GOQii

Blog

By Leave a Comment

Know about your gut health- PART 2!

TBC-gut-health-circle-3

Picture Source: The Biome Clinic

In my previous blog, I talked about healthy and unhealthy microbes, in the present blog I am going to tell you about all the different aspects that can impact our gut in a better way!

Let’s talk about different probiotic sources!

       (1) Yoghurt

  • Yoghurt is a very good source of lactobacillus (The healthy microbe which we discussed in the previous article)
  • Fermented from milk by adding probiotic bacteria

      (2) Cheese

          Well, processed cheese has no good bacteria but different cheese types like gouda, mozzarella, cheddar and cottage cheese are very rich in healthy gut microbes.

       (3) Miso

  • Fermented foods are very rich in healthy gut microbes!
  • Miso is a sauce which is made out of fermented soya beans and barley/rice malt

    (4) Sauerkraut

         This is finely cut cabbage which is fermented by lactic acid bacteria

(5) Kefir

  • It is a milk drink which is fermented using lactic acid bacteria and yeasts.

(6) Kimchi

  • It is a Korean dish which is made out of fermented cabbage, radish, spring onion and cucumber.

       (7) Apple cider vinegar

  • Easily available fermented food
  • Always prefer apple cider vinegar with mother culture.

         Let’s talk about prebiotic sources!

Prebiotic is a special plant fibre which human body can’t digest but this encourages the growth of good bacteria in your gut. So in short prebiotics are “Good Food “for probiotics. Good gut bacteria will turn that plant fibre into butyrate. This chemical butyrate works as an anti-inflammatory in the bowel. In short, they are fertilizers to cultivate good gut bacteria!

Gut_bacteria_heath

   Sources of prebiotics:

      (1)  Foods rich in inulin

      * Onions and garlic

  • Chicory
  • Dandelion
  • Bananas
  • Asparagus

  (2) Foods rich in resistant starch

  • Unripe bananas
  • Green peas
  • Potatoes
  • Cashew nuts
  • Rolled oats

Which probiotics work for which issue?

Bifidobacteria and Lactobacillus are 2 most common strains which are found in fermented foods like yoghurt, kefir and cheese.

These 2 common strains have different species which works on different issues.

Strain: Bifidobacteria and Lactobacillus

 Constipation : Bifidobacterium longum

    *    Available in fermented foods or in the form of a capsule

  • Helps in increasing the bowel movements in adults

(2) Irritable bowel syndrome (IBS):

Combination of Bifidobacterium + Streptococcus + Lactobacillus

  • Bloating is the most common issue in people suffering from IBS and this probiotic combination helps in reduces bloating

 (3) Lung infection:  Combination of Lactobacillus acidophilus + Bifidobacterium

 *       Combination of these probiotics helps in reducing symptoms of infection like fever, cough, running nose

(4) Diarrhoea: Combination of Bifidobacterium + Lactobacillus acidophilus/ bulgaricus

  • Combination of these probiotics helps in reducing diarrhoea frequency.

What to look for a product when you are buying a probiotic?

     *    High colony forming units (CFU) Count

*    Your microbiome contains about 40 trillion microbes so you need a probiotic which has lots of healthy microbes’ in short high CFU counts.

  • Always look for a product which has at least 20 billion CFU and more.
  • Probiotics available in the markets are not even close to this number but fermented foods will cross the number for sure!

(2) Multiple Strains

  • You need different strains in your gut for good health so you should find a probiotic which has multiple strain.
  • The best thing about fermented foods is vast diversity!
  • When you purchase the probiotic supplement from outside make sure it has 6 different strains in it.
  • Make sure you take care of the substrains in the supplement. Lactobacillus acidophilus is not same as a Lactobacillus casei so if the supplement just mentions lactobacillus then the product might not be that effective.

Gut-friendly Recipes :

  1. Pumpkin porridge

 Ingredients:

     *  300 g of pumpkin (Make sure it is diced and cooked)

  • 50 g of extra virgin coconut oil
  • 225 ml of pure milk
  • 1 tsp of vanilla extract
  • Pinch of rock salt or himalHimalayan salt
  • ½ tsp of cinnamon (dalchini) powder
  • A handful of pomegranate/watermelon seeds

 Method:

  • Blend all the ingredients except the seeds.
  • Make a smooth paste
  • Warm the mixture in cast iron pan.
  • If you want to make it thin then you can add milk
  • Serve it warm with seeds!

 (2) Cashew and banana pot

 Ingredients :

  • 250 grams of unsalted cashews
  • 1 medium banana
  • 200 ml of milk (Depends on your preference)
  • ½ tsp of cinnamon powder (dalchini)
  • 2 tsp of peanut/almond butter
  • 1 tsp of vanilla extract

Method :

  • Take a bowl and soak cashews for 6 hours (prefer overnight)
  • Drain the water and then blend it with all other ingredients
  • Make a smooth paste
  • Refrigerate it for 15 mins
  • Serve it with some diced bananas

(3) Green gut-friendly smoothie

Ingredients :

  • 1 cup of spinach leaves
  • 250 ml of water
  • ½ avocado (optional)
  • 1 banana
  • 1 tbsp of tahini paste
  • 1 tsp of ginger powder
  • 1 tsp of lemon juice

Method:

  • Blend all the ingredients together.
  • Serve chilled.
  • Top it with seeds as an additional topping.

(4) Turmeric latte

Ingredients :

  • ½ tsp of ginger powder
  • 1 tsp of turmeric powder
  • 300 ml of milk (prefer according to your choice)
  • 2 cardamom pods (elaichi)
  • 1 tsp of manuka honey
  • 2 tsp of extra virgin coconut oil
  • 1 pinch of cinnamon powder

Method:

  • Take a cast iron pan, add milk, cinnamon powder, cardamom pods and bring it to boil.
  • Add rest of the ingredients and boil it for 10 mins
  • Serve hot and sprinkle some cardamom powder.

(5) Rainbow hummus

 Ingredients :

  • 250 grams of chickpeas (Kabuli Chana)
  • 1 lemon juice
  • 1 tbsp of tahini paste
  • 1 tsp of salt
  • 1 garlic clove
  • 5 tbsp of olive oil

Method:

  • Blend all the ingredients in the food processor or with a hand blender till you make a creamy paste
  • Store it in the refrigerator.

(6) Tahini paste

 Ingredients:

  • 1 cup of sesame seeds
  • 4 tbsps of olive oil
  • Pinch of rock salt

Method :

  • In a cast iron pan, add sesame seeds and toast it till it becomes light brown
  • Sesame seeds can burn quickly so make sure you are extra careful about it
  • Add sesame seeds to the food processor with 4 tbsps of olive oil.
  • Blend it till it becomes smooth
  • Make sure tahini is smooth, if required you can add some olive oil.

 “If it doesn’t come out of the bowels, it will come out of your skin so make sure your gut is healthy”! 

 

 

 

By Leave a Comment

      SSHHH!!! Stop peeling the Fruit!

fruit peels

Fruits are an all-time favourite, decoded healthy food ever.

No matter what your routine includes- fruits are always part of fasting, illness, detox plan or regular healthy eating. Fruits are a great source of nutrition that our body uses to stay healthy. Nutrition aside, fruits are delicious and different fruits are contained within a peel.

Next time when you peel a fruit stop and think twice before you throw the peels into the bin. Did you know that peels of fruit have the most effective and active nutrients that your body needs? A huge amount of antioxidants, vitamins, and minerals are packed into the protective covering of many fruits.

The peel of a fruit may not look appealing as most of them get bruised in transit. But if you are eating only fruit you are restricting yourself to many benefits

Let me explain how fruits and veggies peels are beneficial for health.

banana-peel-1

Banana peel benefits: Wondering how you can use a banana peel?

Rub a banana peel over your teeth and it acts as a great teeth whitener. Even pimples on the face vanish after rubbing banana peel over it for few days. Banana peel has fibre which helps in better digestion. Banana peels are a rich source of potassium and contain much more soluble and insoluble fibre than the fruit inside.

mandarin-peel

The citrus fruit peels have large amounts of Vitamin A, Vitamin C, and Potassium. They make up for almost 30% of the fruits nutritional value and more so in its antioxidant properties. A lot of the peels such as that of orange and lemon are often used as zest in many foods. The protective covering of these juicy fruits often is bitter or sour tasting. This acts as a repellent to pests and insects. Its Nature’s way to ensure that the fruits are not destroyed before ripening.

Orange peels are often used to add glow and radiance to the face. Lemon peels are recommended for skin lightening and fairness.

Apple peel 1

Apple peels are known for their anti-cholesterol properties as well as reduction of diabetes, as they have pectin. It also has quercetin which is anti-inflammatory and fights brain damage and enhances memory.

watermelon peeels

Watermelon Fruit Peels and the rind has citrulline which can be converted into arginine, an essential amino acid that is beneficial for the heart and immune system.. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh, and add some lime

mango peels

Mangoes and their peel contain high amounts of antioxidants. Antioxidants work to reduce damage caused by free radicals. Free radicals can affect all parts of the body including skin, eyes and even heart.

An Australian study revealed that eating mangos with their skin could promote weight loss. Eating mango peel can promote digestion and reduce constipation.

Passion-Fruit[1]

The passion fruit peel helps in improving breathing processes, controls wheezing and improves lung function. The peels also have a good amount of fibre that assists in the digestive process of our bodies, preventing constipation and helping the gut flora.

potato peels

Potato skin is packed with nutrients like iron, calcium, magnesium, vitamin B6, and vitamin C. Potassium plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement.

Sweet potato skin is loaded with the significant amount of beta-carotene which converts to vitamin A during digestion. Vitamin A is essential for cell health and immune system

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fibre and potassium. The cucumber peel also holds most of its vitamin K. The next time you have a salad ask not to peel the cucumber.

Since the skin of a carrot is the same colour as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

Pomegranate peel cannot be consumed just like that but when you boil it in water and gargle it …it helps to relieve a cough and sore throat

But major concern now is these fruit peels are soaked in harmful chemicals and pesticides.B ut organic fruits can be ingested to enhance the benefits of all the minerals, vitamins, flavonoids and antioxidants that are present in abundance in the peels of many fruits and veggies

As you start eating a fruit/veg available in the market… do think before you peel a fruit/veg and throw away what can be a rich source of vitamin intake for you and key to your glowing skin.

 

 

 

 

 

By 4 Comments

Eating healthy during Ramadan fasting

Eating healthy during Ramadan fasting
Who says you cannot be healthy if you’re fasting for an entire month?

You can eat healthily and feel good during an entire month of fasting provided you follow the right methods. The Holy month of Ramadan has begun this week and I have been fasting regularly for over two decades during Ramadan.

Considering the heat wave that is still on in the city with no rains as yet, one has to be extra careful and prepared about what to eat during the non-fasting period, so that you can maintain your health, fitness, endurance and flexibility during the entire month.

Fasting during the month of Ramadan or any other religious months/period can be good for your health if it’s done correctly. All changes happen in the body system during fasting (starvation). Stored nutrients, especially muscle proteins are broken down to provide fuel to our body. Fasting diet lacks in macronutrients like carbohydrates and fats which leads to weakness. In order to avoid this having healthy options of food during fasting is very important.

A person who is fasting needs good and nutrient-rich food which will help to maintain the energy levels in our body on a day to day basis.

Here are few tips for healthy eating options while Ramadan or any other holy fasting period.

Go with Natural food, Not Junk or Processed Foods:

Well, in today’s time processed foods might come across as a very convenient option, but they’re usually filled with unhealthy things like high-fructose corn syrup that leads to overconsumption. Secondly, contains a lot of artificial Ingredients. Most processed foods are Low in Nutrients.

It requires less energy and time to digest processed foods. Processed foods contain MSG (Monosodium glutamate – to enhance flavour), it also contains lots of sodium and typically all the wrong heart-clogging oils. Therefore it is always good to go with natural food available if possible go with homemade food.

Don’t break your fast with a feast:

Be Careful. If you are not careful, the food eaten during the pre-dawn and dusk meals can cause some adverse effects. Those observing the fast in Ramadan month should have at least two meals a day, the pre-dawn meal (Suhoor) and a meal at dusk (Iftar).

The way to approach your diet during fasting is similar to the way you should be eating outside of the Ramadan month. It should contain foods from all the major food groups:

– Fruit and vegetables

– Bread, cereals and potatoes

– Meat, fish, or alternatives

– Milk and dairy foods

– Foods containing fat and sugar

Hydrate Your Body:

When we fast for long hours, our body gets dehydrated over the course of the day. During the non-fasting period, we should take care of the hydration levels in our body. After a long day of fasting, it’s difficult to drink a lot of water or have lots of water-based food items. But, we can have fruit juices and soups made with veggies to give our body the additional water it needs. A great way to break the fast is with ‘Dates’. Also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating.

Wholesome foods during Ramadan:

Suhoor- the pre-dawn meal should be a wholesome and moderate meal that is filling and provides enough energy for many hours. Ideally, it should be slow digesting food like salads, brown bread, cereal (especially oats) so that your body will get energy for a long time constant. Also, you can have some fluids with vitamins, such as fruit and vegetable juice.

It’s customary for Muslims to break the fast (Iftar) with some dates. Dates provide a burst of energy.  Fruit juices also have a similar, revitalizing effect. My favourite, of course, is “FALOODA”. Start by drinking plenty of water, which helps rehydrate and reduces the chances of overindulgence.

SOME QUICK TIPS: What to have and What to avoid:

Foods to avoid

– deep-fried foods, for example, pakoras, samosas and fried dumplings

– High-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

– High-fat cooked foods, for example, parathas, oily curries and greasy pastries

– Fatty meats, Liver and organ meats, Hotdog and sausages, large amounts of prawn, shrimp and shellfish

– Whole milk, Ice cream and whipped cream, full cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy and cheese sauces

– Coconut (the only fruit rich in saturated fats that are unhealthy for the heart), Fried vegetables, Boiled vegetables with butter, Juices with added sugar

– Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or French fries

Healthy alternatives

– Baked samosas and boiled or steamed dumplings

– Chapattis made without oil

– Baked or grilled meat and chicken, Fish, Grilled or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns, Legumes such as beans, lentils, and peas, eggs

– Milk-based sweets and puddings such as rasmalai and barfee, skimmed or low-fat milk, skimmed or low-fat yoghurt and labneh, Low-fat cheese

– All fresh vegetables, boiled, baked, steamed or cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or a little oil, Fresh fruits and natural fruit juice (in moderation)

– Brown bread, Plain spaghetti or rice (without ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes

Healthy cooking methods

– Shallow frying

– Grilling, Roasting, Steaming or Baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish.

May everyone who observes the blessed month of Ramadan or other holy fasting period have a peaceful, healthy and happy time with family, friends and community.

Please consult with your physician regarding fasting or consuming any particular foods before doing so.

 

By 15 Comments

5 best sherbet (sorbet) for this summer

What do you serve your guests when they visit you in summer? Undoubtedly Lime juice as it is one of the easiest and favourite of all. But, there are few interesting other Sherbets or also called as Sorbet to try out this summer and beat this scorching heat.

  1. BAEL SHERBET

bael-juice1

 

 

 

 

 

 

 

Ingredients

Bael fruit—1

Misri—20g

Water: 200ml

Roasted Cumin (jeera) powder—pinch

Ice—4 cubes and Mint leaves -5 pcs

Method: Cut the Bael fruit into two pieces. Take a mixing bowl, scoop the pulp and mash it well. Add roasted (cummin) jeera powder, Taal misri (crystallized sugar lumps) and water and stir well. Leave it in the refrigerator for 20min. Pour it into a glass and garnish the drink with a pinch of cumin (jeera) powder and mint leaves. Serve cold.

  1. JAAM SHERBET:       

white jamun 1

Ingredients

White Jamun or Love Apple or Water Apple-4 nos

Mint leaves-4

Water: 200ml

Himalayan salt to taste

Black pepper to taste

Ice-4cubes

Method: Grate the white jamun or love apples, add water, a pinch of salt, black pepper, crushed mint leaves and stir it well. Pour it into a glass, add ice cubes and serve cold.

3 JAMUN (Black Plum) THANDA:

black jamun juice

Ingredients

Fresh Jamun (Black Plum) pulp: 200g

Misri (small crystallised cubed sugar)—60g

Black pepper pods-15 nos

Black salt to taste

Water—400ml

Method: Blend the ingredients in a juicer. Garnish with chunks of Jamuns and add a few ice cubes. Serve cold.

4. TAMATAR TUSLI SHERBET/SORBET :

tomato and basic leaves

Fresh red tomatoes-4

Tusli (Basil Leaves)—10pieces

Green chilli-1

Jeer powder-a pinch

Sendha Namak (Himalayan Rock Salt) to taste

Water-200ml

Mint leaves—5

Method: Blend the ingredients. Strain and pour it in a glass. Add ice cubes and crushed mint leaves and serve cold.

5. GULAB BHARI LASSI:

Ingredients

Yoghurt—250g

Mint leaves-20g

Rose water-10ml

Misri-50g

Water: 50ml

Method:

Add all the ingredients to a mixing bowl and blend well until you get a creamy froth on top. Serve cold.

NOTE: You can use Jaggery instead of Misri ( Crystallised sugar) also as a sweetening agent.

 

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]