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About Madhu Soni

Madhu Soni has a Bachelors' in Clinical Nutrition and Dietetics. It is during her college days that she realised how stress can play havoc in your life and how small and simple habits can restore back the lost glory. She strongly believes that health is wealth and small changes in habits can go a long way in life. Her health mantra is, “Remember when the body is hungry, it wants nutrition and not calories.”

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Recipes With Seasonal Vegetables

recipes with seasonal vegetablesIf you’ve been sitting at home for too long, trying to cool yourselves under ACs and fans, there’s a simple way to maintain body heat and that’s food! Seasonal vegetables and fruits are loaded with micronutrients which not only help you stay hydrated but healthy as well – a much needed benefit for the current times. 

Healthy Recipes With Seasonal Vegetables 

Let’s try these 2 recipes with vegetables still available in the market! 

1. Pumpkin Soup

pumpkin soupIngredients:

  • Olive oil – 2 tbsp 
  • Onion – 1 finely chopped 
  • Leek – 1, white part only – finely sliced 
  • Garlic clove – 1 crushed 
  • Ground coriander – ½ tsp 
  • Ground cumin – 1 tsp 
  • Freshly grated nutmeg – ½ tsp 
  • Peeled pumpkin – 1kg diced 
  • Potato – 1kg peeled and diced 
  • Vegetable liquid stock – 1L 
  • Thin cream – ½ cup (125ml) 

Method: 

  1. Heat oil in a large saucepan on low heat, add the onion and leek and cook for 2-3 minutes, until softened but not colored. 
  2. Add garlic and spices. Cook while stirring for 30 seconds. 
  3. Add pumpkin, potato and stock and bring to boil. 
  4. Turn heat to low, cover and simmer for 30 minutes. Allow to cool slightly, and then blend in batches.
  5. Return the soup to a pan, stir through cream and reheat gently. 
  6. Season and add a little more nutmeg if desired.

2. Brin Baba Ganoush 

baba ganoushIngredients:

  • Egg plant – 2 large 
  • Garlic clove – 2-3 
  • Tahini paste – 3-4 tsp 
  • Lemon juice – 1 tsp 
  • Yogurt – 2 tsp 
  • Salt to taste
  • Olive oil – 4-5 tsp
  • Finely chopped parsley and olives to garnish.

Method:

  1. Roast the egg plant directly on flame till it becomes soft and tender. Remove the peel and mash the pulp.
  2. Run this pulp in a mixer, add garlic, tahini paste, lemon juice, yogurt, salt to taste and half the quantity of oil. Remove it in a serving bowl.
  3. Garnish with finely chopped parsley, red chili flakes, olives and olive oil. 
  4. Baba Ganoush can be served with multigrain bread, pita bread or veggies. You can also add finely chopped onions and tomatoes.

We hope you enjoy these recipes with seasonal vegetables. Do try them out, upload your pics on social media or the GOQii Arena and tag us! Find more healthy recipes here. 

To get more advice on recipes, nutrition and diet tips, subscribe to GOQii’s Personalised Health Coaching here. 

Eat Healthy and #BeTheForce 

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Dance Your Way To Good Health on International Dance Day!

Dancing

We are all well aware that April 29 is celebrated as International Dance Day. Did you know that it is celebrated to mark the birth anniversary of Jean George Noverre – the creator of Modern Ballet?

If you’re wondering whether International Dance Day is just another addition to the various days that are being celebrated worldwide, then you’re in for a surprise. Dance and good health are closely knitted. You can, in fact, reap a surplus of health benefits from dancing.

From celebrations to harvest rituals, dance has always been an integral part of the human culture. In India, the legacy of dance dates back to 5000 years. The Hindu mythology speaks volumes of Lord Shiva as Natraja – the Lord of the Dance. The Divine Raslila by Lord Krishna, Radha Rani and the Gopis in Vrindavan or Lord Ganesha’s dance to express joy.

Not just in India, but in any part of the world, dancing has always been a source of delight and ecstasy. It‘s a way to express joys, sorrows and communicate emotions or a story with grace.

As it is International Dance Day, let’s take a look at various dance forms and how they can keep you healthy!

1. Ballet

This graceful dance originated during the Italian Renaissance in the 15th Century. The dance moves slowly at first and then picks up the pace to classical music with dramatic interpretation. Perhaps the main features of this dance are standing on the toes and the arms held out in an extended curve. As a result, these dancers have significant strength in their hamstrings, glutes, calves and feet. The turnout of the leg at the hip socket joint is another key element in Ballet which helps develop strong gluteal muscles. Ballet ensures posture alignment and joint flexibility. Ballet trainees are taught to engage their core to achieve alignment, balance and prevent injuries.

2. Bharatanatyam

Bharatanatyam is a classical solo Temple Dance from Southern India. The dance has impressive gesture and excellent footwork. It is based on Hindu religious themes. This dance form tones the arms, legs and the core. It also increases stamina, flexibility and balance. The steps and eye movements increase concentration and coordination skills. Rolling of the eyes is a good exercise for the eye muscles. It’s a great way to have a healthy heart and stay fit.

3. Belly Dance

The mesmerizing belly dance of the mysterious Middle East is an impressive and expressive dance form! It has admirers and followers all around the world. This dance originated in Egypt and has complex movements of the Torso. Dancing gracefully and fluidly is possible only when you have a strong core. Contrary to its name, Belly Dance also employs the larger and smaller muscles of the abdomen, pelvis, spine, neck, glutes and the upper arm.

4. Zumba

Zumba is the latest fitness craze which has swept youngsters as well as the elderly off their feet! It was accidentally invented when Albert “Beto” Perez, an aerobics instructor forgot to carry his tape and played the available Latin music and infused this dance with aerobics and Eureka! Zumba was born! It provides a great workout for the entire body, engaging each and every muscle group. It‘s a high-intensity cardio exercise which keeps metabolism high. Besides this, Zumba also increases endurance.

5. Salsa

Salsa is a dance and musical style with deep Caribbean and African roots. Although it was popular in Latin America, it has gained popularity in Europe and Asia too! Salsa is a partner dance which features a series of hip movement, twirls and other dance moves. This dance virtually engages all the major muscle groups. The glutes, hamstrings, quadriceps, calves and core area are exercised aggressively in order to perform the various step sequences.

6. Bollywood Dance

If I had to pin down the exact number of dance forms which comprise the Bollywood Dance, it would be as difficult as gauging how many shades of blue makes the sky.

Initially, Bollywood Dance was inspired by classical and folk dances of the various states in India. Over the years, Bollywood Dance has evolved. Now there are professional choreographers who have introduced Disco, Hip-Hop, Freestyle Dancing, Belly Dancing and so on.

Bollywood Dancing is a great aerobic exercise which engages the whole body. It is a fun way to tone up the body as most of the dance movements help strengthen the core and calves. And last but not the least, it’s a great stress buster.

How Does Dancing Help Your Health?

  • It is a great activity for those with cardiovascular disease as it helps increase lung capacity
  • Dance aids in boosting memory and preventing dementia as you grow older
  • It improves flexibility and helps in maintaining body balance and coordination
  • Dancing solo, with a partner or in a group is said to reduce stress. Symptoms of depression are much lower with people who sway to the rhythm
  • It is a popular way to stay fit and active. Most fitness clubs have already included dance in their fitness regime
  • It also improves one’s confidence and self-esteem

Although dance can be performed by anyone, keep a few things in mind:

  • Consult your Doctor if you have any medical conditions or obesity
  • Warm up and stretch before dancing
  • If you are a beginner, don’t push yourself too hard
  • Keep yourself well hydrated
  • Rest in between sessions

Whether you’re a busy person, multi-tasking or a senior citizen, age is just a number when you dance to the music you like! If you want to start dancing for health, tune in to some of our coaches on GOQii Play and find a good mix of Zumba, Strong by Zumba, Aerobics and Belly Dancing! Download the app to get started.

Do you know of any other dance form that provides a multitude of health benefits? Share them with us in the comments below!

#BeTheForce

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Healthy Summer Salads to Keep You Cool

Healthy Summer Salads to Keep You Cool

The scorching sun is shining brighter than ever! The resulting heat wave can have an impact on our health and appetite. During summers, it is important to watch what we eat. To balance the heat, we have listed a few scrumptious summer salads to help you stay cool!

1. Watermelon Feta Salad

Ingredients:

  • 1 big bowl of Watermelon cubes
  • ½ cup crumbled Feta Cheese or Paneer.
  • 1 medium bowl Cucumber cubes
  • Handful of Mint leaves
  • 1 tsp Honey and Olive oil
  • A pinch of rock salt
  • 1 tsp Lemon juice

Method:

  • For the dressing combine Honey, Lemon juice, Olive oil and rock salt
  • In a large bowl, take the Watermelon and Cucumber cubes
  • Add the finely chopped Mint leaves to it along with the dressing
  • Garnish with Feta Cheese or Paneer
  • Serve chilled

Healthy Benefits: High water content of Watermelons makes it an ideal fruit during summer. Feta Cheese is comparatively low on calories and is loaded with calcium.

2. Hung Curd Salad

Ingredients:

  • 1 cup Hung Curd
  • 1 cup Chickpeas
  • ½ cup each of Tomato, Cucumber, Onions and Bell Pepper.
  • Juice of a Lemon
  • Handful of Coriander and Mint leaves.

Method:

  • For the dressing, mix the Hung Curd, Lemon Juice, Rock Salt and Pepper
  • In a bowl, take Chickpeas, add finely chopped Tomatoes, Cucumber, Onions and Bell Pepper
  • Add the Hung Curd dressing and garnish with Coriander and Mint leaves

Healthy Benefits: Curd is an excellent probiotic. It helps in keeping stomach ailments away during summers. Chickpeas provide the much needed proteins and the veggies add a dash of freshness.

3. Mint Paneer Salad

Ingredients:

  • 200 gm Paneer
  • 1 cup thick Curd
  • Chopped Cucumber, Tomatoes and Onions
  • 1 cup Lettuce leaves and Salad leaves
  • Lemon juice and Lemon rind
  • 1 cup Bread Croutons [non fried-tossed on non-stick pan]
  • Handful Mint leaves
  • Salt and Pepper
  • Tandoori masala [store bought]

Method:

  • For the dressing, whisk half of the curd with mint leaves
  • Add Lemon juice and Lemon rind to it along with Salt and Pepper
  • Marinate the Paneer cubes in thick curd along with Tandoori masala
  • Shallow fry on a non stick pan till golden brown
  • In a large serving bowl, add roughly chopped Lettuce and Salad leaves
  • Add chopped Tomatoes, Onions and Cucumber followed by the Mint dressing and mix to coat well
  • Adjust the seasoning if required. Add the Bread Croutons and Paneer cubes.

Healthy Benefits: This is a perfect summer pot meal to cool you down. It has a good amount of fiber and proteins. The mint leaves aid digestion and take care of skin allergies during this harsh weather.

Hope you enjoy these summer salads! To make them more interesting, try adding these refreshing, low calorie summer drinks to your meal. If you’re looking for more healthy recipes, check out Healthy Reads.

You can also get these recipes from a GOQii Coach, along with meal plans tailored to your needs. All you need to do is subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Egg – An Antidote For The Immune System

egg

If you’ve been looking to up your protein intake and boost your immunity then look no further than the egg! It’s a staple for most of us at home and makes for the perfect breakfast meal but there is so much more to the versatile egg than just that! 

Health Benefits of An Egg 

    1. Proteins: Eggs are a complete source of protein as they have all the 9 essential amino acids which our body cannot produce on its own but has to obtain from a diet. Proteins are the building blocks of our body and a single egg provides 7g of it.
    2. Superfood: These easy to cook eggs are loaded with selenium, iron, zinc, phosphorus and vitamins like B 12, D and E and K. Thus, making them the powerhouse of nutrition. Zinc and selenium helps fight infection and improve immunity.
    3. Healthy Heart: While consuming an egg, eat the whole egg that is the white part and the yolk too. Egg yolks have been in controversy for a long time. But contrary to the popular belief, the egg yolk can be consumed daily. It is rich in nutrients and cholesterol and this cholesterol has less effect on blood cholesterol. It is the junk food or the saturated fats which raises blood cholesterol. Although, consult your doctor or nutritionist before consuming eggs especially if you’re suffering from high cholesterol.
    4. Energy Booster: Riboflavin, a Vitamin found in eggs, helps the body convert the food we eat into energy. Include this in your daily diet and say goodbye to lethargy. This inexpensive food, found all around the year, can be the constant source of energy.
    5. Sharper Brains: Eggs are rightly called the brain food because of the essential nutrient choline. Choline is said to keep neurological disorders away. Pregnant women are advised to have eggs to prevent any neural tube defects. Omega 3  fatty acids present in eggs protect against Alzheimer and improve cognitive function.
    6. Stronger Bones: One of the natural sources of Vitamin D is egg. Vitamin D ensures strong bones and teeth. It prevents osteoporosis and rickets. Vitamin D helps in absorption of Vitamin C which promotes a healthy heart and a healthy gut. Vitamin D plays a vital role in cell formation, immune system and reducing inflammation.
    7. Boon for Weight Watchers: The high protein content of the egg helps the body stay full for a longer period of time. It provides satiety and prevents binge eating.

With the myriad of benefits offered by the humble egg, we should try including it in our daily diet. It never gets boring because you can boil it, poach it, fry it, scramble it or eat it as a sandwich or any other accompaniment you like. How do you like eating your eggs? Let us know in the comments below! 

For more informative topics, check out Healthy Reads or speak to an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce

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