During winter soups are my favorite when it comes to food. Previously it used to be Gajar ka halwa and hot chocolate brownies but with time I have shifted myself to soups, warm salads, smoothies, etc. I am sharing one of the easy soup recipes which I have some time in winters. My husband is quite fond of it and I use the sauteed sausages for my baby food in which instead of red chili I use a bit of black pepper.
Soup is quite fulfilling and here we go with the recipe 🙂
Here goes the Chicken sausages and Kidney bean soup recipe Ingredients:-
1 cup kidney beans(overnight soaked and pressure cooked with bit of salt) Sausages – I used 4-5 chicken sausages and diced them up 1 large onion, chopped 2 tablespoons butter/ghee 4 garlic cloves, minced 2 large tomatoes diced 2 cups of chicken stock (or water ) Salt, to taste (start with 1 teaspoon) Red chilli powder Garam masala(optional)
1 chopped green chilli
Method And Preparation:-
Step 2– You can bit of salt and red chilli powder in it and take them out from the pan.
Step3 – In a same pan add onion, tomatoes, minced garlic, 1 chopped green chilli in the same order mentioned. Add bit of salt , red chilli and garam masala.
Step4 – When all the veggies gets cooked add chicken stock /water in it. I generally freeze chicken stock in a ice tray and add 4-5 cubes of it while making the soup.
Step 5– Add boiled kidney beans and let all the things get mixed properly. Take the kidney bean mixture out and let it cool a bit.
Step 6– Churn the kidney bean in a mixer grinder.
Step7– Add the sausages and have it as a one-pot meal.
If you think that soup is little thick you can add more stock cubes even after grinding the kidney beans mixture. After having this soup you will be full for hours and your taste buds will thank you for it 🙂
P.S – About 100 grams of Rajma contains 140 calories.5.7 grams of protein , 5.9 grams of fat and 17.8 grams of carbohydrates. If you follow a wheat belly and high protein diet then Rajma should be taken into a moderate amount as carbs present in Rajma are a bit high. This in fact holds true for sausages also. Sausages are not allowed in the wheat belly diet as it is cured meat so instead of sausages you can even use boiled chopped eggs.
Hope you liked this Chicken Sausages And Kidney Bean Soup Recipe(Weight loss Recipe) and will surely try it once.
We all look for healthier and lighter option for lunch or dinner, as it is suggested to not have single heavy meal, instead have lighter two meals, so breaking up of breakfast, lunch and dinner into two is suggested. In today’s world, it’s hard to keep balance between work and good diet for working women, so here I come up with a recipe which is healthy, easy and quick to make, light and tasty.
Healthy Brown Rice Salad Recipe
Serves 6-8, cal/ser – 162
2 cups brown rice
1 green capsicum- chopped
2 stalks celery- chopped
1 tomato- chopped
1-2 green onions- finely chopped
1 small zucchini- chopped (1 and half cup)
1/2 red capsicum- diced
1/4 cup chopped coriander
1 tsp dry rosemary or thyme or any herb
1 tsp salt, or to taste
1/2 tsp pepper, or to taste
1/4 tsp mustard powder
1 Tbsp lime juice, or to taste
1/2 tsp sesame seeds (til)- roasted on tawa till light brown
Method to prepare
Boil 6 cups water with 1 tsp salt. Add washed brown rice. Bring to boil. Cover and cook on very low heat for about 25 minutes till the water is absorbed. Spread rice on tray to cool.
Mix all the ingredients with the cooled rice using two forks. Top with some more roasted sesame seeds and serve.
Note: You can cook rice and keep it refrigerated, whenever you are in hurry for a meal , just mix all the ingredients with rice and the salad is ready 🙂
I guess it would be a great meal for those who are very busy in their lives but does not want to give up their balanced diet. Try it and don’t forget to share your experience with us. 🙂
You may also like reading these healthy recipes here.
This post is about another superfood – Kale ! This veggie belongs to the family of cabbage. Like Broccoli, Kale is packed with nutrients. I shall let you know health benefits of Kale without boring you a lot :P. Well, you don’t need reasons to include it in your diet, period ! Let’s see how it can help us to become healthy –
Top Health Benefits Of Kale
1. Kale is low in calories. One cup of Kale has approximately 36 calories. Weight watchers , are you paying attention 🙂 ?
2. High in fiber – 5 grams of fiber in a cup !
3. No fat
4. Great for digestion
5. Rich in Iron. Kale is a must have food for anemic people.
6. High in Vitamin A and Vitamin C. N you thought only citrus fruits are rich in Vitamin C 😉
7. Rich in calcium – Don’t be shocked when you read this. Kale has more calcium per calorie as compared to milk.
8. Kale contains Antioxidants – carotenoids and flavonoids that help protect against various cancers.
9. Kale has anti-inflammatory properties , just like brown rice.
10. Kale promotes lowering of cholesterol. If you have high cholesterol, please read here.
11. Great for detox- the buzz word !
12. Rich in Pottasium
13. Rich in Manganese
Before you start posing questions how much potassium or manganese, let’s check Kale’s nutritional information(per 100 gms) –
(Source: USDA National Nutrient data base)
Few Tips to include Kale in your diet
Kale is a quickly perishable veggie, so use it before you touch something else from your grocery shopping. Don’t keep it in refrigertator for more than 4-5 days. The more days it lies unused, the more bitter it becomes !
Kale with smaller leaves is tender and digested easily unlike the one with bigger leaves.
Wash it with running water to remove soil, dirt etc. Wash only before use since water can spoil Kale.
Kale if not organic, might be extremely subjected to pesticides. So beware.
Few recipes in which you can add Kale – soups, salad, pizza , pasta. Kale chips and juice are also very popular.
Now the tricky part. If you have thyroid , stay away from it ! There are studies which mention that Kale is goitrogenic. This simply means it interferes with the functioning of thyroid gland. Although the studies are controversial, still I would suggest that if you have thyroid, avoid Kale.
Do you know of some Kale recipes ? Have you used Kale and lost weight ? Share with us !
RecipesLast month we launched a brand new AIR FRYER Meal Plan option into the Healthy Mummy App. It proved to be sooooooo popular with the Healthy Mummy community that we have added heaps more amazing air fryer recipes plus added another new Bonus Air Fryer Meal Plan option for next month!
Get a Sneak Peek of some of the NEW Air Fryer recipes in the Healthy Mummy App!
Mums are Loving the Air Fryer Recipes!
Mums have been buzzing in the community about how handy and healthy the air fryer is that gives you the same crisp crunchy results as traditional frying, but with much less fat!
Our NEW air fryer recipes include delicious breakfasts, snacks, main meals and desserts. They’re all family-friendly too and packed with goodness which means you can get the most out of your air fryer.
You can either follow the Bonus Air Fryer Meal Plan option, or just use the Healthy Mummy App to search for air fryer recipes to customise your existing meal plan. It’s up to you!
Sneak Peek of some of the NEW Air Fryer Recipes
Air Fryer Mexican Chimichangas – 239 calories per serve
OMG how good to these look? And they taste even better. Whip up these beauties for your next Mexican feast.
Delicious Air Fried Vegan Donut Balls – 146 calories per serve
Crunchy on the outside and soft on the inside, these yummy vegan donuts are super simple to make. Just make up the dough, roll it into balls, coat them in cinnamon and sugar, and air fry to perfection.
Want access to more Air Fryer Recipes? Join the 28 Day Weight Loss Challenge
If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challengeis an awesome program to check out.Our 28 Day Weight Loss Challenge includes:
28 days of at home exercise routines (no gym needed) – with video instruction
Customisable and breastfeeding friendly meal plans (including 7 Day Cleanse)
Time-efficient exercises for busy mums – under 30 mins
Challenge combines Pilates exercises with interval and circuit training (HIIT)
If part I wasn’t shocking enough (or you didn’t read it yet), we at Nutright bring to you part II of bizarre diets that exist for real and these are really unusual, even for western standards. We Pakistani’s only resort to crash diet plans and surgery because by the time we realize that we are getting too big for our own good, paani sar ke upr se guzr chuka hota hai for which we resort to extreme measures. We’re certain that even you wouldn’t want to try these measures even if it’s your own damn wedding! (DISCLAIMER: DO NOT TRY AT HOME)
One of the most popular diets that have been roaming around for years in the western world is the Cotton Ball diet, models and obsessive weight loss seekers are said to use it. What happens in this is that you soak 5-6 cotton balls in orange juice and you suck on them in your mouth before swallowing them in an attempt to curb your hunger. That’s all it takes, just a few cotton balls, every day, till you lose weight until you choke on the inedible item you are eating and the surgery you might require after eating too much of it.
The Sleeping Beauty Diet
Sleeping, the best solution to everything in life. What you need for this diet is a bed, a doctor and a few shots of sedatives to knock you out for a good amount of time every day. So, goodbye education, employment, and living. The logic behind this diet is that when you’re asleep you don’t eat and when you don’t eat you don’t get fat and sleeping increases metabolism. What is a concern here is that firstly you do nothing in your life but sleep, so basically your life is over and you’re not getting any nutrition or exercise? In all honesty, anyone who dies during this will have “death by diet” written on their gravestone.
The Feeding Tube Diet
Just hearing the term feeding tube makes you think of a hospital bed with you on it with a gazillion strange stuff poking in and out of you. A feeding tube is attached to those people who otherwise cannot eat anything for some medical reason and they are put on a liquid diet so that they can get some nutrition. But the case here is just ridiculous, you have a feeding tube attached to you for 10 days where eat and drink nothing and voila; you lose weight. And even after these 10 days you still want to lose more, get hospitalized again after 10 days. Imagine walking around with your dinner attached to your nose for 10 days and what happens after you stop this diet eh?
The Tapeworm Diet
Saved the best for last. Yep, you know it, the tapeworm diet. And this is not a fancy name, it’s a literal tapeworm or its babies involved. The diet involves you having to eat capsules that have tapeworm eggs in them and what it does is that these parasites get into your system and eat on you giving you nausea, loss of appetite, diarrhea and when you got nothing in your system, you don’t get fat! Oh, and not to mention that if these worms move from your intestines to other parts, you could get fever, infections, organ damage and eventual death or if you stay alive you’ll be an apartment to them for more or less 30 years or so and would need surgery.
With over two-thirds of the U.S. population being overweight and 20% of them obese. We can see that for various reasons, there are increasingly people that want to lose weight.
Recently, both men and women have become very concerned about Achieving weight-loss goals of healthy techniques.
However, weight loss is not easy and not often successful. Often, people suffer the setbacks caused by the ways they adapt to shed pounds.
In fact, any health professional will tell you that to maintain a healthy Body Mass Index (BMI), you should follow a healthy lifestyle.
This means, to lose weight healthily, we should know what and when to eat and not eat. As well as exercise, which might be any kind.
Here are five ways that you can use to help you Achieving Weight-loss Goals Healthy Techniques.
Have Breakfast Every Day.
Breakfast is the most important meal of the day. It is a consensus among nutritionists that the quickest and healthiest way to lose weight is to have breakfast every day.
In fact, scientific research has proven that eating the correct and balanced nutrients at breakfast creates a fat-burning effect.
A healthy breakfast is one of the natural and effective ways to help kick-start the metabolism in the morning.
Says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School.
Research has also established. The fact that just having a healthy breakfast alone can help people to shed about 4 pounds in just one month, without the need to exercise or dieting.
Used Cereal Weight-Loss Diet.
Do you know that cereal is a fantastic weight-loss food? The cereal diet works on a simple concept that is one of the foundations of weight loss – cutting calorie intake.
According to an article published in the Journal of the American Dietetic Association.
Women who included high-fiber cereal in their calorie-restricted diet plans lost weight without losing crucial nutrients.
Besides working well, it’s also convenient, affordable, and filling.
Studies show that people who eat cereal for breakfast. Feel full for longer and tend to eat less during the next meal. This is because the fiber content in the cereals expands in the stomach and it takes a longer time to be digested.
Since most brands are fortified with vitamins. Cereal is also well suited as a meal alternative and you can still take in adequate nutrition while cutting calories.
You can choose to replace either your breakfast or lunch with a bowl of cereal.
Replacing both the breakfast and lunch meals with a bowl of cereal; can dramatically reduce your calorie intake when compared to the regular meals.
For example, if you have been eating bacon or bagel with cream cheese or pancakes and eggs for breakfast.
You are ingesting way above 500 calories each meal. Half a chicken, sandwich, or burger with fries contains more than 700 calories. These add up to at least 1200 calories.
Replacing these two meals with cereal (150 – 200 calories in total) enables you to easily cut over 1000 calories (about 3-4 hours walking) per day.
Execute Moderate Exercise.
Well, the whole world knows, and nobody can deny the fact that when performed carefully; exercise is the best and the healthiest way to lose weight.
Exercise increases the body’s natural production of Norepinephrine. (a fat-burning enzyme) which triggers the release of glucose from Glycogen, thus causing weight loss in a natural way.
Exercises performed moderately can help you lose weight, according to sciencedaily.com
For weight loss, you can perform any form of exercise as you wish.
From the more intense anaerobic exercises such as weight training. Or functional training to the less intensive ones like stretching.
However, you must bear in mind that too much intense exercise can be harmful; and it has been associated with scarring of the heart and heart rhythm abnormalities.
Inappropriate exercise can do more harm than good as significant injuries can occur with poorly regimented exercises.
Therefore, easy, and comfortable exercises can be included in your daily routines. Like walking, gardening, cleaning the house, swimming, cycling, jogging, and aerobics are the most healthy for weight loss.
This is because these kinds of bodily movements would not stretch or stress your body system.
Depending on your weight, a mere 30-minute walking session can burn 120 to 200 calories. Therefore, regardless of the type of workout routines, you undertake.
It is important to keep your body moving, to stimulate metabolism for your body system to burn off the fat.
Increase Your Metabolism.
To burn fat, you must increase your metabolism so that your body converts such fats into energy.
Besides exercising speeds up your metabolic rate automatically. It will be good if you can also adopt other different healthy ways. Of improving your metabolism for natural weight loss.
One of the best ways is to eat often. A study conducted by Georgia State University.
Confirmed the fact that people who eat every 2 to 3 hours. Have a faster metabolic rate and less body fat compared with those individuals who eat only 2 or 3 meals per day.
The reasoning behind this is whenever you eat, your metabolism will be stimulated.
This means the more often you eat, the more you will boost your metabolic rate.
Also, your body is automatically reassured that there is no need to store up fat for future use. Because food is always available.
However, eating more frequently doesn’t mean snacking. It’s ok to snack occasionally.
But for other times, you should take in more healthy proteins like nuts or eggs, and vegetables.
Facts check Achieving weight-loss goals.
According to Kristine Clark, Ph.D., RD, FACSM; assistant professor and director of sports nutrition at Pennsylvania State University.
Increasing the intake of high-fiber foods like vegetables is one of the healthiest ways to increase your metabolism.
This is since fiber is a non-digestible carbohydrate in which the body uses lots of energy to try to break it down – which boosts metabolism in the process.
In addition, vegetables are low in calories but high in nutrients – a bonus for your weight loss efforts.
Green tea or oolong tea contains caffeine and catechin, substances that boost up the metabolism for a couple of hours.
Research suggests that drinking two to four cups of these weight-loss teas; may push the body to burn up to 17% more calories than normal during moderate exercise for a short period of time.
Yes, you read it right. It’s yoga. Practicing yoga can help with weight loss. Dr. Alan Kristal has confirmed this fact.
Associate Head of Cancer Prevention Program (a professor of epidemiology) and his colleagues at the Fred Hutchinson Cancer Research Center.
They conducted a study to find out yoga’s effect on people’s eating habits and hence weight.
Their findings showed that regular yoga practice helped to prevent middle-age spread in people of a healthy weight and promote weight loss in those overweight people.
These scientists found out that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to become obese.
This is because they tend to eat in response to hunger but not anxiety or depression.
And they also tend to stop eating when they are full instead of continuing to eat. For e.g. because their plates still full or the food taste good.
When you are eating mindfully. You tend to eat more slowly, and your brain promptly gets the signal. When you are full and you stop eating and you won’t ingest extra calories.
This explains why people who practiced yoga tend to gain less weight. This may very well be the reason all the great Yoga gurus have slim figures.
Try Using Diet Supplements.
There are several types of diet supplements on the market that promotes healthy fat loss.
Different products have their own unique functions which include thermogenic.
Stimulant-free; carb-blocking, fat blocking, fat binding, and appetite suppressing.
Amongst all, the thermogenic types are the most sought-after kind of supplements.
These supplements work on the principle of thermogenesis.
Which increases the amount of body heat and increases the rate of fat metabolism to facilitate fat loss.
Another preferred type of diet supplement is an appetite suppressant.
Appetite suppressants are diet pills that work to help to achieve pounds loss by decreasing the appetite.
Resulting in users automatically consuming lesser foods, which in turn promotes loss of weight.
By following these five simple tips, you’re on your way to Achieving weight-loss goals healthy techniques, and in a very healthy way.
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What does hunger feel like to you? Is it a gnawing feeling in the pit of your stomach? Is it a discomfort accompanied by aggression or anger–“hangry”? If you were hungry, would you shove another person aside to get to food? If food ordered at a restaurant is taking longer than expected, do you make a scene?
The experience of hunger, of course, is necessary for survival. In some parts of the world, hunger is created by ineffective government or war. Hunger is used as a weapon in military and foreign policy. Hunger in this setting is not just a physiological impulse, but accompanied by feelings of desperation and helplessness. It’s something that mothers endure, often choosing to give the little food they have to their children and depriving themselves. It’s a physiologic need that can cause people to beg, steal, or murder.
Most of us in the Western world, of course, have not suffered the full intensity of this basic physiological signal and hunger is not as raw and desperate. It is nonetheless a powerful force. Even in a world of plentiful food, hunger can cause us to make unwise choices: eating at a fast food restaurant, choosing convenience and availability over health, hurling insults at waitstaff. It can also cause you to overeat, eating more than you require for sustenance.
I raise the issue of hunger because I believe that, in my own personal experience and in conversations with others, the physical experience of hunger seems to have been changed by the lifestyle we follow. Minus gliadin-derived appetite-stimulating opioid peptides, minus the rollercoaster of high/low blood sugars without the amylopectin A of grains, satiated by unrestricted intake of fats and oils, and higher levels of oxytocin that subdue appetite when L. reuteri is restored in the human gastrointestinal tract (a microbe harbored by virtually all primitive humans), I believe that the physical perception of hunger for us is entirely different. Personally, I find that hunger for me is not a gnawing feeling in the abdomen and is not accompanied by feelings of anger, aggression, or desperation. I find that I experience hunger as restlessness.
Minus modern and unnatural appetite triggers, it makes sense that hunger could be experienced as restlessness. After all, restlessness triggers activity that includes hunting and foraging for something to eat: grabbing a spear or ax to kill an animal, spear a fish, collect shellfish, dig in the dirt for roots and tubers, gather berries or edible plants. Restlessness generates action.
Restlessness is nothing like the hunger of the wheat/grain consumer. I cringe to remember the distinctly unpleasant experience of hunger during grain-consuming days, a discomfort that drives people to make unwise decisions. I hope you appreciate how this is yet another way in which living the Wheat Belly lifestyle free of all wheat and grains changes behavior, changes physiology, and even frees you from the tyranny of abnormal hunger signals.
Can you also appreciate why trying to lose weight by cutting calories is a recipe for misery, amplifying hunger signals until they drown out all other thoughts, making you obsess about food? Not only does cutting calories lead to gallbladder bile stasis and gallstones, but it is also an experience of desperate, gnawing, unrelenting hunger that breaks your will. If you, like me, experience hunger only as restlessness, you are freed from all the unpleasant feelings and impulses that accompany this basic need for sustenance.
Has this past year been good for your health? It is time to take back control over your weight and reclaim your health!!!
The Wheat Belly 10-Day Grain Detox supplies you with carefully designed meal plans and delicious recipes to fully eliminate wheat and related grains in the shortest time possible. Perfect for those who may have fallen off the wagon or for newcomers who need a jump-start for weight loss, this program guides you through the complete 10-Day Detox experience. In addition to this quick-start program, it will show you:
How to recognize and reduce wheat-withdrawal symptoms,
How to avoid common landmines that can sabotage success
How to use nutritional supplements to further advance weight loss and health benefits
How to effectively navigate the grocery store and choose safe products
How weight loss and magnificent health are achievable without cutting calories, without hunger
To join the Detox Challenge:
Step 1: Get the book. And read it (at least the first 5 chapters).
Detox Challenge participants should be informed and active in order to get the most out of the challenge and private Facebook group. READING THE WHEAT BELLY DETOX BOOK IS REQUIRED TO PARTICIPATE. PLEASE DO NOT PARTICIPATE IF YOU HAVE NOT READ THE BOOK or else the conversations will not make sense and you will not enjoy full benefit. It is a very bad idea to try and piece the program together just from our conversations. (Note that the Wheat Belly Detox program is NOT laid out in the original Wheat Belly book.)
Access the thousands of discussions that provide additional recipes, discussions about issues relevant to the Wheat Belly lifestyle, and access the newest ideas in the Wheat Belly Blog. By becoming a Wheat Belly Blog community member, you will have access to the huge number of resources available on the Wheat Belly Blog: nearly 2000 posts with recipes, tips, new concepts, avoiding pitfalls, etc. You are also supporting the cause and covering the costs of Wheat Belly staff and projects.
The cost is $15.99 for an annual subscription. Here is why we have converted to a subscription process. Please provide the name you registered with when requesting to join the private Facebook page:
Step 3: Join the Private Facebook Group. Be sure to check out the guides section for chapter discussions and the files section of the page has some really helpful tools.
Step 4: Prepare for the Detox Challenge
Head to the Private Facebook Group for tips, strategies, recipes, videos and discussions to help you prepare for your upcoming detox challenge. Our goal: to help you succeed in restoring your health and achieving your health goals.
Dr. Davis and site administrator, April Duval, will be posting and answering your questions. April is herself an example of a fabulous Wheat Belly Detox success, she knows the ins and outs of this lifestyle like the back of her hand.
Step 5: Join the Detox page conversations from March 10th to March 19th. Dr. Davis will personally kick off Day 1 of the Detox Challenge with a LIVE Facebook session. It will be held on the Detox Facebook page Wednesday, March 10th, 12 pm EDT/11 am CDT/10 am MDT/9 am PDT. Find it here: Wheat Belly 10-Day Grain Detox Facebook page
The Wheat Belly 10-Day Grain Detox Challenge helps readers navigate the core Wheat Belly lifestyle strategies. This is the quickest, most assured way to get started on regaining magnificent health and slenderness by adopting the Wheat Belly lifestyle.
Today, superfoods are gaining its importance far and wide due to its role in healthy eating. Everyday, a new superfood gets introduced in the market with an aim to bring a healthy lifestyle. Chia seed is one of them.
Health benefits of chia seeds were quite famous, centuries back. Today it is regaining its importance and here is why.
Chia seeds belong to the family Labiatae from the plant Salvia hispanica, related to mint. Their popularity among all the superfoods has increased lately and we cannot thank enough of that. Do not go with its tiny size, these seeds can do wonders in your healthy lifestyle.
So, why is chia seeds popular? In the ancient world, these tiny seeds were used as energy boosters.
Reason being that chia seed contains healthy omega-3 fatty acids, fiber, protein, carbohydrates, calcium and antioxidants.
Chia seeds are 100% natural and whole grain with extremely low calorie content. They are naturally gluten free and a boon to all the weight watchers. Chia seeds are black and white in color and nutty in flavor. They can be easily included in the diet by just mixing chia seeds in water.
While the health benefits of chia seeds in weight loss is a most frequent question that we hear, let’s discuss even more interesting facts about these tiny seeds today.
Nearly half the weight of chia seeds is fiber. In fact the entire carbohydrate content in chia seeds are fiber. This enables chia seeds to absorb water as much as their weight, forming a gel like structure around the seed. 
The fiber in chia seeds nourishes the friendly bacteria in your intestine. This keeps your gut flora full and healthy . Due to its maximum fiber content chia seeds are known as one of the best sources of fiber in the world.
Antioxidants are required by our bodies to fight against several oxidative damages created by free radicals. These antioxidants should be included in a diet through different food sources.
Chia seeds are a potential source of antioxidants. Hence they are believed to have effects on cardiac, anti-aging effects and hepatic protective effects. These properties have led to utilization of these natural seeds for better health. 
3. Chia seeds are low in calorie
Chia seeds are a whole grain food that are naturally gluten free. An ounce of chia seeds contains only 101 calories which is surprisingly very low for a whole-grain. This makes it a best alternative for regular grains, especially for weight watchers.
4. Natural source of Omega-3 fatty acid
Omega-3 fatty acids are unsaturated fats. They benefit in protecting your cardiovascular system. These fats are essential for your body but it cannot produce them on its own. Hence it becomes important to get it from food or supplements.
Chia seeds can be your topmost options for these fats. They are a great source of Alpha-Linolenic Acid, highly beneficial for heart health. These seeds can be easily added in your daily diet. 
5. Chia seeds is beneficial in weight loss
Many nutritionists today recommend addition of chia seeds as an obesity control measure. Due to its high fiber content, addition of these seeds in the diet can make you feel fuller for longer. This will prevent you from overeating.
As mentioned earlier, chia seeds are low in calories, this could be beneficial in your diets as a replacement for other whole grains. However, there is very little evidence on the effect of chia seeds on weight loss.
The high content of omega-3 fatty acids in chia seeds promotes the raise of HDL cholesterol. This prevents the risks of heart attack and stroke.
The richness of chia seeds in fiber and protein also helps in protecting from the risks of heart diseases.
7. Increases bone strength
The unusually high content of omega-3 fatty acids and fiber in chia seeds comes with numerous health benefits. Consistently consuming chia seeds for a long term has brought improvement of health in many individuals.
Some studies have shown that long term consumption of chia seeds has helped in managing body weight and composition. It has had its effect over the musculoskeletal system as well. 
8. Reduces blood sugar levels
Chia seeds are known to consist of potential factors that may be of great help for diabetes patients. These tiny seeds with richness of fiber, protein and omega-3 fatty acids, are involved in reducing the LDL cholesterol and also raise in HDL cholesterol.
Practically, it is not proven that chia seeds alone can be more effective in treating diabetic patients. But, with health benefits of such a limit, it is definitely effective in terms of preventing lifestyle disorders like diabetes.
Can Chia Seeds Help You Lose Weight?
As per the chia seeds performance over our body, they bulge up into a jelly-like in your stomach after consuming them. This makes you feel fuller and you eat less. Ultimately helps lose weight.
But consuming chia seeds at a maximum amount is not really a right approach. Because chia seeds weight loss benefits are not evident. It sure is nutritious and serves you well in terms of health improvements. And maybe a little effect over your weight.
Chia seeds weight loss benefits are yet to be proven with facts and experiments. It is necessary to remember that weight loss is a result of both exercise and healthy diet. Chia seeds are a part of it and not the only factor.
Addition of chia seeds in daily diet has shown considerable improvement in health. But it is to be consumed in control, especially for the ones who could have food allergies or high blood pressure. We recommend you to check with your doctor or nutritionists before adding chia seeds in your diet.
Difference Between Chia Seeds And Sabja Seeds
Chia seeds and sabja seeds look alike and it is common to be confused as the same. Both these seeds have several health benefits and also contain medicinal properties. But what is the difference between them? You might wonder. So here it is.
Chia seeds are oval in shape with a color mix of black and white. Sabja seeds are like tiny grass rice. When you put sabja seeds in water, they swell up in seconds. But chia seeds have to be soaked in water for sometime to bulge up.
When it comes to flavor, Sabja seeds have this mild flavor of basil leaves. This can be sensed even in the drinks or desserts where these seeds are utilized.
Chia seeds on the other hand is tasteless and has no flavor in it. They can be included in any kind of dishes and you will see no difference.
Nutritional facts of both these seeds are extremely beneficial. But as per several researches, chia seeds tops as better than sabja.
Chia seeds contain high amounts of antioxidants, proteins, several vitamins and minerals. Sabja seeds are majorly known for its iron content.
Nothing big or time consuming. Add 1 tsp of chia seeds in hot water and leave it for 5-10 minutes. Have this drink in the morning or night before you sleep. Serves you right!
You can also add herbal spices like turmeric or cinnamon powder into this water.
2. Add it in your morning smoothie
Again, chia seeds goes with all, especially because of its flavorless property. Sprinkle 1-2 tsp of chia seeds over your breakfast smoothie and you are good to go. This fills you up for a longer period of time.
3. Add it to your fruit juice
You can also add these chia seeds into your fruit juice.
4. Chia seed pudding
Milk – 1 or 2 cups
Chia seeds – 3-4tsp
Sweetener (Sugar or Jaggery or honey)
Take 1-2 cups of milk in a jar or a large cup. Add 3-4 tsp of chia seeds (Take as per your choice for the consistency you like).
Mix it well until there are no clumps in between. Add honey or any sweetener of your choice. Mix it well.
Close the jar and keep it in the fridge for 2 hours. You can have this as a dessert.
Certainly enjoy these chia seeds for their health benefits and its content of fiber, protein, calcium, antioxidants, and omega-3’s in your diet. Expecting a big weight loss may disappoint you. Because it may not perform its magic in all of them.
Unfortunately or maybe fortunately, weight loss requires a lot more effort and perseverance from each one of us. A proper diet, a regular workout and a dietician/nutritionist to guide you, a best way to lose weight.
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1. Is it OK to eat chia seeds every day?
A. Yes! Definitely! Chia seeds are highly nutritious. They comprise several health benefits, especially in maintaining a healthy lifestyle.
But too much of anything is poisonous. Hence it is important to have limits in its consumption. Otherwise, chia seeds side effects might haunt you.
To start with, add 1-2 tsp of chia seeds in your daily diet. Once your body gets acquainted with it, increase your intake.
2. How much chia seeds should I eat to lose weight?
A. If you are consuming it for the first time, then start with 1- 2 tsp in your daily diet. Once your body gets acquainted with it, increase your intake.
3. How long should you soak chia seeds?
A. Chia seeds can be consumed by just adding it in your drinking water. Soak it in a cup of water (Hot or Cold) for 10-20 minutes. The seeds bulge up, forming a gel structure around it. These soaked seeds can be kept in the fridge for nearly a week.
4. Can chia seeds reduce belly fat?
A. Consistent consumption of chia seeds for a long term has shown significant improvement in maintaining body weight. These seeds are rich in protein and fiber content. Hence they help in reducing appetite and you eat less. Ultimately you tend to lose your belly fat.
Shanti lost 60 pounds. Depressed and tired of the yo-yo cycle of the weight loss roller coaster, she decided to use the pandemic as an opportunity to focus on herself and her health. By changing her mindset, working out, and cutting out unhealthy food, she has transformed.
Growing up, I was never overweight. I was somewhat physically active, ate balanced meals, and had a cool little shape (slim thick). Eventually, I started to gain a lot of weight in 2015/2016 due to an unhealthy lifestyle (plus other factors). I’ve been battling to lose it ever since, but I wouldn’t completely change my lifestyle.
I would lose a little and gain it right back. Then I’d lose a bit more and gain back even more. I was on this constant yo-yo cycle and felt depressed about my weight. However, I hit rock bottom when I took this picture on May 24, 2020. I weighed myself and realized I was 2 pounds away from being the weight I told myself I would never be again. At that moment, I knew I had to make a lifestyle change and stay dedicated. I recognized that there was no time like the present. I decided that I should seize the moment and use the pandemic to my advantage because this is truly a once-in-a-lifetime experience. I knew I wouldn’t ever get a chance to focus on myself at this level ever again (social life on pause…globally ).
Therefore, I started my weight loss journey on June 9, 2020, and OMG! I’ve battled so many things along the way, everything from my own personal issues to my loved ones’ (family) serious health concerns. Right now, we are still battling, but I have not given up on myself or anyone around me. I’ve stayed consistent, and I continue to pray for strength.
So far, I’ve lost 50 pounds (no stretch marks or loose skin), and my weight-related health issues have subsided/vanished. I’m the healthiest I’ve ever been, and I feel it. I am currently 7 pounds away from the goal I set in May, and I’m going at it full force, all gas, no brakes.
How did you change your eating habits? I changed my eating habits by cutting out fried food, fast food, and the majority of processed foods. I mainly eat healthy (low carbohydrate): vegetables and proteins (chicken, fish, lean steak/beef, nuts, and seeds). I drink water, tea, smoothies, and sometimes carbonated water. I do not drink soda or juice.
I do not use a specific plan or program. I do what works for me. For instance, I do not count calories or weigh food. I just eat healthy.
What did your workout routine consist of? How often did you work out? My workout routine consists mainly of strength training and cardio, but some HIT (High-Intensity Training) as well. I work out at least five times a week for 45 minutes to 90 minutes.
What was your starting weight? What is your current weight? Highest weight: 238 pounds – Clothing Size: XL-14/16. Current weight: 178 pounds – Clothing Size: M/L-9/10. I lost a total of 60 pounds, and I plan to lose another 10 pounds and then focus on maintaining.
What is your height? 5’4″ and a little more, not quite 5’5″
How long did your transformation take? Nine months
Is weight loss surgery part of your journey? No. All-natural.
What is the biggest lesson you’ve learned so far? I learned myself in a way I never knew before. I had a spiritual experience. I learned that there wasn’t anything I couldn’t do once I gained complete control over my mind. I learned that anything worth having is worth working hard to get. I learned patience.
What advice would you like to share with women who want to lose weight? My advice to women that want to lose weight is to prepare your mind before embarking on this journey. Do some soul searching. Learn yourself. Love yourself and focus on becoming the best version of yourself. Envision it.
Most importantly, understand that weight loss is truly a journey. There will be a lot of high and low points, but persevere because a change will come, and you’ll be glad that you never gave up. Stay strong, keep the faith/have hope, stay focused, and grind (put in work).
Anybody out there trying to lose weight or trying to accomplish any goal, I want you to know that you can with hard work and dedication. Get your mind and spirit right first, and everything else will follow.