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Healthy Eating: Hariyali Soya Tikka

hariyali soya tikkaIdeally, tikkas are made with paneer or potatoes but in this alternate recipe, we’ll be using soya chunks. This Hariyali Soya Tikka recipe is low-fat and packs quite the protein punch! You can enjoy it as an evening snack or a main meal! 

What You Will Need 

  • Soya chunks- 1 cup
  • Hung curd – 1 cup
  • Onion (diced into cubes) – 1 cup
  • Tomato (diced into cubes) – 1 cup
  • Capsicum (diced into cubes) – 1 cup
  • Besan (gram flour) – 1 tbsp
  • Ginger garlic paste- 1 tbsp
  • Oil- 1 tsp
  • Coriander – ½ cup
  • Mint – ½ cup
  • Lemon juice – 1 tsp
  • Green chilli – 2
  • Salt as per taste
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tbsp
  • Chat masala – ½ tsp
  • Jeera powder – 1tsp
  • Garam masala powder – 1 tsp
  • Kasuri methi – ½ tsp

How To Prepare:

  1. Heat a pan and dry roast 2 tsp of gram flour for 1-2 min. Once the color changes a bit, slide the flour into a small bowl and allow it to cool.
  2. In a pan add oil and salt, once the water starts boiling add the soya chunks and cook for 10 min. Once done strain the chunks. After it cools press them between 2 palms and remove all the excess water. Keep the pressed chunks aside.
  3. Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
  4. Take a mixing bowl, and let us prepare the marinade. Add hung curd, gram flour, salt, green paste and all other spices. Give it a nice stir and enjoy the lovely green color.
  5. Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
  6. Once done, keep the bowl in the fridge to rest for 30-40 min, so the masalas can stick well to soya chunks and veggies.
  7. Keep a tawa on medium flame. Take a skewer and add soya chunks, capsicum, onion and tomatoes one by one, and repeat the process for all skewers.
  8. Grease the tawa with some oil, and put the skewers on tawa. After it is golden brown on one side, flip it over to cook on all sides.
  9. Our delicious hariyali soya tikkas are ready on a tawa without the grill or BBQ. Serve it hot with salad and green chutney.

Note: If you do not have skewers you can use toothpicks or just roast this on tawa directly. You can also use paneer or tofu instead of soya.

Highlights of the Hariyali Soya Tikka:

  • Extremely rich in protein and fiber. Has curd and all the magical spices which are great for the body
  • Gives you a very refreshing taste for your main meals.
  • Provides satiety in less quantity which stays with you for long.

Do try this delicious, lip-smacking Hariyali Soya Recipe recipe and leave your thoughts in the comments below. Find more healthy recipes here. You can also get recipes and nutritional advice customized for your health goals by speaking to our experts. Subscribe for Personalised Health Coaching now! 

#BeTheForce 

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आपको क्यों अपने फल खाने और सब्जियों का रस पीना चाहिए।

आपको क्यों अपने फल खाने और सब्जियों का रस पीना चाहिए।आपने कितनी बार फलों का जूस पिया है? आप कितनी बार अपनी सब्जियां खाते हैं? हालांकि हम मानते हैं कि दोनों करना काफी स्वस्थ है चूंकि फल और सब्जियां प्राकृतिक रूप से अच्छे होते हैं और इनमें शरीर के लिए आवश्यक सभी विटामिन और खनिज होते हैं, हमें ध्यान देना चाहिए कि हम शायद यह गलत कर रहे हों! आप ऐसा क्यों पूछ रहे हो? आइए जानें कि आपको अपने फल क्यों खाने चाहिए और अपनी सब्जियों का जूस क्यों पीना चाहिए!

फलों को जूस निकालने के बजाय उन्हें खाने के फायदे 

इसमें कोई शक नहीं है कि जूस आपके शरीर को विटामिन, मिनरलस, एंटीऑक्सिडेंट और अन्य पोषक तत्वों से पोषण देता है। अपने तरल रूप में, पूरे फल के सभी पोषक तत्व आपके शरीर द्वारा अब्सॉर्ब करने के लिए आसानी से उपलब्ध होंगे, हालांकि, रस निकालने से कुछ महत्वपूर्ण पोषक तत्व जूस में से निकल जाते हैं जिन्हें पूरे फल को खाकर प्राप्त किया जा सकता है।

  1. साबुत फल खाने से आपके शरीर को फाइबर मिलता है जो जूस बनाने की प्रक्रिया के दौरान समाप्त हो जाता है।
  2. एक पूरा फल आपको उन संवेदनशीलताओं से बचाता है जो जूसर द्वारा उत्पन्न गर्मी के कारण हो सकती हैं, अंततः फल के न्यूट्रिशनल वैल्यूज को कम कर देती हैं।
  3. आपका ब्लड शुगर नहीं बढ़ेगा। डायबिटीज (मधुमेह) वाले लोगों के लिए साबुत फलों की सलाह दी जाती है। 
  4. साबुत फलों में मौजूद फाइबर आपको लंबे समय तक भरा हुआ रखते हैं और कब्ज से भी राहत दिलाते हैं। 
  5. नाश्ते के रूप में, साबुत फल भूख से राहत दिलाते हैं, और एक ही बार में एक जूस पीने की तुलना में पाचन प्रक्रिया में भी कुछ समय लगता है। आखिरकार, यह खाने में सावधानी बरतने में मदद करता है और हमें लंबे समय तक भरा हुआ रखता है। 

सब्जियों के जूस के फायदे

सब्जियां खाना आपकी सेहत के लिए अच्छा होता है। हालाँकि, इनका रस पीने के कुछ लाभ हैं जिन्हें आप अपने दैनिक आहार में अधिकतम स्वास्थ्य लाभ के लिए शामिल कर सकते हैं। 

  1. सब्जियों का रस बनाने कि प्रक्रिया आपको एक समय में एक से अधिक सब्जियों को शामिल करने कि सहूलत प्रदान करवाता है।
  2. केवल एक या कुछ सब्ज़ियों के साथ हरी सलाद खाने की तुलना में अधिक मात्रा में सब्ज़ियों का जूस पीने से अधिक विटामिन मिलेंगे।
  3. कुछ प्रकार की सब्जियों के जूस ब्लड प्रेशर को कम करने और ब्लड वेसल्स को लाइन करने वाली मांसपेशियों को आराम देने में अधिक प्रभावी पाए गए हैं।
  4. सब्जियों का रस आपके शरीर को डेटोक्सीफी करने की गति को बढ़ा सकता है क्योंकि यह आसानी से अब्सॉर्ब और पच जाता है।
  5. खाना पकाने की प्रक्रिया के दौरान कुछ सब्जियों की पानी की मात्रा और विटामिन खो जाते हैं। इसलिए सब्जियों का जूस पीने से इन विटामिनों को बनाए रखने में मदद मिल सकती है।

याद रखने योग्य निर्देश:

  • हमारे पाचन तंत्र पूरे फलों और सब्जियों सहित फाइबर को संभालने और विभिन्न प्रकार के खाद्य पदार्थों से पोषक तत्व निकालने के लिए डिज़ाइन किया गया है। 
  • आपकी आवश्यकता, स्थिति और उपलब्धता के आधार पर कभी भी सुधार किया जा सकता है।
  • हमें हर दिन सब्जियों की कम से कम 5 सर्विंग और फलों की 2 सर्विंग्स की आवश्यकता होती है
  • एक जैसे रंग की सब्जियों और फलों में आम तौर पर एक जैसे प्रोटेक्टिव कंपाउंड्स होते हैं। अधिक लाभ प्राप्त करने के लिए, विभिन्न रंगों और किस्मों के फलों और सब्जियों को चुनना सबसे अच्छा होता है।

हमें उम्मीद है कि यह लेख आपको एक स्वस्थ बदलाव लाने में मदद करेगा। याद रखें कि इसके लिए कोई कठोर नियम नहीं है। वह करें जो आपके लिए सबसे अच्छा हो लेकिन इसका पालन करने से पहले अपने डायटीशियन या नूट्रिशनिस्ट से सलाह जरूर लें।

पोषण, फलों और सब्जियों के बारे में अधिक जानकारी के लिए पेर्सनलिज़्ड हेल्थ कोचिंग के लिए सदस्यता लेकर GOQii कोच से पूछें | 

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8 Basic Monsoon Trekking Essentials You Will Need For Your Next Climb

Monsoon Trekking EssentialsThe weather has been great and if you’re thinking about venturing outdoors for a little hike or trek in the lap of nature, it might be a good time to get to it! Whether you’re a seasoned trekker or if this is one of your first few treks, we all need a checklist before we make the climb. So what monsoon trekking essentials will you need? Let’s go over them! 

Monsoon Trekking Essentials You Will Need 

  1. Windcheater/Poncho: This accessory makes it to the top of the list for a reason. This is one of the trekking essentials you will need if you’re planning a trek during the monsoon. With the rain being unpredictable, it is imperative to keep yourself and your belongings as dry as possible. A basic poncho is a must have! Additionally, also carry a bag cover for your backpack so that all your trekking essentials are safe!  
  2. Trekking or Hiking Boots: When trekking during the monsoon, having a firm grip is everything because the terrain gets slippery and you might get severely injured if you’re not careful! Invest in a good pair of trekking or hiking boots that are sturdy enough. Practice with them on flat as well as uneven surfaces, so you break into them before your next climb. 
  3. Water Bottle or Hydra Pack: Staying hydrated on your journey is a must. You need to keep replenishing all the fluids you lose when you make a climb. Carry a minimum of 2L of water in a bottle or a hydra pack and remember to sip slowly and not gulp. 
  4. Healthy Snacks: Trekking can be a strenuous activity and your body needs fuel to perform that activity. To keep going, carry a nutritious trail mix or protein bars that will energize you along the way. You can also carry some healthy cookies! 
  5. The Right Clothes: Carry a Dri-Fit t-shirt or a full sleeved shirt. It will help absorb the sweat quicker and keep you dry. Moreso, wearing full sleeves along with trekking pants (avoid shorts) will save you from getting scratched against shrubs and bushes along the trail. Make sure you also carry a towel, an extra pair of clothes and socks in case you get wet. 
  6. Ziplock: There’s no harm in carrying gadgets you need on a trek but you must have a ziplock to keep them safe! Carry one where you can store your phone, electronics such as a portable charger and even your wallet to protect it from unexpected rainfall. 
  7. First Aid Kit: As much as we may try to avoid them, injuries might happen. Even if it is a small cut along the way. Always carry a first aid kit with cotton, bandage and a disinfectant. Make sure that a hand sanitizer is also a part of your first aid kit because hygiene comes first! 
  8. Power bank: You don’t want your phone’s battery running low during an emergency. Keep a power bank handy to ensure that your phone is charged just as much as you are!

There you have it! Carry these basic monsoon trekking essentials and you’re good to go! If you’re a beginner and new to trekking, you should also check out our previous article where we covered the Top 10 Basic Trekking Tips For Beginners. 

We hope this article helps you. Do share your thoughts in the comments below! If you need any help to train or build your stamina for a trek, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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How To Improve Sleep and Sleep Quality

sleepThere’s no denying that a healthy diet, exercise and stress management play an important role in living a healthy life. But, there’s one aspect that most of us miss and that’s getting adequate sleep! Why exactly is adequate and good quality sleep necessary for the body? 

Benefits Of Good Quality Sleep 

Good quality sleep is essential for overall health and well-being. Here are some of the key benefits of getting enough restful sleep:

  1. Improved Cognitive Function: Sleep plays a crucial role in consolidating memories and enhancing cognitive functions such as learning, problem-solving, and decision-making. It helps with information processing and improves focus and attention.
  2. Enhanced Mood: Quality sleep is linked to better emotional regulation and a more positive outlook. Lack of sleep can lead to irritability, mood swings, and an increased risk of developing mood disorders like depression and anxiety. It also helps reduce stress and promotes a sense of calmness. It allows the body to recover from the day’s stressors and prepares it to cope better with future challenges.
  3. Physical Health: Adequate sleep is associated with better physical health. It can help maintain a healthy immune system, reduce the risk of chronic illnesses like heart disease and diabetes, and promote a healthy metabolism and weight management.
  4. Increased Energy and Productivity: Good sleep provides the body with the necessary rest and rejuvenation, leading to increased energy levels and higher productivity during waking hours.
  5. Cellular Repair and Growth: While sleeping, the body undergoes important restorative processes. Tissues and muscles are repaired, and the body releases growth hormones, essential for overall growth and development.
  6. Cardiovascular Health: Sufficient sleep is associated with a lower risk of heart disease and stroke. It helps regulate blood pressure and reduces inflammation in the cardiovascular system.

Now that you know why you need it, let’s look at how to improve sleep and sleep quality.

How to Improve Sleep Quality

In case you are not getting adequate rest or aren’t getting any quality sleep or are facing issues falling asleep, we have some tips to help you out: 

  1. Bedtime and wake up time should be the same: Go to bed at the same time and wake up at the same time daily. Practice the same routine on weekends too. 
  2. Maintain Sleep Hygiene: Do not consume alcohol 6 hours before bedtime. Also, avoid caffeine 4 hours before sleeping and do not smoke before going to bed.  
  3. Limit Screen Time: Stay away from your gadgets and mobile phones at least an hour before sleeping. Put your phones on DND mode for uninterrupted rest.
  4. Environment Is Everything: Keep your bedroom environment clean, calm, dark and quiet. Make sure that your mattress and pillows are comfortable. 
  5. Eat a Light Dinner: Strictly avoid heavy meals at night and finish your dinner 2-3 hours before going to bed. If possible, go for a light walk after dinner every day. 
  6. Try Music: In case you find it difficult to fall asleep, you can listen to light, soothing music 45 minutes before bedtime. Music generally soothes our nerves, reduces stress levels, and helps us fall asleep faster. 
  7. Deep Breathing: It is a very effective tool for inducing good quality sleep. Perform deep breathing 10 minutes before bedtime daily to improve your sleep and reduce stress levels. You can also try these breathing techniques: https://goqii.com/blog/breathing-techniques-for-better-sleep/  
  8. Take a Shower: A Lukewarm Shower 1-2 hours before bed is a well-known remedy for sleeplessness. It significantly improves sleep quality and reduces anxiety.
  9. Lavender oil: It is used for aromatherapy which improves sleep quality, especially for people who are fighting with insomnia, depression, and anxiety. You can put  2-3 drops of lavender oil on your wrist or pillow at night, it will soothe your nerves and help you fall asleep easily.

If you’ve tried the above techniques and still face issues with sleeping, start drinking warm milk with a pinch of nutmeg or turmeric 30 minutes before bedtime. It should help. If sleeplessness issues persist, consider consulting a doctor. 

Making sleep a priority and striving for good quality sleep is crucial for overall health, cognitive function, emotional well-being, and physical performance. Developing healthy sleeping habits and maintaining a consistent schedule can significantly improve your quality of life.

You can find more techniques on how to sleep and to learn about sleep-related issues here. If you’re facing issues and need guidance to improve your health and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce  

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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