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Monday, 2 February 2015
Arihants Competition IN Focus
Download Link http://www.mediafire.com/view/0qm7ubbzcwg8zwt/Competition_In_Focus_-_[November-2014].pdf
Monday, 19 January 2015
Carrots
These sweet, crunchy veggies may help control blood sugar levels and make diabetes less likely. They may also help your cholesterol levels, since they're a source of soluble fiber -- the kind of fiber also found in oats.
Tip: Add shredded carrots to spaghetti sauce and muffin batter.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted; season with herbs and pepper
Tip: A medium orange averages 62 calories with 3 grams of fiber.
Tip: Try frozen edamame. Boil and serve warm in the pod.
Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
Tip: Boost their natural sweetness with cinnamon and lime juice, rather than sugary toppings.
These sweet, crunchy veggies may help control blood sugar levels and make diabetes less likely. They may also help your cholesterol levels, since they're a source of soluble fiber -- the kind of fiber also found in oats.
Tip: Add shredded carrots to spaghetti sauce and muffin batter.
Swiss Chard
The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. You'll also get fiber, vitamin A, and the antioxidants lutein and zeaxanthin from these greens.Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted; season with herbs and pepper
Oranges
This sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as potassium, which helps control blood pressure. Research shows that OJ may make your blood vessels work better and lower blood pressure a bit.Tip: A medium orange averages 62 calories with 3 grams of fiber.
Tofu
Serve up tofu, and you get a great form of vegetarian soy protein with its heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it.Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
Sweet Potatoes
Swap out white potatoes for sweet potatoes. With a low glycemic index, these spuds won't cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.Tip: Boost their natural sweetness with cinnamon and lime juice, rather than sugary toppings.
Barley
Try this nutty whole grain in place of rice with dinner, or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood sugar levels, too.Tip: Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground -- nice for cereal or as a side dish. Pearl barley is quick, but much of its fiber has been removed.
Oatmeal
Oats in all forms can help your heart by lowering LDL, the "bad" cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time -- very useful for people with diabetes.Tips: Trade oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread
Flaxseed
This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants.Tips: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, or mustard on a sandwich.
Coffee
Coffee and tea may help protect your heart -- even decaf coffee works! Studies show that people who drink 3-4 cups a day may be less likely to get diabetes, too. If you already have high blood pressure, be careful, since caffeine can make it worse.Tip: Choose black coffee or a non-fat latte to limit fat and calories.
Foods Fortified With Sterols
Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.Tip: Eat or drink at least 2 grams of sterols a day.
Kosher Salt
It could be worth a try for people with high blood pressure. The larger kosher salt crystals have more flavor than regular table salt, so you might use less and end up with less sodium. But measure carefully. A teaspoon of kosher salt has 1,120-2,000 mg of sodium, and the daily limit for people with high blood pressure is 1,500 mg.
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