Proven Health Benefits of Quinoa and Muesli We Didn’t Know

When we plan to eat a healthy diet, we automatically choose things that are high in protein and less in fat. Protein-rich diets help to not only maintain lean muscle mass but keep hunger pangs at bay. Quinoa and muesli are one of the most common foods that we include in our protein-rich diet. Let’s get familiar with the benefits that these foods offer as soon as we consume them:

Quinoa Health Benefits

Cooked Quinoa is worth gold to your healthy diet plan. Each cup contains:

Phosphorus: 28% of the RDA.
Manganese: 58% of the RDA.
Magnesium: 30% of the RDA.
Potassium: 9% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Zinc: 13% of the RDA.
Iron: 15% of the RDA.

Besides these nutrients, you only consume 2% fat.

Quinoa Snack bars

  • Quinoa contains double the fibre as much as other grains, which helps in controlling high blood pressure and is considered a go-to food for diabetic people.
  • It is a blessing to people who suffer from gluten intolerance. Other foods are usually prepared with refined starches, which are not very good for your health. So, rather than going for gluten-free junk food, which will still be a junk, you can consume Quinoa Snack bars.

Muesli Health Benefits

  • An excellent fitness food for those who are planning to get rid of that extra fat around their belly.
  • Low in fat yet high in healthy nutrients like fibre and whole grains.
  • Healthy Muesli Bars are much better than cornflakes. Also, they are available in sugar variants and you can choose according to your taste.
  • Nutritionists suggest that quinoa with fruits and nuts is the best combination you can have for breakfast.
  • Prepared with multi-grains and cereals, muesli bars are the best alternative to several other sugary snack bars containing additives and preservatives.
  • Besides meeting our daily nutrition requirements, muesli provides an instant boost of energy.

After knowing these benefits of quinoa and muesli, why would you not want to include them in your daily diet?

The best part about these superfoods is that they make you feel full for longer and help curb hunger. Addition of muesli and quinoa to your regular diet can help you meet your fitness goals while improving your overall health.

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Benefits of Regular Physical Activity: Start Working Out Today!

We always hear from medical practitioners and health experts that exercise is good for our health. But do you know exactly how good it is to exercise daily?

Research shows that people who engage in the habit of regular physical activity and exercise tend to sleep better, have higher energy levels and lead a healthier lifestyle.

Let’s discover some amazing benefits of regular exercise that will sure convince you to start working out today!

· Improved Mental Health

Too stressed out with your everyday life? You may not necessarily need to invest thousands in a luxury trip when a brisk walk of 30 minutes or a vigorous gym session can improve your mood.

Physical activity stimulates chemicals in various parts of the brain that regulate the sensations of anxiety and stress, leaving you relaxed and happier.

· Maintained Weight

Several studies have related inactivity with weight gain and obesity.

When you engage in any form of exercise, you burn calories. The more intense your workout, the more calories you lose.

Don’t worry if you can’t take a large chunk of time out of your hectic life to hit the gym daily. Just make sure to be active throughout the day – take a 15-minute walk after lunch, take the stairs instead of elevator, do a 30-minute session of workout including squats, push-ups, planks crunches and sit-ups in the comfort of your home.

Insider’s Tip: Include a well-balanced diet and choose your snacking options wisely. Opt for gluten free snacks, quinoa, chia snacks and health bars to keep your energy tanks full and support your weight management regimen.

· Reduced Risk for Health Conditions

Regular exercise helps to manage and prevent a range of health conditions and diseases. Being physically active boosts high-density lipoprotein (good cholesterol) in your body while reducing triglyceride levels. This keeps your blood flowing smoothly throughout the body and improving heart health.

Besides heart health, regular exercise goes a long way to improve cardiovascular fitness, bone and muscle health, blood pressure levels and insulin sensitivity while reducing the risk of chronic diseases including colon and breast cancer, Type 2 diabetes, metabolic syndrome, endometrial, lung cancer and coronary heart disease.

The Bottom Line

If there would be a cure-all for most health conditions and overall health, exercise would be it. Besides all these significant benefits of regular exercise, it is more important than ever to establish a regular exercise routine in our increasingly sedentary lives.

Even if you’re physically active in your everyday life, consider incorporating a combination of cardio and aerobic exercises such as running, swimming along with body weight exercises and strength training to boost your muscular strength and lead a healthy life.

A Beginner’s Guide to Getting Fit: Let’s Get in Shape

So, you just finished watching an action movie where the lead characters looked so buff and well-sculpted that you couldn’t help but decide you’re going to get in shape and it all starts today.

The next thing you do is hit the supermarket by the street and grab low GI health bars, quinoa cereals and all sorts of healthy stuff that catch your eye.

But wait! There’s a problem – You have set fitness goals and stocked up on low fat dairy, gluten free snacks and nutrition rich foods but you don’t quite know how to go about your fitness regimen.

gluten free snacks

Don’t fret! By the end of this blog, you will know exactly how you will get in shape.

Let’s build more stamina

Stamina and endurance go hand in hand and provide you the ability to sustain prolonged physical activity.

  • Start slow and don’t push yourself into an intense, rigorous program.
  • Aerobics and cardiovascular exercises is the best way to enhance stamina.
  • Combine your strength training with cardio workouts.
  • Reduce the amount of rest between your sets and rest days.
  • Ditch the routine once in a while and switch up workouts.
  • Besides physical activity, stick to a well-balanced diet that includes low fat products, vegetables and fruits.

Steps toward a Stronger You

Strength isn’t just about big muscle mass and greater capacity. Being stronger means being able to look fit, lift heavier, run faster and hit harder.

  • Stick to proven strength training exercises including bench press, shoulder press, squat and dead-lift.

The Sure-fire Flexibility Training

You will find countless flexibility training routines and programs on the internet. But since we all have different fitness goals and we might want to work on different body parts, it will be a good idea to avoid that off-the-shelf approach and follow these tips instead.

  • Determine your flexibility needs. There can be many reasons to work on your flexibility. You may need to deal with post-workout soreness, improve performance, decrease risk for injury or simply want to be able to do daily chores that involve a lot of bending and stretching easily.
  • Use dynamic movements such as arm circles, rope skipping and jumping jacks to warm up.
  • Do static stretching after you are done exercising to cool down with light activity.
  • Once you have achieved a great deal of flexibility, retain it. Try new ranges of motion and exercises every once in a while.

Final Word

This might be the first you have decided to shed weight and get in shape or maybe you have had ten failed attempts before and now you just want to make sure things work out this time.

Well, if you follow these tips and consider the pointers mentioned above, you will not only improve your stamina, flexibility and strength but you will be able to lead a healthier lifestyle and avoid a number of problems linked to muscle and bone health.

Heathy Lifestyle Tips: Expert Advice for a More Flexible Body

So, you can’t even touch your toes let alone doing a clean split.

While some people are naturally quite flexible, most people have to work for it by adhering to constant flexibility training. It can be frustrating for the inflexible to work so hard to attain a considerate level of flexibility when it seems to come so easily to some.

How Does Flexibility Matter?

Improving your ability to move and bend your body is crucial for more than just keeping your body fit and preventing injuries. In fact, flexibility can go a long way to increase your strength and size while warding off health problems like arthritis and serious illness. Besides preventing injury and health problems, flexibility helps body builders and lifters to achieve a better posture and improve their range of motion.

How to improve your flexibility?

There are varied flexibility training exercises that can improve the joint mobility and range of motion required to perform daily task and do physical activity. Stretching is the most common exercise to maintain a good flexibility level.

Essential Flexibility Rules to Keep in Mind

When it comes to improving flexibility, knowing a couple of stretching exercises isn’t enough. In order to reap the most out of your flexibility training and enhancement regiment, you need to approach it in a proper way, especially if you have faced issues with stretching in the past.

Here are some tips that will help even the most inflexible to become flexible.

  • Do dynamic stretching prior to your cardio session or weight training to prepare your muscles for optimal movement and joint for movement rather than doing long holds of static stretches.
  • Incorporate light massage into your flexibility training. Foam rolling is an effective way to prepare muscles for movement and boost recovery after workout. You can also consider working with a professional massage therapist to add extra relief to your recovery.
  • Stay hydrated before and after intense workouts to keep your muscles working optimally and avoid performance declines due to dehydration.
  • Adequate nutrition is necessary before and after intense training sessions to maintain blood glucose levels, maximise performance and speed up recovery.
  • For pre-workout nutrition, opt for healthy carbohydrate such as fat-free yoghurt, fruits and vegetables, whole grain pasta from gluten free brands. Post-workout, you can fuel your body with protein and carbohydrates to help restore your energy and repair your muscles. Your options include eggs, Greek yoghurt protein shake, chia snacks, granola bars and quinoa.

chia snacks

To Sum Up

Improving your flexibility allows you to improve your posture, range of motion and reduce muscle and joint-related pains and discomfort as well as risk for painful injuries.

Moreover, regular stretching and workout alone would not bring in improvements in your flexibility and mobility levels that you wish to see. You must heed other aspects too including proper nutrition, hydration and your lifestyle choices, which significantly contribute to your flexibility.

Tips to Improve Your Gluten-Free Eating Experience

Today, people are concerned about their diet and health more than ever. Amongst the plethora of diet programs designed by nutrition experts and dieticians to get in shape and stay healthy, gluten-free approach has managed to attract much fuss and become the latest health bandwagon.

While most people have already heard of this word “gluten-free”, few understand this approach well to benefit from it.

If you’re planning to adopt a gluten-free lifestyle, here’s something you need to know.

Focus on gluten-free eating and not gluten-free diet

With grocery store shelves stuffed with gluten-free products and restaurants offering foods free of gluten, it is pretty easy to go for a diet bereft of gluten.

 

quinoa bar

But it is suggested that you focus on gluten-free eating instead of adopting the approach as a diet. There are many foods that are naturally gluten-free such as fruit, vegetables, dairy and meat so you don’t necessarily need to look for certified gluten-free products to create a positive experience.

When it comes to snacking, however, make sure packaged gluten-free foods you buy not only satisfy your snack cravings but offer good nutrition such as chia bars, muesli, trail mix or quinoa snack bars.

Move gradually towards your goal

Gluten-free eating is generally adopted by people to reduce the symptoms of coeliac disease. However, unless absolutely vital, if you cut gluten out of your diet abruptly, chances are the approach will backfire.

Going gluten-free abruptly can make you crave gluten foods even more and you may end up embarking on a binge-eating spree. So, start gradually. Rethink your daily meals and determine what ingredients you can substitute for healthier yet suitable options.

Heed the changes

Though gluten-free eating is commonplace for a lot of people, particularly those suffering from coeliac disease, not every body type reacts positively to this new way of eating. If you’re going gluten-free for a reason, make sure your decision is right.

A good way to ensure that you’re doing the right thing is to determine how your body is responding to your new diet. If whatever you’re eating to stay gluten-free is improving your health, you certainly want to continue this approach.

To sum up, don’t go gluten-free because everybody’s doing it. Make sure it is the best decision for both your health and your lifestyle will change for the better.

Smart Snacking Swaps Your Need to Make for a Healthier You

It’s tempting to reach for a bag of crispy potato chips or grab a chocolate-filled doughnut when it’s snack time. Well, with so many irresistible yet mouth-watering snack foods out there, it is only natural to give in to your snack cravings.

So, if it’s only irresistible, is it okay to indulge in mindless snacking?

No!

The point of snacking is to not just keep your stomach full until your next meal but to regulate blood sugar and fuel your body while preventing excess hunger. That said, your snacking choices certainly affect your energy levels and overall health.

chia snacks

Unfortunately, most people reach for candies, cookies, muffins, crackers, pretzels and other tempting yet unhealthy options when it comes to snacking.

To help you enjoy the benefits of nutritionally balanced snacks, we have pulled together a few healthy snacking choices which can replace your regular unhealthy snacks.

  • Swap candies and chocolates for health bars

A standard-size candy bar contains 230-280 calories, 15gm of fat and about 7 teaspoons of sugar. A standard health bar on the other hand contains 150-180 calories along with essential nutrients like protein, carb, minerals and vitamins. Clearly, low-GI low-fat heath bars serve as an excellent replacement to candy bars and chocolates filled with sugar and fillers.

What’s more, health bars are available in a variety of flavours to help satisfy your craving with Chia snack bars, quinoa bars, nut bars and muesli bars being some of the most common and healthier choices you can go for.

  • Swap a cappuccino for a protein smoothie

A cup of coffee has its own benefits. However, the milk, flavorings and added sugar in your regular cup of coffee can ruin the results of your weight loss regimen.

While a standard medium-size full-cream milk cappuccino contains approximately 140 calories, a smoothie (made with veggies and fruits) loads up on protein and healthy fats that help to keep you full and energised for a long time.

  • Sweetened yoghurt for chia pudding

Flavoured or diet yoghurts are a great snack in terms of taste and may even seem like a healthy snack option. However, these delicious snack treats are high in sugar content which can interfere with your weight loss goals.

For a quick snack fix, replace your regular diet yoghurt with chia pudding. Not only are chia seeds a rich source of protein, fibre and omega 3 fatty acids but when mixed with milk and fruit, they can turn into a nutritious filling and guilt-free snack.

Likewise, you can swap other daily snacks that are high in unhealthy ingredients such as ice cream, crackers and pizza for frozen fruits, veggies, kale chips, popcorn and more.


There are endless options to turn your mindless snacking into a healthy practice. Rather than just satisfying your taste buds with tempting unhealthy options, opt for snack options that not only soothe your cravings but offer nutritional benefits for your body to maintain its energy levels.

Tempting Sugar Cravings? Here’s How To Win Your War With Sugar

We’ve all been there and some of us still are!

When you crave a sugary treat so bad and then eating one leaves you craving even more for another. Hours later you find yourself lying on your couch with a sleeve of chocolates and candies.

Guilt is all you can feel right after you finish that last heavenly bite especially when you’re committed to a stern weight management regime.

Fairly, no one is to blame here! Sugar cravings are hard to suppress.

The good news is there are some effective ways to tame those cravings and prevent the guilt and a multitude of consequences that come as a result of a diet high sugar.

A little at a time

Take in a small proportion of whatever you crave. It can be anything from a small cookie or a single serve gluten free muffin. This way you can steer clear of the sense of guilty for indulging too much as well as avoid feeling denied altogether.

Pair it up

If it seems impossible to be satisfied with a small portion of your craving, try combining the craved treat with a healthy food.

For example, if you crave chocolate muffin, add a layer of peanut butter on your muffin. Also, you can combine your trail mix pack with chia snacks.

chia snacks

This a great idea to calm your craving while supplying your body with a dose of nutrients.

Chew chew chew

Studies have revealed that chewing gum can lessen food cravings a great extent.

So, next time you’re craving bad for something you don’t want your body to take in, grab a stick of gum.

Be wise with your choices

Turn your cravings into a healthy practice.


If you yearn for chocolate, opt for a quinoa bar that contains cacao nibs as an ingredient instead of picking a pure chocolate treat. Alternatively, you can look for gluten free chocolate snacks that can satisfy your sweet tooth while providing good nutrition.

Artificial sweeteners are no good

It may sound contradictory as artificial sweeteners are generally recommended when controlling sugar but we would suggest skipping this one.

Not only are artificial sweeteners ineffective in taming sugar cravings but they also seem to have no positive effect on your weight loss practice.

Try these tips and you will sure to get a handle on your sweet cravings. Not to mention, your fight against sugar will not be easy. It may take time to adapt to a low sugar diet or sugar-free lifestyle.

Don’t be too easy or too hard on yourself, keep the balance and you’re good to go!

Wrong Snacking Habits that Are Swaying You Away from Weight Loss Goals

While some of us are satisfied fuelling our body with standard breakfast, lunch and dinner, others just can’t ignore the urge to nosh something until their next meal.

For some people, it is simply a necessity to have something to nibble even if they think that it’s not the best idea to keep themselves in shape.

To make snacking favourable for such folks, we have gathered common snacking blunders and their quick fixes that you may not want to miss out on.

  • The wrong snack choices

Snacking doesn’t really have to do with nutritional needs and standards. So, you can just grab whatever sounds small and light to curb your hunger in between meals. Right? Wrong!

The Fix: Instead of grabbing whatever seems tasty in the name of snacking, you can opt for foods with high national value that are filling and tasty at the same time. Your go-to options include chia snack bars, granola bars, trail mix and gluten free choco bites.

  • Late night munching

health chia bar

Your calorie count is pretty much controlled all day but the real battle begins at night right after the dinner. You move back and forth to the fridge and before you realise it, you are sitting there on the couch with a sleeve of cookies, hurting your waistline.

The Fix: Start your day with a satisfying breakfast followed by protein rich lunch and dinner. If you still can’t resist the temptation to munch at night, keep a handful of nuts or a small health chia bar by your side and be sure to eat it slowly. This will help to keep both tummy and taste buds satisfied in fewer calories.

  • Grazing mindlessly

It may make sense to take heavy meals when dining out with family or friends but there is certainly no point in your evening quinoa bar if you’re not hungry. Stop snacking out of boredom or just to kill time.

The Fix: Establish a fixed schedule for snacking and consume enough in these small breaks that you don’t feel the urge to chow down things even when you aren’t actually hungry.

The Final Word

With these tips in mind, you can make sure that your innocent habit of noshing of between meals doesn’t wreak havoc on your waist.

Also, be mindful while picking your options and do not forget to check ingredients even if you’re buying gluten free snacks. Knowing what’s going inside will help you keep your weight in check while avoiding consequences of mindless snacking.

Author

kuranda Whole Foods

Delicious Titbits You Can Make With Simple Gluten-Free Snacks Around You

With almost every other health-conscious individual switching to a gluten-free diet, it comes as no surprise that gluten free snacks are quite taking over the world.

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Though there are endless wholesome options to get through this healthy eating venture, some couldn’t just help but think that their days of eating appetising food are over. Yes, cutting gluten out of your diet altogether isn’t an easy feat and some people have a hard time sticking to the plan.

What if we were to tell you that you can still enjoy tasty filling meals or you don’t have to contain yourself when a dessert craving strikes?

Yes, you would be amazed to know how you can combine your standalone gluten-free snacks with some basic ingredients to create simply irresistible recipes. Continue reading

Here is What’s Wrong With Your Gluten free Approach

Gluten free eating has taken over the world. Some are clinically intolerant while others adopt it as a healthy way to living.

Unfortunately, many who embark on this journey toward better health, fail to reap the benefits of gluten free living.

Considering the common mistakes most people make due to their lack of knowledge about gluten, we have offered a piece of information and advice on the gluten free approach. Continue reading