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5 Reasons To Start Eating High Fiber Meals

high fiber mealsFiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.

Why Should You Have High Fiber Meals? 

  1. Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
  2. Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
  3. Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
  4. Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
  5. Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.

Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.

To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here.

For more on Nutrition, check out Healthy Reads.

#BeTheForce

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केले के छिलके के विभिन्न उपयोग और लाभ

केले के छिलके के विभिन्न उपयोग और लाभकेला मेरे पसंदीदा फलों में से एक है, क्योंकि यह स्वादिष्ट एंव एंटीऑक्सिडेंट, विटामिन और खनिजों जैसे मैग्नीशियम, पोटेशियम आदि से भरपूर होता है। हम सभी ने बचपन से ही केला खाया है – लेकिन क्या आपने कभी महसूस किया है कि केले का छिलका भी इस फल का एक हेअल्थी हिस्सा हैं? केले के छिलके के अत्यधिक स्वास्थ्य लाभ होते हैं और इसका उपयोग कोलेस्ट्रॉल को कम करने, झुर्रियों को खत्म करने और नींद में सुधार करने के लिए इसके छिलके का कई तरह से उपयोग किया जा सकता है। केले के छिलके को कच्चा भी खाया जा सकता है! ये न केवल खाने योग्य हैं बल्कि आपके स्वास्थ्य और त्वचा के लिए भी अच्छे हैं।

केले के छिलके का इस्तेमाल कैसे करें

  • इन्हें पानी में 10 मिनट तक उबाल कर इसकी चाय बना सकते हैं। 
  • इन्हें पानी के साथ जूसर में डाल कर इनका शेक बना सकते हैं। 
  • इन्हें चटनी में एक सामग्री के रूप में उपयोग कर सकते हैं। 
  • पानी और चीनी के साथ पका कर कैंडी बना सकते हैं।  
  • केले के छिलकों को मिलाकर फ्रूट स्मूदी बना सकते हैं।  

स्वास्थ्य लाभ :

  1. सफेद दांत: पके हुए केले के छिलके पोटेशियम से भरपूर होते हैं, जो आपके दांतों के पीलेपन को दूर कर सकते हैं। अपने दांतों को सफेद करने के लिए, ब्रश करने के बाद कम से कम 2-3 सप्ताह तक नियमित रूप से छिलके के अंदरूनी हिस्से को 2-3 मिनट तक रगड़ें और आपको सकारात्मक परिणाम दिखाई देंगे!
  2. त्वचा के लिए अच्छा: ये त्वचा के लिए बहुत अच्छा काम करते हैं क्योंकि इनमें एंटीऑक्सीडेंट होते हैं जो झुर्रियों को दूर करते हैं और त्वचा को पोषण देते हैं। यह मुहांसे के निशान भी मिटाता है और त्वचा को हाइड्रेट करता है। बस केले के छिलके को अपने चेहरे के मनचाहे क्षेत्रों पर धीरे से रगड़ें, और धोने से पहले आधे घंटे के लिए छोड़ दें।
  3. मस्सों का इलाज करता है: मस्सों के इलाज के लिए कठोर रसायनों का उपयोग करने की आवश्यकता नहीं है। बस कुछ दिनों के लिए इसके ऊपर पके हुए केले के छिलके का एक टुकड़ा पूरी रात के लिए लगाकर छोड़ दें और आप एक अद्भुत नतीजा देखेंगे, है न यह एक अद्भुत प्राकृतिक तरीका मस्सों का इलाज का?
  4. स्प्लिंटर निकालना : केले के छिलके एंजाइम से भरपूर होते हैं और इन एंजाइमों में एक खींचने वाली क्रिया होती है जो बाहरी वस्तुओं को त्वचा की सतह पर खींचती है जिससे स्प्लिंटर को पकड़ना बहुत आसान हो जाता है। बस छिलके को त्वचा के प्रभावित क्षेत्र पर लगाएं और इसे 15 मिनट तक लगा रहने दें। फिर इसे धीरे से हटाएं, और अब आप स्प्लिंटर को आसानी से पकड़ कर निकल सकते हैं।
  5. आंखों के लिए अच्छा: केले के छिलके आंखों के लिए अच्छे होते हैं और मोतियाबिंद के खतरे को कम करते हैं। इसे अपनी आंखों के पास रखने से सूजन कम करने में मदद मिलती है। केले का छिलका आंखों के नीचे के काले घेरे को हल्का करने में भी मदद करता है और महीन रेखाओं की उपस्थिति को कम करता है।
  6. लोअर कोलेस्ट्रॉल: इनमें सॉल्युबल और अनसॉल्युबल फाइबर होते हैं जो कोलेस्ट्रॉल, स्ट्रोक को कम करने और हृदय रोग को रोकने में मदद करते हैं और कोलेस्ट्रॉल को धमनियों की दीवार से चिपकने से रोकते हैं। एक व्यक्ति जिसे कोलेस्ट्रॉल कम करने की आवश्यकता है, वह केले के छिलके को स्वस्थ आहार के हिस्से के रूप में शामिल कर सकता है।
  7. बूस्ट मूड: केले के छिलके सेरोटोनिन से भरे होते हैं जो आपको अच्छा महसूस कराने में मदद करते हैं। डाइट में लगातार केले के छिलके का इस्तेमाल अपने सेरोटोनिन के स्तर को बढ़ाने का एक प्राकृतिक तरीका है।
  8. अच्छी नींद: अगर आपको स्लीप डिसऑर्डर है, तो केले के छिलके ट्राई करें क्योंकि वे ट्रिप्टोफैन से भरे होते हैं जो अधिक आरामदायक नींद लाने में मदद करते हैं।
  9. कब्ज से राहत दिलाता है: केले के छिलके अत्यधिक फाइबर से भरे होते हैं जो आपकी मल त्याग को नियमित रखने में मदद करते हैं। इसमें आपकी दैनिक फाइबर आवश्यकता का 12 प्रतिशत होता है जो अच्छे पाचन में मदद करता है।
  10. प्राथमिक चिकित्सा: इसमें अंतिमिक्रोबिअल, एंटीऑक्सिडेंट और एंटी-इंफ्लेमेटरी गुण होते हैं जो आइवी रैश, खुजली और कीड़े काटने से राहत देते हैं। यह माइग्रेन का इलाज करने का एक प्राकृतिक तरीका है, जमे हुए केले के छिलके को माथे पर और गर्दन के पीछे रखने से सिरदर्द कम करने में राहत मिलती है।

उम्मीद है कि केले के छिलके को फेंकने से पहले यह लेख आपको दो बार सोचने पर मजबूर कर देगा! इस असामान्य ज्ञान का प्रयोग करें और अच्छे स्वास्थ्य के लिए लाभ उठाएं! नीचे टिप्पणी में आप हमें अपने विचारों से अवगत कराएं।

अधिक उपयोगी जानकारी के लिए, यहां GOQii के पेर्सनलिज़्ड हेल्थ कोचिंग की सदस्यता लेकर हेअल्थी रीड्स देखें या किसी विशेषज्ञ से बात करें |

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4 Immunity Boosting Kadhas For The Monsoon

Immunity Boosting KadhasIt is common knowledge that bacteria and germs spread more during monsoons and a strong immune system becomes our first line of defense against any infection. To help you build up that defense, here are 4 immunity boosting kadhas to help you stay safe and healthy during monsoons. 

1. Tulsi & Black Pepper Kadha

Ingredients:

  • Water – 2 cups
  • Crushed black pepper – 1 tsp 
  • Finely chopped ginger – 1 tsp 
  • Desi ghee – ½ tsp 
  • Cloves – 2pc 
  • Few tulsi leaves 

Method:

  1. Heat the ghee in a saucepan. Add cloves, black pepper, ginger and tulsi leaves
  2. Once the crackling of the spices stops, add water
  3. For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally
  4. Have the kadha while it is hot 

Benefits: This immunity boosting kadha improves the energy levels in the body. Tulsi and pepper are used to treat common cold and flu. It also helps reduce the inflammation of the chest and helps to expel mucus. 

2. Turmeric and Cinnamon Kadha

Ingredients:

  • Black cardamom (badi elaichi) – 2 pc (you may use green elaichi if you don’t have black elaichi)
  • Kacchi haldi – 1 inch
  • Cloves – 2 pc
  • Kali Mirch (according to taste)
  • Tulsi (few leaves)
  • Cinnamon -1 inch
  • Ginger – ½ inch
  • Small piece of jaggery (optional)

Method:

  1. Peel the turmeric and ginger and crush them 
  2. Bring the water to boil and add all the spices
  3. Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink
  4. Jaggery can be added for sweet taste. 

Benefits: This kadha is packed with antioxidants and anti-inflammatory properties, thus, it helps in relieving sore throat and cold.

3. Triphala Kadha

Ingredients

  • Triphala powder – ½ tsp
  • Lemon – few drops
  • Honey – ½ tsp

Method: 

  1. In a pan, add 1 cup water and triphala powder
  2. Bring it to boil and simmer for 5 minutes
  3. Let it cool down for a few minutes and add a few drops of lemon and honey to it. 

Benefits: The antioxidative properties of three fruits i.e haritaki, bibhitaki and amla are there in kadha and the presence of vitamins like vitamin A and vitamin C are helpful for booting immunity. 

4. Minty Herbal Kadha

Ingredients:

  • Fresh neem leaves – 5-6
  • Mint leaves – ½ bunch 
  • Methi leaves – 4-5 
  • Fresh turmeric – 2 inch 
  • Cumin powder – ½ tsp 
  • Jaggery powder – ¼ tsp 
  • Water – 1 cup 

Method: 

  1. Pour water in a pan. Then add the neem leaves, mint leaves, methi leaves, raw turmeric and cumin powder to it and keep it on medium flame 
  2. Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed 
  3. Turn off the cooktop and allow the decoction to cool down a bit
  4. Strain the brew, blend jaggery powder and consume it warm. 

Benefits: Neem is renowned for its antimicrobial traits and also purifies the blood.  The herbs present in this kadhas are good for immunity as they guard against a host of bacteria and other viral ailments.  

To ensure that our body remains fit and healthy, it’s important to build up its first line of defense. Natural immunity boosting herbs are easily available at home, convenient to incorporate in your daily routine and highly effective! So try out these immunity boosting kadhas. If there’s a special kadha you make at home, share it with us in the comments below! 

Find more articles on building immunity and staying healthy during the monsoon here. You can also get these tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

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How to Turn Household Chores Into a Workout

Household chores into workout

Taking care of the house is a never-ending job! I still remember my mother being so caught up with household chores that she never got the time to workout. One day when I got home after working out, I saw my mother doing the regular housework and an idea struck me! What if we can turn daily household chores into a workout routine?

Benefits of Turning Household Chores Into a Workout

Most people struggle with the fact that due to the lack of time, they skip working out. If you turn household chores into a workout routine, you’re killing two birds with one stone. You find your chores as well as get a good, light workout.

Like any other physical activity, housework can tone muscles if done correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness levels, especially for those who do little or no physical activity or are just getting started. To top it off, this can help you break the monotony of routine and add a little bit of fun to completing chores.

Here’s How You Get Started

  1. Lunges (Vacuum Cleaning): While using the vacuum cleaner, you can walk in a lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) and the hamstrings as well.
  2. Squats: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. A Squat is an exercise that primarily trains the muscles of the thighs, hips and buttocks. It also works the quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and strengthens the bones, ligaments as well as the insertion of the tendons throughout the lower body
  3. Make Sweeping Movements: Instead of cleaning haphazardly when scrubbing glass doors or cleaning windows, make long, sweeping movements. For instance, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strength of your arms.
  4. Sweeping: While sweeping, tuck your stomach and oblique muscles in, keep your back straight and bring the bristles of the broom as far as possible and pull in.
  5. Dance on the Beat: Turn on the music system while doing household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. If you’re wondering how dancing helps your health, click here.
  6. Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times. Trust me, this is a really great exercise for your hamstrings, provided you keep your back straight. You can simulate your own step aerobics session this way!
  7. Loading the Washing machine: When you are loading or unloading your washing machine, just twist and move more. This movement will help to strengthen your core.
  8. Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
  9. Take a Swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent! Swing away to beat out the dust and dirt. Performing this activity will help you involve more muscles than vacuuming alone and help you get some fresh air as well.
  10. Always Prefer Stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help of machines!

What are you waiting for! Make your household chores something to look forward to by turning them into a workout. Try this for a week and let us know if you see any changes. Leave your thoughts in the comments below!

Find more tips on exercising and workouts here. If you need help with your workouts, learn from the best by signing up for an interactive GOQii PRO class where you’ll be guided in real-time by a certified expert. Book a class now from the GOQii App.

#BeTheForce

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