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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.

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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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Healthy Eating: Recipes With Healthy Fats

recipes with healthy fats

In the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

  • Chopped Romaine Lettuce – 3 cups
  • Mixed Green Vegetables – 2 cups
  • Flaxseed oil – ¼ cup
  • Juice of 1 lemon
  • Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
  • 100% Maple Syrup – 1 tablespoon
  • Ground black pepper – ¼ teaspoon
  • Sea salt – ¼ teaspoon

Directions:

  1. Chop greens and place in a large salad bowl.
  2. Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.

My Special Tip:  To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

  • Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
  • Ripe Banana – 1
  • Peanut Butter – 1 tablespoon
  • Ice Cubes – 4 to 6

Directions:

  1. Combine all the ingredients in a blender or a food processor.
  2. Blend until smooth.
  3. Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

  • Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
  • Juice of 1 medium orange, divided
  • Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
  • Pinch of salt
  • Orange Zest – 1 tablespoon
  • Honey – 2 teaspoons
  • Freshly ground black pepper
  • Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
  • Dried currants or raisins – ¼ cup
  • Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

  1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
  2.  Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
  3. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
  4. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
  6. Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

  • Shredded Rotisserie Chicken – 1 cup
  • Half Avocado Chunked
  • Lemon Juice – 2 teaspoons
  • Chopped Dill (Shepu) – 1 teaspoon
  • Extra Virgin Olive Oil – 1 teaspoon
  • Kale, torn into bite-sized pieces – 1 cup

Directions:

  1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
  2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
  3. Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, click here or speak to an expert by subscribing to GOQii’s Personalised Health Coaching service here.

#BeTheForce

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Healthy Fats vs. Unhealthy Fats: Weight Loss, Heart Health & More

healthy fats

“Fat” used to be a bad word in nutrition. Years ago, your doctor might have recommended that you limit or avoid fat in your diet. You will be surprised to know that all fats aren’t bad. In fact, some ‘healthy fats’ lower your cholesterol level and help keep you healthy.

What are Dietary Fats?

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Your body definitely needs fat.

Healthy Fats vs Unhealthy Fats

Since fats are an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

1. Monounsaturated fats and polyunsaturated fats are known as the “good fats” or “healthy fats” because they are good for your heart, your cholesterol, and your overall health. Adding more of these healthy fats to your diet may help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Sources: Olives, Avocado, Nuts, Peanut butter, flaxseed, walnut, soymilk, tofu.

2. Unhealthy or “Bad” fat are the Trans Fats. Small amounts of naturally occurring Trans Fats can be found in meat and dairy products but it is artificial Trans Fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels.

Sources: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “Trans Fat-Free”.

3. Saturated fats, while not as harmful as Trans Fats, can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best consumed in moderation.

Sources: Red meat, butter, ice cream, chicken skin.

Tips to Add More Healthy Fats to Your Diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.

  1. Say NO to Trans Fats from your diet. Check food labels for Trans Fats. Limiting commercially-baked goods and fast food can go a long way.
  2. Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions.
  3. Prefer Omega-3 Fats: Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
  4. Cook With Olive Oil: Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
  5. Eat More Avocados: Try them in sandwiches or salads. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
  6. Go Nuts: You can add nuts to vegetable dishes, use them instead of breadcrumbs on chicken or fish, or make your own trail mix with nuts, seeds, and dried fruit.
  7. Snack on Olives: Olives are high in healthy monounsaturated fats and make for a low-calorie snack.
  8. Dress Your Own Salad: Commercial salad dressings are often high in unhealthy fat or added sugars. Create your own healthy dressings with olive, flaxseed, or sesame oils.

Want to know some Healthy Fat based recipes? Stay tuned for the next part of the article!

We hope this article helps you make more informed decisions on eating healthy fats. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce   

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