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Archives for October 2022

October 30, 2022 By Vaishali Nair 5 Comments

Nature’s Gift – Raw Honey & Its Benefits

Raw honey and its benefitsHoney is one of nature’s purest foods and is much more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits. Raw honey nutrition is impressive. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. This opaque liquid is not only rich in antioxidants but a plethora of vitamins such as B6, thiamine, riboflavin, pantothenic acid and niacin and minerals such as iron, zinc, potassium, phosphorous, magnesium and selenium.

Health Benefits of Raw Honey

The health benefits of raw honey are not just restricted to weight loss but it can help in prevention and cure of many symptomatic diseases.

  1. Immunity Booster: Raw honey contains bee pollen, which is known to ward off infections, provide natural allergy relief and boost overall immunity. “One study fed 25 subjects about four tablespoons of honey per day for 29 days in addition to their regular diets. When blood samples were taken at the start and end of the study, researchers found a clear, direct link between honey consumption and an increased level of disease-fighting polyphenols in the blood”
  2. Pre and post workout: Raw honey contains natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%). It provides an easily absorbed supply of energy in the form of liver glycogen, making it ideal for energetic morning starts and as a pre and post exercise energy source.
  3. Promotes sleep: Raw honey promotes restorative sleep in two ways. By consuming honey before bedtime, it restocks the liver’s glycogen supply and prevents the brain from triggering a crisis search for fuel, which can wake you up. Secondly, eating raw honey fosters the release of melatonin in the brain by creating a small spike in insulin levels, which stimulates the release of tryptophan in the brain. Tryptophan converts to serotonin which is then converted to melatonin.
  4. Heal Ulcers: Honey reacts with the body’s fluids to make hydrogen peroxide, creating an inhospitable environment for bacteria. Honey may reduce the size, pain and odour of problematic skin ulcers.
  5. Diabetes Management: The combination of raw honey and cinnamon can be especially beneficial to healthy diabetes management.
  6. Increases Haemoglobin: One of the most natural ways to increase haemoglobin is by consuming raw honey. The mineral richness of its opaque cells help increase the iron content of the blood, thereby treating anaemia.

4 Ways To Spot Artificial Honey

Raw honey is a crude form of honey immediately taken out of the cells of the honeycombs within a bee hive. This form of honey is quite pure. It commonly contains bee pollen and propolis which are both two very positive health additions. But, how do you spot pure, organic or raw honey from artificial or adulterated honey? Here are 4 ways you can do that –

  1. The Thumb Test: Put a drop of the honey on your thumb. If it spreads around right away or spills, it’s not pure. If it stays intact, it’s pure.
  2. The Water Test: Fill a glass of water and add one tablespoon of honey in the water. Pure honey will lump and settle at the bottom of the glass. Adulterated and artificial honey will start dissolving in water.
  3. The Shelf Life Test: Pure honey will crystallise over time. Artificial or adulterated honey will remain looking like syrup, no matter how long it is stored.
  4. Light a Fire: Dip the tip of a matchstick in “honey”, and then strike it to light. Natural honey will light the match easily and the flame will burn off the honey. Artificial or adulterated honey will not light because of the moisture it contains.

Honey available off the shelf is the pasteurised form which may not be entirely pure. Artificial honey is a food with many shortcomings, representing a solution of inverted sugar syrup, that comes from refined sugar, which often has other ingredients added.

Such a synthetic preparation can be achieved in domestic conditions, but it is not healthy. Artificial honey contains a physical mixture of glucose and fructose focused elements that have separated from the previous combination of sugar. Hence, your best bet is to procure honey directly from the beekeepers.

We hope this article helps you pick the best form of honey! For more on nutrition, check out Healthy Reads or get this information directly from an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 29, 2022 By Neha Goyal 1 Comment

Tasty and Nutritious Recipes Using Moringa Leaves Powder

recipes using moringa powderMoringa has pretty much become a household name by now. Commonly known as Drumstick, this south Indian staple has made its way to the Top 20 Superfoods today. It has been praised widely for its health benefits. A fun fact about it is that almost all parts of the tree are used in different dishes or as a part of different herbal medicines but its leaves are the richest in nutrients. In western countries, dried leaves are sold as a supplement in powder or capsule form.

I was aware of the incredible benefits of this tree but a few days back, a headline on the last page of a newspaper grabbed my attention. It said that some self-help groups from South India made few food products using Moringa leaves. When these were fed to malnourished children, their nutritional status improved a lot in just three months. So I decided to give it a try.

Taste Test

Generally, I love using fresh leafy green vegetables but as Moringa wasn’t available in my locality, I had to buy a pack of Organic Moringa leaves powder from the GOQii Health Store. I have eaten drumsticks in many vegetables & curries but I’ve never used or eaten its leaves – hence, I had no idea about its taste. When I opened the pack and tasted a pinch of that powder, I didn’t like it. I honestly didn’t. It tasted like henna or Mehndi powder. I realized that it is easy to eat it as it is. So, I started thinking of different ways to use it without compromising on taste.

Recipes Using Moringa Leaves Powder

The good part about these recipes using Moringa leaves powder is that I ensured it didn’t affect the taste much while enjoying all the goodness it had to offer.

1. Green Smoothie

What you will need:

  • Banana – 1 medium
  • Apple – ½ medium
  • Kiwi – 1
  • Almonds – 7-8 (soaked overnight and peeled)
  • Oats powder – 1 tbsp
  • Flaxseed powder – 1 tsp
  • Chia seeds – 2 tsp (soaked)
  • Spinach leaves – handful
  • Organic Moringa leaves powder – 2 tsp
  • Coconut/Plain water – 1 glass

How to prepare: Add all the ingredients except ½ glass coconut/plain water in a blender and blend till you get a smooth mixture. Pour in the rest of the coconut water and pulse again for a while. Your super healthy and filling green smoothie is ready.

2. Cheesy Moringa Uttapam

What you will need for batter:

  • Semolina (Sooji) – ½ cup
  • Oats powder – ¼ cup
  • Rice flour – ¼ cup
  • Curd – ½ cup
  • Salt to taste
  • Lemon juice – ½ tbsp.
  • Organic Moringa leaves powder – 2 tsp
  • Coconut crush – 1 tbsp

For topping:

  • Onion, Tomato and Capsicum – 2 tbsp each finely chopped
  • Green chilly – 1 chopped
  • Green coriander – 2 tbsp chopped
  • Grated cheese – 1 tbsp
  • Oil – 1 tsp for shallow frying

How to Prepare:

  1. Combine all the ingredients for the batter in a big mixing bowl and add water gradually while stirring to make a dosa batter of desired consistency. Keep it aside for 15-20 minutes.
  2. Heat a nonstick pan and pour the Uttapam batter over it.
  3. Immediately sprinkle a few drops of oil on the sides and add the chopped vegetables. Let it cook from one side.
  4. You can cover the pan so the vegetables steam properly. Once done, turn it over and cook for another 2 minutes.
  5. Flip it again and sprinkle cheese over the veggie side and cover it.
  6. Turn the flame off after a minute and let the cheese melt with the help of the steam inside.
  7. Your Uttapam is ready! Enjoy it with green, coconut or tomato chutney.

3. Moringa Multigrain Masala Paratha

What you will need:

  • Bajra flour – ½ cup
  • Maize (Makka) flour – ½ cup
  • Moringa Leaves powder – 1 tbsp
  • Potato – 1 big boiled and grated
  • Salt to taste
  • Chaat masala – ½ tsp
  • Red chilly powder – ¼ tsp
  • Coriander – 2 tbsp fresh and chopped
  • Ajwain powder – ¼ tsp
  • Hing powder – 1 pinch
  • Ghee – 1 tsp

How to prepare:

  1. Combine all the ingredients except ghee in a big mixing bowl & make a soft dough using warm water.
  2. Keep this dough aside for 15-20 minutes to rest.  After 15-20 minutes, heat a tawa on medium flame.
  3. Divide the dough in 4-5 equal portions and roll each one. Place one round ball of dough onto a flat surface and start patting it into a flat round shape using your hands.
  4. Use a rolling pin to gently flatten the paratha. If the paratha keeps breaking while flattening, you can also place the dough between two plastic sheets or parchment paper and flatten it out using a rolling pin.
  5. Place the paratha on the hot tawa. When the paratha is slightly cooked, flip it over to cook the other side. You will see small brown spots starting to appear.
  6. Put ghee on both sides. Turn the flame to low and cook till it turns to a light brown shade.
  7. Shallow fry the paratha till it is completely cooked and your Moringa multigrain masala paratha is ready!

Surprising Uses of Moringa Leaves Powder

This article was all about how you can eat Moringa leaves powder but you’ll be surprised to know that there are some other uses like making scrubs and face packs as well, so your skin can get a healthy dose of nutrition!

  • Mix 1tsp Moringa leaves powder with 2 tbsp thick curd and 2 tbsp oats powder. This makes a wonderful body scrub for sensitive skin.
  • Mix 1 tsp Moringa powder with 1 tbsp Multani mitti. Add 1 tsp of honey and rose water each for a face pack that can give you glowing skin.
  • Mix 2 tsp Moringa powder, 1 tsp curd and 1 tbsp tomato juice for a tan removal face pack.

These were just my experiments to get the benefits of Moringa leaves in powder form. Try them and let me know if they work for you. Is there a way you use Moringa? Share them with us in the comments below.

For more awesome facts on food and nutrition, check out other articles on Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce   

October 28, 2022 By GOQii 17 Comments

Pranayama: 6 Variations & Their Benefits

Pranayama and Its BenefitsPranayama is one of the most common Yoga Asanas that people perform because it is easy and provides numerous benefits.

What Is Pranayama?

Pranayama is defined as stretching, lengthening or modifying the breath. Despite being an involuntary process, breathing can be voluntarily controlled and manipulated. Controlled breathing helps you have a better grip on your mind and your body.

To perform Pranayama, you can choose any meditative pose. If a meditative pose is difficult, you can opt for Sukhasana where the head, neck and spine are in a straight line. Focus on your breathing, try to feel each breath that you inhale and exhale from your nostrils. After you have done this, relax and spend some time to observe your entire body. Awareness should be present throughout the session.

Pranayam and its benefits to stay fit
Terminologies You Should Know:

  • Purak –Breathing in
  • Rechak –Breathing Out
  • Kumbhak – Holding the breath.

There are various kinds of Pranayama. Here are a few of them.

1. Bhastrika Pranayama

‘Bhastra’ is the Bellows Pump used to pump fire. ‘Bhastrika’ originates from this term. People with high blood pressure must not perform Bhastrika. They can, however, perform a modified version. In Bhastrika Paranayama, one must breath in and breath out rapidly and forcefully. At the same time, they must flap the stomach in and out. When you breathe in, your stomach will expand and when you breathe out, your stomach will contract.

Benefits : Gases exchange at a very fast pace. Oxygen intake increases as the body throws out more Carbon Dioxide. There’s an increase in the Metabolic Rate as well.

2. Anulom – Vilom

Also known as Alternate Nostril Breathing, follows a slow and deep rhythmic breathing pattern. To perform this variation, close the left nostril and breathe in through the right nostril. Hold your breath for 3-5 seconds. Close the right nostril and breathe in through the left nostril. Hold it for 3-5 seconds to increase the absorption of oxygen.

Benefits: Useful for people suffering from Sinusitis. This Pranayama relaxes the mind and the entire nervous system. It improves lung capacity, strengthens the heart and improves blood circulation.

3. Sheetali Pranayama

This Pranayama is also called Cooling Breathing. Before performing Sheetali Pranayama,  one must ensure that the atmosphere is clean. Roll the tongue and take a slow and deep breathe through the mouth. You will experience a cooling sensation on the surface of your tongue. Close the mouth and breathe out through the nostrils.

Benefits: It is very beneficial for people suffering from digestive disorders and acidity. This Pranayama also relaxes the mind.

4. Bhramari

It can be done towards the end of the session. Bhramari relaxes the mind and helps in blood circulation and circulation of Cerebrospinal fluid. Bhramari is also called Humming Bee Breath. Sitting in a meditation pose, breathe in through the nostrils (deep breath) and breathe out slowly, thereby, producing the humming sound like a Humming Bee. Inhalation and exhalation time will be the same.

5. Suryabhedan

Surya is referred to the right nostril and Bhedan is piercing. Breathing in through the right nostril and breathing out through the left nostril is called Suryabhedan. This energizing Pranayama stimulates the sympathetic nervous system, cleanses the skull and in the Hathapradipika, it is mentioned that the heat generated by this Pranayama will destroy the worms in the stomach.

6. Shitkari Pranayama

Also called the Hissing Breath, this Pranayama is performed by touching the teeth of the upper and lower jaw together and breathing in. You will experience a cooling sensation on the sides of the mouth and tongue. This is also a tranquilizing Pranayama. Regular practice of this will improve digestion and reduce acidity. It is a good practice for people suffering from insomnia. It is especially useful during Summer as it reduces the body’s temperature. While practicing this Pranayama, one must make sure that the atmosphere is clean.

Disclaimer: Please consult your GOQii Doctor before you start Pranayama. For further guidance, you can reach out to an expert by subscribing for Personalised Health Coaching here.

For more on Yoga and meditation, check out Healthy Reads.

We hope this article helps you! Do let us know your thoughts in the comments below.

#BeTheForce

October 26, 2022 By Vandana Juneja Leave a Comment

Top 5 Eating Habits That Are Bad For Heart Health

Top 5 eating habits that are bad for heart health

There are lots of habits which play a key role in maintaining good heart health. Eating right, being active, managing stress well and getting good quality sleep are just a few of them. Then, there are habits which are bad for heart health. These habits, over a period of time, if left unchecked, can increase the risk for heart disease. Let’s go over some of these eating habits that can affect your heart. 

Top 5 Eating Habits That Are Bad For Heart Health 

  1. Junk & Packaged Food: This one is a no-brainer. Eating junk and packaged food items like chips, namkeens, maggi and bakery items, etc. are bad for  heart health. These food items are loaded with saturated fats and sodium which increase the amount of LDL (Bad cholesterol) in our body. High levels of bad cholesterol can build up plaque in the blood vessels and clog them, leading to atherosclerosis, heart failures and stroke.
  2. High Sugar Intake: Regular and high consumption of sugar can damage blood vessels and the nerves that control your heart, causing high blood pressure and damage to artery walls. Besides table sugar, there are many food items with hidden sugars that we should avoid like – bakery items, desserts, mithai, packed juices, and instant food items like ready to cook breakfast cereals, aerated drinks, energy drinks, etc.
  3. Overeating: Being overweight is a major risk factor for heart disease. Eating uncontrolled portions leads to weight gain which can cause a myriad of health issues. So avoid eating, not only high calorie foods in large quantities, but be careful about the portion of your regular meals as well.
  4. Eating Red Meat: Red meat is high in saturated fat and there’s also evidence that processed meat increases the risk of cardiovascular disease. Ideally, less than 10% of your diet should come from animals and animal products.
  5. Avoiding Fruits & Vegetables: Fruits and vegetables are a great source of Vit C and beta carotene. These antioxidants help prevent plaque deposition in the blood vessels. So, try including fresh fruits and vegetables in your daily diet. 

Apart from the above mentioned foods, make sure you lead an overall healthy lifestyle to avoid facing any health issues. If you need help with improving your lifestyle or seek guidance to manage an existing condition, reach out to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on heart health, check out Healthy Reads. 

We hope this article helps you avoid these foods which are bad for heart health. Do leave your thoughts in the comments below! 

#BeTheForce  

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