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Healthy Eating: Hydrating Summer Bowl

hydrating summer bowlDuring summer, our bodies crave for some chilled drink or ice cream due to the immense heat. But the fact that anything available outside is loaded with refined sugar and unhealthy fats, it might not be the best option as you need to keep your immunity up and stay cautious about your health. But we understand your craving and hence, here’s a healthier alternative – your very own hydrating summer bowl which will help you beat the heat and you can enjoy it guilt-free! 

What You Will Need 

  • Sabja Seeds – 1 tsp 
  • Fresh Hibiscus flower – 1  
  • Diced mango cubes – one small bowl 
  • Pomegranate – 1 small bowl 
  • Grapes (cut in half) – 1 small bowl 
  • Fresh Coconut water – half glass 

How To Prepare 

  1. Soak the sabja seeds in half a glass of coconut water for fifteen minutes. 
  2. Boil a cup of plain water, soak the hibiscus flower petals in this hot water for a minute or two. Then put it into the refrigerator to chill. 
  3. Next, in a big bowl, add the sabja seeds along with the coconut water. Then add all the diced fruits and the chilled hibiscus water. 
  4. In the end, add some crushed ice for the crunch and enjoy this guilt free summer bowl. 

Health Benefits Of the Hydrating Summer Bowl 

  • Sabja seeds are rich in fiber and help combat the heat inside the body
  • Coconut water hydrates you and is full of electrolytes – a must have during summer
  • Hibiscus makes it more antioxidant rich, helps lower blood pressure, improves immunity, releases constipation, reduces inflammation and also helps reduce hair fall.

We hope you try and enjoy this Hydrating Summer Bowl! If you do, share your pics with us on social media, tagging GOQii or let us know your experience in the comments below. For more healthy recipes, click here.

To get more such recipes, nutrition and diet tips from a GOQii Coach, subscribe 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.

#BeTheForce

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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 Salads to Keep You Cool

Healthy Summer Salads to Keep You Cool

The scorching sun is shining brighter than ever! The resulting heat wave can have an impact on our health and appetite. During summers, it is important to watch what we eat. To balance the heat, we have listed a few scrumptious summer salads to help you stay cool!

1. Watermelon Feta Salad

Ingredients:

  • 1 big bowl of Watermelon cubes
  • ½ cup crumbled Feta Cheese or Paneer.
  • 1 medium bowl Cucumber cubes
  • Handful of Mint leaves
  • 1 tsp Honey and Olive oil
  • A pinch of rock salt
  • 1 tsp Lemon juice

Method:

  • For the dressing combine Honey, Lemon juice, Olive oil and rock salt
  • In a large bowl, take the Watermelon and Cucumber cubes
  • Add the finely chopped Mint leaves to it along with the dressing
  • Garnish with Feta Cheese or Paneer
  • Serve chilled

Healthy Benefits: High water content of Watermelons makes it an ideal fruit during summer. Feta Cheese is comparatively low on calories and is loaded with calcium.

2. Hung Curd Salad

Ingredients:

  • 1 cup Hung Curd
  • 1 cup Chickpeas
  • ½ cup each of Tomato, Cucumber, Onions and Bell Pepper.
  • Juice of a Lemon
  • Handful of Coriander and Mint leaves.

Method:

  • For the dressing, mix the Hung Curd, Lemon Juice, Rock Salt and Pepper
  • In a bowl, take Chickpeas, add finely chopped Tomatoes, Cucumber, Onions and Bell Pepper
  • Add the Hung Curd dressing and garnish with Coriander and Mint leaves

Healthy Benefits: Curd is an excellent probiotic. It helps in keeping stomach ailments away during summers. Chickpeas provide the much needed proteins and the veggies add a dash of freshness.

3. Mint Paneer Salad

Ingredients:

  • 200 gm Paneer
  • 1 cup thick Curd
  • Chopped Cucumber, Tomatoes and Onions
  • 1 cup Lettuce leaves and Salad leaves
  • Lemon juice and Lemon rind
  • 1 cup Bread Croutons [non fried-tossed on non-stick pan]
  • Handful Mint leaves
  • Salt and Pepper
  • Tandoori masala [store bought]

Method:

  • For the dressing, whisk half of the curd with mint leaves
  • Add Lemon juice and Lemon rind to it along with Salt and Pepper
  • Marinate the Paneer cubes in thick curd along with Tandoori masala
  • Shallow fry on a non stick pan till golden brown
  • In a large serving bowl, add roughly chopped Lettuce and Salad leaves
  • Add chopped Tomatoes, Onions and Cucumber followed by the Mint dressing and mix to coat well
  • Adjust the seasoning if required. Add the Bread Croutons and Paneer cubes.

Healthy Benefits: This is a perfect summer pot meal to cool you down. It has a good amount of fiber and proteins. The mint leaves aid digestion and take care of skin allergies during this harsh weather.

Hope you enjoy these summer salads! To make them more interesting, try adding these refreshing, low calorie summer drinks to your meal. If you’re looking for more healthy recipes, check out Healthy Reads.

You can also get these recipes from a GOQii Coach, along with meal plans tailored to your needs. All you need to do is subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

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