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Healthy Eating: Fruity Nutty Yogurt

Fruity Nutty Yogurt

December is a month for celebrations and no celebration is complete without after-meal treats. If you’re keen on sticking to your healthy eating resolution and are avoiding sweets, we’re here to provide you with some relief to your sweet tooth! Here’s a healthy dessert recipe which will take minimum time with minimum ingredients. Let’s try the Fruity Nutty Yogurt!

What You Will Need:

  • Hung curd – 1 cup (200 gm)
  • Strawberries – 4 (cut into halves)
  • Honey – 1 tsp
  • Pistachio – 2 (coarsely chopped)
  • Almond – 2 (coarsely chopped) 

How to Prepare:

  1. Heat a small pan and dry roast the almonds and pistachio for 2-3 min on medium flame. Once done keep it aside.
  2. In a mixer blender, add strawberries and 2 tbsp of hung curd and blend it into a puree. Remove it in a mixing bowl.
  3. In the bowl, add the remaining curd and whisk it lightly till it has that lovely pink colour
  4. Time to add the honey, only if you wish to make it a little sweeter.
  5. Serve it in a small bowl and spread the roasted nuts over it.
  6. Your quick healthy dessert is ready!

Highlights of the Fruity Nutty Yogurt

  • The Fruity Nutty Yogurt doesn’t give you unwanted sugar but the goodness of fruits and all their benefits
  • It is rich in protein because of curd.
  • Keeps weight watchers away from guilt.

Did you enjoy this recipe? Let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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Winter Wellness Recipes: Boost Immunity with Nutrient-Packed Delights!

Millet Vegetable pan bread

Winter has set in and it is that time of the year when our body experiences tremendous changes in energy levels, metabolism and our food preference also changes. Winter is also the season which is full of colorful veggies and fruits in market. Our body needs extra vitamins and minerals to help combat cold weather, illness and to maintain your good health.

Let me share with you some nutritious food ideas that will help boost immunity and maintain energy levels through the day.

Here are 5 healthy dishes which will help you to keep warm on cold days-

  1. Millet Vegetable Pan Bread (Bajra Dudhi Thepla)

Millet Vegetable pan bread

Ingredients–

  • (Bajra) Millet flour – 1 cup
  • Wheat flour – 1 cup
  • Bottle gourd (Dudhi)- 1 cup (grated)
  • Curd – ¹⁄₃ cup
  • Oil – ½ cup (to add in flour and roast theplas)
  • Green coriander – 2 tbsp (finely chopped)
  • Green chilly – 1-2 (finely chopped)
  • Ginger paste – 1 tsp
  • Asafoetida – 1 pinch
  • Cumin seeds – ½ tsp
  • Red chilly powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Sesame seeds – 1 tsp (optional)
  • Salt – ½ tsp (as per taste)

Preparation

Take out millet flour in any big utensil. Mix wheat flour in the same bowl. Also add bottle gourd, ginger, green chilly, green coriander, Asafoetida, cumin seeds, red chilly powder, turmeric powder, sesame seeds, salt, 1 tbsp oil and curd. Add 1-2 tbsp water or as per requirement and knead soft dough. Keep aside the dough for 10-15 minutes so that it gets set.

Grease your hand with some oil and knead the dough. Pre-heat the pan (tawa). Take little amount of dough (lemon size) and make a round ball. Take one ball, dust it with dry flour and place it on rolling plate and roll into 6-7 inch diameter bread (thepla).

Place the rolled bread (thepla) on pre-heated pan (tawa) and when color of the bread (thepla) turns darker from surface then flip the side. Spread 1 tsp oil on the upper surface. Flip the side and spread some oil on this side as well. Roast the bread (thepla) on medium flame until it gets brown spots on both sides. Take it of the pan and place it in a plate.

Serve the Millet Vegetable pan bread (Bajra Lauki Theplas) with curd (yogurt), coriander paste or pickle or with any vegetables of your choice.

 Suggestion: Mix finely chopped spinach in the flour for making Millet Spinach Breads (Bajra spinach thepla) and add finely chopped fresh fenugreek leaves for making millet fenugreek breads (bajra methi theplas).

  1. Winter special Fenugreek seeds and edible gum sweet balls

Fenugreek seeds and edible gum sweet balls

Fenugreek seeds gum balls is a traditional recipe which can also be used as an Ayurveda treatment for various ailments, especially during winters. These sweet gum balls are not only known for their medicinal properties but also taste delicious.

These are prepared with Fenugreek seeds mixed with wheat flour and Jaggery. New mothers can have these sweet balls as dietary supplement or to overcome any post-delivery problems. People suffering from joints pain, especially in winters, can have this sweet.

Ingredients-

  • Fenugreek (methi) seeds – 100gms.
  • Milk – ½ litre (2 ½ cup)
  • Wheat flour – 300gm (1 ½cup)
  • Ghee – 250gm (1 ½ cup)
  • Edible gum (Gond) – 100gms (½ cup)
  • Almonds – 30 to 35
  • Black Pepper – 8 to 10
  • Cumin powder – 2tsp
  • Dry ginger – 2tsp
  • Green Cardamom – 10 to 12
  • Cinnamon – 4 pieces
  • Nutmeg – 2
  • Jageery – 1 ½ cup

Preparation:

Clean Fenugreek (Methi) seeds properly (wash seeds then put them in a thick cotton cloth and leave it in the sun to dry, cloth can be washed and used again). Put clean seeds in a mixer and make a thick paste somewhat similar to flour. Boil milk.

Put the grounded Fenugreek (Methi) in milk and let it soak for 8-10 hours.

Cut almonds into small pieces. Gently crush black pepper (break 1 pepper into 4-5 pieces), crush cinnamon and nutmeg into fine powder. Peel Cardamom (Elaichi) and crush it as well. Pour 1/2 cup clarified butter (Ghee) in a pan, fry soaked (Fenugreek) on a medium flame till it turns light brown and smells good. Remove the mixture in a plate.

Put the remaining clarified butter (Ghee) in the pan and heat, fry Edible gum (Gond) and take it out on a plate (fry Gond on a law flame). Fry flour in leftover Ghee in the pan till it becomes light brown then take it out.

Put 1 tsp clarified butter in the pan followed by the pieces of Jaggery (Gur), melt Jageery (Gur) into liquid form (Chashni) on a low flame. Add Cumin (Jeera) powder, Dry Ginger (Sauntth) powder, cut almonds, black pepper, cinnamon, nutmeg, Cardamom in the Liquid syrup of Jageery and mix well.

Take little amounts of the mixture, shape it into small balls similar to a lemon and put it on a plate. Keep Fenugreek seeds and edible gum sweet balls (Methi Ladoos) in open air for 4-5 hours.

The sweet is ready, keep them in an air tight container and eat one sweet ball every morning or evening with warm milk. This prevents pain in joints, back and pain due to the cold.

  1. CARROT CAKE SNACKS BITE

high-protein-snacks-by-Green-Blender-carrot-cake-bites-600x404

Ingredients-

  • 2 ¼ cups shreddedcarrots
  • ¾ cup dates (about 10 large dates)
  • ²⁄₃ cup coconut (shredded or flaked)
  • ½ cup walnuts
  • ½ cup sunflower seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon ground ginger
  • ¹⁄₈ cup toasted sesame seeds
  • ¹⁄₈ cup shredded coconut
  • ¹⁄₈ cup chopped almonds

Preparation

In a food processor, blend all the snack bite ingredients together. Scoop out full grinded mixture in a bowl and roll it into a ball.

Roll the balls in sesame seeds, coconut, or chopped almonds for additional crunch. Use the listed optional ingredients to determine the amount of sesame seeds, coconut, or almonds you need.

Store refrigerated or in an air tight container.

  1. Spinach with Chickpeas Green Salad

Spinach-Salad

Ingredient–

  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • ½ onion, diced
  • 300g frozen spinach, thawed and drained well
  • 400g tin chickpeas and green peas, drained and boiled.
  • ½ teaspoon cumin
  • ½ teaspoon salt

Preparation: Take 400 gm of chickpeas and green peas in a pressure cooker. Add half a litre water to it and cook till 4 whistle blow. Let it cool for some time. Heat the olive oil in a frying pan over medium-low heat. Add and cook the garlic and onion in the oil until they turn translucent, for about 5 minutes. Add and stir in the spinach, chickpeas, green peas, cumin and salt. Use your stirring spoon to lightly mash the beans as the mixture cooks. Allow to cook until it gets thoroughly heated. Serve it hot. 

  1. Green Greek Smoothies

Green Greek Smoothies

Ingredients-

  • Cup freshly cut pieces of kiwi
  • A bowl of Greek yogurt
  • ½ cup of milk
  • Pinch of grounded cardamom
  • 1 tsp of (water) soaked chia seeds
  • Fresh Mint Leaves

In a blender, place kiwi, yogurt and milk and blend it for about 1 minute or until smooth. Pour it into a glass, and sprinkle with cardamom. Garnish with mint leaves and add 1 tsp of soaked chia seed on it. Serve immediately.

Tip – You can also try other winter fruits and veggies – like oranges, apple, spinach, Beets instead of Kiwi.

Try these healthy and delicious winter warming recipes. And, don’t let the cold weather keep you from enjoying fresh homemade foods. Let’s Enjoy! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Are you breathing properly?

breathing technique

Before I start with the article, I want my readers to try this.

Let’s do a quick breathing test.

– Keep your hands free.

– Keep one hand on your chest, one had on your belly.

– Start breathing naturally.

– Which hand is moving more?

Hand on the belly or Hand on the chest?

Do this test without reading ahead because it is important to do this without knowing the interpretation of the test.

Which hand was moving more?

If it’s your belly than its right way! That’s how one should breathe.

If it’s your chest than its alarming, you might be inviting health issues!

If you are not breathing properly, you might not feel good. In this busy world, breathing which is perhaps the only important thing, if we don’t do that properly then it’s a cause for concern. None of us is consciously breathing which is what is leading to health issues!

I have come across this very often. Every 3rd person I know is having stiffness. Some part of the body is stiff (a Few years back, this was my case too!).

Are you having neck stiffness?

Is your back, shoulder, hamstrings, lower back tight/stiff?

Do you have that constant urge to stretch your body to get rid of that stiffness?

Stretching your muscles will definitely give you temporary relief but not for too long. The stiffness will come back in few hours sometimes even in two minutes. There are many therapies which help you in dealing with stiffness but it won’t be a permanent solution.

Why is it so? Because you are not addressing the root cause of the problem!

What is the root cause? Your improper breathing technique

There are many other causes of stiffness but the most basic one is improper breathing technique.

How does your improper breathing affect your stiffness/tightness?

Let’s do a practical (Helps in better understanding!)

Keep your hands free!

Put your one hand on your neck and one hand on your chest.

Start breathing from your chest consciously.

Do you feel that your neck muscles are contracting when you are breathing from your chest?

Now do one thing,

Put your one hand on your neck and one hand on your belly.

Start breathing from your belly consciously.

Do you feel anything on your neck muscles? Probably not because there is hardly any contraction because there is hardly any muscle tension in that place.

Not just the neck, similar reactions happen in your chest muscles, shoulders, lower back and to some extent even in the hamstrings. If you continuously breathe through your chest, those muscles will shorten, and you will get this chronic feeling of stiffness in your body.

You can stretch your tight muscles every day with different stretching exercises but until you correct the way you breathe, any corrective efforts which you take for getting rid of the stiffness will be useless, and at the end you will not be able to get rid of that sensation of tightness/stiffness which you keep getting in your body throughout the day.

Stiffness is just once such effect of poor breathing. Poor breathing can also lead to lower back pain, weight plateau, poor endurance, low energy throughout the day and some digestive issues.

What’s the solution? How to breathe properly?

Well, the solution is not as complicated as you might think.

Here is what you have to do:

  • Lie down for 5 minutes (this can be done first thing when waking up, or as you are lying in bed before you fall asleep or whenever you feel it is possible) put one hand on the belly and the other hand on your chest. Simply focus on making the hand on the belly move and keep the hand on the chest as steady as possible.
  • Point 1 should be done every day for at least 3 times a day daily for at least 3 weeks. After 3 weeks, you should naturally be breathing into your stomach by default.
  • It also helps if you set yourself little reminders throughout the day, like a little message on your iPhone/Android that asks you at regular intervals “how is my breathing?”

This trick has helped me definitely, try it out for yourself!

Try this for 3 weeks, and let me know what you feel! Would be happy to receive your comments! Share your experience!

For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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 […]