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October 23, 2020 By Madhu Soni Leave a Comment

Fasting and Building Immunity During Navratri

The very word Navratri brings to our mind joyous dance, music and fasting. Fasting during navratri has been a traditional practice which rekindles our stomach fire to get rid of toxins from the body. Erratic eating habits make our digestive system weak. This results in lower immunity. Fasting is a cleaning therapy which reboots our immune system by regenerating the immune cells. Sharad Navratri falls during October-November when there is a seasonal change which leads to decline in immunity, making our body vulnerable to infections and diseases. Hence, Sattvik food eaten during navratri is light on the digestive system.

How To Fast and Build Immunity During Navratri

The corona pandemic has changed the way we celebrate our festivals, there is confusion as to follow the fasting tradition or skip it. I recommend going ahead with it with the tips I’m suggesting below:

Avoid long periods of starvation as this can lower immunity and make us susceptible to infections.Have fruits, dry fruits and nuts at regular intervals.
As we want to ease our digestive system by fasting, choose light food and not fried food. Buckwheat, water chestnut atta, samak rice and sweet potatoes are nutritious options.
Keep the body well hydrated during by having coconut water or nimbu pani in the morning. Butter milk is another great option. Have fruits and veggie infused water to level up the water intake. Avoid sodas and aerated drinks.
With few options available during Navratri, choose your food wisely. Opt for cottage cheese and makhana rather than potato chips or any fried options.
Since many people observe salt restriction during the fast, do not go overboard with sugar. Replace sugar with jaggery or honey.
Eat at least 3-4 servings of fruits during Navratri fast as our movements are restricted due to the pandemic and high fiber will help you stay lean.

We hope these tips on fasting and building immunity during Navratri help you celebrate to the fullest! Do leave your thoughts in the comments below. For more on Navratri, check out Healthy Reads or tune in to GOQii Play for more tips on safety and building your immunity!

Shubh Navratri and #BeTheForce

October 22, 2020 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. Also, this year’s Navratri is quite different thanks to the ongoing pandemic. So, 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 tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

October 21, 2020 By Kusum Soni Leave a Comment

How To Stay Safe From Infections During Navratri

This year’s Navratri is going to be both special and totally different since it is going to be celebrated amid a worldwide pandemic. Even though we all want to celebrate and enjoy after being locked down for the past few months, there is an apprehension in our hearts of getting infected. If you’re confused about what to do, we have a few tips to help you protect yourself and your loved ones during Navratri!

How To Stay Safe During Navratri

Have enough calories from healthy food, including lots of different colored vegetables, fruits, nuts, seeds, dairy, pulses, and legumes in small and frequent meals at regular intervals. Also, make sure that you eat food items that are easy to digest.
Stay hydrated: Water intake can be challenging during fasts. Water cleanses our body and adequate hydration levels can help maintain the health of mucous membranes and decrease irritation while coughing, sneezing, and even just breathing. It helps flush out toxins/pathogens. So, hydrate yourself with plain water, coconut water, lemon water, kokum water, lukewarm milk, buttermilk, fruit smoothies, etc.
Get enough sleep: Lack of sleep can affect how fast you recover from illness and your susceptibility to infections. Throughout our sleep, the immune system releases proteins known as cytokines that have protective properties against infections/inflammation, and sleep deprivation can decrease the production of these protective cytokines. Hence never miss 7-8 hours of sleep.
Continue with physical activities like walking and yoga. It increases blood circulation which also expedites the circulation of antibodies or WBC’s and facilitates their reach to the site of infection efficiently and facilitates recovery. Regular physical activity also helps reduce stress, which can be a major contributor to compromised immunity.

How To Prevent Exposure to the Virus (As per WHO)

If I am attending a small gathering or an event, what precautions should I take to protect myself and others from getting infected with covid-19?

Always check local regulations before attending an event.
Stay at home if you are feeling unwell.
Always comply with the following 3 basic preventive measures,
Maintain at least 1-meter distance from others, and wear a mask at all times.
Cover a sneeze or cough with a tissue or bent elbow and immediately dispose of the tissue in a closed-lid bin. Avoid touching eyes, nose, and mouth.
Wash your hands frequently with soap and water, or with a hand sanitizer.

If I am organizing a small gathering or an event, what precautions should I take to prevent the spread of Covid-19 among guests?

Always check local guidelines before planning your event.
Brief guests about precautions before the event starts; during the event, remind guests of these precautions and ensure they are followed.
Choose outdoor venues over indoor spaces – if indoors, ensure the area is well-ventilated.
Minimize crowding by staggering arrivals and departures, numbering entries, designating seats/places, and marking the floor to ensure physical distancing between people of at least one meter.
Provide all necessary supplies to attendants/participants – hand hygiene stations, hand sanitizer or soap and water, tissues, closed-lid bins, distance markers, masks.

What You Must Avoid Doing

No calorie-dense fried, sweets, gravied foods
No starving: Do not stay hungry for long as starving releases the stress hormone cortisol, which can suppress some immune responses. So, if you are planning a fast, it is important to take care of your health and plan your meals at frequent intervals.
People who are ill and with certain chronic conditions such as diabetes, cardiac disease, kidney disease, breathing difficulties/asthma/sinusitis, etc., and including those with Covid-19, must be exempt from fasting.
Avoid the 3 Cs: Spaces that are Closed, Crowded or involve Close contact. Outbreaks have been reported in closed, crowded indoor settings where people talk loudly, shout, breathe heavily or sing. In such environments, the virus appears to spread by respiratory droplets or aerosols more efficiently, hence, taking precautions is all the more important.

This year, because of the global pandemic sweeping across all the globe, we will have to do our part, to curb the spread of coronavirus. Hence, enjoy the celebration of the festival responsibly and judiciously!

We hope this article helps you! To further track and mitigate the spread of infections, get the GOQii Smart Vital which measures vitals such as blood oxygen (SpO2), body temperature, heart rate and blood pressure – all of which could help you flag out any possibilities of an infection.

#BeTheForce of good health during Navratri!

October 5, 2019 By Navnee Garg Leave a Comment

Navratri Special Recipe: Falhari Cheela

In my previous article, I shared a healthy Falhari Dhokla recipe. As promised, I am going to share another yummy recipe you can make and enjoy with your family this festive season! Falhari Cheela is kind of pancake made from a combination of Singhara Atta (Water Chestnut Flour) and Kuttu ka Atta (Buckwheat Flour).

These flours contain many health benefits and nutrients such as protein, calcium and vitamins which keep one energetic during fasting. The batter is spiced up with Indian spices and finely chopped green chillies.

How to Prepare Falhari Cheela

What you will need:

Kuttu ka Atta (Buckwheat Flour) – ½ cup
Singhara ka Atta (Water Chestnut Flour) – ½ cup
Chopped Green Chilli – 1
Chopped Coriander Leaves
Jeera (Cumin) – 2 teaspoon
Haldi (Turmeric Powder) – ½ tsp
Black Pepper Powder – 2 tsp
Salt to taste
Ghee (for cooking)

Method

In a bowl, add the flour, chopped chilli along with coriander leaves, jeera, haldi, balck pepper and salt.
Mix the batter with enough water to get a pouring consistency.
Heat a non-stick pan and pour a ladle of batter and spread it evenly like a pancake. Do not spread the batter a lot, as it would then stick to the pan.
Add a teaspoon of ghee on the sides of cheela and spread some sesame seeds to add a crunchy flavor.
Cook on both sides for about 2 minutes until done.
Serve the hot Falhari Cheela with Tamatar ki Chutney (Tomato Chutney) or Coconut Peanut Chutney.