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Welcome Summer With Sunscreen

sunscreen uses and summerWe 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 article, 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 It 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! For more summer tips, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Keep Summer Cool With The Right Foods

keep your summer cool It’s summer—that amazing time of year where the fresh produce brings in lots of nutrient-rich, healthy choices. But, what about the scorching heat and associated dehydration, perspiration, rashes, itchiness and tiredness we experience? Well, of course – drink more water! Now apart from the lemon juice and watermelons, have you tried any other natural coolant? Let me remind you of these food products our grandma used every summer to keep the heat at bay.

Foods To Help You Keep Your Summer Cool! 

  1. Kokam: Kokam juice is a very refreshing drink with a cooling effect on the body. It not only quenches thirst, but also prevents dehydration and sunstroke due to summer heat. Kokam has other health benefits too like the garcinol present in kokam has excellent antioxidant and anti-inflammatory properties, which help prevent the growth of cancer cells. The hydroxyl acetic acid helps reducing the conversion of carbohydrates to fats, preventing fat deposition.
  2. Dried Black Currants: Dried Black Currants are an excellent source of nutrients that are essential for health, including dietary fiber, copper, manganese and potassium. Potassium allows electrochemical balance which allows muscle contraction and nerve cell impulse transmission to occur properly. Because of water loss, potassium becomes quite important.
  3. Fennel Seeds: Fennel is an aromatic and flavorful herb that has several culinary as well as medicinal uses. In addition to its popular use as a breath freshener, it helps relieve a number of ailments and facilitates better health due to its anti inflammatory, antimicrobial, expectorant, diuretic, anticarcinogenic and antioxidant properties. It contains vitamin C, potassium, manganese, iron, folate, and fiber as well. It is also rich in phytonutrients and has a high concentration of volatile oils. It cools the body off by increasing perspiration and maintaining body temperature.
  4. Rock sugar candy or Mishri or khadishaker (in Hindi): Mishri or Rock Sugar is a crystallized sugar, sweet candy that is packed with numerous health benefits. Mishri is widely used as a refreshing drink during summers, Fennel seed powder with ground Mishri makes a refreshing drink to fight the harsh summer heat. It exerts a soothing effect on the mind and body and relaxes you from stress.
  5. Sattu: Sattu is extremely beneficial for your health. It is extracted from barely, wheat or gram. Mix sattu, little lemon juice drops, salt and roasted cumin powder to get a very healthy drink!

With these food one can also use:

  • Curd or buttermilk.
  • Raw mango
  • Watermelon
  • Coconut water
  • Bottle gourd
  • Salad leaves (especially mint leaves)

During summer, it’s always best to go for a light meal which can be easily digested. Oily and junk food should be avoided. Avoid too much of tea and coffee as it contains caffeine which results in dehydration. Limit your tea and coffee intake to two cups a day. You can switch to green tea as it contains antioxidants which can help you during summer.

Do not eat spicy, hot and extremely salty food as they are hard to digest and will have ill effects on the skin and digestion. Also avoid consuming foods that are not in season as they may come with the risk of chemicals and preservatives that are applied to fruits and veggies to keep them fresh.

We hope these tips help you keep your summer cool! For more tips on managing your diet and nutrition during summer, click here or get expert advice from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Should You Eat Eggs During Summer?

should you eat eggs during summerIf you are wondering, should you have eggs during summer, then the answer is YES! It is absolutely fine to have eggs during summer, but moderation is the key. There are a lot of misconceptions on this topic and you must have definitely heard that eating eggs during summer may increase the body heat.

When you eat a protein-rich diet, your body will produce more heat to digest food and thus, burn more calories. So, having too many eggs can affect the digestive system. Although there are many theories about egg consumption. Let us look at some facts that can explain all the questions about eggs.

Nutrients in Eggs and their Benefits

  1. Good source of complete protein which helps in strong muscles and also for weight management by keeping you full for longer.
  2. Rich in iron content which increases energy and boosts your immunity.
  3. Vitamin D which helps in strengthening bones, prevents the risk of osteoporosis and helps in regulating your insulin levels.
  4. It promotes healthy eyesight. Antioxidants in eggs, lutein and zeaxanthin, helps in preventing cataract and macular degeneration.
  5. Rich in Vitamin B12 for healthy nerves and blood cells and preventing anemia.
  6. Rich in Vitamin E  which is good for skin and hair.
  7. Selenium helps prevent free radical damage, keeps your immune system healthy.
  8. Rich in Vitamin A, which you all know, is good for eye health.
  9. Rich in Choline, a nutrient for brain development and function.

So many nutrients in one food, no doubt why they are called ‘Superfood’. 

How Many Eggs Can You Eat During Summer?

For a healthy person, having a maximum of 2 eggs a day is absolutely fine. If you are a person who eats non-veg daily, then keep the intake to one per day. As said above, eating more eggs during summer can lead to stomach discomfort. People who are sensitive, and have digestive issues have to be careful and reduce it further, maybe an egg twice a week, as per their body capacity. So, have it in moderation, and get the most benefits from eggs during summer!

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and tips for the summer, click here or speak to a GOQii Coach directly by subscribing for Personalised Health Coaching here.

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Healthy Summer Drinks & Their Benefits

Summer Drinks RecipeThe rising mercury can leave you quite tired and dehydrated. While water can help you avoid dehydration, turning to some healthy drinks can help you replenish the essential nutrients you need to beat the heat! Here’s a guide to some flavorful and refreshing combination of summer drinks to get you through this season!

1. Sattu Sherbet  

Sattu has an extremely cooling effect. It is not only refreshing but is also filling. Generally prepared by roasted bengal grams, they are sieved and then ground to a fine flour. This flour can be used to make Sattu Sherbet. One can either serve Sattu with jaggery or with cumin seeds powder and chopped coriander leaves with Himalaya Pink Salt and water. Sattu Sherbet is full of nutrient fibre and protein, a super summer cooler!

Ingredients:

  • Chana sattu – 2 tbsp  
  • Lemon juice – 2 tsp
  • Roasted Cumin powder – ½ tsp
  • Mint leaves – 2 tsp (chopped)
  • Black salt/Rock salt to taste
  • Coriander leaves
  • Chilled water

Method:

  1. Add all ingredients in a jug and mix well
  2. Serve in glasses along with some ice cubes
  3. Garnish with more mint leaves

Benefits of Sattu Sherbet:

  • Good source of energy
  • Improves digestion
  • Good for  skin
  • Good for diabetes: Sattu has low glycaemic index and keeps our sugar level in check
  • It has more insoluble fibre and flushes out oil consumed in diet
  • Maintains healthy weight
  • Sattu consists of vitamins and minerals, especially protein that keeps you strong and takes care of wear and tear of muscle which works great as a post workout drink .

2. Aam Panna

One of the traditional summer drinks, Aam Panna is considered as one of the best! It will help your body stay cool and hydrated. This drink is prepared using raw mango pulp blended with cumin and mint leaves. It’s a refreshing drink that takes care of your skin!

Ingredients:

  • Raw mango pulp – 4 tbsp  
  • Jaggery for taste
  • Roasted cumin seeds powder – 1 spoon
  • Black Salt – ¼ spoon
  • Water and Ice cubes

Method:

  1. Boil the raw mangoes till they become soft
  2. When cool, remove the skin and squeeze the pulp with a spoon
  3. Mix all the ingredients in a mixer, blend well
  4. Add 2 cups of water
  5. Put ice cubes first in glass and pour the panna over it
  6. Garnish with mint leaves and coriander leaves

Benefits of Aam Panna:

  • The Vitamin C takes found in Aam Panna takes care of skin infections during summer and it detoxes the body
  • Improves digestion: Black Salt and mint leaves enhance the effects of digestion
  • Improves immunity
  • Takes care of sunstroke

3. Shikanji

Also known as Shikanjbeen, Shikanji is one of the most favourite summer drinks of India. A flavourful summer cooler that is rich in vitamin C. This lemonade is a mixture of normal water with lemon juice and some Indian spices such as roasted cumin seeds powder, black pepper powder, black salt and ginger.

All the spices found in Shikanji enhance flavour and improve the absorption of Vitamin C. It is anti-inflammatory in nature and prevents sunstroke.

Ingredients:

  • Chilled water
  • Lemon juice
  • Roasted Cumin Seeds Powder – 1 spoon
  • Black pepper powder – ¼ spoon
  • Black Salt – ¼ spoon  
  • Mint leaves
  • Jaggery/Sugar to taste

Method:

  1. Blend all the ingredients
  2. Put a few ice cubes and garnish with mint leaves

Health benefits of Shikanji:

  • Improves digestion
  • It works as an antioxidant. As lemon is rich in vitamin C, its alkaline nature protects the cells from oxidation
  • Natural coolant: It keeps the body cool and hydrated.
  • Prevents the loss of electrolytes due to sweating

4. Kokum sherbet

The scientific name of Kokum is Garcinia Indica. It is a perfect refreshing, energizing and hydrating drink. 

Ingredients:

  • Kokam – 2 cups
  • Roasted ground cumin seeds – 1 sp
  • Black Salt – ½ sp  
  • Sugar/Jaggery to taste

Method:

  1. Soak dried Kokam in hot water till soft,
  2. Blend and make it into a puree, strain the puree and discard seeds and hard particles
  3. Add 3 spoons of this puree in a glass and fill with chilled water
  4. Adding sugar or jaggery, mix the cumin seed powder and Black Salt
  5. Serve with ice cubes and mint leaves ,

Health benefits of Kokum Sherbet:

  • Kokam acts as a natural coolant
  • It removes pitta dosha  as per Ayurveda
  • Has good Vitamin C and Antioxidant properties
  • Improves digestion
  • Helps in relieving skin rashes

Do try these summer drinks and let us know your thoughts in the comments below! For more tips on keeping cool during summer, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here. 

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