blog Archives - Page 2 of 170

October 17, 2021 By Aruna Bhatia 3 Comments

Healthy Eating: Chinese Quinoa Pulao

Have you been craving for some delicious chinese food? Knowing that it might not be safe to order from your favorite restaurant or hit up your local street food joint yet, we’ve got an exciting recipe for you! Satisfy your cravings with this delicious Chinese Quinoa Pulao recipe that’s a healthy twist on fried rice!

What You Will Need

Quinoa – 1 cup
Water – 2 cups
Salt to taste
Black pepper powder – 1 tsp
Soya sauce – 1 tsp
Red chilli sauce – 1 tsp
Oil/Ghee – 2 tsp
Mixed vegetables (carrot, green beans, cabbage and capsicum) – 2 cups
Chopped onion – 1 medium
Chopped garlic pods – 3
Chopped green chilli – 1

How To Prepare

,Heat a pan with one tsp of oil/ghee
Add soaked, rinsed and strained quinoa.
Let it roast for a minute on a medium flame and keep stirring it.
Now add two cups of water to it and salt to taste.
Once it starts boiling, turn the flame on low, cover and cook it for 10 to 15 minutes. Keep checking to prevent burning.
After 15 minutes, switch the flame off and keep it covered for 5 minutes so it gets steam cooked. After 5 minutes check if the quinoa is cooked and not sticking to the pan.
Next we take another pan and add a spoon of oil to it. Once the oil is heated, add 2-3 garlic pods and chopped onion.
Slowly add chopped vegetables, a little salt and cover it for a minute till all vegetables are cooked but still crunchy.
Now add 1 tsp soya sauce, one tsp red chili sauce and half tsp black pepper powder. Give it all a mix.
Finally, add the cooked quinoa and stir it all well. Your Chinese Quinoa Pulao is ready!

Please Note: Quinoa has high quantities of saponin coatings on the outside of the kernel which is bitter to taste. So it’s very important to rinse it well after soaking it for at least 10-20 minutes. 1 cup of dry quinoa will give almost 3 cups of cooked quinoa.

Highlights of the Chinese Quinoa Pulao Recipe

It is a good one pot meal consisting of proportionate carbs, protein, fiber and fat.
It will give you a healthy satiety for your cravings for restaurant style Chinese food, without any guilt.
Suitable for balanced dinners, for weight loss, diabetics, PCOS and muscle builders as well.
This dish is excellent for vegetarians as they have to rely upon good sources of plant protein and quinoa is complete protein as it has all the essential amino acids which the body is unable to make itself

We hope you try and enjoy this delicious Chinese Quinoa Pulao recipe! Do leave your thoughts and feedback in the comments below! For more Healthy Recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 15, 2021 By Navnee Garg 4 Comments

Washing Hands Can Save Your Life and Here’s How!

Thanks to the coronavirus pandemic, WHO deemed washing hands as one of the standard precautionary steps! While we are still quite far away from the pandemic ending, have you ever wondered how washing hands can help curb the spread of the virus or any infection?

Fact: Washing hands can prevent about 30% of diarrhoea-related sicknesses and about 20% of respiratory infections?

So how does this work? How does something so simple help save so many lives?

The Science Behind Washing Hands

Washing hands definitely plays a key role in the battle against COVID-19. Many diseases and conditions are spread by not washing hands with soap and clean water. If one does not wash hands properly, the germs get onto hands and may spread while shaking hands, touching other objects, sneezing and coughing. Washing your hands properly reduces these risks and stops viruses such as the coronavirus from spreading.

According to Centers for Disease Control & Prevention (CDC), Washing Hands prevents from infection because:

People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose and mouth.
Germs from unwashed hands can get into foods and drinks while people prepare or consume them. Germs can multiply in some types of foods or drinks, under certain conditions, and make people sick.
Germs from unwashed hands can be transferred to other objects like handrails, table tops, or toys, and then transferred to another person’s hands.

How to Wash Your Hands?

Washing hands is a day to day task, but if done with ideal steps, it can surely make a positive difference. CDC (Centre for Disease Control), an international organisation, recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others.

Follow these steps:

Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.

WHO recommends that “If your hands are not visibly dirty, frequently clean them by using alcohol- based hand rub or soap and water.” CDC recommends washing hands with water and soap but in case water and soap is not available, only then a hand sanitizer with at least 70% alcohol can be preferred to wash/clean hands.

This is because:

Sanitizers can quickly reduce the number of microbes but they DO NOT ELIMINATE all types of germs.
Hand sanitizers are not recommended when you get your hands greasy or visibly dirty.
Hand sanitizers might not remove harmful chemicals, like pesticides and heavy metals, from hands.

Click here for the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

When Do You Wash Your Hands?

According to WHO, Wash your hands:

After coughing or sneezing
When taking care of a person who is ill
Before, during and after preparing food
Before entering your home
Before eating your meals
After using the toilet
When hands are visibly dirty
After handling animals or animal waste
Before and after using gloves

Washing your hands is an easy, cheap, and effective way to prevent the spread of germs and keep kids and adults safe from the virus and various diseases. Let’s spread awareness among our kids by demonstrating the correct technique of washing hands, by making this a regular part of their routine with their eating habits, giving frequent reminders to each other and carrying sanitizers in the community areas.

For more information and safety tips, connect with a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Let’s end this pandemic together and #BeTheForce

October 14, 2021 By Navnee Garg Leave a Comment

Navratri Special Recipe: Falhari Cheela

In my previous article, I shared a healthy Falhari Dhokla recipe. As promised, I am going to share another yummy recipe you can make and enjoy with your family this festive season! Falhari Cheela is kind of pancake made from a combination of Singhara Atta (Water Chestnut Flour) and Kuttu ka Atta (Buckwheat Flour).

These flours contain many health benefits and nutrients such as protein, calcium and vitamins which keep one energetic during fasting. The batter is spiced up with Indian spices and finely chopped green chillies.

How to Prepare Falhari Cheela

What you will need:

Kuttu ka Atta (Buckwheat Flour) – ½ cup
Singhara ka Atta (Water Chestnut Flour) – ½ cup
Chopped Green Chilli – 1
Chopped Coriander Leaves
Jeera (Cumin) – 2 teaspoon
Haldi (Turmeric Powder) – ½ tsp
Black Pepper Powder – 2 tsp
Salt to taste
Ghee (for cooking)

Method

In a bowl, add the flour, chopped chilli along with coriander leaves, jeera, haldi, balck pepper and salt.
Mix the batter with enough water to get a pouring consistency.
Heat a non-stick pan and pour a ladle of batter and spread it evenly like a pancake. Do not spread the batter a lot, as it would then stick to the pan.
Add a teaspoon of ghee on the sides of cheela and spread some sesame seeds to add a crunchy flavor.
Cook on both sides for about 2 minutes until done.
Serve the hot Falhari Cheela with Tamatar ki Chutney (Tomato Chutney) or Coconut Peanut Chutney.

Highlights of the Recipe

Falhari Cheela is perfect for breakfast or dinner. It is filling and easy to digest.
The oil/ghee used is minimum, as it is not fried.

This Navratri, let’s take a pledge to eat as healthy as possible. For tips on how to stay healthy during Navratri, ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Do you have a special healthy Navratri recipe? Share it with us in the comments below!

#BeTheForce

October 13, 2021 By Palak Mittal 2 Comments

Fatty Liver Disease: What To Eat & What To Avoid

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease.

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system.

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications.

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)?

Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:

Lots of fruits and vegetables
Reduced processed and packaged food with high salt and sugar
High fibre foods and less carbs
Whole grains like oats, quinoa, barley and millets
Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3
Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
Avocados as they are a good source of fat and fiber
Legumes

What Should You Avoid?

If you’re suffering from this disease, here is a list of foods you should avoid completely.

Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
Fried & oily foods due to excess calories and fat.
Too much salt makes the body hold on to excess water and can be a reason to gain weight.
Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications

Shed the extra weight
Control sugar levels well
Include Cardio and strength training consisting of 30 mins for 5 days a week
Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce