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Decoding Energy Bars!

Image by Vegan Liftz

Energy bars have been the all-time snacking options for most. Earlier, it was popular only amongst sportsmen and women and body builders but,over time people on weight loss too have started munching on energy bars as their meal options.

The questions that most of my players ask is, how healthy are these energy bars? Would you recommend me adding these bars in my routine? Which energy bar is the best one? How to choose?

Energy bars have been a hit in the sports world but, what is bothering me is common people binging on energy bars. There is a huge range of energy bars available online or in the super markets and hence has become easily accessible.

Is it a boon or a bane?

I cannot label anything as good or bad but all I prefer doing is educating people about choosing the best one for them!

As the name suggests, energy bars were made to provide instant energy to the athletes and sports enthusiast but thesedays, it is slowly becoming meal replacement snack.

Is it worth skipping a meal? Let’s find out!

Let’s consider an Indian thali. When you eat an Indian thali, all nutrients are covered.

Macronutrients (Carbohydrates, proteins, fats)

Micronutrients (Vitamins and minerals)

  • As the name suggests, MACRO means larger quantities and MICRO means lesser quantities.

FIBRE and WATER are also very important. They are said to be most forgotten nutrient.

Depending upon the recipe, the amount is decided.

Let’s try and understand about how to read a nutritional label of any given energy bar: –

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 1. Carbohydrates

  • Energy bars have 10-60 grams of carbohydrates which varies from one brand to another.
  • It can be a mixture of simple and complex carbohydrates.
  • If energy bars contain more of oats, muesli then it means it is high on complex carbohydrates and the form of sugar in them makes up the simple carbohydrates.

2. Proteins

  • Energy bars have 5-25 grams of proteins depending on the source of proteins.
  • If it is a meal replacement bar then proteins are higher, if it is an instant energy bar then carbohydrates are higher.
  • Pea protein, soya protein, casein or whey protein are most common sources used in energy bars.

3. Fats

  • Energy bars have 3-5 grams of fats which completely depends on its nutrients.
  • Sometimes, fat content is higher depending on the amount of other nutrient groups added.

4. Calories

  • Most of the energy bars used by the athletes and sports enthusiasts are more than 500 calories.
  • People who eat energy bars as their snacking options then they should take care about the calories mentioned on the label and should always go for calories less than 250.

5. Fibre

  • It is one of the most forgotten nutrient but when it comes to energy bar, high fibres ones are to be choose only if you are having it as a snack.
  • If you are having an energy bar to boost up your energy before workout or any sport then low fibre ones should be preferred.
  • 3-5 grams of fibre is ideally preferred if you are picking it up as a meal replacement snack.

6. Sugar

  • Energy bars might sound like a healthy option but you need to be very careful while picking one for you.
  • Most of the energy bars are loaded with unwanted sugar. Reading the nutritional label in such cases becomes very important.

Here are some key points which you should take care off before picking up an energy bar for yourself: –

  • Energy bars should have fat less than 5g
  • If you are choosing an energy bar as your meal replacement snack then go for the ones which are having at least 3-5 grams of fibre.
  • If you are having your energy bar before workout or any endurance exercises then you need to go for high carbohydrate bars.
  • If you are having your energy bar as a meal replacement snack then go for high protein bars.
  • If you are on any weight loss program, choose energy bars which are less than 500 calories.
  • If your energy bars are having large amounts of high fructose corn syrup or some other sugar source then try avoiding those bars.
  • Try to choose bars which have lesser ingredients.
  • Go for the ones with oats, muesli, honey and so on.

Energy bars are the most convenient snack option to go for but anything which is homemade has a higher preference!

Energy bars can be prepared at home with absolute ease!

Benefits of homemade energy bars: –

  • Cost effective.
  • Hygiene levels are maintained.
  • Better awareness about ingredients used.
  • Without any artificial preservatives or added colours.
  • Purest form of energy bars, can be made depending upon individual preferences.

Here are some energy bar recipes which can help you in getting a healthy dose of your snack option!

(1) Rasp-Chia Energy Bars!

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Name of the ingredients Quantity
Raspberries 1 cup
Chia Seeds 1 tbsp.
Rolled oats 1 cup
Walnuts 1 cup
Dates 1/4th cup
Vanilla extract 1 tsp
Honey 1 tsp
Rock Salt ½ tsp
Lemon Juice 1 tsp

 

Method: –

  • Take raspberries, chia seeds, honey and lemon juice and place it in the food processor and keep processing it until it becomes smooth. Keep it aside for 15 mins. This becomes the chia seed jam.
  • Add rolled oats to the processor to make it as a coarse flour. Add walnuts, vanilla extract and rock salt to the coarse flour. Process it further and add seedless dates while the processor is on.
  • Once the mixture is prepared, spread it evenly on the pan and let it set.
  • Spread the chia seed jam on this mixture. Cover and keep it in the fridge for 2 hours.
  • Remove it, cut the bars in the desired shapes!
  • Enjoy!

 

Nutritional Label: –

Nutrition Facts
Nutrients Nutrition per serving
Calories 307
Protein 6 g
Carbohydrates 45 g
Fats 5 g
Fibre 7 g
Sugar 18 g

 

 

(2)  Choco-Nut Rush!

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Name of the ingredients Quantity
Raw Cashew Nuts 1 cup
Raw Almonds (Skinless) 1 cup
Shredded Coconut ½ cup
Cocoa Powder 3/4thcup
Dates 1 cup
Vanilla extract 2 tbsp.
Rock Salt ½ tsp
Cold water 3 tbsp.

 

Method: –

  • Chop cashews, almonds, dates and keep it aside.
  • Combine chopped cashews, almonds, dates, cocoa powder and rock salt in a food processor.
  • Process all the ingredients till it becomes coarse. To this mixture add shredded coconut and process further.
  • To this, add vanilla extract and little cold water till it becomes moist.
  • Spread the mixture evenly on the pan and refrigerate it for 2 hours.
  • Cut it into desired shapes.
  • You can top it up with some Choco chips as well!

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 323
Protein 12 g
Carbohydrates 36 g
Fats 5 g
Fibre 8 g
Sugar 7 g

 

 

(3) Walnut-Fig Talks!

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Name of the ingredients Quantity
Raw walnuts 1 and ½ cups
Whole grain flour 1 cup
Baking soda 1/8th spoon
Rock Salt 1/4th tsp
Cinnamon ½ tsp
Honey 3 tbsp.
Figs 1 cup
Vanilla extract 1 tsp

 

Method: –

  • Chop walnuts, figs and keep it aside.
  • Combine chopped walnuts, figs, whole grain flour, cinnamon powder, baking soda and rock salt in a food processor.
  • Process all the ingredients till it becomes coarse.
  • To this mixture, add vanilla extract and little cold water till it becomes moist.
  • Spread the mixture evenly on the pan and refrigerate it for 2 hours.
  • Cut it into desired shapes.
  • You can top it up with some fresh fruits as well while eating!

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 200
Protein 8 g
Carbohydrates 28 g
Fats 5 g
Fibre 3 g
Sugar 7 g

 

I hope you like all these recipes! Being a naturopath I prefer home made things over anything else!

Do give your reviews!

 

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Ill effects of Midnight Snacking

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It’s 12 midnight… and are you craving for food?? Do you want to eat a Pizza?

In today’s busy world everyone is chasing their dreams and busy struggling for the survival of the fittest, working through day and night to get successful. But, have you ever wondered in the process of getting successful what we are doing to ourselves? Are we stressing ourselves which is indirectly hampering our lifestyle?

This is not a phenomenon only with the adults, Urban kids and teenagers are also falling prey to this unhealthy lifestyle. Today, they are more familiar with gadgets than playing in the outdoors. They are becoming such gadget freaks that during night hours they spend hours watching movies or playing games on their I-Pads or other tablet devices with a big bowl of chips or some rolls or chocolates and so on for company.

Adults are staying awake watching their favourite fick or they are all red cheering for the red devils of Manchester United or you are just about to finish watching the’ Game of Throne’ or it could just be office work which is making you a nocturnal creature.

Mid-Night is one time when most people feel a craving for good and healthy snacks. Even if you’ve had dinner at 8, you’ll again start feeling hungry if you are awake late. And when this happens, most end up eating junk. Especially for all the weight watchers this is one thing which is very unhealthy. Unhealthy, because this does not necessarily mean that one is hungry, it could be just boredom due to being awake or a habit that’s one has developed over the years.

Health hazards of such a behaviour are many – from weight gain to bloating to acid reflux to triggering stress hormones and much more. Taking each into account let’s see what people usually crave and what could be the alternative if one can’t control that ‘’hunger pang’’ at midnight.

  1. Ice Creams: When you open your fridge and find that a tub full of ice- cream, you would obviously eat it … so instead of the outside Ice Cream….how about making your own? take some ricotta cheese and blend some berries and nuts- your ice- cream is ready!
  1. Craving salt: It could be chips, nachos, fries anything – but do you know it is full of saturated fats with oodles of salt which can really increase the unwanted BP and metabolism resulting in strokes and weight gain respectively. So how about having some roasted makhanas or puffed rice or wheat with rock salt and black pepper. Having avocados with some yoghurt is something which is not only healthy but yummy too. 
  1. Cookies / BrowniesAre one of the many which people/children adore having. These can hamper your sugar levels, spiking it high with running the controlled metabolism. Instead,have some fruits / homemade brownies/ sponged squeezed Rasgulla ( a Benagli Sweet) or simply 2-3 pieces of dark chocolate to control that temptation.
  1. Nuts: Rich in trans fats, nuts can easily hamper our blood pressure levels, trigger that heart stroke and make anyone fatigued. Instead,have something sweet with a crunch, mix 1/2 cup of Crunch cereal with a small container of fat-free Greek yoghurt good to go with both fibre and protein. Even some fruits like dates, pomegranates can be had with some coating of nuts and dark chocolate emptying the temptations for both sweet and nuts.
  1. Simply Pizza:Everyone’s delight, having pizza with loads of cheese and bread can spike up that sugar level. Hence, one can always have their own multigrain toasted pizza at home with a good choice of veggies and some healthy cheese.

Hence here I have jotted down a list of healthy snack which you could binge on: These are snacks especially for teenagers or youngsters who seldom like eating fruits.

1/2 cup Roasted Peanuts
1/2 cup Roasted While gram (Channa)1/2 cup protein mix (a mixture that is easily available with nuts and seeds)
1/2 cup roasted wheat (it’s a snack that is available just like puffed rice.)
1/2 cup roasted Mung bean ( Moong)1 medium bowl popcorn (no butter)
1 glass milk (saffron, cardomon can be added. coffee too can be added once in a a while but in moderation so as to prevent functional disturbances like sleep issues, being irritable and nervousness)
1 bowl papaya, cucumber, pomegranate
2 boiled egg whites (sprinkle black pepper over it )
Boiled Cauliflower with Olive Oil and Sea Salt
Crunchy Muesli + milk
Wheat Rusk ( 2 )
Green Tea / Black Coffee / Black Tea with roasted 5-7 almonds
Sprouts salad ( with olive oil dressing )
Boiled Kalachana salad ( with olive oil dressing )
Homemade Snack Mix
1 veg multigrain bread sandwich ( 2 multigrain bread slices, coleslaw)Bottom Line: Take that last bite before 9pm to be fitter and healthier!

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Health benefits of Blowing a conch

conch-shell-blowing-benefits

When I was growing up, I used to frequently visit my maternal grandparents’ in Chandigarh. My grandfather would begin his day daily with a prayer and this also included blowing the conch (Big Shell) with full strength thus generating a loud noise. According to Indian spiritual beliefs, the Conch is a very auspicious object which is blown before the commencement of any auspicious work.

Apart from its spiritual significance, did you know it’s useful for maintaining good health? Well, this is one of the reasons I learnt to blow the conch from my grandfather. It is also believed that when a Conch is blown, it radiates positive vibes and wards off negative energy in the environment.

I still remember that day when at the age of 70, my grandfather underwent a lung test at a medical institute, where he goes for his general he used to go for a general check-up. The doctor was amazed to find that his lungs were functioning at full capacity. The observations of the doctor had not only made grandpa go gaga but, the family felt proud of him too.

Blowing the conch is beneficial in many ways to our health. Mentioned in the Indian scriptures as a shell, it is used in medicines in the Ayurvedic system of medicine. Many diseases like jaundice, skin ailments, bones, teeth, stomach issues get resolved by drinking the water kept overnight in the conch. It has Calcium, Phosphorus, Magnesium and Sulphur.

The scalar sound waves that are generated by blowing the conch balance the chakras in the body-(https://goqii.com/blog/the-seven-chakras-in-human-body-and-kundalini/). The vibrations it produces purify the air and is believed to destroy the disease-causing germs in the atmosphere.

When the Conch is blown, energy is emitted from it, which reduces the strength of distressing frequencies. The other benefit is that it helps to develop good lung capacity. It is one of my favourite breathing exercises after Pranayama.

It not only enables us to inhale a lot of air but also helps in contracting the muscles from the face to the foot. Blood gushes and improves circulation supplying oxygen to each cell of our body.

The blowing of the Conch works on the thyroid, muscles of the neck and the vocal cords too. Not only this. It helps children and adults with problems with speech.

However, there is a word of caution, before starting on this, make sure you get in touch with someone who is in practice. Lastly, check with your doctor if you have high blood pressure, Hernia, Glaucoma as this process can cause extra pressure on the organs.

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Good Karma brings Wellbeing

children affected by Terror attack-Karma Pix1

Total karma points donated: 19,497,588

Total money raised: 47million rupees (Rs 4.7 Crore)

Total causes featured: 25

Good intent resulting in good deed contributes to good karma and future happiness. It has been scientifically proven that the act of giving generates personal happiness and overall wellbeing. At GOQii, the karma philosophy has been to achieve harmony between mind, body & soul.

The year 2016 has been fantastic for GOQii and for all the causes featured on its Karma platform. The causes were successfully completed and funded with GOQii players’ karma point contribution. The Donor partner converted the contributed karma points to actual money and the impact that has been created is incredible.

GOQii's leading woman's team

Below are some highlights from our NGO partners and their work that GOQii has supported:

(I) Oxfam India

Highlights:

Violence against Women: This continues to be one of the most prevalent and least recognised human rights violations in the world. One in every two women in India experience violence in their daily life.

Oxfam India under its Gender Justice theme has been addressing the issue of violence against women in 13 states of the country through various programs and campaigns.This program brings policy level changes through continuous engagement with Government through civil society and improved access for survivors of domestic violence to support services and the formal justice system.

Under this project, Oxfam India empowered 1.92 lakh men, women, boys and girls on the issues of violence against women.

37299 women also received training on various laws, schemes and acts and are leading community actions at various levels.

This program has created a positive impact in the lives of women who have been a victim of domestic violence. One such inspiring story is of Leela;

Leela, a mother of four children, from UP tolerated her husband’s anger for a long time. Until one night, he tried to strangle her. She reached out to a local NGO supported by Oxfam. Leela’s husband appeared at the NGO’s office that evening, drunk and threatened to attack her if she did not return with him. The counsellors informed the local police and he was taken to the police station for the night. A day later he came back, repentant and with the promise that he would not abuse Leela.

Leela returned home and the neighbours were asked to keep an eye on her husband and to report if any abusive behaviour was suspected.  Gradually, Leela’s husband gave up drinking.

This terrible experience had convinced Leela that other women in her situation could also be helped. A week later, she was back at the centre, with another woman survivor. Since then, she has helped many women approach the centre.

Leela has also had a makeover—from an unsure woman who once believed that it was her fate to suffer, she has become a confident person who knows she can help others.

Oxfam’s Disaster relief program: 

Disasters and poverty are closely linked to each other. The greater the severity and frequency of crises, the greater the humanitarian need.

Oxfam India along with other affiliates impacted about 271,874 people directly in Nepal through its various relief initiatives and helped them rebuild their lives after the earthquake. Oxfam India supported 50000 persons during South India flood response programme. 8000 households were supported with hygiene kit, Non-Food Items (NFI), and dry food.

(II) Greensole

Greensole, recycles discarded shoes to comfortable footwear, keeping those without shoes away from landfills and provide them to the neediest through corporates, NGOs and schools.

In 2016, Greensole reached a milestone of donating footwear to 50,000 people. The donation drive touched 89 rural schools.

(III) Ratna Nidhi Charitable Trust

Food Project:

RatnaNidhi Charitable trust’s Food for Education program distributed free food prepared in RNCT’s kitchens on a daily basis. The food is distributed to poor children attending any formal or non-formal educational class.

In 2016, ShehzadisRatna Nidhi Charitable Trust distributed food to 37  School touching 4500 Kids with 1 Meal every day. The programme had been very effective in arresting the drop-out rate in schools.

Disability project:

RatnaNidhi Charitable Trust’s Disability project gave a new life to 874 disabled people who had been deprived of their basic privileges of mobility and hearing. These persons with disability have gained their self-confidence back and are now living a normal life and have the potential to become contributing members of society.

karma pix

One of the success stories in this project is of Shehzad is 

an orphan who hasbeen raised by his paternal uncle in the slums of Govandi, Mumbai. His uncle is a daily wage worker earning just a handful. Sehzad grew up taking up the same job as his uncle after finishing his primary education.

 On a doomful day, he was carrying an Oxygen cylinder which exploded, and that accident cost him both his legs. He got his initial treatment done at a local hospital at Bhiwandi and was then transferred to Sir J.J Hospital and later to All India Institute of Physical Medicines at Haji Ali. 

While his treatment was on, he was introduced to RatnaNidhimedical centre where he was provided with a lighter and comfortable prosthesis. Shehzadis now very active and happy at his workplace working as a tailor, stitching his dreams together. 

Educational sponsorship for victims affected during terror attacks: 

This program of RatnaNidhi Charitable trust has given dependents of the terror victims a ray of hope in the form of educational sponsorship. The sponsorships are given out for a period of 5 years, wherein a minimum of Rs.5000 a year and additionally Rs.10000 to those pursuing higher education, graduation and post-graduation, was offered. The progress of the beneficiaries was tracked and monitor every six months. 93 kids were supported in 2016.

Age Group Total number of kids
6 to 10 11
11 to 13 19
14 to 17 32
18 and above 31
Total 93

To conclude, Karmais rooted in our choices. By making better choices today we can improve our wellness karma in the future and experience a more vibrant state of health.

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