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November 1, 2022 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! If you need help with learning more about veganism or how to get the most out of your vegan diet, subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

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

#BeTheForce  

October 17, 2022 By Navnee Garg 5 Comments

4 Effective Ways To Track Your Fitness Progress To Meet Your Goals

Track your progressYour workout goals may vary greatly – from reducing a certain amount of weight and gaining muscles, to getting a toned body, a flat stomach and/or a lot more. Here’s where measuring your progress comes in handy. If you track your fitness progress over a course of time, you can take note of significant data that you can act upon and decide the next steps towards attaining your goal. If you’re unsure or don’t know how to track your fitness progress, we’ve got you covered!

4 Ways To Track Your Fitness Progress

Tracking is really important, not only for your progress, but to keep you motivated as well. It helps you stay focused and decide the next steps of your fitness journey. Here are 4 effective ways in which you can track your fitness progress:

1. Body Composition

Body Composition measurement determines your overall body fat percentage. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass which includes muscles, bones and organs. Body composition can provide you with a clear idea about how much lean muscle and fat you have.

This test can be used to check whether you are gaining muscles and/or losing fat. This test can be an eye opening experience because it reveals the ratio of fat to lean muscle tissue, the percentage of fat in the body, the metabolic rate (BMR) and BMI.  It can easily be done at gyms, health clinics and so on, at a nominal price.

How much Fat is OK?

           Women                     Men
Essential Fat             10-12%                     2-4%
Athletes             14-20%                     6-13%
Fitness             21-24%                     14-17%
Acceptable              25-31%                      18-25%

2. Girth Measurement

This is a wonderful way to track fat loss! Reduction in body fat is usually represented by the inches you have lost. It is one of the easiest and home-based methods to assess your progress. You can use a standardized flexible, flat measuring tape to measure different parts of the body, including your chest (across your nipple line), neck, abdomen (at your belly button), hips (measure the widest part of your buttocks with your feet together) and your calves (widest/largest part), among others.

As per ICMR, Abdominal obesity (AO) was defined as a waist circumference (WC) ≥ 90 cm for men and ≥ 80 cm for women. Isolated generalized obesity (IGO) was defined as a BMI ≥ 25 kg/m2 with a waist circumference of < 90 cm in men and < 80 cm in women.

3. Body Mass Index (BMI)

BMI is a person’s weight in kilograms (kg) divided by his or her height in meters squared. On a BMI calculator, the number you get may fall into one of these four ranges: obese, overweight, normal weight or underweight. However, this number does not consider your muscle mass vs fat mass, which means muscular individuals, can end up with a higher BMI that may place them in the obese category. So, you should use BMI just as a beginning point.

As per WORLD HEALTH ORGANIZATION (WHO):

Nutritional Status

BMI
18.5 Underweight
18.5–24.9 Normal weight
25.0–29.9 Pre-obesity
30.0–34.9 Obesity class I
35.0–39.9 Obesity class II
Above 40 Obesity class III

And 4th is My Favorite…

4. Selfie Zone

A full body Mirror selfie is a perfect way to measure/compare your progress from a specific time period. Nothing can be better than a visual explanation. One gets to know his/her own progress by comparing the two selfies of BEFORE and AFTER.

Reasons to Track Your Fitness Progress

  1. It allows for modifications and indicates when and where you need to make changes
  2. It lets you manage your workout regimen and time more effectively
  3. Helps to drive direction and focus to your workout program
  4. Makes it easier to attain your goal
  5. It’s quite easy to go overboard when eating your meals. But, if you have clarity about your fitness progress, it will help you decide on the right portion size
  6. Tracking your progress with regard to your workouts acts as a strong motivator that keeps reminding you of the fitness goals you wish to achieve

We hope this article helps you! Do leave your thoughts in the comments below! For more on health and fitness, check out Healthy Reads or tune in to live classes on GOQii PRO, where our experts will guide you on the correct form and posture in real time while making sure that you are well motivated! You can book a class now from the GOQii App.

To get workouts and tips directly from your GOQii Coach, sign up for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

October 2, 2022 By Navnee Garg 1 Comment

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 keep 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, balck 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 personalized health coaching here: https://goqiiapp.page.link/bsr

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

#BeTheForce

October 1, 2022 By Navnee Garg 6 Comments

Navratri Special Recipe: Falhari Dhokla

falhari dhokla

A couple of years back, I wrote about How to keep Navratri Healthy where I shared some basic tips on choosing healthy alternatives during Navratri. This time, 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 personalized health coaching here: https://goqiiapp.page.link/bsr

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

#BeTheForce

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