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7 Differences between Chia Seeds & Sabja Seeds

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 CHIA Seeds on the left side and SABJA seeds on the right side

Chia seeds are tiny power-packed seeds that have been documented to be around since 3500 bc in the diets of Aztecs and Mayans. They had identified that these super seeds had the ability to increase stamina and energy over long periods of time.

What is the difference between chia seed and sabja seeds (basil seeds)?

Chia seed is a native of Mexico and it does not have an Indian name. However, it has time and again been confused with basil seeds which are also known as Sabja in Hindi. Be it in appearance, origin or health benefits; Chia seeds are different from Sabja in numerous ways. Both chia seeds and sabja seeds originate from the mint family and hence the resemblance.

So how do you differentiate one from the other? Below are a few simple ways that can help you do so:

  1. Native

Chia seeds are native to central and southern Mexico while Sabja seeds are native to India and the Mediterranean region.

      2. Colour

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As can be seen in the above image, the left side is CHIA SEEDS. They are usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them. On the right side is SABJA SEEDS, uniformly jet Black in colour.

         3. Appearance

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Chia seeds are oval in shape and Sabja seeds are elliptical, like tiny grains of rice.

4. On Soaking in Water

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                                        Sabja Seeds in the water on the left, Chia seeds in water on the right

Chia seeds take time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. Sabja seeds swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed.

         5. Taste of Soaked Seeds

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                                         Sabja seeds in water on the top glass, Chia seeds in water on the bottom glass

Chia seeds do not have any taste of its own and can easily be incorporated in any kind of dish. Sabja seeds have a mild flavour of basil and impart the same to drinks and desserts.

                6.Usage

Chia seeds can be consumed raw or soaked. Sabja seeds can be consumed only after soaking.

               7. Health Benefits

Both, Chia and Sabja seeds have their own set of health benefits. They have been known to aid in weight loss due to their ability to make you feel fuller faster. Here are the most beneficial properties of the seeds.

Chia seeds

  1. Good source of proteins and Omega 3s
  2. The naturally low-carb and high-fibre food helps in digestion
  3. Highly recommended for weight-loss
  4. Promotes energy and endurance
  5. Helps in stabilizing blood sugar levels

Sabja Seeds

  • One of the best body coolant
  • Has a soothing effect on the stomach and hence useful to combat acidity
  • Good source of vitamins and Iron
  • Helps to promote healthy skin and hair
  • Acts as a detoxifying agent and helps to cleanse the blood

 

FACTOR CHIA SEEDS SABJA SEEDS
Native to Central and southern Mexico Native to India and the Mediterranean region
Colour Usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them Uniformly jet Black or pitch black in colour
Appearance Oval in shape Elliptical, like tiny grains of rice
On soaking in water Chia takes time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. Sabja swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed
Taste of soaked seeds Does not have any taste of its own and can easily be incorporated in any kind of dish.  Has a mild flavour of basil and imparts the same to drinks and desserts
Usage/Health Benefits Can be consumed raw or soaked.

Good source of proteins and Omega 3s

 Can be consumed only after soaking.

Has a soothing effect on the stomach and hence useful to combat acidity.

 

*Chia Seeds from Naturally Yours is now available on GOQii Store. 

 

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Household Chores, your way to health

I visited a village sometime back and was amazed at the physical strength of the women there. While I do not deny that the rural areas have their own set of health issues, but, it cannot be denied that women, due to the physical labour that they are involved in, are much stronger than many urban women.

The act of using a hand mill to grind wheat builds your hand muscles. Many women are farm labourers too and spend their early morning in the field which ensures that they are not Vitamin D deficient. Farm work itself provides exercise to upper and lower body, limbs. And guys, this is hard labour work.

Household chores are considered to be boring and financially worthless but we cannot deny that they are helpful in keeping many of us fit. You will not find many women with a bulging stomach in villages! This does not mean we all become farmers, but kick the laziness now to be healthy!

Dust with a lemon cleaner: Be happier

A citrusy scent is a potent mood booster, according to a 2014 Japanese study. Research shows that spending as little as ten minutes inhaling a citrus fruit can decrease the overall mood disturbance, a measure of tension, anxiety, depression, confusion, fatigue and anger. So carry a citrus flavored soap when you do your dishes. According to Ayurveda, you will be in touch with the water element of existence which is an instant mood elevator.  This is also a great time to practice breathing exercises.

Clean up your garden!

People in the gardens are in touch with the energy of the earth and sun. According to Ayurveda, the energy from these two play a critical role in balancing one’s health. Apart from that, you breathe fresh & the vitamin D is critical for your health.  In recent Swedish study it was found out that people with sedentary life style, spending most of their time indoors are likely to suffer from more cardiovascular diseases. Australian researchers discovered that a chemical released by freshly cut grass makes people feel more relaxed and more joyful.

Grow flowers and vegetables: Lower depression risk

Gardening is known to have reduced depression according to a study done in Norway. People diagnosed with depression spent six hours a week gardening; after a few months, they experienced a notable improvement in their depression symptoms, and their good moods continued for months after the study ended.  Well, you might not be able to have gardens in cities, but get on with your small flower pots, indoor plants, or best, have a volunteer group, adopt a village and help the farmers! 

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Image Credit: http://christsoldiergirlfitness.com/wp-content/uploads/2014/08/chores.jpg

Chopping Vegetables

This extremely boring task is usually diverted to the maids in our houses in India. However, if you have the time, do it yourself with complete mindfulness. Ensure that every slice is of the same size and watch your breath. It is bound to increase your awareness and concentration.

A better sex life

According to a 2015 study from the University of Alberta. “If a partner isn’t pulling their weight in housework, either one will have to pick up the slack, or the chores will remain undone. This will develop tension and bitterness in the relationship, which will transfer into the bedroom,” according to Medical Daily. So all you orthodox men out there, share the chores for some awesome time in bed!

Every household chore is equivalent to an exercise in a gym or in a park.  Did you know 30 minutes of ironing equals 11 minutes of step aerobics.Think of ironing as weight training for the upper body? Make sure that you stand up straight and work your arm muscles hard as you press down. And remember to change hands regularly, so that you don’t end up with one arm more muscular than the other.

For a complete work out, play with your children in your garden, run after them and trust me you won’t go fat! Be happy! Be healthy!

Track these yourself with your GOQii band!

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6 Fitness goals to get you into awesome shape

“Fitness is not about being better than someone else…It’s about being better than you used to be”

The term ‘Fitness’ is very common among people now. Whenever we talk about fitness the only thing which comes to the mind is weight management. But, let me tell you that fitness is not only about weight loss or gain but increased inner strength which gives you extra energy to the body as well as to your soul.

So sharing some fitness goals with all you out there. These goals should help you to remain fit and confident if you spare some time out of your busy schedule.

Here it goes-

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1) Running:

Run 10km: A classic goal for those who want to get into running. Start small initially if you are not into running and then slowly get to the large goal of accomplishing 10Km. Benefits of running are not only physiologic but also psychological. Physiological benefits include cardiovascular fitness, weight loss, and improved upper and lower body strength. The often overlooked mental and emotional benefits include not only the sense of accomplishment after finishing the run but, also the self-confidence gained from reaching such a goal.

2) Yoga:

Yoga requires minimal equipment, provides stretching without stressing the joints, and can improve stress levels and posture. Individuals new to yoga should begin slowly, ideally with an experienced instructor so poses and postures can be corrected and not lead to injuries.

Three good yoga poses to master include:

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(i) Mountain Pose (Tadasana): Improve your body awareness, balance, and posture. Stand with big toes touching. Lift up your toes and let them fan out, then drop back down, creating a solid base. Bring your weight evenly to all parts of your feet. Tighten your quadriceps, allowing your kneecaps to rise. Rotate both thighs inward, tucking in your tailbone. Tighten your belly; widen your collar bones, making sure shoulders are parallel to the pelvis. Keep your neck long, and your shoulder blades down and back.

 

image source: Yoga Basic

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(ii) Warrior Pose: This pose lengthens the front of our bodies. Much of our day is spent sitting; and by stretching the front thigh muscle. It can improve our posture and can help with low back pain.

 

 

 

 

(iii) Bridge Pose: This pose address two areas where women want to improve: the buttocks and inner thigh.

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3) Plyometric moves: Plyometric moves are jumping exercises so adding a hop, skip, and a jump to your workouts boosts fat-burning and uses muscles which you don’t use normally in your daily routine. Do them prior to your workout and after a thorough warm-up. Repeat each for 10 seconds, or five jumps.

TwoPlyometric moves to master include:

(i) Squat Hops: Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat position. Then without counter-movement and without the use of your arms, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees.

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(ii) Slam Hops: Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction.

 

 

image source: SportPlan

4. Swimming:

Swimming can have a positive impact on body fat, insulin levels, and overall health. If you are swimming for 30 minutes at a moderate intensity three times a week then you will lose more weight, experience improved body-fat distribution, and insulin in the short term.

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  1. Do 25 Push-Ups:

Mastering the ability to perform 25 Push-ups is a very reasonable, realistic, and attainable goal for most women. Benefits include upper-body strength in the chest (pectorals), shoulder girdle (scapular stabilizers), and arms (triceps). Push-Ups require no equipment and can be varied in many ways to train different muscle groups(i.e. a closer grip targets triceps). Aesthetically, Push-Ups develop the pectorals muscles of the chest, which help to prevent breast sagging as the women age.

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  1. Add Sprinting to your routine:

Sprinting is one of the best ways to tone the glutes, and when practised as intervals, sprinting can also speed up calorie burning. Adding sprint training to your running routine has a number of benefits. The initial benefit comes simply from the variation in the workout, which prevents boredom. This type of training should be added gradually to avoid overuse injuries.

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Try this: 30 to 60 seconds of sprinting alternating with 60 seconds of light jogging; repeat for 10 or more minutes. Adjust the intensity of the active phase and length of the rest phase according to your fitness level.

So, think of your workouts as important meetings you have scheduled with yourself and be proud of each step you take towards reaching that goal and the result is for sure “FITNESS” and an ‘Awesome Looking You’

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Best fat loss exercise for Indian women

In India, most women have only one fitness goal – WEIGHT LOSS.

From my experience as a fitness coach, most young girls/women have similar goals – flat stomach or that thigh gap or those toned arms.

One of the biggest mistake women make in their fitness pursuit is that they are chasing “weight loss” when they really should be chasing “fat loss”.

Young girls and women have a very clear picture of their fitness targets. But, too many women are misinformed about the CORRECT way of achieving those targets.

KEY: CARDIO will not get you to your goals fast.

Losing WEIGHT by purely starving yourself and doing exhaustive cardio workouts, but neither is good for your overall well being, nor is it the most effective means of burning fat.

Let’s break it down. When you do any form of CARDIO exercise. Running, jogging, even some hipster cardio exercise like some form of dance or martial arts, you’re burning calories. You’re burning off the fat that is stored in your body and using it for energy.

So it is burning fat but, keep in mind that the fat burns only WHILE you’re doing that particular exercise. Once you go home, your body enters a period of rest and things are normal.

Now let’s consider what happens to your body during and after WEIGHT TRAINING.  So weight training is like any other EXERCISE. In order to go through with it you need to exert your body. You need to spend calories.

While you’ve undergone resistance training, while you’ve done squats or push ups or a bicep curl, your muscles are made to fight against that resistance. In doing so, your muscles undergo a number of minute tears.

After your exercise, when you go home, and you’re resting, these tears in your muscles are repaired by your body. In order to repair them, your body spends calories, and continues to burn fat even when you’re on your couch, watching TV and even when you’re asleep.

SIMPLE CARDIO – Burn calories only while you exercise.

RESISTANCE TRAINING – You’re burning calories while you exercise AND you’re burning calories even after the exercise, while you’re chilling at home.

The added advantage of resistance training is the lean muscle you put on in the long term. The more muscle you put on, as a woman, the more fat you’ll burn.

The other big issue I’ve seen in India, is that many women are afraid to take up weight training because they think they’ll end up looking like a “bulked up bodybuilder”. They don’t wanna get “Bulky”. You need to know that these overly bulky women have taken a LOT of steroid injections to make their bodies turn into THAT.

Many of them have used testosterone, the male hormone. The testosterone is what makes those women bulky and it’s also what makes mens’ muscles bigger.

Rest assured you won’t become like that UNLESS you take testosterone injections. As a woman, your natural biological make up will make you look beautiful always, it will make you look “girly”, unless YOU mess around with it.

Priyanka chopra, Bipasha Basu, Alia Bhatt. All these women lift weights and have been lifting weights for a long time. They aren’t bulky by any means.

If you still aren’t convinced about this, I urge you to at least try it out for a couple of months. Go to a good gym, get a good trainer, see the results for yourself. As a woman, especially if you’re someone who has never tried resistance training, you owe it to your body to give it a shot. You have only one body, its time to maximize its potential.

THIS IS THE FASTEST WAY TO BURN FAT.

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