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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 

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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 personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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10 Ways to Add Vegetables to Your Breakfast

vegetables to your breakfastYou’ve come across the saying “Eat breakfast like a king and dinner like a pauper”… being a nutritionist, I strongly believe in this. Yes, one should definitely eat a nutritionally lavish meal in the morning. Breakfast needs to be a combination of simple and complex carbs along with some high biological value sources of protein. But is it enough? Does it make a complete meal?

We often tend to forget to add fibres and other micronutrients in the first meal of the day, keeping it for later meals, and we miss on achieving the daily requirement.  Adding vegetables to your breakfast can help you improve your health in numerous ways and make it a complete meal. Let’s see how we can do that.

Ideas to Add Vegetables to Your Breakfast

  1. Try adding sautéed spinach to an open-faced egg or paneer sandwich. Spinach is a rich source of Vitamin A, C and K.  
  2. Replace other root vegetables besides potatoes in your basic recipes. Try sweet potatoes, turnips, and even beetroot to get some extra vitamin boosts from these colourful root veggies.
  3. Cook a quinoa, veggie and egg scramble. A perfectly balanced breakfast for lazy mornings.
  4. Add spinach to your savoury oatmeal. Fibres in all together.
  5. Try shifting your salad to breakfast and add some grain along. Try Pizza crust waffle with a breakfast salad. A great way to indulge guilt-free.
  6. Avocado can be used as a spread on breads. To enhance the nutritional value, chopped veggies, salt and pepper can be added as a treat to your taste buds.
  7. Try skipping the toast along with omelette or scrambled eggs. Instead, replace it with Sauté greens. Whether you can add cream or simply cook them with garlic, is up to you.
  8. Add sautéed vegetables and mashed paneer/eggs to the pancakes/cheela you make at home. This would make it more filling and add an extra boost of protein as well.
  9. Busy enough to cook every morning? Drink it up then! Just blend up greens or vegetables into your morning smoothie and sip it on the way to the office.
  10. And the Easiest: Add vegetables in everything you cook, be it poha, vermicelli, and even upma!  

We hope this article helps you add more vegetables to your breakfast for a power-packed start to your day! Do try them all out and let us know in the comments below. 

For healthy recipes, check out Heathy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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Washing Hands Can Save Your Life and Here’s How!

washing handsThanks to the coronavirus pandemic, WHO deemed washing hands as one of the standard precautionary steps! While we are still quite far away from the pandemic ending, have you ever wondered how washing hands can help curb the spread of the virus or any infection? 

Fact: Washing hands can prevent about 30% of diarrhoea-related sicknesses and about 20% of respiratory infections?

So how does this work? How does something so simple help save so many lives?

The Science Behind Washing Hands

Washing hands definitely plays a key role in the battle against COVID-19. Many diseases and conditions are spread by not washing hands with soap and clean water. If one does not wash hands properly, the germs get onto hands and may spread while shaking hands, touching other objects, sneezing and coughing. Washing your hands properly reduces these risks and stops viruses such as the coronavirus from spreading.

According to Centers for Disease Control & Prevention (CDC), Washing Hands prevents from infection because:

  • People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose and mouth.
  • Germs from unwashed hands can get into foods and drinks while people prepare or consume them. Germs can multiply in some types of foods or drinks, under certain conditions, and make people sick.
  • Germs from unwashed hands can be transferred to other objects like handrails, table tops, or toys, and then transferred to another person’s hands.

How to Wash Your Hands? 

Washing hands is a day to day task, but if done with ideal steps, it can surely make a positive difference. CDC (Centre for Disease Control), an international organisation, recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others.

Follow these steps: 

  1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
  2. Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
  3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
  4. Rinse your hands well under clean, running water.
  5. Dry your hands using a clean towel or air dry them.

WHO recommends that “If your hands are not visibly dirty, frequently clean them by using alcohol- based hand rub or soap and water.” CDC recommends washing hands with water and soap but in case water and soap is not available, only then a hand sanitizer with at least 70% alcohol can be preferred to wash/clean hands.

This is because:

  • Sanitizers can quickly reduce the number of microbes but they DO NOT ELIMINATE all types of germs.
  • Hand sanitizers are not recommended when you get your hands greasy or visibly dirty.
  • Hand sanitizers might not remove harmful chemicals, like pesticides and heavy metals, from hands.

Click here for the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/ 

When Do You Wash Your Hands? 

According to WHO, Wash your hands:

  • After coughing or sneezing
  • When taking care of a person who is ill
  • Before, during and after preparing food
  • Before entering your home 
  • Before eating your meals
  • After using the toilet
  • When hands are visibly dirty
  • After handling animals or animal waste
  • Before and after using gloves

Washing your hands is an easy, cheap, and effective way to prevent the spread of germs and keep kids and adults safe from the virus and various diseases. Let’s spread awareness among our kids by demonstrating the correct technique of washing hands, by making this a regular part of their routine with their eating habits, giving frequent reminders to each other and carrying sanitizers in the community areas. 

For more information and safety tips, connect with a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Let’s end this pandemic together and #BeTheForce 

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