Summer Archives

April 9, 2019 By GOQii Leave a Comment

Welcome the Summer With Sunscreen

We all know the Ozone layer is depleting, making the Sun’s harmful rays stronger than ever. It is only natural for us to take the necessary steps and protect ourselves from these rays.

In this blog, we will help you understand the importance of Sunscreen and why they are necessary to face Indian summers. Before we get to why you should be using sunscreen, it is also important to pick out the right product for you.

Choosing the Right Product

There are numerous brands out there which sell sunscreen. The key to choosing the right one is to know your skin type. Based on your skin type, you can opt one for oily skin, sweat-proof, etc.

You might have seen the term “SPF” on sunscreen bottles. This stands for “Sun Protection Factor”. The SPF rating determines how much protection you will receive from the sun’s UVB\UVA radiations. A SPF of 30 gives you 97% protection, and SPF of 50 gives you 98% protection and an SPF of 100 gives about 99% protection. SPF between 30-50 is good enough for Indian skin.

Reasons Why You Need Sunscreen

The summers in India are often very ruthless. The most important thing to understand is that nobody is excluded from the use of Sunscreen. People who tan easily, people who don’t, fair skinned, dark skinned, children and everybody else, should use it if you are going to be exposed to the Sun.

The UV rays from the sun are one of the major enemies of our skin! While Vitamin D is necessary, these UV rays damage our cells which results in wrinkles, dark circles, premature ageing, inflammation and acne. UV Rays can even cause skin cancer.

These are enough reasons for you to start using sunscreen. Even though sunscreen doesn’t avoid these conditions completely, it is a very important step towards protection from the sun. Remember that a higher SPF won’t have any effect on sensitive skin. To get 100% protection from the sun’s powerful rays, you will need clothes that cover your entire body, sunscreen, and a hat or something to cover your head.

How To Use Sunscreen the Right Way

Take a small amount, approx a small coin size of sunscreen on your palm
Apply it gently on your face
It should look white when you apply it on your face
Apply it 15 minutes before you step out so it can be properly absorbed by your skin
You can apply it twice a day

If you are someone with any kind of allergies or other skin problems, consult a doctor. With expert advice, you can choose the right product for yourself and make the most out of it.

Now you’re all equipped to welcome summer with a smile!

#BeTheForce

May 25, 2018 By Arooshi Garg 1 Comment

Tips to eat healthy and stay healthy while vacationing!

beach-coast-flip-flops

Summer months is at its peak and June and July marks the end of school sessions and the start of holidays! Many of us opt for a vacation to unwind. Going on vacation is an exciting time! It is a time to relax and enjoy your time off. However, the change in your routine can affect your eating habits so it’s important to plan ahead. Here are some tips to fully enjoy your vacation and stay healthy on it as well:

Carry healthy snacking options with you. Homemade roasted peanuts, chana, figs, dates, fresh fruits, seed trail-mix, baked soya chips, almonds, and walnuts, energy bars made with simple ingredients such as jaggery, peanuts, nuts and dates!
If you can’t avoid outside food then be mindful of portion sizes and have lesser portions of calorie-rich foods like rice and pasta.
Follow the plate rule. Always pick up a quarter plate for your major meals. That will ensure that you don’t overfill your plate. Follow the thumb rule: Always fill half your plate with fruits and veggies.
Many restaurants/hotels have buffet food stations where food can be cooked to your liking. Ask for a stir-fry with lots of vegetables served with a tomato or garlic sauce/olive oil dressing.
If your room has a mini fridge, pick up some fresh fruit and raw veggies at the local grocery store. Pack whole grain, high fibre cereal and a few re-usable/disposable cups, bowls and spoons. Now you have the ingredients for a fast and healthy meal.
Always a bottle of cold water in your bag. Vacations can add more hours of sun-time than you are used to which can dehydrate you, having a water bottle handy helps you prevent any heat stroke, dehydration. For extra flavour, add fresh berries, mint leaves or slices of orange, lemon, lime or cucumber. Try having more of local refreshing drinks like coconut water, kokam etc.
Post your meals squeeze half a lemon in plain drinking water and drink on! Will be a good digestive drink and will help you keep light!
Avoid picking up salads with heavy/creamy dressings and go for simple, green salad, fresh sliced raw veggies like cucumber, tomato, beetroot and carrots.
Choose the GPRS rule which opts for more of grilled, poached, roasted and steamed foods rather than picking foods which are deep fried.
While eating at a buffet, browse all the items and pick only 3-4 best items that will make way to your plate and stomach for that meal. Avoid tasting too many things, or overloading your plate with more food.
Enjoy fresh fruits for dessert. Try the local, seasonal fresh fruit such as mangoes, jackfruit, papayas and pineapples. Treat yourself to a sweet dessert only once in a while, or split dessert with a friend.
Always enjoy the local cuisine and fresh foods available rather than choosing your preferred foods. Give a visit to local markets. They are the ideal place to get a real experience of local culture. It is also a great place to find fresh, flavorful, whole foods, traditional food items. They are always fresh and bubbling with healthy nutrients.
Limit your alcohol intake and opt for more of healthier drinks. Alcohol can dehydrate you and make you lethargic the next day. Choose more of water-based drinks rather than opting for soda.
After a tiring sightseeing day and lots of outside eating, de-stress your body with a cup of warm lemon water, or a cup of green tea easily available in hotel rooms. You can also carry some carom seeds with you and drink warm ajwain water (carom seeds) before dozing off!
Look for sports or recreational activities around your destination. Swimming, tennis, hiking, trekking, kayaking, cycling, or a simple walk around can help you have some adventure and stay active through your holiday.

Going on a vacation is a great time to enjoy a relaxing time with friends and family. Staying on track with healthy eating is easy when you plan ahead and choose wisely. Hope these tips help you stay healthy, fit and enjoy your holidays to the max!

May 8, 2018 By Trupti Hingad 11 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.

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.

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.

May 1, 2018 By Anushree Ashtekar 2 Comments

Water Intake Pre, During and Post Workout

Water is an indispensable part of our daily diet. It is a chemical component that makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well-hydrated body. Along with the diet, we must also pay attention to what and how much water we drink.

But, why is it so important?

Pre-workout water intake: If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high-intensity workout or sports event (marathon, a game of football, etc) that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.
Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.