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April 18, 2023 By Mrinali Dwivedi 2 Comments

What Should You Eat and Avoid During Summer?

what should you eat and avoid during summersThe rising temperature often leaves us irritated and low on appetite. We may feel it’s because of the heat, but often, our lifestyle and food habits are also responsible for this change. In this view, continuing with wrong food choices may lead to skin eruptions, profuse sweating, summer strokes and gastric disturbances like indigestion, diarrhoea, bloating, stomach aches, vomiting and dehydration. Let’s look at what we should eat and avoid during summer! 

What Should You Eat? 

  • Fluids: It’s no secret that water is required in ample amounts during summer to keep ourselves hydrated and replenish the lost water via sweating. But it doesn’t have to be plain water. Include the lesser boring and interesting options of Aam panna, coconut water, infused waters and lemon water to fulfill the daily fluid requirements along with the goodness of vital minerals!
  • Melons and cucumbers: Water melons, musk melons and cucumbers are found abundantly during summers. They are profusely watery and chock-a-block with vitamins, minerals, fiber and essential antioxidants. Having them will make sure you avoid dehydration and summer strokes.
  • Leafy and gourd vegetables: These are easily digestible vegetables and contain all the necessary minerals and vitamins needed to keep your strength during summers intact. You may never see anyone overeating a leafy or a gourd vegetable. Light on the stomach and simpler to process by the body, make them the staples of summers.
  • Onion and garlic: Allium and Sulphur compounds from onion and garlic are antidotes to heat strokes. They are age old methods to cure summer sickness and work just right till date. Include them in your meals and witness the headache caused because of being out for long in the sun wearing off.
  • Curd or buttermilk: Packed with calcium, protein and probiotics, yoghurt can be the rescue for all digestive troubles and generally running it smoothly. Make a bowl of plain home made curd or buttermilk with fresh mint, cumin and black salt, a regular in summer afternoons.
  • Sabja seeds: These seeds soaked for 10 minutes in water are a potent ease to the digestive system. They cool the body down from the inside like a whiff of cool air would do from the outside. Besides that, it is also a source of essential fatty acids like omega 3 and fiber.

What Should You Avoid? 

  • Commercially sold ice creams: The idea of avoiding ice creams during summers might sound bizarre, yet, there can be healthier options for this chilled indulgence. Conventionally, ice creams contain high amounts of fat and sugar that make them difficult to digest and easier to cause weight gain. Also, due to frequent change in the temperature of cold storages, ice creams often develop disease causing bacteria and should be avoided during summers. Consuming ice cream just after being exposed to sunlight might cause sore throat and fever due to sudden temperature fluctuation. Having home frozen yoghurt, kulfis or crushed fruit pulps can be occasional substitutes.
  • Hot drinks: While the external heat has already led our body temperatures to rise, consuming anything beyond room temperature causes further increase in the overall temperature and results in disturbances of the digestive system causing bloating and bitter burping. Keep beverages like hot tea and coffees to the bare minimum.
  • Fried foods: Fried and greasy foods are not easy to digest and often leave us bloated. Fried food makes the skin oily during the humid times, giving rise to skin problems like acne and also harms the digestive system.
  • Spicy foods: Capsaicin found in chilies adversely boosts the body heat and results in excessive sweating, leading to dehydration and sickness. When the body is already fighting off heat, adding hot and spicy food irritates the stomach lining and may cause hyper acidity and belching.
  • Meat: It is known to all that meat and meat products are not easy to digest. Excessive consumption of meat in the summer season increases the pressure on the digestive system. It contains high amounts of fat, proteins and carbohydrates which heat up the body while digesting it.
  • Over indulging on mangoes: Excess of anything is bad and mangoes are no exception to this rule! Filled with healthy antioxidants and vitamins, mangoes are a must have for summers. However, they are high in natural sugar and overindulgence can cause skin infections, increase in body heat and a number of undesirable symptoms such as diarrhoea, upset stomach, and headaches, etc.

We hope this article helps you understand what you should eat and avoid during summer. If it helped, let us know your thoughts in the comments below.

You can find more articles on staying healthy during the summer here or you can also get these tips directly from an expert by subscribing for Personalised Health Coaching here.

#BeTheForce 

November 29, 2022 By Mrinali Dwivedi 7 Comments

5 Winter Drinks and Beverage To Keep You Warm

winter drinks

During this nice chilly winter weather, there’s nothing more warming than a hot bowl of soup or a nice healthy drink. So why not take that warm feeling to the next level with some healthy winter drinks and beverages? 

Winter is a season of abundance – abundance of holidays, festivals, love and gratitude. This abundance is extended with the availability of a variety of fresh produce and a high metabolic rate that keeps making us feel hungry. A perfect opportunity to replenish your body stores of some crucial nutrients that you might need throughout the year. This makes it even more imperative for one to opt for healthy options and make the most of it.

While hydration and drinking water or fluids is considered to be a summer thing, it is equally important to keep yourself hydrated in the winters! Winters are dry and windy, and it takes more of your body to keep your skin moist and supple. Moreover, infection rates are higher during these times and hence, it is crucial to keep up your immunity game strong. Water is a simple tool for hydration and flushing out the infectious agents from the body. However, warm fluids give an added comfort, soothing the throat, warming your insides and a very filling effect on the stomach.

5 Winter Drinks and Beverages To Keep You Warm 

1. Soup
With bountiful fresh produce, seasonal vegetables and liberty of spices and herbs, it is the most convenient time of the year to cook soups and relish a hot bowl. Gourd soups with pumpkin, bottle gourd and tomatoes; The CBT soup with carrot, beetroot and tomatoes; Dal and tomato soup that has the goodness of moong dal proteins; Lemon coriander soup; Spinach soup; Broccoli almond soup.; Mushroom soup are just a few examples from the wide array of choices for this season, as all of these vegetables are easily available during this time. It has the benefits of vitamin A from the gourds, Vitamin C from lemons, and they both help build immunity. Quercetin from tomatoes and anthocyanins from beets enhance heart health. While spinach and broccoli have the goodness of calcium and vitamin K essential in bone health. Season soups with ginger, garlic and herbs like pepper, basil and oregano; some whole spices like bay leaf, star anise. Drizzle the bowl of soup with good fat like olive oil or sesame oil and you are good for a slurpy meal. Keeps you full for long, helps in weight loss and easy on the gut. Avoid packaged and ready to eat/cook soups, they contain very little natural ingredients and are very high in sodium which causes more damage to the body than benefiting it.

2. Spiced Turmeric Lattè
Our traditional Haldi doodh got glorified recently and became the turmeric lattè, which is simply hot milk with turmeric and a dash of cinnamon and pepper powder. It is the best remedy to find relief from sore throats and respiratory diseases. Turmeric invariably has the benefits of curcumin on heart, kidneys, helps control diabetes and wards off infections. For a subtle sweetness, one can add some honey or dates pureè. Sprinkle some dry rose petals and sliced nuts over it.

3. Hot Lemon Gingeràle
Hot water infused with lemon and ginger extract and slightly sweetened with honey gives the hot comfort of the lemon ginger water, soothes the throat and has a relaxing effect on the brain. Ginger has a compound called gingerol and the antioxidants as well as vitamin C from the lemon gives your immunity a boost. A pinch of cinnamon can enhance its flavour.

4. Black or Green Tea (variant: Kashmiri kahwa)
Black or green tea with a slice of lemon can be the most comforting thing ever. Black or green tea are a great source of antioxidants of the catechin family and lemons are rich in vitamin C and limonin, all involved in maintaining the metabolic rate and good blood circulation. The heaven on earth Kashmir is also home to some of the best culinary magics, and one of them is the Kahwa. Kashmiri Kahwa is Kashmiri green tea, boiled with saffron, cardamom and almonds. This drink has the ability to warm you up in the coldest of the winters, like those of Kashmir. 

5. Kaadha
It is an age-old method of curing or preventing winter diseases with a kaadha. Kaadha is a term in Ayurvedic medicine that stands for a concoction or extract of medicinal plants and herbs. Our Indian culture is blessed with a number of spices and other food additives that are not just food but have medicinal benefits too. Indigenous adjuncts and methods of cooking are appreciated worldwide. One can create a simple and beneficial kaadha at home with the following ingredients that can be easily found in any Indian household: 

  • 5-6 tulsi leaves
  • 2-3 mint leaves
  • A small piece of dalchini (cinnamon)
  • 2-3 laung (cloves)
  • 1 elaichi (cardamom)
  • 2-3 kalimiri (black pepper pearls)
  • 1 teaspoon of sauf (fennel seeds)
  • 1 teaspoon of jeera (cumin seeds) 
  • Small piece of ginger
  • Half a lemon
  • 1 teaspoon of honey

Boil all the whole spices in 1 litre of water and let it reduce to half a litre. Then slightly cool down this water, strain it and squeeze half a lemon over it, then add the honey. Sip this water throughout the day for at least 3 times a week. It will keep away common cold, sore throat, maintains your digestive health, eliminates flatus (gas) or bloating, and helps you lose weight by speeding up metabolism.

We hope these easily available winter drinks and beverages help you have a healthy winter! For more tips on staying healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

July 23, 2022 By Mrinali Dwivedi 1 Comment

Healthy Eating: Protein Papdi Chaat

protein papdi chaat

Chaats refer to a lip smacking delicacy made by bringing together a range of rustic masalas and chutneys. Isn’t there something about Indian Chaats that makes our mouth water instantly, just by thinking about them? For the longest time we have associated a plate of chat dripping with curd and chutneys to an unhealthy indulgence. But what if I were to tell you that chaats can be really beneficial to your health? Let’s try this healthy Protein Papdi Chaat recipe. 

What You Will Need 

For the papdi 

  • Wheat flour – 1 cup 
  • Soya flour – 1 cup 
  • Rava (semolina) – 1 cup 
  • Besan (chana flour) – 1 cup 
  • Ajwain (carom seeds) – 1 tsp 
  • Regular spices according to taste preference such as haldi, lal mirch powder, dhaniya powder and salt
  • Oil – 1 tbsp

For assembling the chaat 

  • Boiled chana – ½ cup 
  • Boiled corn – ½ cup 
  • Boiled potato (finely diced) – ½ cup 
  • Tomato (finely diced) – ½ cup
  • Onion (finely diced) – ½ cup
  • Cucumber (finely diced) – ½ cup
  • Carrot (finely grated) – ½ cup 
  • Pomegranate seeds – ½ cup 
  • Dry roasted peanuts and chana – ½ cup 
  • Curd – ½ cup 
  • Tamarind dates chutney – 1 tbsp 
  • Coriander mint chutney – 1 tbsp 
  • Chaat masala – 2 pinches 

How To Prepare 

  1. Knead a stiff dough of the papdi ingredients (all flours, all spices and a teaspoon of oil).
  2. Roll this dough into a big flat thin sheet and cut diamond shapes with a shankar para cutter or knife. You can also cut it into small discs with a cookie cutter.
  3. Brush these diamonds or discs of dough with the remaining oil and bake for 12 minutes at 1800c. Your protein rich papdi is ready. Store in an airtight jar.
  4. While making the chaat, break some of these papdi roughly with your hand into a bowl.
  5. Assemble all the other ingredients of the chaat into this bowl.
  6. Garnish with some chopped coriander leaves and chaat masala and serve immediately.

Benefits of the Protein Papdi Chaat 

  • This Protein Papdi Chaat is wholesome, delicious and can aid weight loss
  • Can prove to be a very sumptuous meal addition to your healthy yet tasty diet
  • The fresh ingredients and mix of spices make it super rich in vitamins, minerals and essential digestive properties. 
  • It is rich in fiber and protein, both of which induce a feeling of fullness and prevent overeating or resorting to fried and sugary preparations that are fattening.

We hope you enjoy this Protein Papdi Chaat recipe! Do try it out and share your experience in the comments below or share it on social media, tagging GOQii. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

April 28, 2021 By Mrinali Dwivedi 1 Comment

All You Need To Know About Irritable Bowel Syndrome (IBS)

irritable bowel syndrome

Irritable Bowel Syndrome (IBS) is an umbrella term for a long standing functional (relating to the function of) gut disorder that affects around 1 in 10 people worldwide. It is more common than you may think. It has now been recognized as the most common debilitating gastrointestinal disorder in the general population globally.

Classically, IBS manifests as abdominal pain or discomfort, that is relieved by passing stools or is associated at its onset. With an alteration in the stool frequency (either an increase or decrease) or a change in the appearance of the stool (to either loose or hard). There is still a lot that is being researched about this disorder, and although there is currently no cure, we can still manage the symptoms and live a quality full life!

What Causes Irritable Bowel Syndrome? 

While the main causative factors of this disorder are uncertain, it is considered to be caused by a play of numerous physical as well as emotional factors. Physical factors being lack of physical activity, improper dietary habits and poor sleep quality, coupled with a number of emotional stressors and impaired mental health. Research has shown that those who endure extended periods of stress, anxiety and depression, are more prone to experience IBS related symptoms & vice versa. However, people who consume high doses of antibiotics or antidepressants, are more likely to experience this symptom complex.

What Are Its Symptoms? 

The symptoms of this disorder vary individually. They can range from constipation, diarrhoea, bowel movements that are alternating between constipation and diarrhoea, bloating and abdominal pain/discomfort. Symptoms can be exacerbated on intake of certain foods and drinks, called ‘triggers’ or on days that the individual is experiencing poor sleep or excess mental pressure.

Note: If you are experiencing any other symptoms such as unexplained weight loss, blood in the stools, a prolonged change in bowel movements for 6+ weeks or have a family history of bowel cancer, consider consulting your General Practitioner.

How Can It Be Managed? 

Diet and Lifestyle

  1. Keep a Symptom diary to help identify potential trigger foods
  2. Practice Mindful eating: Eat slowly without any distractions like television or mobile phones
  3. Yoga and Physical Exercise can help reduce stress and some symptoms. It also aids in maintaining a healthy weight status.
  4. A varied diet is the key to microbial diversity. Having a balanced meal with foods from different food groups helps maintain gut microbiota
  5. Limit fruits to 3 portions/80g a day. This is because of the fiber profile of fruits that may interact with gut mobility
  6. Probiotics may improve symptoms, yet an individualised approach is needed

Food and Drinks

  1. Avoid long gaps between eating. Regular meal timings and controlled portion sizes prevent symptoms from exacerbating
  2. Consume lots of fluids, approx 6-8 glasses a day. However, limit fizzy drinks
  3. Spicy foods can irritate the gut lining, especially if used with highly flavoured ingredients such as too much onion and garlic. Limit them! 
  4. Caffeine should be reduced to less than 3 cups a day (tea/coffee)
  5. Reduce Alcohol intake to 30-60ml or even lesser per week
  6. Resistant Starch is seen to exacerbate symptoms. Reduce the intake of cooked and cooled carbs like frozen pizza/cold pasta, day old boiled potatoes, etc. or refined wheat flour products like bakery products 

We hope this article helps you manage Irritable Bowel Syndrome. Do leave your thoughts in the comments below and share this article with someone who needs to read it! For more on living a healthy lifestyle, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get the right guidance for lifestyle issues such as IBS, Subscribe or Renew your GOQii subscription now: https://goqiiapp.page.link/wssu

#BeTheForce 

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