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Amazing Benefits of Sesame Oil (+5 Refreshing Recipes)

Amazing Benefits of Sesame Oil (+5 Refreshing Recipes)

We hear a lot about the benefits of olive oil and the dangers of hydrogenated oils, but what about sesame oil? This vegetable oil is often considered a staple in Asian cuisines, but in the Western world, much less is known about it. Here are some of the multifaceted benefits of sesame oil, as well as a few mouth-watering recipes.

1. Support heart health

Of all the benefits of sesame oil, the most important of all is its ability to support the heart. As an anti-inflammatory, sesame oil acts to prevent atherosclerotic lesions, a chronic disease of the heart. Sesamol, an active ingredient in sesame oil, is packed with more than two dozen beneficial components for the heart.

2. Maintain soft skin

While tea tree oil is best known for supporting skin and hair, sesame oil also provides nutrient-dense fats that can soothe the skin. Sesame oil is considered a natural sunscreen containing vitamin E. It also moisturizes dry skin and can counter the effects of aging and wrinkles.

3. Powerful antioxidant

Sesame oil is a powerful antioxidant, meaning that it helps prevent free radicals from multiplying in the body. Free radicals have been known to play a role in various disease processes, including cancer and neurological disorders.

4. Preserve joint flexibility

Sesame oil has frequently been associated with joint health. One surprising study showed that the potent oil exerted a more positive impact than its contender–an arthritis drug for the knees.

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5. Support oral health

There are many supposed facts about food that we question. However, sesame oil’s ability to bolster oral health is well-documented in medical research. Rinsing the mouth with sesame oil has been shown to lower streptococcus mutants in both the teeth and saliva.

6. Great source of protein

Some will claim that you can only obtain a sufficient amount of protein from meat. However, this is far from true. Sesame oil is one of many vegetarian sources of protein, containing nearly five grams per ounce.

7. Protect against diabetes

One of the more surprising benefits of sesame oil is that it can actually help stave off diabetes. A 2011 study in the American Journal of Clinical Nutrition showed that sesame oil complemented and increased the effectiveness of an anti-diabetic drug.

8. Lower blood pressure

Something about sesame oil seems to induce a positive effect when consumed by those with hypertension. It is believed that the high magnesium content in the oil is responsible for stabilizing blood pressure.

Five Great Recipes Using Sesame Oil

Stir fry with sesame oil

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benefits of sesame oil

    via the Perfect Pantry

    This delicious and nutrient-dense Asian dish from The Perfect Pantry couples savory with a bit of spice. The stir fry includes bok choy, ginger, and garlic, and takes just minutes to prepare at home.

    Mango pickle

    mango

      via tarladalal.com

      You may be wondering what on earth mango pickle is, but you’ll be glad you took the time to whip some up. This traditional Indian snack combines ingredients you wouldn’t expect to mesh so tastefully. In the end, you’ll have a refreshing dish of both spicy and sweet flavors.

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      Sesame noodles

      benefits of sesame oil

        via The Pioneer Women Cooks

        If you’re in the mood for something simple, sesame noodles are a great staple for those learning to cook. This carefully concocted recipe is chock full of all the right flavors to satisfy and fill you up–like garlic, chili, and green onion.

        Sesame oil chicken wings

        chick

          via allrecipes

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          This recipe will make its way straight to a meat-eater’s heart, giving a casual appetizer an exotic spin. You don’t have to be a pro chef to throw together this nine ingredient recipe in your skillet.

          Sesame green beans

          sesame oil

            via foodnetwork

            This recipe makes for a perfect healthy side dish with only six basic ingredients. In just 10 minutes you will have a plate of savory vegetables you won’t have to force yourself to eat.

            Featured photo credit: Chamille White via shutterstock.com

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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