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8 Incredible Health Benefits Of Surya Namaskar 

benefits of surya namaskarSurya Namaskar literally means Salutations to the Sun. It is a combination of 12 yoga asanas, where the body, mind, and soul are brought into complete synchrony. They are done in sets, some do 12, some 15, while some 30, depending on their endurance. Scientifically too, there are multiple benefits of Surya Namaskar. Let’s explore them in detail!

The Benefits of Surya Namaskar 

  1. Stretching and flexibility: The 12 asanas which are part of the Surya Namaskar ensure that every part of the body is exercised. The flexibility that comes with it needs to be experienced to be believed. This is extremely beneficial for the bones, joints, and ligaments of the entire body and spine.
  2. Improves internal organ functioning: The various stretches increase blood flow to the organs and improve their functioning. The result is a better functioning digestive system and kidneys, which help in better absorption of nutrients from food and thorough elimination of metabolic waste. Detox happens naturally, with the release of trapped gasses and improved enzyme secretion.
  3. Weight loss: One of the best-proven ways to lose weight is to do Surya Namaskar on a daily basis. It is a perfect workout involving the complete body and is great for losing weight around the belly. It also is proven to improve the thyroid gland functioning, which plays a significant role in metabolism.
  4. Bone health: Traditionally, it is done during the early morning hours, at sunrise, which ensures the body gets the required amount of vitamin D. This is essential for good bone health.
  5. Stress buster: Stress release happens in multiple ways. Deep focused breathing is one of them. While performing the asanas, control over breathing is very essential and so, stress control is ensured. Various muscles and bones get tense with stress, and thorough stretching helps relieve the stress buildup. The mind is also calm during the workout, and so stress relief is further enhanced.
  6. Relief from insomnia: People who are not able to sleep should perform Surya Namaskar on a regular basis. Both stress relief and the perfect workout ensure good sleep.
  7. Helpful in menstrual cycles: Women who have cramps during their menstrual cycles have shown very good improvement with the inclusion of this exercise. It is also shown to benefit people with irregular menstruation thanks to the improved blood circulation. Pregnant women performing Surya Namaskar are more likely to have a normal delivery.
  8. Glowing Skin: With the release of toxins and stress, glowing skin is a natural affair!

We hope these 8 benefits of Surya Namaskar urge you to make it a part of your daily routine. For more on how yoga can help you lead a healthy and fulfilling life, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Can Okra Control Blood Sugar Naturally?

Can Okra Control Blood Sugar NaturallyLocally, Okra is known as Bhindi (Hindi) or Lady’s Finger. I am sure, besides all the delicious recipes, you might have also heard that Okra can control blood sugar naturally. So, is it scientifically true? Let us explore!

How Does Okra Control Blood Sugar?

To avoid the suspense, let us just say that the magic is in the seeds of Okra. In Turkey, roasted Okra seeds have been used as a traditional medicine. It’s these seeds that have shown results in lowering blood sugar levels in studies done. Also, it is shown to prevent diabetes associated complications as it lowers HbA1c levels.

Okra, or rather the seeds of Okra are alpha- glucosidase in nature and the gum contains insoluble fiber. They inhibit the carbohydrate metabolizing enzyme and hence, prevent the release of sugar in the blood stream.

What’s The Best Way To Consume Okra Seeds?

You need to split the Okra in two and soak it in water overnight. Next morning, squeeze the  gum (the mucilage in water) and seeds into water. Drink this water on an empty stomach early morning every day. You need to consume it this way because the researches done support intake in this form. It isn’t clear if the cooked form holds similar blood sugar control benefit.

One precaution you need to take here is that if you’re just going to have these Okra Seeds water without dietary control and lifestyle medications, it alone isn’t going to work miraculously in controlling blood sugar levels. It has to be coupled up with a complex carbohydrate rich diet with good fiber intake from salads and control on simple refined carbohydrate meals. And surely exercise as well!

Besides health benefits in lowering blood sugar, Okra is also rich in A and B Complex Vitamins, and helps in lowering lipid levels too.

We hope this article helps you! For more on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce

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Rice and Pasta Substitutes For A Healthier You!

rice and pasta substitutesRice and pasta play a big role in building our body weight. They are known to cause a sudden increase in our blood sugar levels, which may trigger insulin resistance in the future leading to diabetes. To help you out, we’re suggesting some rice and pasta substitutes. These substitutes can help us get healthier and provide added nutrients which is the need of the hour given the current pandemic situation where immunity and maintaining good health is everything! 

8 Rice and Pasta Substitutes 

  1. Quinoa: It is gluten free and a good source of protein. It contains nine amino acids, is high in fibre, magnesium, B vitamins, iron, potassium, vitamin E and various beneficial antioxidants. There are three main types of quinoa – red, black and white. You can opt for either one and they are readily available. You can pick up Quinoa from the GOQii Health Store for a discount using your GOQii Cash as well! 
  2. Riced Broccoli: It is a good alternative for people on a low carb diet. It has the same nutrient content as riced cauliflower. It is a good carb, high in fiber – which means it aids digestion, prevents constipation and helps maintain blood sugar levels. It is also an excellent source of vitamin C. It is a powerful antioxidant that helps prevent cellular damage and boosts the immune system. 
  3. Bulgur Wheat: This is another healthy substitute for rice. It is similar in size, but whereas pasta is made from wheat flour, Bulgur wheat are small pieces of whole wheat grains. This is used in tabbouleh, which is a Mediterranean salad with tomatoes, cucumbers and fresh herbs. With the amount of vegetable-based alternatives on the list, bulgur wheat is the lowest in calories. It contains 76 calories in ½ cup i.e. 91g, about 25% fewer calories than an equal serving of white rice. It is great for people who are trying to cut calories.
  4. Barley: It is a grain that is related to wheat and rye. It looks the same as oats and has a chewy texture. It is rich in many nutrients. It reduces hunger and helps you to lose weight. It improves digestion. With about one calorie a half cup – 81g serving as cooked barley gives you the same number of calories as of white rice. Yet, it contains more protein and fibre. It prevents gallstones and reduces your risk of Gallbladder surgery. It may help lower cholesterol and reduce the risk of heart disease. 
  5. Whole wheat couscous: It is a type of pasta that is used in Mediterranean and eastern cuisines which is made with small portions of flour. Whole wheat couscous is better than regular varieties, as it is high in fibre and proteins. It is good for weight loss and heart health. It is also good for strong bones and teeth. It improves our memory and our gut health. It lets you have a good night’s sleep. One cup of couscous does not contain more than 200 calories. 
  6. Bajra: Also called Pearl Millet, this grain is rich in magnesium, which helps keep the heart healthy. It has potassium, which dilates blood vessels, allowing blood to flow more easily. This helps reduce overall blood pressure. Bajra also has fiber that helps reduce LDL, or bad cholesterol. It has a nutty flavor, is high in fiber and is an excellent source of iron, protein, folic acid that keeps ailments like anemia, constipation, obesity in check and flushes away all toxins. This is good food for diabetics. Bajra grains are gluten free and ideal for weight loss, good skin and strong bones.
  7. Shirataki Rice/Noodles: Unlike regular pasta, Shirataki Rice or noodles are made from a root vegetable native from Asia called Konjac or Konnyaku. This fibrous root is gluten free, low carb, and low calorie. It has a good amount of fiber which can help you maintain good gut health and avoid issues such as constipation. It improves general bowel functions, which reduces your risk of hemorrhoids, diverticulitis and colorectal cancer. The fiber in Shirataki noodles is soluble fiber, which acts as a probiotic promoting the growth of healthy bacteria in the colon.
  8. Riced Cauliflower: It is an excellent low carb substitute for rice. It has a mild flavour and texture and looks a lot like cooked rice. Half cup of rice is equal to 57g serving of riced cauliflower, and has only 13 calories, compared to the calories of the same amount of rice. The fibre in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health. Studies link fibre rich veggies like cauliflower to lower risk of illnesses such as diabetes, cancer and heart disease. 

These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity. Barley has protein and fibre and Bulgur wheat is the lowest in calories. 

If you’re up for experimenting with something healthy, do try these substitutes and 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 

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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

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

#BeTheForce

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