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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'.

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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 Personalised Health Coaching here.

#BeTheForce

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Navratri Special Recipe: Falhari Cheela

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 keeps 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

  1. In a bowl, add the flour, chopped chilli along with coriander leaves, jeera, haldi, black pepper and salt.
  2. Mix the batter with enough water to get a pouring consistency.
  3. 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.
  4. Add a teaspoon of ghee on the sides of cheela and spread some sesame seeds to add a crunchy flavor.
  5. Cook on both sides for about 2 minutes until done.
  6. Serve the hot Falhari Cheela with Tamatar ki Chutney (Tomato Chutney) or Coconut Peanut Chutney.

Highlights of the Recipe

  • Falhari Cheela is perfect for breakfast or dinner. It is filling and easy to digest.
  • The oil/ghee used is minimum, as it is not fried.

This Navratri, let’s take a pledge to eat as healthy as possible. For tips on how to stay healthy during Navratri, ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Do you have a special healthy Navratri recipe? Share it with us in the comments below!

#BeTheForce

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Navratri Special Recipe: Falhari Dhokla

falhari dhokla

A couple of days back, I wrote about How to keep Navratri Healthy where I shared some basic tips on choosing healthy alternatives during Navratri. Today, I’m sharing some special Navratri recipes which you can make at home and relish guilt-free! The first recipe is the Falhari Dhokla!

How is it Prepared?

Falhari Dhokla is made with a blend of Samak ke Chawal (Sama flour) and Kuttu ka Atta (Buckwheat flour) by soaking it in some Dahi (Yoghurt) and water, then adding Indian spices for flavor

Traditionally, Dhokla batters are prepared by fermentation and steaming method, which is then finished with a tempering of mustard seeds and curry leaves on top of it. Since, Kuttu Dhokla can be preferred during Navartri, it is prepared in a simple way without any tempering.

Falhari Dhokla Recipe

What you will need:

  • Kuttu ka Atta (Buckwheat flour) – 1 cup
  • Samak ke Chawal (Sama flour) – ¼ cup
  • Dahi – ½ cup
  • Green Chilli (grounded and pasted) – 1
  • Finely chopped coriander leaves
  • Black pepper powder – 1 tsp
  • Red chilli powder
  • Fresh grated coconut (to garnish)
  • Eno’s fruit salt
  • Salt as per taste

Method:

  1. Mix Kuttu ka Atta, Samak ke Chawal, Dahi, chilli paste, coriander leaves, black pepper, salt in a big bowl. Mix well to make it a batter. Allow it to rest for 10 minutes.
  2. Stir tablespoon oil and a pinch of Eno’s fruit salt into the batter.
  3. Grease the Dhokla plates with little oil and pour the batter evenly forming a thick layer.
  4. Sprinkle red chilli powder and steam it at high heat in the steamer (Idli maker can also be used) for 10-15 minutes until done.
  5. Cut the hot and steamed Dhokla into square or diamond pieces.
  6. Garnish with grated coconut and coriander leaves.
  7. To enhance the taste serve with Spicy Green Coriander chutney.

Highlights of the Recipe

  • The ingredients are easily available in your house during Navratri.
  • It is prepared with a healthier cooking method i.e. steaming. No fried = No Guilt!
  • It is a healthy and easy to cook alternative to any Falhar snacks and tastes best when served with a hot cup of tea.
  • The kids will love it!

Hope you enjoyed this Falhari Dhokla recipe. During Navratri, try something different and avoid fried food as much as possible! Will you try this at home? Share you views and experience in the comments below!

For tips on how to stay healthy during Navratri, ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Stay tuned for my next recipe which will be on how to prepare Falhari Cheela!

#BeTheForce

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Navratri: Keep it Healthy!!

Navratri: Keep it Healthy!

India with its varied cultures, festivities abound. We just completed lord Ganesha’s festival and now Navratri, where we welcome Goddess Durga, starts from today. With festivities come the problem of eating plenty and eating sweets. This Navratri let’s focus on eating healthy as it will help you detoxify your body and also cleanse your mind, leaving you with a great feeling.

shutterstock_388467748

Here are some healthy tips to relish this season:

  1. Prefer small meals and do not starve yourself. Binge on fruits, nuts and juices whenever you are hungry and try to stay away from the sweets, this will help you maintain the glucose levels in the blood.
  2. Hydration is the key to Detoxification. Drink lots of water and fluids like coconut water, lemon water, juices, green tea and buttermilk.
  3. Indulging in fibrous meals helps to reduce the carbohydrate intake. Combine carbohydrate-rich foods like potato, sabudana (Tapioca Sago) with fibre-rich vegetables such as spinach, capsicum, cabbage, tomato, bottle gourd etc. Also, prefer healthy cooking methods like roasting, grilling or baking over deep frying, this helps in avoiding excess fat/oil consumption.
  4. Protein need not be missed, when Amaranth (Daliya) is in your Navratri menu. Include milk porridge or Namkeen daliya (Salted oats) along with the meals to add protein to your plate.
  5. Kuttu (Buckwheat flour) is an excellent combination of carbohydrates (70-75%) and protein (20-25%). Preferring chapattis over pooris will help to avoid acidity or indigestion.
  6. Samak rice (Barnyard millet) is another energy dense option which can be included in any quantity.
  7. Defeating sugar craving with fruit raita (yoghurt), apple kheer, dates, porridge or Samak rice kheer will keep you guilt free.
  8. Healthy snacking can help you get the required vitamins and minerals. Binging on roasted makhanas (fox nut), mixed roasted nuts, baked chips, and roasted peanuts is always better than consuming the fried Navratri Namkeens which are available in the market.
  9. Substituting sugar with jaggery or honey is also a great option.
  10. Opting for skimmed milk over full crème milk will help keep calories in check.

                                     HEALTHY OPTIONS FOR NAVRATRI:

 

BREAKFAST MIDMEAL LUNCH TEA BREAK DINNER
Dalia porridge Coconut water Grilled vadas with chutney Green tea with mixed nuts Paneer tikka with vegetables
Fruits kheer Lemon water Kuttu roti, sabzi, raita and salad Tea with roasted makhanas Milk and fruits
Fruit shake with nuts Fruit infused water Baked sabudana Tikki, raita and veggies    Jasmine Tea A bowl of vegetable and salad
Samak Rice Kheer Fruit bowl Samak rice with curd and veggies Baked chips/ namkeen Pumpkin and bottle gourd soup

Always prefer homemade meals and avoid “Vrat Special Thalis” (fasting food plates). It is a good way to avoid unnecessary oil and fatty foods. Have a healthy and fruitful Navratri this season and don’t forget to enjoy Garbha, as this dance form is an excellent cardio session.

We at GOQii wish you all a Happy Navratri.

We hope this article equips you with valuable insights for maintaining a healthy and balanced life during Navratri. If you found these tips helpful, we’d love to hear your thoughts in the comments below. Find more articles on healthy living and nutrition here. For further information or guidance on your health journey, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

 

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