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Healthy Eating: High Protein Hariyali Appe

hariyali appeGreen veggies are available throughout the year and these veggies can really help you boost your mood. But, apart from boosting your mood, what if these greens gave you a high protein boost? Let’s try making these delicious, crispy on the outside yet warm and tender on the inside, high protein Hariyali Appe that will help kickstart your mornings! 

What You Will Need 

  • Semolina (Suji) – 1½ cup 
  • Green peas – 1 cup 
  • Curd – ¾ cup 
  • Cashews – 8-10 
  • Oil for tempering – ½ tsp 
  • Cumin seeds – ¼ tsp 
  • Asafoetida – 1 pinch 
  • Chopped green chilly – 1 tsp 
  • Grated ginger – 2 tsp 
  • Baking soda (optional) – ½ tsp 
  • Salt to taste
  • Water as required 

How To Prepare 

  1. Soak green peas and cashews for 10 minutes, then grind these using ¼ cup water.
  2. In a bowl, take semolina, add curd, green peas paste, green chilly, ginger and salt. Mix everything together to make a smooth batter using water as required.
  3. Heat the oil in a tadka pan and add the cumin seeds. When it starts crackling, switch the flame off and add asafoetida.
  4. Add this tempering in the batter and mix everything together.  Keep this batter aside for 15-20 minutes.
  5. Check the consistency of the batter once again and add more water if required.
  6. Heat the appe mould on medium flame. Pour a spoonful of batter in each cavity and cover the pan to let the Appe steam nicely while getting crisp from the bottom.
  7. Flip & cook the other side as well but don’t cover it this time.
  8. Remove from the pan and  serve hot with green or coconut chutney.

Highlights and Tips For The Hariyali Appe Recipe 

  • This recipe is high in protein and fiber – it makes a perfect choice for those who are looking for vegetarian recipes providing enough protein.
  • Just like regular Appe, you can add more chopped veggies of your choice to make it more fiber rich.
  • You can also use ⅓ Dalia powder or multigrain atta to replace semolina in this recipe.

We hope you enjoy this high protein Hariyali Appe recipe! Do try it out and share your experience in the comments below or share it on social media, tagging GOQii. For more healthy recipes, check out Healthy Reads or get them directly from your GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

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The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Rishikesh Ayre

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. Our player Rishikesh Ayre, faced the same situation and found the answer with GOQii! 

Life Before GOQii  

Rishikesh Ayre is a 28 year old software developer working in Coimbatore for the past 3 years. After college, when he began work, he had put on a lot of weight. He purchased a bicycle but couldn’t find the motivation to ride it. He says that he wanted someone who would question him, push and prod him to get active and reprimand him if he indulged in unhealthy habits too much. In short, what he needed was a person to monitor his health in a timely manner and tell him what to do and what not to do. What he needed was a coach. 

Rishikesh Ayre Discovers GOQii 

As a part of his work, he was involved in a marketing research project on fitness gadgets and apps when he chanced upon GOQii. The personalized coaching service grabbed his attention. The human element and personal touch of a health coach intrigued him the most as such a service-based model was literally unheard of back then. He joined GOQii in November 2017 and has continued his journey since then. 

Introduction to a Healthy Lifestyle 

For the first 3-4 months, he was not very keen on interacting with his GOQii Coach. He had no definitive goals and no idea where to start. Then he got a new coach, Mubasheera in early 2018 and that changed everything. Coach Mubasheera was more proactive and gave him a clear roadmap on how to proceed. 

His GOQii Coach noticed that his meals were heavy with bread as he consumed 5-6 slices every day in the morning coupled with evening snacks at the office cafeteria. He was asked to cut down on his bread intake. The second change was to take short walks after lunch, avoid the elevator and use stairs whenever possible. 

He finally began riding his bicycle for 4km a few days during the week. Now, he rides 17-25km every day. He calls this his “Me Time”. It helps him clear his mind and uplift his mood. He also joined swimming classes which he attends during the weekends. Coach Mubasheera has asked him to keep varying his routine so it doesn’t get monotonous. 

Staying Fit During the Lockdown 

The lockdown, though painful for other reasons, helped him lose another 5 kgs. Before the lockdown, he used to go for a lot of outings and weekend parties with friends. All that had to stop and he was restricted to home-cooked, healthy meals. Also work from home meant he had the flexibility to do workouts suggested by his GOQii Coach whenever time permitted. He continued cycling near his home. Now he has almost got himself accustomed to the routine of morning workout and evening cycling throughout the week.

What Were The Results?

Thanks to all the efforts put in by him with the guidance of his GOQii Coach, Rishikesh Ayre went from 104kg in 2017 to 78kg now. He says that it wasn’t a painful journey at all. It has been so smooth and informative. He is now better informed and aware of what is good to eat and what needs to be avoided. He has learned about portion size and hunger control. 

What Does Rishikesh Ayre Have To Say About His Coach? 

Due to the long association, Coach Mubasheera has become like a friend to him. He says they have their fair share of fights and arguments especially over what he can order and what he cannot during weekends. He says, “Sometimes I have to literally click a picture of the menu card and send it to her so she can tell me what I can order. She has instilled healthy eating habits in me gradually and cleverly. For instance, she made me switch from bread-butter to chocos to muesli and now plain corn flakes + banana +boiled egg.”  He also commends her on how she made him give up on his ice cream after meals habit gradually. From ice cream once every 2 days, she switched to flavored yogurt to plain curd nowadays. He says the best part is he didn’t even realize he was giving up on these things. He is thankful to her for being patient and hand holding him gradually through this entire journey towards an active and healthy lifestyle. She has met all his expectations of daily motivation, support and information. 

What Does Coach Mubasheera Have To Say? 

Rishikesh Ayre is very determined and passionate now, but when he had started his journey, he was very fussy and lacked the willpower. We have been together in this weight loss journey for 2 years now. When we began, Rishikesh’s weight was around 103kg, and he has lost 16+ kg in 2 years (current weight is 81kg). The major problem with Rishikesh was hunger control, irregular timings, lots of cravings and binge eating on junk food + lack of physical activity and low stamina. We have successfully managed to include more than 1 hour of proper daily intense workout along with reducing processed food and managing hunger. His endurance and stamina has improved and he can do 20 push ups now (initially he struggled with 11-12). He cycles non step for 2 hours as well.

Rishikesh is a fussy eater (hates milk and is a coffee addict) but after lots of interesting challenges, such as the no sugar challenge, made him reduce 2 tsp of sugar to 1/2 tsp and has begun to include milk to his diet now as well. During the initial part of the lockdown, he suffered from disturbed sleep but that was taken care of with a few sleep hygiene practices. Our long term goal now is to maintain healthy weight and continue with an active lifestyle! 

Does the journey of Rishikesh Ayre inspire you to begin yours? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads.

#BeTheForce 

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Mindful Sex Practices

Mindful Sex Practices

The fast-paced life has left most of us exhausted, stressed, and disconnected, and most of us attempt sex under these unfriendly conditions. Immediately after sex, most couples rush for their smartphones and sex timing is cut short to quick foreplay and ejaculation. It is difficult for our monkey minds to stay present and shut off all outside distractions. Such sex is unlikely to generate any intimacy, connection, and stronger orgasms. I have been through this nightmarish journey most of my life until I experienced a glimpse of divine lovemaking with a man. The synchronicity of our orgasms, the chants I sang as he thrust inside me, and the power I gained in my being as I rode on him with full confidence; all came from a deep work from within on my self and the man, that involved a blend of meditation, bodywork, and liberating conversations. Yes, this will take time but bedazzled by this experience, I am motivated to share some simple mindful sex practices that can begin the transformation of your intimate life with your partner. Run through the list, practice, and let me know your experience! 

Mindful Sex Practices 

  1. Embodied Movement: Most of us are so disconnected from our bodies; wearing tight clothes, spending most of our time sitting and unhealthy eating habits, all take us away from our bodies. It is important to drop in our own bodies and feel each cell, each pore of your being before you start to receive pleasure. This embodied movement brings you back to your home, your body. Start by standing tall, feet rooted, and taking a deep breath. Turn on music that matches your current mood and dance it out, feeling the motion move through your body. Then shift to music that matches how you want to feel and repeat.
  2. Relationship Agreements: There is a lot of unresolved, unspoken angst and resentment between couples which they bring out at the most unrelated occasions. Sometimes a seed of thought stokes an entire mental film where the person goes into unfounded imagination, a chain of destructive thoughts. All of this negatively impacts harmony in your relationship and eventually, sex takes a backseat. In order to avoid this, strive to form small relationship agreements that are doable, and can be discussed without hurting the ego of the other person. Choose 1-2 things you want to work on and set up a rule. Some examples: whenever one of you will talk about your inner feelings, the other person will not judge and will be compassionate; when you wake up in the early morning, give each other a nice hug; no phones at the dinner table (or in the bedroom), consciously give each other personal space. Express Gratitude. Sit, stand, or lie facing each other and holding hands or embracing. Take turns saying “I’m grateful for…” Continue until you both feel everything has been said.
  3. Eye Gazing: Keep eye contact with your partner during sex. You can be touching each other or in any sex position. Giggles and laughter are totally welcome. Try this daily for deeper connection and to shift out of your head and into the present moment.
  4. Connection with Heart Chakra: First, breathe into the center of your chest – your heart. If you are struggling to stay present, imagine breath and light going into your heart. These are shallower breaths so be mindful of doing this. Then connect your breasts with their chest – give their heart some physical love by massaging, cupping, pulling, and generally loving on their breasts.
  5. Sensate Focus: Use your monkey mind to notice all the sensual things happening. What are 5 things you see? Taste? Feel? Hear? Smell? Can you notice where exactly the hand of your partner is on your body as they are exploring you? What kind of sensation do you feel? This practice enhances our sensory experience and we are able to feel fully all the pleasure that is received by our body.
  6. Tantra Breath: Take a deep inhale and exhale with sound ‘ha’. Sounds create internal vibrations in our body and take the energy up from lower chakras to higher chakras. Something you can practice with a partner and take into sex. The sound should be deep but not high-pitched. As you get closer to orgasm, deepen your breath and breathe into your genitals. Any sounds you’re making will take you deeper into the higher realms of lovemaking experience.
  7. Chant As You Reach Orgasms: You can pick any mantra, (my favorite is om, omkar). Sex is this profound oneness, the union of masculine with the feminine, the arc of energy that travels from the masculine, emissive pole to the female, receiving pole. Through our chanting, we merge our personal consciousness momentarily with the infinite consciousness that is our origin and our destiny. It is the drop of water finding its way back into the ocean from which it came. Chanting raises your physical lovemaking experience to spiritual dimensions.

I have tried all of this and surely, this has transcended our physical pleasure to a spiritual, universal dimension. We feel as if the entire universe is in love with us and so do we. It is a divine experience, a symbol of indissoluble unity of pleasure and emptiness.

We hope this article on Mindful Sex Practices helps you! Do leave your thoughts in the comments below. For more articles by our Sexual Wellness Expert Pallavi Barnwal, check out Healthy Reads or tune in to her sessions on GOQii Play.

#BeTheForce 

Disclaimer: Reader discretion is advised. This content is for an older, mature audience who seek to improve their health and wellness. GOQii is not responsible for any misrepresentation of this information.

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Homemade Hair Oil For Long and Healthy Hair

homemade hair oil

Dandruff and subsequent hair fall problems are like a plague. Despite the use of a myriad of shampoos, conditioners and serums, sometimes these problems just don’t go away. While you might be burning through your pocket to find a solution that works, have you tried making your own oil? Oiling your hair regularly is a fantastic way to keep your hair healthy and  strong. In fact, homemade hair oil works better! It’s ideal for men and women and is a one-stop solution to all your hair problems! Most importantly, it is easy to make and light on the pocket. 

How To Make Your Own Homemade Hair Oil 

We can make homemade hair oil by mixing 2 oils, one base oil which is easily available like coconut oil and the second oil is a supplement oil  that can be castor oil. You will need to add some herbs like amla, fenugreek seeds, nigella seeds, etc. This oil acts as a tonic for your hair and rids you from many hair problems like hair fall, dandruff, dry scalp, premature greying, dull and rough hair, etc.

Ingredients

  •       200g extra virgin Coconut Oil
  •       50g Castor Oil
  •       2 tbsp  Amla Pieces (Dried)
  •       1 tbsp Fenugreek Seeds (Methi Dana)
  •       1 tsp Nigella Seeds ( Kalonji)
  •       10-12  Curry leaves (Dried)
  •       8-10 Holy basil (Tulsi) leaves (Dried)
  •       8-10 Hibiscus flowers

How to Make and Use the Oil 

  1. Take an Iron pan and add coconut oil, dried amla, fenugreek seeds and nigella seeds, all types of leaves etc.
  2. Heat it for 10-12 minutes on medium flame.
  3. After some time, dried amla pieces will swell, Fenugreek seeds, nigella seeds and curry leaves too will turn black in colour.
  4. Turn the flame off and let it cool down. If possible leave it like this for a day or two.
  5. Once done, strain it. Though, I do not strain it and prefer it as it is.
  6. Mix castor oil in it and store in an airtight, wide-mouthed bottle because during winters the oil gets hard and might be difficult to remove. 
  7. Shake well before using and massage gently 2-3 times in a week with this oil.
  8. It’s better to heat it a little before applying.
  9. After massaging, give hot towel treatment to your hair for more effective results. 

Amazing Benefits of the Ingredients 

  • Coconut oil: moisturizes dry hair, adds lustre and shine to the hair and prevents hair loss and split ends.
  • Castor oil: works as a natural hair conditioner to keep hair and scalp healthy.
  • Fenugreek seeds: helps in treating scalp issues like dryness, baldness and thinning of hair.
  • Nigella Seeds: promote hair growth, give shine and lustre to hair texture and reduce premature greying of hair.
  • Tulsi and Curry leaves: help in treating dandruff and itchy scalp problems, conditions hair and stimulates hair growth. It also strengthens hair follicles.
  • Hibiscus flowers: boost hair growth, stimulate regrowth from bald patches and treat hair fall.

Anyone irrespective of gender and age can use this hair oil to improve hair health and cure hair problems.

Caution: Some hair shed is normal when you oil your hair. All these will be dead or weak hair. No need to worry. With regular massage using this magic homemade hair oil, a lot of new hair will grow, your hair fall will be controlled and texture your hair will also improve. 

Switch to regularly oiling your hair. It is essential and along with regular massage, eat a balanced diet. We hope this article on homemade hair oil helps you beat hair issues and say goodbye to stress, harsh chemicals and hair dyes! Do leave your thoughts in the comments below! 

For more topics on hair health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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