GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

December 10, 2023 By Trupti Vyas (Pandya) 6 Comments

Winter Wellness Recipes: Boost Immunity with Nutrient-Packed Delights!

Millet Vegetable pan bread

Winter has set in and it is that time of the year when our body experiences tremendous changes in energy levels, metabolism and our food preference also changes. Winter is also the season which is full of colorful veggies and fruits in market. Our body needs extra vitamins and minerals to help combat cold weather, illness and to maintain your good health.

Let me share with you some nutritious food ideas that will help boost immunity and maintain energy levels through the day.

Here are 5 healthy dishes which will help you to keep warm on cold days-

  1. Millet Vegetable Pan Bread (Bajra Dudhi Thepla)

Millet Vegetable pan bread

Ingredients–

  • (Bajra) Millet flour – 1 cup
  • Wheat flour – 1 cup
  • Bottle gourd (Dudhi)- 1 cup (grated)
  • Curd – ¹⁄₃ cup
  • Oil – ½ cup (to add in flour and roast theplas)
  • Green coriander – 2 tbsp (finely chopped)
  • Green chilly – 1-2 (finely chopped)
  • Ginger paste – 1 tsp
  • Asafoetida – 1 pinch
  • Cumin seeds – ½ tsp
  • Red chilly powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Sesame seeds – 1 tsp (optional)
  • Salt – ½ tsp (as per taste)

Preparation

Take out millet flour in any big utensil. Mix wheat flour in the same bowl. Also add bottle gourd, ginger, green chilly, green coriander, Asafoetida, cumin seeds, red chilly powder, turmeric powder, sesame seeds, salt, 1 tbsp oil and curd. Add 1-2 tbsp water or as per requirement and knead soft dough. Keep aside the dough for 10-15 minutes so that it gets set.

Grease your hand with some oil and knead the dough. Pre-heat the pan (tawa). Take little amount of dough (lemon size) and make a round ball. Take one ball, dust it with dry flour and place it on rolling plate and roll into 6-7 inch diameter bread (thepla).

Place the rolled bread (thepla) on pre-heated pan (tawa) and when color of the bread (thepla) turns darker from surface then flip the side. Spread 1 tsp oil on the upper surface. Flip the side and spread some oil on this side as well. Roast the bread (thepla) on medium flame until it gets brown spots on both sides. Take it of the pan and place it in a plate.

Serve the Millet Vegetable pan bread (Bajra Lauki Theplas) with curd (yogurt), coriander paste or pickle or with any vegetables of your choice.

 Suggestion: Mix finely chopped spinach in the flour for making Millet Spinach Breads (Bajra spinach thepla) and add finely chopped fresh fenugreek leaves for making millet fenugreek breads (bajra methi theplas).

  1. Winter special Fenugreek seeds and edible gum sweet balls

Fenugreek seeds and edible gum sweet balls

Fenugreek seeds gum balls is a traditional recipe which can also be used as an Ayurveda treatment for various ailments, especially during winters. These sweet gum balls are not only known for their medicinal properties but also taste delicious.

These are prepared with Fenugreek seeds mixed with wheat flour and Jaggery. New mothers can have these sweet balls as dietary supplement or to overcome any post-delivery problems. People suffering from joints pain, especially in winters, can have this sweet.

Ingredients-

  • Fenugreek (methi) seeds – 100gms.
  • Milk – ½ litre (2 ½ cup)
  • Wheat flour – 300gm (1 ½cup)
  • Ghee – 250gm (1 ½ cup)
  • Edible gum (Gond) – 100gms (½ cup)
  • Almonds – 30 to 35
  • Black Pepper – 8 to 10
  • Cumin powder – 2tsp
  • Dry ginger – 2tsp
  • Green Cardamom – 10 to 12
  • Cinnamon – 4 pieces
  • Nutmeg – 2
  • Jageery – 1 ½ cup

Preparation:

Clean Fenugreek (Methi) seeds properly (wash seeds then put them in a thick cotton cloth and leave it in the sun to dry, cloth can be washed and used again). Put clean seeds in a mixer and make a thick paste somewhat similar to flour. Boil milk.

Put the grounded Fenugreek (Methi) in milk and let it soak for 8-10 hours.

Cut almonds into small pieces. Gently crush black pepper (break 1 pepper into 4-5 pieces), crush cinnamon and nutmeg into fine powder. Peel Cardamom (Elaichi) and crush it as well. Pour 1/2 cup clarified butter (Ghee) in a pan, fry soaked (Fenugreek) on a medium flame till it turns light brown and smells good. Remove the mixture in a plate.

Put the remaining clarified butter (Ghee) in the pan and heat, fry Edible gum (Gond) and take it out on a plate (fry Gond on a law flame). Fry flour in leftover Ghee in the pan till it becomes light brown then take it out.

Put 1 tsp clarified butter in the pan followed by the pieces of Jaggery (Gur), melt Jageery (Gur) into liquid form (Chashni) on a low flame. Add Cumin (Jeera) powder, Dry Ginger (Sauntth) powder, cut almonds, black pepper, cinnamon, nutmeg, Cardamom in the Liquid syrup of Jageery and mix well.

Take little amounts of the mixture, shape it into small balls similar to a lemon and put it on a plate. Keep Fenugreek seeds and edible gum sweet balls (Methi Ladoos) in open air for 4-5 hours.

The sweet is ready, keep them in an air tight container and eat one sweet ball every morning or evening with warm milk. This prevents pain in joints, back and pain due to the cold.

  1. CARROT CAKE SNACKS BITE

high-protein-snacks-by-Green-Blender-carrot-cake-bites-600x404

Ingredients-

  • 2 ¼ cups shreddedcarrots
  • ¾ cup dates (about 10 large dates)
  • ²⁄₃ cup coconut (shredded or flaked)
  • ½ cup walnuts
  • ½ cup sunflower seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon ground ginger
  • ¹⁄₈ cup toasted sesame seeds
  • ¹⁄₈ cup shredded coconut
  • ¹⁄₈ cup chopped almonds

Preparation

In a food processor, blend all the snack bite ingredients together. Scoop out full grinded mixture in a bowl and roll it into a ball.

Roll the balls in sesame seeds, coconut, or chopped almonds for additional crunch. Use the listed optional ingredients to determine the amount of sesame seeds, coconut, or almonds you need.

Store refrigerated or in an air tight container.

  1. Spinach with Chickpeas Green Salad

Spinach-Salad

Ingredient–

  • 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, minced
  • ½ onion, diced
  • 300g frozen spinach, thawed and drained well
  • 400g tin chickpeas and green peas, drained and boiled.
  • ½ teaspoon cumin
  • ½ teaspoon salt

Preparation: Take 400 gm of chickpeas and green peas in a pressure cooker. Add half a litre water to it and cook till 4 whistle blow. Let it cool for some time. Heat the olive oil in a frying pan over medium-low heat. Add and cook the garlic and onion in the oil until they turn translucent, for about 5 minutes. Add and stir in the spinach, chickpeas, green peas, cumin and salt. Use your stirring spoon to lightly mash the beans as the mixture cooks. Allow to cook until it gets thoroughly heated. Serve it hot. 

  1. Green Greek Smoothies

Green Greek Smoothies

Ingredients-

  • Cup freshly cut pieces of kiwi
  • A bowl of Greek yogurt
  • ½ cup of milk
  • Pinch of grounded cardamom
  • 1 tsp of (water) soaked chia seeds
  • Fresh Mint Leaves

In a blender, place kiwi, yogurt and milk and blend it for about 1 minute or until smooth. Pour it into a glass, and sprinkle with cardamom. Garnish with mint leaves and add 1 tsp of soaked chia seed on it. Serve immediately.

Tip – You can also try other winter fruits and veggies – like oranges, apple, spinach, Beets instead of Kiwi.

Try these healthy and delicious winter warming recipes. And, don’t let the cold weather keep you from enjoying fresh homemade foods. Let’s Enjoy! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

February 28, 2023 By Roopa Tandur 2 Comments

Why Do We Gain Weight During Winter?

gain weight during winter

Have you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

February 21, 2023 By Meenakshi Sharma 2 Comments

Are There Any Winter Superfoods?

winter superfoods“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist? 

Do Winter Superfoods Really Exist? 

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods. 

  • Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa. 
  • Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys. 
  • Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them. 
  • Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
  • Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it. 
  • Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
  • Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks. 
  • Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
  • Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
  • Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
  • Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce 

February 14, 2023 By Sunita Arora 4 Comments

10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

  • 1
  • 2
  • 3
  • …
  • 6
  • Next Page »

Search

Recent Posts

  • Can You Reverse NAFLD With Dietary Changes
  • Winter Wellness Recipes: Boost Immunity with Nutrient-Packed Delights!
  • Are you breathing properly?
  • The Effect Of Complex Carbs On High Cholesterol
  • All you need to know about pre-and post-workout supplements!

Stay Updated

Archives

  • December 2023 (7)
  • November 2023 (26)
  • October 2023 (32)
  • September 2023 (30)
  • August 2023 (31)
  • July 2023 (31)
  • June 2023 (30)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (29)
  • January 2023 (31)
  • December 2022 (30)
  • November 2022 (28)
  • October 2022 (23)
  • September 2022 (26)
  • August 2022 (20)
  • July 2022 (23)
  • June 2022 (20)
  • May 2022 (17)
  • April 2022 (16)
  • March 2022 (12)
  • February 2022 (18)
  • January 2022 (18)
  • December 2021 (14)
  • November 2021 (5)
  • October 2021 (10)
  • September 2021 (7)
  • August 2021 (12)
  • July 2021 (12)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (13)
  • March 2021 (13)
  • February 2021 (7)
  • January 2021 (6)
  • December 2020 (6)
  • November 2020 (4)
  • October 2020 (12)
  • September 2020 (8)
  • August 2020 (5)
  • July 2020 (2)
  • June 2020 (5)
  • May 2020 (12)
  • April 2020 (13)
  • March 2020 (12)
  • February 2020 (5)
  • January 2020 (5)
  • December 2019 (5)
  • November 2019 (7)
  • October 2019 (8)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (10)
  • June 2019 (12)
  • May 2019 (6)
  • April 2019 (11)
  • March 2019 (11)
  • February 2019 (11)
  • January 2019 (13)
  • December 2018 (9)
  • November 2018 (5)
  • October 2018 (6)
  • September 2018 (10)
  • August 2018 (19)
  • July 2018 (12)
  • June 2018 (21)
  • May 2018 (12)
  • April 2018 (21)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (17)
  • December 2017 (12)
  • November 2017 (21)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (13)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)

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 … [Read More...]

A Game Developer’s New Game: Aditya Gaikwad’s Journey to Wellness

For years, he grappled with the burden of being overweight and the subsequent aches and pains. Owing to his hectic work schedule, he never focused on his health or did anything that was healthy. Unhealthy eating, drinking, and stress became the norm. Due to the persisting pain, he decided to turn his life around. Aditya […]

Kuntal Goswami - GOQii Health Stories

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 […]

Ram Sharma - GOQii Diabetes Care

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 […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii