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Here’s Why You Should Eat Your Evening Snacks

Evening snacksWhile we are aware that breakfast, lunch and dinner are important meals, we overlook the fact that an evening snack is equally important. Why is that? You’ve probably heard the saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper” – but how do you eat like a pauper if you’re feeling very hungry at dinner time? We should naturally feel less hungry at the dinner time and for that, we must have a small meal 2-4 hours before dinner. It is completely okay if you do not feel that hungry for dinner after having evening snacks. In fact, that is the main purpose of it – to cut down on the dinner portion size.

A common observation with our GOQii Players is that most have a long gap between lunch & dinner. It is as good as 7-8 hours. Having frequent meals is extremely crucial when it comes to maintaining weight. It has a series of health benefits. Yet, we somehow skip on evening snacks for some reason or another.

Reasons For Skipping Evening Snacks

  1. Lack of time
  2. Lack of Appetite
  3. Not habitual
  4. Unaware of its importance
  5. Running out of options

Out of these reasons, the 2nd point is the most valid. If you really do not feel hungry by evening time, you may skip it but if you don’t, then you must consider. It is better to keep a fixed time for it which can be 3-4 hours post lunch.

Why You Should Eat Evening Snacks 

  1. Lowers the gap between Lunch & Dinner
  2. Helps sustain energy and hunger levels till dinner time
  3. Controls acidity, bloating and other digestive problems
  4. Helps maintain blood sugar levels
  5. Helps control portion size for both lunch and dinner
  6. Keeps BMR high
  7. Helps you mentally relax at the end of your work day

Apart from the reasons above, if you exercise in the evening, having a snack is a must as it works as your pre-workout meal. Exercising on an empty stomach will not give you the desired results.

For an evening snack, you can choose options similar to your breakfast. It can consist of Poha, Upma,  Idli, Dosa, Uttapam, Vegetable or egg/ chicken sandwich, whole wheat roll, Sukha Bhel, or boiled sprouts, etc. If you aren’t that hungry, then try a mixture of fruits, dry fruits, nuts, roasted peanuts, corn cob, sprouts, or boiled eggs, etc.

If you aren’t consuming an evening snack, start now and let us know about the difference you feel in the comments below!

We hope this article helps you. For more articles like this, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

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10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

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Does Lifting Weights Build Mental Strength?

build mental strength

Exercise helps maintain healthy weight, control sugar levels, strengthen muscles and bones, and most importantly, it improves fitness and keeps you healthy! It also has an effect on our mental strength as it improves mood, helps in relaxation and lowers depression. This happens because the brain releases neurotransmitters called endorphins which regulate positive feelings and keeps the mood up. 

What Is Good Mental Strength? 

Having good mental strength means to have logical and realistic thinking patterns, decision making power and this helps manage your emotions and behaviour. Many studies have proven that people suffering with anxiety, mood disorders and depression benefit from including exercise in their routine. Hence, following a regular exercise pattern is essential to maintain mental health and improve mental strength.

Mental strength is as important as physical strength and the good news is that both can be improved with exercise. Hitting the gym or going for a run helps people suffering from heartbreak, loss of a loved one, less self confidence, as after training they report feeling good and positive by investing their energy in a positive place. 

How Does Exercise Help? 

Aerobic exercises like running, cycling, swimming are well known to reduce symptoms related to mental disturbances like stress and anxiety. Regular aerobic exercise improves blood flow to the brain and helps to strengthen brain health and memory. The increase in core temperature during aerobic exercise results in calmer mood after the activity. Aerobic activity even for 20mins a day results in positive mood and thoughts throughout the day. 

How Does Weightlifting Help Build Mental Strength? 

Weight training uses weights or external resistance for exercising. It is used to train and strengthen muscles, improve posture and bone structure, boost metabolism and help in better sleep. Lesser known benefits about lifting weights includes improvement in mind-muscle coordination which is an essential part of exercise. This coordination is associated with cognitive function of executive functioning which manages our command and control skills. Lifting weights also improves memory and cognition related tasks. It results in a realistic pattern of thinking, taking smart decisions and regulating behaviour. It also provides a sense of self efficacy and boosts confidence. 

Resistance training is a highly effective way to manage symptoms of anxiety and depression. Because what benefits the body, benefits the brain. Just like lifting weights causes muscle gain, the brain has the capacity to change itself in response to internal as well as external influences, which is known as neuroplasticity. In the presence of weight lifting, the brain becomes active, hormone production and neuron production increases. All of this together improves mental strength and helps the individual recover from anxiety or depression along with the therapy. 

Weight lifting teaches you to live in the present and be more mindful as lifting requires a lot of concentration and attention in the moment. Setting up the correct posture, controlling the body and performing the movement requires a lot of focus and concentration. Make sure to club weight training in your routine for a strong body and stronger mental health.

How To Get Started With Weight Lifting

  • Aim to weight train for 30-45 mins, 3 times a week
  • Start with low weights and focus on posture and consistency
  • Train at low to moderate intensity for maximum benefit from weight training
  • Do not miss out on 7-8 hours of sleep, meditation and a balanced diet which contributes majorly to staying fit

Even if you’re currently not depressed or anxious or have any goals of muscle building, I would urge you to consider weight training for all of it’s added benefit. We hope this article on lifting weights to build mental strength helps you. You can read more fitness related articles here. For tips from experts, subscribe for GOQii’s Personalised Health Coaching. 

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Healthy Eating: Instant Oats Spinach Dhokla

oats spinach dhoklaIf you enjoy eating Dhoklas, here is an extra healthy option for you. I’m about to share my twist on this Gujarati treat called the Instant Oats Spinach Dhokla! It is super quick and easy to make with almost zero oil and is very filling!

What You Will Need

  • Semolina (Rava) – 1 Cup
  • Roasted Ground Oats – 1 Cup
  • Besan – ½ cup
  • Chopped Coriander – 2 tbsp
  • Curd – ½ cup
  • Chopped Spinach – ½ cup
  • Chilly Ginger Garlic Paste – 2 tbsp
  • Turmeric – 1 tsp
  • Sesame Seeds – 1 tsp
  • Salt to taste
  • Oil (minimum)

How To Prepare Oats Spinach Dhokla

  1. Combine oats, besan, semolina and curd. Mix them well and add chopped spinach, coriander along with some water.
  2. Add chilly ginger garlic paste, turmeric and salt to the batter.
  3. Allow the batter to stay for 15-20 min and the semolina will soak all the water.
  4. After 15 min, add some water to make the batter medium thick.
  5. Put a steamer on medium flame.
  6. Lightly brush some oil over a plate and pour the batter in the plate, don’t forget to sprinkle sesame seeds over it.
  7. Keep the plate in the steamer and allow it to cook for 15 min nearly on medium flame.
  8. Once cooked, make small pieces using a knife and serve the Dhoklas hot with green chutney.

Highlights

  • These steamed Dhoklas will give you best combination of health and taste
  • Oats in the Dhokla will give you lots of fiber
  • This is a perfect go to snack for kids and you can turn it to a meal too

Did you enjoy this recipe? Let us know your thoughts in the comments below. If you’ve tried this recipe, take a pic and share it on your social media channels tagging GOQii!

For more healthy recipes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]