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Healthy Recipes For Kids: Healthy Twist on Snacks & Sweets

Healthy Recipes For KidsAs mentioned in the previous article of Healthy Recipes For Kids, We spoke about the aspects of healthy eating for children not being different from adults. We need the right nutrients in the right quantities. Here, we’ve got some healthy recipes for a snack and a sweet that we’re sure your child will enjoy. 

Healthy Recipes For Kids

1. Healthy Mathari 

mathariWhat you will need: 

  • Wheat flour – 200 gm
  • Roasted Gram flour – 50 gm
  • Amaranth seed flour – 50 gm
  • Semolina – 20 gm
  • Desi ghee – 4 tbsp
  • Salt – a per taste
  • Dry fenugreek leaves – ½ tsp
  • Asafetida (Hing)  – 1/4th tsp
  • Roasted Muskmelon seeds powder – 2 tsp
  • Roasted Sunflower seeds powder – 2 tsp
  • Carom seeds – 1 tsp

Method of preparation:

  1. Mix all the ingredients in a big bowl and add hot melted ghee. Gently mix all the ingredients until ghee spreads all over the flour.
  2. Knead the dough with lukewarm milk to provide a soft texture
  3. Keep it aside for half an hour.
  4. Roll out a big chapati and cut desired shapes with a cookie cutter as it appeals to kids.
  5. These Mathari or salted cookies can be baked or fried on a low flame.
  6. These serve as a good snack at the evening hours with milk, juices or smoothies.

2. Jaggery Protein Chikki/Laddoo

healthy recipes for kidsWhat you will need:

  • Almonds – 50 gm
  • Walnuts – 50 gm
  • Sunflower seeds – 20 gm
  • Pumpkin seeds – 20 gm
  • Muskmelon seeds – 20 gm
  • Fox nuts – 50 gm
  • Rolled oats – 30 gm
  • Dates – 6-7 in number
  • Jaggery – 200 gm
  • White pepper powder – ½ tsp
  • Poppy seeds – 30 gm

Method of preparation

  1. Roast all the ingredients separately without jaggery, dates & pepper powder
  2. Make a coarse powder by adding dates 
  3. Melt jaggery on low flame. Once melted, start adding the white pepper powder
  4. Mix all ingredients gently
  5. Ladoos can be rolled from this mixture on slight cooling or chikki can be made by spreading the mixture on greased plate.
  6. These high protein chikkis or ladoos can be combined with breakfast or the evening snack

Benefits of These Recipes 

  • These matharis are rich in protein and contain seeds. Seeds are a compact source of many nutrients and generally kids don’t want to eat these seeds, so this is an easier way to get your kids to eat them.
  • Jaggery laddoo or chikki is a power pack compact source of many nutrients, rich in protein, iron and white pepper powder is very good for the eyes.
  • These snacks are much much better than the usual chips, mixtures and other unhealthy snacks. 

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii and ask your GOQii Coach here.

#BeTheForce

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Tips To Reduce Bloating And Gas In The Stomach

bloating and gas

Bloating and gas are the most common discomforts of the digestive system. There are many reasons why they can happen but it is important to understand and identify the root cause, so you can apply the required remedy. What causes bloating and gas though? What happens when one feels bloated? Bloating is a build up of gas in the stomach and the intestine. The belly swells up after eating, one can feel bloated. Bloating causes burping, abdominal discomfort, and a feeling of fullness. 

Reasons for Bloating and Gas

  • Lack of physical activity or a sedentary lifestyle
  • Less intake of fiber
  • Less intake of water
  • Food allergies 
  • Eating too much or eating too fast 
  • Lactose or gluten intolerance
  • Eating food that creates gas in the intestinal tract 

Some other reasons also include pregnancy, GERD, smoking and menstrual period as well.

Preventive and Easy Home Remedies

Now that we know some of the reasons for bloating and gas, let’s check out some preventive measures and easy home remedies.

  1. Have smaller portions of meals at a time. This will help you digest food faster and in a proper manner. More so, your stomach will have some space to breathe.
  2. Make it a habit to walk around after meals at least for 5-10 mins as it will increase the metabolic rate and aid digestion. 
  3. Have salads on your plate as these are rich in fiber, absorb water and prevent indigestion.
  4. Always have lukewarm lemon water with a pinch of rock salt (not for hypertensive’s) or with a tsp of honey (not for diabetics) after heavy and oily meals.
  5. If one is experiencing a regular episode of bloating after eating a particular food, then an allergy test needs to be done.
  6. Proper cooking of cruciferous veggies is required. Other veggies can be mixed with cruciferous veggies. Avoid eating them at night.
  7. If bloating is because of gluten, then go for gluten-free food and rice products. Don’t forget to check food labels and ingredients every time you buy something.
  8. If you are allergic to lactose, then go for soy curd, soy milk and soy cottage cheese.
  9. Include probiotics in every meal as these will improve the gut environment for bacteria and help in reducing bloating and gas. Try adding yogurt, curd, buttermilk with a pinch of rock salt & roasted cumin powder.
  10. Some yoga poses can be tried 4-5 times in a week to strengthen stomach muscles and can relieve gas as well. 
  11. Make it a habit of chewing fennel seeds after your meal as it improves digestion. you can even have fennel tea (Just add 1 tsp of crushed fennel seeds or whole fennel seeds to a cup of boiling water for 10 min & after it can be sipped).
  12. Few pieces of ginger can be taken with lemon and a pinch of rock salt to increase digestion (not for those who have GERD) & ginger tea can be taken without milk.
  13. Ripe bananas aid digestion. The potassium in bananas manage fluid levels that cause bloating and gas.
  14. Chamomile tea settles an upset stomach. It has anti-inflammatory properties. So try chamomile tea or an infusion of chamomile, peppermint, lemon, balm & fennel seeds.
  15. Cucumber water is good as it acts as a natural diuretic and contains silica which helps in removing gas.
  16. Aloe Vera juice can be taken 1-2 times in a day to relieve gas.
  17. Have Cumin water. Put 1-2 tsp of cumin in a cup of boiling water and have it empty stomach after 10-15 min of straining it.
  18. Start giving priority to these natural gas releasing agents in your kitchen like asafoetida, cumin seeds and carom seeds.
  19. Baking soda can be taken with hot water and fresh lemon to ease from bloating.
  20. Half a tsp of Triphala powder with hot water can be taken before going to bed to make digestion faster and for a happy & healthy gut.

Last but not the least, manage stress well, as stress can affect the stomach right from the time you start thinking under pressure. We hope this article helps you find relief from and prevent bloating and gas in the stomach. Do leave your thoughts in the comments below! 

For more tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Healthy Heart Diet: 8 Steps to Prevent Heart Disease

Prevent Heart Disease 2The heart plays a very vital role in the well-being of an individual. It supplies oxygenated blood to all organs of the body and also carries nutrients, fuel, hormones, and other components.

Its tremendous work pressure is never-ending but meritorious. But sometimes, just because of negligence and ignorance, we cannot pay attention to the well-being of our hearts. Lack of proper diet, eating fried foods, inactive lifestyle, smoking, and infection give rise to malfunctioning of the heart.

How Can You Prevent Heart Disease?

Changes in lifestyle and modification of diet are the key factors in improving the functioning of the heart and its long life. By following these 8 simple steps, you can have a healthy heart to lead a healthy life!

1. Include more Fruits, Vegetables and Whole grains

Prevent Heart DiseaseFruits & vegetables are rich in vitamins & minerals and low in calories. They also keep a check on cholesterol levels as they are very rich in dietary fiber. A diet rich in dietary fiber maintains weight as well as the gut. You need to select whole grains over refined grains as whole grains are rich in complex carbohydrates and control blood pressure and are good for the heart. Include quinoa, broken wheat, barley, oats, and whole wheat flour.

2. Keep a Check on Foods Containing Sodium

Sodium plays an important role in elevating blood pressure, increasing the risk of heart disease. Limiting salt intake is very important as in every meal, sodium is introduced and the total count increases unknowingly.

Canned food, pickles, chutneys, sauces, soups, and market mixtures are all loaded with salt and increase the total intake of salt. It’s always advised to keep an eye on evening snacks too, which are generally filled with biscuits, cookies, and mixtures.

Salads and fruits should be taken without salt and as these are rich in potassium – which can help to keep sodium on the lower front. The habit of table salt should be discouraged.

3. Choose Healthy Fats

Healthy fats should be an integral part of a heart-healthy diet. One should limit fat intake to 2-3 tsp per day including visible and non-visible fats. Butter, mayonnaise, and cheese can be replaced with homemade healthy spreads.

Poly and mono-unsaturated fats are good choices over saturated fats but all should be taken in limited amounts as all fats are high in calories. Nuts, seeds, and olive oil are good choices.

4. Make Portion Control a Habit

Portion ControlQuality and quantity both are important while having meals. Portion control is very important as it maintains and controls calories and weight. Utensils are selected for portion control and all food groups should be included to make it a balanced diet.

5. Never Skip Breakfast

Skipping breakfast and having unhealthy foods for breakfast is not at all good. As breakfast is the first meal of the day, it should be healthy and should contain a combination of proteins & complex carbohydrates. Skipping breakfast lowers the metabolism and makes the next meal heavier.  A healthy breakfast makes a healthy heart and mind too.

6. Choose Low-Fat Sources of Protein

Try to incorporate protein in every meal as it maintains weight and as the body is made up of protein, the requirement of protein is more. Pulses, seeds, and nuts are good low-fat sources of protein and should be included in daily routines.

Toned milk & milk products are preferred over whole-fat milk to keep a check on cholesterol levels. Lean meat, poultry, fish & eggs are also some of the best sources of protein that can be taken.

7. Menu Planning Should Be Done Prior & Keep One Day for a Treat

A menu can be made so that all options are at your doorstep and you don’t need to think daily about what to have in meals. Include all veggies, fruits, pulses, grains, nuts, seeds, milk & milk products.

Any one day, you can add a little cheat meal so that overindulgence will not happen and your taste buds will get satisfied as a little fun is important as well.

8. Set a 30 min Physical Activity Goal

To maintain proper functioning of the heart, one should do daily 30 min of physical activity that could be anything including brisk walking, yoga, cardio, or strength training. Walking is an overall exercise that improves blood supply, improves lung capacity and is also good for the gut. Take out 30 min of time for walking either in the evening or morning.

The above points, if kept in accordance with daily routine, will make the heart stronger and happier for a long period of time. If your heart is happy, you are happy!

If this article helped you, let us know in the comments below! Find more tips on living a healthy life here. If you want to make these habits a part of your daily life and need help, reach out to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

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Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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