GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Archives for October 2017

October 31, 2017 By Shimpli Patil 1 Comment

Did you know? Water is a Super-nutrient – Part II

drinking-water

So how do you create the need to drink water

In my first part we looked at how water is an important nutrient in our body and why it is important to keep ourselves hydrated. In this second part I will tell you how do you keep yourself hydrated?

The answer is very simple – Keeping a bottle of water handy and sipping on it whenever you look at it. Personally this has worked well for me as I myself was terrible at water intake at one point in time. I could hardly drink even a litre throughout the day. Luckily, I was very well aware of the reason and I decided to overcome this problem.

Before stepping out of the house, I made sure that I have carried my water bottle. I followed this for quite a while and now it’s become a habit. If I deprive myself of water now, I can feel my cells and organs screaming out loud for water! My mouth starts to feel the dryness, ad to that the feeling of dullness and low energy, concentration level dips and my head starts aching if I am not well hydrated. These are some physiological signals that my body sends which compel me to grab a bottle of water immediately. Thus, once you make your body cells habituated to drinking enough water, your body makes sure you drink enough of it by sending you the thirst cues more often, thus creating the need to drink!

Now the question is how much water is enough for you?

There are different recommendations for water intake. A rule of thumb is one should drink about 3 litres (12 glasses) of water per day. However, different people need different amounts of water to stay hydrated. For some people, fewer than 8 glasses may be enough. Those who indulge in lot of physical activities and exercise have higher water requirements. The best way to check if you are well hydrated is to check your urine. If your urine is consistently colorless or light yellow, you are most likely to be optimally hydrated. Many a times, increasing your water intake may also increase your rounds to the washroom.

My answer to this problem is that, one should divide the water intake throughout the day instead of drinking 1 bottle at one shot. It’s always worked if you drink 1 glass of water every hour. This reduces the frequency to visit the washroom often and makes sure you are well hydrated throughout the day.

Let me summarize a few tips for staying hydrated

  • When you are out, consider carrying a reusable water bottle so that it could be re-filled with water once it’s empty. This can also make it easy for you to track how much water you actually drank through the day.
  • If plain water doesn’t fascinate you, try squeezing a lemon to your drink
  • Ensure that you drink water before, during and after your workout.
  • Begin and end your day with a glass of water
  • When you feel hungry, drink water. This will help you find if it’s just the thirst or you are actually hungry. True hunger will not be satisfied by drinking water.
  • Prepare a schedule if you have trouble remembering to drink water. For instance, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed or as I mentioned before, drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. It not only keeps you hydrated but also keeps you full so that you eat in controlled portions.

Take-away message: Stay well- hydrated, keep glowing and keep fit!

 

October 30, 2017 By Shimpli Patil 2 Comments

Did you know? Water is a Super-nutrient…Part 1

Girl drinking water

Not many are aware of the fact that ‘Water’ is a super-nutrient. When asked which are the nutrients the common answer is carbohydrates, proteins, and fats. Some manage to include vitamins-minerals too.

Water is an important nutrient for our body and it is abundantly available. It is important from the point of view that if our body is not well hydrated then the other nutrients in our body don’t get metabolized well. Thus, the fate of other nutrients is completely dependent on water.

Water makes up for around 60-70% of our body weight. However, the amount of water contained in different body cells varies. Muscle cells comprise of 70-75% water whereas fat cells contain 10-15% water. Therefore, a muscular person will always have a good percentage of water in his body.

When one doesn’t hydrate himself adequately, his cells start losing water and the adverse effects of dehydration sets in. Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as a heat stroke.

It is possible to go without food for a long time, but people cannot live without water for more than a few days. Every cell and organ depends on water to perform innumerable functions. The most essential functions include the following:
• Removal of waste and toxins out of the body
• Regulating the bowels
• Transport of nutrients and oxygen to all the cells
• Helping the heart pump blood efficiently
• Controlling the blood viscosity, blood circulation and thereby the blood pressure
• Regulating the body temperature
• Lubricating the joints
• Protecting the organs and tissues
• Helping in saliva production

Most of us are aware of these essential functions of water, yet many of them fail to drink enough of it on a daily basis. When questioned, a wide variety of reasons follow, “I tend to forget”, “I don’t feel the need to drink it”, “I don’t feel thirsty”…and so on. It’s been observed that many people tend to confuse thirst with hunger as our brain sends similar cues for both. Thus, some people end up grabbing some snacks in response to a thirst cue which could have been satisfied just by sipping water.

To be contd……..

In our next part we will talk of How do you create the need to drink water?

October 28, 2017 By Trupti Hingad Leave a Comment

High calcium rich recipes for strong bones

We all know that as the age advances most people suffer from osteoporosis. In today’s time, it’s even more visible in youngsters.

Dr Anand Kulkari has explained very well in his blog about Osteoporosis, its symptoms and causes.  For you to refer— https://goqii.com/blog/osteoporosis/

The first line of treatment to prevent or cure osteoporosis is having good nutrition in which CALCIUM forms the major part of the diet.

The moment we think of calcium, our think of milk and milk products and leafy veggies. But, trust me sometimes it’s so monotonous and boring to have a glass of milk and have those boiled or cooked green veggies.

So here I am with some yummy interesting Calcium rich recipes which will not only enhance your calcium intake for the day but will also add variation in meals.

PANEER Ki KHEER

paneer ki kheer

Paneer Ki Kheer is a sweet recipe straight from the heart of Bengal. It is one of the quickest desserts you can make with a unique ingredient-fresh Paneer. This recipe is high in calcium and low in calories making it a good dessert option for people with osteoporosis. Besides, it is rich in protein and riboflavin.

Ingredients

Cow’s milk chenna crumbled 50gm

Skimmed Milk 300ml

Rice powder 1 Tsp

Saffron (Kesar) a few strands

Almonds, blanched and slivered 4

Pistachios, blanched and slivered 4

Green cardamom powder 1/4 teaspoon

Sugar free – to taste/stevia/jaggery

Preparation

Boil milk in a deep pan and simmer till it reduces and thickens slightly. Add rice powder mixed with a little water and stir. Cook till the mixture thickens a little more.

Add saffron and continue to cook. Add almonds, pistachios and green cardamom powder and mix well. Add sugar-free/stevia/jaggery and stir till it dissolves. Add chenna and mix.

Take it off the heat and set aside to cool. Serve. If you wish you can have it hot too.

 Pumpkin Surprise

red pumkin

A low-calorie pudding made of pumpkin. This recipe is rich in potassium, calcium, and magnesium and beta-carotene. A perfect dessert for people who watch their weight and have little time for cooking. In addition, this recipe can prove to be useful for people with high calcium and magnesium requirement.

Ingredients:

Red pumpkin 400 grams

Corn flour 1tsp

Milk 200ml

Cinnamon powder 1/2 tablespoon

Desiccated coconut 1 Tsp

Pomegranate pearls 1 Tsp

Stevia extract to taste

Almonds 10gm

Preparation

Place pumpkin pieces in a large pan. Add Stevia extract and one cup of water. Cover and cook on medium heat for about twenty-five to thirty minutes. Mix cornflour with milk till smooth. Once the pumpkin is cooked add cornflour-milk mixture and mix.

Cook till the mixture thickens. Sprinkle cinnamon powder. Add desiccated coconut and mix.

Transfer the mixture to a serving dish. Sprinkle crushed almonds and pomegranate pearls and serve.

Cardamom Shake

A beverage made up of milk, flavoured with poppy seeds and cardamom. A High calcium recipe good for people with osteoporosis. Also a good Breakfast/Evening time menu option for all

Ingredients:

Toned Milk 300ml

Water 100ml

White Poppy seeds 10gm

Cardamom seeds ground1/2tsp

Stevia, extract to taste

Preparation

Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for about 5 minutes.  Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes. Add 100 ml of milk and process on low speed for 15 seconds. Pour the mixture through a strainer over a pan.

Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds. Stirring constantly bring to boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Now mix stevia extract. Pour the milk back to forth from one pan to another until it is frothy.

Serve immediately in warmed cups.

NADRU YAKHNI

Nadru-ki-Yakhni

Nadru Yakhni is a Kashmiri dish made of lotus root and yoghurt. Called Nadur in Kashmiri, Bhein in Punjabi, and Kamal kakri in Hindi is rich in calcium and magnesium main course recipe

Ingredients: –

Lotus stems 500 gm

Yoghurt 200gm

Onions sliced 200gm

Cooking oil 10 ml

Cloves 6-7

Cinnamon sticks 2 inch

Cardamom black 2-3

Cumin seeds 1/2 tsp

Kashmiri Chilli powder 1 Tsp

Dry ginger powder 1tsp

Mint powder 1/2tsp

Fennel powder 1tsp

Salt to taste

Preparation: –

Cut the edges of lotus stems and peel them. Cut them into diagonal slices. Soak in water. Boil the slices in salted water till soft. Fry onions in oil till brown and grind with a little water. They impart the brown colour to the gravy. Mix yoghurt properly in a half a cup of water, whisk and then strain. Boil the strained yogurt stirring continuously till it changes its colour to yellow. Keep it aside. Heat oil in a pan, add onion paste, cinnamon & cloves, when they crackle, mix Kashmiri Mirch (chilli), fennel and dry ginger powder, add a little water and sauté. Add lotus stems & yogurt to the mixture, bring it to a boil and simmer for 10 minutes, add cumin seeds, salt and cardamom. Finally, add mint powder and mix properly.

Serve hot with Brown rice/roti.

Green Chapati with Sesame Seeds

A calcium and fibre rich dish for patients of osteoporosis. Very easy to prepare with easily available food Ingredients.This recipe is a good variation of regular chapattis.

Ingredients:

Cauliflower green finely chopped 200gm

Sesame Seeds 50gm

Bengal Gram Flour 50gm

Whole wheat flour 200gm

Onion finely chopped 100gm

Cumin seeds 5gm

Coriander leaves finely chopped 1tsp

Cooking Oil 5 ml

Red Chili Powder 1/2 Tsp

Asafoetida 1 pinch

Salt to taste
Preparation: –

Dry roast Sesame Seeds. Mix Bengal gram, whole wheat flour, sesame seeds, red chilli powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl. Make dough using some warm water and prepare chapattis.

Serve hot with Yoghurt or Lassi.

Whole Bengal gram and cauliflower green Tikki

tikki

A mouthwatering snack to meet the increased calcium demands of osteoporosis patients. Easy to prepare from readily available ingredients and a low-calorie alternative to fried snacks

Ingredients:-

Bengal gram(whole): – 200g

Cauliflower: – 100g

Onions, chopped finely 200g

Breadcrumbs: -100g

Cumin seeds: -1\2 tsp

Green Chilies, chopped finely: – 3-4

Ginger 1tsp

Oil 5ml.

Salt to taste

Preparation:

Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water.  Grate onion, cauliflower, & green chillies and mix well to the gram paste. Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions. Flatten each portion with your palm and shallow fry this tiki in hot oil.  Once the Tikki turn brown in colour, remove and serve hot with chutney or sauce.

So, get your bones strengthened with these yummy calcium-rich recipes!! Stay tuned for more such recipes. I will be back with some more interesting healthy recipes to boost your bone health.

 

 

October 18, 2017 By ASHWINI PRAKASH CHAUDHARI 2 Comments

Dark Chocolate and its health benefits

dark-chocolate
Whenever I think about chocolates my taste buds get active and my saliva starts rolling……. And I guess it’s the same with every one of us. From the time we start understanding our taste buds, chocolate is the most common food we crave for and this craving continues even as we age.

People have different choices in chocolates such as milky, Cadbury, jelly, liquor-filled chocolates, dark chocolate, candies, bars etc., but in all these Dark Chocolate is the most nutritious. In 100 grams bar, it contains 50-70% cocoa and 11 grams of fibre. It also has plenty of iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. However, one should consume it in moderation.

A study conducted by the University of California tested the theory that, as Dark Chocolate is believed to increase your metabolism; these benefits may cancel out the calories consumed. It may not be an obvious food choice for dieters, but research findings suggest that eating dark chocolate in moderation could actually keep you slim. Adults who consumed dark chocolate frequently had a lower BMI (Basal Metabolic Index) than those who didn’t, despite them often eating more calories and not exercising more.

Like tea, dark chocolate contains flavonoids, which are compounds that act as antioxidants. Dark chocolate has the type of fat in chocolate may actually increase the good HDL (high-density lipoprotein) cholesterol and will not increase the bad LDL (low-density lipoprotein) cholesterol in the blood.

Dark Chocolate is our hearts Best Friend.  Yes!!! You heard it right our Hearts best friend.

A recent Harvard study concluded that eating dark chocolate may have a reduced benefit on blood pressure. This is likely due to the flavanols found in chocolate that contain at least 50 to 70% cocoa, which appear to result in mild blood vessel dilation. Compounds called phenols are present in cocoa-rich chocolate. These antioxidants are the same as the ones found in red wines.

Dark chocolate is rich in brain-boosting chemicals when you have got a tough exam coming up? Boost your IQ and indulge your taste buds at the same time by snacking on a few squares of chocolate which will help you to improve blood flow to the brain as well as improving their ability to form new memories.

Dark Chocolate not only offers many amazing health benefits, it is also a great pick-me-up snack so can help you stay energized for your workouts. It is high in energy-boosting chemicals including theobromine (a stimulant found in many popular energy drinks) and caffeine. Have 1-2 squares of chocolate in the afternoon or before a workout to help stay energized for a longer period of time.

Skin is the most sensitive organ of our body, the skin creams are great for keeping our skin looking more youthful, they can only do so much; to really keep the wrinkles at bay, you need to look to your diet. Research has suggested that, when it comes to fighting free-radicals, dark chocolate could be even healthier than fruit! When tested and compared to juices from ‘superfruits’ such as blueberries and pomegranate, dark chocolate was found to be higher in antioxidants.

Dark Chocolate makes you happy

Dark Chocolate is known to be high in mood-boosting chemicals and findings published in the scientific journal Nutritional Neuroscience have suggested that the food can even help reduce the symptoms of depression. As we talk about the taste buds when the taste buds are stimulated with pleasurable flavours, there are endorphins released in the brain. These endorphins are the feel-good compounds of the body. Chocolate contains chemicals that cause the brain to release compounds that trigger the ‘feeling of love’.

In moderation, if you consume 2 squares of dark chocolate every day you can continue to be healthy as well as fit for a long period of time.

“Note to self- Eat lots of Chocolate when times get rough and eat even more when times are great.” So always keep a smile on your face, a rainbow in your heart and some dark chocolate on hand! To make healthy lifestyle choices click here.

 

  • 1
  • 2
  • 3
  • 4
  • Next Page »

Search

Recent Posts

  • Why Longevity Must Be India’s Next Health Mission
  • Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss
  • 5 Fat Loss Mistakes You Might Be Making
  • 11 Fat Burning Foods You Should Try For Weight Loss!
  • Portion Control: The Right Method To Lose Weight

Stay Updated

Archives

  • June 2025 (10)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (27)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (25)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (17)
  • September 2022 (14)
  • August 2022 (13)
  • July 2022 (19)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)
Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme … [Read More...]

Mayur Sutar Health Transformation

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii