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September 28, 2022 By Jigna Sheth Leave a Comment

Foods To Eat During Navratri For Better Immunity

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities. And, thanks to the COVID pandemic, along with fasting rules, we must keep a watch on our immunity as well!

Foods For Immunity During Navratri Fasting

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair.
Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
Sago (Sabudana): contains an abundance of calcium and vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect.
Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity!
Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
Sendha namak ( Rock Salt) f and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health!

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling!

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or you can speak directly to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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September 13, 2022 By Shaeba Shaikh 1 Comment

5 Foods You Should Avoid Eating During Monsoons

There are many foods out there that seem like an ideal fit for monsoons! Samosas, Pakodas, a hot cup of tea or roasted corn on the cob can all seem a little too tempting when it rains. While there are many foods you should eat during the rainy season, there are some you should definitely avoid at all costs.

Top 5 Foods You Should Avoid Eating During Monsoons

Fried Foods: Munching on hot fried foods while binge watching you favorite show to the sound of rain outside might seem like a good idea but is it? Be it Pakodas, Puris, Fryums or Fritters, deep fried foods need to be avoided at all costs in this weather. The reason being that these foods take longer for digestions, to break down and thereby, they make a person extremely sluggish – something you don’t want this season. Try this recipe instead!
Green Leafy Vegetables: If you’re wondering why something considered healthy like green leafy vegetables are on this list, you’re in for a surprise! Although rich in dietary fiber, magnesium, zinc and iron, etc., green leafy vegetables are a breeding ground for bacteria that thrive in humid weather. These bacteria can cause various illnesses and diseases. If you must eat leafy vegetables, cleaning, seeping it in salt water, washing it and cooking it will ensure that it is good for eating.
Seafood: This is more from the ecological perspective than causing illnesses. The rainy season marks the beginning of the breeding season for fishes. Hence, it is better to avoid them during this time of the year to ensure that their population remains stable.
Street Food: Apart from causing discomfort to the stomach on any given day, street food such as the famed pani puri, dahi puri, sev and bhel puri need to be strictly avoided. This is because the water that is used may be contaminated with bacteria/bacterial spores that thrive during this season causing more stomach infections than usual! If you must eat chaat, try this healthy recipe for sev puri!
Milk: Raw/ unpasteurized milk can be a home for E.Coli, a bacterium that causes many food borne illnesses. It is better to have it boiled to prevent any bacterial growth.

To ensure you’re at the best of your health, these were the top 5 foods you should avoid during monsoons! Was this article helpful? Let us know your thoughts in the comments below!

For more monsoon related health tips, check out Healthy Reads or get these tips directly from your GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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September 7, 2022 By Dr. Naina Sudarshan 4 Comments

Are Superfoods Super Good or Super Fad?

Anything that sounds fancy won’t necessarily benefit our health. Lately, the word “Superfoods” must have appealed to you all. Well, what exactly are Superfoods? Why do we call them Superfoods? Though there’s no scientific definition, as per the dictionary, the definition of superfoods is “a food considered exceptionally good for one’s health and for boosting the immune system owing to its naturally high content of vitamins, minerals, fiber, antioxidants, or omega-3 fatty acids”. So basically, superfoods offer a dense concentration of nutrients with small quantities of food.

Are Superfoods a Fad?

Superfoods are largely plant based and the high amount of vitamins, minerals and antioxidants found in them can prevent many chronic diseases, autoimmune diseases, ward off inflammation and have huge health benefits. It can be taken by everyone including children. However, there is no specific list of superfoods yet, it includes a wide variety of food and every now and then, there is a new addition to the list. Though Superfoods are coined by marketers, as they are all natural and incorporated just as a supplement to our daily balanced diet, they cannot be considered as a fad. But always and as with everything else, superfoods need to be consumed in moderation. Anything that’s healthy can work against our body if it is taken in large quantities. Do not over do with any one variety of superfoods. It is good to take in varieties for maximum benefits while getting a wide array of vitamins and minerals too. Researching or consulting a nutrition expert or health coach would be ideal before trying any new superfood you come across.

What Are The Best Ones?

Nuts and Seeds like almonds, walnuts, pistachios, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, watermelon seeds, etc. provide proteins, fibers and unsaturated fat
Quinoa: is an ancient grain, a very good alternative for animal protein especially for vegetarians and also good source of iron, zinc, vitamin E, and selenium
Avocados: are a rich source of monounsaturated fat (Good fat) with 20 different vitamins, minerals, fiber, and phytonutrients too. They can be made as a healthy spread on sandwiches instead of mayonnaise.
Olives and extra virgin olive oil: Both Olives and Olive oil are very high in vitamin E and other powerful antioxidants. They are also rich in monounsaturated healthy fats that can protect our heart, prevent cancer and osteoporosis
Moringa: Moringa leaves are rich in antioxidants and iron. Apart from these, they have 15 times more potassium than bananas and 7 times more Vitamin C than oranges! They are also packed with many vitamins and minerals and protect cell damage and boost immunity.
Dark Leafy greens: Spinach, Amaranth, beet greens, Dill, Fenugreek, Kale, Mustard, etc. are excellent sources of minerals like iron, magnesium, calcium, folate, zinc. They are also rich in Vitamin A, C, K and folate with a lot of fiber
Broccoli: Having high calcium and collagen content, broccoli helps in making strong bones.
Seafood especially salmon: provides Omega 3 fatty acids
Berries: All type of berries including strawberries, blueberry, black berries, cherries are robust in antioxidants along with vitamins and minerals
Beans and Legumes: are loaded with fibers, vitamins, minerals, including B-vitamins, iron, zinc, calcium and magnesium.

How to Choose Superfoods?

If you observe the list of superfoods, most of them are least processed and plant based. Keeping this point in mind, make sure you avoid food that is processed and marketed as superfoods. It is better to look at the food label before you buy and read the label for its nutritional facts, ingredients like sugar content, sodium and other chemicals which can do more harm than good. Choose something that is natural and least processed but remember, just adding superfoods to your diet may not make you healthy. Having them in the right quantity, with a balanced meal, right exercise and healthy lifestyle habits are equally important.

Certain superfoods may not be suitable to everyone due to allergies, such as allergies towards nuts or seeds. People with any acute or chronic health conditions need to consult their dietitian before they try any new food. Healthy people can always include one or two superfoods daily to enjoy optimum health!

We hope this article helps you. For more on nutrition, check out Healthy Reads. To get more information on superfoods, how to choose them and what to eat, speak to a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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August 14, 2022 By Roopa Tandur 1 Comment

6 Good Cholesterol Foods You Must Eat

When someone mentions cholesterol, all we think about is bad cholesterol and heart disease. But there are good cholesterol foods which are quite important for our body. Many functions such as synthesis of Vitamin D and hormones, formation of cell membranes and structure, take place in the presence of good cholesterol.

What is Good Cholesterol?

Good cholesterol includes High-Density Cholesterol (HDL) which helps remove bad cholesterol i.e. Low-Density Cholesterol (LDL). In the right amount, HDL helps remove LDL by sending it to the liver. Eating foods high in saturated increases LDL levels, thereby increasing one’s risk for heart diseases and stroke.

While exercising, keeping a check on your sleep, stress, alcohol intake and quitting smoking are all important for maintaining healthy cholesterol levels, there are certain foods which also help us maintain our cholesterol levels. So let’s take a look at good cholesterol foods!

Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats which help lower LDL cholesterol. They are a good source of Alpha Linoleic acid which helps reduce inflammation and improve total fat percentage. They prevent oxidation of LDL cholesterols with free radicals, reducing plaque formation. They are also a good source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. Please note that if you have allergies to nuts and seeds, avoid them.
Avocados: They are tasty and nutrient-rich. They have a high amount of Oleic acid which is a monounsaturated fat that helps reduce inflammation and risk of heart disease. Studies show that avocados help reduce LDL cholesterol by 10% and total cholesterol by 8%. Avocados being high in fiber and healthy fats help in feeling full for a longer time.
Fatty Fish: Salmon, mackerel, tuna and sardine have a good amount of Omega 3 fatty acids which are very beneficial for vital organs like the heart, brain and lungs. They also have vitamin D and A which help in good bone and eye health. These fishes are particularly good in reducing death rates due to myoca rdial infarction and arrhythmia. They also help lower plaque build-up in arteries, lower risk of CVD. But these fishes are known to have a lot of contaminants. Cleaning them thoroughly before consuming is very important.
Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are bad. Eggs have monounsaturated and polyunsaturated fats which are heart healthy along with saturated and trans fats which raises your bad cholesterol levels. 1 egg helps you easily include a days ¼ of fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings through the day. Egg is a complete food with macro and most of the micronutrients. Egg is also a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
Complex Carbs: These include whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetable fiber that contain longer chains of sugar which take a long time for digestion and conversion into glucose which the body can utilize for energy. Including 2 servings of whole grain cereals helps lower bad cholesterol as the fiber in these foods helps in its removal from the body and improves HDL cholesterol levels.
Lentils and Pulses: Including these in your diet is an easy and inexpensive way of getting macro and micronutrients. Lentils are a good source of polyphenols which help reduce inflammation and also prevent many life threatening diseases including some types of cancer. Proteins in lentils help prevent constriction of blood vessels and they also improve HDL levels and reduce LDL levels. Lentils are also a good source of folate which prevents accumulation of homocysteine which is a trigger factor for heart disease.

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods as well as what to eat in order to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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