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Chia Seeds: Super Seeds for Weight Loss, Strong Bones and Much More

 

Chia Seeds: Super Seeds for Weight Loss, Strong Bones and Much More

Chia Seeds: Super Seeds for Weight Loss, Strong Bones

While on a quick grocery run in the crowded supermarket I picked up a small packet of chia seeds (also known as Sabja in India) instead of mustard seeds. Chia seeds were not on my shopping list but this small goof up turned out quite beneficial for me. I have read about chia seeds sometimes back and always wanted to try them. Chia seeds are among the healthiest foods on the planet.

These tiny seeds are full of amazing nutrients, low in calories and plus they soak up water like no other ingredient I ever came across. Seriously, they absorb 10-12 times their weight in water giving us a feeling of fullness and reducing the craving for snacks in between meal. A daily dose of 1 ounce or 28 grams or 2 tablespoons of Chia seeds is an easy and cheap way to add many amazing nutrients to our body.

5 Benefits of Chia Seeds for Weight Loss, Strong Bones and Much More:

1. Tiny Powerhouse of Nutrients:

A tiny Chia Seed is a powerhouse of Nutrients with negligible Calories. These were an important food for the Aztecs in fact the word “Chia” means “Strenght” in Mayan Language.

In an tablespoon of chia seeds there is 40% Fiber, 14% good quality Protein, 18% Omega – 3s Fat and 18% Calcium besides these amazing nutrients it has decent amount of Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

2. Full of Fiber that makes you full fast:

The fiber in chia seeds can absorb up to 9 to 10 times their weight in water, it expands and becomes like a gel and the more water or fluids you take in the more it will keep expanding. Not only does Chia seed make us full fast it keeps us full for a longer time discouraging snacking in between meal.

The Fiber also nourishes the good bacteria in the intestine, which helps to improve our digestive system. A regular bowel movement helps to remove toxins and give a relief from constipation or bloating.

3. Antioxidants, Iron, Zinc & Omega-3 Fatty Acids:

Chia seeds are a great source of antioxidants, Iron, Zinc and Omega-3 Fatty Acids that keeps our body young and strong.

4. Protein:

Chia Seeds is a rich vegetarian source of great quality Protein. Chia seeds contain a good balance of amino acids, which is essential for our body to build muscles. The high protein in chia seeds helps to reduce appetite that helps in weight loss.

5. Calcium:

Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

Some people sprinkle Chia seeds on salads or other kinds of food. This is not a good idea as these seeds soak a lot of moisture and eating them before soaking can cause dehydration and discomfort. Soak Chia seeds in water for roughly 2 hours before consuming them to avoid any kind of uneasy feeling. Moreover, after soaking they become gel like which gives a quick feeling of being full and it also keeps our stomach full for longer duration.

You can consume Chia seeds with your morning smoothies, juices, oatmeal, milk and milkshakes, protein shakes, desserts like puddings or you can also gulp down 1 or 2 tablespoons of soaked Chia Seeds with plain water or lemon water. I prefer eating these in the mornings as they keep me full for a long time. They don’t have any taste of their own so you can easily add them to any drink of your choice.

Today this is how I had Chia seeds with a delicious morning Beetroot and Carrot smoothie.

Beetroot & Carrot Smoothie with Chia Seeds

Beetroot & Carrot Smoothie with Chia Seeds

How I made my easy delicious smoothie:

Blend 1 beetroot + 1 Carrot in a high power blender.

Add 1 tablespoon soaked Chia seeds and enjoy the filling delicious healthy smoothie that is very filling.

If you need some seasoning sprinkle little black pepper powder and Himalayan Pink salt.

If you want to know more about Chia seeds the book below can help plus it comes up with lots of healthy recipes.

“In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re super packed with Omega-3s, protein, calcium, iron, zinc, fiber and antioxidants.” Monica Van Zandt

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9 Foods to Have & 9 Foods to Avoid while Practicing Yoga and Pranayama

This article is inspired by Arun’s comment on my post lose weight, get ageless vibrant health and radiant beauty with anulom vilom pranayam where he asked about food to eat while practicing pranayama. A brief reply to the comment cannot do justice to this important topic hopefully this article does. I would be grateful if more readers can give inputs as we all are on a journey towards good health while overcoming many challenges along the way. We need to help and support each other to win this uphill battle against unhealthy lifestyle diseases. I have faith together we can win and I invite all the readers to contribute their ideas as every bit of knowledge can make the struggle a lot easier.

Satvik Diet

Satvik Diet

I have written a few articles (some are mentioned below) about food that support weight loss, one can have these foods while practicing Yoga and Pranayama.

. 6 Super Foods for Weight Loss and Much More

. Green Gram or Green Moong: A Superfood for Weight Loss and Much More

. Tender Coconut Water A Super Drink For Weight Loss And Much More

. Cucumber an Amazing Vegetable for Weight Loss and Much More

. Replace Rice with Broken Wheat/ Dalia for a Slimmer and Healthier You

. Ragi Energy Balls For Instant Energy (Dieters, Pregnant or Lactating Ladies)

To enjoy maximum benefit out of your daily Yoga and Pranayama Practice one must follow a Satvik Diet also known as a Yogic Diet.

Satvik Diet is diet based on ancient wisdom of sages of India for whom Ayurveda, Yoga and Pranayama where important part of a healthy lifestyle. They religiously followed ahimsa (non-harming) hence the diet was purely vegetarian. They also believed in having freshly cooked meals and stale food was considered as an invitation to diseases. As per Indian Culture, food is given Divine importance and it is treated with upmost respect.

Satvik diet encourages foods grown and ripened naturally. Fresh organic fruits and vegetables should cover up your plate more than any other food if you want to eat clean and healthy. It is also advisable to avoid overcooking vegetables to preserve their nutrients. Please try to consume as much raw vegetables as possible as they can give you tons of nutrients and fiber that helps in weight loss.

Processed and factory made food are bad for us. Our body cannot make sense of them. Avoid eating any ready to eat or semi-cooked meal, which are usually loaded with harmful chemicals and preservatives. We cannot digest most of these chemicals and they end up messing with our hormones. Processed food is mostly unnatural and harmful, if taken regularly can cause serious health issues.

I would highly recommend a Satvik diet and lifestyle for Yoga and Pranayama practitioners. Following is a list of food one should have and avoid for a healthy lifestyle. I encourage everyone to contribute to the list to grow our knowledgebase.

9 Foods to have while practicing yoga and pranayama

1. Naturally grown and ripened fresh fruits and vegetables

2. Whole grains and beans

3. Seeds and Dry Fruits

4. Fresh Milk, Ghee, Curd, Buttermilk

5. Herbal Tea, Green Tea

6. Jagerry, Sugurcane Molasses

7. Herbs and Spices such turmeric, ginger, cumin, fennel, cinnamon, cardamom, mint, basil and all spices found in any Indian Household

8. Plant based oils like coconut, peanut, sesame, sunflower, olive oil and such

9. Rock Salt

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. – Ayurvedic Proverb”

9 Foods to Avoid while practicing yoga and pranayama

1. Processed foods,

2. Canned foods and ready to eat or semi cooked meals

3. Junk food

4. Artificial sweeteners (they are useless and harmful have jagerry instead)

5. Non Vegetarian foods (Meat and fish of all types, including eggs)

6. Cold drinks(including the diet ones), Soda, Boxed juices

7. Fried and fatty foods

8. Refined white flour (maida), white sugar

9. Stale, over cooked foods or Microwaved foods

Food is definitely medicine. As per naturopathy, right type and quantity of food can heal diseases and make the body stronger.

    Leave a Comment below or by clicking “Comment” link under the Title of the Post, I Would Love to Know Your Opinion on This.

Ragi Energy Balls For Instant Energy (Dieters, Pregnant or Lactating Ladies)


Ragi Energy Balls For Instant Energy for Dieters, Pregnant or Lactating Ladies

Ragi Energy Balls For Instant Energy for Dieters, Pregnant or Lactating Ladies

Trying to lose weight can be mentally frustrating and physically exhausting. We have to give up many things we love to eat and try to make peace with fruits or vegetables that we used to always avoid.

Many dieters including me are tend to go overbroad with starving self before a special occasion or just to reach the weight loss goal sooner. We fall flat on our face for a few times and then we learn that starving is not the solution. We need an energy booster now and then. If you are eating less for a long time or are pregnant or breast feeding your new baby then you need the goodness of Ragi.

Dieting is not eating less but eating the right food in proper portion. Even occasionally indulging into something that is considered bad or sinful is allowed as long as you get back on track with eating healthy.

That’s the word I like to use instead of dieting – “Eating Healthy: The right thing in the right amount”. We need to look for food that will keep us healthy, active, in a good shape and will fill us up with energy. Yes such food does exist and no you don’t need to spend a fortune on them. I call these special types of food as Superfood.

When I spent a month in the naturopathy centre near Pune I found such a Superfood that I simple love. It is loaded with goodies like calcium, iron, much required fibres and vitamins like A, B1, B2, B3. It is a godsend for people who are trying to make their bones healthy as it helps bone development and prevents osteoporosis.

Benefits of Ragi/ Nachani:

1. For Bones: Calcium: Rich source of calcium. More than any other grain hence a daily consumption can make our bones stronger.

2. For Digestion: This little grain is loaded with fibre that helps us lose weight as it aids our digestion. A small amount of Ragi can prevent bloating.

3. For Cholestrol: Ragi helps to decrease bad cholesterol. It also controls fat in liver.

4. For Diabetes: Ragi controls sugar levels and helps prevent diabetes.

5. For Pregnancy: Ragi provides the calcium and iron requirement of would be mothers and their baby.

6. For Breastfeeding: To have a good flow of milk and provides the new mom with the much needed nourishment.

7. For Blood Pressure: As Ragi controls bad cholesterol it prevents blockages of arteries and also prevents high blood pressure and stroke.

8. For Anaemia: Ragi is a rich source of iron which helps cure Anaemia.

9. For Weight Loss: Ragi is full of fibre and energy which keeps us full for a longer time and cure constipation and bloating. Ragi is a healthier alternative to wheat. I highly recommend adding small amount of Ragi flour in your wheat flour that you use for your daily roties and bread. I personally prefer the Ragi flour Roti made of only Ragi flour and not mixing it with anything but only water to enough to knead it into soft dough.

The recipe below is a special recipe for those special days when you feel weak and need a big boost of energy. It’s far better, healthier and tastier than any commercial energy bar or drink. I advise to go light on these if you are trying to lose weight as they are enriched with Ghee, Jaggery and Peanuts.

Ragi or nachani energy balls for instant energy:

Ingredients:
1 heaped cup Ragi or Nachani flour
1/4 cup Til or Sesame Seeds (white)
1/4 cup Peanuts
1/2 cup Jaggery grated
1 teaspoon Cardamom / Elaichi Powder
2 – 3 tablespoons Ghee or Clarified Butter

Method:
1. Dry roast Til or Sesame Seeds on a low flame till you get aroma.
2. Dry roast Groundnuts or Peanuts. Cool and remove skin. Finely grind both together.
3. Then add Jaggery and Cardamom / Elaichi Powder to the blended mixer and grind again.
4. In a frying pan dry roast Ragi flour. Add 1 or 2 tsps of ghee while roasting. There will be a pleasant aroma. Remove from heat when the colour gets slightly darker.
5. In a bowl mix all the ingredients
6. Take small portions of this mixture and roll them into balls. If the mixture is dry then add little ghee for making balls

Variation:
a. If you are having trouble making balls of the above mixture you can flatten it out in a plate or a baking tray. Press it and cut it into cubes.
b. If you are allergic to peanuts you can add any other nut of your choice.
c. If you are not sure about the jaggery taste then instead of using only jiggery you can use a mixure of jaggery and powdered sugar. I would always recommend dark organic jaggery over sugar as it is the healthier option.

    Leave a Comment below or by clicking “Comment” link under the Title of the Post, I Would Love to Know Your Opinion on This.


3 Alkaline Chilled Drinks For A Vibrantly Healthy And Lean Body

alkaline vs acidic

alkaline vs acidic

Summer gets unbearable every year and what I find more annoying than the smoldering heat is the shameless ads of good for nothing soft drinks and sodas. The sodas are just some artificial flavored colored sugar water that many prefer to drink and they completely ignore how bad they are for our health. I am sure we don’t need one more article on how can sodas make us fat or diabetic or both so let’s turn to a more positive and useful topic. A natural, healthy and alkaline ways to stay hydrated this summer.

Ever since I got aware of the benefits of picking alkaline food and beverages for a healthy body I keep looking for more and more options and would gladly share with you the ones that I personally prefer. In this post I give you 3 refreshing chilled drinks that you can enjoy this summer. All these drinks are 100% natural, alkaline and have a very low calorie. You can enjoy these beverages guilt free all summer and even in any other weather. Alkaline drinks will help you balance your bodies pH balance naturally and as a result will improve your overall health.

3 Alkaline Chilled Ways to Stay Hydrated this Summer:

1. Alkaline Water

This is the easiest way to make your body alkaline. In my post “20 Health Benefits of Drinking Alkaline and Anti-Oxidant Water for Weight loss and much more” I have mentioned (as the title suggests) 20 benefits of shifting to alkaline water and I am very happy to find the right solution to get regular alkaline water at home. Hydro-Jal Plus Water Ionizer is India’s most advanced, compact, stylish & affordable water ionizer. It is the most efficient, fully featured and powerful, high quality ionizer in the country. It converts regular water into absolutely healthiest ionized alkaline water. We are 70% WATER so healthy alkaline water is vital for our health.
Hydro-jal logo hydro-jal
Benefits of clean, filtered, and alkaline water produced by Hydro~Jal Plus:

1. Helps maintain a healthy weight, clear glowing skin and thick shiny hair
2. Prevents number of health problems like acidity, fatigue, constipation, headaches, cancer, arthritis, immune dysfunction
3. Slows down the aging process.
4. Throws out harmful toxins.
5. Improves mental clarity and concentration.
6. Energy boost without extra calories.
7. Provides more stamina, exercise becomes easy and enjoyable.
8. Supports better night sleep, no more naps during the day.
9. Reduces joint and muscle pain.
10. Assists in weight loss.
11. Boosts immune system.
12. Improves digestion and metabolism.
13. Provides protection against common cold.
14. Helps relieve constipation.
15. Improves appearance of skin and hair.
16. Reduces production of lactic acid.
17. Relieves muscle cramps during workouts.
18. Provides true hydration without bloating.
19. Increases absorption efficiency of vital nutrients.
20. Provides improved water taste.

Hydrojal provides free home demo and they also test the acidic level of our drinking water. I had a demo at my place and am pretty impressed with the product.

Read more about the amazing benefits of Alkaline Water in post: 20 Health Benefits of Drinking Alkaline and Anti-Oxidant Water for Weight loss and much more

2. Coconut Water

Tender Coconut Water A Super Drink For Weight Loss And Much MoreThis is another refreshing delicious alkaline natural drink that we can enjoy. I am a big fan of Tender Coconut Water not only because it helps us lose weight but also has other health benefits. I don’t think there is a need to mention how wonderful it tastes and how refreshing it is on a sunny day. I always prefer a nice big green tender coconut over any bottle or can, don’t you?
Read more about the amazing benefits of Tender coconut water in post: Tender Coconut Water A Super Drink For Weight Loss And Much More

3. Ice Green Tea

Fountain of Youth – Green Tea Herbal and green teas are recommended as naturally alkaline beverages. In summers we can enjoy Ice Green Tea with little honey (if required). Having green tea at least 3 to 4 cups alone itself can be the best change you can do to build the fountain of youth inside your body. It is loaded with Antioxidants, Polyphenols, Flavonoids and Vitamin C that boost the immune system to make the human body stronger in fighting various infections, it prevents inflammation of teeth and gums. Grean Tea Fights Obesity, Cancer, Ageing, Heart Disease, Diabetes, Neurological Diseases as it increases our immunity system naturally.
Read more about the amazing benefits of Green Tea water in post: Green Tea: Every day Visit to the Fountain of Youth

This blog post was sponsored by Hydro-Jal Plus Water Ionizer.

20 Health Benefits of Drinking Alkaline and Anti-Oxidant Water for Weight loss and much more

alkaline vs acidic

alkaline vs acidic


It is a good thing that nowadays everyone is getting conscious. We try to exercise, eat healthy, meditate and what not to maintain a healthy mind and body. We do whatever is possible but what about things we cannot control. The increase of harmful even toxic chemicals in our environment, pollution, pesticides, excessive use of plastic for food and water, chemical products for skin and hair are weakening our immune system.

When I was at Naturopathy centre in Pune I learned how an alkaline based can improve our immune system, help our organs function better and prevent us from lifestyle related diseases like lack of energy, excessive mucous production, infections, anxiety, irritability, headache, sore throat, nasal and sinus congestion, allergic reactions, and increased risk of conditions such as arthritis and gout.

I am very fond of alkaline based diet as it helps reduce excess fat and keeps us leaner, stronger and younger. Recently I learned that the purified water we drink is actually not good for us. When we purify water we strip its alkaline nutrients and make it acidic. Pure water that has lost its minerals and alkaline qualities is disturbing our bodies’ pH balance.

Human body is designed to be alkaline and the pH level of our body is maintained at approximately 7.365. Healthy cells live in an Alkaline environment and unhealthy cells live in an Acid accumulated waste environment. Acidic food such as colas, bread, sweets, pizza, chips, alcohol, pasta, trans-fats, fast food, refined food, dairy products, meat etc put an incredible amount of strain on our body to maintain its pH balance at 7.365. An altered pH body balance leads to health issues like low energy, headaches, muscular pain, constipation, heartburn, rapid heartbeat, depression, viral infections, fungal infections, metallic state in mouth and similar troubles.

In most cases, tap water, bottled water, RO (reverse osmosis) water and distilled water contains acidic pH that causes our body to become more acidic. The water we consume has a positive ORP (Oxidation-Reduction Potential) which could lead to a number of health problems like acidity, fatigue, constipation, headaches, cancer, arthritis, immune dysfunction, hangovers and premature aging. The solution is to eat alkaline based diet and regularly drink alkaline (8.5+ pH) and anti-oxidant rich water.

water pH

After finding few options to get regular alkaline water for my family, I have decided to go with Hydro-Jal Plus Water Ionizer as it is India’s most advanced, compact, stylish & affordable water ionizer. It is the most efficient, fully featured and powerful, high quality ionizer in the country. It converts regular water into absolutely healthiest ionized alkaline water. We are 70% WATER so healthy alkaline water is vital for our health.

Hydro-jal logohydro-jal
Let’s go over the list of benefits of clean, filtered, and alkaline water produced by Hydro~Jal Plus:
1. Helps maintain a healthy weight, clear glowing skin and thick shiny hair

  1. Prevents number of health problems like acidity, fatigue, constipation, headaches, cancer, arthritis, immune dysfunction
  2. Slows down the aging process.
  3. Throws out harmful toxins.
  4. Improves mental clarity and concentration.

  5. Energy boost without extra calories.

  6. Provides more stamina, exercise becomes easy and enjoyable.

  7. Supports better night sleep, no more naps during the day.

  8. Reduces joint and muscle pain.

  9. Assists in weight loss.

  10. Boosts immune system.

  11. Improves digestion and metabolism.

  12. Provides protection against common cold.

  13. Helps relieve constipation.

  14. Improves appearance of skin and hair.

  15. Reduces production of lactic acid.

  16. Relieves muscle cramps during workouts.

  17. Provides true hydration without bloating.

  18. Increases absorption efficiency of vital nutrients.

  19. Provides improved water taste.

I am very happy to find the right solution that will help improve my family’s health. Hydrojal provides free home demo and they also test the acidic level of our drinking water. I have booked an appointment with and cannot wait to see the difference in my drinking water after using Hydrojal.

This blog post was sponsored by Hydro-Jal Plus Water Ionizer.

Replace Rice with Broken Wheat/ Dalia for a Slimmer and Healthier You

Replace Rice with Broken Wheat/ Dalia for a Slimmer and Healthier You

Replace Rice with Broken Wheat/ Dalia for a Slimmer and Healthier You

Rice has always been an important part of meal for me. Indian food has a treasure of delicious rice preparations and they are very addictive. We Indians love our rice. Different parts of the nation like rice in their own special way. In south it is enjoyed with Sambhar, in north there is Rajma or Dal Makhani, in east Macher Jhol (Bengali Fish Curry) and in west has its Gujrati Kaadi or Rajasthani Dal Khichadi or Maharastrian Varan. These are just few gems of the treasure. There are hundreds of recipes if not more that celebrate rice in India and I love them all.

Do you get the picture how important rice is for me? Few months back I was advised by my yoga instructor to give up rice to get into my desired weight. She knew it was my weakness and knew I wouldn’t follow portion so she advised me to stop eating it completely. Rice was the main reason I was not reaching my desired weight and giving it up was the right thing to do but was it easy? On no it was not. I struggled so bad to fight the cravings.

Even if I could avoid rice for few days I would easily cheat on my if I came across any delicious rice preparation. My will power was very week and the guilt of not staying on the diet would make me depressed. Luckily I found a solution to this problem. I started experimenting with Dalia also known as Lapsi Rava or Broken wheat. It is far healthier than rice even brown rice and has fewer calories.

Within only few days I noticed a lot of improvement in my . My energy levels were higher. I felt full for longer time which stopped irregular intakes of snacks. My digestion was better which made me feel lighter. I don’t have to deal with unnecessary calories and guilt anymore. Dalia is cooked exactly like rice and it tastes like rice with dals and curries. Dalia is an easy option for a slimmer and healthier you.

Benefits of Dalia/Cracked or Broken Wheat:

1. Great source of fiber and a healthy dalia meal can complete your daily fiber requirement

2. It is a complex carbohydrate and a rich source of magnesium

3. High in protein but low in calories

4. It is a great source of energy and has low glycemic index

5. It improves digestion and promotes faster elimination of waste and toxins from body

6. It stabilizes glucose as it releases glucose slowly into the bloodstream

7. Rich source of Vitamin B1 and B2

Dalia is cooked just like rice and can be used instead of rice in all rice preparations. Be it with dal, curry or any gravy. Dalia can be used instead of rice in Khichadi, Pulav and even Biryani. Check out the next post for some Dalia recipes I enjoy and why I never miss rice anymore.

    Leave a Comment below or by clicking “Comment” link under the Title of the Post, I Would Love to Know Your Opinion on This.