Health Benefits of Drinking Hot Lime water

1) Improves Digestion. Lemon juice helps in flushes out unwanted materials and toxins from the body.  It encourages the liver to produce bile which is an acid that is required for digestion. 

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are rich in vitamin C, which is great for fighting colds.  They’re high in potassium, which helps in stimulates brain and nerve function. Potassium also helps control blood pressure. It enhances iron absorption in the body; iron plays an important role in immune function. 

4) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. 

5) Energizes You and Enhances Your Mood. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

6) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

7) Freshens Breath. Besides fresher breath, lemons have  been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this.  It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

 8)Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.

Tips to help your child develop good eating habits

·         Encourage your child to eat slowly and chew the food properly.

·         Eat meals with the family as often as possible.

·         Discourage eating while watching TV.

·         Encourage consumption of healthy snacks.

·         Include a variety of delicious, healthy food for meals and snacks.

·         Set a good example for your children by eating a healthy and balanced diet.

·         Don’t place your child on any restrictive diet without proper supervision.

·         Do not use foods as a means to punish your child.

·         Occasional change of place and crowd will overcome monotony.

·         Encourage children to enjoy fruits and vegetables by giving them different varieties from an early age.

·         Do not add unnecessary sugar to drinks and food.

·         Don’t give skimmed milk to children less than five years old.

·         Don’t give whole nuts to children under four years since they may choke.

·         Regularity in meal timings is essential.

·         Tea and coffee should be restricted as they over stimulate the system.

·          Salads can be made interesting by adding crushed peanuts or incorporating in sandwiches.

Importance of Breakfast

   
Eating a healthy breakfast every day gives your brain and body a boost. Here are some reasons why making time in the morning for breakfast really does make a difference.

•Breakfast gives you energy
Breakfast tops up your energy stores for the day and helps to regulate blood sugar. Experts recommend that around 25 per cent of your daily food intake should come from breakfast.

•Breakfast gives your brain a boost
Studies have shown that eating breakfast helps improve your memory, concentration and aspects of mental performance. Just like any other organ in the body, your brain needs energy in order to work at its best.

•Breakfast can make you happier
Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar which can affect mood.

•Breakfast is good for your waistline
Research shows that people who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.

•Breakfast provides important nutrients
If you miss breakfast you may miss out on important nutrients . Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fibre.

DIABETES AND LIFESTYLE CHANGES

                          

Diabetic diet is not a matter of deprivation or avoidance but of healthy eating habits. Genetic susceptibility appears to play a powerful role in the occurrence of type 2 DM, but the current epidemic likely reflects marked changes in lifestyle. Decreased physical activity and increased energy consumption have together promoted obesity, which is a strong risk factor for diabetes.

                            Nutrition is an integral component of prevention, delayed onset and management of diabetes.

Goals of diabetes management:

• Provide a nutritionally sound meal
• Attain and maintain blood glucose levels in the normal range as far as possible
• To attain and maintain desirable weight
• To maintain healthy levels of blood fat i.e.cholestrol and triglycerides
• To prevent long term complications of diabetes

 Healthy eating;

• 60% of the calories should come from carbohydrates
• 12%-20% from protein
• 20% -35% from fats
• Food should be distributed equally throughout the day
• Choose foods from all food groups in all major meals
• Choose foods high in fiber as it slows digestion and gives a feeling of satiety
• Total fat and saturated fat should be limited, some amount of fat is essential for important body functions and it also helps slow gastric emptying.
• Whole grains should be chosen over refined cereals like sooji, sago, white bread, maida
• Whole dals have a very low GI index and should be included daily

EXERCISE:

·         Exercise helps diabetics lower blood glucose

·         It helps the body use insulin better

• Exercising helps one control weight, develop lean muscle and reduce body fat
• Maintain adequate level of physical activity so as to achieve fitness and a negative energy balance
• 30 to 45 min of brisk walk daily is recommended