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7 Surprising Benefits of Quinoa You Never Knew

7 Surprising Benefits of Quinoa You Never Knew

Do you know how to pronounce quinoa? Click on this link and you’ll hear it. It sounds like “keen-wa.” The Food and Agricultural Organization (FAO) decided last year that 2013 should be the International Year of the Quinoa because it is such a highly nutritious food. That certainly made it trendy and it suddenly became cool to serve it to guests. Recipes like quinoa tabbouleh (instead of bulgur wheat), salads of every description, soups, and even meatballs (using pork), all became the rage.

Quinoa is a gluten-free grain. It is now becoming enormously popular even though it has been around for over 4,000 years! One reason is that it has twice the quantity of protein as rice. It also has no less than nine amino acids. However, it must be said that it is not as rich in protein when compared to one serving of lentils, which contain 13 grams. Quinoa contains about half that, while a beef steak has 26 grams.

Here are 7 surprising health benefits of quinoa:

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1. Helps reduce cholesterol

Take one cup of this grain (185 grams). You will be surprised to discover that it contains 0 mg of cholesterol and a very small amount of salt (13 mg, which is just 1 percent). Cutting down on meat and dairy, which raise cholesterol levels, will reduce your chances of getting a heart attack or a stroke. You can easily opt for a quinoa salad instead of bacon and eggs.

2. Contains twice as much fiber as other grains

If you have enough fiber, you are going to avoid a lot of health problems such as constipation, diabetes and obesity. Compared to other grains such as wheat, barley and farro, quinoa has twice the amount of fiber.

3. It’s a great source of riboflavin

Quinoa has loads of vitamins but it has one in particular that is really useful in maintaining energy levels. This is vitamin B2 and is also known as riboflavin. It can help to break down the carbohydrates and fats. If you get enough vitamin B2, you will be more energetic and also have better skin, sharper vision and stronger nerves.

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4. High levels of magnesium

This marvelous grain has high levels of magnesium. If you suffer from cramps in bed, like I do, then lots of magnesium is the answer. This happens to me in hot weather and the reason is that my levels of magnesium are depleted through sweating. This affects the nerves, which contract the muscles. You need anything from 300mg to 600mg of magnesium a day. Just another reason to add quinoa to your diet on a regular basis.

5. Helps in the weight-loss battle

As I mentioned above, the high fiber content makes you feel fuller on a lower number of calories.

One typical serving of quinoa has about 170 calories, which compares very favorably with a serving of pasta at about 370 calories. You can keep the calorie count low by adding salad or vegetables. You can still get up from the table feeling reasonably full but with a much lower energy intake. You are getting all the nutritional value of quinoa as well in that its range of vitamins and minerals is second to none.

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6. Keeps your blood sugar levels steady

In order to avoid getting diabetes, it is imperative that you keep your blood sugar (glycemic index) levels low. It is shocking to realize that 6 million out of the 24 million  Americans who have diabetes, are completely unaware that they have this disease.

Simple carbohydrates (like bread, cakes and pasta) will increase your blood sugar levels and you will get cravings for more sweet things. But if you use a whole grain like quinoa, then the fiber content slows down the whole process and there are no spikes in blood sugar. That means that the insulin process is under no strain. Your chances of getting diabetes are therefore reduced.

7. It improves memory

Our brains love sugar and fat to keep them going. In fact, the brain is made up of 60% fat, but we need to feed it the right types of fat (olive oil, fish and nuts) and other minerals to keep dementia and loss of memory at bay. But the best brain-protecting compounds are flavonoids. Fortunately, quinoa was found to have a very high levels of this vital brain food. Add quinoa to your diet to keep your memory sharp.

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Have you tried quinoa yet? What did you think of the grainy, nutty flavor? Let us have your favorite recipes too in the comments below.

Featured photo credit: Quinoa, Black Beans and Mango Salad/Tomatoes and friends via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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