Archives for September 2020

September 19, 2020 By Neha Goyal Leave a Comment

Healthy Eating: Schezwan Dosa

Most of us are avoiding that delectable street food but what can we do in those tiny moments of weakness when we crave it more during monsoons? It’s only natural to feel this way after braving the scorching summer heat and facing the drop in temperature which makes our body crave for some nice warm, cozy, comfort food. While it may sound like a legitimate reason to indulge, let’s keep in mind that it needs to be healthy too! So here’s a mouthwatering street food recipe with a healthy twist – let’s learn to make some Schezwan Dosa!

What You Will Need

For Dosa:

Semolina – ½ cup
Rice Flour – ½ cup
Multigrain flour – ½ cup
Curd – 1 cup
Flaxseed powder – 1 tbsp
Salt to taste
Schezwan sauce – 2 tbsp
Oil for cooking

For Stuffing:

Oil – 2 tsp
Chopped garlic – 1 tsp
Spring onion – ¼ cup
Carrot – ¼ cup
Cabbage and capsicum – thin juliennes
Schezwan sauce – 1 tbsp
Salt to taste
Lemon juice – 1 tsp
Chopped Coriander – ¼ cup

How To Prepare the Schezwan Dosa

First, grind the Semolina into fine powder.
Now mix the rice flour, semolina powder, multigrain flour, flaxseed powder and curd together.
Whisk it and make a pouring consistency batter adding water.
Keep it aside for 15-20 minutes. Then add salt and whisk the batter once more.
For the stuffing, heat oil in a pan and add all the vegetables along with salt. Sauté for 2-3 minutes.
Now add the schezwan sauce and lemon juice. Turn the gas off and cover the pan for 2 minutes.
For the dosa, first heat a dosa tawa and spread a ladle full batter. Spread it over to get a round dosa.
Let it cook till the edges get light golden brown.
Now spread some schezwan sauce over the dosa and put the vegetable stuffing over it.
By this time, the dosa is crispy and golden brown. Sprinkle some freshly chopped coriander leaves and fold the dosa over.
Serve hot with any sauce or chutney of your choice.

We’re sure you’ll enjoy this tasty, nutritious and delicious fusion of South Indian and Chinese cuisine, bringing back some of your fondest monsoon memories without compromising your health. Do 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. You can also purchase some all natural, healthy Schezwan Sauce from the GOQii Health Store within the GOQii app for a discount using your GOQii Cash!

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September 18, 2020 By Neha Goyal 1 Comment

Pistachios – Your Powerful Nutritional Punch!

Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

Pistachios originate from the Middle East but today, 99 per cent of the pistachios produced in the United States come from California.

How Does It Give a Powerful Nutritional Punch?

Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Pistachios

Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Them in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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September 17, 2020 By Jigna Sheth Leave a Comment

Is Soy Healthy or Toxic For You?

There is a booming market for vegan soy-based foods like soy milk, soy cheese, soy crisps, etc. and amid this high demand, the ongoing question is whether soy is bad for you! If you ask experts, you might get a dozen different responses. With soy slowly becoming a part of cereal, pasta et al, could too much of something be harmful? Is it bad for you? How much of it is too much? Let’s find out!

What is Soy?

The soybean is a type of legume originating from East Asia but is now grown and cultivated around the globe. The plant is used to produce different products apart from the edible bean itself, which includes milk, tofu and oil. Some fermented options are tempeh, sauce, natto and miso (which is a traditional Japanese paste made from fermented soybeans). Fermented soy products can actually offer a lot of health benefits since fermentation reduces enzyme inhibitors and makes soy’s nutrients more available.

Soybeans are used to make a variety of processed foods as well, which includes vegan meat substitutes and dairy-free yogurts and cheeses. Other compounds such as soy lecithin and soy protein isolate are often extracted from the plant and added to processed foods and supplements.

Nutritional Information

Soybeans are very rich in nutritive components. Besides the very high protein content, soybeans contain a lot of fibre and are rich in calcium, magnesium, selenium, vitamin E, niacin, vitamin B6, and pantothenic acid.

Potential Health Benefits

Soybeans contain several powerful compounds and phytochemicals that have been extensively studied for their beneficial effects on health, including isoflavones, plant sterols, prebiotics and many more. Some of the well studied health benefits are listed below:

It may help lower cholesterol levels: Some research suggests that including soy foods in your diet may help manage cholesterol levels and promote better heart health. Also, while analyzing several studies, it has been found that consumption of Soy products reduces triglyceride levels, total cholesterol and LDL (bad) cholesterol. Whereas on the other hand, it boosts the HDL (Good) cholesterol.
It may improve women’s health by improving menstrual cycle and increasing fertility: Several studies show that inclusion of soy products in one’s diet could help improve the chances of getting pregnant. It may improve regular ovulation and menstrual cycles and also increases the chances of becoming pregnant if anyone is undergoing fertility treatments.
It may lower blood pressure: Soybeans may lower blood pressure because they contain isoflavones and studies indicate isoflavones might be effective in lowering blood pressure.

Risks and Side Effects

Although soy foods may be associated with several potential health benefits, there are a few side effects and risks that need to be considered as well.

Impact on thyroid function: It contains goitrogens, substances that may negatively affect the thyroid by blocking iodine absorption. However, there’s no evidence that people who have hypothyroidism should avoid it completely. Generally, it’s best to wait four hours after taking thyroid medication to consume any products that contain soy. At the same time, we should be sure that we are consuming enough iodine to prevent adverse effects on health.
Soy is GMO: Most soybeans today are genetically modified (GMO) and sprayed with pesticides. This introduces abundance of toxins that block the healthy absorption of essential minerals. GMOs are associated with a number of health concerns, including antibiotic resistance and a higher risk of developing food allergies. Selecting organic soy products is a simple way to ensure that the foods are produced from non-GMO crops.
Negative impact on Men’ Health: The dangers of soy for men are a result of the high levels of the female hormone estrogen that soy and soy-based products contain. Primarily, it affects the quality and concentration of a male’s sperm, especially when taken in large quantities. Researchers found some drastic change in a group of men who consumed it in large quantities. Their sperm counts lowered down, slow beard growth, bulky breast development and change in emotions were noticed. Basically, some of them started developing female characteristics.

With all the controversial and conflicting information out there, many people are left wondering if it is bad for you? So what’s the verdict? Although there’s no need to give up on it completely, you may want to avoid eating it for breakfast, lunch and dinner. Also, a good amount of research is needed to determine the effect of consumption on overall health, as the majority of current studies suggest that selecting non-GMO, minimally processed, whole or fermented soy foods in moderation is likely safe and beneficial for most people. But before you consume any soy or soy product, do consult with your doctor, nutritionist or dietitian.

We hope this article helps you. For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. Also, if you’re looking for Soy-based protein and other products, browse through select products curated by experts on the GOQii Health Store, within the GOQii App!

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September 16, 2020 By Saba Mirza 2 Comments

5 Yoga Asanas to Strengthen the Back

If long working hours involving a lot of sitting time, incorrect posture and less exposure to sunlight sound similar to you, we’re sure you’ve at some point experienced back pain. Not just at work but traveling also takes a toll on your back muscles. You’ll be surprised to know that back injuries, simple back stiffness and back pain are quite prevalent even among the youth today. The only remedy here is to strengthen the back muscles!

Why Do You Need a Strong Back?

The back muscles are the backbone of the body. They help you maintain correct posture, improve balance and avoid injuries. If your back muscles aren’t strong enough, it can cause stiffness, minor aches and pains which can become problematic in the future, cramps, etc.

The most basic thing you can do to strengthen your back is to avoid long sitting hours, improve your calcium and Vitamin D intake. Improving flexibility is also crucial to prevent stiffness. When it comes to building flexibility and strength, nothing can beat yoga! Let’s look at a few asanas which are very effective in easing your back pain problems.

Asanas to Strengthen the Back

1. Tadasana (Mountain Pose):

Tadasana is a basic asana for various standing yoga poses! It is excellent for improving posture, maintaining the curvature of your back and strengthening the hips and thigh muscles.

Stand straight and keep a small gap between your feet
Keep your hands straight on the sides, stretching the wrist and fingers
Elongate and stretch your back, widen your collar bone and straighten your shoulder blade, relaxing them down the back
Stand on your toes while stretching the knees, thighs and hip muscles without tightening the belly muscles.
Stay in this pose for 20-30 seconds breathing easily.

2. Virabhadrasana (Warrior Pose):

Widely known as the warrior pose, Virabhadrasana strengthens the knees, thigh muscles, opens the hips and chest as well as stretches the back and leg muscles.

Stand in Tadasana pose and keep your feet around 4 feet apart
Turn your left foot out by 90 degrees and left foot in by 15 degrees
Bring both the hands above the head, join your palms and keep your eyes up at the thumbs
Rotate your torso to the left, bend the knees while keeping them above the ankle (avoid bending more than that). Exhale.
Stand in this posture for around 30 seconds.
Straighten the knee while you inhale and bring your hand down
Exhale and come back to the Tadasana pose.

3. Trikonasana (Triangle Pose):

As the name suggests, it’s a triangle posture which stretches the spine, opens up the chest and shoulder as well as reduces tension on the hip and thigh muscles. It helps in improving physical and mental equilibrium.

Stand in Tadasana pose and separate the feet wide apart, around four feet from each other
Turn your right foot out 90 degrees and left foot in by 15 degrees. Now align the center of your right heel with the center of your arch of the left foot
Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards the floor. Keep both arms in a straight line
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the top of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
Stretch maximum and be steady. Keep taking in long, deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
As you inhale, come up, bring your arms down to your sides, and straighten your feet.
Repeat the same on the other side.

4. Matsyendrasana (Lord of the Fishes Pose):

One of the best asanas to improve spinal health. It provides excellent compression and extension to the nerves and muscles supporting the back, increases elasticity of the spine, tones the spinal nerves and reduces the stiffness in the spinal muscles.

Sit on the floor with legs straight in front of you. Keep the back erect
Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight)
Take the right leg over the left knee
Place the left hand on the right knee and the right hand behind you.
Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
Keep the spine erect.
Hold and continue with gentle long breaths in and out
Breathing out, release the right hand first (the hand behind you), release the waist, then the chest
Release the neck and repeat on the other side
Breathing out, come back to the front and relax

5. Salabhasana (Locust Pose or Grasshopper Pose)

Salabhasana prepares beginners for a deeper backbend, strengthening the muscles of the entire torso from the nape of the neck, spine, chest, and legs to the back of the heels. It is a part of Hatha Yoga which stimulates the functioning of abdominal organs and relieves stress.

Lie on your belly with your arms along the torso, palms up, forehead resting on the floor (use a yoga mat)
Turn your big toes towards each other inwardly rotating your thighs and firm your buttocks
Exhale and lift your head, upper torso, arms and legs away from the floor. You will be resting your entire weight on your lower ribs, belly and front pelvis
Raise your arms parallel to the floor and stretch back actively through your fingertips. Press your scapula firmly into your back
Keep the base of the skull lifted and back of the neck nicely long
Stay in this asana for 15-30 seconds then release slowly with exhalation.

Practice these asanas regularly to strengthen the back but before you begin, do Consult your Doctor, Physiotherapist or Coach. For more sessions on yoga and to strengthen the back, check out LIVE sessions on GOQii Play.

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