Archives for January 2023

January 31, 2023 By Kusum Soni Leave a Comment

Why You Need to Use Mustard Oil During Winter

In most parts of India, winters offer a reprieve from the unbearable heat. But, the winter chills bring a host of other complications due to the change in weather. These complications include cold, dryness, the Winter Itch, cough, joint pains and cracked heels, etc. Instead of exploring multiple medications, what if there was one single cure for most of these ailments? Have you considered using Mustard Oil during Winter?

Mustard Oil is loaded with MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids), Omega 3 and 6 Fatty Acids, Vitamin E, Minerals and Antioxidants. It also demonstrates strong anti-microbial properties and is anti-inflammatory in nature.

How to Use Mustard Oil During Winter

Due to the properties mentioned above, Mustard Oil offers a number of benefits which can help alleviate most issues caused by the cold weather.

1. Cold, Cough and Congestion
Dust, dryness and cold temperatures all add to cold & coughs during winter. Mustard Oil has a warm effect that helps in clearing congestion from the respiratory tract. You can rub about a teaspoon of mustard oil on your chest before sleeping to get relief. To clear nasal congestion, add a few drops of Mustard Oil to a vessel of boiling water and inhale the steam. Another remedy is to rub a mixture of 1 /tbsp warm Mustard Oil and 2-3 cloves of crushed garlic on your feet.

2. Joint Pains
It is often observed that in cold weather, the human body conserves more heat, and more blood is circulated to the heart and lungs. When this happens, the arms, shoulders, knee joints and blood vessels may contract, causing pain. Due to its strong anti-inflammatory and stimulant property, Mustard Oil helps in improving circulation. A regular massage with Mustard Oil helps in relieving aching joints and muscles. It even provides relief and comfort in arthritis.

3. Itchy Skin
Cold temperature with low humidity results in winter itch. The skin tends to get dry, cracked and dull. Using a natural moisturizer like Mustard Oil is healthier for the skin. It aids healing, smoothening and gives a glow due to its thick consistency, high levels of Vitamin E and anti-inflammatory properties.

4. Cracked Heels
This is another bothersome problem during winter. You can use wax from waste candles to say goodbye to cracked heels. Just make a mixture of candle wax with an equal amount of Mustard Oil by heating, so that it becomes a thick mixture. Let it cool and apply this mixture on cracked heels and sleep with cotton socks to heal your heels.

5. Hair Loss
The cold winds of winter bring havoc to the tresses, leading to hair loss and development of split ends. With the dry air and much more by the use of hats, dryers and other heat treatments, hair tends to become dry, frizzy and rough. Massaging the scalp with Mustard Oil during winter stimulates hair growth by improving blood circulation in the scalp. It is packed with vitamins and minerals, particularly, a high amount of beta-carotene which is excellent for hair growth when converted into vitamin A in the body. Besides, it also contains iron, fatty acids, calcium and magnesium – all of which nourish the hair and aid growth. Due to its thick consistency, it keeps the moisture in the hair intact and gives it the required nourishment to stay healthy and shining.

6. Cardiovascular Health
Most of us are unaware of the fact that winter is one of the prime seasons for heart attacks. Given the warming qualities of Mustard Oil, it is also used internally i.e. in food. The antibacterial properties of Mustard Oil helps in fighting bacterial infections in the colon, intestines and other parts of the digestive tract. A recent comparative study done on different varieties of edible oils showed that mustard oil reduced the risk of cardiovascular diseases by 70 per cent, when used in moderation. A high percentage of both polyunsaturated and monounsaturated fats help to maintain good heart health. It also lowers bad cholesterol.

So what are you waiting for? If you’ve experienced any of the above, use Mustard Oil during Winter now! We hope this article helps you enjoy this season to the fullest. Do leave your thoughts in the comments below.

For more useful winter tips, check out Healthy Reads. You can also purchase some healthy and organic Mustard Oil for a discount using your GOQii Cash on the GOQii Health Store within the app.

#BeTheForce

January 30, 2023 By Swati Savla 1 Comment

Cardio For Weight Loss: High Intensity vs Low Intensity

We are well aware that Cardio is the best form of exercise to achieve any kind of weight or fat loss. But to understand the intensity required to achieve this, is still a little unclear. While researching, I kept coming back to the same question, what’s better – high-intensity or low-intensity training? There’s just way too much information trying to sway readers without considering their individual goals and needs.

Don’t worry! We’ve put together a few things you should know about in this article. It will give you a better idea of what low-intensity and high-intensity cardio training mean and will also help you decide which one you should go for!

Low Intensity Cardio

This workout encompasses consistent movements anywhere between 30-60 mins. It includes walking, cycling, swimming, light jogging, etc. The intensity is approx 40-60% of your maximum heart rate (your maximum heart rate = 220 – your age).

Benefits:

Consistent movements help maintain a steady heart rate (one can talk while doing any of these exercises)
You use more oxygen in these kind of exercises (hence fat is used as energy source)
Helps reduce the risk of cardiovascular disease by promoting good blood circulation
Reduces hyperglycemia (elevated blood sugar levels) in people with diabetes
Builds muscular endurance

Disadvantages:

Due to the principle of adaptation, the body quickly adapts to become more aerobically efficient. So only doing low intensity training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss or when you hit a plateau.
To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started.

High Intensity Workouts

These workouts include quick, intense exercise bouts and short rest periods. Ranging from 4-30 minutes max. These types of workouts include a combination of sprints, burpees, squats, jumping jacks, pushups and an endless variety of other drills using only body weight or sometimes equipment like dumbbells or kettlebells. The intensity varies from 70-90% of maximum heart rate with 60-65% max heart rate in rest periods.

Benefits:

No equipment or gym needed as it can be done anywhere (great for frequent travelers)
Helps build muscle mass
Time efficient: energy is burned more quickly and even after exercise
Anaerobic exercise, since there is no time for oxygen consumption, the body burns more carbs
Because of the oxygen debt created, the body consumes extra oxygen post workout (EPOC- excess post-exercise oxygen consumption) and hence, continues burning fat post workout as well. So it has the dual benefit of carb and fat burning.

Disadvantages:

The body requires a day or two post HIIT for recovery, so this form of workout cannot be done daily.
It is physically intense! They are also harsh on your joints due to the high impact forces created in exercises like Burpees or Squat Jumps. So, if you’re just starting your fitness journey or have weak joints, HIIT cardio may not be the best place to start.

Which One Should You Choose?

It depends on you, your current level of fitness, your preferences and goals. Low-intensity is a great place to start if you have not worked out for a long time or are recovering from an injury. But if you already have experience and want to switch things up, lose some weight quickly or finally achieve your goal of going faster or further, give intervals a try. Don’t forget to be mindful of your body. Take breaks when you need to, don’t overtrain. Your body needs to rest, heal and progress!

We hope this article on cardio for weight loss helps you achieve your goals! To learn more, check out Healthy Reads or tune in to live, interactive sessions on GOQii PRO by booking a class via the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

Get active and #BeTheForce

January 29, 2023 By Neha Morche 5 Comments

Your Guide To Organic Food

With fitness and healthy lifestyle taking the world by a storm, Organic Food has become a common phrase associated with this storm. Everyone is talking about buying and consuming organic food over processed food but what exactly constitutes organic food?

Basically, organic food is the usual edible food but is produced, processed and packaged in a different way without using chemicals, pesticides, insecticides, non-organic fertilizers, antibiotics or any artificial hormones which are used otherwise. Organic food meets strict standards and is thus, safe to eat.

Advantages of Organic Food

Retains at least 50% more natural nutrients like vitamins and minerals than artificially grown food
Not hazardous for health as they contain no chemicals
Tastes more natural and delicious as there are no added sweeteners, coloring, flavors and preservatives
Organic food protects one from cancer and other diseases
Organic agriculture keeps our oceans, lakes, rivers and water supplies clean

Disadvantages of Organic Food

It is an expensive proposition
Not easily available everywhere
Lack in variety
Short shelf life because of no added preservatives

What Types of Foods Are Available as Organic?

Most consumers think of fruits and vegetables when they think of organic food but there are many other organic foods which include pastas, sauces, frozen juices, cereals, soups, chocolate, cookies, meat, poultry, dairy and even wine.

Not only the vegetarian food items but even poultry and meat have gone organic. Isn’t that interesting for non-vegetarians? But how does it work? It is because poultry and animals are fed only organic feeds and that puts them in the category of organic non-vegetarian food. Also, the animal and birds are not given any growth hormones for their mass production.

Tips to Buy Organic Food

Look for the label or logo that has approved the production of the food as “organic”
Remain informed about the organization that is an authorized seller of organic food
Pay attention on the expiry date. As no preservatives are added to the food, their natural shelf life is less

People may mistake Natural Food as Organic Food as it has not reached many areas in the world due to support from the government, proper authentication, etc. So there is a difference between Natural Food and Organic Food

What is the Difference Between “Organic” and “Natural”?

“Natural” is often misrepresented in product labeling as “healthy” but “natural” only means that the product has undergone minimal processing, no certification or inspection system. Also, “natural” does not necessarily relate to growing methods or the use of preservatives.

As we all know, eating unhealthy creates health issues whereas eating healthy and organic not only helps you get healthier and live better but most importantly, it develops the good habit of eating right.

Was this article helpful? Let us know in the comments below. For more on eating healthy and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce

January 28, 2023 By Urvi Gohil Leave a Comment

Healthy Eating: Vegetable Appam

Eating a healthy breakfast ensures a healthy start to the day! But, there’s a good chance that you might not know what to eat or might want a change from the usual. So, we’re here with a tasty, super easy Vegetable Appam recipe! It uses traditional seasoning and can be made quickly!

What You Will Need

Semolina – 1 cup
Onion – ¼ cup finely chopped
Capsicum – ¼ cup finely chopped
Carrot – ¼ cup finely chopped
Spinach – ¼ cup finely chopped
Coriander – ¼ cup finely chopped
Ginger Chili Paste – 1 tbsp
Grated Coconut – ¼ cup
Curd – 1 cup
Water – 1 cup
Oil – 2 tbsp
Curry Leaves – 5-6
Mustard Seeds – 1 tsp
Garam Masala – 1 tsp
Haldi – ½ tsp
Red Chili Powder – ½ tsp
Salt as per taste

How To Prepare

Heat some oil in a pan, add in the mustard seeds and allow it to crackle. Now, add the curry leaves and slide in the chopped onion, capsicum, carrot and spinach.
Sauté this for 3-5 minutes and add the semolina. Roast this for 2 more minutes and remove it in a mixing bowl.
Once the semolina and veggies mixture cool down, add in the ginger chilli paste, coconut, coriander, garam masala, haldi, red chili powder, curd and salt. Give it a good mix.
Now add in ½ cup of water, mix it together and allow it to rest for 15 minutes.
After the rest, check the batter and add another ½ cup of water to make it similar to an uttapam batter consistency.
Grease the appam tray with some oil and put it on flame.
Using a spoon, add a controlled portion of batter in the appam tray and cover it with a lid.
After 5 minutes check if the sides of the appam look brown. If yes, flip it over and allow it to cook until golden brown and crisp on both sides.
Our healthy, instant vegetable appam is ready! Serve it with coconut or green chutney.

Note: If you do not have an appam tray, you can make it as mini uttapams in any pan and enjoy.

Highlights of the Vegetable Appam Recipe

It’s a quick, easy and healthy breakfast meal loved by everyone.
Gives you the goodness of vegetables, rich in vitamins and satiating.
Very good for your gut as it is partially fermented.

We hope you enjoy this Vegetable Appam 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 speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce