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Healthy Eating: Dates and Walnut Cake

Dates and Walnut Cake

It’s the season to be jolly and nothing is jollier than a freshly baked homemade cake! As we slowly step towards the New Year, it would be awesome to end 2022 on a healthy note. So let’s bake our own healthy and delicious eggless Dates and Walnut Cake! It’s a dense, rich cake which provides you with healthy fats and nutrition.

This is a recipe we’re sure your family will enjoy!

What You Will Need

  • Dates – 1 cup
  • Milk – 1 cup
  • Whole Wheat Flour – 1.5 cup
  • Roughly Chopped Walnuts – ½ cup
  • Coffee – ½ tsp
  • Cinnamon Powder – ½ tsp
  • Olive Oil – 100 ml
  • Baking powder – ½ tsp
  • Baking soda – 1 tsp
  • Salt – ½ tsp

How to Prepare 

  1. Soak coffee in a little water.
  2. Soak Dates in hot milk for 2-3 hours until they soften. Then grind the dates + milk into a fine paste in a mixer.
  3. Take the date paste out in a mixing bowl and add olive oil to it.
  4. Sieve the whole wheat flour, baking powder, baking soda, coffee, cinnamon powder & salt and mix well with the dates puree using whisker.
  5. Now, add the chopped walnuts in the batter and gently fold them within. The cake batter is ready for further process.

From here on, there are two ways you can go. One with a Steamer and the other with an Oven.

a. Steamer

  1. Add a cup of salt in an idli steamer and place a plate or vessel in it and close the steamer.
  2. Preheat the steamer for 10 minutes at high flame.
  3. Transfer the cake batter in a properly greased pan and keep it inside the steamer.
  4. Cook the cake in the steamer at low – medium flame for 30-35 mins.

b. Oven

  1. Preheat the oven for 10 min.
  2. Transfer the cake batter in a greased mould and bake it for 35 to 40 min at 180 degree Celsius.
  3. Your cake is ready! 

Highlights of the Dates and Walnut Cake

  • Definitely, a cake with no unhealthy fats, giving you the satiety of eating a dessert.
  • Dates make it nourishing for the guests as it is packed with a host of heart-healthy nutrients.
  • Most importantly, it is absolutely yummy! 

Before you begin preparing this wholesome dates and walnuts cake, check with your doctor for any allergies you might have. For more tasty and healthy recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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5 Precautions You Need To Take For a Healthy Winter

healthy winter

We can’t say it enough – though winter season is a pleasant time, it does come along with its own host of illnesses. Cold and flu are synonymous with winter. So what exactly can you do to avoid sickness and enjoy the pleasantness this season has to offer? Let’s look at a few precautionary measures you can practice for a healthy winter! 

5 Tips For a Healthy Winter 

  1. Try to follow a well-balanced diet: The diet should contain all the basic 5 food groups. According to ICMR, the basic 5 food groups are cereals and millets, pulses and legumes, fruits and vegetables, milk and meat products, fats and oils. Out of the aforementioned food groups, we should concentrate more on fruits and vegetables because they boost and strengthen immunity with the help of vitamins and minerals. 
  2. Keep exercising: It will keep you warm and improve immunity against seasonal ailments like fever and cold – ensuring a healthy winter! Physical activity also helps us become fit during the winter season. Focus more on indoor exercises like squats, spot jogging, push-ups and yoga as due to the cold climate, you might not be able to step out.
  3. Drink sufficient water: Make sure that you are drinking more than 2 liters of water every day. During winter, most of us do not drink adequate amounts of water. Another important thing to be considered is the use of lukewarm water instead of cold water for drinking. You can use Tulsi, jeera and basil leaf induced water as well. Water helps remove toxins from the body, helps balance body fluid – preventing dehydration and carries nutrients to body cells. Water is definitely an important part of a healthy winter. 
  4. Proper Skincare: This season is quite hard on the skin. The main problems associated with skin include dryness, itching, chapped lips and cracked heels. Try to use Vitamin E rich moisturizer, body lotion and sun protection cream every day. Drinking more water will also hydrate the skin. Stock up on good winter clothes and keep lip balm handy at all times. 
  5. Health Checkup: Precautions for a healthy winter includes a health checkup. Asthma, fever, sore throat and joint pains are the most common health problems during winter. There is also an increased risk of heart attacks as low temperature induces more pressure on the heart. Cardiac patients, persons with high cholesterol and triglyceride levels should definitely go for a  regular checkup. 

In addition to the above, make sure you have 7-8 hours of good sleep. Also, remember to maintain good personal hygiene by washing your hands and bathing regularly to keep germs and viruses away.

We hope these precautionary measures help you have a wonderful and healthy winter. Do leave your thoughts in the comments below.

For more on winter, check out Healthy Reads or speak to an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Alpesh Patel

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his lifestyle, losing 20kg in 9 months and getting healthier with GOQii.

Leading A Sedentary Lifestyle & Facing Multiple Health Issues 

Based in Ahmedabad, Alpesh Patel is a 50 year old Automotive Engineer with a desk job. His desk job made him quite sedentary and being a foodie, he would eat anything he liked – which led to weight gain. It became a norm and before he knew it, he had gained 92kg with a waistline of 46”. 

While weight gain is one issue, it never happens in isolation. Along with weight gain, he began facing issues such as high BP and heart issues among other complications. His wife, friends and family would keep pointing out that he needed to do something about his weight. While he paid no heed, his condition had come to a point where he could barely walk, would get breathless and his legs would swell. That’s when he decided to visit his doctor.

In November 2021, a check up with the doctor revealed that he needed an angioplasty. Alpesh consulted two other doctors and then he was referred to Dr. Bhupesh Shah, one of the leading cardiologists in Ahmedabad. A check revealed that  he had a blood clot that had spread to his lungs and had to be immediately removed.  

After this procedure, Alpesh was recommended to enroll into the Care Plus Programme of GOQii for managing his issues better and also for a lifestyle change. He was also put on medication.  

Coming onboard the GOQii Care Plus Programme

Alpesh Patel enrolled into GOQii’s Care Plus Programme in Dec 2021. As part of the programme, he was given a coach to guide him and help him manage his issues. He was also given a GOQii Vital ECG tracker.  “Joining GOQii has been the turning point in my life,” says Alpesh Patel. 

On interacting with his GOQii Coach Sweta Jaiswal, Alpesh realised how his habits affected his lifestyle. After the doctor visit he thought he could never get back to being normal. But, Coach Sweta helped him understand how a daily routine centred around a good, balanced diet, portion control, exercise and sleep can help him get back on track and healthy.

“My lifestyle was sedentary. Despite everyone telling me that I was putting on weight, I should exercise and do something about it, I never did anything. I never was interested in doing anything. I would sit in one place for hours together. It is only when I got the tracker I realised that I was walking barely 200-300 steps a day,” says Alpesh.

He says he is a big fan of the GOQii App which is a one stop shop. You have videos for exercise and yoga, you can track your steps, you have a GOQii Health Store where you can buy healthy products, you can chat with your coach and interact with other like minded people as well on GOQii Arena.

What Were The Results Of Alpesh Patel’s Efforts? 

GHS - Weight Loss - Before and After AlpeshWhen Alpesh joined, he was obese, had unhealthy eating habits, hyperlipidemia, and even complained of kidney stones. “His determination and willpower was at a standstill but he was willing to make the required modifications in his day to day life to see the desired changes. Initially the steps and new routine took a toll over him as used to breathe heavily but by making slow and steady changes, with a ‘Never Give Up’ attitude, he lost the inches and fat for good,” says Coach Sweta Jaiswal.

From walking 200-300 steps before, Alpesh now walks close to 20k steps daily. He has also cut down on junk food and eats on time. The result of following a good diet, exercise and sleeping well on time has resulted in him losing 20kg in 9 months. His blood thinner medication has been reduced from 20mg to 10mg. His water intake has also increased and he sleeps for an average of 7hrs daily. 

“His cholesterol & BP are also in range and kidney stone issue is diluted. Despite his one leg slightly affected by Polio, he has been doing regular exercise and his determination and will power to work towards improving his health has proved to be fruitful,” says coach Sweta Jaiswal.

Alpesh exercises daily for 30 minutes, has salads, a good wholesome lunch and a light dinner. He says, “People around me are also seeing the change and are quite startled at how I have been able to lose so much weight”. He has been an inspiration and an influence to people around him.

Does this story inspire you to make a lifestyle change? Subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads. 

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Food is Your Fountain of Youth! Healthy Eating Tips for the Elderly

Healthy Eating Tips for the ElderlyAs we mentioned in our IndiaFit Report 2020: India’s Ikigai – The Secret to Longevity, there are some folks who manage to live long and healthy lives thanks to their discipline, but most people usually find their health crumbling. In old age, a human either becomes disinterested in eating or can’t manage their meals due to medical conditions which make eating difficult. There is a loss of appetite as anxiety, depression, irritability or gastric trouble become commonplace.

The body of the elderly needs to be cared for and fed with good food so that it helps in combating stress, depression, fight inflammation and pain. With the growing rate of diabetes in the mid-40s, by the time a person reaches 70-80 years of age, the damage done to the organs by diabetes or any other lifestyle disease is unpredictable.

Healthy Eating Tips for the Elderly

It is important that the elderly eat small meals at frequent intervals. The diet should be a balance of carbohydrates, proteins, fats, vitamins and minerals. In fact, the food should be appealing. Let’s see how we can incorporate all of this:

  • The diet of the elderly should contain complex carbohydrates like Wheat, Oats, Ragi, Jowar, Brown rice and should avoid refined cereals like white bread and maida.
  • Protein is a very important nutrient because there is a lot of muscle wastage that occurs in old age. Loss of skin tone, loss of skin elasticity is profound. The diet should include good sources of proteins such as lentils, dals, soybean, milk and milk products. For non-vegetarians, boiled egg whites every day is recommended. Opt for skinless chicken which can be grilled, roasted or used in soups. 
  • Healthy fats are essential to protect the heart and provide essential vitamins such as vitamin E which protects the body organs and nourishes the skin. Include soaked almonds, walnuts, dates, dried figs in the diet in the form of morning snacks. Fish like Salmon provides Omega 3 fatty acids which help fight against cancers. 
  • As we age our digestive system slows down. Many face a problem digesting fiber. While it is easy to consume salads or raw veggies, for some, it is difficult and leads to constipating, bloating or gassiness. In this case, it is better to consume vegetables which are boiled or steamed. Unstrained vegetable soups and vegetable smoothies are good options as well. 
  • Including 1-2 servings of fruits every day is crucial. Fruits not only regulate blood sugar but also provide essential minerals and vitamins to the body. 
  • The most important thing is to hydrate, hydrate, hydrate and hydrate! Especially at old age, it is more important to consume 2-3 liters of water every day. Having 1 glass of warm water immediately after waking up stimulates the body cells. For improving digestion, consuming 1 glass of warm water half an hour before and half and hour after meals is a must. 
  • Don’t forget to include anti-inflammatory foods like turmeric, ginger and cinnamon. They will help protect against bone disease and reduce joint pains while protecting the heart. Consuming ginger water in the day helps treat various digestion related issues as well. 

What’s an Ideal Meal Plan? 

If you need a roadmap or an ideal plan, here it is: 

  1. Start the day with a glass of warm water, lemon water or ginger water with half tsp of honey. 
  2. Eat a healthy breakfast consisting of oats porridge, khichdi, vegetable idli, paneer dosa or poha with a glass of milk or boiled egg white. 
  3. Mid morning should contain a fruit which can be an apple, guava, watermelon, pears, banana, papaya or you can have a mixed fruit bowl as well.
  4. Lunch should include roti or rice with 1 bowl dal, a bowl of vegetable curry, 1 salad and 1 bowl of curd. 
  5. Dinner should be the same as lunch, although, it should be lighter. Cut down the quantity of rice/roti. Eat dinner at least 2-3 hours before bed to ensure proper digestion. 
  6. Before bed, drink low fat milk to ensure good sleep and provide your body with calcium for strong bones. You can also add turmeric to it for extra benefits! 

Before you undertake this meal plan or decide to follow it religiously, you need to consult your doctor or nutritionist to check how it may affect any existing medical condition you may have. Along with all kinds of fruits, veggies and healthy foods, don’t forget to stay active! 

We hope these healthy eating tips for the elderly help you. Do share your thoughts in the comments below. To subscribe for GOQii’s personalised health coaching and get more of these tips from a GOQii Coach, click here: https://goqiiapp.page.link/bsr 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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