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About Navnee Garg

Navnee Garg, a clinical nutritionist by profession is experienced in efficiently tackling issues such as weight management, diabetes, thyroid, stress eating, child nutrition, pregnancy and lactation, renal diseases etc. She works to understand the minutest details of all her players so as to be able to customize their health goals as per their body types. Her ultimate goal is to help her players achieve a healthy lifestyle and fitness lifelong. Her own health Mantra is ‘Being healthy... isn't a goal, it is a way of living'.

July 7, 2022 By Navnee Garg Leave a Comment

Eat Chocolates Guilt-Free! Here’s Why!

World Chocolate DayThe next time you eat a piece of chocolate, you may not have to feel so guilty about it. Despite its bad reputation for causing weight gain, there are a number of health benefits of chocolate you might not know! Let’s explore them along with some guilt-free pairings.

Health Benefits of Chocolate

  • Antioxidant Rich: Its antioxidant potential have a range of health benefits. The higher the cocoa content, as in dark chocolate, the more benefits there are. Dark chocolate may also contain less fat and sugar, but it is important to check the label.
  • Improve Blood Flow and Lower Blood Pressure: The bio-active compounds in Dark Chocolate (Cocoa) may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
  • Protects Skin from Sun: The bioactive compounds in dark chocolate may also be great for your skin. The flavanols from cocoa can improve blood flow to the skin and protect it from sun damage. So, if you’re planning a beach vacation, consider loading up on dark chocolate in the prior weeks and months.
  • Improves Brain Function: The good news isn’t over yet. Dark chocolate may also improve the function of your brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well.

Despite these health benefits of chocolate, it doesn’t mean you should go all out and consume lots of it every day. It is still loaded with calories. You can have a square or two after dinner and try to really savor them.

If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar. Choose quality stuff — dark chocolate with 70% or higher cocoa content works just fine.

Guilt-Free Chocolate Pairings 

Chocolate Alone Is Good, but Chocolate With These Foods Is Better.

  1. Flirty Fruity: The darker the chocolate, the more bitter. The more bitter, the more it’s needs to be complimented by something very sweet.  That’s why dark chocolate goes great with ripe strawberries, pears, mangoes, bananas – the sweeter fruit, the better! White chocolate on the other hand is already very rich and sweet.  Pairing white chocolate with fruits that have a higher acidity or more mild flavor, such as tart berries and citrus, or mild melons and passion fruit, compliment this type of chocolate very well! If ever in doubt, milk chocolate is the best middle ground.
  2. The Naughty Nutty: Chocolate enhances the flavor of some nuts better than others. Peanuts, almonds, hazelnuts, and pecans have very distinct flavor components that go great with dark chocolate! They may be a little overpowering for some milk and most definitely white chocolates. It’s all about the balance.
  3. Let’s Get Cheesy: Rich, buttery, nutty, creamy – terms you can use interchangeably when talking about cheese and chocolate! It doesn’t initially seem like an obvious match, but certain cheeses and chocolates have flavor components that complement each other very well! A cheese that is more acidic and pungent, like a blue cheese or goat cheese, would go better with a darker chocolate that can stand its own among those intense flavors.
  4. Crispy Coffee: A more obvious pairing of chocolate would be with coffee! Both nutty and bold flavors go phenomenally well together, especially when paired correctly! Darker chocolates go with darker and bolder roasts, like an Italian roast. A breakfast blend is sensational with a few pieces of creamy milk chocolate! Lighter roasts, like Costa Coffees pair well with the lightest of “chocolates”—white chocolate!
  5. The Romantic Wine: Chocolate and wine both have very intense flavors! A bite of good chocolate can easily overpower the taste of a light red or white wine—as does a sip of good dry wine to less bold chocolates. The key to successfully pairing wine with chocolate is to match sweetness with sweetness! Pairing milk chocolate (or sweeter dark chocolates) with dessert wines, like a Vintage Port, Madeira, or a sweet sherry, is the easiest way to make a successful pairing. These types of wine bring a natural sweetness to help keep up with the sweetness of the chocolate. And when paired right, chocolate and wine can be extraordinary!

So, what are you waiting for? Let’s celebrate this World Chocolate Day with our near and dear near ones! Found these guilt-free pairings interesting? Do you have some combinations of your own? Let us know in the comments below!

For more on chocolate, check out Healthy Reads or to explore more benefits, ask a certified expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 30, 2022 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

carrots during winterWe’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter  

  1. Carrots help you get beautiful skin and help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
  2. As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
  3. The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
  4. Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
  5. Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection. 
  6. Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds! 
  7. Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
  8. Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

 Tips to Add Carrots To Your Diet 

  • Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
  • Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
  • Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
  • Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately. 

We hope you’re all set to enjoy the crunch this season. Any more queries in mind?  Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Health and #BeTheForce 

November 10, 2021 By Navnee Garg 2 Comments

This is What Binge Watching is Doing to Your Health!

binge watchingI’m writing this blog with a pinch of salt because recently, I’ve been binge-watching as well. While stuck in this trap, I realized that this is something serious and needs to be addressed. Binge-watching may not be a new concept but it is quickly becoming the new normal. Thanks to the online streaming boom, you no longer need to watch a single episode with multiple commercial breaks and a cliff-hanger that keeps you biting your nails for another week.

Imagine having an entire series at your fingertips minus the ads. Now imagine what this much entertainment might be doing to you. We all remember Uncle Ben’s quote from Spiderman, “With great power comes great responsibility.” If you’re not responsible enough with your time, can you imagine what binging can do to your personal and professional health?

How Binge-Watching Affects Your Health

  • Kills Time: The humour or suspense in the story will make you want to spend hours watching episode after episode without even realizing. Binge-watching may result in slipping grades, being late to work or class and most of all, not being active.
  • Hello Heath Risks: Sitting for long stretches of time increases your risk of health issues (including diabetes, heart disease, and cancer), even if you also exercise regularly. If you must binge, make it healthier by standing, stretching, and taking mini-breaks for physical activity.
  • Addiction: While binge-viewing can be fun and feel satisfying, there’s always the danger of becoming too obsessed. Behaviour also becomes addictive when it begins to negatively affect other aspects of your life. For instance, if you neglect other activities or responsibilities to binge.
  • Antisocial Alert: Binge watching tends to be a pretty isolating activity. You’re taking time away from other essential things in life like hanging out with friends or working.
  • Binge Watching = Binge Eating: While watching an entire season of a show that caught your eye, you often tend to munch on a bag of chips, bowl of popcorn or multiple chocolate bars at the same time with an accompaniment of a soft drink or two. This happens due to mindless eating which ultimately leads to weight gain and health issues.

Is There a Way to Stay Healthy?

If you must binge, then here are a few tips that will help you be more mindful and make healthy choices consciously.

  1. If you binge, make it healthy by standing, stretching, and taking mini-breaks for physical activity.
  2. Try having breaks between episodes and not snacking while you watch. This would avoid mindless eating, and thus, avoid weight gain.
  3. Prefer watching with family & friends. Chatting with fellow fans about the show can also make your binge habit healthier since it pulls you away from the main screen and allows you to reflect on what you’ve just watched.
  4. Use Time Management as a tool to avoid wastage of time. Prefer setting a particular time slot for your favourite series in your daily routine.

However, Binge Watching is incomplete without Binge Eating. The only option left here is to choose healthier alternatives such as baked kale chips, simple roasted chickpeas, apple chips, salt and vinegar Zucchini chips, nuts and seeds mix, etc.

If you’re looking for more tips to live a healthier lifestyle, you can explore Healthy Reads or connect with a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

November 1, 2021 By Navnee Garg Leave a Comment

Should You Follow Veganism?

veganismVeganism has spread like wildfire in India and is being followed by numerous people! For those who do not know, Veganism is a strict vegetarian diet which excludes milk, eggs, and dairy products. In fact, it excludes any other animal-derived ingredients such as honey which makes it different from a vegetarian diet. But, I often get to hear mixed reviews about following it.

Positives of a Vegan Diet

Do you know that every vegan saves nearly 200 animals per year? What’s better than saving animals on this planet? Veganism is a great way to shed extra kilos as well. Unlike other fad diets, veganism does not leave you tired. It allows you to keep extra fat off and gives you plenty of energy. This also promotes healthier living, reduced risk of any heart disease, cancer, diabetes, blood pressure issues and so on. Being vegan also helps one feed the world. When you opt for grains over animal products, you help many farmers earn their daily bread!

What Are Some of the Issues With It?

Talking about some negatives, following a plant-based way of life can be extremely difficult! Primarily, you are not left with many food options to enjoy. Grocery shopping gets difficult while looking for vegan options because those options are either unavailable or heavy on the pocket.

Traveling also becomes difficult as they can’t eat or drink anything on the go and will have to prepare well in advance. Most importantly, going vegan can make one protein deficient unless you can gain access to vegan sources of protein such as beans, nuts, seeds, tofu, chickpeas, lentils and some legumes which are limited in itself. Along with it, Vitamin B12 deficiency is very common in vegans and they end up depending on supplements for it.

It is Your Choice!

Choosing Veganism is totally up to you! If you want to do something for our environment, then go ahead! You have probably made the right choice but ensure that you are opting for the right food and avoiding deficiencies. If you want to follow veganism, do it because you want to and not because it is a trend or because of peer pressure.

In the same vein, if you are a foodie, you love eating and tasting different cuisines, following a vegan diet might not be the best choice for you. If you’re afraid of weight gain, remember that one can lose weight even while following a balanced diet.

We hope this article helps! If you do end up going Vegan, start with this delicious Almond Milk which is dairy-free and vegan-friendly!

Leave your thoughts in the comments below and wish all my vegan folks out there a Happy Vegan Day!

#BeTheForce  

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