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5 accompaniments to avoid to keep you healthy and to lose weight

I am a foodie! Being a Marwari, our meals are not simple staple food and contains lot of accompaniments along with basic roti, vegetables (sabzi), dal (lentils) and rice. In my quest for personal fitness and wanting to lose weight, I initially struggled for few months. I kept wondering why am I not losing weight in spite of eating at regular intervals, not cheating, not eating out, limiting high fat food intake, proper exercise routine, good 8 hours sleep and also resorting to meditation to remain stress free ?

These questions kept lingering in my thoughts and one fine day my health expert analyzed my routine, my diet and figured that there were few dishes that I should be avoiding or limiting my intake on if I need to lose or maintain my weight. That’s when I found the solution and achieved the best results on this journey!

I would like to share with you all about the most common 5 side dishes that people love, but, should be avoided or have it once in a while if you are on weight loss journey.

(1) Papad

Ahh!! That crunchy crispy papad.

Rice and dal seem like an incomplete meal without Papad on the side. Papads can be deep fried–extremely unhealthy – or roasted – which is equally unhealthy! They can be made from rice, flour, potatoes or chickpeas and are mixed with a variety of spices, salt, and oil. An uncontrolled serving of Papad can amp your calorie intake and exceed your daily budget. The increase in sodium can lead to water retention, bloating, and constant thirst and may even cause an increase in one’s blood pressure. Since, most of them consume more Papad in one sitting it may lead to acidity, and digestive problems too. When fried using same oil many times, the reused oil becomes transfat leading to cardiac issues and high cholesterol. When dry roasted, acrylamide is formed due to the presence of sodium benzoate. So, be mindful.

(2) Pickles

A spoonful of pickle can spice up any meal. In fact I have seen people can take their meal only with pickles without any veggies sometimes. It works well with curd rice; adds a punch to Potato Breads (Aloo Paranthas), and makes Theplas (Breads made of various grains) the best dish to snack on! Pickles stand out as flavorful, low-calorie vegetables and is high in vitamin K. However, pickles are loaded with calories because of the oil they are preserved in and their nutrition content is almost zero, as the vegetables and fruits are minced and dried, which takes away the nutritional value. Like Papads, they are high in sodium due to the use of excessive salt for preservatives which might lead to hypertension if taken in excess. So Again the same funda…Eat in limit!

 (3) Salad dressings  

Salad…salad and just salads!!! Most of the weight loss dieters say they are on some kind of only salads diet! But, still not losing weight?

If you think having salads at the start of your meal will help you eat one less parantha, then go ahead and have a bowl. But, this salad helps only if it is not loaded with high-calorie dressings. Adding dressing to a salad can make the calorie content soar. Dressings such as Thousand Islands and Mayonnaise are loaded with calories, most of them fat. Stick to olive oil, lemon or low-fat yogurt instead!

(4) Soups

Salads are mostly accompanied with bowl of soup. And, one is right in thinking that a soup can be a healthy meal. It can fill your stomach and make you go less on other carbohydrate foods. But, if the soup is loaded with toppings such as cheese, cream, and croutons, it’s far from being healthy. Stick to clear soup with pieces of veggies and meats; shun all cream-based soups. And never pick up the soup sticks or dinner rolls that accompany your soup in a restaurant. That’s another side you don’t need! Go for more of homemade soups without any corn flour and also avoid packaged one as they are also high in sodium being added as preservative. Rather you can add oats flour as thickening agent. You can also opt for healthy cold soups.

(5) Boondi Raita

This curd based mixture is a hot favourite with most of us. Curd is high in protein, calcium, probiotic and the perfectly aid in digestion. It’s good to have curd daily for a healthy gut. The problem begins when you add fried snack to it. Boondi is nothing but fried globules of chickpea flour. The addition makes it a high-caloric food. When fried in reused oil, it becomes transfat and thus may lead to heart issues. So you can opt for veggies in curd or spinach, cabbage, pomegranate, carrot, cucumber, onion and the likes instead of a friend snack in curd.

So be mindful with all these above foods and get fitter and healthier.

We hope this article helps you make informed choices for your weight loss journey. Have any tips on healthier accompaniments? Share them with us in the comments below. For more guidance on nutrition and weight management, explore Healthy Reads or consult a certified expert through GOQii’s Personalised Health Coaching here.

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10 tips to retain nutrients while cooking

Young lady chopping vegetables

We try different methods of cooking- boiling, sauteing, frying, grilling etc. Everyone has their own unique way of preparing a particular dish. Isn’t it? We never realize why one is following particular steps for cooking as compared to the other. Ever thought about nutrient losses that might be occurring while cooking?

I thought of writing this blog as I have seen my “cook” cooking in some different ways wherein you will end up losing all nutrients. I am sure many of us might be doing the same unknowingly.

Here are 10 simple tips which will help you retain nutrients while cooking. So that you can ensure highly nutritious food being served to your loved ones.

  1. When peeling the skin of vegetables do peel as thinly as possible. The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeling. Peel only when absolutely necessary.
  2. Do not cut vegetables into very small cubes as the surface area of vegetable increases that comes in contact with oxygen, destroying more
  3. Don’t soak vegetables in water to prevent discoloration-Almost 40% of water-soluble vitamins and minerals are lost in the water. If you must soak, use up the soaking water to knead the dough, prepare soups and gravies
  4. Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.
  5. Do not throw away the excess water drained after boiling rice or vegetables. When preparing cottage cheese, the water left over after curdling (called whey)-is extremely rich in good quality proteins and vitamins and should be used up in preparing gravies, kneading dough or simply had as a refreshing drink after flavouring with lemon juice, salt and pepper.
  6. Do not keep milk open or exposed to light, as a considerable destruction of riboflavin can occur.
  7. It is preferable to cook vegetables in a minimum amount of water keeping the vessel covered and to consume it as soon as possible. Reheating cooked vegetables further destroys vitamins.
  8. Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the centre of the vegetables, helping better retention of its nutrients. Do eat with skin on whenever possible.
  9. Baking soda makes cooking water alkaline and thus helps retain the colour of vegetables as well as speed up the cooking process, BUT it destroys thiamine and vitamin C.
  10. Deep frying and heating for a long time or heating at a high temperature should be avoided during cooking. If food material is heated above 700 C for a long duration, proteins become hard and coagulated. In this form, they are not easily absorbed by the body. Thus, overcooking results in loss of precious nutrients.

Do ensure you try these tips and make your food nutritious. Since Healthy food = Healthy you. These insightful cooking tips empower you to create meals that are not only delicious but also rich in essential nutrients. By adopting a mindful approach to cooking, you can preserve the goodness in every bite, contributing to a healthier and more balanced life. Share your thoughts in the comments below, and find more articles on Nutrition here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Why Electrolytes are so important for our body?

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Ever wondered what to drink during and after an exercise session, more importantly if you are an athlete training intensely for your next run or next match or a practice session; well the options are galore like plain water, sports drinks, energy drinks, fruit juice?

Which among these is the best and why? Are sports drinks better than plain water? Do they have some super energy ingredient or a magic formula that boosts performance?

Well the answer is yes, they do contain, not a magic formula but, a balanced proportion of ELECTROLYTES! So what are these electrolytes…let us understand their role and function in the human body.

Electrolytes are minerals which when dissolved in water; break into small electrically-charged particles called ions. These can either be positively-charged (anode) or negatively-charged (cathode) ions. Our body needs a balanced number of cathodes and anodes to stay healthy.

The most important electrolytes required by the human body are sodium, potassium, magnesium, calcium, chloride and phosphate. These are present in all body cells and fluids and play a vital role in maintaining proper hydration and balance of water within and between body cells. Each electrolyte has certain specific functions-

  • Calcium is responsible for building and maintaining strong bones, also plays a vital role in muscle and nerve functions, especially muscle contraction and nerve impulse transmission i.e. transport of signals up and down the nerves which in turn directs the muscles to act
  • Sodium is the dominant positive ion which regulates body’s water content and also aids nerve communication.
  • Chloride is found in blood and fluid outer layer of cells; along with sodium it helps control body’s water content.
  • Potassium is needed to maintain normal functions of cells and muscles.
  • Magnesium helps convert blood sugar into energy, also supports over 300 enzyme reactions.
  • Phosphate facilitates absorption of calcium in bones as well as regulates the blood pH level.

As athletes train and perform. They sweat and lose fluids as well as electrolytes in the process. Drinking water replenishes hydration but, not electrolytes. In fact, drinking only water can sometimes dangerously dilute electrolytes in the body and worsen existing imbalance. This imbalance can manifest in form of symptoms like fatigue, muscle cramps, nausea, stomach cramps, stiff and achy joints, and even confusion and impaired judgement. In severe cases, seizures and even heart failure can occur. In other words, electrolyte depletion and imbalance can severely affect an athlete’s performance.

What can be done to prevent an electrolyte imbalance?

Sports drinks definitely play a role in reinstating electrolyte balance but, these are laden with sugar adding extra calories. A better way can be to indulge in foods rich in particular electrolytes like-

  • A salty meal like soup before a strenuous exercise session can help retain fluid and maintain hydration during exercise
  • Tomatoes, Olives, Lettuce help to replenish chloride
  • A large Banana contains 450-600 mg of Potassium
  • Melons, oranges, raisins or prunes, sweet potatoes, peas and beans are rich in sodium
  • Research shows that milk contains a mix of carbohydrates, calcium, sodium, potassium and good protein which aids muscle recovery.

Inclusion of these calcium rich foods like milk and cereal, yoghurt or latte in your diet helps a lot in creating Electrolyte balance.

We hope these insights into the importance of electrolytes in our body shed light on their crucial role. If you found this information helpful, feel free to share your thoughts in the comments below. For a deeper understanding of nutrition and health, explore Healthy Reads. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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The Miraculous Health Benefits Of Horse Gram

horse gram

Horse gram, also known as Kulthi Dal, is neither unique nor ordinary. It is lesser-known and most still don’t recognize this precious ingredient. Its medicinal effects are enormous. It doesn’t play an important role in any cuisine but it can make any cuisine healthier and might enhance the nutritional value once it is fully adopted by any regional cuisine.

Medicinal Uses of Horse Gram

  1. Anti Hyperglycemic: Horse gram seed possesses antihyperglycemic properties which control the glucose level in the blood. It lessens the absorption of carbohydrates and has copious amounts of soluble fiber.
  2. Hemolytic Activity: The seeds make anti-inflammatory drugs that efficiently neutralize indirect hemolytic activity.
  3. Diuretic activity: Kulthi Dal increases the flow of urine. It creates pressure on the deposited stone and thanks to this pressure, the stone comes down and gets removed through urination. One of the studies published in the Journal of the Association of Physicians of India in 2010 compared the effect of Kultha and potassium citrate on 47 patients with renal stones. It has been concluded that Kultha is often used to reduce the recurrence of calcium oxalate stone and had better results than the utilization of conventional potassium citrate.
  4. Treats Jaundice: Horse gram water is being used in Andhra Pradesh for the treatment of Jaundice.
  5. Relieves Cough and Cold: When consumed as soup, it helps relieve congestion by liquifying mucus and opens up the nasal tracts, allowing the mucus membranes to melt-up. Thus, horse gram water has been found effective in relieving cough and cold. This helps with easy breathing since the specified nutrients are boosting the metabolism of the body and immunity as well.
  6. Helps Weight Loss: Consuming this miraculous gram helps reduce body weight. Also, if we add powdered horse gram with sour buttermilk and apply it to the fat deposited area, it helps to cut back the fat.
  7. Treats Leucorrhea: Kulth is also used as a treatment for leucorrhoea (discharge from the vagina) and menstrual disorders in the hilly regions. According to Ayurveda, if we soak a handful of these overnight in a bowl of water, and boil it the subsequent day and use this water for consumption thrice daily, it will help treat the symptoms of leucorrhea. Being rich in iron, proteins, and calcium, is really good for kids too.
  8. Treats Piles: Piles happen when the veins in the rectum swell up and get inflamed, causing a lot of pain. Despite rushing to the pharmacy for medication and treatment, experts recommend the utilization of horse gram. Soak a cup of these overnight and consume the water the next day. Eat the gram steamed as a salad as well. The roughage in it, together with the fibre, helps treat piles effectively.
  9. Rich source of various natural bioactive substances: such as phytic acid, fibre and phenolic acid, etc. These bioactive substances have immense potential for curing different types of diseases such as cold, streptococcal sore throat, fever, urinary stones, asthma, bronchitis and leucoderma, etc.
  10. Skin Rashes and Boils: Horse gram can also be used as a topical pack to treat rashes, boils, and disorders of the skin to some extent. This is because it is antimicrobial and antibacterial, and has plenty of antioxidants in it in conjunction with minerals to nourish, replicate the healthy lipid layers of the skin and more.

Best Recipes

  • Kulthi Water: It is a lengthy process but truly natural without any side effects. Soak 25 grams in 250 ml of water overnight and in the morning, strain the water and drink this water on an empty stomach. Later, add the same amount of water in the same soaked horse gram and drink it for lunch. Continuing this process for 6 months will help break kidney stones. Later on, you’ll make thin dal of this soaked horse gram and can be consumed along with rice or roti.
  • Kulthi soup: Take 200 grams of kulthi dal with 2 liters of water and boil it on a slow flame for around 4-5 hours. When it’s reduced to half, consume it for lunchtime. Try having this soup alone at that time. Within a week or two, it will start working.

That’s a lot of nutritional and health benefits, don’t you think? Go get your horse grams now! We hope this article helps you. Do leave your thoughts in the comments below! For more on nutrition and food, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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