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"

October 16, 2020 By Neha Goyal Leave a Comment

Is Lactose Free Milk The Same As Dairy Free Milk?

Many of you must have heard about lactose intolerance. When somebody has this condition, milk falls in the list of “don’t” for them. It is a very common digestive problem where the body is unable to digest lactose, a sugar mainly found in milk & most dairy products. What it means is that your body does not have sufficient amounts of the digestive enzyme ‘Lactase’ to break down milk sugar. Lactose free milk is free of these carbs that cause discomfort while providing all the benefits of regular milk.

What is Lactose Free Milk?

Lactose free milk is commercially produced in such a way that it is free of lactose. For this, 3 methods are used:

Addition of lactase enzyme in the milk which pre digests or breaks lactose into simpler sugars. Thereafter, milk is pasteurized to deactivate lactase to increase milk’s shelf life.
Passing milk over lactase which is bound to a carrier. Using this method produces the same effect as above, but the enzyme is not present in the milk.
Mechanical removal of lactose through membrane fractionation & other ultrafiltration techniques while preserving normal flavor of milk.

With the first two methods, breakdown of lactose into simpler sugars gives milk a sweeter taste (as perceived by your taste receptors). But ultra-pasteurized milk tastes different (cooked flavor) due to heat applied during preparation.

What Are the Pros and Cons?

Now that you know what lactose free milk is, you might be wondering if it is good for you. Some reported benefits include:

Prevents symptoms of lactose intolerance.
Easy to digest.
A little sweeter than regular milk.
Good for bones as calcium & Vit D is the same as before. In fact, some manufacturers fortify it with extra calcium & Vit D.
Low fat versions are good for heart health.
Complete protein profile.

Despite its benefits, there are also some cons to it: .

Not suitable for people with dairy allergy.
Not suitable for vegans.
Technically it is a processed food as it is treated with heat & chemicals to make it safe for use.
Sometimes sweeteners may be added by manufacturers.
Presence of simpler sugars due to breakdown of lactose might increase the glycemic index of the product.

Difference Between Lactose Free and Dairy Free Milk

While these two sound similar, they actually aren’t. Despite being different from regular milk, lactose free milk is prepared from regular cow milk. Basically, it’s an animal product which still has proteins like whey & casein in it after removing lactose. On the other hand, dairy free milk is a plant based product, made using nuts, seeds, grains & legumes. These milk options are very popular among vegans or people with dairy allergy (immune system’s reaction to proteins in milk) to replace regular milk in different recipes. There is a wide array of dairy free alternatives available in the market these days such as rice milk, almond milk, coconut milk, oat milk, flax milk & soy milk.

So the final take away from lactose free vs dairy free is that something dairy free is automatically lactose free but not vice versa. Now that you know the difference, your choice will be dependent on your health and body! We hope this information helps you. If you have any queries, leave them in the comments section below!

For more information and topics like these, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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September 19, 2020 By Neha Goyal Leave a Comment

Healthy Eating: Schezwan Dosa

Most of us are avoiding that delectable street food but what can we do in those tiny moments of weakness when we crave it more during monsoons? It’s only natural to feel this way after braving the scorching summer heat and facing the drop in temperature which makes our body crave for some nice warm, cozy, comfort food. While it may sound like a legitimate reason to indulge, let’s keep in mind that it needs to be healthy too! So here’s a mouthwatering street food recipe with a healthy twist – let’s learn to make some Schezwan Dosa!

What You Will Need

For Dosa:

Semolina – ½ cup
Rice Flour – ½ cup
Multigrain flour – ½ cup
Curd – 1 cup
Flaxseed powder – 1 tbsp
Salt to taste
Schezwan sauce – 2 tbsp
Oil for cooking

For Stuffing:

Oil – 2 tsp
Chopped garlic – 1 tsp
Spring onion – ¼ cup
Carrot – ¼ cup
Cabbage and capsicum – thin juliennes
Schezwan sauce – 1 tbsp
Salt to taste
Lemon juice – 1 tsp
Chopped Coriander – ¼ cup

How To Prepare the Schezwan Dosa

First, grind the Semolina into fine powder.
Now mix the rice flour, semolina powder, multigrain flour, flaxseed powder and curd together.
Whisk it and make a pouring consistency batter adding water.
Keep it aside for 15-20 minutes. Then add salt and whisk the batter once more.
For the stuffing, heat oil in a pan and add all the vegetables along with salt. Sauté for 2-3 minutes.
Now add the schezwan sauce and lemon juice. Turn the gas off and cover the pan for 2 minutes.
For the dosa, first heat a dosa tawa and spread a ladle full batter. Spread it over to get a round dosa.
Let it cook till the edges get light golden brown.
Now spread some schezwan sauce over the dosa and put the vegetable stuffing over it.
By this time, the dosa is crispy and golden brown. Sprinkle some freshly chopped coriander leaves and fold the dosa over.
Serve hot with any sauce or chutney of your choice.

We’re sure you’ll enjoy this tasty, nutritious and delicious fusion of South Indian and Chinese cuisine, bringing back some of your fondest monsoon memories without compromising your health. Do let us know your thoughts in the comments below!

For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play. You can also purchase some all natural, healthy Schezwan Sauce from the GOQii Health Store within the GOQii app for a discount using your GOQii Cash!

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September 18, 2020 By Neha Goyal 1 Comment

Pistachios – Your Powerful Nutritional Punch!

Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

Pistachios originate from the Middle East but today, 99 per cent of the pistachios produced in the United States come from California.

How Does It Give a Powerful Nutritional Punch?

Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Pistachios

Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Them in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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August 28, 2020 By Neha Goyal Leave a Comment

Best Foods To Alleviate Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS. Everyone, responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily.

Foods Which Help Alleviate Irritable Bowel Syndrome

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach.

Cooked Vegetables: Vegetables are high in fiber and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell pepper, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavor and are safe to eat for most people.
Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle free IBS diet. You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
Lean Meats: They are easy to digest due to low fat and negligible fiber content. They provide a good amount of protein.
Fish: Being rich in anti-inflammatory omega 3 fatty acid, fish can be a great addition to your diet. Since inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow milk.
Nuts and Seeds: are high in fiber, protein and omega 3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nut, hazelnuts, pecan and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian.

For more information or tips to alleviate Irritable Bowel Syndrome, tune in to LIVE sessions by experts on GOQii Play within the GOQii App.

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