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Archives for January 2022

January 7, 2022 By Priyanka Mangla 4 Comments

Sprouts As Superfoods During the Pandemic!

sprouts

During this period of time , when most of us are avoiding crowded markets again and again to purchase fruits and veggies , sprouting of the readily available beans and grains at home has become the best and cheapest way of getting complete nourishment. We have been using sprouts for ages either to recover post illness or to build muscle mass, increase stamina, to combat nutritional deficiencies and so on. 

What Can Be Sprouted?  

All edible grains, seeds and legumes can be sprouted. These include:

  • Grains: Wheat, Maize, Ragi , Bajra, and Barley . 
  • Seeds: Alfa-alfa seeds, radish seeds, fenugreek seeds, carrot seeds, coriander seeds, pumpkin seeds, muskmelon seeds, sesame seeds. 
  • Legumes: Mung , Bengal gram, groundnut and peas ( commonly used )  .

Benefits Of Consuming Sprouts

  1. Increase in Nutrition: In the process of sprouting, the vitamins, minerals and proteins increase substantially with the corresponding decrease in the calories and carbohydrate content.  There is an infinite increase in vitamin C content. 
  2. Good For Pregnant Women: Being high in folate, sprouts are beneficial for pregnant women. Folate is quite essential for fetal development and proper development of brain development of a child. 
  3. Ensures Healthy Eyes: As Vitamin A content also gets enhanced by a remarkable percentage, sprouts keep our eyes healthy and protect them from all the Vitamin A deficiency diseases of the eyes such as night blindness. Regular intake even delays the development of cataract due to ageing. 
  4. Healthy, Shiny Hair: Being rich in Vitamin C and protein, they ensure strong and healthy hair.
  5. Good Heart Health: Sprouts are high in omega 3 fatty acids which make them heart-friendly.
  6. Easily Digestible: Now the question arises in our minds, the black gram, the mung beans, and some other legumes do produce flatulence… will it be ok for those who suffer from bloating and indigestion to consume these legumes and beans?  And the answer is yes! When we are consuming sprouts, they are in pre-digested form – which means they have already been acted upon by enzymes and made easy to digest.  In fact, they contain a lot of fiber and water. Hence, they help overcome constipation. 

When Can You Eat Them: You may have them as your post-workout meal in the morning, in your evening snacks when you are hungry and while raiding your kitchen for something to munch on.

How To Eat Sprouts: Besides having sprouts alone, you can make it delicious by adding chopped onion, tomatoes, cucumber and squeeze some lemon juice. You may make sprout dosa or pancakes or mixed sprout bhel with puffed rice. You can also try this delicious Sweet Potato Sprouts Tikki and Oats, Sprouts and Vegetable Uttapam. Make sure you are steaming or boiling sprouts in water before eating them. This will not only make them easily absorbable, but will kill any bacterial growth that may have developed during the process of sprouting. 

Eating sprouts is the safest and cheapest way to get all the advantages of fruits and vegetables. If you are having them in your breakfast, it’s going to be a perfect power-packed breakfast. No packaged Muesli, instant oats, processed cornflakes, etc. are going to provide this much nutrition. 

Please Note: Make sure the dried beans and seeds are of best quality, purchased from a good store where they are kept under good conditions and packaged as “food”. Seeds meant for planting purposes may contain mercury compounds and other toxic chemicals. Avoid purchasing seeds or beans of low quality because these may cause various bacterial infections like salmonella, e-coli infections. 

We hope this article helps you! Go on and get your sprouts. Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

January 5, 2022 By Divya Thampi Leave a Comment

What I Learned About Bringing A Real Change In Self

It wasn’t long ago that two of us friends visited a common friend and her family. As we all got chatting on a particularly interesting topic, I grew excited and participated enthusiastically. Everyone seemed to have a good time and I went back in good spirits pondering about some of the things we spoke about.

A few weeks later the friend who had accompanied me for the visit, gently pointed out to me that I had dominated the conversation that evening; chiming in more often than was necessary, cutting off others in my enthusiasm. As he shared his observation, I could feel the blood rushing to my head. Every cell in my body demanded that I put this friend in his place by giving free reign to the hurtful words that awaited their release from the tip of my tongue.

All through the din of my internal battle drums, a very quiet voice from somewhere close to my heart, stopped me. It calmly pointed out that may be this friend was not so completely wrong. But I still hadn’t reached a place of unconditional self-acceptance so as to receive such feedback with grace and gratitude. I was foaming at the mouth instead.

Just about managing to hold back the venom that was ready to spew through my words, I sat through the next 5 minutes in stoic silence letting my loving friend squirm in discomfort, though he deserved better for his courage and honesty. With the passing of minutes I managed to calm down sufficiently to be decent to him. We even managed to finish our coffee and share a few smiles before going off our different ways.

That evening I sat with my journal painfully writing down an honest account of what had happened on that particular evening — the evening of the get- together, when I was supposed to have been behaving like a self-centred loud mouth. As I sifted through the scenes, it became clear that my friend had been spot on in his feedback.

As all of us had engaged in discussing and debating on an interesting topic, I had kept pushing my point of view, expressing my thoughts and increasing my volume just a wee bit, enough to suppress any attempts by others to oppose me, not pausing for breath; almost as if I was scared that if I paused someone may take my place as the Prima donna.

I remembered observing and ignoring fleeting expressions of frustration and impatience on the listeners faces, as they experienced themselves being cut off half way through their sentences. I recalled the grace with which they chose to listen to me rather than express their irritation. I even remember having the nagging feeling that I should stop, slow down, pause and let others participate, but something kept egging me on. This “something” is what I was scared to confront. Because according to my judgment this “something” — the need to feel important, made me a pathetic person.

I felt embarrassment and anger course through me — Embarrassment about my appalling behaviour and anger towards myself for not doing better. After a few hours of internal battle, I came out relatively unscathed, resolving to work on changing my behaviour. I am glad to say that I have made progress since then.

As I looked back on that evening of introspection and asked – why was the experience so painful? What was it that helped me come out a better person, through it? This is what I learnt.

I had experienced shame and anger at the beginning because I had been judgmental about myself, telling myself that I was expected to be thoughtful and considerate at all times. Effectively I was holding myself up to standards that I may never be able to live up to — of not making mistakes. However after calming down with a few deep breaths, I had told myself what I tell many of my clients, who are trying to bring about change in themselves — You are more than your words and actions; acknowledging a flaw in a behaviour does not imply that you are a bad person. I had practiced with great difficulty what I preach to my clients — self-compassion and self-love.

I had held myself lovingly through the pain of knowing that in those moments I must have behaved like a selfish inconsiderate idiot, but had also assured myself that I still wasn’t any of that; that it was a behaviour demonstrated in a moment of ignorance and poor judgment; that I was capable of bringing about change. I had reminded myself that pain is the strongest indicator of growth.

Self-compassion and self-love had saved the day. And I will admit that it is not always easy to practice these. I had help — help in the form of all those friends and family who, in my life journey, not only showed me compassion but also let me know that I was loved, through my moments of weakness and strength; help in the form of those masters and authors who made themselves the instrument of change and generously laid out their life experiments for others like me, to learn from; help in the form of clients who dug deep into their being, to come up with the courage to care for themselves despite their flaws. I was grateful to them for allowing me to witness the transformation they brought in themselves with such love, for instilling in me the confidence that true personal growth needs a mix of honesty, courage, love and self-compassion and for giving me the inspiration to grow.

As I write this I wish and hope that more of us can practice self-compassion and self-love because we need it, we deserve it and because I am convinced that the only way we can bring about substantial change and growth in ourselves, is through love and compassion.

#BeTheForce 

January 2, 2022 By Urvi Gohil Leave a Comment

Healthy Eating: Oats and Gram Flour Cookies

oats and gram flour cookies

With all those delicious festive Christmas sweets now being out of reach, we’re sure your sweet tooth is craving for some of that sweet goodness! Those sweets often come with unhealthy baggage but don’t worry, we’ve found a way in which you can stick to your healthy eating routine in the New Year without guilt. Here’s a crispy, crunchy oats and gram flour cookies recipe with the goodness of healthy fats. Let’s start! 

What You Will Need 

  • Rolled Oats – ½ cup
  • Besan – ½ cup
  • Cinnamon powder – ½ tsp
  • Flax seeds – 1 tsp
  • Raisins – 2 tsp
  • Ghee – ¼ cup
  • Olive oil – 2 tsp
  • Jaggery powder – 4 tsp
  • Vinegar – 1 tsp
  • Vanilla essence – ½ tsp
  • Warm milk – 1 tbsp
  • Dark chocolate chips – 2 tbsp
  • Baking soda – ¼ tsp
  • Baking powder – 1 tsp
  • Salt – ½ tsp

How To Prepare 

  1. In a bowl, add oats, besan, cinnamon powder, baking soda, baking powder and salt. Give it a good mix and keep it aside.
  2. In another mixing bowl, add ghee, oil, vinegar, vanilla essence, warm milk & jaggery powder. Mix it well till the jaggery powder melts and it is converted to a smooth paste. It will have very small jaggery particles so it will not be a very smooth textured paste.  Once done, add chocolate chips, flax seeds and raisins.
  3. Time to mix the dry and wet ingredients thoroughly. Take a baking tray and put butter paper on it. Now, portion the dough into small parts and flatten in between two palms. Place the cookies on the tray and sprinkle some chocolate chips & raisins on the top for extra flavor.
  4. Bake in a preheated oven at 180°c for 18-20 minutes or in a microwave in convection mode. You can also make the cookies in an air fryer at 180°c for 15-20 minutes. Keep checking the cookies after 12 minutes.

Note: You can use coconut sugar or stevia powder instead of jaggery powder.

Highlights of the Oats and Gram Flour Cookies Recipe 

  • A complete guilt free cookie that everyone in the family can enjoy
  • It has the goodness of protein and healthy fats too
  • Healthy sugars are not to be afraid of (for diabetics, it is better to add stevia powder)

We hope you enjoy this Oats and Gram Flour Cookie recipe. Do share it and leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

Eat healthy and #BeTheForce 

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