GOQii

Blog

Search Results for: grains

By 4 Comments

Myths and Facts about Dieting

diet myths

Dieting is synonymous with Weight loss. But what does dieting mean? There is a lot of misconception among people that going on a diet means not eating enough food is dieting.

Let’s clear this misconception by proper examples and scientific approach.

1. Dieting means to skip meals?

The major misconception that leads to health risk is skipping meals which people assume will help them to achieve weight loss. Skipping meals will only increase acidity levels, more food cravings and large portion size. The sensible approach is to take lesser quantity food at regular intervals what we call as “small ad frequent meals”.

2.Reducing calories

Reducing calories doesn’t mean you skip your major course meals, for instance, skipping rice, roti or oats. The smart approach is to fill your stomach with low calorie and more fluid foods. If you take a salad plate include more cucumber and sprouts which will fill your stomach with a good amount of food but are low in calories.

3.Restrict non-vegetarian food

The non-vegetarian food contains all the essential amino acids that lack in vegetarian or vegan food. However, food preference is a matter of choice for each individual. If you choose chicken, fish or lean beef you are probably increasing proteins in your diet. Make sure the portion size is not more. Your plate should have more of low calorie, high protein food and less of calorie dense food.

4. Cut back on carbs to lose weight.

Carbohydrates come in different forms: simple and complex. Simple carbs found in foods like cookies and candy lack vitamins, minerals, and fibre. Cutting back on these sweets is a great way to eat healthier. Foods with complex carbs like whole-wheat bread, beans, and fruit, have lots of nutrients that are good for you. Cut back on simple carbs but keep complex carbs on the menu.

5. You need fat in your diet. Fat keeps you full and satisfied.

Fat is the slowest food component to clear the stomach. For ages, it was assumed that fatty foods slow digestion and keep you feeling full longer. Recent research proves that the proportion of sugar and fat has little or no difference in satiety ratings. What’s more, fat actually has twice the calories of protein or carbohydrates. In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fibre and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fibre, like fruits and veggies and lots of healthy whole grains.

6. Only dieting will promote weight loss.

Weight loss is 50% with proper diet (as mentioned above) and 50% with exercise. You need to burn already stored calories in the body to lose weight. Extra calories and extra carbs are converted into fat in the body for storage. Extra proteins get converted to uric acid. You need to burn out and eliminate that extra energy. Choose exercise from low intensity to gradually increasing to moderate and then high.

7.Detoxification is the quickest way to lose weight.

The truth is that while detox actually does help you lose weight very quickly, most of the weight loss is body water and the weight will come right back on as soon as you stop doing it. Detox can also help you lose stool through diarrhoea and that will cause your weight to drop fast but as soon as you eat, the stool will build up again. You can lose only so much weight when participating in a cleanse diet. It is much better to lose weight the conventional way—through eating a low-calorie diet and exercising in order to lose the extra pounds.

 

By 2 Comments

Buckwheat Flour Recipes

download

In an earlier blog I had written on Buckwheat (http://goqii.com/blog/know-the-health-benefits-of-buckwheat-a-wonder-grain/) I had mentioned about the various health benefits of buckwheat “a wonder grain” which is packed with amazing health benefiting nutrients. But, you would be wondering how does one eat this cereal to get all the nutrients present in it?

I have chalked out a few healthy and tasty recipes which can be made from this cereal. Buckwheat is available in two forms-grains and flour. Both the forms can be used for making various delicious recipes.

  1. Buckwheat Porridge

Screen-Shot-2015-06-15-at-4.30.49-PM

Ingredients: 2 serves

  1. Buckwheat grains (100 gms)
  2. Sweet potatoes cut into small cubes (2 small)
  3. Green chillies finely chopped (1 no)
  4. Cumin seeds (1/2 tsp)
  5. Salt (to taste)
  6. Ghee (1 tablespoon)
  7. Flaxseeds/Pumpkin seeds/Sunflower seeds (for garnishing)

Method: Heat ghee in a pressure cooker. Add cumin seeds, finely chopped green chillies and potatoes. Stir-fry for 2 mins. Then add buckwheat grains and sauté for 5 min. Add salt and 4 cups water. Mix all ingredients properly and close the lid of the pressure cooker. Let it boil till three whistles and then take off from the flame. When all the steam has been evaporated from the pressure cooker, open the lid and serve hot with Cucumber Raita (yoghurt salad). You can garnish it with flaxseeds/pumpkin seeds/sunflower seeds to make it more nutrient dense.

     2. Buckwheat flour pancakes

buckwheat-pancakes-600-4-of-5-600x446

Ingredients: 2 serves 

  1. Buckwheat flour (200 gms)/Buckwheat grains can also be ground in the mixer into flour at home to get the purest form of flour.
  2. 1 small wedge of raw pumpkin
  3. 1 medium size potato
  4. Green chillies finely chopped (1 no)
  5. Salt (to taste)
  6. Oil (4 tsp) 

Method: Grate potato and pumpkin without skin. Add them to the flour. Also, add green chillies and salt. Then add water and make a batter of little thick consistency. Heat a non-stick pan. Grease the pan with little oil. Pour one big spatula full of batter into the pan and spread it into a round shape. Keep it thick. Add ½ tsp oil around it and let it get cooked for a min. Then turn it around. When done, take it off from pan and cut into two halves. Serve hot with coriander-mint chutney.

3. Buckwheat Tikkis

Kuttu Ke Aate Ki Poori - कुट्टू के आटे की पूरी (Fried Bread of Buckwheat Flour)

Ingredients: 2 serves 

  1. Buckwheat flour (100 gms)
  2. 3 medium-sized boiled potatoes
  3. Boiled peas (1/4th cup)
  4. Grated carrot (1 small)
  5. Fined chopped green chillies
  6. Salt (to taste)
  7. Oil (2 tablespoons)
  8. Curd & Coriander leaves (for garnishing)

Method: Mash boiled potatoes. Add buckwheat flour and all other ingredients and mix well. Make small round balls and flatten it. Heat a non-stick pan and grease it lightly with oil. Put, these round flattened balls in a pan and little oil around them. Let them cook from both the sides until turn reddish brown. Garnish with little thick curd and coriander. Serve hot with tomato ketchup.

4.  Buckwheat flour flatbread (Parathas)

Ingredients: 2 serves 

  1. Buckwheat flour (200 gms)
  2. Unripe banana (1 no)
  3. Salt to taste
  4. Ghee (2 tablespoons)

Method: Boil unripe banana and mash it. Add salt and mashed banana to the flour and make a dough. Make small balls. Sprinkle some flour on the kitchen platform. Put the ball on it and spread it on kitchen platform into a small round shape like chapatti by pressing from hand. Put it in a non-stick flat pan and let it cook by adding ghee. Heat until it becomes golden brown in colour. Serve hot with yoghurt or potato curry.

5. Buckwheat flour Bread Pizza

IMG_2245-2

Ingredients: 2 serves

  1. 4 slices whole wheat bread
  2. 100 gm buckwheat flour
  3. Chopped onion (1 medium size)
  4. Chopped tomatoes ( 1 small)
  5. Grated carrot (1 small half)
  6. Finely chopped green chillies (1 small)
  7. Salt to taste
  8. Oil (4 tsp)

Method: Mix flour and chopped vegetables. Add salt and water. Make a batter of thick consistency. Pour 2 tbsp of this batter on one slice bread and spread well covering the whole front surface of the bread. Heat a non-stick pan and grease it with little oil. When the pan is heated, put the bread coated with batter in the pan upside down. Add ½ tsp oil and let it cook for a minute. Turn it, add ½ tsp oil again and let the other side get cooked. Take off the bread slice from the pan when both sides become golden brown. Serve hot with tomato ketchup or tamarind chutney.

 

By 3 Comments

10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

By 11 Comments

Know your Protein Powders!

Protein Powder

This blog is in continuation to my previous blog ‘Protein is not just about quantity, it’s also about quality’. If you missed it here is a link Protein is not just about quantity. It’s also about quality. I am never in favour of proteins powders but, if really required you can take them as supplements as an addition to the diet you eat. I emphasize on this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Protein powders are easy and convenient source of complete and high quality protein but these powders are devoid of other nutrients like fiber, vitamins and minerals which are got from our natural food items.

Calculate your protein requirement. See if you can meet them through your diet. Only if you are unable to give yourself the required quality and quantity of proteins then you should think to opt for protein supplements.

Choosing the protein powders: A tricky part

The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Protein powders are basically divided into two categories:

  • Animal source protein which include milk protein derivatives like whey and casein, beef and egg white protein.
  • Vegetable source protein include soy, rice, pea, hemp and sprouted grain proteins

 

1. A) ANIMAL PROTEINS

 

Whey protein:

It is derived from milk. The protein portion of whole milk consists of 20% whey protein. It is most popular protein powder because of its taste, high quality and economically too it’s very convenient.

 

Whey protein comes in two varieties, whey concentrate and whey isolate.

 

Whey Concentrate

  • This is a good source of protein powder that is absorbed at a moderate pace.
  • It can be used both pre and post workout but typically it is good to include it as snack in between meals.
  • It has low lactose level that is well tolerated by most lactose-sensitive people. It has trivial amounts of fat and carbs relative to your overall nutrient intake.

 

Whey Isolate

  • It is one of the quickest absorbing proteins
  • Whey isolate is virtually fat-free for those wishing to eliminate as much fat from their diet as possible. It is typically lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate
  • Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.

 

Casein or Milk Protein

  • Casein constitutes 80 percent of milk protein.
  • It takes longer digestion period as compared to whey concentrate and isolate.
  • Its takes about 5 to 7 hours to fully breakdown and this is one of the reasons for not consuming it post workout.
  • Before bed if you take in casein protein your body keeps absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.

 

Egg protein:

  • Like milk proteins, egg white is also naturally very low in fat and carbs.
  • Egg white protein is cholesterol-free and an excellent choice for those who wish to avoid dairy products.

 

  1. B) PLANT PROTEINS:

 

They are derived from a variety of sources, including peas, hemp, sprouts, and grains. They’re rich in vitamins and minerals, and often provide antioxidants, amino acids, fiber and more. They are typically suitable for vegetarian or vegan diets. They’re also well tolerated by lactose-sensitive individuals.

Soy Protein

  • It is the only plant-based protein considered to be a high-quality protein, containing all the essential amino acids in the ratios needed to support growth and development
  •  It is loaded with glutamine and arginine which helps to dilate blood vessels and allows nutrition to get into the muscles quicker.
  • This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein.

Conclusion

There are many different options of protein for you to choose from. Natural source of protein is the best but, based on your height, ideal weight and intensity of workout you may need to add a protein supplement into your diet. It is safe to take protein supplements if they are monitored properly as per your requirement. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods.

 

While there are no particular risks to consuming protein powder every day, you should not exceed your daily protein needs.  If you can meet your protein needs with whole foods, it’s the best thing. But, when you’re crunched for time, protein supplements can be your biggest ally.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]