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Why Should You Choose Fenugreek over Other Seeds?

Why Should You Choose Fenugreek over Other Seeds?

Fenugreek is a herb you might not have heard of if you don’t do a lot of cooking or aren’t from the parts of the world where it is commonly used (or a breastfeeding mom). But you’ve tasted fenugreek if you’ve ever had artificial maple syrup, and you’ve probably had it in your favorite Chinese, Indian or Mediterranean food.

What is Fenugreek?

The plant fenugreek is an annual from the family Fabacaea (which includes peas and legumes). The plant has clusters of three oval leaves.

The leaves can be used as an herb, and it is eaten like a vegetable or in salads in India and elsewhere. The seeds are also used as a spice, and many of the medicinal preparations using fenugreek involve the seeds.

    What Does it Taste Like?

    As you might imagine from its common use, fenugreek tastes a little like maple syrup. It is a sweet-tasting herb that combines well with the spicier flavors enjoyed in Indian and Middle Eastern cuisines. The seeds have a bit of a bitter taste that is made milder through cooking.

    Fenugreek is often one of the spices in Chinese five spice powder (along with anise or corriander, Szechuan or black peppercorns, cinnamon and cloves) and is used in curry powder as well.

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    Nutrition Profile

    • Fiber: 3 grams
    • Protein: 3 grams
    • Carbs: 6 grams
    • Fat: 1 gram
    • Iron: 20% of your daily requirements
    • Manganese: 7% of your daily requirements
    • Magnesium: 5% of your daily requirements

    Health Benefits of Fenugreek

    1. It increases breastmilk supply

    If you’re a mom you might have heard that one of the health benefits of fenugreek is boosting milk production. Many breastfeeding moms drink tea or take supplements that include fenugreek as a galactagogue (that’s a fancy word for something that increases milk supply).

    Some studies have been done on the use of fenugreek among new moms, but results have been mixed. Talk to your lactation consultant about dosing if you want to try it. Doses of more than 3,500 mg a day are not uncommon; you’ll know you’re getting enough when your urine starts to smell like maple syrup. You may see a result within a couple of days to a couple of weeks.

    2. It reduces inflammation

    But there are a lot of other benefits of consuming this herb regularly. Fenugreek is said to be antimicrobial and antioxidant, and it can reduce inflammation in the body. Inflammation can lead to all sorts of health problems, from depression to heart disease and arthritis.

    3. It helps with your digestive system as well

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    It is considered an appetite stimulant and can be taken for gastrointestinal problems such as an upset stomach, constipation and gastritis. It has also been used to treat diabetes because it seems to be able to slow absorption of sugar in the stomach and boost insulin production. It might also be helpful for people with high cholesterol.

    4. It serves as an aid for both men and women’s reproductive system

    Women might also see a benefit from taking the herb when they suffer from painful menstruations or polycystic ovary syndrome. Men could use it to treat erectile dysfunction and male infertility, among many other uses.

      Dangers of Using Fenugreek

      Fenugreek sprouts were determined to be the cause of an E.coli outbreak in Germany and France in 2011. The herb and its seeds are generally safe, but they could interfere with blood-clotting drugs.

      Because fenugreek is part of the legume family, people who have peanut allergies or other legume allergies may have a reaction to this herb.

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      In large doses it can also cause diarrhea and stomach upset. Always check with a doctor before consuming an herb or seed medicinally, especially if you are pregnant or nursing.

      Fenugreek Recipes

      If you’d like to experiment with fenugreek in cooking, there are lots of ways to try it. Don’t be intimidated by the long ingredients lists on some of these recipes – spice blends often have a lot of components but are easy to put together.

      1. Methi Chicken Recipe

        If you want to try a dish using fresh fenugreek leaves, try this methi murgh recipe from the Daily Meal. Check Asian markets for the fresh leaves.

        2. Wild Mushroom Biryani

          The recipe from the Daily Meal calls for dried fenugreek leaves.

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          3. Makhani Chicken

            Indian butter chicken is another classic dish that uses dried leaves, as in this recipe from All Recipes.

            4. Mothers’ Milk Tea

              Help a new mom by brewing up some mothers’ milk tea , which includes fenugreek seeds as a main ingredient. Get the recipe from the Kitchn.

              5. Spiced Cauliflower with Toasted Coconut and Red Lentils

                A great side dish using fenugreek seeds is the spiced cauliflower with toasted coconut and red lentils from the BBC. This recipe has a lot of parts, but you could just make the cauliflower for a taste of fenugreek without all the work.

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                Sarah White

                Freelance Writer, Editor, Professional Crafter

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                Last Updated on November 5, 2020

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on Small Tasks

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                You can learn more about goals vs objectives here.

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                2. Take a Break From Your Work Desk

                When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                3. Upgrade Yourself

                Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                4. Talk to a Friend

                Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget About Trying to Be Perfect

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                6. Paint a Vision to Work Towards

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                7. Read a Book (or Blog)

                The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                8. Have a Quick Nap

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                Try a nap if you want to get out of a rut

                  One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                  9. Remember Why You Are Doing This

                  Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                  What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                  10. Find Some Competition

                  When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                  Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                  11. Go Exercise

                  Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                  As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                  If you need ideas for a quick workout, check out the video below:

                  12. Take a Few Vacation Days

                  If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                  Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                  Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                  More Tips to Help You Get out of a Rut

                  Featured photo credit: Ashkan Forouzani via unsplash.com

                  Reference

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