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Healthy Diwali Recipe: Anjeer Ki Kheer

anjeer ki kheerBefore I begin with this amazing liquid sweet recipe, did you check out my healthy Diwali recipe on Dates Roll with Seeds? If not, do check and try it out. In this recipe, we’ll be preparing Anjeer (Figs) ki Kheer. If you like kheer, you will most definitely love this recipe. It is quick to prepare, rich in flavor and full of nourishment!

Let’s get started!

What You Will Need:

  • Almonds (Soaked and Peeled) – 10
  • Cashews (Soaked) – 10
  • Figs (Soaked) – 12
  • Almonds (Finely Chopped) – 5
  • Pistachios (Finely Chopped) – 5
  • Walnuts (Finely Chopped) – 5
  • Figs (Finely Chopped) – 2
  • Milk – 500ml
  • Saffron – 10-15 threads soaked in milk
  • Ghee – 2 tbsp
  • Jaggery Sugar / Coconut Sugar/ Jaggery – 2 tbsp

How to Prepare:

  1. Soak the nuts for 3-4 hours.
  2. After removing the soaked water, make a dry coarse paste of soaked almonds and cashews using a mixer. Remove it in a bowl.
  3. Now, add the soaked figs along with 2 tbsp. of water and make a fine paste using a mixer, remove it in a bowl.
  4. In a pan, heat 2 tbsp. ghee and add the coarse paste of almonds and cashews. Sauté it on low flame for 4-5 mins until the color has changed and it becomes aromatic.
  5. Now it is time to add the figs paste to the pan. Sauté it continuously for the next 3-4 minutes.
  6. Once done, add 500ml of milk and allow it to boil on medium flame for 5-6 minutes and add 2 tbsp. of jaggery sugar or jaggery to it.
  7. Also add the saffron and chopped almonds, pistachio, walnuts and figs in the kheer.
  8. Give it a boil and your Anjeer ki Kheer is ready to be served.

Highlights of the Anjeer Ki Kheer Recipe

  • Despite being a low calorie dessert, it still satisfies the sweet tooth.
  • Figs are a great source of antioxidants, calcium, iron, magnesium and copper.
  • This recipe is nutritious for pregnant women and children especially.

We hope you enjoy this Anjeer ki Kheer recipe just as much as we enjoyed writing it for you!

For more healthy recipes, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

Stay Healthy and #BeTheForce

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Maintaining a Healthy Lifestyle During Diwali: Balancing Tradition and Well-Being

Diwali, the festival of lights, is a joyous and vibrant celebration for many. It’s a time for family gatherings, exchanging gifts, and indulging in an array of delicious sweets and snacks. However, for those committed to a healthy lifestyle, Diwali can present some challenges. The good news is that with some thoughtful planning and a mindful approach, it’s entirely possible to enjoy the festivities while still maintaining your health and well-being goals.

Set Realistic Goals

Before diving into Diwali celebrations, set realistic goals for yourself. Instead of striving for perfection, aim for moderation and balance. Understand that Diwali is a time for enjoyment and occasional indulgence, and that’s perfectly okay. Your goals should be achievable and in alignment with your overall health and fitness journey.

Educate Yourself on Nutrition

Knowledge is a powerful tool when it comes to making informed choices. Learn about the nutritional content of common festive foods and sweets. This understanding will help you practice portion control and make healthier choices during Diwali. For example, be aware that certain sweets are high in sugar and calories, while others may have healthier ingredients.

Plan and Track Your Meals

Planning your meals in advance, especially before attending Diwali gatherings, can be a game-changer. Having a balanced meal before heading to a celebration can help prevent overindulgence. Consider keeping a food diary to stay mindful of your food choices, ensuring you don’t go overboard during the festive season.

Explore Healthy Alternatives

The good news is that you can enjoy Diwali treats without feeling guilty. Many traditional sweets and snacks have healthier alternatives. For instance, you can make sweets with less sugar, healthier fats, and more nutritious ingredients. You’ll be amazed at how delicious and satisfying these healthier options can be.

Stay Active

Physical activity is an essential part of maintaining a healthy lifestyle. Even during the festive season, it’s important to continue with your exercise routine. You can even make it fun and festive. Consider activities like dancing to Diwali music, taking family walks, or participating in Diwali-themed fitness events.

Manage Stress

Diwali can be stressful for many due to various commitments and responsibilities. Stress management is vital for both your mental and physical well-being. Explore stress-reduction techniques such as meditation, deep breathing exercises, and mindfulness to help you stay calm and centered.

Seek Support

Share your health and fitness goals with friends and family who share similar aspirations. Having a support system in place can be a significant motivator. You can lean on each other for guidance and encouragement during the festive season.

Practice Mindful Eating

Mindful eating involves savoring each bite, eating slowly, and listening to your body’s hunger and fullness cues. By paying attention to what your body is telling you, you can avoid overindulging and make healthier food choices.

Reward Yourself

Consider implementing a rewards system for achieving your health and fitness goals during Diwali. Treat yourself to non-food rewards when you meet your targets. This positive reinforcement can be an excellent motivator.

Stay Accountable

Accountability is key to staying on track. Schedule regular check-ins with a fitness professional or a friend who shares your goals—having someone to report your progress to can help you remain committed to your objectives.

Think Long Term

Lastly, remember that your health and fitness journey is not limited to the festive season. Embrace the long-term benefits of a healthy lifestyle, as they contribute to your overall well-being and quality of life.

Diwali is a time to celebrate and enjoy with your loved ones. With the right approach, you can have a fantastic time while staying true to your health and fitness goals. This Diwali, celebrate the festival of lights while also celebrating your commitment to a healthier and happier you, wishing you a joyous and prosperous Diwali!

We hope you have a great Diwali, and these tips help you celebrate a happier, healthier, and guilt-free one. If these tips are beneficial to you, please let us know in the comments below. For more on healthy living, check out Healthy Reads or get additional tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

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How a Healthy Lifestyle Can Reduce Your Stroke Risk: The Importance of Exercise, Diet, and Stress Management

stroke

Imagine waking up one morning and feeling a sudden numbness or weakness on one side of your body. Your speech is slurred, and you have trouble understanding others. These are all classic symptoms of a stroke, a medical emergency that can have devastating consequences.

A stroke occurs when a blood vessel that delivers oxygen and nutrients to the brain is either blocked or ruptured. However, the risk of stroke can be greatly reduced through lifestyle changes. By controlling your blood pressure and embracing healthy habits—such as a balanced diet, regular exercise, and effective stress management—you can significantly lower the chances of stroke, disability, or even death. Let’s explore how these changes can enhance your overall well-being.

Keep Moving: The Importance of Exercise

Physical activity is crucial for preventing strokes. It helps improve blood vessel function and tackles several risk factors directly.

 Why Exercise Matters:

  • Manage Risk Factors: Regular exercise can help control conditions like high blood pressure, high cholesterol, diabetes, and obesity. It also reduces the likelihood of binge drinking and smoking.
  • Boost Heart Health: Both moderate and high-intensity workouts can increase levels of good cholesterol (HDL-C), which is beneficial for your heart.

How to Get Started: Aim for at least 30 minutes of moderate exercise three to five times a week. If you’re short on time, try fitting in 10-minute bursts of activity throughout your day, like during breaks between meetings.

Feed Your Body: The Role of Diet

A healthy diet can help control many stroke risk factors, including high inflammation and diabetes. 

What to Include:

  • Fruits and Vegetables: Aim for 4 to 5 servings a day to support heart health and maintain a healthy weight.
  • Omega-3 Fatty Acids: Include flaxseeds, walnuts, or chia seeds, or eat two to three servings of oily fish weekly, like salmon or herring.
  • Fiber-Rich Whole Grains: These provide essential nutrients and fiber that are good for your heart.

What to Avoid:

  • High Sodium: Too much salt can lead to high blood pressure, increasing stroke risk.
  • No Smoking: Quit smoking and avoid secondhand smoke, which can damage your arteries.
  • Alcohol: It is advisable to limit/avoid alcohol

Discover Your Zen: Managing Stress

Stress is a significant factor that can increase stroke risk, both in the short and long term. The good news is that there are effective ways to manage stress.

Mindfulness Matters: Being present and engaged in your surroundings can enhance your mental well-being and reduce stress.

Breathing Techniques:

Deep Breathing: Find a comfortable position, inhale deeply through your nose, hold for a count of five, and then exhale slowly through your nose. Repeat this 3-5 times to calm your mind.

  • Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, beginning with your toes and gradually moving up to your head. This method can aid in releasing tension and fostering a sense of relaxation.
  • Building a Support System
    Creating a strong network of relationships can provide emotional support and help you manage stress more effectively. Surrounding yourself with friends and family who encourage healthy habits can make a significant difference in your lifestyle choices.

Thus, incorporating regular exercise, a balanced diet, and effective stress management into your daily routine can play a crucial role in reducing the risk of stroke. Even small, consistent changes can lead to significant improvements in your overall health. Make your well-being a priority and don’t hesitate to seek support from those around you. Remember, your health is always worth the effort!

If these tips helped, let us know in the comments! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Tips To Eat Smart During Diwali & Avoid Weight Gain

Eat Healthy During DiwaliWith the long Diwali holidays ahead of us, there are sure to be outings, guests visit and dinner parties among other celebrations. More often than not, we end up indulging in sweets and other sinful foods and then feel guilty, which in turn makes us look for easy and quick ways to shed off those extra kilos. But, the unfortunate part is that we end up resorting to all the wrong ways of shedding that extra weight which again has a YO-YO effect. But don’t worry! We got a few health tips that will help you eat smart during Diwali!

Tips To Eat Smart During Diwali 

  • If you plan to go out, don’t go on an empty stomach. Eat a small snack before you head out. Choose snacks like boiled corn, mix veggie salad, a fruit bowl, sprouts, veggie soup, yogurt with crushed nuts, whole wheat bread sandwich, etc. This will keep you full and prevent binging/overeating when you are out.
  • If one meal goes for a toss, make sure the rest of the meals are absolutely on track. For instance, if you have a dinner party, make sure your meals through the day such as breakfast, lunch and mid meals are balanced and healthier.
  • Sip water frequently throughout the day. It will keep you hydrated and will also satiate false hunger.
  • Pick healthier desserts. Choose dry fruits, fruits, kheer, phirni, shrikhand (you can make it using hung curd), dark chocolates, til or peanut chikkis, dink laddoos (gum arabic), etc. over any other sugar-loaded sweets. Sweets made out of jaggery or organic honey are good to go. Remember, we need to take care of the portions too.
  • Choose baked food items over deep fried ones.
  • Compensate: It’s true that saying “NO” when you are offered sweets by your loved ones, especially during this festive season, is going to be difficult. Don’t worry! Pick one, eat it mindfully and enjoy the eating experience. Now you know what to do next. Compensate for your extra caloric intake in your following meals. More fibre (salads, veggies), good amount of proteins and lesser carbs.
  • Go easy on the alcohol. It’s a major dehydrator and contains empty calories. Choose red wine over any other hard drinks. Sangria would be the best option here (cut fruits in red wine).
  • Be a health-conscious host. Serve snacks like dhokla, masala peanuts, unsalted nuts and dry fruits, sprout-chaat, fruit salad, idlis, baked chaklis, etc. Avoid serving soft drinks or artificial juices. Lemon water, jal jeera, flavoured milk, spiced buttermilk, fresh fruit juices, etc. would be some better options here.
  • Firecrackers are going to pollute the air. The pollutants (free radicals) have an easy access to our body as we breathe. Neutralize the free radicals by consuming adequate antioxidants through colourful fruits, berries and vegetables.
  • Last but not the least, don’t forget to work out! Workouts would kick your body’s metabolism in high gear, helping you burn calories faster. It’s best to get your workout done before going out for a party. The spiked metabolism would help you burn better when you eat at a party.

We hope you have a great Diwali and these tips help you celebrate a happier, healthier and guilt-free one! If these tips help, do let us know in the comments below.

For more on healthy living, check out Healthy Reads or get some more tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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