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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, breads, pancake, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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5 Foods You Should Avoid Eating During Monsoons

5 Foods You Shouldn't Eat During Monsoons

There are many foods out there that seem like an ideal fit for monsoons! Samosas, Pakodas, a hot cup of tea or roasted corn on the cob can all seem a little too tempting when it rains. While there are many foods you should eat during the rainy season, there are some you should definitely avoid at all costs.

Top 5 Foods You Should Avoid Eating During Monsoons

  1. Fried Foods: Munching on hot fried foods while binge watching you favorite show to the sound of rain outside might seem like a good idea but is it? Be it Pakodas, Puris, Fryums or Fritters, deep fried foods need to be avoided at all costs in this weather. The reason being that these foods take longer for digestions, to break down and thereby, they make a person extremely sluggish – something you don’t want this season. Try this recipe instead!
  2. Green Leafy Vegetables: If you’re wondering why something considered healthy like green leafy vegetables are on this list, you’re in for a surprise! Although rich in dietary fiber, magnesium, zinc and iron, etc., green leafy vegetables are a breeding ground for bacteria that thrive in humid weather. These bacteria can cause various illnesses and diseases. If you must eat leafy vegetables, cleaning, seeping it in salt water, washing it and cooking it will ensure that it is good for eating.
  3. Seafood: This is more from the ecological perspective than causing illnesses. The rainy season marks the beginning of the breeding season for fishes. Hence, it is better to avoid them during this time of the year to ensure that their population remains stable.
  4. Street Food: Apart from causing discomfort to the stomach on any given day, street food such as the famed pani puri, dahi puri, sev and bhel puri need to be strictly avoided. This is because the water that is used may be contaminated with bacteria/bacterial spores that thrive during this season causing more stomach infections than usual! If you must eat chaat, try this healthy recipe for sev puri!
  5. Milk: Raw/ unpasteurized milk can be a home for E.Coli, a bacterium that causes many food borne illnesses. It is better to have it boiled to prevent any bacterial growth.

To ensure you’re at the best of your health, these are the top 5 foods you should avoid eating during monsoons! Was this article helpful? Let us know your thoughts in the comments below!

Find more monsoon health tips here or speak to an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Healthy Eating: Corn Tikkis

Healthy Recipe

We can all agree that there is something almost nostalgic about breathing in the fresh aroma of corn during the monsoons! Whether boiled or roasted on the cob, relishing the sweet taste of corn is quite the treat during this season. Let’s relish this monsoon treat by putting a healthy twist on corn and prepare some tasty and nutritious Corn Tikkis that you can enjoy.

What You Will Need: 

  • Boiled and Grinded Corn Kernels – 1 Cup
  • Finely Chopped Capsicum, Onion, Carrot, Coriander – 2 tbsp each
  • Boiled Corn Kernels – 2 tbsp
  • Boiled Potatoes – ½ cup
  • Ginger Paste – 1 tbsp
  • Green Chilli Paste – 1 tbsp
  • Red Chilli Powder, Coriander + Cumin Seeds Powder – 1 tsp each
  • Garam Masala – ½ tsp
  • Salt and Chaat Masala – As per taste
  • Wheat Rusk Powder – 2 tbsp
  • Oil For Roasting

Method:

  1. Take a pan, heat 1 tsp of oil and add the ginger paste to it. Saute lightly and add grinded boiled corn and saute for 4-5 min on medium flame until the moisture flies away.
  2. In a big bowl, add mashed potatoes, all chopped vegetables, corn and grinded corn too along with all spices with salt and chat masala.
  3. Using your palms, mould the mixture into flat tikkis (cutlets).
  4. Spread wheat rusk powder on a plate and roll the tikkis in it.
  5. Heat a non-stick pan and brush some oil over it.
  6. Place the tikkis on the pan and roast for 4-5 min on medium flame until golden brown and then flip them over and cook for 4-5 mins on the other side as well
  7. Serve hot along with green chutney or chilly sauce.

Highlights of the Corn Tikkis:

  • Not a very quick recipe but will satisfy your taste buds just as similar to having a crispy pakoda.
  • The recipe will give us so many colourful vegetables which are all good for our system.
  • Corn is extremely good for your eyes with the phytochemicals & vitamins it provides
  • The insoluble fiber in this recipe aids digestion and promotes gut health.

Did you enjoy this Corn Tikkis recipe? Is there a specific recipe you want to see next? Leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or get these recipes directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat Healthy and #BeTheForce

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Healthy Eating: Skinny Sev Puri

healthy eating

Every now and then, we often pass a bhelpuri vendor and find ourselves tempted beyond measure. While the weather seems great and eating bhel or sev puri might seem harmless, it can give you enough calories which you will have to burn by being physically active for more than an hour.

More so, consuming any eatables from outdoor vendors during the rainy season might not be a good idea as this is the perfect season for the E Coli bacteria to breed. But yes, this doesn’t mean you can’t enjoy your favourite “Chaat” at home! I’ve prepared the perfect Skinny Sev Puri recipe that will leave you wanting for more!

It is called skinny because it won’t make you fat or sick!

What You Will Need

  • Cucumber – 1 Medium sized (thick slices)
  • Tomato – 1 Medium sized (finely chopped)
  • Onion – 1 Medium sized (finely chopped)
  • Freshly chopped coriander
  • Partially Boiled Sprouted Mung – ½ Cup
  • Curd – ½ Cup
  • Honey – 1 tsp
  • Green Chillies – 1 or 2 (finely chopped)
  • Crushed Khakhra – 2 tbsp
  • Salt, chat masala, red chilli powder – As per taste

How To Prepare Skinny Sev Puri

  1. Take a bowl and add the sprouted mung, curd, honey, tomato, onion, coriander, green chilies, salt, chat masala and mix well
  2. Take a plate and place the thick cucumber slices on it
  3. Using a spoon, place the mixed stuffing on the cucumber slices.
  4. Top it up with crushed Khakhara for crunch along with some chilli powder

So here is your very simple and healthy chaat recipe!

Please Note: As cucumber forms the base and if you are allergic to it, you can use tomato slices, zucchini, partially boiled beetroot slices or radish slices.

Highlights

  • It is a very low-calorie snack and helps you stay away from the trans-fat found in fried puris
  • It is rich in fiber and balanced protein
  • Can be prepared quickly and is perfect for people who love fancy mid meals

Do you like this skinny sev puri recipe? Which healthy recipe would you like to see next? Drop us your suggestions in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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