About Neha Goyal

Neha Goyal is passionate about keeping herself healthy and educating others about the same. She believes that a fit and healthy body is our greatest asset. Being a post-graduate in Nutrition, she promotes healthy living and eating. She is also a REEBOK certified aerobics instructor. According to her, health is a relationship between you and your body, and you have to take full responsibility for the same. Her health mantra is, "Eat mindfully, sleep soundly, and stay active as much as you can, so that you age gracefully"

May 15, 2020 By Neha Goyal 1 Comment

3 Best Vitamins To Boost Immunity

The food you eat determines your overall health and immunity. Immunity being our body’s first line of defense is much more needed now than ever. While a healthy balanced diet and lifestyle is the need of the hour, few nutrients play a very special role when it comes to boosting our immunity. Among different nutrients, today we will discuss the most potent vitamins to boost immunity.

Essential Vitamins To Boost Immunity

1. Vitamin C

Also known as ascorbic acid, Vitamin C is water-soluble. It helps kick start the action of our immune system by encouraging the production of lymphocytes & phagocytes, thus, helping the body protect itself from infections. The body cannot store this vitamin and being water-soluble, it’s easily lost through bodily fluids. Hence, it is important to consume foods rich in Vitamin C on a daily basis. Being heat sensitive, this vitamin is destroyed on heating, so it is better to get it from raw foods.

Food sources: Citrus fruits, kiwi, strawberry, amla, papaya, bell peppers, leafy greens, broccoli, black currants & tomato.

2. Vitamin D:

This is definitely one of the most essential vitamins to boost immunity. It is fat-soluble and hence, can be stored in our fat cells. Which means that your body can mobilize its own reserves if your daily intake falters temporarily. Deficiency of this vitamin is highly associated with increased susceptibility to infections. Not widely available in vegetarian foods, it is hard to get enough of it. For most people, the best way to take this vitamin is through supplements.

Food sources: Cod liver oil, salmon, tuna, fortified orange juice, fortified cereals, egg yolk, dairy and plant milk fortified with Vit D, Sardines, swordfish and certain mushrooms.

3. Vitamin E:

This fat-soluble vitamin is a potent antioxidant and helps reduce cell-damaging oxidative stress in our body. It has the ability to modulate immune functions at the cellular level which usually decreases with age. It helps in the rapid increase of the infection-fighting cells and boosts their infection-fighting capacity too.

Food sources: Sunflower seeds, almonds, peanuts, vegetable oils, spinach, broccoli, avocados, wheat germ oil, hazelnuts, pine nuts, pistachios, pumpkin seeds

PLEASE NOTE: Though these vitamins play a crucial role in the functioning of our immune system, a balanced diet and attention to other aspects of good health like exercise, sleep and staying stress-free is also very important. You must take most of your nutrition from natural foods as much as possible rather than being dependent on supplements. Before you switch to any foods you have not consumed before, please consult your doctor or nutritionist in case you have any allergies.

We hope this article helps. For more tips and to know more about foods and vitamins to boost immunity, tune in to live sessions by experts on GOQii Play.

April 14, 2020 By Neha Goyal Leave a Comment

How To Stop the Virus Spreading Through Objects

They say prevention is better than cure, more now than ever! With the coronavirus pandemic spreading, it is important to take every preventive measure possible. The transmission of this virus mainly spreads from person to person through tiny droplets that float in the air when an infected person sneezes or coughs. Other than direct contact with an infected person, any surfaces or objects around an infected person can also play a role in transmitting infection.

As we are all facing lockdown, we still go out to buy essential items like grocery, fruits, veggies and medicines. If you work in the essential goods and services industry, you must be going out every day. So you need to be more cautious than others. Here are a few ways in which you can sanitize your home to stop the spread of the virus, in case you were to bring it home.

1. Disinfect ‘High Touch’ Objects and Surfaces Frequently:

Any household cleaners containing at least 70% alcohol are good for disinfecting door knobs & handles. Just spray & leave for 5 minute to kill germs.
Commercial cleaning products can expose you & your family to toxic chemicals so kitchen countertops and other objects made of glass or wood can be cleaned using undiluted white vinegar. Just clean the counter with a clean cloth & spray enough vinegar to leave the countertop damp and air dry. Baking soda mixed with water can also be used to create a mild abrasive cleaner for greasy spots and stains on marble. However, a warm soapy solution will also work on such surfaces.
For switchboards and electric devices, you can make your own vinegar solution to clean. Just mix 2 parts white vinegar, 1 part rubbing alcohol and 1 part hydrogen peroxide. Spray this solution onto a cloth or paper towel and wipe switches and other electrical devices. For mobile phones you can use 70% alcohol based solution & apply it to your phone using a microfiber cloth.
For cars and its interior, any alcohol based cleaner or soap water can be used. Never use any kind of bleach, ammonia based products or hydrogen peroxide as it can damage interiors made of plastic & vinyl.

2. Practice Segregation: Keep things like wallets, currency, bags, footwear and other things like keys & debit cards which you usually carry outside separate from other things.

3. Disinfect Immediately: Once you enter home from the outside, immediately wash your hands, change your clothes and disinfect the mask you used. If the mask is made of cloth, wash it thoroughly. Make sure the person handling such clothes should wash their hands too.

4. Don’t Share If You Care: Do not share linens like handkerchiefs, towels, utensils and other intimate things with other family members.

5. Don’t Touch Your Shopping Bags and items you shop if you really don’t need them immediately or use them only after disinfecting. Fruits and vegetables can be used after washing under a cold water stream (& scrubbing with a brush for some vegetables) or by soaking them in water & vinegar mix for a few minutes. Use ½ cup vinegar for every 2 cups of water. Salt or baking soda mix water can also be used for reducing bacteria & pesticides.

We still don’t know how sunlight, heat or cold can affect its survival time. But hopefully, as time passes, experts will learn more about the spread and transmit of COVID-19. Meanwhile, try to be proactive about sanitizing to give yourself the best shot at avoiding and spreading it.

For more prevention tips and articles on coronavirus, check out healthy reads. You can also tune in to GOQii Play for LIVE classes by experts.

Stay Home, Stay Safe and #BeTheForce

March 27, 2020 By Neha Goyal 3 Comments

Immunity Building Recipes For The Fasting Season

It’s Chaitra Navratri and that means it is the fasting season. With the coronavirus spreading rapidly, it is imperative that you take care of your health by consuming good food which is permitted during this fasting season. We have compiled a few nutrient-rich immunity building recipes and herbal concoctions to help you get the most during your fast! Have a look.

Immunity Building Recipes For the Fasting Season

1. Turmeric Tea

Benefits of turmeric are not unknown to us. This tea is full of anti inflammatory ingredients to help fight infections.

Ingredients:

Organic Turmeric Powder – ½ Tsp
Water – 200ml
Ghee or coconut oil – 1-2 tsp
1 pinch freshly ground black pepper
Ginger juice – ¼ tsp
Lemon juice – ½ tsp
Raw organic honey – 1 tsp

Method:
Take water in a pan and add turmeric powder. Let it boil for 10 minutes. Strain the tea into a container & allow it to cool for 5 minutes. Add the rest of the ingredients and blend for a while to get a strong immunity boosting tea.

2. Panakam (Pronounced as Panagam in Tamil)

It is a traditional South Indian drink specially prepared on Ram Navami. This wonder drink is thought to prevent illness due to seasonal changes.

Ingredients:

Water – 4 cups
Powdered jaggery – ½ cup
Edible camphor (optional) – ½ pinch
Tamarind pulp – 4tbsp
Dry ginger powder – ½ tsp
Freshly ground black pepper (optional) – ¼ tsp
Tulsi leaves – 3 to 4
Freshly ground cardamom powder – ½ tsp

Method:
Soak jaggery in water until it dissolves completely. Now strain the mixture and add camphor, tamarind pulp, ginger, black pepper and cardamom powder. Let it sit for half an hour so all the flavours can infuse. Strain the liquid to remove any particles. Add roughly hand-crushed tulsi leaves and serve. You can adjust the quantity of jaggery and other flavours as per your choice.

3. Green Smoothie

This smoothie can be considered as a meal replacement. It is full of nutrients that can boost your immunity.

Ingredients:

Cucumber roughly cubed (do not remove peel) – 1 large
Banana – 1
Handful of spinach leaves
1 Kiwi or handful grapes
Chia seeds, Watermelon seeds, Pumpkin seeds – 2 tbsp each
7-8 soaked almonds

Method:
Soak all seeds in ½ water for around 2-3 hours. (You can also soak them overnight if you’re planning to have this smoothie for breakfast). Now throw all the ingredients in a blender & blend until smooth. You can add water to adjust the consistency as per your choice. Your green smoothie is ready!

4. Papaya Smoothie

Most of us consider citrus fruits when it comes to getting our daily dose of Vitamin C. But you will be amazed to know that papaya has almost the same amount found in an Orange. Along with that, it’s a great source of Vitamin A too.

Ingredients:

Papaya cubed – 2 cups
Fresh curd – ¾ cup
Chia seeds – 2 tbsp
Fresh orange juice – ¼ cup
7-8 cashews
Cardamom powder – ¼ tsp

Method:
Soak cashews and chia seeds in curd for 2-3 hours. Now throw all the ingredients in a blender and blend until smooth. Adjust the consistency using more orange juice or water. Your smoothie is ready!

5. Orange Delight

Ingredients:

Apple cubed – 1
Boiled & cooled chopped carrot – ½ cup
Orange – 1 cup
Ginger – ½ inch piece
Lemon juice – 1 tbsp
Sunflower seeds and Flax seeds – 2 tbsp each
4 walnuts
Handful of roasted foxnuts

Method:
Soak the nuts and seeds for minimum 2 hours. Throw all the ingredients in a blender and blend until smooth. Your orange smoothie is ready.

As you can see, these immunity building recipes are fasting friendly and a great detox as well – which is the main scientific purpose of fasting. Use these immunity building recipes as a part of your meals to stay healthy at all times! For more immunity building and healthy recipes, tune in to cooking classes on GOQii Play.

Stay Safe, stay indoors and #BeTheForce!

February 15, 2020 By Neha Goyal 1 Comment

All Natural Amla Murabba to Level Up Your Health!

Amla, Amalaki or Indian Gooseberry is one of the most important part of many Ayurvedic medicines. It is a powerhouse of not just antioxidants and vitamin c, but also a good source of calcium, iron, phosphorus, carotene, vitamin B and fiber. Available for consumption in various forms like churna, juice, candies, pickles and supplements, benefits of this superfood are innumerable.

This is a highly recommended food for common problems like hair fall to severe health concerns like helping in preventing the formation of cancer cells. The list of benefits is endless but commonly it is a great remedy for boosting immunity, improving gut health and liver function, preventing pancreatitis, balancing hormones, lowering blood pressure and reducing arthritis related pain due to inflammation.

Many of you have eaten Amla Murabba which is whole Amla simmered in sugar syrup, flavored with cardamom and saffron. Amla Murabba is such an invaluable preserve that you can’t afford to miss it! But what about the people who don’t have time for a long process of making Amla Murabba or are trying to discard white sugar completely from their diet? For them, I have a fantastic and hassle-free, all natural recipe! It can be made with just 2 ingredients, however, you can always add some more flavors to enhance the taste and of course, the nutritional benefits as well.

What You Will Need

Amla – 500 gms
Raw organic honey – 250 gms or more
Rock salt – ¼ tsp
Black pepper powder – ¼ tsp
Saffron – 3-4 strands
Cardamom powder – ¼ tsp

How to Prepare

Wash and completely wipe the Amla dry
Grate the amla, discarding the seeds and add all the flavoring ingredients like salt, saffron, cardamom and black pepper to it.
Fill this mixture in a glass or a ceramic container (just like traditionally used for pickles or any other preserves) and pour the raw organic honey over this mixture.
As the honey makes its way to the bottom, make sure it completely covers the amla mixture. You can add more honey if you wish to.
Cover the container and keep it in sunlight for 4-5 hours for approximately 10 days. You can eat this mixture right away but keeping it in sunlight increases its shelf life.
After 10 days your all natural Amla Murabba is ready.

Please Note: Make sure everything from your hands to the Amla to the glass container are all dry. Any moisture is unfavorable for this kind of a preserve.

Highlights of the Amla Murabba

Honey was used as a food preservative in ancient times. It works as a preservative because the high concentration of sugar in honey forces the water out of any yeast or bacteria cells that could otherwise contaminate the food. Along with that, honey itself has innumerable health benefits.
This recipe requires no cooking, hence, all the benefits of Amla are well packed which otherwise get destroyed during cooking.
Keeping it under the sun helps incorporate powerful benefits of sunlight as well in this recipe.

Hope you are as excited as I was after finding this recipe. Do try it and let me know your feedback in the comments section below!

Want to try more healthy recipes? Check out our Healthy Reads section within the GOQii App or simply tune to cooking classes on GOQii Play.

#LevelUp your food and #BeTheForce!

3 Best Vitamins To Boost Immunity

Essential Vitamins To Boost Immunity

1. Vitamin C

2. Vitamin D:

3. Vitamin E:

How To Stop the Virus Spreading Through Objects

Immunity Building Recipes For The Fasting Season

Immunity Building Recipes For the Fasting Season

1. Turmeric Tea

2. Panakam (Pronounced as Panagam in Tamil)

3. Green Smoothie

4. Papaya Smoothie

5. Orange Delight

All Natural Amla Murabba to Level Up Your Health!

What You Will Need

How to Prepare

Highlights of the Amla Murabba

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