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6 easy ways to include flax seeds to your diet

Viara-Store Food March 9, 2024

Flax seeds are a great source of fiber, omega-3 fatty acids, and lignans. Including them in your diet is a simple and easy way to promote heart health, digestion, and overall wellness. Here are some ways you can incorporate flax seeds into your diet:

1. Add them to your morning smoothie: Flax seeds are a great addition to your morning smoothie. Simply add a tablespoon of ground flax seeds to your favorite smoothie recipe and blend it up. You won’t even notice the difference in taste, but you will benefit from the added fiber and omega-3s.

2. Sprinkle them on your breakfast cereal: Another easy way to include flax seeds in your diet is to sprinkle them on your breakfast cereal. They add a nice crunch and nutty flavor to your morning meal and will help you stay fuller longer.

3. Use them as a vegan egg substitute: If you’re looking for a vegan egg substitute, flax seeds are a great option. To make a flax egg, simply mix one tablespoon of ground flax seeds with three tablespoons of water and let it sit for a few minutes until it becomes thick and gelatinous. This mixture can be used as a replacement for one egg in baking recipes.

4. Make flaxseed crackers: Flaxseed crackers are a healthy and delicious snack that are easy to make at home. Combine ground flax seeds with water, salt, and any other seasonings you like, and then bake them in the oven until crispy. They are a great alternative to traditional crackers and are packed with nutrients.

5. Add them to your salad: Sprinkling some ground flax seeds on top of your salad is an easy way to add some extra nutrients to your meal. They add a nice crunch and are a great source of fiber, which can help keep you feeling full and satisfied.

6. Use them in your baking: Flax seeds can be used in a variety of baked goods, from bread to muffins to cookies. Simply substitute some of the flour in your recipe with ground flax seeds to boost the nutritional value of your baked goods.

In conclusion, flax seeds are a simple and versatile way to add some extra nutrients to your diet. With so many easy ways to incorporate them into your meals and snacks, there’s no reason not to give them a try.

Types of salt in India

Viara-Store Food March 3, 2024

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Salt is an essential ingredient in Indian cuisine, and it is used in almost every dish. While most people are familiar with the regular table salt, there are many other types of salt available in India. Here are some of the most popular types of salt in India:

1. Table Salt

Table salt is the most commonly used salt in Indian kitchens. It is refined salt, which means it has been processed to remove impurities and minerals. Table salt is usually fortified with iodine to prevent iodine deficiency disorders.

2. Rock Salt

Rock salt, also known as sendha namak, is a natural salt that is unrefined and minimally processed. It is harvested from mines in the Himalayas and is considered to be a healthier alternative to table salt. Rock salt is usually used during fasting, and it is also used in some dishes to enhance their flavor.

3. Black Salt

Black salt, also known as kala namak, is a pungent-smelling salt that is used in Indian cuisine for its unique flavor. It is made by heating and then cooling Himalayan rock salt with herbs and spices such as harad, baheda, and amla. Black salt is commonly used in chaats, chutneys, and raitas.

4. Sea Salt

Sea salt is a natural salt that is obtained by evaporating seawater. It contains minerals such as magnesium, calcium, and potassium, which are beneficial for the body. Sea salt is usually used in gourmet cooking and is more expensive than regular table salt.

5. Pink Salt

Pink salt, also known as Himalayan salt, is a natural salt that is mined from the foothills of the Himalayas. It is known for its pink color, which comes from the minerals it contains. Pink salt is considered to be a healthier alternative to regular table salt, and it is often used in cooking and as a finishing salt for dishes.

6. Bamboo Salt

Bamboo salt is a traditional Korean salt that is made by packing sea salt into bamboo stalks and then sealing them with clay. The bamboo stalks are then heated over a fire for several hours, which causes the salt to absorb minerals from the bamboo. Bamboo salt is believed to have medicinal properties, and it is used in some traditional Indian dishes.

In conclusion, while regular table salt is the most commonly used salt in Indian cuisine, there are many other types of salt available that can add unique flavors and textures to dishes. From natural rock salt to pungent black salt and Himalayan pink salt, there is a wide range of salts to choose from. It is important to use salt in moderation and make informed choices about the type of salt used to ensure that we are consuming a healthy and balanced diet.

You Are What You Eat!

Viara-Store Food February 29, 2024

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The old adage “you are what you eat” holds more truth than many people realize. The food we eat has a significant impact on our physical and mental health, as well as our overall wellbeing. Here are some ways in which the food we eat can affect our bodies:

1. Energy levels

The food we eat provides the energy our bodies need to function. Eating a diet high in sugar and refined carbohydrates can cause blood sugar levels to spike and then crash, leaving us feeling lethargic and tired. On the other hand, a diet rich in complex carbohydrates, protein, and healthy fats provides sustained energy and helps to keep us feeling alert and focused.

2. Digestive health

The food we eat plays a critical role in our digestive health. A diet high in fiber, such as fruits, vegetables, and whole grains, helps to keep our digestive system functioning properly and prevents constipation. Conversely, a diet high in processed foods and low in fiber can lead to digestive problems such as bloating, gas, and constipation.

3. Mental health

There is a growing body of research that suggests that the food we eat can affect our mental health. A diet high in sugar and processed foods has been linked to an increased risk of depression and anxiety. On the other hand, a diet rich in whole foods such as fruits, vegetables, and healthy fats has been shown to have a positive impact on mental health.

4. Weight management

The food we eat also affects our weight management. A diet high in processed foods and sugar can lead to weight gain and obesity. On the other hand, a diet high in whole foods and low in processed foods can help to maintain a healthy weight.

5. Disease prevention

The food we eat can also play a critical role in disease prevention. A diet high in fruits, vegetables, whole grains, and lean protein has been shown to lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

SUMMARY

In conclusion, what we eat has a significant impact on our physical and mental health. Eating a diet rich in whole foods such as fruits, vegetables, and healthy fats can help to maintain our energy levels, promote digestive health, support mental health, manage our weight, and prevent chronic diseases. On the other hand, a diet high in processed foods and sugar can have negative effects on our health. Therefore, it is important to make informed choices about the food we eat and strive to eat a balanced and varied diet that supports our overall health and wellbeing. Remember, you are what you eat!

5 Health Benefits Of Organic Honey For Immunity

Viara-Store Food December 20, 2023

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Organic honey is a natural sweetener that has been used for centuries for its medicinal properties. It is made by bees from the nectar of flowers and is rich in antioxidants, enzymes, and minerals. Here are five health benefits of organic honey for immunity:

Boosts Immune System: Organic honey is a good source of antioxidants, which help to boost the immune system by protecting the body against harmful free radicals. The antioxidants in honey also help to reduce inflammation, which can lead to a stronger immune response.
Antibacterial and Antifungal Properties: Organic honey has natural antibacterial and antifungal properties that can help to fight off harmful bacteria and fungi. This can be especially helpful in preventing infections and illnesses.
Rich in Nutrients: Organic honey is a good source of vitamins and minerals, such as vitamin C, calcium, and potassium. These nutrients help to support the immune system and overall health.
Promotes Wound Healing: Organic honey has been traditionally used as a natural remedy for wound healing. The antibacterial properties of honey can help to prevent infections, while the antioxidants and enzymes in honey can promote the healing process.
Relieves Allergies: Some studies suggest that consuming local honey can help to reduce symptoms of allergies by exposing the body to small amounts of pollen. This can help to build up immunity to allergens over time.

It is important to note that organic honey is not pasteurized or treated with chemicals and pesticides, ensuring that it retains all its natural properties and benefits. It’s also important to consume organic honey in moderation as it still contains natural sugar.

In conclusion, organic honey is a natural sweetener that has many health benefits, particularly for the immune system. Its antibacterial and antifungal properties, high nutrient content, wound-healing properties, and potential to relieve allergies make it a great addition to a healthy diet.

Why organic foods cost is higher

Viara-Store General December 5, 2023

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Organic foods tend to cost more than non-organic foods for a variety of reasons. One of the main reasons is that organic farming practices are generally more labor-intensive and require more time and resources than conventional farming methods.

Organic farmers do not use synthetic pesticides, herbicides, or fertilizers, which means they must rely on natural methods to control pests and weeds. This often requires more manual labor and can be more time-consuming. In addition, organic farmers often use crop rotation and other techniques to maintain soil health and fertility, which also requires more time and effort.

Another reason organic foods cost more is that organic farms are generally smaller and have fewer resources than conventional farms. This can lead to higher production costs, as organic farmers have to spread their expenses over a smaller yield. Additionally, organic farmers may need to invest more in expensive equipment and inputs like seeds, livestock, and feed.

Additionally, organic foods often need to be transported over greater distances to reach consumers, which can increase the cost of transportation. Organic foods also need to be handled separately from non-organic foods, which can add to the cost of storage, packaging, and distribution.

Certification is also a factor that increases the cost of organic food. Organic food products must be certified by a certifying body, which can be costly for the farmer. These certifying bodies have strict standards and guidelines that farmers must follow, and the certifying process requires regular inspections and audits to ensure compliance.

Another reason organic foods cost more is that organic food products are in higher demand, which leads to more competition for organic food products and higher prices.

Lastly, organic foods are often seasonal and may not be as readily available as non-organic foods, which can also contribute to the cost. Organic farmers must also deal with crop failures due to unexpected weather, which can lead to a shortage of certain products and higher prices.

In conclusion, organic foods tend to cost more than non-organic foods due to a variety of reasons. Organic farming practices are generally more labor-intensive and require more time and resources than conventional farming methods. Additionally, organic farms are generally smaller and have fewer resources than conventional farms, which can lead to higher production costs. Certification, transportation, handling and increased demand also contribute to the higher cost of organic foods. However, it’s worth noting that the long-term health benefits of consuming organic foods can offset the higher cost. Furthermore, buying in-season and direct from farmer can also help reduce the cost of organic foods.

organic spice vs regular spice which is better

Viara-Store General June 29, 2023

When it comes to cooking, spices are an essential ingredient in most cuisines. They add flavor, aroma, and complexity to dishes, transforming them from simple meals into culinary delights. However, there is a debate over whether organic spices are better than regular spices. In this blog, we will explore the differences between the two and help you decide which one is better for you.

Organic spices are grown without the use of synthetic pesticides, fertilizers, or other chemicals. Instead, they are grown using natural methods that promote soil health and biodiversity. This means that the spices are free from harmful chemicals and are less likely to contain residues that can be harmful to your health. Organic spices are also non-GMO, meaning that they are not genetically modified.

Regular spices, on the other hand, are grown using conventional methods that often involve the use of synthetic pesticides, fertilizers, and other chemicals. While these chemicals can help to increase yields and reduce pests, they can also leave residues on the spices that can be harmful to your health. Additionally, regular spices may be genetically modified, which can have unknown health effects.

When it comes to taste, there is no difference between organic and regular spices. Both types of spices will add flavor and aroma to your dishes. However, some people argue that organic spices have a more intense flavor and aroma, as they are grown in healthier soil with more nutrients.

Another benefit of organic spices is that they are often sourced from smaller farms that prioritize sustainable and ethical farming practices. This means that buying organic spices can support small farmers and promote environmentally friendly agriculture.

However, organic spices can be more expensive than regular spices, as the production methods are often more labor-intensive and require more resources. Additionally, not all spices are available in organic varieties, so it may be difficult to find certain types of spices in organic form.

In conclusion, while organic spices may have some benefits, such as being free from harmful chemicals and supporting sustainable farming practices, they may also be more expensive and harder to find. If you are concerned about the potential health risks of synthetic pesticides and other chemicals, organic spices may be a good choice for you. However, if you are on a tight budget or have difficulty finding organic spices, regular spices can still be a delicious and flavorful addition to your cooking.

Benefits of Going ‘Gluten-Free’

Viara-Store Food May 14, 2023

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Eating a gluten-free diet can be challenging, especially if you are used to consuming a lot of processed foods. However, it is essential if you have celiac disease or gluten sensitivity. Gluten is a protein found in wheat, barley, and rye. When people with celiac disease consume gluten, their immune system attacks the small intestine, leading to a variety of health problems.

Fortunately, there are many gluten-free alternatives available in the market. The best way to start a gluten-free diet is to focus on whole foods such as fruits, vegetables, lean proteins, and healthy fats. These foods are naturally gluten-free and provide a wealth of nutrients that your body needs to function optimally.

Here are some tips for eating on a gluten-free diet:

1. Start with the Basics

When you first start a gluten-free diet, it can be overwhelming to figure out what to eat. Start with the basics, such as fruits, vegetables, lean proteins, and healthy fats. You can also incorporate gluten-free grains such as rice, quinoa, and corn.

2. Read Labels

Always read labels before buying any processed food. Gluten can be hidden in many foods such as soups, sauces, and dressings. Look for products that are labeled gluten-free or have a gluten-free certification. If you are not sure whether a product is gluten-free, contact the manufacturer.

3. Cook at Home

Cooking at home gives you more control over what you eat. You can use gluten-free ingredients and ensure that there is no cross-contamination with gluten-containing foods. You can also experiment with different gluten-free grains and vegetables to create delicious and healthy meals.

4. Plan Ahead

Planning ahead is crucial when following a gluten-free diet. It can be challenging to find gluten-free options when eating out, so it is important to plan your meals in advance. You can also carry gluten-free snacks with you when you are on-the-go to avoid getting hungry and making unhealthy food choices.

5. Be Careful When Eating Out

When eating out, it is important to communicate with the server and chef about your gluten-free needs. Ask questions about the ingredients and how the food is prepared. You can also research restaurants beforehand and choose those that offer gluten-free options.

6. Avoid Cross-Contamination

Cross-contamination can occur when gluten-free foods come into contact with gluten-containing foods. This can happen in your own kitchen or when eating out. Always use separate utensils, cookware, and cutting boards for gluten-free foods. When eating out, be aware of the risk of cross-contamination and ask the server to take extra precautions.

CONCLUSION

In conclusion, following a gluten-free diet can be challenging, but it is essential for people with celiac disease or gluten sensitivity. By focusing on whole foods, reading labels, cooking at home, planning ahead, being careful when eating out, and avoiding cross-contamination, you can enjoy a healthy and delicious gluten-free diet.

Tips to make healthy grocery list

Viara-Store General May 7, 2023

Making a healthy grocery list is an important step in maintaining a nutritious diet. By planning ahead and knowing what to buy, you can ensure that your pantry and fridge are stocked with healthy options that will support your overall well-being. Here are some tips to help you create a healthy grocery list:

1. Make a plan: Before you head to the store, take some time to plan out your meals for the week. This will help you create a grocery list that includes all of the ingredients you need to make healthy and delicious meals. Try to add variety of lean proteins, fruits, whole grains, vegetables, and healthy fats into your meals.

2. Shop the perimeter: The perimeter of the grocery store is typically where the freshest and most nutrient-dense foods are located, such as fruits, vegetables, meats, and dairy products. Try to focus on these areas when shopping, and avoid processed foods that are typically found in the middle aisles.

3. Read labels: When shopping, be sure to read the labels on the products you’re considering. Look for items that are high in fiber, protein, and essential vitamins and minerals, and low in added sugars, saturated fats, and sodium.

4. Choose whole foods: Whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, are typically more nutritious than processed foods. They are also often more filling, which can help you avoid overeating.

5. Include a variety of fruits and vegetables: Fruits and vegetables are great sources of vitamins, minerals, and antioxidants. Try to include a variety of different types and colors, such as leafy greens, berries, and root vegetables, to ensure that you’re getting a wide range of nutrients.

6. Go for lean proteins: Lean proteins, such as chicken, fish, tofu, and legumes, are great for maintaining muscle mass and keeping you feeling full. Avoid processed meats and opt for lean cuts of beef and pork.

7. Don’t forget healthy fats: Healthy fats, such as avocado, nuts, seeds, and olive oil, are essential for maintaining overall health. They help support heart health, brain function, and skin health.

8. Stock up on healthy snacks: Having healthy snacks on hand can help you avoid reaching for processed, high-calorie snacks when hunger strikes. Stock up on snacks such as fruit, vegetables, nuts, and seeds.

9. Plan for convenience: Some weeks, things just get too busy and cooking becomes a hassle. Plan for those weeks by buying frozen vegetables and fruits, which are convenient and often just as nutritious as fresh.

10. Be flexible: Remember that your grocery list is not set in stone. Be open to trying new foods and experimenting with different recipes. This can help you discover new healthy foods that you enjoy.

In conclusion, making a healthy grocery list is an important step in maintaining a nutritious diet. By planning ahead, shopping the perimeter, reading labels, choosing whole foods, including a variety of fruits and vegetables, going for lean proteins, don’t forget healthy fats, stocking up on healthy snacks, planning for convenience, and being flexible, you can ensure that your pantry and fridge are stocked with healthy options that will support your overall well-being. Remember to always check expiration dates and if possible, try to buy produce that is in season for the best taste and quality.

Three Pulses You Must Eat Around the Year

Viara-Store Food April 30, 2023

Pulses, also known as legumes, are a group of nutritious plants that have been cultivated and consumed by humans for thousands of years. They are a rich source of protein, fiber, and various essential vitamins and minerals. Eating pulses regularly has been linked to several health benefits, including improved blood sugar control, lower cholesterol levels, and a reduced risk of heart disease. In this blog post, we will discuss three pulses that you must eat around the year.

1. Chickpeas: also known as garbanzo beans, are one of the most popular pulses around the world. They are a staple ingredient in many cuisines, including Middle Eastern, Mediterranean, and Indian. Chickpeas are a good source of protein, fiber, and several important minerals such as iron, phosphorus, and zinc. They are also low in fat and calories, making them an excellent choice for weight management.

One of the most popular ways to consume chickpeas is by making hummus, a creamy dip that is made with chickpeas, tahini, garlic, and lemon juice. Hummus is a delicious and healthy snack that can be enjoyed with vegetables, pita bread, or crackers. Chickpeas can also be added to salads, soups, stews, and curries to increase their nutritional value.

2. Lentils: are another highly nutritious pulse that can be consumed around the year. They come in various colors and sizes, including green, brown, red, and black, and can be used in a variety of dishes such as soups, stews, salads, and curries. Lentils are a good source of protein, fiber, complex carbohydrates, and several essential vitamins and minerals such as folate, iron, and potassium.

Lentils are particularly popular among vegetarians and vegans due to their high protein content. They are also low in fat and calories, making them an excellent choice for weight management. Lentils are easy to cook and can be used as a base for many healthy and delicious recipes. One of the most popular lentil dishes is dal, a traditional Indian dish made with lentils, spices, and herbs. Dal is a flavorful and nutritious meal that can be enjoyed with rice, naan, or roti.

3. Black Beans: are a popular pulse that is consumed throughout the year, particularly in Latin American cuisine. They are a good source of protein, fiber, complex carbohydrates, and several essential minerals such as iron and magnesium. Black beans are also low in fat and calories, making them an excellent choice for weight management.

Black beans can be used in a variety of dishes such as soups, stews, salads, and burritos. They are particularly popular in Mexican cuisine, where they are used as a filling for tacos and enchiladas. Black beans can also be used to make a delicious and healthy black bean dip, which can be enjoyed with vegetables, tortilla chips, or crackers.

In conclusion, chickpeas, lentils, and black beans are three pulses that you must eat around the year. They are highly nutritious, easy to cook, and can be used in a variety of healthy and delicious recipes. By incorporating these pulses into your diet, you can enjoy their many health benefits and improve your overall health and wellbeing.

Whole Wheat Flour Vs Regular Wheat Flour – Here’s What’s Healthier

Viara-Store Food April 23, 2023

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Whole wheat flour and regular wheat flour are both made from wheat, but there are some key differences between the two that makes one healthier than the other.

Whole wheat flour is made from the entire wheat kernel, including the bran, germ, and endosperm. This means it contains all the nutrients found in the wheat kernel, including fiber, vitamins, and minerals. Regular wheat flour, on the other hand, is made from the endosperm of the wheat kernel only. It’s refined, meaning that the bran and germ are removed, which removes most of the fiber and nutrients.

Here are a few key ways in which whole wheat flour is healthier than regular wheat flour:

Fiber: Whole wheat flour is a good source of dietary fiber, which is important for maintaining a healthy digestive system. Fiber can also help to lower cholesterol levels and reduce the risk of heart disease. Regular wheat flour, on the other hand, is low in fiber because the bran and germ are removed.
Nutrients: Whole wheat flour contains more vitamins and minerals than regular wheat flour because it is made from the entire wheat kernel. Whole wheat flour is particularly high in vitamins B and E, as well as minerals such as iron, zinc, and magnesium.
Blood Sugar: Whole wheat flour has a lower glycemic index than regular wheat flour, meaning it can help to regulate blood sugar levels. This can be beneficial for people with diabetes and those looking to maintain a healthy weight.
Taste: Whole wheat flour has a nutty, earthy flavor that some people prefer. It also tends to give baked goods a denser texture than regular wheat flour.

That being said, it’s worth noting that not all whole wheat flour is created equal. Some whole wheat flour may be refined, meaning that it’s not 100% whole wheat. So, it’s important to check the label and look for whole wheat flour that is 100% whole wheat.

In conclusion, whole wheat flour is generally considered to be healthier than regular wheat flour because it contains more fiber, and nutrients, and has a lower glycemic index. It’s important to check the label and make sure you are getting 100% whole wheat flour for maximum health benefits. Also, it’s worth noting that whole wheat flour has a nutty, earthy flavor that some people prefer and gives a denser texture.