Chia seeds are all rage around the world. Let’s take a sneak peek into their weight loss properties.
Weight loss journey comes up with many challenges. Scale is going down but inches loss is not seen. Inches go down but the scale doesn’t move. There are situations when you want to give up. Give up on the workouts. Eat that ham burger/ or that pie which you feel will comfort you. But there are some tricks and tips which can be included in your diet and which really aids in further shredding of those stubborn extra pounds mostly around your belly. Fibrous diet wins most of the brownie points when it comes to weight loss. Ideally a person should have 25-30 grams of fiber intake on a daily basis. Fiber makes you feel fuller and thus keeps you satiated for longer hours than the other food. Now there are some super foods which can aid weight loss. Chia Seeds have taken the world by its miraculous nutritional profile.
Important facts about Chia seeds
100 grams of Chia seeds get you a 34 grams of fiber intake. And has many other micro nutrients.
Excellent source of Omega-3 fatty acids.
Rich in antioxidants
Loaded with vitamins,minerals,essential fats,calcium,manganese,zinc etc.
Ways and methods to incorporate Chia seeds in your diet
Sprinkle a few seeds to any food
Add a spoon to smoothies
Soak them a night before and eat it in the overnight soaked and refrigerated oatmeal
Some other benefits of Chia seeds are
Increases your energy levels and stamina
Stronger immune system
Cleanses the colon
Reduces inflammation and arthritis
Helps in prevention of cancer So, why wait? Get your pack of Chia seeds now!!
Lockdown can be stressful, anxiety, and also depression, thus, leading to the secretion of various hormones by various glands. Hormones play a vital role when it comes to mental health and physical health of a person. Weight loss could be either aided or delayed because of the different hormones which control our body and mind. These are the chemical messengers that run across the body and send signals to the brain. So the question arises on how to make the hormone system work in favor of weight loss especially when we are in uncertain lockdown?
How to regulate hormones?
Good Food: Remember! Food be thy Medicine!
Exercise: The importance of workouts during lockdown can’t be more emphasized on
Meditation: This connects the mind with your soul.
What are the different hormones regulating your body?
Let us also get acquainted with various hormones in our body and the role they play.No, we aren’t bringing you the biological lessons here. But the few hormones which are related to your weightloss.
Thyroid-stimulating hormone:- This one is the most crucial of all when it comes to reducing your weight. This one is responsible for a sluggish or an overactive metabolism.
Insulin:- This hormone acts like a switchboard to fat loss. It is secreted by the organs called the pancreas. It helps in regulating the blood sugar levels which are directly related to the fats storage system in the body.
Glucagon:- Glucagon and insulin are inversely proportional to each other. If levels of insulin are high, then the glucagon will be less. This is a fat-burning hormone.
Cortisol:- This is a stress hormone that increases the level of insulin secreted in the body.
Ghrelin:- This is a hunger hormone. This is also related to hunger pangs. So if you take a balanced diet, chances of this hormone making you dance to its tunes are really less.
Now we know what makes us stressed? And what makes us run to the fridge after a full square meal.
What food would help balancing the hormones?
These are hormones that can be turned into a demon or our friend. Some foods are mentioned here. Clean proteins, vegetables, fruits, nuts and seeds, and healthy fat.
Avocadoes:- A high source of monounsaturated fats. This also helps ladies with Polycystic ovary syndrome. This superfood can balance low estrogen levels, thus, helping weight loss.
Butter:- You can get clarified butter/peanut butter/almond butter. This wonder food is a powerhouse of vitamins. Butter or ghee (clarified butter) has a chain of fatty acids that helps in mobilizing the fats.
Nuts and Seeds:- Walnuts, Almonds, cashew nuts, peanuts, hemp seeds, flax seeds, chia seeds are the good food which has again taken the food industry with their miraculous omega 3 fatty acids and high fibre. This helps in keeping the insulin in control.
Vegetables:- Especially cruciferous veggies are rockstars with antioxidants and fiber content in them. The fiber breaks down slowly thus regulating your blood sugar levels and controlling your weight loss.
Fatty Fish:- Mind it, Fatty fish ! Tuna, salmon are some of the examples. Eating this gives you the same harmonizing effect as that after eating walnuts. A rich source of omega 3 fatty acids, this sea food will definitely is your friend during weightloss.
Hormone balance is all about calm
Hope you stay calm during the lockdown and enjoy your weight loss journey with these essential, easy to have hormone-balancing foods.
Here are some of our weight loss related articles that you might like
Clean eating is a science of living and more specifically eating which leads to a healthy physical, mental,emotional, psychological and ecological well being.It is very rightly said that “ We are, what we eat”!Human mind succumbs to pressure. There are various kinds of human beings. Some eat more when they are stressed and some keep away from food when they are depressed or anxious. Clean eating is a way of mindful eating where we know what can be consumed, how much can be consumed, when can it be consumed and why should we eat so. It is an easy method to prevent many food related diseases, obesity, heart related diseases and much more.
Clean Eating Principles
The basic principles of clean eating are as follows. Following most of them with 100 percent dedication can work wonders in your health related journey.
Real foods. What? I thought food can never be imaginary! Yes, real food meaning whole foods like cereals, pulses, vegetables, fruits, milk and not taking comfort in opening a pack of readily available chips. This can be achieved through a perfect meal-planner sheet.Avoid processed and refined foods.
Well balanced diet against crash dieting : The importance of which can’t be emphasized more. A nutritious diet can take you places in the long run. Remember it is a marathon and not a sprint.
Check up for your sugar intake: Sugar only adds to the empty calories. It has no great nutritional profile. Keep away from this temptation.Watch out for labels when it comes to cold drinks, and the alcoholic beverages.
Drinking enough water: It is very natural to avoid water especially when seated in chilled Air conditioned room or at the comfort couch. But keep a reminder to drink a glass of water before you pick up a snack or any food to eat.
Portion control: This ability to portion your food comes with the practice of mindful eating.
Remember Clean eating is not only about food but your thoughts,feelings and emotions. Happy clean eating, then! If you have missed on our weight loss series, here it is:
Weight loss occurs when calories which we consume are less than the calories which we expend. In short,weight loss= calories in < calories out This is simplified equation. But practically losing weight is a daunting task. what can be done to ease this process? We can try different types of food and check out from our experience whether it aids the process or goes against it. What helps is that we can try many different types of food groups and check whether they are supporting the weight loss process. Lately, Smoothies are on the block, especially weight loss smoothies. So, let us look at what these weight loss smoothies are and how they help get more nutrients and fibre.
Weight Loss Smoothie Nutrition:
It is said that these smoothies are quite nutrient dense and including them in your diet may help curbing the hunger hence promoting weight loss. But it is easier said than done.
When to have weight loss smoothies?
Breakfast is the best time to load up the nutrients in your system so that the body gets enough time to process it. It is not recommended to have smoothies post lunch.
Here are some good smoothie combinations:
Apple, Banana Almond Smoothie:
Here fruits are included with nuts and you can use your favourite nut milk or skimmed milk for blending. You can also skip milk if you wish.
Apples are good for weight loss. Low calories with low sodium and fat apple is the best fruit to be added to your breakfast smoothie. It is loaded with vitamins, minerals and ample amounts of fibre.
Bananas are rich in potassium has resistant starch with fibre, aiding weight loss
Almonds are all the rage nowadays. Rich in omega 3 fatty acids almonds maintain and lower our Body Mass Index.
Carrot Ginger Turmeric Smoothie:
Loaded with Beta Carotene carrots are good for your skin and eyes.
Ginger is known for its anti-inflammatory properties.
Turmeric shoot is antiseptic in nature, and also helps to curb common infections boosting immunity.
You can add a little bit of yogurt to give a touch of smoothie here.
Oats Banana Smoothie with Cinnamon
Oats have low fat and low carbohydrate nutritional profile which is perfect for weight loss
Banana as stated above helps digestion with ample amount of fibre and is loaded with potassium
Cinnamon can be used for flavouring and is known for immunity boosting properties.
While choosing smoothies it is important to consider the nutritional profile of the ingredients that you are putting in. Using more than 2 fruits at a time is not recommended for weight loss due to the sugar content. All types of greens are not compatible with all fruits, so we need to be careful about choosing our greens for making smoothies.
Consuming immunity boosting food is the need of the day.
Hope you are doing good. As we take a look at the numbers of patients with COVID19, it feels that we should protect ourselves by staying at home and also eating food which is immunity boosting.
What is immunity?
Immunity is nothing but an ability of an organism to resist a particular infection. Boosted immunity can help in protecting anybody from the infections. As of now, we all are battling the spread of COVID19. The lockdown has also posed some restrictions on the food that we have. So, here is a simple list of foods which you can try while in lockdown.
Known for increasing the production of White Blood Cells, Citrus fruits are available widely across the market. They are native to some countries and some places. You can stock them for a couple of weeks.
Red Bell Peppers
Keep up your dose of Vitamin C along with Beta Carotene, by including Red bell peppers in your diet. Apart from boosting immunity, it keeps the skin and eyes healthy.
Loaded with many vitamins and minerals, broccoli has vitamins C, Vitamin A and E. It is rich with Antioxidants and fiber. But it is important not to overcook broccoli.
Used in many food preparations across the world, Garlic is known for its immunity boosting properties. Some sulfur containing compounds bring all the goodness to Garlic in terms of immunity.
A sure shot medicine for sore throat, ginger is known for its anti inflammatory property. It also helps to lower the chronic pain and reduces cholesterol.
So far, we have been able to stay indoors to prevent the spread of infection. Usage of the above immunity boosting food is harmless. It in fact, has innumerable benefits. Are you going to try these 5 foods to boost your immunity?
Coronavirus or Covid19 has been wrecking havoc across the world. Tomorrow India is getting tested for one day of isolation. Here are 15 things you can do in isolation.
Man is a social animal but as they say turn inside to reach the highest self. While it is difficult to do this in current age everyday, forced holidays, forced self isolation or work from home or workouts from home come like a boon. Inward journey is very difficult. As humans we have a tendency to fall for worldly pleasures and the world is too charming for us to avoid or ignore. Tomorrow is that ‘Janta Curfew’ day. Sailing through it won’t be easy but these are the few things/procrastinated activities since ages which I want to do tomorrow.
1. Start the day with a thundering workout. I start the regime today.2. Go to the terrace and watch the sun rise through the coconut trees. Surya namaskars if time permits. Plant my jasmine/malli to a big pot.Water the plant 3. Press fresh orange juice for my little one. 4. Pet caramel and let her enjoy the sun bask through the balcony. Play with her and get loved. 5. Clean that unorganized clutter of my house. Dust and now it is must. Dusting necessarily doesn’t mean the furniture but sitting and giving whiff to those memories good or bad. 6. Read that unread book or probably the last few pages which were left for day like such. 7. Let my daughter an outline and let her paint her heart out. 8. Get that one must know recipe to my husband. Else when should I hand down my recipe. 9. Turn the music on and listen to old songs. Gazab ka hai din socho zara..hum hai akele..tum bhi akele..majja aaraha hai..kasam se. 10. Sundays are for learning a new kolam and thus, setting time for one such beautiful kolam to give that kickstart to that Sunday. 11. Hand wash the clothes which have piled up for they want a gentle wash. 12. Line them up and take a audit check of what is necessary and what is not. 13. Do a similar check at the kitchen pantry and give a little twist to the arrangement of furniture. Summer is on! 14. Watch that special movie and nap off there and then. 15. Most importantly pray God for the entire humanity. Teach my daughter a shloka . That is quiet a handful day. #coronavirus #covid19