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Healthy snacking while working from home is beneficial for your health – Financial Express

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By Aashima Chhatwal,
We have been working from home ever since the pandemic hit us. In these testing times, we have faced many unique challenges like keeping our work and personal life separate, and distractions while working. Hampering of eating habits is another aspect affected by this change in lifestyle, which further deteriorates our health overall.
Food can become a remote worker’s biggest stressor. While taking a break we are in the kitchen grabbing an untimely, unhealthy snack or at times we forget to eat at all. Food and meal preparation can become overwhelming and difficult to manage alongside work as well. Therefore, it is important to have a healthy meal plan.
Proper large meals can leave a person feeling lethargic and lazy, so it is vital to make these meals a little smaller and have small snacks in between to keep us energetic throughout the day. Healthy snacking is especially beneficial for people with health issues like hypertension and diabetes. Blood sugar levels might spike and drop after a big meal; snacks help balance this depletion between meals and maintain this equilibrium. Since we are all sitting at home and working without any physical activity, unhealthy eating habits can lead to weight gain and health issues. One must abide by healthy snacking to cope with this sedentary lifestyle and stay fit.
Some healthy snacks one can have in between meals are any fruit, nuts/seeds and dry fruits, popcorns, oats, yoghurt, peanut butter toast, eggs, and tea/ coffee. It is important to replace our unhealthy snacks with healthy ones. You can replace your chips for some makhanas to munch on while working, you can also try replacing your sugary drinks with green tea to make them healthier. These small steps make one’s lifestyle more fulfilling and long-lasting.
Healthy snacks also have nutritional values which help regulate mood and boost brainpower. The omega 3 found in dry fruits, nuts and seeds help boost brain health, balance hormones and regulate mood. They also help improve concentration and attention during working. Skipping meals or taking long gaps between meals causes more harm to the body than any good. It can lead to gut health issues or disorders; it can also cause disruptions in the sleep cycle.
Our gut and physical health are in link with our mental and emotional health too. In times of stress, we find ourselves stress eating and binging on junk. Munching on healthy snacks can be better as they reduce stress and help uplift the mood. To have complete holistic well-being, we must be mindful of what food we consume and how. Snacks often offer us nutritional value that might be lacking in our normal meals, so your health needs to include them in your diet plans.
(The author is Counselling Psychologist at Kaleidoscope- a unit of Dr. Bakshi’s Healthcare. The article is for informational purposes only. Please consult medical experts and health professionals before starting any therapy, medication and/or remedy. Views expressed are personal and do not reflect the official position or policy of the Financial Express Online.)

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Health and Lifestyle

Health club at former Muskegon Lakeshore Fitness Center opening soon – mlive.com

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A fitness club is expected to officially reopen in early December at the former site of a YMCA and Muskegon Community College health center on Muskegon Lake. Lynn Moore, MLive.com
MUSKEGON, MI – A fitness club is expected to officially reopen in early December at the former site of a YMCA and Muskegon Community College health center on Muskegon Lake.
The Neal Fitness Center will locate inside the building purchased by the Boys & Girls Club as a new clubhouse, the club’s director told Muskegon city commissioners Tuesday.
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Govt allows gyms in KL, Selangor, Putrajaya and other CMCO areas to reopen from Oct 19 – Malay Mail

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Saturday, 17 Oct 2020 04:39 PM MYT
BY YISWAREE PALANSAMY

Senior minister Datuk Seri Ismail Sabri Yaakob speaks during a press conference at the Parliament in Kuala Lumpur August 13, 2020. — Bernama pic
Senior minister Datuk Seri Ismail Sabri Yaakob speaks during a press conference at the Parliament in Kuala Lumpur August 13, 2020. — Bernama pic

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KUALA LUMPUR, Oct 17 — Gyms in areas that have been put under the conditional movement control order (CMCO) can resume operations beginning next Monday, Senior Minister (Security Cluster) Datuk Seri Ismail Sabri Yaakob announced today.
However, he said strict compliance with government health regulations to prevent the spread of Covid-19 must be maintained.
“After looking into the matter, the special meeting agreed to allow gyms to operate normally.
“However it must abide by tight standard operating procedures, like that issued during the initial CMCO,” he said in his security and Covid-19 regulation compliance briefing.
He noted that training in gyms were mostly done solo rather than in groups and that those exercising usually kept a physical distance from others.
Ismail also said that commercial football fields and futsal courts can also be used again, but only for training purposes.
He added that participants in these areas under the CMCO are limited to 10 people at any one time.
Further details will be announced by the Youth and Sports Ministry, he said.
The government announced last week that only non-contact sports and outdoor sports involving fewer than 10 people will be allowed during the October 14 to 27 CMCO in Selangor, Kuala Lumpur and Putrajaya.

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7 Delicious Snack Ideas for People with Type 2 Diabetes – Prevention.com

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Snacking can actually help manage your blood sugar. Try these tasty options.
At some point along the way, snacking got a bad reputation as something you shouldn’t do. But choosing healthy snacks is actually smart for your overall health—especially if you have type 2 diabetes. Those with the condition don’t make enough insulin or don’t use insulin well. Insulin is something our bodies need to move glucose (sugar) into cells so it can be used for energy. When this process goes awry, it can cause high blood sugar levels.
But what you put into your body may help. “For some people, snacking between meals may help with blood sugar management,” says Liz Weiss, M.S., R.D.N., host of the Liz’s Healthy Table podcast and blog. The goal is to pick nutrient-rich foods and small snacks that help support your healthy eating goals and keep your blood sugar in check.
“Focus on gut-healthy fiber, good-for-you fats, and nutrient-rich foods that provide important vitamins, minerals, and antioxidants,” Weiss says. She recommends reaching for snacks that contain lean protein, whole grains, and non-starchy fruits and vegetables. And try to steer clear of processed foods, refined carbs, sweetened drinks, and high-sodium chips.
Not sure where to start? Try out some of these nutritious, delicious DIY snack ideas from Weiss.

This dish is simple to make, and it’s packed with good-for-you nutrients. “Tuna is a source of high-quality protein,” Weiss says. “And avocados promote satiety and are low in sodium, sugar, and cholesterol.” Together, these ingredients can help fill you up and keep your blood sugar steady.
To make, mix a can of tuna with a few tablespoons of chopped red onion and dollop of light mayo or plain Greek yogurt. Then, halve an avocado and scoop the mixture inside a half. (You can wrap the other half and save it for tomorrow.)
Prefer something on the sweeter side? This delicious snack uses BOOST Nutritional Drinks to help you get plenty of protein along with important nutrients like calcium and vitamin D. Choose between chocolate-flavored BOOST Glucose Control Nutritional Drink or BOOST Glucose Control Max 30g Protein Drink—both drinks are clinically shown to produce a lower blood sugar response compared to a standard nutritional drink in people with type 2 diabetes —but the latter may be a better bet if you want even more protein in your diet to support your active lifestyle.

To make this recipe, pour just eight ounces of either drink into a container with a tight-fitting lid. Add three to four tablespoons of chia seeds, secure the lid, and shake vigorously. Refrigerate until thick, anywhere from three hours to overnight. Divide between two bowls and top with berries and a dollop of plain Greek yogurt. The nutritional drinks combined with chia seeds give you a protein-packed snack that can help you feel full for hours, Weiss says.
“Half a cup of small curd cottage cheese has over 12 grams of satisfying protein, and some research shows that it may help manage blood sugar,” Weiss says. And berries are packed with fiber to help slow digestion and keep your blood sugar even. Opt for reduced-fat cottage cheese to keep saturated fat in check.
All you need to make this dish is a bit of cottage cheese, some berries, and pantry staples. Layer cottage cheese in a small bowl with a handful of fresh blueberries or raspberries, along with a few tablespoons of whole grain breakfast cereal and chopped nuts.

A nice perk of this snack is you can mix it in bulk and split it into handful-sized portions to eat throughout the week. The sweetness in the mix comes from the raisins and dried apricots, which don’t contain added sugar, Weiss points out. “A handful of this trail mix delivers healthy fats, fiber, and protein,” she says, and can help stabilize your blood sugar levels.
To make it, simply combine lightly toasted walnuts and almonds with pumpkin or sunflower seeds. Then mix in raisins or chopped dried apricots. Be sure to keep the serving of fruit to 1 or 2 tablespoons to avoid blood sugar spikes.
Got peanut butter and an apple at home? You’re ready for this snack. Core a red or green apple and cut it into thick rings. Then spread one to two tablespoons of peanut butter over the rings. Top them with a few tablespoons of chopped nuts and raisins, and a sprinkling of whole-grain oats.
“​​One medium apple has over four grams of fiber,” Weiss says. “Add some nut butter, chopped walnuts, oats and raisins to the mix and you’ve got a snack that’s filling and satisfying with over seven grams of fiber.” Fiber, she points out, can help manage blood sugar as well.
Traditional store-bought muffins are packed with white flour and added sugar, Weiss says. And that can lead to blood sugar spikes and drops, leaving you feeling lousy. Instead, use protein-rich eggs to create snack muffins.
To make, whisk together six eggs with two tablespoons of shredded reduced-fat cheddar or mozzarella cheese. Add a cup of finely chopped non-starchy vegetables, like broccoli, cauliflower, tomato, or onion, or a blend of each. Spray six muffin tins with nonstick spray, fill them with the egg mixture, and bake at 350°F for about 18 minutes. Snack on one today and refrigerate the others in a sealed container to eat later in the week.
Make your own charcuterie board at home! Weiss likes this snack because it’s packed with protein and fiber. “Hummus is often enjoyed as a dip, which encourages more vegetable consumption,” she points out.
Start with a mini serving board and set a small bowl of hummus alongside carrots, broccoli florets, radishes, celery or any other combo of non-starchy vegetables. Apple slices and almonds round out the mix.

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