Trupti Vyas (Pandya), Author at GOQii

Trupti Vyas has a specialization in Diet and Nutrition, which includes Weight Management Program and Healthy Lifestyle. She also has experience in the field of wellness, beauty and weight management program. She believes that one can easily remain fit with the help of various activities and correct exercise regime. As a lifestyle coach, She can help you believe in yourself and achieve your goals. Her Fitness Mantra is ‘Motivation takes you closer to a better quality of life through discipline’.

December 4, 2018 By Trupti Vyas (Pandya) 4 Comments

Healthy version of Green Coffee

After Water, the most preferred drink is either tea or coffee for most of us. Many usually begin their day with a cup of a bed tea or coffee. And, some even complaint of dullness or a headache without that first cup of tea or coffee.

A cup of black coffee provides almost no nutritional value. Some even prefer it with loaded Sugar. Coffee provides caffeine, a stimulant that boosts metabolism and gets people energetic But, Caffeine consumed in larger amount has many side effects such as dehydration, increase body stress levels, ,upsets stomach, hampering digestion and increases anxiety levels for the body.

Is there a healthier version of Coffee just as we have Green Tea? Yes there is Green Coffee

Before that let’s understand some basics of Coffee

There are three types of Normal coffee beans varieties:
Coffee Arabica.
Coffee Robusta
And the blended types.
How to differentiate from normal Coffee from Organic Green Coffee Beans?

Normal Coffee beans are light to dark in color as it depends upon region, temperature and roasting conditions. See Image given below-

Arabica coffee beans differ from Robusta coffee beans at many levels. See the following image –

Un-roasted bean color: In its un-roasted form, Arabica will be a darker shade of green, where Robusta tends to be more straw colored.

Arabica beans tend to have a sweeter, softer taste, with tones of sugar, fruit, and berries. Their acidity is higher, with that winey taste that characterizes coffee with excess while Robusta beans yield a harsher, bitter tasting cup often described as grain-like, oatmeal and woody. lint acidity.

Advantages of Green Coffee-

The Green Coffee that we get is derived from dried green coffee beans (Coffee Robusta) and has an active ingredient called Chlorogenic acid. (CGA).Latest research has confirmed that organic green coffee contains high concentrations of antioxidants in the range of 200 to 550mg per cup (6oz) – a level far exceeding that of green tea. But, although both green coffee and green tea contain high levels of antioxidants, green coffee tends to contain higher levels of the simple phenolicsand tea contains larger levels of catechin.

Other Variety of green coffee-

Organic Coffee:This Organic Coffee is grown on fertile volcanic soil, without pesticides and grown domestically without chemical fertilizers.
Organic Gourmet Coffee-Organic Gourmet Coffee is premium quality coffee (predominantly some of the best varieties of Coffee Arabica) that is grown organically. Based on content of caffeine it can be divided into two types, namely caffeinated and decaffeinated. From the point of view of health, the decaffeinated one will be the best but, you may have to compromise with the taste and flavor slightly.

Decaffeinated coffee– In this method of decaffeination the beans are steamed for about 30 minutes in order to open their pores. Once the coffee beans are receptive to a solvent, they are repeatedly rinsed with either methylene chloride or ethyl acetate for about 10 hours to remove the caffeine, which reduces harmful effect of caffeine.

How To Select And Store Organic Coffee?

1) If you bought whole beans, try to grind them just before you want to brew it to get the best flavor and aroma out of them. Buy only the fresh beans and if possible roast them at home.

2) Always buy “100% Organic Coffee”/ Decaffeinated beans. Do not compromise with “Contains Organic” type of coffee.

Benefit Of Green Coffee are many

Rich in anti-oxidants: Green Coffee beans are rich in antioxidants, which reduce the damaging effects of free radicals in our body and take care of our overall health. A number of studies have confirmed that raw and unprocessed green coffee beans possess 100% pure Chlorogenic Acid (CGA), which is basically an ester of caffeic acid having strong antioxidant properties. It can put a check on the levels of glucose in our bloodstream and prevent our skin cells from getting dented.
Good for skin, hair, reduces effect of free radical: Chlorogenic Acid present in green coffee beans can reduce the effects of free radicals in our body up to 10 times than regular green tea. As the beans are not roasted, there are some other anti-oxidative agents from the polyphenol family, ferulicacid, etc., which decelerate the ageing procedure and give us youthful skin, hair, prevent hair fall.
Boost metabolic rate – The Chlorogenic Acid present ingreen coffee beans is also known as a metabolism booster. It increases the Basal Metabolic Rate (BMR) of our body to a great extent, which minimizes excessive release of glucose from the liver into the blood. Due to the lack of glucose, our body starts burning the stored fat cells in order to fulfill its glucose requirement. Thus, pure green coffee beans raise our fat burning capability and eventually help us shed off excess weight.
Normal Recommendation – 2 cups Of Green Coffee in a day. You can have it either in hot form-(add pinch of Cinnamon Powder ) or Cold form-(by adding Ice + Mint )

Please Note – Many a times Green Coffee is a bean. There is also Green Coffee Bean Extract supplement with GarciniaCambogia but, it has many side effect because of high toxicity levels present in Such supplements are hazardous for the body. Try Avoid Using Them. The Food and Drug Administration (FDA) recommends not to use such products and be cautious when it comes to such supplements. If you take any medicines regularly, talk to your doctor before you start using green coffeesupplement. It interferes with many medicines.

Let’s Grab a Cup Of Green Coffee now and kick start you’re day with a healthy version of coffee.

November 30, 2017 By Trupti Vyas (Pandya) 1 Comment

Pulse of the Mind

What if there was something you could do right at this very minute to improve how engaged, productive, and creative self at work? As it turns out, there is a way, and you’re already doing it—breathing.

When you’re stressed, people often advise you to take a deep breath — and for a good reason, a new study shows. Slowing your breathing calms you, and by now scientists have also figured out how you can relax your brain through your breathing. It has to do with your brain’s pacemaker for breathing.

Here are several different relaxation techniques that you can try and see which one works best for you. And if your favourite approach fails to engage you, or you want some variety, you’ll have alternatives. You may also find the following tips helpful, let’s start with them?

Alternate Nostril Breath ( Anulom Viloma)

anulom vilom-image 1

Sit comfortably. Place the middle finger of right hand on your forehead; your thumb rests on your right nostril, your ring & any fingers rest on the left nostril.
Inhale & exhale. Close the right nostril with thumb; inhale through the left nostril for a count of 5.
Close both nostrils; hold your breath for a count of 5.
Lift thumb, exhale for 5 through the right nostril.
Inhale through the right nostril, hold, close right nostril & exhale through the left nostril. This ends round 1.
Repeat for 4 more rounds.

Benefits:

Balances the energy of the nervous system.
Has a profound stilling on the mind.

Note: We breathe in two-hour cycles: the first one, then the other nostril is dominant. Prolonged breathing through one side affects our energy. This restores the proper balance.

Complete Breath

active breathing-image 2

This breath can be done in a comfortable seated position.
Relax close your eyes.
Exhale completely. Inhale slowly & deeply through your nose. Allow your stomach to expand like a balloon. Sip your breath, filling your chest & lungs.
Hold your breath; exhale slowly through your nose, squeezing out all the stale air.
If you wish, count to maintain your rhythm; inhale for a count of 5, hold your breath for 15 and exhale for 10.
Repeat 5 times.

Benefits:

Relaxes the body & nervous system.
Purifies the respiratory system by expelling stale air.
Relieves tension & calms emotions.
Improves concentration.
Great for the complexion.

Breath of Fire ( kapalabhati )

Kapal-bhati-yoga-image 3

Sit Comfortably. Inhale and Exhale Completely.
Repeat these contractions. Focus on steady, quick Breathes that Emphasize the exhalation.
Start with 20 consecutive breathes: increase to 3 sets of 20. Breathe normally between sets.

Benefits:

Purifies and aerates the entire system.
Recharges and warms the body.
Increase oxygen improves concentration.

Note: Those who practice this breath daily say they no longer get colds. One caution: If Dizziness occurs, stop and Consult a yoga teacher For Guidance.

Sounding Breath ( Ujjayi )

Sit Comfortably.
Exhale completely.
Draw your Breath in Slowly through your nose.
As you inhale, slowly fill your abdomen and Lungs.
Contract your throat and make a soft hissing sound as you exhale, emptying your lungs completely.
Let your breath be long and slow.

Benefits:

Calms the Body and balance the nervous system.
Expels stale air from Lungs, purifying the respiratory system.
Slow the minds, calms the emotions.

Sufi Mother’s Breath.

Sit comfortably.
Exhale With a sigh to reset the diaphragm.
Breathe In through your nose for slow count 7. Hold Your Breath for a moment.
Breathe out through your nose for a count of 7. Hold your breath for a moment.
Repeat Several times.

Benefits:-

Promotes a feeling of being deeply nurtured.
As with all Deep breathing exercises, the increased flow of oxygen and improves the complexion and cleanses the inner organs.

Chin Press Breath ( Murcha Pranayam )

image 6 (1)

Sit comfortably with your back erect.
Inhale through your nose for a count of 7.
Lift the sternum and press your chin into your chest. Hold Your Breath for a count of 7.
Lift your chin away from your chest and exhale through your nose for a count of 7.
Repeat several times.

Benefits:-

Improve willpower and Concentration.
Stimulates the thyroid.
Stretches the back o the neck.
Promotes a sense of inner peace.

Cooling Breath ( Shitali Pranayam )

Sit Comfortably With Your Spine straight.
Curl the sides of your tongue to form a straw between your lips.
Inhale through the mouth for a count of 7 through the opening created by your Tongue.
Withdraw your tongue close your mouth, and hold your breath for a count of 7.
Exhale through your nose for a count of 7.
Repeat 5 or 6 times.

Benefits:-

Cleanse The Body of toxins.
Has a calming and cooling effect
Relieve a variety of stomach ailments.

Practice these different breathing techniques once or twice a day. Always do it at the same time, in order to enhance the sense of ritual and to establish a habit. Try to practice at least 10–20 minutes each day. It really makes a difference!

December 22, 2016 By Trupti Vyas (Pandya) 1 Comment

Be a happy and healthy eater

Weekend is getaway time with our family, friends or colleagues. Some people think after doing strenuous workouts and crash dieting it’s time to relax over the weekend and relaxing means literally binging on outside food. More often than not, the thought process is –‘its only today so let me indulge…..I will make up for this binging over the week by sipping a meal or two’.

When Monday arrives, they are guilty of having indulged over the weekend. One needs to stop and notice these chain of events. There has to be a change in the behavior. Individuals’ need to realize that indulging in binge eating for two days and then feeling guilty and trying to rectify the situation does not work.

Hence it is said that ‘Mindful Eating’ is a must and the best solution. Mindful eating teaches us to simply observe thoughts, feelings and cravings for food. It enable us to change our behavior while we maintain our sanity and happiness

Here are Some Mindful eating tips-–

Multi-tasking while eating or watching television while eating always causes distraction or causes hurried eating. So switch off your phone, TV and Computer before eating.
Preferably adopt the cross legged posture Or sit At your usual dining place.
Try to eat sitting cross legged. You can do this even while sitting on a chair. Sitting cross legged on the floor and eating meals is an age old technique from our grandma’s days. (This helps to blood flow to the stomach area)
Calm your mind and body then start eating your meal. When your mind is calm and composed, you release the right amount of digestive juices which gives you better digestion.
If you are stressed or guilty while eating -stress hormone called cortisol is released which lowers our metabolic rate, prevent fat burning and help convert food to fat.
Take deep breath, calm yourself and get settled before eating.

While Eating-

Don’t be in a rush while eating and try to get up fast.
Start eating (preferably with your hands) and eat slowly.
Chew your food slowly
Use your entire mouth and do not just chew from 1 side of your Jaw.
While you still have food in your mouth don’t pick up another morsel from your plate.
Keeping food ready in your hands or in a spoon means you are eating fast and will ultimately this could lead to overeating.
Eat with your senses and think about how the food is nourishing you from within.
Savor every bit of what you eat, slowly and mindfully and you will naturally find your threshold. So be silence and attentive while you eat.
Prepare Food in smaller quantity. If number of People are less it helps to prepare lesser quantity and better by retaining nutrient value.
Always eat food that is freshly prepared. One should consume food within 3 hours of Cooking.
Don’t deep freeze cooked food.
Try eating with your non-dominant hand. If you’re a righty, hold your fork in your left hand when lifting food to your mouth whenever you eat outside in restaurant or party
Whenever you get the craving for a sweet – before opening the fridge or cabinet for the same, take a deep breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk as that will help you to avoid any emotional extra eating under stress.

Let’s start to enjoy eating food rather than think of it as a task to complete. Remind the body of its own intelligence and its ability to self-regulate for you! Cultivate a sustainable, balanced and healthy approach to the way we eat, the way we look, and the way we live.

September 2, 2016 By Trupti Vyas (Pandya) 1 Comment

Healthy Recipe challenge

The Festive Season is just around the corner. Festivals uplift our mood and make our lives better. Apart from rejoicing with family and friends, the most important thing of all is the amount of food you get to pig out on. And, there’s no doubt that during every Indian festival there’s a huge spread at the table and everyone gathers for a massive feast.

We’ve all starved during the festive season to make enough room for the sudden influx of gorgeous dishes and that’s totally acceptable.

We start the season with ‘Ganesh Chaturthi’, a ten day Hindu Festival celebrating beloved Elephant- headed god’s birthday. His pot-belly is a clear sign of what an avid eater he is and we follow his stubby footsteps on this day and fill ourselves to the brim with delicious foods. A variety of foods is prepared which include lots of sweets and high dense foods.

When I decided to write a blog I came up with the idea of throwing healthy recipes challenge to my Players. The idea was – ‘We can eat healthy foods without being guilty’. Some of the players took this challenge and have come up with healthy options of food which can be eaten during fasting and non-fasting days during the festive season.

Here is what the players have come up with

1) Player Parigna

-Idea: Recipe for Fasting foods.

Recipe: Fruits and nuts with hung sweet curd

-Ingredients: Curd, Honey, fruits and nuts

-Method of Preparation:

Mix 1 tablespoon honey in a bowl of curd. Tie this mixture in a soft muslin cloth and hang it for 2 hours. Cut seasonal fruits into small pieces. Chop some nuts of your choice. In a big bowl, mix hung cured, pieces of fruits and nuts.

2) Player- Vaibhav Sahu

Idea: Traditional sweet dish

Recipe: Dry Fruit Fudge

Ingredients: 100gm of Cashew nuts, almonds, 50gms Fox Nut (Makhana), dry coconut cut in thin long stripes, 50gm watermelon seeds, 100 gms Jaggery with a little water.

Method of Preparation:

Heat clarified butter in a pan and fry the Cashewnut, Makhana (Fox Nut), Almond. Dry roast the watermelon seeds separately and keep them aside, dry roast watermelon seed keep aside. Take 100gms Jaggery mix with a little water, heat it in a pan and make a thick syrup. Remove the jaggery syrup and let it cool. Then put all the ingredients in a bowl and mix well. Grease a mould with clarified butter (Ghee) set the mixture in a dish and allow it to cool. Your dish is ready to eat.

3) Poonam Kanakagiri

Idea: Healthy Salads

Recipe: Carrot Salad

Ingredients: Carrots grated 2cups, ¼ cup soaked split Green Gram (Moong dal), 2 tablespoons grated coconut, 2tsp lemon juice, salt, some fresh ginger chopped, some chopped cilantro, 1/4 tsp oil

The method of Preparation: Take 1/4^th tsp of oil and prepare a seasoning of mustard seeds, split Chick Pea (Channa dal), Split Black Gram (Urad dal) green chillies, Ginger and curry leaves, add the seasoning and the rest of ingredients to carrots and mix. And serve.

4) Khushboo Sinha–

Idea: Healthy meal option

Recipe: Sattu (Toasted gram flour) Pancake with Dal Cutlet

Ingredients: For Sattu Pancake: Sattu (Toasted gram flour), Chopped onion, green chillies, coriander, 1tsp mustard oil

The method of preparation: Add chopped onion, green chillies, coriander, 1 spoon of mustard oil and some water to the Sattu and bind it. Stuff this Sattu mixture in whole wheat flour and make pancakes.

Ingredients: For Dal:Toor Dal (Pigeon peas or arhar dal) – ½ cup, Water –1 cup

For Cutlet:Whole wheat flour (Chapati atta) – ½ cup, optional, Turmeric powder – ¼ teaspoon, Red chili powder – ½ teaspoon , Asafoetida – a pinch, Salt – to taste, Water- 3/4th Cup.

Mix the dal with water in a pressure cooker and cook till 6-7 whistles. Then turn off the stove. Let the pressure go down by itself. While the dal is pressure cooking, make the dough for Cutlet. Take all dry ingredients (Wheat flour, salt, turmeric powder, red chili powder, asafoetida) in another bowl. Mix well. Make Small Cutlets. Work with one flattened disc at a time. Roll it into about 12-inch diameter circle. Make sure that it is not too thick or too thin. Transfer it to a plate, cover it with clean kitchen towel. Roll the same with second dough ball.

Now add two-three Cutlet at a time into boiling dal and stir it so they do not stick to each other. If you add all cutlet at once they will stick and make a big lump. So make sure to add few at a time and after adding stir it once. Then add few more and stir. Let it simmer for 10-12 minutes and don’t forget to stir in between. If needed add some more water. Taste one Cutlet piece to check if it is cooked. Once cooked turn the stove off. Lastly, add chopped coriander leaves and serve.

5) Mani Singhal

Idea: Fasting Recipe which serves as traditional food offered to God.

Recipe: Coriander (Dhaniya) Porridge

Ingredients:

1 Cup –Coriander Seeds (Dhaniya)

3/4 Cup – Brown Jaggery Sugar (Boora)

2 tbsp – Ghee (Clarified Butter)

7-8 – Chopped Almonds

2 tsp – Raisins

15-16 – Halved Cashew nuts

Method- Heat 1 tsp clarified butter (ghee) in a pan or wok and sauté cashew, almonds until golden brown, add raisins sauté for 30 seconds remove from wok and keep aside. In the same pan heat remaining clarified butter (ghee) add powdered coriander seeds and sauté for 4-5 minutes with continuous stirring or until raw smell goes and it becomes brown and engulfing the kitchen with its aroma. Transfer to a plate or bowl and allow to cool completely. Add powdered brown Jaggery sugar (boora), nuts and mix well to combine sugar and coriander powders together, using your hand is very good option to mix well.

6) Kavya

Idea: Healthy puffed paddy sweet balls (LADDOO) recipe

Ingredients: Puffed Paddy – 3 cups Jaggery – 2 cups Black Sesame Seeds – 1/4 cup Cashews or Groundnut or Almonds – 1/4 cup(dry roast and crushed) Cardamom powder – 1tsp Clarified Butter (Ghee) – 1/4 cup

The method of Preparation: Dry roast cashew/groundnut/almonds. Once cool crush to pieces • Dry roast the Black Sesame Seeds till they splutter • coarsely powder the Puffed Paddy.

Method • Mix the Puffed Paddy powder, crushed peanuts cashew nuts, roasted sesame seeds, cardamom powder and clarified butter (ghee). • Place a heavy bottom pan/kadhai with 1/4cup water. Add jaggery to it. Bring it to boil in medium flame. When the jaggery melts completely – keep stirring and splash few drops of the jaggery syrup to a bowl of water. If the jaggery syrup does not dissolve and it crystallizes then it’s ready. It should be of sticky consistency. Turn off the flame. • Add this Jaggery syrup to the Puffed Paddy balls (Laddoo) mixture from step 1 and mix well. • Grease your palm with little clarified butter (ghee) and make round balls (Laddoos) of the desired size. • Healthy Puffed Paddy Laddoo is ready to serve. •

Pls Note: Puffed Paddy contains the husk and is rich in fiber content. • Using Jaggery instead of Sugar makes it healthier and Jaggery also contains iron. • Adding dry fruits of your choice is optional making it healthier and tastier. We can store this for few days and eat in between main meals.

These are wonderful recipes shared by the players who believe that festivals can also be healthy. Eating healthy is beneficial in the long run. The healthy recipe challenge was a way to motivate the players to be involved and try something new and innovative. And, am I glad to say that they have done a wonderful job.

Hope, everyone reading this blog will enjoy these recipes during this festive season.