What Are Chickpeas? Chickpeas Health Benefits

What are Chickpeas?

The chickpea is a legume of the plant family Fabaceae, subfamily Faboideae. This plant is mainly grown for its healthy and nutritious seeds. These seeds are known for protein and fibre.

There are other names for chickpeas too starting from gram, Bengal gram, Egyptian pea, garbanzo and garbanzo bean.

Chickpeas are grown in Middle Eastern countries for a long time now.

Some people say that chickpeas can replace meat as they are high in protein.

These nutty seeds are a rich source of vitamins, fibre, and minerals and offer a variety of benefits, especially health benefits like improving digestion, reducing the weight, and lowering the risk of certain diseases.

Some of these benefits are listed below-

1. Have a significant amount of protein

• Chickpeas provide a variety of minerals and vitamins along with a right amount of protein and fibre.
• One ounce of these contains 46 calories out of which 31 grams are carbs, and 2 grams is fibre following 3 grams of protein and some other elements as well.
• It is suitable for attaining a better amount of protein given its grainy texture.

2. Helps to manage weight

• Chickpea has some properties which could be helpful in losing weight.
• It contains a right amount of nutrients and provides low calories. Therefore they do not affect the weight.
• In a study, it was found that those who regularly ate chickpeas were 53% less likely to get fat than those who did not.
• It has appetite-lowering properties along with the potential to reduce calorie intake during meals.
• There was one more study, according to which eating at least 1 serving of legumes such as chickpeas every day can help to reduce 25% more weight than others.
• So, those who are keen to lose weight and do not want any extra calorie should consider adding chickpea in their diet chart.

3. It supports blood sugar control

• Chickpeas have a relatively low glycemic index (GI) which represents the marker of how Blood sugar rises after having food.
• Dieticians have suggested that foods which have low GI are instrumental in promoting blood sugar management.
• As mentioned earlier, they are an excellent source of fibre and protein which absorbs carbs and promotes a steady rise in blood sugar levels.
• In a study, it was seen that there was a 21% reduction in blood sugar levels when 19 people ate a meal containing 200 grams of chickpeas.
• In some more studies, chickpea consumption resulted in the reduction of risks of several diseases which includes heart disease and diabetes.
• Thus, all these factors represent the management of blood sugar levels.

4. It boosts heart health

• The garbanzo beans help to balance and control cholesterol levels as they have high levels of soluble fibre.
• Also, they help in preventing atherosclerosis, strokes and heart attacks.
• These peas are also capable of reducing the bad cholesterol (LDL) in the blood.
• For reducing the inflammation in the body and protecting the heart, it has only omega -3 fatty acids which are known as the beneficial polyunsaturated fats.

5. It has a better source of antioxidants

• The antioxidants in Chickpea are productive and beneficial for health; these include polyphenols, beta-carotene, phytonutrients, and vitamins.
• These antioxidants are required for seeking out the not so fond of cellular metabolism byproducts or free radicles, which can lead healthy cells to mutate.
• The antioxidants found in chickpeas are very beneficial to protect the body from several dangerous diseases such as coronary heart disease, macular disorder or even cancer.
• So, these peas are not only packed with nutrients but also have a good range of antioxidants which are beneficial for health.

6. Chickpeas are Beneficial for digestion

• It is filled with fibre, and fibre has sound effects on metabolism.
• As the fibre in chickpea is mostly soluble, it merges with water effortlessly and then generates a gel-like substance in the digestive system.
• According to a study, around 42 people for 12 weeks regularly ate 104 grams of chickpeas, and the result was that they experienced better bowel function and softer stool consistency than before.
• So, those who are suffering any digestive problems or might want to improve it should try this one.

7. Good for skin too

• It is also proved that chickpea is good for skin health as well.
• These peas have manganese present in them which eliminates the chances of wrinkles and fine lines formation, thus enhances the skin health.
• For providing a detox effect on skin, it also contains molybdenum which helps to remove sulphites.
• There are undoubtedly other elements which are helpful to keep the skin glowing and soft; these include zinc, folate and other vitamins.

8. It also helps to balance hormones

• These peas contain plant hormones which are called phytoestrogens which works similar to the Estrogen (female natural body hormone).
• It is suggested that those who consume garbanzo can counter menopausal and postmenopausal symptoms naturally, these symptoms might include night sweats, hot flashes and mood swings.
• These hormones can also protect diseases which women are most commonly affected like osteoporosis and breast cancer.

9. It might also prevent genetic problems

• It might be hard to believe that a pea could avert genetic effects but it does, at least according to facts.
• There is an element found in Chickpea called Folate which is an essential B-vitamin source for women.
• At the time of birth of children, there might be complications or have risks of defects in the neural tube if the folate levels are low.
• Therefore, Chickpeas are said to be a good source of preventing any genetic issues for a baby and ensures their healthy delivery.

10. Can prevent diabetes

• Chickpeas are a rich source of soluble fibre, and thus can regulate or control the blood sugar levels.
• A problem with blood sugar can lead to diabetes, so these peas ensure or keep the blood sugar healthy.
• It activates the insulin which helps to remove sugar from the blood, thus prevents diabetes.
• They also have several other vitamins and minerals which helps to reduce the risks of Type-2 diabetes for the reason that those elements do not spike the blood sugar.
• So, those who are afraid that they might have diabetes shortly should surely include these in their regular diet.

11. Good for hair

• Chickpeas are also suitable for wonderfully controlling hair loss and damage.
• As these peas are high in protein and iron, they work naturally for those who are suffering from significant hair loss.
• These beans also have the benefits of Vitamin A, B, and E and omega six fatty acids which not only boosts blood circulation but also develop the scalp health.
• So, the people who are experiencing hair loss should start eating these nutritious peas.

Quick tip

• When cooking dried chickpeas they should be washed and soaked in water for 8 to 10 hours; it can be done a night before cooking it. This way the harmful compounds are removed which might cause any problems in the gastrointestinal system.
• Before actually cooking the soaked chickpeas, it is better to simmer them for few hours so that they become tender.

Final words

So nutrition has done, blood sugar control and diabetes prevention done, hair health done, hormonal balance done! What not can these chickpeas do?

So, to have good health, you should surely include these Chickpeas in your diet.

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10 Black Tea Benefits

Most of the people around the world love to have tea along with the breakfast and sometimes as their breakfast. Black Tea among all the other teas is relished quite a lot by many people. Black tea comes from the Camellia sinensis plant. It contains antioxidants and other elements which are found to be very beneficial for the people who love Black Tea.

Those benefits include improving heart health, reducing digestive problems, managing high blood pressure, asthma, diarrhea, and lowers the risk of Type 2 Diabetes.

The people who consume it without milk and sugar, they surely will get these benefits.

A list of Black tea benefits are-

Boost the heart health

Black tea contains a group of antioxidants which is known as flavonoids. This antioxidant improves the heart health if it (black tea) is consumed on a regular basis.

It reduces the risks of having any heart diseases. Also controls high blood pressure and high cholesterol.

In a study, it was found that consuming 3 cups of black tea per day reduces the risk of having heart disease in the future by 11%.

Those who are a daily consumer of black tea can relax of not having any heart disease, at least to some extent!

Reduces the risk of chronic disease

The antioxidants which are found in black tea are medically proven to reduce cell damage in the body.

The primary sources for the antioxidants in Black Tea are a group of polyphenols including catechins (decreases body fat), theaflavins (reduces the cholesterol and blood sugar levels) and thearubigin.

According to some researches, these antioxidants which can be consumed along with food or beverages can improve overall health.

Therefore, it reduces the risk of any chronic disease which might arise in the future.

Helps in improving gut health

The Gut contains so many bacteria of which some are harmful and then there those which beneficial for health.

For maintaining and promoting the growth of good bacteria and reducing the growth of harmful bacteria, polyphenols which are found in black tea is considered very useful.

The good bacteria in the gut can help in eliminating the risk of having many health-related problems.

Also, the antimicrobial properties of it are found instrumental in improving gut health by killing harmful substances in it.

Those who are afraid of having a gut problem, start drinking Black tea.

Enhances the improvement of bone health

Bone density tends to decrease when a person gets older. Therefore there is a need for having an intake of a right amount of calcium every day.

Black tea is quite a good substitute for Calcium. Drinking it would reduce the risk of fractures which commonly occurs in middle ages due to Osteoporosis.

It would prevent reduced bone density, Osteoporosis and the risk of fractures in the future.

So those who have turned 30 or are already above it, consider adding Black tea in your diet chart (if you still haven’t).

Happy and strong bones!

 Reduces fat

A widespread problem which is faced and talked by many is Obesity. It is also considered to be the cause of many other diseases like heart disease, high cholesterol, diabetes, etc.

Black tea reduces inflammation inducing genes and therefore reduces visceral fat.

Most people think that Green tea is very useful to reduce weight, but black tea too can help to do the same when taken correctly.

Also, black tea lowers the triglyceride levels.

It improves focus

This might be hard to believe, but black tea does enhance focus because it contains caffeine and an amino acid which is called L-theanine.

This acid results in great relaxation and increases the alpha activity of the brain, therefore, helps towards the better focus.

According to some studies, not only black tea but also any beverages containing L-theanine and caffeine are found very useful for enhancing focus.

It also shows its effects on accuracy and self-reported alertness, which is again a great plus point.

Students and office workers must be happy to hear these benefits, won’t they?

Controls the sugar levels

The increment of Sugar level can risk the health with many complications such as type 2 diabetes, obesity, kidney failure, and depression.

Type 2 diabetes can be caused merely by consumption of sweetened beverages by increasing blood sugar level.

A hormone called Insulin is secreted when a person consumes sugar. Consuming an excess amount of sugar creates fat, which leads to obesity.

Black tea is one of the best non-sweetened beverage which does not increase the level of sugar and enhances the role of Insulin in the body.

According to a study, black tea increases Insulin activity for more than 15-fold.

It also improves the process of sugar metabolism in the body.

It relieves Asthma

A very root cause of Asthma is inflammation and swelling of the bronchial tubes or airway.

Some of the studies have proven that it helps in lung function as it has caffeine present in it.

Many people around the world believe that this benefit of black tea is real, and their belief is justified by the studies.

Moreover, it has flavonoids present in it which are also found to be beneficial for those who are suffering from asthma.

Improves oral health

Dentists might say many things and give instructions for better dental care, but black tea can also help to achieve the same.

It not only freshens the breath but also protects against dental plaque, tooth decay, and cavities.

It prevents staphylococcus infections as it contains antibacterial and antioxidant properties.

Also, black tea inhibits dental caries for the reason that it has fluoride present in it.

Some scientists have also reported that black tea can prevent oral leukoplakia in patients with oral carcinoma.

Reduce the risk of stroke

A stroke occurs when a blood vessel in the brain is ruptured, which is very dangerous and can result in death.

But strokes can be prevented by managing diet, starting exercise and avoid smoking.

Studies have found that intake of four or more black tea per day can reduce the risk of stroke by 32%.

Final word

Tea is something which has become a part of everyone’s daily lives, but consuming tea is one thing and drinking the right tea in the right amount is other.

So next time when you drink a tea might want to prefer the black one.

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10 Health Benefits of Green Tea

How beneficial is Chamomile tea?

“Good food, Good life.” Well, the copywriter of this one is indeed right, for making life enjoyable, one has to eat and drink well. Chamomile tea is one of best-suggested tea for health benefits.

It is prepared from dried flowers and is very well known for its effect in boosting immunity and eliminating the stress.

It is one of the popular varieties of tea in the market which has useful components which are instrumental in treating a wide range of health issues.

Some of the benefits of Chamomile tea are-

It treats Stomach Cramps

• Chamomile tea is a very active beverage for eliminating the menstrual or stomach- related cramps.
• It has anti-inflammatory properties which are used for achieving the same.
• Those painful cramps can be avoided easily with the intake of this tea, which is capable of relaxing the muscles of the uterus thus providing relief from the pain.
• It helps to reduce the intensity of muscle spasms by increasing the glycine levels in the body.
• Girls who are always grumpy because of the cramps should surely start consuming this tea.

Keeps the heart healthy

• As mentioned earlier, this tea has anti-inflammatory properties and has rich antioxidants for maintaining the health of Heart.
• It is one of the best beverages which can be helpful for the healthy functioning of Heart.
• To be saved from Heart attacks and coronary artery diseases, chamomile tea contains flavonoids which reduce the risk of them.

Chamomile tea improves sleep quality

• Those who are suffering from insomnia or have sleeping problems should note that this tea contains an antioxidant called apigenin that binds to specific receptors in the brain that enhances sleepiness.
• According to a study, people drinking chamomile tea had a better sleep than those were not consuming the same.
• Also, it was observed that those people had fewer symptoms of depression which might be a cause of lack of sleep.
• So, people having trouble falling into a deep slumber should start drinking the tea before bed.

It improves digestion

• This tea is found to be useful for improving the digestion as it reduces some of the gastrointestinal conditions.
• The chamomile extract is also helpful to fight diarrhea indicating its anti-inflammatory properties
• It has already been discussed that drinking this tea is relaxing for the stomach and even consumption of the same can help to treat nausea and gas and several other digestive ailments.
• Another study found that chamomile prevents stomach ulcers as it inhibits the growth of bacteria that helps in ulcer development and reduces acidity in the stomach.

Good for blood sugar control

• The health of the Pancreas is needed to be maintained as it produces insulin for removing sugar from the blood.
• When the sugar level rises the anti-inflammatory properties of Chamomile tea helps to control cell damage in the pancreas.
• It also helps to prevent blood sugar spikes after eating.
• If the tea is consumed along with the food, then it is much more useful to promote blood sugar control.
  

It treats cold

• Along with other benefits, Chamomile tea is also beneficial for fighting the cold.
• Even some inhaling of the steam from it would ease the nasal congestion or a sore throat.
• This hot cup of tea can easily say goodbye to a runny nose and works like magic.
• So, those who are suffering from the cold should surely try this once, to see how useful it is.

Chamomile tea boosts immunity

• Those who frequently suffer colds, cough and fever should definitely add this tea to their daily diet.
• To strengthen the immune system, it has antibacterial properties which keep the functioning of the immune system intact boosts it.
• These antibacterial properties not only fight cold and relaxes a sore throat but also reduces the chances of fever which might occur due to the cold.
• Having a cold? Try a hot cup of Chamomile tea. Would help!
  

Helps to fight Cancer

• According to some research, it is said that this tea is also instrumental in fighting the risks of a dangerous disease, i.e. Cancer.
• People who drink Chamomile tea regularly are at lesser risk of developing Cancer.
• This tea contains anti-cancer compounds of flavonoids such as aping, which are extremely effective in their work.
• Consuming the tea regularly can also help to shrink cancerous tumours which might become an issue in the future.
• Maybe it is hard to believe that such a small beverage can do any good against such a monstrous disease, but at least it’s worth a try.
  

It treats anxiety

• Chamomile tea has soothing effects which calm the body down if it is getting anxious.
• In ancient times also, it was believed that the tea has calming effects and therefore it was used to help in treating anxiety problems of people.
• It soothes the frazzled nerves and therefore reduces any anxiety taking place in the system.
• Therefore, it is suggested to consume the tea regularly to see drastic changes in the people having anxiety problems.
  

Good for the skin too!

• Even though it is not an internal health benefit, but it covers the outer needed to be healthy skin.
• When not consumed in a liquid form, this tea can also be applied to the skin via cosmetic products.
• Whether it is through cream, moisturizer, soaps, or any other form, it does improves the skin.
• It is beneficial in reducing skin inflammation so that the skin stays healthy.
• It has antioxidants which effectively boosts the health of the skin.
• This tea also lightens the complexion and provides a bright glow to the skin.
• It works as a natural bleach for the skin.

 

Even though Chamomile tea is beneficial for everyone, but some people might have allergies through it.

• People who are allergic to the plants of daisy family are not advised to intake this tea, as some reports have been taken into notice about the Chamomile allergies.
• It is still not established that this tea is healthy and safe to consume by the pregnant women, children people with any severe disease.
• The cosmetic products containing Chamomile can be irritating to the eye if any direct contact is made with them, might cause conjunctivitis.

 Final word

Although there are certain people who should not consume Chamomile, for most of the people around the globe it is safe to drink.

It is healthy and has some powerful antioxidants which provide a variety of health benefits along with the fact that it is widely preferred as a caffeine-free alternative of black and green tea and its sweet taste.

All in all, it’s a good deal indeed!

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L. LAUGH Through Depression + 5 Things to Get You Going

I’m taking away the seriousness of this topic today. Laughing is a must and it doesn’t always come so easy when I’m feeling depressed. When I’m having a bad day or feeling really down and I start going down a rabbit hole, I force myself to watch or listen to something funny. It helps! Even if only for a little while.

(yes, I missed the letter K because I haven’t thought of anything yet)

Here are my favorite ways to laugh and get out of a funk for a bit.

 

Watch Ellen.

Ellen Degeneres is one of the best humans on the planet. You cannot watch her show and feel bad about anything. She’s all about making you laugh and doing thoughtful things for people who deserve it. Sometimes stories will make you cry, but it’s a good cry, kind of like therapy and you’ll remember that there’s definitely some good out there in the world. The Ellen Show is on weekdays at 4pm CST on CBS.

 

Watch Roseanne.

I grew up watching Roseanne and I loved it! Now with the reboot, I appreciate the show even more! All of the original cast is back (with the exception of Mark as he has passed away) and they’re still amazing together. It’s on Tuesday nights at 7pm CST on ABC. I record every episode and I never delete them. I keep them to watch again when I need a laugh.

 

Watch funny animal videos.

YouTube can be your best friend when it comes to finding funny videos to pass the time. Have you seen any of the cats and cucumbers ones? They’re hilarious!

 

Baby goats are fun to watch too. They’re so cute when they run! Never fails to make me laugh.. or at least smile.

 

Chris D’Elia.

If you like comedians, this guy right here is my favorite.

I went to one of his local shows a couple years ago and laughed so hard my face hurt.

Listening to him can be great therapy!

This bit right here is probably my favorite EVER.

 

Watch Funny/Favorite Movies.

I don’t personally watch a lot of movies, but here are some of my favorites that are sweet and/or funny.

• Sweet Home Alabama
• Bridesmaids
• There’s Something About Mary
• American Pie
• Wedding Crashers
• Meet the Parents
• The Heat
• Silver Linings Playbook
• Napoleon Dynamite
• A League of Their Own
• Billy Madison
• Jumanji (new favorite!)

Q. What are some of your favorite ways to laugh? What are some movies, shows, comedians, etc., that make you laugh?

We could all use some more laughs.

xo Mindi

The post L. LAUGH Through Depression + 5 Things to Get You Going appeared first on Lifting Makes Me Happy.

Related posts:

1. J. 35 JOURNALING Prompts for Anxiety & Depression
2. B. 5 Powerful BOOKS to Help You Navigate Depression and Anxiety
3. E. EXERCISE to Treat Depression + My #1 Tip

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H. 52 Things That Make Me HAPPY (Now it’s Your Turn!)

Before I get into today’s “H” post, I just wanted to document the workout I did after work. I think I might start documenting workouts again. I’m not sure if I’ll do it weekly or whenever I workout but I’ll figure something out!

Lately I’ve been following Thinner, Leaner, Stronger which I’ve mentioned before in this post and several others I’m sure.

Today was chest, tris and calves so I did a few bench press exercises, a couple tricep moves and heavy calf raises. I also added in some push-ups because I love being able to do them. They make me feel strong. I stayed in the 3 sets of 10 reps range for the strength exercises today.

After lifting I did some hill climbing cardio on the treadmill for 20 minutes. The whole workout took about 45 minutes so not too shabby!

I’ve been sticking to 4 lifting workouts each week and starting this week I want to start doing more cardio. I hate it but it does a body good!

Now on to my H post for the 2018 A to Z Challenge!

Today I wanted to focus on the things that make me happy. Sometimes when I’m feeling really down it’s hard to think about happy things. Making this list was pretty fun and it made me realize that there are all kinds of things that make me happy!

I encourage you to make your own list and keep it to remind you that there are things in your life that make you feel happy. :)

 

52 Things That Make Me Happy

1. my husband
2. my kids
3. my bullldogs
4. true crime podcasts (is that weird?!)
5. watching Dateline
6. Kempswiches
7. rain
8. sunshine
9. unicorns
10. making home improvements
11. supportive people
12. nail polish
13. makeup
14. great smelling body scrubs
15. my Jeep
16. lifting
17. loud music
18. playing Candy Crush (seriously…haha)
19. reading inspirational memoirs
20. watching my kids participate in sports they love
21. Vanderpump rules
22. Netflix
23. looking at Human Unlimited t-shirt designs
24. the Minnesota Vikings
25. spring, summer and fall
26. audiobooks (You Are a Badass is my favorite for sure)
27. mermaids
28. cool colors
29. Target (not gonna lie)
30. Christmas lights
31. butterflies
32. tattoos
33. paying off debt
34. having a 2-year degree
35. cold cereal (Cinnamon Toast Crunch, Cinnamon Life, Reese’s Puffs, Cocoa Pebbles…)
36. the ocean
37. face masks
38. writing
39. photos
40. Chris D’Elia (LOVE this man – he makes me laugh until my face hurts)
41. fun memories
42. handwritten notes
43. candles (especially lilac, orchid and vanilla scents)
44. my journals
45. Britney Spears’ Instagram account
46. fitness leggings
47. Shinedown
48. freshly washed bedding
49. vodka + Red Bull
50. Fireball
51. new socks
52. cheese (but not too much..)
53. Kesha
54. Ellen Degeneres

 

These are the journals I have:

 

Now it’s your turn!

Q. What are 3 things that make you happy?

 

xo Mindi

The post H. 52 Things That Make Me HAPPY (Now it’s Your Turn!) appeared first on Lifting Makes Me Happy.

Related posts:

1. C. How to CHALLENGE Negative Thoughts + 10 Questions to Ask Yourself
2. F. 16 Anti-Inflammatory FOODS to FIGHT Depression + What to Avoid
3. 4 Practical Ways to Control Your Eating All Year Long

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G. How to Set GOALS When You’re Depressed + 6 Simple Steps

I’ve realized when I’m depressed that I give very little time to myself. I don’t take the time to think about what I want in life, what I’ve accomplished, what I’d still like to accomplish, etc. I just worry instead.

Setting goals is important in life because it gives you something to focus on and work towards. When you meet small goals, you’ll inch closer to your bigger goals.

 

How to Set Goals When You’re Depressed

 

 

Start small. Like, tiny, tiny. The tiniest step towards your goal is always something to be proud of. When depression is challenging your inner voice, just take one tiny step towards what you want to accomplish.

If it’s to clean your house, begin with sweeping the kitchen or making your bed. If it’s to get ready for the day, start by taking a shower. If it’s to start working out, start by walking around the block.

Keep goals S.M.A.R.T. Specific, Measurable, Achievable, Relevant & Time Sensitive.

Evaluate. Take your needs, strengths, values and limits into consideration.

Reassess. When you’re dealing with depression, moods can shift greatly from day to day. Some days you feel stronger than others and that’s okay. Take that into consideration every day and reassess your tiny steps to do what you’re able to do that particular day.

Don’t beat yourself up. If and when you have a setback (because you will, everybody does), realize it’s not the end of the world. Some days are just better or worse than others and that goes for everyone. Tomorrow is a new day to try again.

Don’t be overwhelmed by the big goal(s). It takes time to achieve goals. Don’t belittle the tiny steps you might be taking to get there. A step forward is better than staying in the same place. Focus on the tiny steps.

 

When you’re feeling depressed and down, try to remember to give yourself some time to think about what you want to accomplish. Depression makes it hard to be hopeful sometimes but the alternative to not setting goals is not working towards the things you want to accomplish in life. When you move closer towards your goals, it gives you something positive and something to be hopeful for.

All of us struggling with depression can always use some hope.

 

xo Mindi

The post G. How to Set GOALS When You’re Depressed + 6 Simple Steps appeared first on Lifting Makes Me Happy.

Related posts:

1. April 2017 Goals: Fitness, Financial, Blogging + Personal
2. May Goals 2017: Fitness, Financial, Blogging + Personal
3. My Monthly Goals: June 2016

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