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Archives for January 2019

January 14, 2019 By Sindhu Ashwin 1 Comment

Know Your Fats – Oils Benefits

Trans-fat-alternative-Low-calorie-sugars-can-structure-and-solidify-vegetable-oils-finds-study_strict_xxl

All that we are aware of fats and oils is their weight gain ability. But, did you know that these fats and oils have many benefits too? Recommended dietary allowance (RDA) also says 20-30% of the whole diet should come from fat. Many oils have great taste due to their fortification. For instance Olive oil pairs very well with salads.

Let’s read more benefits:

  • Brain development: Fat provides the structural components not only of cell membranes in the brain but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster. Many pregnant women are asked to consume oil on a slightly higher side for the brain development of the child.
  • Vitamins absorptions: Fat-soluble vitamins A, D, E, and K are absorbed by the intestines to provide vitamins to the body.
  • Healthier skin: Right amount of fat intake decreases the chances of skin deficiencies like dry, flaky skin etc. It gives the skin a shining and rounded appeal. The layer of fat below the first layer of the skin provides insulation to help regulate body temperature.
  • Healthy cells: Fats acts as a vital part of all the membrane. Fat surrounds each cell of the body. Without a healthy fat, cell membrane will not be able to function the right way.
  • Taste: Besides being a nutritious energy source, fat adds to the appealing taste, texture, and appearance of food.
  • Cushion for organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
  • Hormone manufacture: Fat helps in the secretion of hormones like prostaglandins, hormone-like substances that regulate many of the body’s functions. Fats also regulates the production of sex hormones. But, fat more than RDA if present will also hinder secretion of sex hormones. One should be in their ideal body weight and consume just the right amount of oil and match their ideal body weight (IBW).  Teenage girls who look lean before their puberty will put on weight from the assistance of fat cell to sex hormones.

At GOQii we advise on healthy eating and leading a healthy lifestyle.

January 13, 2019 By Arooshi Garg 6 Comments

7 Super foods you must try this year- Don’t miss out!

jusmoothie-1

Since recent years the “Super Food” market has definitely been on the rise. But, what is a “superfood” anyway?

A “Superfood” refers to any food which is nutrient packed and dense. In other words, they have a rich supply of micronutrients like vitamins, minerals, and antioxidants.

Such foods used to be the type only woo-woo health nuts would gravitate toward. But, more recently, they have expanded to appeal to folks in a variety of cohorts. For example, as recently as two years ago, quinoa, flax seeds, and kale were considered exotic and difficult to find in supermarkets. Now, however, these super foods have become staples in the ‘healthy diet’ of many. From herbs and spices to fruits, vegetables, and grains, each year brings about a whole new variety of nutrient-rich, vitamin-packed foods that we can add to our daily meals.

So how about we give you some examples of these power-packed, cutting edge foods filled with good-for-you vitamins, minerals, and disease-fighting phytochemicals?

Here are 7 of the healthiest foods that you should be eating this year:

 i) JU-SMOOTHIES

The newest word in the food dictionaries, everywhere… this trend is the latest to catch in the eye of health enthusiasts. What do you get when you cross a fresh juice with a smoothie? A Ju-Smoothie of course. A JU-smoothie is a fiber-filled liquid concoction with extra nutritional benefits than just a fruit-vegetable juice.

The JuSmoothie means you make your fresh juice and then blend it with bulky fruits or other ingredients that aren’t juicer friendly.

Vegetable and fruit juices absorb quickly which means they can leave you hungry a couple of hours later. But blend a super nutritious juice with a banana, melon or a sapota ( Chikoo) and some crushed flaxseeds or nuts and you’ve a more solid and substantial concoction that is absorbed slower and will keep you going longer with good satiety.

 ii) MATCHA (the newest green tea)

matcha

Green tea has become a staple in diets for some years now. The new entry, “Matcha” is derived from the Japanese sencha leaf and then stone ground into a bright-green fine powder. Matcha literally means powdered tea, and it’s incredibly good for health. The concentration of epigallocatechin gallate (EGCG) in Matcha is found to be 137 times greater than the amount found in most store-bought green tea. EGCG is known to boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells), particularly in the belly. It can be made in the traditional way or be added to lattes, iced drinks, milkshakes, and smoothies. A single serving has around 4 grams of protein!!!

iii) Nut-Based Vegan Cheese

Nut-Based Vegan Cheese

A lot of vegan cheese varieties are emerging. Everyone’s favorite staple – cheese – gets a healthy makeover with nut milk. Nut-based cheeses are made from (alternative mil such as)almond, cashew, and macadamia but, prepared in traditional cheese-making style. That’s good news for vegans and cheese lovers!

Vegan cheese can have several benefits. It boasts to be rich in vitamin E and B12 and the content depends on the milk used and preparation method used.

iv) Beet Greens

Beet Greens

Vitamin A-rich beet greens look similar to chard and even people who don’t like the sweet starchy flavor of beets, love beet greens. So next time you get beets with the greens still attached, don’t toss away that superfood in a bin. Rather, toss it in a mixed salad with carrots, radishes, tomatoes, and cucumbers!

Beet greens can be used in smoothies and soups. You can also replace them into a recipe that calls for spinach, kale, or lettuce. You can even or sauté them for an easy side dish that cooks in just a couple of minutes.

v) Teff : Teff is gaining popularity worldwide. Teff is an ancient and intriguing grain, tiny in size yetpacked with nutrition. It is simple to prepare and similar to millet or quinoa if you cook it. It is a fine grain—about the size of a poppy seed—that comes in a variety of colors, from white and red to dark brown. This tiny grain that has been a staple of traditional Ethiopian cooking for thousands of years

teff-grains

First cultivated in Ethiopia, Teff is high in calcium, iron, fiber, and protein with a mild, sweet, and nutty taste. It’s also naturally gluten-free.

Teff works well in a main or side dish, in baked goods, sourdough flatbread, or as a substitute for cornmeal in some recipes.

vi) Rooibos Tea

Rooibos Tea

Green tea isn’t the only super-healthy tea out there. Along with Matcha tea, Rooibos tea, too, has been showing up on supermarket shelves.

Rooibos tea is a red-colored herbal is a tea made from the leaves of the rooibos bush. Native to South Africa, it has shown to be beneficial for lowering LDL and improving HDL. Health benefits of red rooibos tea include its use as a cure for headaches, insomnia, asthma, eczema, bone weakness, hypertension, allergies, and premature aging.

The tea is absolutely free from caffeine content and is also low in tannins. Rooibos tea is said to contain rare nutrients like Quercetin and Bioflavonoids that assist in good blood circulation and obstructs hemorrhaging.

vii) Coconut sugar:  Coconut is one food that has emerged as a superfood lately. From organic coconut oil to organic coconut water and coconut flour, all have shown potential high nutritional qualities. Foodies are moving on to a different palm product-coconut sugar, also known as palm sugar. It has been used as a sweetener for thousands of years in Southeast Asia where coconuts are abundant, and it’s gaining popularity all over the world now as a “healthier” sugar alternative.

coconut-sugar

Unlike pure table sugar, only 78 percent of coconut sugar is actually sugar; the remaining 22 percent comes from nutrients like zinc, iron and fiber—more specifically, inulin, a type of insoluble fiber that acts as a prebiotic to feed the healthy bacteria in your gut and slows down the digestion and absorption of sugar into the blood. But be cautious in the usage, while coconut sugar is marketed as a “low GI sweetener,” it is still sugar: caloric and potentially fattening. So approach this health trend with caution. Consider coconut sugar the new honey—an ever-so-slightly better alternative to refined sugar!

So whether you’re a health nut looking to try the latest and greatest or just a foodie looking for new ingredients to add to your beloved recipes…get all or at least some of these Super Foods on your plate this year!

January 12, 2019 By Arooshi Garg 2 Comments

10 Delicious recipes for festive ‘Makar Sankranti’

 

Seaseme seed sweet

Makar Sankranti is one of the most auspicious days for the Hindus, and is celebrated in almost all parts of the country in myriad cultural forms, with great devotion, fervor & gaiety. On Makar Sankranti, the sun enters the sun-sign of Capricorn or Makara (Hindi name for Capricorn).

The word ‘Sankranti’ signifies the movement of the sun from one zodiac sign to another. Thus, the name of the festival literally means the movement of the sun into Capricorn. From this day, the duration of the day increases and that of the night decreases and winter recedes, paving the way for summer.

Millions of people take a dip in rivers like Ganga Sagar & Prayag and pray to the Sun god. It is celebrated in southern parts of the country as Pongal, and in Punjab is celebrated as Lohri & Maghi. Gujarati’s not only look reverentially up to the sun, but also offer thousands of their colorful oblations in the form of beautiful kites all over the skyline.

Gur/Jaggery and Til/Sesame seeds are one of the main ingredients used for making sweet dishes on this festival. Different recipes are made all over India ranging from lip-smacking sweet and savory dishes. I remember pouring in popcorn into the special bonfire lit up every year on the occasion of Lohri and shoving in raw potatoes and sweet potatoes in the fire once it was about to subside. For the delicious potato chats, we made with those firewood roasted potatoes!

Here is my collection of personally tried and experimented special dishes this year for Makar Sakranti. So put on your chef’s hat and exhibit your cooking skills!

1.   Jaggery coated caramelized popcorn

You will need: Jaggery, unsalted popcorn kernels

Method:

  • Mix jaggery in little luke warm water. The amount of water should be just enough to soak the jaggery and make syrup of soft ball consistency.
  • Combine the popcorn and jaggery syrup and mix very well.
  • Let it cool completely and serve as a snack
  1. Kadhi Palak (Curdy Spinach and gram flour curry)

You will need: Gram flour/besan, chopped onions, Fenugreek leaves, Grated Ginger, Carom seeds (ajwain), chilli powder, salt, beaten sour yogurt, turmeric powder, fenugreek seeds, spinach leaves.

Method:

  • Blanch spinach leaves in hot water for 4-5 minutes and chop. Heat oil in a pan add, and carom seeds (ajwain), sauté chopped spinach for 1 minute and keep it aside.
  • For the curd batter/kadhi: Whisk the yogurt well. Add the gram flour and whisk thoroughly till smooth. Add the turmeric powder, salt and three cups of water and mix well. Heat oil in a non-stick pan and add the fenugreek seeds, cumin seeds, red chilies, salt, ginger and sauté for a minute.
  • Stir in the yogurt mixture, bring to a boil and cook on low heat for about fifteen to twenty minutes, stirring occasionally. Add chili powder and sautéed spinach, and continue to simmer for two to three minutes.
  • Serve hot with steamed rice.

3.     Sesame seeds and Jaggery balls (Til Aur Gur Ke Ladoo)

You will need lightly roasted sesame seeds, jaggery, dried and grated coconut, cardamom powder.

Method

  • Grind lightly roasted sesame seeds and jaggery to a coarse mixture using a mixer or a mortar and pestle.
  • Transfer the mixture onto a plate, add dried coconut and green cardamom powder and mix well.
  • Divide this mixture into equal portions and shape into lemon-sized balls
  • Store in airtight jars.

4.    Puffed Rice Balls (Kurmure ladoo)

You will need: Jaggery, puffed rice, clarified butter (ghee)

Method

  • Heat a non-stick pan; add clarified butter and jaggery, and cook till the syrup attains a soft-ball consistency.
  • Add the puffed rice and mix.
  • Divide into equal portions and shape into balls.

5.    Bottle Gourd Slabs

You will need- milk, grated bottle gourd, mixed chopped nuts, dates syrup, cardamom powder.

Method

  • Grease an aluminum tray with sufficient ghee. Boil milk in a deep non-stick pan. Add grated bottle gourd and mix, cook till its volume becomes half and mixture becomes thick.
  • Add half the chopped nuts and dates syrup. Mix well and cook for five to ten minutes.
  • Remove from heat, pour into the greased tray and spread evenly. Sprinkle cardamom powder and remaining chopped nuts and set aside for an hour.
  • Cut into desired shapes and serve.

 6.     Sesame slabs (Til chikki)

You will need: roasted sesame seeds, clarified butter (ghee) and jaggery.

Method

  • Heat clarified butter in the deep non-stick pan, add jaggery, mix well and cook on a medium flame for 3 minutes while stirring continuously.
  • Switch off the flame, add the roasted sesame seeds and mix very well.
  • When the mixture is ready, put the entire mixture over the back of a greased plate or a smooth stone surface.
  • Roll it out thinly into a circle using a greased rolling pin.
  • Cut them into square pieces using a sharp knife.
  • Allow it to cool completely.
  • Once cooled, store in an air-tight container.

7.  Mixed Sprouts with beaten rice

You will need: beaten rice (chiwra), mustard seeds, chopped onion, slit green chilies, mixed sprouts lightly steamed, turmeric powder, salt, lemon juice, chopped coriander for garnishing.

Method:

  • Place beat rice (chiwra) in a sieve and wash lightly. Drain and leave aside for 10 minutes.
  • Heat the oil in a non-stick pan and add the mustard seeds. Add onions and green chilies and sauté on a medium flame for a few minutes or till the onion turn light brown in color.
  • Add steamed mixed sprouts and sauté on a medium flame for 1 to 2 minutes.
  • Add the turmeric powder and salt. Mix well and cook on a medium flame for 1 minute.
  • Add water, mix well and cook on a medium flame for 1 to 2 minutes.
  • Add soaked and drained beaten rice (chiwra), lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  • Serve hot garnished with coriander.

8.   Mustard and Spinach leaves Curry (Sarson ka saag)

You will need Mustard leaves, spinach, fenugreek leaves, finely chopped onions, finely chopped tomatoes, chopped ginger, ginger garlic paste, mustard seeds, salt.

Method:

  • Wash the mustard leaves, spinach, fenugreek leaves and chop them finely.
  • Add chopped ginger and pressure cook it for 45 minutes.
  • Remove and grind the greens till it is well mixed. Add salt. Cook again over low heat.
  • -Serve hot with a tempering of mustard seeds and ginger garlic paste.

9.   Corn Bread (Makke ki roti)

You will need: maize flour, salt, carom seeds, chopped green chilles, grated ginger

Method:

  • Mix all ingredients together and make a soft dough with water.
  • Make flat and round breads or chapattis, grill them on a hot flat pan/tava till they turn golden brown and evenly cooked from all sides.
  •  Serve hot with white butter, Sarson ka saag and jaggery!

 10.  Spicy mixed Brown Rice and lentils (Khara Pongal)

You will need: lentils, brown rice, cumin seeds, peppercorns, asafoetida, grated coconut, slit green chili, turmeric, salt, roasted slit cashews

Method:

  • Cook cumin seed, mustard seed, peppercorns, and asafoetida in hot oil for 2 minutes. Stir the lentils into the mixture and cook another 2 minutes. Add rice, grated coconut, green chili, turmeric, salt, and water and stir.
  • Close the lid of the pressure cooker and slow cook about 35 minutes. Relieve the pressure from the cooker; stir the cashews into the mixture.
  • Garnish with shredded coconut and serve.

Hope you will relish these recipes this Makar Sankranti!

January 11, 2019 By GOQii Editor 1 Comment

Insurance: An Investment in health-India Fit Report 2019

healthinsurance1

85% people believe they should get health insurance before the age of 30: Massive demand for Health Insurance fueled by an increase in Lifestyle Diseases & Growing Healthcare cost: GOQii IndiFit Report 2019

The sedentary lifestyle which many of us lead has facilitated the growth of many lifestyle diseases. A new ailment turns up time to time and this is way past the phase of surprise. Trust in the healthcare system has further depleted with 96.5% of people not trusting the system as the number of zeroes on bills keep increasing and thus the need for health insurance is higher than ever.

According to the 5th edition of the GOQii India Fit Report 2019 titled  that released yesterday, “There is a massive demand for Health Insurance fueled by an increase in Lifestyle Diseases & Growing Healthcare cost” The survey that was conducted among 700,000 respondents across the country indicates that 85% respondent believe they should get health insurance before the age of 30.

The report, however, indicates despite the increasing awareness about the importance and need for an insurance policy, 20% of the respondents still don’t own insurance policy. The common notion that continues to prevail is that insurance is confusing to understand, a prime reason that discourages people from buying one. The high cost of insurance also deters them.

healthinsurance-graphInsurance premiums are on a constant rise, it is getting more expensive year after year and procuring ideal health insurance for you and your family has become shockingly confusing. What exactly is “Ideal” when we talk about Health Insurance?

Respondents at large felt that ideal health insurance should cover medical check-ups, cost of medicines, Ambulance charges, Dental treatment, Follow-up charges post-surgery and preventive medicines. The other benefits they looked for also included Accidental coverage, Good Afterlife benefits, Benefits for nominees, complete coverage / Maximum cover, Easy claim settlement, Sum assured benefits and term insurance benefits. Respondents strongly believed cashless hospitalization (87.9%) is the most sought-after health insurance benefit followed by medical bills reimbursement facility (67.7%) and better treatment in best hospitals (59.0%).

When we asked the respondents about what a trustworthy insurance plan would be? This is what he had to say, “A trustworthy insurance plan should have a low premium, high returns, wide range of ailments that will be covered under insurance and no deductions based on the condition of a person while he/she buys the insurance”.

According to the India FiT report 2019, 90% of people believe healthier people should pay lesser premiums on their insurance policies. 70% are willing to share health data with insurance companies to get a discount on premiums.

Download the full report here: www.Indiafit.org

 

 

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