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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.

Can Meditation help us to Lose Weight?

As I have mentioned in previous posts
How to Lose Weight with Help of Simple Mind Tricks,
I strongly believe in power of Mind – jabong.com/womens-day-story and
Make Losing Weight A Game Of Your Mind And Win reaching your desire weight is not just about your food and exercise but it is about altering your whole lifestyle.

Can Meditation help us to Lose Weight?

Can Meditation help us to Lose Weight?

If you are like me, you would be finding as many tips and tricks as possible to make this journey painless. I believe that the power of my mind can reset the metabolic rate and hormones to make the weight loss as effortless as possible.

Meditation has been effective to help people achieve personal and professional goals. Many successful people have experience the rewarding benefits of meditation and encourage a daily practice. You do not need any special tools or equipments to meditate and there are no side effects.

But can Meditation really help us lose weight?

To answer this question first let us understand how meditation affects us physically:

1. Meditation transforms us into an awakened being by energizing every cell in the body.

2. Meditation lowers high blood pressure

3. Meditation lowers the levels of blood lactate, reducing anxiety attacks

4. Meditation decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems

5. Meditation increases serotonin production that improves mood and behavior

6. Meditation improves the immune system

7. Meditation increases the energy level, as us gain an inner source of energy

8. Meditation helps us sleep better

9. Meditation brings balance to the hormones in our body

10. Meditation also reduces stress and can resolve many psychological concerns like overeating.

There are countless benefits of a daily mediation practice. I will write another post to highlighting most of them as in this article I want to concentrate on specifically mediation for weight loss.

To answer the above question I would like to say YES! Meditation can help in weight loss. Our body is constantly replacing old cells with new ones. It follows a set blueprint that shapes our body. Your subconscious mind controls this blueprint.

The subconscious mind does not understand what we want it responds to our feelings. With meditation, we can focus on what exactly we want this attention will alter the rigid blueprints of our subconscious mind. This will help us see changes in your overall health and body. Wherever the mind goes the body follows.

One needs to accompany meditation with proper diet and exercise to see the results. Meditation is an ancient proven method to achieve your desired life and the goal of a healthy body can be achieved with help of daily mediation ritual or practice.

Important points to consider before you start your daily weight loss meditation practice:

. Schedule your time in advance. Keep aside 20 to 30 minutes in the morning for your meditation. Be a morning person wake up early to enjoy the calm and serenity of the time before the rest of the world wakes up

. Locate a quiet place for your meditation. A place in your house, your terrace or garden any location where you will not be disturbed while you meditate

. Keep your family informed about the meditation practice so they would not disturb you while you meditate

. Ware comfortable or loose fitted clothing which will help you feel relaxed

. It is advisable to sit on the floor in crossed legs position but if you have difficulty in sitting down you can sit on a chair but sit up straight keep your spine erect.

. If you require a cushion for your back, please use it. The idea is to be comfortable enough that you would not get distracted while you are meditating.

. Keep your goal vision ready. Either draw a picture of you or keep a photo of your when you were at your desired weight or write down the healthy weight goal that you need to achieve. Keep this simple or go for a big fancy vision board with affirmations and pictures. Whatever makes you comfortable just keep it in your bedroom to keep you motivated about your goal.

Post a Comment, Question or Suggestion below or by clicking “Comment” link under the Title.

7 Motivators That Will Make You Exercise Regularly


Finding fitness is mostly based on healthy eating habits and regular workouts. The pressure of our busy but sedentary life doesn’t allow us to work out regularly. For almost a decade I have struggled with my weight issues. I tried every modern and ancient remedy that I could get my hands on but always ended up disappointed, hurt, weak and vulnerable enough to fall prey to another scam with a new shiny marketing hype.

7 Motivators That Will Make You Exercise Regularly

7 Motivators That Will Make You Exercise Regularly

I discuss with many like me about weight loss remedies and from my own experience I can safely say there is no alternative to regular exercise. The body doesn’t care if you are a celebrity, a noble price winner, a housewife or some dictator ruling a country if you want to be fit you have to work out regularly. No matter how rich you are you cannot hire someone to do your pushups.

Why most of us cannot commit to regular exercising? Why most of us prefer a wild goose chase for finding fitness? I think because it is just too hard to keep the commitment; isn’t it? That’s what I felt few KGs and months ago. I don’t feel that way anymore and I want to help you get to this amazing feeling where you commit to working out regularly and never ever cheat on it.

I have mentioned below the 7 Motivators that help me keep my regular exercise commitment and I am sure they can work for you. Simply keep a positive attitude and soon this phase will be like a war story where you will proudly tell your friends how you bravely fought fat and emerged as a fit winner.

“A fit, healthy body—that is the best fashion statement” Jess C. Scott

1. Class/ Program: Join a workout class or program that you can handle. If you have never exercised in your life before go for a beginner’s level class or at least be honest to the instructor that you are new and would need some warming up sections. Throw out the target sheets and for your own sake don’t try to predict where you will be after 6 months or a year; instead listen to your body and go slowly and naturally. If you are regular with the workouts and eat sensibly you will reach your goals. Don’t fuss a lot over it.

2. Motivating Trainer/ Teacher: Getting a good motivating teacher who is dedicated to helping people is like winning a lottery. In this day and age where everyone is after making a quick buck it’s hard to find genuine help. I met countless so called trainers that looked at me as a big fat golden eggs laying goose on which they can bank upon for years to come. My luck changed when I met my current teacher. My teacher is not some big shot celebrity fitness trainer but a lesser know yoga instructor who operates from her home. She knows what she teaches, gives personal attention, motivates, guides and create a personal bond with all her clients. For the first time in my life I am comfortable to do regular exercise, in fact I look forward to my hourly class. A good teacher helps you understand the problem, suggests cures and motivates you to do what you considered impossible.

3. Companionship: When you make the commitment to work out regularly you will face an inner enemy. The lazy voice that will sometimes give you reasons mostly illogical to bunk your exercise session. A workout buddy can be helpful in such time. This buddy can be a family member, your friend or neighbor or just someone you met in your club, class, gym or pool. Make sure the companion you choose has a similar goal like you to get fit and is serious about it. So when you feel you are losing the battle against your inner devil you can call your companion. This buddy will not let you miss your workout and you can return the favor my doing the same when he/she needs you.

4. Get a Dog: I am one of those persons who can give you millions of reasons to get a dog so here goes one more. If you cannot find a class or gym or instructor that can really help you get fit. I suggest you get a dog and take this energy filled fur ball for long walks in the mornings or if your busy schedule permits twice or thrice a day. Walk, hike, run, jog with your dog and the dog will match your pace. Play fetch or any other game and melt all the fat in your body and all the stress in your mind. Get your dog habitual to these long morning walks and you will never be able to sleep late as a cute, wet nose, energy filled fur ball with dog food breath will be your alarm clock that you will not be able to put on snooze.

5. Family: Family members know how to push our buttons especially parents and spouse. Involve these people in your workout scheduling. Tell them that you are having trouble to work out on a regular basis and would need their loving support and guidance. They truly want to help you and will go out of their way to show you their support. Make sure you remain grateful for all the love and care you get from them and don’t be shy to show it once in a while.

6. Vision Boards or Mind Movies: Collect motivational pictures that show your dream body and some pictures that show you exercising or just the exercising equipments or gym or pool and create a highly motivating vision board. Make sure all the pictures that you add to the board or movie have a positive and inspiring effect on you. If you get depressed by looking at some pictures don’t use them. The vision board or movie should be kept in a place where you can see many times in a day especially first thing in the morning.

7. An Upcoming Event: You mostly have an event to look forward to something like a vacation, The New Year Party, a friends of relatives Birthday or wedding or any party, a reunion, a date anything where you want to look your best. This can be a big motivation to work out daily.

This list does not end here you can come up with your tricks to make you work out at least 5 days a week and I would love to know them so please share your ideas and help me and all the readers in this daily struggle of losing weight.

    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.