Tag: flaxseeds

Add Omega 3’s to your Diet

Add Omega 3’s to your Diet

Omega 3

Feeling depressed lately or having achy joints or feeling tired all the time? This clearly shows that you need to add more omega 3’s in your diet. Most of our diets are low in omega 3 fatty acids.

Omega 3 fatty acids are a type of PUFA which are very essential for our body. If your diet is poor in omega 3 fatty acids, you can be prone to depression, heart disease, diabetes, inflamed joints, brittle nails, dry hair and poor concentration.

Now lets have a look at the sources of omega 3 fatty acids to be included in our diets.

  • Flaxseeds- rich in Alpha linolenic acids. Add a tablespoon of the powder to your porridge or in a smoothie or a teaspoon of flaxseed oil to your salad as a dressing.
  • Fish- try to eat fish such as sardines and salmon atleast 3-4 times a week.
  • Walnuts- add them to your porridge or in your favorite baked dish.
  • Tofu and soybeans- If you are a vegetarian, then add tofu in your diet
  • Canola oil- More stable than olive oil for cooking.
  • Seeds- Pumpkin seeds, hempseeds, mustard seeds
  • Enriched eggs with omega 3 fatty acids. Although not available in India, but are as good as fish.
  • Fish oil supplements for the super duper busy people who want to supplement their diet in omega 3 fatty acids.

So if you cannot concentrate at work or feel tired always, snack on walnuts and other seeds to pep up.

Tips to a healthy heart

Tips to a healthy heart

healthy_heartHeart disease is the most common killer disease in the world.  Let us look at a few tips to cut down the risk of heart disease.

  1. Drink green tea- Green tea contains antioxidants that can reduce cholesterol and decrease blood pressure.
  2. Fiber up your diet- The more fiber you include, lesser is the risk of heart disease. So add oats, bran etc in your diet.
  3. Eat fish- Fish contain omega 3 fatty acids which help the heart to function better.
  4. 100% fruit juice- Juices such as orange juice and grape juice are said to contain antioxidants which help to decrease homo cysteine levels which are the main cause for heart disease.
  5. Add Flaxseed- to your porridge or smoothie to prevent clogging of arteries.
  6. Add garlic- adding garlic to cooking helps to cut down artery blocks.
  7. Eat dark chocolate- rich in antioxidants making the arteries more elastic.
  8. Go bananas- Bananas contain potassium which helps to cut down blood pressure and reduce the risk of heart disease.

Trying out these tips will take you closer to leading a healthy life free of heart disease

How can you use flaxseed…

How can you use flaxseed…

flax_seedsWe had seen various facts about Flax seeds, so now lets look at the uses. A lot of questions are asked on where one can add them.

Flaxseed powder can be added to warm milk. A teaspoon daily in warm milk is great before going to bed.

It can be added to whole wheat flour while baking bread, muffins etc. This increases the fiber content of the baked food.

It can be added to oats porridge which is eaten for breakfast.

The oil should not be used for cooking as it cannot stand high temperatures for cooking. It can be added to salads for the dressing.

Now you try these various tips to use flaxseed in your daily diet.

Add fat to your breakfast

Add fat to your breakfast

Just as we know breakfast is a very important meal for the day, it is very important to balance it too. Predominantly carbohydrates are always present in the form of bread and cornflakes. Proteins come in the form of eggs and milk. But what about fat? Fat usually is very less in breakfast rather than other meals.

I say including some fat in this meal is very important. As our body needs to function well and also helps you to fill up. Keeps you active and energetic for your morning shuttle to office or at home once you start vacuuming and cleaning.

The best choices are the ones which give you the healthy fats such as the mono unsaturated fats.

Adding nuts is very helpful. Especially for kids, very active people and pregnant women.

A dash of olive oil to the veggies in the sandwich can help and so also flaxseeds which are very rich in omega-3 fats.

Avocado is the best choice which has twin benefits as it is a fruit as well as gives you the good fats. It is a very good start for a day as it has fiber which can stabilize your blood sugars as well provide Vitamin B and E.

It can be added in a sandwich or a salad along with other veggies or it can be mashed and be applied on bread slices.

A thin layer of low fat butter which is fortified with Vitamin A and E is also equally good.

Stay away from fats such as ghee, full fat butter, deep fried food which are all very harmful for health.

High energy but yet calorie controlled snacks can help you to be charged through out the day.