Archives for August 2020

August 13, 2020 By Navnee Garg Leave a Comment

Healthy Eating: Recipes With Healthy Fats

In the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

Chopped Romaine Lettuce – 3 cups
Mixed Green Vegetables – 2 cups
Flaxseed oil – ¼ cup
Juice of 1 lemon
Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
100% Maple Syrup – 1 tablespoon
Ground black pepper – ¼ teaspoon
Sea salt – ¼ teaspoon

Directions:

Chop greens and place in a large salad bowl.
Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
Squeeze the juice of one lemon directly onto the greens.
Add soy sauce and maple syrup into bowl.
With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
Add sea salt and pepper to taste.
Serve immediately in colorful salad bowls.

My Special Tip: To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
Ripe Banana – 1
Peanut Butter – 1 tablespoon
Ice Cubes – 4 to 6

Directions:

Combine all the ingredients in a blender or a food processor.
Blend until smooth.
Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
Juice of 1 medium orange, divided
Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
Pinch of salt
Orange Zest – 1 tablespoon
Honey – 2 teaspoons
Freshly ground black pepper
Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
Dried currants or raisins – ¼ cup
Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

Shredded Rotisserie Chicken – 1 cup
Half Avocado Chunked
Lemon Juice – 2 teaspoons
Chopped Dill (Shepu) – 1 teaspoon
Extra Virgin Olive Oil – 1 teaspoon
Kale, torn into bite-sized pieces – 1 cup

Directions:

In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

#BeTheForce

August 12, 2020 By Swati Savla 1 Comment

Top Foods to Increase Hemoglobin Naturally

Hemoglobin and Iron are two terms that go hand in hand and there’s a simple understanding behind this. 70% of the body’s iron is found in hemoglobin and myoglobin. Hemoglobin is the red colored pigment present in red blood cells which carries oxygen from the lungs to the rest of our body. This released oxygen then permits aerobic respiration to provide energy to power the functions of our body in the process called metabolism.

That’s not where it’s role ends. It is also a part of other cells which are found in some major organs like lungs, kidneys and the skin. Here, it’s function is that of an antioxidant and regulator of iron metabolism. Finally, it also transports carbon dioxide out of the cells and back to the lungs to be blown out of our body. The expected normal range of Hemoglobin in men is above 13 gm/dL and women is above 12 gm/dL, typically which is not difficult to maintain but still is of major concern if goes below the desired levels, creating a condition called Anemia.

Lack of Folate or B-12, blood loss post surgery, heavy menstrual bleeding or internal bleeding due to ulcers or even inadequate intake are some possible causes of low Hemoglobin levels. All of this explains our symptoms of Anemia like exhaustion, skin paleness, headache to abnormal or rapid heartbeat and chest pain. We’ve read and heard of varied iron supplements which can be taken to replenish extremely low Hemoglobin levels but eating the right kind of foods in the correct combinations can help increase hemoglobin naturally and quickly also.

What Can You Eat to Increase Hemoglobin?

When thinking about Hemoglobin, the 1st mineral coming to our mind is iron but here’s the catch – Iron alone cannot increase your Hb. It has to be in combination with folate or Vit B12 (depending on the deficiency) and Vit. A & C which act as carriers for it’s better absorption. Combining all the above elements finally gives us this list of foods which can help increase hemoglobin naturally.

Foods like shellfish, sardines, tuna, mackerel, eggs and meat are high on heme iron which is easily absorbed in the body and do not require carriers.
Plant foods like Spinach, Kale, broccoli, beetroot, pumpkin seeds, and legumes like soybeans, chickpeas, peas, etc. can help as well.
Vit. A & C rich foods like tomatoes, carrots, lemon, red peppers, oranges, pomegranates, etc. should be used in combination with above mentioned foods.
Fortified cereals also help as they are high in Folate.

While some elements are carriers, some can act as an hindrance. Phytic acid and Calcium are 2 such elements which make Iron absorption harder. Hence, avoid taking calcium supplements or very high calcium rich foods along with iron rich foods or supplements. Before making any changes to your diet, do consult a doctor, nutritionist or your dietitian.

We hope this article to increase hemoglobin naturally helps you. Do leave your thoughts in the comments below! For more useful information on Hemoglobin and other health-related queries, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

August 7, 2020 By Dr. Naina Sudarshan 6 Comments

5 Simple Yoga Asanas To Strengthen Lungs

Lungs are the most important organs of the body as it involves the breathing process. Proper functioning of the lungs is critical for all the other body parts to function well. Recent pandemics including COVID-19, SARI and ILI infections are related to respiratory tract, especially the Lungs, making pulmonary health most important for everyone to prevent and manage these infections. Though we all know Pranayamas are controlled breathing or breathing exercises in Yoga, actual control of breathing starts with Yoga Asanas or the postures. Each Asana has its own breathing pattern. Breath or Prana is the primary source of energy or the force that keeps us alive. So, it is important to keep our lungs healthy and strong. Practising simple yoga asanas can have huge benefits on our lungs and overall health. Here are 5 simple Yoga Asanas which can strengthen our lungs with other benefits.

Simple Yoga Asanas To Strengthen Lungs

1. Tadasana (Mountain Pose)
This posture fills the lungs with plenty of fresh air while we inhale and expands the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen and this enhances the performance of the lungs.

Method:

Stand straight with both the feet 2 inches apart
Inhale deep and raise both arms over the head and interlock fingers of both hands with palms facing up
Lift both the heels slowly while slowly raising your entire body upwards
Balance your entire body on your toes
Holding the position for few seconds while inhaling and exhaling normally
Slowly exhale while lowering the hands and heals down
Come to the rest position

2. Trikonasana (Triangle Pose)
This Asana opens up the chest cavity and lets the airways open for the lungs to get the air easily.

Method:

From standing straight position to spread your legs apart for 3-4 feet
Turn the right foot facing out 90 degrees toward right
Turn the left foot about 30 degrees inwards to the right
Inhale and raise both the arms up on the sides. Shoulder should be relaxed
Exhale and slowly bend your body onto the right side
Try to touch your right foot as much as possible with the right hand until the body is parallel to the ground and spine is straight
Slowly lift the left arm upward in line with the right arm
Hold this position for few seconds while looking up toward the tip of left hand
Slowly inhale and raise up your body. Exhale and bring down the arms on your sides
Repeat the same on the other side now

3. Ardha Matsyendrasana (Half Fish Pose)
This posture expands the chest and lungs on both sides

Method:

Sit on the floor with the legs stretched in front of you with feet together
Bend the right knee and keep the right foot with sole up
Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
Now take the left foot over the right side of the right knee
Keep the left foot flat on the floor
Relax the shoulder and straighten up the spine
Now place the right arm on the outside of the left knee with hand and facing up
Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
Keep the right pal flat on the back of your right foot
Turn your head towards the back from left side
Maintain the pose for few seconds
Slowly exhale and get back to the sitting position
Repeat the same on the other side

4. Bhujangasana (Cobra Pose)
Though there are many benefits through this pose, it expands the chest and lungs to improve the lung capacity

Method:

Lie down with face down and feet together
Forehead should be touching the ground
Place the both the palms on side of your shoulders
Elbows are close to the body
Inhale and tighten the hip and the tailbone
As you exhale drawing the shoulders back, life the upper body
Back and abdominal muscles are stretched
Look straight or towards the ceiling as much as you are comfortable
Hold the position for few seconds
Exhale and return to the face down lying position

5. Shashankasana (Rabbit Pose)
This is one among the easy poses that is easy for everyone. This is also called as child pose or Baalasana. It improves the lung capacity, expands the back part of the lungs, relieves upper and lower back issues and also spine issues

Method:

Sit in Vajrasana (Sitting on your feet with soles facing up and knees bent)
Inhale and slowly raise both the arms upwards straight above the head
Your abdomen and chest cavity are raised up with spine erect in this position
Now slowly exhale and bend forward with the spine erect
Let the abdomen rest on your knees
Hand stretched straight and rested on the floor above the head
Maintain this position for few seconds to few minutes while breathing normally
Inhale and raise your body and arms up
Get back to the Vajrasana position

All these Asanas have many other benefits on our health including increased flexibility, metabolism, toning the abdominal muscles and spinal health. People with back issues, neck issues, spine issues need to be cautious while doing any Yoga postures. It is always good to learn Yoga Asanas under good guidance. People having serious or chronic medical issues need to consult their doctors before doing Yoga.

We hope you try out these 5 simple yoga asanas to strengthen lungs and level up your health! For more articles on yoga, check out Healthy Reads or learn them in LIVE sessions conducted by yoga specialists on GOQii Play.

#BeTheForce