The ‘Bean’ifits Of Legumes, Pulses and Beans in Your Diet

Years ago I’d seen beans pop up in lists like ‘ten superfoods you need to add to your diet’ and ‘five healthy reasons you should eat chilli’ and I couldn’t resist. I love beans. Having gained a bad reputation as a flatulent food group, they’re probably best avoided just before a class or social gathering but otherwise there’s no reason to give them a miss. In fact, after reading about the overlooked benefits of these little gems, you’ll be popping them in your shopping trolley in no time.

There are many different types of beans – lima beans, kidney beans, red, black, soy, garbanzo beans, butter beans, broad beans, fava beans, haricot, mung and of course, lentils. Where you live will probably determine which beans are easily attainable by you, but canned varieties of just about any bean are readily available in any supermarket.

All types of beans have significant amounts of dietary fiber with one cup of cooked beans providing between nine to thirteen grams of fiber. They contain both types of fiber – soluble and insoluble which the body requires.

Insoluble fiber or ‘roughage’ is the kind that the body cannot process and therefore removes it, taking with it waste products and toxins. Insoluble fiber is necessary for elimination of waste. Soluble fiber however, remains in the body and helps with the processing of fats, lowering cholesterol and slowing the release of sugar into the bloodstream. The risk for heart disease may be reduced by as much as 22% in bean eaters.

Beans also are a great source of B vitamins and folate, calcium and even potassium, which helps reduce the risk of high blood pressure and stroke.

Extremely low in fat (3% or less) with a low glycaemic index, giving you energy for longer, beans also help you feel more full, so you’re less likely to binge on other, unhealthy foodstuffs. They’re also great for boosting metabolism. Beans are complex carbohydrates but also happen to be good sources of complete proteins, a rare quality in plants.

Beans are also full of antioxidants. Their ability to protect the body from free-radicals and outside agents means beans have cancer reducing properties!

If just the health benefits aren’t enough to make you choose beans for your next meal, remember that beans are cheaper than chips. Probably the most inexpensive addition to your pantry, even organic beans cost less than most other foods. Considering their benefits, they’re a bargain.

Secondly, they’re delicious. And they’re also super versatile.

If you’re wondering how to utilise the bean in your kitchen, there are countless dishes you can conjure up. Apart from the ubiquitous breakfast dish – baked beans, you can make all sorts of soups and salads with beans, they add a lovely texture to both and are a great accompaniment to greens. Beans are used widely across cultures – Indians love a creamy ‘rajma’, slow cooked kidney beans; while Mexican food like tacos and enchiladas would be nothing without the humble bean; stewed, casseroled, in chillis; bean dips to go with crusty bread or crunchy vegetables; you can even bake with bean flours or make a chicken or tofu dish with bean sauce. Why, plenty of Asian cultures even used beans in desserts – like red bean icecream!

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing comfort clothing, clothing designed according to the Colors of the Chakras and the best trendy, high quality  Fitness Apparel

Photo credits: Francesco Desideri, He-Boden, Su-lin, Elana’s Pantry and jessicafm on flickr

5 Cooling and Easy Indian Drinks to Quench Your Thirst This Summer

There’s no better way to beat the Heat of the Summer than with a cool refreshing drink! But, keeping inspired living in mind, we’re you looking to inspire you with these all natural drinks of India. A country familair with sweltering summers, these traditional Indian beverages like Lassi, Nimboo Pani (lemonade- Indian style), Masala Chaas, Kayree Panha and more are made not just as a simple refreshment, but the natural cooling properties of their ingredients are designed to keep your body cool. So here’s a look at some super cooling and easy-to-make drinks…

Mango Lassi (Yogurt drink)
Mango Lassi is a refreshing sweet yogurt drink perfect for a hot day. Traditionally Lassi is a Salty drink where yogurt is blended together with water, salt and spices until frothy but a more recent twist on the drink is it’s sweet version either plain or flavored by fruit. Mango Lassi is very easy to make.It’s best made with fresh mangoes but can also be substituted by canned mangoes or even mango juice.

Mango Lassi Recipe:
1 cup plain yogurt
1/2 cup mango pulp (fresh or canned)
1 cup crushed ice
3 table spoons sugar / Use sugar substitute for a healthier option (or if the mangoes are sweet enough don’t use any at all)
A sprig of mint or a slice of mango to garnish

Blend all of the above. Add a little water if the consistency is too thick. Keep refrigerated. Serve chilled. Garnish with a sprig of mint. Makes 4 servings. It’s as Simple as that!

*Can’t find mangoes? Try strawberries or your favorite fruit and it’ll be just as good!

Nimboo Pani (Lemonade)
Loved in the US as pure simple “Lemonade”. Nimbu Pani is the Indian version of the same. It’s Lemonade with an Indian twist of Jaljira, a spice blend with cooling properties that packs a real flavor kick!

Nimbu Pani Recipe:
Juice of 4 lemons
Sugar/honey to taste
2 tbsps Jaljira powder (available at most Indian groceries)
Chilled water
Crushed ice
Lemon slices and mint to garnish

* Squeeze all lemons to remove juice and strain the juice to remove seeds. Pour into a large jug.
* Add all the remaining ingredients to get desired strength and sweetness and mix well.
* Serve in chilled glasses garnished with lemon slices.

Kairee Panha (Raw mango drink)
Made with fresh raw mangoes known for their cooling effects on the body and abundantly found in the summer months in India, Kairee (raw mango) Panha originates from the state of Maharashtra in Western India. It is a sweet-sour-spicy drink you’ll just fall in love with! This recipe makes 6 tall glasses.

Kairee Panha Recipe:
4 medium-sized raw green mangoes
2 cups sugar
1 cup water
1 tbsp coarsely ground black rock salt
1 tsp freshly ground pepper
2 tbsps Aniseed/fennel seeds ground coarsely
2 tbsps cumin seeds roasted and ground coarsely
Chilled water
Crushed ice
Sprigs of mint to garnish

Preparation:
* Wash, peel and grate the raw mangoes. Mix the mangoes, sugar and water in a deep saucepan and boil till the mangoes are soft.
* Put this mixture into a food processor and blend till smooth.
* Put the blended mix back into the saucepan and on a medium flame.
* Add the remaining ingredients and cook for another 20 minutes.
* Take off from the fire and allow to cool completely.
* Pour into glasses, dilute with a little chilled water if needed, mix well and add crushed ice.
* Garnish with a sprig of mint and serve.

Masala Chaas (Spiced buttermilk)
Chaas is Buttermilk. Masala Chaas is it nothing but a spiced buttermilk is served as an aperitif and digestive drink.It’s traditionally served in a small clay glass which adds an earthy flavor to it. While yogurt itself has cooling properties, the cumin is what makes this drink so special for the summer. Boiling a teaspoon of cumin in a glass of water to make a tea cures problems in the urinary tract, cleans the bladder and kidneys. And eaten simply or chewed it promotes digestion and boosts immunity making this an all round drink.

Masala Chaas recipe:
1/2 cup yogurt
4 glasses chilled water
1/4 cup of chopped coriander (cilantro)
1/4 cup of mint leaves
1 green chilly
1 tea spoon cumin seed powder
2 tea spoon Black Salt
Salt to taste

Method
Put all the ingredients in a blender till coriander and mint leaves crush very well. Serve cold.

Tender Coconut Water
No Recipes here. The absolute best cooling and refreshing drink there is! All natural- No artificial sweetening, no added flavors or colors….just plain Coconut Water straight from a coconut.

This article is brought to you by YogacaraShop.com – your source for special Yoga Apparel, yoga inspired clothing comfort clothing, clothing designed according to the Colors of the Chakras and the best trendy, high quality  Fitness Apparel

*Photo Credits: blueSkySunHigh, elana’s pantry, DraconianRain, ampersandyslexia, feministjulie on flickr.

7 Steps to Healthier Living

An Apple a day, keeps the doctor away? That’s so yesterday! Here are 7 science backed, bonafide steps that promise to boost brain power, nick your chances of heart disease and make your skin glow. Introduce these 7 steps in your lifestyle today and say hello to a new lease on a better, healthier life.

1. CHOOSE FISH

It was once noticed that Latino seniors used hospitals less, yet live longer and die less of heart diseases, cancer or stroke. How come? It’s believed that their diet, which includes a lot of fish may be the answer. You see, fish oil contains Omega-3 fatty acids, which help produce blood platelets and reduce inflammation. Three grams a day can reduce risk of a heart attack by 50%, lower your triglycerides, tackle less-than-perfect cholesterol score, ease pain from arthritis, help prevent cancer, super-charge the brain and make your skin glowing and wrinkle-free. Studies have shown that women who took fish oil when pregnant or lactating boosted their children’s IQ. Include fish such as salmon, mackerel or halibut into your daily diet or else take non-contaminating fish oil supplements.

2. BEND YOUR BRAIN

Playing some mind games could make you smarter, healthier and add a few candles to your birthday cake, say experts. Keeping your mind stimulated boosts memory and brainpower while slashing your risk f developing dementia nearly by half according to a study conducted at the University of New South Wales, Australia. Pick up a book of brain teasers, try to memorize phone numbers, mentally tally tge cost of your groceries as you put it into your shopping cart, or play trivial pursuit with family or friends…anything that challenges your brain will help keep it in prime condition.

3. MEDITATE

Odds, are you already know about the calming effects of meditation, but did you know- A daily dose of ‘Om’ and calming yoga can significantly improve your health. A study of 2,000 seniors found that those who did relaxation exercised daily had 87% fewer heart attacks than is normal for their age group, 55% fewer cancerous tumors and 87% fewer nervous disorders. According to experts, meditation reduces stress by many levels and lowers blood pressure. Consequently, you live a calmer life which allows you to feel healthier and look younger. So don that comfortable yoga apparel and fit atleast a 10-15 minutes of silent meditation time into your daily routine where by you sit in a comfy position and focus on nothing but your breathing.

4. CATCH SOME ZZZs

Been burning the midnight oil many days in a row? Bad idea! Skimping on the zzzs and not getting enough sleep messes with your body’s repair mechanisms, not allowing them to repair any damage and release growth hormones that aid in cell turnover that keeps you looking young and feeling fresh. Sleep deprivation pr lack of sleep puts you at a greater risk for obesity, depression, sallow skin, dark circles and heart problems. Catch a good 7-8 hours of sleep every night to function the best.

5. GO GREEN

Green Tea that is! It’s soothing, tastes great and is packed with good-for-you antioxidants. It was found that green tea gulpers, who drank more than five cups of the stuff a day, had a 26% lower risk of death due to cardiovascular disease, compared to those who drank less than one cup a day. A daily cup of Green tea has been found to erase some of the negative effects of ageing (thanks to the antioxidants in the brew) which means you’ll look younger for longer. All of these benefits have been found to be stronger in women, which is one more reason to go put that kettle on and get brewing.

6. KEEP MOVING

Taking a walk, dancing, working in the garden…in short being active are must dos  for everyone. The benefits are endless! Physical activity in the form of exercise, yoga, jogging, aerobics and so on benefits your mood, promotes self-efficacy and lowers chances of developing heart and blood pressure problems. Six months of regular aerobic exercises reverses the loss of brain tissue that occurs with age.  An those who don’t walk take twice as many sick days as compared to those who walk briskly everyday.  Exercise sweeps white blood cells (key immune system components that are stuck on blood vessel walls) back into circulation. So move that behind! Take the opportunity to scope some great workout clothes and work up to the standard recommendation of 5 times a week for at least 30 minutes.

7.  BE OPTIMISTIC

It turns out, “Don’t Worry, Be Happy” is more than just a classic sing-along. Positivity is a BIG plus health-wise. Studies have found that ‘negative’ brain activity results in a weakened immune system and pessimists were reported to have poorer physical as well as medical functioning. Try looking at the glass half full for a change. Consciously battle your inner critic and replace negative thoughts with a feel-good thought. It may take time to re-train your inner critic, but soon your optimistic self will shine and life will start looking and feeling a lot better.

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* Images Credit: Photos by (from top -bottom) adactio, Betsssssy, longtrekhome, neilbetter, knittinging, adria.richards, Only Sequelon flickr