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Have A Healthy Summer With These Safety Tips!

healthy summerSummer is officially here and it often indicates fun and sunshine. Unfortunately, that also brings unbearable heat induced illnesses such as sunburn, heat exhaustion, stroke, etc. Therefore, a variation in weather calls for the change in our routine, dietary habits and activity that suits the weather. So, here are some tips to help you enjoy a healthy summer! 

Safety Tips For a Healthy Summer

  1. Hydration: Heat and sweat in summers may lead to dehydration causing sleep issues, and headaches. So, no matter what time of the day it is, water is very important to prevent dehydration. Keep the body hydrated and drink a minimum of 2-3 litres (8-12 glasses) per day. In addition to water, buttermilk, lemon juice, aloe vera juice, mint and amla (Indian Gooseberry) juice with rock salt can also be included (prefer fresh ingredients). 
  2. Have healthy and light meals: One’s appetite decreases in summers because of the excessive heat but it is important to provide nutrition to the body. Prefer light, small and frequent meals which can be easily digested by the body. Prefer more fresh fruits and veggies with high water content such as melons, oranges, cucumber and tomatoes. 
  3. Avoid caffeine and fizzy drinks: Caffeine (tea, coffee) and fizzy drinks (soft drinks) dehydrate the body and also cause gastritis. Try to reduce the consumption of these products for a healthy summer! If you do have them, pair them with nuts, unsalted popcorn, plain peanuts, fox nuts, etc. 
  4. Wear the right clothes: Always prefer to wear loose and light clothes in summers as they allow the free flow of air, speed up the evaporation process and carry off the excess heat from the body, keeping it cool. 
  5. Be active: Exercise for a minimum of 30 minutes, 5 times a week. It’s the best way to keep the body active. It also improves blood circulation in the body, preventing headaches and migraine attacks during summer. One can opt for indoor activities like swimming, yoga, dancing, aerobics or outdoor activities like walking, jogging, running or cycling. The best time for outdoor activities is before 8.00 am or after 6.00 pm 

We hope this article helps you have a healthy summer! Do leave your thoughts in the comments below! For more summer tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Beat the heat and #BeTheForce 

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Tips to eat healthy and stay healthy while vacationing!

beach-coast-flip-flops

Summer months is at its peak and 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:

  1. 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!
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Always carry 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.
  7. 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!
  8. Avoid picking up salads with heavy/creamy dressings and go for simple, green salad, fresh sliced raw veggies like cucumber, tomato, beetroot and carrots.
  9. Choose the GPRS rule which opts for more of grilled, poached, roasted and steamed foods rather than picking foods which are deep fried.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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!
  15. 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! Do let us know how you manage to stay healthy on a vacation in the comments below! You can find more tips such as this one, here. You can also get these healthy tips directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Melons: More Than Just Summer Coolers

MelonsThe first fruit that comes to my mind when thinking of summer is Melons. I guess it is because they are quite juicy and nutritious! Melons are a part of the Gourd family that also includes cucumber, squash and pumpkins. There are different types of melons that we find locally. There are a hundred different varieties of them as well. The most common being Watermelon (red and yellow), Cantaloupes (muskmelons), Honeydew and Casaba.

Different Types of Melons & Their Benefits 

Melons are consumed as cool, refreshing, healthy snacks on hot summer days. But, it does not end here as they are also packed with nutrients that give us many health benefits. Let’s explore them!

  • Watermelon: Most commonly consumed, 92% of this melon is water. They have significant amounts of Vitamins A, C and B6. It is also rich in antioxidants and amino acids. They have good levels of potassium but are low on sodium. Watermelons are known for their high Lycopene content. Lycopene is a phytonutrient found in fruits and vegetables. It is the red pigment that gives red color to tomatoes, guava, etc. Lycopene has been found to be a powerful antioxidant and is anti-inflammatory in nature. Studies have linked Lycopene to heart health, bone health and prostate cancer prevention.
  • Cantaloupes (Muskmelon): It’s a summer fruit that’s an excellent source of Vitamin A which helps in maintaining healthy vision and prevents lung and oral cavity cancers. It also has good levels of antioxidant flavonoids like beta-carotene, lutein, zeaxanthin and cryptoxanthin. Antioxidants protect our body from free radical attacks, in turn, protecting our body from diseases like prostate, colon, endometrial, breast, lung and pancreatic cancers. Zea-xanthin protects the eyes from ARMD (Age related macular degeneration), a disease among the geriatric population. Cantaloupes also contain moderate amounts of Vitamin C and B-complex Vitamins like Niacin and Pantothenic acid.
  • Honeydew: This fruit is a refreshing treat during hot summers. They are the sweetest among all the melons. Honeydew melons have 90% water content and this makes it a natural diuretic. While they may not be as rich in nutrients as Cantaloupes but, they provide us with substantial amounts of Vitamins and Minerals. Honeydew Melons are an excellent source of Vitamin C, A and Potassium. They also contain good amounts of B-complex Vitamins like B6, Niacin and Pantothenic Acid. Minerals such as Copper, Calcium and Manganese are also present.
  • Casaba: Casaba is a mild-sweet melon and tastes like cucumber. It is very low on sugar. Casaba melons are an excellent source of Vitamin C. They also contain good amounts of Vitamin B6. They have fairly good levels of potassium.

All the melons are high volume, low-calorie fruits that provide good satiety due to their fiber and water content, without adding on too many calories in the body. They are a healthy option to satisfy sugar cravings.

As they are mostly made up of water, they are really low on calories:

  • 1 cup of Watermelon – 46 calories
  • 1 cup of Cantaloupe – 53 calories
  • 1 cup of Honeydew – 61 calories
  • 1 cup of Casaba – 48 calories

There are many interesting ways in which melons can be consumed. They can be had on their own, cut into cubes or they can be consumed in the form of refreshing cold soups, in fruit yogurts, fruit salads and can be juiced as well. Watermelon seeds are seasoned and eaten as snacks. Watermelon rind is chopped and cooked as vegetable, marinated, pickled or candied.

But, one has to be careful with Melons as they grow in the ground and there are chances of them getting contaminated with waste water. Hence precautions must be taken before cutting them. They must be thoroughly cleansed from the outside and only then cut or else, there are high chances of contaminating the flesh of the melons with pathogens like Salmonella.

Hope this article helps you! For more summer tips, check out Healthy Reads or get this information directly from a certified expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

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Millets: The Super Grain of Summer – Your Ally in Health and Coolness

With summer’s warmth intensifying, it’s time to rethink our dietary choices to ensure we stay vibrant and well-hydrated. Amongst a myriad of nutritional options, millets emerge as a veritable treasure trove of health benefits, rightfully earning their status as the season’s super grain. So let’s embark on an exploratory journey into the realm of millets, our potential partners in beating the heat.

Understanding Millets: The Ancient Grain for Modern Times

Belonging to a family of small-seeded grasses, millets are more than just a culinary choice—they’re a heritage, cultivated as a staple across Asia and Africa for centuries. With a spectrum ranging from pearl and foxtail to finger millet and sorghum, each variety offers a unique burst of flavor and a wealth of nutrition.

The Summer Advantage of Millets: Beyond Just Beating the Heat

Natural Coolants: These humble grains possess natural cooling properties, making them the ideal choice for sultry days. Rich in composition that balances body heat, millets are not just about sustenance; they’re about keeping you naturally cool and preventing the discomfort of heat waves.

Dietary Powerhouses: Don’t let their size fool you; millets are nutritional giants. Packed with protein, fiber, vitamins, and minerals, they ensure your body receives a holistic blend of nutrients, fortifying your health and vitality.

Guardians of Digestion: With a fiber content that champions digestion, millets can keep the common summer woes of constipation and indigestion at bay. They’re the friends your gut needs when the heat threatens to disrupt your digestive harmony.

Allies in Weight Management: Those on the journey of weight maintenance or reduction will find a loyal ally in millets. Their satiating fiber keeps hunger pangs in check, helping you manage your appetite and caloric intake effortlessly.

A Haven for the Gluten-Sensitive: As gluten intolerance becomes more prevalent, millets rise to the occasion as a stellar gluten-free substitute. They pave the way for culinary diversity, ensuring that dietary restrictions don’t limit the joy of eating.

Revamping Summer Diets with Millets: A Guide to Your Seasonal Well-being

Sorghum Millet (Jowar): A robust grain, jowar is a staple in the culinary world, commonly transformed into hearty rotis and bread. Loaded with nutrients like policosanols, sorghum is a protein and fiber-rich grain that aids in cholesterol management and weight loss. It’s a viable wheat alternative for those with gluten intolerance, offering rich sources of vitamin B1 and essential macro nutrients to boost metabolism.

Sorghum Upma: Soak and grind sorghum, then cook it with onions, tomatoes, green chilies, ginger, and veggies. This gluten-free upma is not only delicious but also nutritionally rich and perfect for a summer meal.

Kodo Millet (Koda or Arke Millet): Renowned for its nutrient density, kodo millet is an excellent alternative to traditional grains like rice and wheat. It’s rich in proteins, fiber, complex carbs, calcium, and polyphenols. Known for its cooling properties, kodo millet is ideal for summer consumption, contributing to lower sugar levels, weight management, and blood pressure control.

Kodo Millet Pulao: Soak the millet, then prepare it with onions, garlic, chili, tomatoes, carrots, peas, and spices. A simple pressure cook delivers a fluffy and aromatic dish ready in under an hour.

Foxtail Millet (Kangni): Foxtail millet is a powerhouse, teeming with complex carbs, proteins, fibers, and a spectrum of vital minerals and vitamins. With its low-fat content and gluten-free attribute, it’s perfect for those with dietary restrictions. Its health benefits are numerous, acting as a brain booster, bone strengthened, energy provider, and beauty enhancer.

Foxtail Millet Dosa Recipe: Begin your journey with a simple and nutritious Foxtail Millet Dosa. Soak foxtail millet, urad dal (black gram), and poha (flattened rice) for 4-6 hours. Grind these into a smooth batter, season with salt, and let it ferment overnight. When ready, heat a skillet, pour the batter thinly and cook until golden brown on each side. Serve this crispy dosa hot with your favorite chutney for a delightful meal.

Finger Millet (Ragi): A staple among health enthusiasts, Finger Millet, or Ragi, is celebrated for its high protein and amino acid content. This gluten-free grain is an excellent substitute for rice or wheat, packed with calcium, iron, and fibre, promoting bone health, aiding digestion, and helping regulate blood sugar levels. Incorporate ragi into your diet through porridge, rotis, and dosas for sustained energy and improved well-being.

Ragi Buttermilk Malt Recipe: For a refreshing drink, try the Ragi Buttermilk Malt. Mix ragi flour with water and cook with mustard seeds, asafoetida (hing), chili, and curry leaves until the mixture thickens. Separately, season buttermilk with salt, combine it with the cooked ragi mixture, bring to a boil, and serve hot. This nutritious malt drink is both comforting and healthy.

Barnyard Millet (Sanwa Rice): Known as Sanwa rice, Barnyard Millet is rich in protein, calcium, iron, and B vitamins. Its low carbohydrate content and gluten-free properties make it an ideal choice for those managing gluten sensitivities, diabetes, or cardiovascular conditions. Barnyard millet is often used as a nutritious rice substitute and is best prepared as porridge to maximize its health benefits.

Barnyard Millet Khichdi Recipe: For a wholesome meal, try Barnyard Millet Khichdi. Rinse and soak barnyard millet and mung dal for 30 minutes. In a cooker, sauté onions, ginger, garlic, and chili. Add tomatoes, turmeric, and salt. Stir in the soaked millet and dal, add water, and pressure cook for 3-4 whistles. Garnish with fresh coriander and serve hot for a nutritious and comforting dish.

These millet recipes not only offer a variety of health benefits but also introduce new flavors and textures to your diet, making your culinary experience both enjoyable and healthy.

Adding millets to your summer diet brings numerous health advantages and provides tasty, nutritious meals. Whether you aim to stay cool, boost digestion, manage your weight, or just try new recipes, millets are a flexible and healthy option for the warmer months. Dive into the benefits of millets this summer to enrich your nutrition and rejuvenate your body.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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