Gale Ruttanaphon’s Post

If you're looking to manage your blood sugar levels, there are a few things you can do. First, ensure you're eating a healthy diet rich in fruits and vegetables. It's also important to maintain a healthy weight and get regular exercise. Here are some other tips to keep in mind: - Keep track of your blood sugar levels to see what affects them. - Eat at regular times and don't skip meals. - Choose foods low in calories, saturated fat, trans fat, sugar, and salt. - Keep a record of what you eat and drink and how much you exercise. - Drink water instead of juice or soda. - Limit your alcohol intake. - If you want something sweet, try eating fruit. - Control your food portions using the plate method: fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with a grain or starchy food.

Food- 2 ways of eating  When eating, keep 2 things in mind First Eat only high-quality food   to nourish your body optimally Think Mediterranean diet Which is for any meal • 1/2 serving as plant food • 1/4 serving as healthy protein ( plant sources eg nuts,     legumes, tofu as well as white flesh- fish, chicken ) • 1/8 serving as healthy fats eg olive oil, nuts, and seeds • 1/8 serving as healthy unprocessed grains Secondly Think about the energy content of your food   Eat less energy content ( measured as calories/kilojoules) If you want longevity You need to remain lean to reduce your cancer risk Because the biggest risk for cancers after smoking is excess body fat Most don't know this Think about it You could Eat too much of a healthy Mediterranean diet and increase your cancer risk I had a client once who stopped eating handfuls of nuts per day ( heavy in calories) She lost 8 kgs of excess body fat And reduced her cancer risk Or you could Have one unhealthy meal a day eg take away Hamburger and chips You'd  lose weight and look terrific on the outside but on your inside...just imagine the damage So keep that in mind with your meals And you'll add years to your healthspan PS The plate below would be enough for 2 meals

5 quick tips to help improve your health and wellbeing: Eat a Variety of Foods: Aim to fill half your plate with vegetables and fruits, include whole grains, and choose lean protein sources. Stay Hydrated: Drink plenty of fluids, aiming for 6-8 glasses a day. Water is the best choice, but lower-fat milk and sugar-free drinks, including tea and coffee, count. Plan Your Meals: Preparing meals in advance can help ensure you make healthier food choices, especially when you're busy. Include a variety of foods in your weekly meal plan to avoid dietary monotony and ensure nutrient diversity. Reduce Salt and Sugar Intake: Check labels and choose products with lower levels of salt and sugar. Cooking from scratch where possible allows you to control the amount of added salt and sugar in your diet. Listen to Your Body: Eat when you're hungry and stop when you're full. Paying attention to your body's cues helps prevent overeating and ensures you stay hydrated by drinking when you're thirsty, not just out of habit. https://lnkd.in/di_He9t

One of the healthier habits I try to practice and regularly talk about is "avoid fried food". More so if you are trying to lose weight. But I got curious about this a couple of days back. Is all fried food bad? What all matters? How does it affect our health? Here's what I found out: -People who ate the most fried foods each week were 28% more likely to have heart problems, compared with people who ate the least. -Frying food contains higher levels of AGEs (Advanced glycation end products) which is pro-inflammatory and contributes to oxidative stress on the body. -Avoid foods fried in animal fats; instead, choose foods fried in vegetable oils. Olive oil, peanut oil are better. -Frying nutrient-dense foods like vegetables or lean proteins is generally better than frying foods high in refined carbohydrates and unhealthy fats. -Avoid deep frying as much as possible, pan frying is still fine. -Restaurants tend to re-use their frying oils, which can cause the oil to break down and form trans fats. So, having food fried at home is much safer. -Make sure your cooking oil is fully heated so your food will ultimately spend less time in the pan sopping up oil. One of the things I have observed is that as you start having lesser fried food, the craving starts to reduce as well. And that's a boon. #nutrition #friedfood #wellbeing #fitness #hearthealth #healthyliving

Cravings? I've been writing about cravings for decades. It appears that this physiologic drive is still of concern for a lot of people even today. If you have cravings for sugar that curtail your healthy eating objectives there are 3 simple steps you can take to turn it around. 1) Get in the habit of adding 1tablespoon of apple cider vinegar to water 1-2 times per day. This pure food supplement will feed 'good' gut bacteria and these bacteria will out-compete the sugar eating bacteria that nudge your desires for sweets. 2) 1/4 cup of kefir per day. The full fat kind with no sweetness added. Approximately 4% milk fat. Same reason as ACV works, turns on the good bacteria and rebalances the gut microbiome. 3) Eat more FAT! Fat helps balance the hormones that regulate our fed and fasted state. Every meal should have a healthy dose of fat that is NOT a liquid oil. OILS don't count not even olive oil. Coconut fat, avocado, butter, lard, Ghee, cream, these foods all make us feel fed and upregulate the necessary hormones. Give it a try for 7 days and see where it takes you. It is freedom living without cravings and desire for foods outside of mealtime.

6 Important Pointers to Remember while doing Healthy Weight Loss : Eat the right nutritious food which includes : 1) Essential Vitamins and Minerals 2) Essential Fatty Acids 3) Fiber 4) Protein 5) Healthy Fats 6) Water That means body looks at calories differently. There is a huge difference in Eating 1000 calories of junk food vs 1000 calories of Healthy food. While consuming 1000 calories of Healthy food can make you lose Unhealthy Fat. On the other hand, 1000 calories of Unhealthy eating can make you gain extra Fat. In fact with the help of healthy eating, we can maintain our fitness levels throughout the life. Please mention in the comments below, if you wish to understand distinction between Healthy And Unhealthy Food 👉🏻

🍽 Eating healthy is one of the most important things we can do for our bodies. It not only helps us maintain a healthy weight, but it also reduces the risk of chronic diseases such as heart disease, cancer, and diabetes. To start eating healthy, it's important to make sure you're consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients that our bodies need to function properly. It's also important to be mindful of portion sizes. Eating too much of any food can lead to weight gain, which can increase the risk of chronic diseases. Use smaller plates and bowls to help with portion control. Another key to healthy eating is to limit processed and junk foods. These foods are often high in calories, sugar, and unhealthy fats. Instead, opt for whole, unprocessed foods as much as possible. Finally, don't forget to stay hydrated! Drinking plenty of water is essential for our bodies to function properly. Aim for at least 8 glasses of water a day, and try to limit sugary drinks such as soda and juice. By making these small changes to your diet, you can improve your overall health and increase your chances of living a longer, healthier life. 🍽 #healthyfood #balanceddiet

Is it just me, or is it crazy that our society is so hooked on junk food that choosing to eat actual REAL food is considered “dieting”? The other day I was out with some new friends who offered me pizza, to which I replied, “no thanks! I’m good!” Their response? “Oh, are you on a diet?” A diet?! Because I turned down pizza?? 1. Don’t make assumptions about what people are/aren’t eating and why 2. Since when is choosing not to eat processed junk food considered dieting? Did you know that over 60% of foods that we regularly consume as a nation weren’t even around 100 years ago?! And almost all of them are created with the intention to make us addicted and keep us coming back for more! To make matters even worse, these processed foods and unrecognizable ingredients are in the driver’s seat leading us down the road of chronic health conditions and worsening quality of life Our society has moved SO far away from just eating normally that when you try to focus on your health, you must be “dieting.” Choosing to eat real, whole, nutrient dense foods isn’t being on a diet, it’s choosing to take control of your health. So keep turning down that pizza. Continue adding more veggies to your plate. Eat in a way that other people see as “dieting,” and your health will thank you for it! Agree? Leave me a comment letting me know!

The more you fill up for Healthy Food the less space you will get for Unhealthy food: Can you ever resist mouth-watering delicacies such as samosas, oily pakoras or fritters, or pani puri? Well, most of us cannot. They are not only tempting but addictive as well. Hunger pangs can strike at any time and it’s easy to give in to cravings for junk food such as pizzas, burgers, or French fries during those moments. However, excessive consumption of these foods might lead to issues like digestive disorders, obesity, and cardiovascular diseases. Unhealthy foods are dishes that are loaded with excess calories but have little to no nutritional value. Usually, these foods are high in saturated and trans fats. Consistent consumption of these foods increases the intake of unhealthy fats and refined carbohydrates, which potentially raises the risk of chronic medical issues. By eating junk foods constantly, you might also end up getting habituated to them. As a result, you may not be too keen to consume healthy foods, such as vegetables, fruits, and mixed greens, among others, resulting in a lack of nourishment. Sometimes, hunger is mistaken for thirst. Make sure you keep yourself well hydrated and drink a glass of water whenever you get a sudden craving. In case drinking water does not help, you can eat a healthy snack. Replacing oily snacks with wholesome soy, barley, or oat flakes might make you feel full for a longer period. Lastly, eating mindfully can help you reduce the intake of junk food, and take a step towards sustainable and healthy eating habits. #understandhunger #avoidunhealthyfood #dietician #nutribytes4u #followmypage #followforfollowback