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Holiday Health Tip: It’s All In The Chew!

Holiday Health Tip: It's All In The ChewIt’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties followed by Christmas, New Year’s Eve and the tendency to let loose during this time, with the justification that they’ll start fresh with ‘healthy new year resolutions’ in January.

  • What if I told you that you could enjoy this season and it wouldn’t impact your weight?
  • What if I told you snacking on a cookie or dessert occasionally wouldn’t effect your weight goals?
  • What if you could eat rice, roti (Indian flat bread), and bread at lunch and dinner without it impacting your weight or health?
  • What if you could enjoy this festive season, have loads of fun, eat your favorite foods and still maintain your health and weight?

The human body is a miracle, and we are living examples of this miracle. The way our brain and body function, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair – is nothing short of extraordinary. Every day, trillions of cells in our body work non-stop to fight off germs and bacteria that could otherwise make us very sick or even threaten our lives. This miracle is called immunity.

Our stomach produces enough acid to dissolve a razor blade. Such is the power of our digestive system. So what’s an ice-cream, chocolate bar, or cookie going to do when it enters our stomachs? Our body is made to digest even the toughest foods. Red meat, for instance, is hard to digest, but the body will break it down. Vegetarians don’t escape either—cellulose in vegetables is extremely difficult to break down, but the body eventually does the job. This is one reason vegetarians may experience more flatulence than non-vegetarians.

The body can break down meats, vegetables and desserts alike! The secret lies in the ‘chew’. Food tastes so good because you’re meant to enjoy it—slow down and savor it, not just rush it to your stomach.

How Does Chewing Thoroughly Help? 

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you compromise this process, a common mistake, it can affect your overall health.

We have teeth not just to smile for a pretty picture but primarily to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them.

Let’s dive into the basics:

Why Should You Chew Your Food Thoroughly? 

When you chew, more saliva gets produced and your saliva contains enzymes that break down FATS and CARBS. Yes!!! Digestion starts in the MOUTH! By the time your food reaches your stomach, it’s already processed by enzymes, making it easier for your stomach to complete the digestion process.

  • You feel light
  • You feel full for a longer period of time.
  • You reduce flatulence, gas, indigestion and burping.
  • You learn to savor and enjoy the taste of your food.
  • Your body absorbs all the goodness of your food (vitamins, minerals) better.
  • You eat just the amount your body needs to maintain or achieve a healthy weight.

Imagine all the times you’ve gobbled down your food. You’re left with undigested chunks sitting in your stomach, causing gas, discomfort, and increasing the chances of food converting to fat.

Chew your food. Enjoy a dessert, but eat it slowly and savor it. Over time, you’ll learn not to overindulge. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can cleanse itself more effectively when digestion happens correctly. Say goodbye to constipation, fatigue, and migraines.

Try This Exercise Today!

At your next meal, eat slowly. Take a spoonful of food, chew it several times, savor the flavor and taste, then swallow. Put your spoon down before taking the next bite.

You’ll find yourself getting fuller quickly and will naturally eat less. This habit helps you save calories over time. Eventually, you’ll serve yourself smaller portions—fewer calories mean better health, a longer life, and a healthy weight.

Take one serving spoon less at every meal, chew thoroughly, and eat slowly. You’ll find that this is enough. All these saved portions add up to a significant calorie reduction, helping you lose fat and feel healthier.

Most diseases are caused by overeating. Even if you think your portions are appropriate, eating too quickly can lead to overconsumption. Chewing thoroughly ensures you eat mindfully, eliminating the need for restrictive diets.

Meal times are sacred—they’re your personal moments to nourish and care for your body. Respect this time, as it’s essential for keeping you healthy and strong.

This is a lifestyle change and if you master it, you can enjoy all your favorite foods in moderation.

We hope this article helps you make that lifestyle change. For more tips like this, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthy Christmas & New Year Eve Recipes

Healthy Christmas & New Year Eve RecipesIt’s that time of the year when you reconnect with your loved ones for celebrations such as singing carols, dancing and most importantly – food! As we are nearing the closure of this year, I am drowned in sweet memories of Christmas Celebrations at school and with my friends and family. It’s a time to gorge on some festive food. But, the dilemma with most is how do you gorge on food and yet keep it healthy. After pondering over it for the past few days, here are some recipes which I have planned for my Christmas and New Year Eve parties.

Healthy Low Fat Christmas & New Year Eve Recipes

Cauliflower and Leek soup

Ingredients:

  • 1 tbsp Olive Oil
  • 2 Leeks, sliced
  • 1 Carrot, sliced
  • 1 Onion, sliced
  • 1 Cauliflower, roughly chopped
  • 1 tsp Dried Basil
  • Salt and Pepper to taste

Method:

  1. Heat the olive oil in a saucepan over medium heat. Add the leeks, carrot and onion. Stir a little and cover. Let the leeks cook till they’re soft for about 5 minutes.
  2. Add the cauliflower and stir to coat. Turn heat to high.
  3. Add a little water, basil and bring to a boil, then cover and let it simmer on low heat.
  4. Puree the soup with a hand blender.
  5. Season to taste with salt and pepper.
  6. A dash of nutmeg helps in stimulating taste buds.

Nutritional Value: This is a low-calorie soup that is rich in folic acid and soluble fiber. Basil and nutmeg act as super foods for immunity building.

2. Stir-fried green beans: An Accompaniment For The Soup

Ingredients:

  • 100 gm Green French beans
  • 1 tsp Extra Virgin Olive Oil
  • Sesame Seeds
  • Grounded Pepper
  • Rock Salt
  • Oregano

Method:

  1. Heat oil in a pan
  2. Add sesame seeds and allow them to splutter
  3. Add the beans and sauté
  4. Put some salt, pepper and cover the lid
  5. Cook for 5-7 mins until it’s a little soft with some of the bite remaining
  6. Sprinkle some oregano and serve

Nutritional Value: The best side dish that is full of fiber and protein. Also works as a low-calorie snack.

3. Chicken, Kale & Sprouts Stir Fry

Ingredients:

  • 100 gm Kale
  • 2 lean Chicken Breasts shredded
  • 2 tsp Sesame Oil
  • 1-inch Ginger shredded
  • Red Pepper thinly sliced
  • Handful Brussel Sprouts
  • 1 tbsp low sodium Soy Sauce
  • 1 Lemon juice and Lemon Zest

Method:

  1. Cook kale with a good splash of water for 1-2 mins until soft, yet a little crunchy. Once done, cool under running water to keep the color.
  2. Add half the oil and cook the chicken strips until brown, then remove and set aside.
  3. Heat the remaining oil and fry the ginger, pepper and sprouts until they’re a little soft.
  4. Combine all the cooked ingredients in the pan, then drizzle with soy sauce and add the lemon zest and juice. Mix well and serve immediately.

Nutritional Value: This dish is a great balance of lean protein and fiber. Adding ginger and lemon makes it digestive. A good recipe for a snack or salad or as a main course with some brown rice.

4. Whole Wheat Flour & Ragi Cake

How can you host a party without dessert? Ditch the calorie-laden and not so healthy maida and give a healthy twist to your cake!

Ingredients:

  • Ragi Flour – 3/4 cup
  • Wheat Flour – 1/4 cup + 1 tsp
  • Baking Soda – 1 tsp
  • Jaggery – 1/2 cup
  • Palm Sugar – 1/2 cup
  • Oil – 1/4 cup
  • Curd – 1/tsp
  • Water – 1/4 cup
  • Banana – 2 (Ripe)
  • Raisins – 15
  • Badam – 8
  • Butter – 1 tbsp

Method:

  1. Remove gasket and whistle of the cooker and keep it on low flame. This is to bring the preheat effect of the oven (20-25 minutes would do)
  2. Heat water in a saucepan and add jaggery (powdered/grated) and palm sugar and let it dissolve and filter.
  3. Mash the bananas and leave aside
  4. In a bowl, sieve both the flours together and add 1 tsp of baking soda and mix well.
  5. In another bowl, add the jaggery + palm sugar mixture, mashed banana, curd, oil and beat them well.
  6. To this, add the flour mixture and beat/mix well.
  7. Add the raisins and almonds and mix well.
  8. Grease the tin and pour the mixture
  9. Place a stand/plate inside the cooker and then place the cake tin.
  10. Close it and let it cook for 5 minutes in medium flame.
  11. After 5 minutes, keep the flame slow and let it cook for 30-40 minutes.
  12. Use a toothpick to check if the cake is completely cooked. When you prick the cake deep inside, the toothpick will come out clean when the cake is completely cooked.

Nutritional Value: Low calorie with the goodness of calcium from Ragi. Eat it guilt free!  

5. Crusty Pita Bread & Chickpeas: A quick snack

Ingredients:

  • Pita Bread or a Multigrain Bread
  • Boiled Chickpeas
  • Chopped Onions, Coriander, Green Chillies
  • Lemon Zest and Lemon Juice
  • Salt and Pepper to taste
  • Other herb seasonings

Method:

  1. In a bowl mix all the above ingredients and set aside.
  2. Toast the pita or the multigrain bread.
  3. Put this mixture and have it like that or you can toast them in a sandwich.

Nutritional Value: Low-calorie, protein-rich and good carbs snack. 

6. Christmas Balls

Ingredients:

  1. Dark chocolate
  2. Dry Fruits Mix (coarsely ground)
  3. Honey
  4. Sesame Seeds (for coating)

Method:

  1. Take a bar of dark chocolate and melt it in hot water (boil some water and keep the second bowl in hot water and put the chocolate bar)
  2. Put all the ingredients together, except the sesame seeds and make small balls.
  3. Now coat these balls with sesame seeds when still wet.

Nutritional Value: Have these with no hesitation as they are full of antioxidants and the richness of dry fruits.

We hope you enjoy these healthy Christmas and New Year Eve Recipes that will surely liven up your party. Try them out and let us know your experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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8 Tips To Keep Your Skin Healthy During Winter

8 Tips To Keep Your Skin Healthy During Winter Nobody likes it when their skin feels and looks tight, dry and flaky. But, winter creates these problems for the skin. Cold air, harsh winds and pumped-up indoor heat can increase facial tissue sensitivity and leave the skin dry. But don’t worry! We have some tips to keep your skin healthy this winter!

8 Tips To Keep Your Skin Healthy

  1. Hydrate: It would be a great idea to make sure that you have lots and lots of water to keep your cells alive. It indirectly will affect your skin to keep it amazingly glowing. Ideally, you need to drink 2-3l of water a day.
  2. Moisturize: Use the right moisturizer for your skin type and an oil-free skin serum underneath for additional hydration. For dry skin, using moisturizer with ingredients such as safflower oil, soya bean oil, sweet almond oil, carrot oil, Shea butter or evening primrose oil on a regular basis will help in correcting the lack of oil and hydration deep within the skin. It will help you get that moist, supple and smooth skin. Oils like Coconut oil, Olive Oil, or Mustard Oil, can be applied 10-15 mins before bathing.
  3. Cover Up: Avoid prolonged exposure to cold air. Wear hats, scarfs, and gloves for your hands to avoid them. Slipping on a cotton glove over a moisturized hand will help you protect your skin.
  4. Eat Right: Add more of Omega 3 fatty acids, and foods full of mono-unsaturated fats such as fish, nuts, olive oil, flax seeds, sardines and avocados to your diet. These foods are great for healthy skin.
  5. Include More Vit C: Eat more foods that are rich in Vitamin C as they can help boost your body’s collagen, a protein that maintains skin and other connective tissues.
  6. Handle With Care: To prevent chapping parched hands, use wipe-off, soap-free cleansers and alcohol-free hand sanitizers.
  7. Right Clothing: If your skin does get irritated, wear breathable soft fabrics, such as cotton instead of polyester or itchy woollens. Less fitting clothes will also prevent your skin from irritation due to perspiration and chaffing.
  8. Lastly, winter can also mean reduced sun exposure. Sunlight is very important not only for the skin but for the whole body as well to produce Vitamin D and get enough calcium that way. So consult a doctor if you have a deficiency.

These tips will help you keep your skin healthy through the winter season! We hope this article helps! Do leave your thoughts in the comments below.

For more tips to stay healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturallyHypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad) cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in Omega-3 and Omega-6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure. It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol, plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

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