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Healthy Eating: Black Sesame Seeds Chutney

black sesame seeds chutney

There are mainly 3 types of sesame seeds – black, white and red or brown. Of these three, black sesame seeds rank the highest, white medium and red falls the lowest in nutritional qualities. Let’s look at a black sesame seeds chutney or a spice mix recipe which will be moist due to sesame oil from the seeds. We can store it in an airtight container and relish it with roti, bhakri, khakara, idli, dosa or even rice. This is a very easy way to include sesame seeds to your daily diet. 

What You Will Need 

  • Black sesame seeds – one small cup
  • Salt – to taste
  • Dry red chili – 7 to 8
  • Garlic pods – 7 to 8

How To Prepare

  1. Dry roast black sesame seeds on medium flame. Remove them after they start popping and get roasted. Let them cool. 
  2. Next, roast red dry chilies till the moisture in them dries up. Remove this and let it cool.
  3. Now, add sesame seeds and roasted chilly and grind it to a coarse powder in a mixer grinder. 
  4. Once it seems blended well, add the garlic pods and salt and grind them so that they blend together nicely. 
  5. Your black sesame seeds chutney is ready! 

Benefits of the Black Sesame Seeds Chutney 

  • Sesame seeds are an excellent source of copper, manganese, calcium, magnesium, iron, phosphorus, vitamin B1, B6, Niacin, zinc, molybdenum and selenium. They’re also rich in dietary fiber, proteins and carbohydrates. 
  • Sesame seeds can prevent and control diabetes. They also aid in reducing the risks of cancer.  
  • Improves and supports bone health. 
  • As a strong anti inflammatory agent, they are known to reduce cardiovascular diseases and hypertension. 
  • Reduces signs of premature aging and strengthens muscle tissue and hair.  
  • Sesame seeds also protects DNA from harmful effects of radiation either from accidental or natural sources or by chemotherapy or radiotherapy

We hope you enjoy this Black Sesame Seeds Chutney. Do try it out and leave your feedback in the comments below. For more Healthy Recipes, checkout Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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All Natural Amla Murabba: A Recipe To Level Up Your Health!

amla murabbaAmla, Amalaki or Indian Gooseberry is one of the most important part of many Ayurvedic medicines. It is a powerhouse of not just antioxidants and vitamin c, but also a good source of calcium, iron, phosphorus, carotene, vitamin B and fiber. Available for consumption in various forms like churna, juice, candies, pickles and supplements, benefits of this superfood are innumerable.

This is a highly recommended food for common problems like hair fall to severe health concerns like helping in preventing the formation of cancer cells. The list of benefits is endless but commonly it is a great remedy for boosting immunity, improving gut health and liver function, preventing pancreatitis, balancing hormones, lowering blood pressure and reducing arthritis related pain due to inflammation.

Many of you have eaten Amla Murabba which is whole Amla simmered in sugar syrup, flavored with cardamom and saffron. Amla Murabba is such an invaluable preserve that you can’t afford to miss it! But what about the people who don’t have time for a long process of making Amla Murabba or are trying to discard white sugar completely from their diet? For them, I have a fantastic and hassle-free, all natural recipe! It can be made with just 2 ingredients, however, you can always add some more flavors to enhance the taste and of course, the nutritional benefits as well.

What You Will Need

  • Amla – 500 gms
  • Raw organic honey – 250 gms or more
  • Rock salt – ¼ tsp
  • Black pepper powder – ¼ tsp
  • Saffron – 3-4 strands
  • Cardamom powder – ¼ tsp

How to Prepare 

  1. Wash and completely wipe the Amla dry 
  2. Grate the amla, discarding the seeds and add all the flavoring ingredients like salt, saffron, cardamom and black pepper to it. 
  3. Fill this mixture in a glass or a ceramic container (just like traditionally used for pickles or any other preserves) and pour the raw organic honey over this mixture.
  4. As the honey makes its way to the bottom, make sure it completely covers the amla mixture. You can add more honey if you wish to. 
  5. Cover the container and keep it in sunlight for 4-5 hours for approximately 10 days. You can eat this mixture right away but keeping it in sunlight increases its shelf life. 
  6. After 10 days your all natural Amla Murabba is ready.

Please Note: Make sure everything from your hands to the Amla to the glass container are all dry. Any moisture is unfavorable for this kind of a preserve.

Highlights of the Amla Murabba  

  • Honey was used as a food preservative in ancient times. It works as a preservative because the high concentration of sugar in honey forces the water out of any yeast or bacteria cells that could otherwise contaminate the food. Along with that, honey itself has innumerable health benefits.
  • This recipe requires no cooking, hence, all the benefits of Amla are well packed which otherwise get destroyed during cooking.
  • Keeping it under the sun helps incorporate powerful benefits of sunlight as well in this recipe.

Hope you are as excited as I was after finding this recipe. Do try it and let me know your feedback in the comments section below! 

Want to try more healthy recipes? Check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce! 

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Exercise Hacks To Stay Fit At Home

exercise hacksWe’re almost at the end of monsoons but with a decent amount of heavy rainfall still out there, we can understand if you’re worried about stepping out to hit the gym. Don’t let that general lethargy of being home get you down. If you’re worried about getting that workout burn, we’ve got some exercise hacks that will get your blood pumping! 

Exercise Hacks to Consider 

  • Brooming & Mopping the Floor: With no maids to aid you, this is a task you’ll have to do yourself. Sweeping and mopping has its own benefits. For one, it can be used as a workout if done in a squat position and two, cleaning the whole house will keep your activity levels up! 
  • Water Bottles: can be used as dumbbells for your regular exercises. Exercises which simply can be done with water bottles are squat with a front raise along with lunges. Ensure your knees don’t go beyond your toes when you squat or lunge. Then biceps can be trained by doing front raises, side raises, curls, etc.
  • Wall Sits: Walls of your living room can be utilised to train or tone the body. With the back flat against the wall, arms straight, try to sit as if sitting on a chair and hold yourself for 30-60 secs or more if possible. Slowly and gradually increase the holding time. This is a good exercise for glutes.
  • Staircase Workout: Now, with the staircase, we have a number of exercises that can be done: 
    1. Stair Jogging: Start climbing stairs as if you are jogging, then come back down but keep your knees soft. Repeat for 3-4 times.
    2. Box Jump: Keeping feet shoulder-width apart, jump off the ground with both feet on the step into a squat position (knees should be bent to better absorb the shock of that jump), step down one foot after the other. Do 10 reps or more if needed.
    3. Bent Knee Push-ups: Simple push-ups by assuming yourself in a push up position with bent knees and feet crossed at back. Keeping your head, neck and back in one line. Slowly lower yourself towards the stair bending your elbows. Then push back to the starting position. Inhale as you go down and exhale on your way up.
    4. Mountain Climbers: In a plank position with hands firmly on the stair and head, neck and spine is in a straight line. Bring each thigh towards the chest one by one, keeping knees towards the elbow.
  • Blanket Battle Ropes: Hold the both ends of your blanket in each hand and move your arms in an up-down motion for a minute by bending your knees. Ensure your knees don’t extend beyond your toes. Keep your head, neck and spine in a straight line.

Apart from these easy exercise hacks, you can also try yoga, Surya Namaskar and other body weight exercises to keep yourself active. Variations and other home workouts for everything mentioned in this article can also be found on GOQii Play – demonstrated by fitness experts. 

You can also read up more about home workouts on Healthy Reads or tune in to live classes on GOQii PRO where our experts will guide you on the correct form, posture and make sure that you are well motivated! You can book a class now from the GOQii App.

#BeTheForce 

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8 Simple Health Tips You Can Follow At Work

8 Simple & Healthy Tips For Office WorkersIn the present day, our lifestyles have changed drastically. It’s not just our lifestyle but our working style as well. Being glued to a laptop or a system without moving for hours has become the current trend. We work for nearly 10-12 hours seated on a chair with minimal movement for lunch or to get fresh.

While this sedentary lifestyle is important to earn a livelihood, it comes at the cost of many health issues such as neck pain, back ache, eye problems and digestion issues from irregular eating habits, to name a few. Let’s not forget the part stress plays in our lives. The effects of being seated with no activity affects not only our physical health but our mental health as well. When at home, most people are either irregular with their workouts or do not have a fitness regime at all. Not being active at work and at home can be detrimental to your well-being.

This is certainly not a good way to lead a life. One should take some time out for themselves and give a thought to maintaining a balanced and healthy lifestyle. Introducing even a little bit of workout or walking in your daily routine can make a world of a difference. Some physical activity and slight changes in your working pattern and eating habits can help you stay healthy. Try following these 8 simple health tips while you work!

8 Simple Health Tips You Can Follow At Work 

Bring about a slight change in your lifestyle by doing these 8 simple health tips:

  1. Include a walk in between while traveling to work and back.
  2. Use the stairs instead of an elevator
  3. Sit with your back straight, in an erect position while seated on a chair. Try this technique to correct your posture while seated: https://goqii.com/blog/how-to-correct-your-posture-at-work/
  4. Get up after every couple of hours to stretch your back, arms and legs
  5. Keep a bottle of water at your desk and drink it frequently. Don’t forget that you need to drink at least 3l of water a day. You can also set reminders through the GOQii App
  6. Keep a few snacks, fruits or dry fruits on your desk so you can munch on them when hungry
  7. Keep the brightness of your system low and maintain a decent distance away from the screen
  8. Do not overeat when stressed. If you have begun a fitness regime, your appetite is likely to increase. If weight loss or maintaining a certain weight is one of your goals, you should stick to your diet and not eat more than required by your body. Avoid junk food especially.

In addition, you can add a freehand workout session of 15 minutes which you can perform either at work or at home. 5 basic but effective exercises like jumping jacks, squats, push ups, crunches and planks will do wonders. Do two sets of each of these exercises with 15-20 repetitions each. This will not only improve your health but stamina levels as well, helping you concentrate better as well as relieve you of stress or any other aches and pains caused by a sedentary lifestyle.

Following these simple health tips won’t affect your routine and they are easy to squeeze into your schedule as well. Try them out and let us know your thoughts in the comments below!

For more tips such as this, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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 […]