Search Results for: tea

July 11, 2022 By Tarannum Khan Leave a Comment

How Regular Exercise Can Help You Fight Against Infections

Regular exercise has a major effect on the immune system. Staying active supports our immune system in a variety of ways such as reducing inflammation, increasing the presence of innate immune cells and positively affecting our gut microbes – all of which support our body’s defense mechanisms.

The Science Behind Exercise

Exercise stimulates the sympathetic nervous system and induces an integrated response from the body.
This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

YOU DON’T HAVE TO RUN A MARATHON!

Exercise doesn’t need to be long, intense or unpleasant to be effective.
Engagement in moderate activities such as walking, jogging, cycling, dancing for less than an hour can provide a range of immune benefits.
In contrast, a substantial sudden increase in physical activity can have adverse effects on our body’s defenses and increase the risk of tissue injury.
Moving the body in a way you enjoy can provide a much-needed positive boost

Health Benefits of Regular Exercise

Reduces health risk
Strengthens bones and muscles
Improves sleep
Better endurance
Improves mood and provides stress relief
Increase in energy and stamina
Weight management

Few Important Exercises & Their Uses

Aerobic Exercises: speed up your heart rate and breathing, which is important for many body functions. They help reduce the risk of many conditions including obesity, heart disease, high blood pressure, type- 2 diabetes, metabolic syndrome, stroke and certain types of cancers. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis as well as assist in weight management and/or weight loss.
Strength Training: No secret that strength training makes you stronger and fitter! It protects bone health and muscle mass while helping you keep weight off for good. It also helps you develop better body mechanics and helps keep chronic diseases at bay.
Stretching: This is a must if you sit for long hours as stretching for a few minutes can help you improve your performance while working out or doing other physical activities. A good warm up and cool down stretch can help you prevent injuries. It also helps your joints move through their full range of motion and maintain flexibility.
Balance Exercise: This form of exercise helps you feel steadier on your feet. It helps prevent falls and reduces the risk of lower–extremity injuries such as knee and ankle injuries as well as improves proprioception.

We hope this article helps you get into the habit of regular exercise! Do you already engage in some activity? Let us know your favorite in the comments below.

If you’re a beginner and want to start exercising or if you want to take your exercise routine to the next level, book a live, online session with an expert on GOQii PRO within the GOQii App now!

For more on health and fitness, explore Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Get Active and #BeTheForce

July 9, 2022 By Sophya Sebastian 13 Comments

Healthy Eating: Nutritious Jackfruit Dumplings

Kumbilappam is an authentic snack of Kerala. It is made at most homes in Kerala during the Jackfruit season. These Jackfruit Dumplings are prepared using ripe jackfruit puree, jaggery, grated coconut, cumin seed powder, cardamom powder and rice flour. This snack has different names in different parts of Kerala such as Chaka kumbulappam, Chakka Appam, Vazhanayappam and Theraliyappam. The mixture is wrapped and steamed in Indian Bay leaves which imparts a special fragrance.

Ingredients:

Ripe jackfruit pods/bulbs – 2cups
Jaggery -1 cup (adjust according to your taste)
Grated coconut – 1 cup
Rice flour(roasted) – 2 cups
Powdered cardamom – ½ tsp
Crushed/powdered cumin seeds – ½ tsp
Bay leaves – 12
A pinch of Salt

Method:

Remove the seeds from jackfruit pods and pressure cook the jackfruit for 2-3 whistles.
After cooling, blend it into a smooth paste in a mixer and transfer it to a bowl.
Add jaggery, grated coconut, cardamom powder, cumin seed powder and salt and just pulse it (do not make it like a paste).
Add this mixture to the jackfruit puree and mix well.
Add roasted rice flour little by little and make a smooth dough out of it which is not too hard. If the dough is hard, add little water and don’t worry if the dough is slightly liquidy. The rice flour will absorb the moisture.
Cover and keep aside for about 10 minutes.
Make cones from the bay leaves using a toothpick. Leave the upper edge of the leaf to close the cone.
Put the dough into the cone and cover the top with the upper edge of the leaf. Continue the process until the entire dough is used up.
Place these yummy dumplings in a steamer and steam it for 30-45 minutes.
Serve warm! Once cool, you can store these jackfruit dumplings in a fridge and steam them before eating!

Quick Tips

You can use banana leaves if bay leaves are not available
You can also transfer the prepared smooth dough into a plate (brush a little ghee) and steam it in a steamer until done.

Health Benefits of Jackfruit Dumplings

The fruit is made of easily digestible bulbs with simple sugars that when eaten, replenish energy. 100g of jackfruit gives 94 calories, 1g protein, 2g dietary fiber.
It’s rich in vitamin C. Hence, it improves the immune system and slows aging of the skin.
High in antioxidants – Carotenoids, the pigments that give jackfruit its yellow colour, are high in vitamin A. These protect cells from damage, prevent eye diseases and heart diseases. Vitamin A is capable of keeping mucous membrane and skin healthy. Beta carotene present in the jackfruit lowers the risk of lung disease and oral cancer.
It has the potential to reduce the risk of heart disease due to its content of potassium, magnesium and fiber. Being a rich source of potassium, it has the ability to control heart rate and high blood pressure. The magnesium content helps in the absorption of calcium and strengthens the bones.
Improves the digestion as it is rich in soluble and insoluble fiber thereby and keeps your bowel movements regular.
It is a rich source of iron and helps in keeping anaemia at bay and improves blood circulation too.
Being rich in copper, it helps in thyroid metabolism especially in hormone production and absorption.

We hope you enjoy this delicious Jackfruit Dumpling recipe! Do try it out and let us know your experience in the comments below.

For more healthy recipes check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

June 19, 2022 By Urvi Gohil 1 Comment

Healthy Eating: Idli Sandwich

The monsoons have begun and eating nutritious home cooked meals might be the best option for your health. As we understand that your regular food might get boring, adding a little twist would make things more interesting for you. So let’s begin by preparing this delicious and healthy Idli Sandwich.

What You Will Need

Idli Batter – 500 g
Boiled & crushed corn – 2 tbsp
Finely chopped capsicum – 2 tbsp
Finely chopped onion – 2 tbsp
Grated carrot – 2 tbsp
Paneer – 50 gm
Finely chopped coriander – 1 tbsp
Green chilli paste – 1 tbsp
Salt as per taste
Oil – 2 tbsp
Chat masala – 1 tsp
Red chilli powder – 1 tsp
Black pepper powder – 1 tsp
Sesame seeds – 1 tsp
Mustard seeds – 1 tsp
Green chutney – ½ cup

How To Prepare

Add water in a steamer and put it to boil. Grease a plate with oil and pour 2 big spoons of batter on the plate and spread evenly. Sprinkle some red chilli powder and black pepper powder over it. Put the plate in the hot steamer and allow it to cook.
Once done, remove the plate and allow it to cool. Cut the cooked idli batter in a round shape using a mold. Make all the idlis in similar fashion.
Take a mixing bowl and add corn, capsicum, onion, carrot, paneer, coriander, green chilli paste, chat masala, salt and mix everything well.
Now, let us start making the sandwich. Take two idlis, spread green chutney on one side of both the idlis and in-between place the prepared stuffing.
On a pan, pour in some oil. After the oil heats up, add in the mustard seeds & sesame seeds. After they start crackling up, place the prepared sandwich on it.
After it is golden brown on one side, flip it over and cook the other side.
Our hot idli sandwich is ready! Enjoy it with chutney.

Note: You can also use your left over idlis to make these. Just cut the idli from the middle, stuff and grill.

Highlights of the Idli Sandwich recipe

It’s a sandwich recipe without the processed bread – which means it is automatically healthier!
Very rich in fiber & proteins – which make them super filling.
It makes the traditional idlis two times more nutritious with the addition of vegetables.

We hope you try this Idli Sandwich recipe and share your experience with us. Do upload your pics on social media and tag us! For more healthy recipes, check out Healthy Reads. To get more advice on recipes, nutrition and diet tips, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

June 17, 2022 By GOQii 1 Comment

Benefits Of Drinking Lukewarm Lemon Water Every Morning

What is your routine after you wake up in the morning? Do you reach out for a glass of water? Do you pour yourself a fresh cup of coffee? Maybe some tea? Well, you might be starting your mornings the wrong way then! Here’s why you should begin your day with a fresh glass of lukewarm lemon water.

We hope this information helps you switch to a glass of lukewarm lemon water in the morning and make lasting changes to your lifestyle!

For more articles on living healthy, check out Healthy Reads or reach out to a GOQii Coach who will guide and motivate you towards achieving your goals in a healthy and sustainable manner. You can subscribe here: https://goqiiapp.page.link/bsr