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10 health and diet tips for Women

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March 8th is considered International woman’s day but at GOQii we dedicate this whole month to focus on Women’s health. This month, I want you to sit back and relax and take some time out to focus on your health. I have carved out some easy-to-follow tips that will help you keep up with your health and fitness along with your diet habits.

Here are some of the health and diet tips every woman must follow to remain healthy and fit

  1. Do not cut out any food groups from your diet

If you are dieting, do not think of cutting down on any food groups, be it carbohydrate or fat. Include lean proteins, calcium and other nutritional foods that will help your body function better. All you need to do is to ensure portion control and not go overboard, especially with unhealthy foods. Moderation is the key to a healthy you!

  1. Load up on lots of water

Water is the one solution to all your health problems; it helps flush out the hazardous toxins produced in the body due to poor eating habits, sedentary lifestyle, et al. Drink lots of water or just add some lemon and honey to make it healthier. Not only will it help keep your body hydrated but also will leave your skin glowing.

  1. Kick-start your day with a healthy and heavy breakfast

Breakfast is the most important meal of the day; no matter how busy or caught up you are, take out some time to indulge in a good and healthy breakfast full of proteins to keep you energized through the day.

  1. Do not obsess over dieting

One must not obsess over dieting. It is okay to accept your body as it is; what is important is to ensure eating healthy and keeping yourself physically fit. Focus on building your stamina and engage in exercises.

  1. Feed your skin with healthy and natural ingredients

It shouldn’t be only your overall health but also your skin that needs some attention. For once, toss your chemical-laden commercial skincare products and use natural kitchen ingredients instead. They will help you get a gleaming skin.

  1. Do not forget to engage in at least 30 minutes of exercise

 It is not just your diet that will ensure a healthy body, but also some physical activity or exercise. It is not necessary to spend two hours at the gym, but just 30 minutes of your favourite outdoor sport, gaming, running, walking, et al can help you out.

  1. Get yourself checked every six months

In order to take care of others in the family, we neglect minute health problems we generally go through. Take some time out and get your body checked for any suspicious growth or anything that you think should be flagged before it gets too late. Go in for a comprehensive health check up once in a year.

  1. Do not stop yourself from indulging

Keeping yourself healthy does not mean you forget munching on your favourite foods. Indulge in these foods once in a while to make yourself and your tummy happy and going. Do make sure you don’t overeat only to ruin your diet.

  1. Stop stressing! Include bright coloured foods to up your mood and get going

Nowadays, stress has become synonymous with us humans and one cannot avoid considering the many pressures in personal and professional lives. Load up on de-stressing foods and include more bright coloured fruits and vegetables in your diet that will help liven up your mood instantly.

  1. Avoid smoking and alcohol

While occasional drinking is fine, making it a lifestyle habit is extremely dangerous. Not only do smoking and drinking cut short your lifespan, but also make you look a lot older and dull.

Follow these basic health and diet tips to lead a positive, fit and enduring life!

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Best Home Remedies for Ailments

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In my career as a nutritionist, I have come across three main issues that most people suffer from and these are Diabetes, Hypothyroid, and Acidity.

The reason for these issues to develop is only one—Unhealthy Lifestyle. But, unfortunately, while most are aware of this close to 90% are unable to make lifestyle changes and thus end up getting medicines as recommended by their doctors.

Popping pills seem easier than to bring about a lifestyle change and arrest the issue at the initial stages. Things get difficult when the results are not as expected and are slow. This is precisely when one starts searching for some natural remedies from natural foods.

I am listing down certain good home remedies which actually use natural food and cure your issues, help you get fit with proper healthy lifestyle.

Best home remedies for treating diabetes

  1. Mix 1/2tsp Turmeric + 1tsp Aamla (Gooseberry) powder+1/2tbsp Methi (Fenugreek) seeds powder in a half glass of water and take daily morning on empty stomach. (good for retinopathy)
  2. 1tbsp Methi (Fenugreek) seeds soaked overnight in ½ cup water and chew it next day in the morning empty stomach.
  3. Dry seed powder of Jamun (Balck Berry) fruits have to be used -1tsp twice or thrice daily with lukewarm water
  4. Take 40-80ml of decoction of banyan tree bark. Boil 20gm of bark in 4 cups of water, reduce till 1 cup and then drink daily.
  5. Using Tejpatta (Bay Leaf) in food helps to bring sugar levels under control.
  6. Juice of Karela (Bitter gourd) -20ml daily should be taken in morning. Bittergourd help diabetics with insulin secretion, glucose oxidation and other processes.
  7. Soak Ladyfingers (Okra) in water overnight and then drink that water on an empty stomach to control diabetes.
  8. Paneer Ka Phool” is also known as Rennet, is a kind of Indian flower very effective to control diabetes. You have to put 8-10 pieces of flower in a glass of water and soak it the whole night. In the morning squeeze the flower & filter it & and then have it. Its taste is not so good but effective. Regular use will give you the best results. First, try only 5 flowers, then gradually increase to 8-12.

Home remedies for thyroid

  1. Use cold pressed coconut oil as it contains medium chain TG, which improves thyroid function.
  2. Take 2 tbsp of Apple Cider vinegar, mix little honey and drink this solution daily.
  3. Omega 3 rich compounds like fish oil, fish oil supplements, flaxseeds, chia seeds reduce thyroid.
  4. Licorice Herb: The use of Licorice herb helps to promote balance within the thyroid gland and also promote more energy levels in the body –keeping fatigue at bay. It contains triterpenoid glycyrrhetinic acid which may aid in stopping the growth of more invasive thyroid cancer cells.
  5. Evening Primrose oil: This herb is full of Amino acids and these acids are critical for optimal thyroid health. They aid in improving thyroid function and alleviate the symptoms of an underactive thyroid, such as heavy menstrual periods and hair loss. Just a tablespoon a day is the general recommendation to decrease inflammation and promote thyroid health.
  6. Ginseng: This herb helps to improve underactive thyroid and it can also address the fatigue that is associated with it. It is best to take one dose prior to lunch and another prior to breakfast–about 100-200mg each time.
  7. Black walnut: This contains a high dose of iodine which is helpful for an underactive thyroid. You can have one –two of this nut.

Home remedies for acidity

  1. Mix one tsp of baking soda in a glass of fresh water and drink.
  2. After a meal pops up a piece of chewing gum for 30 min to relieve heartburn.
  • Natural antacid—full ripen banana acts as a buffer against acid reflux
  1. Sipping a cup of ginger water lukewarm, soothes your tummy and acts as an acid buffer.
  2. Being alkaline in nature, chewing 1 tsp of good quality yellow mustard helps to relieve acidity.
  3. Chamomile tea flavoured with honey or lemon is a very good remedy.
  • 1tbsp of Apple cider vinegar with a glass of water acts as a great antacid.

NOTE: These all remedies can be used with your current medications.

Let’s bring our natural food remedy into practice and keep levels under control along with practising a healthy lifestyle.

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Hidden dangers of sugary drinks

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Sugar… as sweet as this word sounds one needs that much more careful. Behind all that shine there is a deep dark secret.

Sugar is an empty calorie. Empty calories are foods that provide high amounts of energy with very little or zero nutritional value.            Sugar that does not get broken down by the body will be converted to fat. Sugar makes you very hungry and gives rise to what is known as ‘hunger craving’. In this case, you may not be physically hungry, but your body demands more food or more sugar to bring your blood sugar levels back into balance.

Sodium benzoate, which is derived from benzoic acid, has been used for years by the carbonated drinks industry to prevent moulds from developing in soft drinks. The ingredient has been a subject of concern for cancer because when mixed with Vitamin C, it turns into a carcinogenic substance called benzene. An international news report once said that the Cola drinks lead to the formation of stones in the kidney which can gradually damage the kidneys. The acid and radical mineral imbalances in dark-coloured sodas affect the kidneys. The phosphoric acid in the drinks’ absorbs calcium from bones and is eliminated through the passage of urine. This slowly forms stones in the kidney. 

The phosphorus acid content takes away calcium from the bones thus leading to bone loss. Well, this is not enough!! There is more to learn about SUGAR.

It makes your body acidic which is a house for the pathogens to breed in.

  • Phosphoric acid present in drinks damages the enamel of the tooth and drains calcium from bones.
  • It has aspartate, an artificial sweetener which makes us feel hungry and craves for food, which leads to weight gain.
  • It gives empty calories and no nutrients.
  • Contains lead acetate damages kidney and nerves.
  • Soft drinks contain sugar which means less oxygen to your cells.
  • Increases risks of heart diseases
  • Risk of diabetes as it can cause insulin resistance.

Sugary drinks do not make you feel full and are strongly linked to weight gain. Large amounts of sugar are turned into fat in the liver. Sugar also increases belly fat as it contains no essential nutrients… Sugary drinks are highly addictive because of its delicious yet devilish taste.

It leads to high risk of cancer, damage dental health and increased risk of gout.

The next time you take a can in your hand to consume it, try and think what its taste and bubbles can do to your body.

 

 

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Healthy Dips and Sauces

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We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

  1. Avocado Yoghurt Dip
Ingredients Amount
Low fat Greek Yoghurt/ hung curd ½ cup
Avocados (ripe) 2 no
Garlic Ginger (minced) 1 tsp
Fresh Coriander leaves 3-4 TBSP
Mint leaves Few sprigs
Bell pepper 1 no
Lime Juice of 1 no
Red chilli powder ¼ tsp
Salt To taste
Pepper powder To taste

METHOD:

  1. Mix all the above ingredients in a blender. Mix until smooth paste.
  2. Serve with vegetable sticks or whole grain chips.
  3. You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

  1. Mix fruit Salsa
Ingredients Amount
Pineapple (diced) ½ cup
Mango (ripe) (diced) ½ cup
Strawberries(diced) ½ cup
Fresh mint leaves 2-3 TBSP
Ginger ½ inch
Bell pepper 1 no
Lime (big) 1 no
Red chilli powder ¼ tsp
Salt To taste

METHOD:

  1. In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
  2. Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

  1. Beans Basil Hummus
Ingredients Amount
Fresh kidney beans (cooked) 2 cup
Chick peas (soaked and drained) 2/3 cup
Garlic cloves 4-5 no
Ginger ½ inch piece
Fresh basil leaves/ tulsi leaves ½ cup
Mint leaves Few sprigs
Onion 1 no
Lime (big) 2-3 no
Green chilly 1-2 no
Salt To taste
Pepper powder To taste
Low fat yoghurt As required

METHOD

  1. In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
  2. Serve with veggie sticks, chips or crackers
  3. You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

  1. Tahini Recipe
Ingredients Amount
Roasted sesame seeds 2 TBSP
Olive oil 2 TBSP
Lemon juice 1 ½ TBSP
Garlic clove 1-2 no
Hung curd 1 cup
Salt to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

  1. Blend until smooth paste
  2. Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

  1. Healthy mayo
Ingredients Amount
Grated cucumber ½ cup
Grated carrot ½ cup
Hung curd 1 cup
Oregano, ½ tsp
Parsley, Basil leaves, Chilli flakes ½ tsp
Salt to taste
Freshly ground Pepper powder ¼ tsp

METHOD:

  1. In a bowl, mix all the above ingredients
  2. Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

  1. Peanut/ Almond butter
Ingredients Amount
Roasted peanuts/ almonds (salted/ unsalted) 200 gms
Olive oil/ Ricebran oil As required
Organic honey Optional
Salt to taste

METHOD:

  1. In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
  2. Add a few drops of olive oil
  3. Blenderize until smooth paste.
  4. Add salt and organic honey if required
  5. Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

  1. Guacamole
Ingredients Amount
Avocados (ripe) peeled, pitted 2 no
Tomatoes, ripe 1 no
Fresh Coriander leaves 3 TBSP
Onion, finely chopped ¼ cup
Garlic, minced ½  tsp
Lime (big) 1 no
cumin powder ½  tsp
Salt To taste
cayenne pepper (optional) 1 pinch

METHOD:

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic.
  3. Stir in cayenne pepper, cumin seed powder
  4. Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

 

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