Jigna Sheth, Author at GOQii

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

September 17, 2020 By Jigna Sheth Leave a Comment

Is Soy Healthy or Toxic For You?

There is a booming market for vegan soy-based foods like soy milk, soy cheese, soy crisps, etc. and amid this high demand, the ongoing question is whether soy is bad for you! If you ask experts, you might get a dozen different responses. With soy slowly becoming a part of cereal, pasta et al, could too much of something be harmful? Is it bad for you? How much of it is too much? Let’s find out!

What is Soy?

The soybean is a type of legume originating from East Asia but is now grown and cultivated around the globe. The plant is used to produce different products apart from the edible bean itself, which includes milk, tofu and oil. Some fermented options are tempeh, sauce, natto and miso (which is a traditional Japanese paste made from fermented soybeans). Fermented soy products can actually offer a lot of health benefits since fermentation reduces enzyme inhibitors and makes soy’s nutrients more available.

Soybeans are used to make a variety of processed foods as well, which includes vegan meat substitutes and dairy-free yogurts and cheeses. Other compounds such as soy lecithin and soy protein isolate are often extracted from the plant and added to processed foods and supplements.

Nutritional Information

Soybeans are very rich in nutritive components. Besides the very high protein content, soybeans contain a lot of fibre and are rich in calcium, magnesium, selenium, vitamin E, niacin, vitamin B6, and pantothenic acid.

Potential Health Benefits

Soybeans contain several powerful compounds and phytochemicals that have been extensively studied for their beneficial effects on health, including isoflavones, plant sterols, prebiotics and many more. Some of the well studied health benefits are listed below:

It may help lower cholesterol levels: Some research suggests that including soy foods in your diet may help manage cholesterol levels and promote better heart health. Also, while analyzing several studies, it has been found that consumption of Soy products reduces triglyceride levels, total cholesterol and LDL (bad) cholesterol. Whereas on the other hand, it boosts the HDL (Good) cholesterol.
It may improve women’s health by improving menstrual cycle and increasing fertility: Several studies show that inclusion of soy products in one’s diet could help improve the chances of getting pregnant. It may improve regular ovulation and menstrual cycles and also increases the chances of becoming pregnant if anyone is undergoing fertility treatments.
It may lower blood pressure: Soybeans may lower blood pressure because they contain isoflavones and studies indicate isoflavones might be effective in lowering blood pressure.

Risks and Side Effects

Although soy foods may be associated with several potential health benefits, there are a few side effects and risks that need to be considered as well.

Impact on thyroid function: It contains goitrogens, substances that may negatively affect the thyroid by blocking iodine absorption. However, there’s no evidence that people who have hypothyroidism should avoid it completely. Generally, it’s best to wait four hours after taking thyroid medication to consume any products that contain soy. At the same time, we should be sure that we are consuming enough iodine to prevent adverse effects on health.
Soy is GMO: Most soybeans today are genetically modified (GMO) and sprayed with pesticides. This introduces abundance of toxins that block the healthy absorption of essential minerals. GMOs are associated with a number of health concerns, including antibiotic resistance and a higher risk of developing food allergies. Selecting organic soy products is a simple way to ensure that the foods are produced from non-GMO crops.
Negative impact on Men’ Health: The dangers of soy for men are a result of the high levels of the female hormone estrogen that soy and soy-based products contain. Primarily, it affects the quality and concentration of a male’s sperm, especially when taken in large quantities. Researchers found some drastic change in a group of men who consumed it in large quantities. Their sperm counts lowered down, slow beard growth, bulky breast development and change in emotions were noticed. Basically, some of them started developing female characteristics.

With all the controversial and conflicting information out there, many people are left wondering if it is bad for you? So what’s the verdict? Although there’s no need to give up on it completely, you may want to avoid eating it for breakfast, lunch and dinner. Also, a good amount of research is needed to determine the effect of consumption on overall health, as the majority of current studies suggest that selecting non-GMO, minimally processed, whole or fermented soy foods in moderation is likely safe and beneficial for most people. But before you consume any soy or soy product, do consult with your doctor, nutritionist or dietitian.

We hope this article helps you. For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. Also, if you’re looking for Soy-based protein and other products, browse through select products curated by experts on the GOQii Health Store, within the GOQii App!

#BeTheForce

April 9, 2020 By Jigna Sheth 1 Comment

9 Bad Habits That Are Affecting Your Immunity

With the COVID-19 pandemic spreading rapidly, it becomes increasingly important to take care of one’s health. While there is no cure for the virus, building immunity can be an effective preventive measure. While we have discussed things we should do in order to improve immunity, today, let’s discuss bad habits that are destroying your immunity.

9 Bad Habits That Destroy Immunity

Not Getting Enough Sleep: Adequate sleep helps the body rest and prepare to fight infections, bacteria, viruses, and other triggers. If you aren’t getting enough sleep, your body doesn’t have the chance to fight diseases as effectively, Aim for 7-8 hours of sleep daily to keep the immune system at its prime.
Lack of Exercise: Exercise plays a significant role as this is a very powerful stimulant of the immune system. It enhances the ability to create antibodies and T-cells, which are white blood cells that help the body fight disease. As little as 30 minutes of walking for 5 days a week can help your immune system perform at its best. You can also try these exercises: https://goqii.com/blog/5-simple-exercises-you-can-do-at-home/
Poor Nutrition: Quality of food is very important and often overlooked cause of immune depletion. Our food supply contains many unhealthy, toxic chemicals which can cause havoc in our bodies. Over time, this depletes the immune system, and if not corrected, will continue to get worse. It can also cause you to be overweight, a condition that makes you more susceptible to disease. A healthy diet should include plenty of fruits, vegetables, whole grains, and low-fat milk. Try these foods to build your immunity: https://goqii.com/blog/7-foods-that-boost-immunity/
Stress: High-stress levels can create a hormonal imbalance in our body, weakening the immune system and making us more susceptible to illness. Stress produces the hormone cortisol which impairs the function of infection-fighting T-cells. To de-stress and stay healthy, we must exercise for 30 minutes a day or practice deep breathing and meditation— all these can diminish the effects of stress.
Excess Alcohol: Regularly overindulging in alcoholic drinks can have a negative effect on our immune system. Drinking too much can wear away the linings of our mouth and oesophagus. It also makes our white blood cells less effective at attacking harmful bacteria and lowers our body’s ability to produce cells that identify and kill bacteria and viruses.
Smoking: damages the first lines of defence, the linings of our mouth and our nose, which are actually part of our immune system. This makes us more susceptible to cold and flu. Our lungs can be very badly affected by smoking. Coughs, colds, wheezing and asthma are just the start. Smoking can cause fatal diseases such as pneumonia and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease (COPD).
Not Drinking Enough Water: Our body needs water for every function it performs and so does our immune system. It needs proper hydration to function. Water flushes out harmful toxins and helps our body fight off infection. Plus, it affects our energy levels and even the quality of our sleep. Drinking 3l of water regularly helps one stay well hydrated and healthy.
High Sugar Intake: Sugary snacks are also bad for our immune system. The blood cells need vitamin C to fight off viruses and because glucose (from sugar) is so similar in structure to vitamin C, when we ingest too much sugar it actually starts competing with vitamin C for space in our immune cells. Thereby limiting our intake of sugar can help to keep our immune system fighting fit. To satisfy your sweet tooth, eat a piece of dark chocolate or dates or sweets made from jaggery.
Frequent Use of Supplements: A proper balanced diet provides us with all the essential nutrients. We should opt for supplements only when excessive deficiency is seen and it must be stopped after having a prescribed dosage. Too much of supplements may interfere with normal bodily functions, leading to side effects such as nausea, diarrhoea, stomach cramps, gastrointestinal issues, fatigue and probably mild nerve damage.

If the above-mentioned habits have been a part of your daily lifestyle, you need to stop indulging in them now! It’s time to make a complete lifestyle change, build immunity and focus more on preventive healthcare.

Do leave your thoughts in the comments below! For more topics and information on coronavirus, building immunity, home workouts and nutrition, tune in to GOQii Play.

#BeTheForce

December 30, 2019 By Jigna Sheth Leave a Comment

6 Tips to Help You Form and Stick to Resolutions

How often do we wait till the end of the year to make “resolutions” and end up not sticking to them? If you were to review your year basis the resolutions you made at the start, how close are you to achieving that goal? Do you find it difficult to form and stick to resolutions? Well, don’t worry! That’s where we come in.

A lot of resolutions fail because they’re a tad bit unrealistic. A resolution may be wrong for one of three main reasons:

It’s a resolution created based on what someone else (or society) is telling you to change.
It’s too vague.
You don’t have a realistic plan for achieving your resolution.

The key to form and stick to resolutions is planning a SMART one.

Points to Keep in Mind to Form & Stick to Resolutions

Understanding Your Goals: At the end of the year, there is renewed optimism as there is high spirit among people to set new goals for the New Year. The achievable goals are those which are specific, measurable, relevant and time-bound (SMART). The first step to behavior change is to clearly understand what “it” is.
Start Small: To do “something big or to do nothing” – this frame of mind rarely works when it comes to New Year’s resolutions. If you’ve never exercised before, it’s unlikely you will suddenly start working out for an hour every single day. Instead, start with small and attainable goals, such as going to the gym three days a week or short daily walks. Once this becomes a habit, you can tack-on larger goals.
Make One Change at a Time: Setting multiple resolutions at a time will not give desired results, thus we should go at a steady pace.
Make a Monetary Commitment: Financial incentives plays an important role to stick to the resolutions, either you get a reward for fulfilling your commitments or you pay from your own pocket for not following it and see others enjoying their rewards.
Keep a Log: A daily activity log should be maintained and updated to track progress. This is one of the easiest and effective ways to make your resolutions stick. The more we monitor our performance, the more likely we are to achieving the goals.
Have Patience: We must set realistic goals and realize that progress is never uni-directional. Some people see rapid gains in the beginning and hit resistance at a later stage. For others, initial progress may be painfully slow, but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time. Thus patience is the “key to success”.

A Resolution is a promise a person makes. Regardless of what resolution you commit to, the goal is to improve life in the coming year. We hope the above suggestions help you form and stick to resolutions! Here’s wishing you a happy, healthy and successful new year!

#BeTheForce