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September 22, 2023 By Nahid Khilji 4 Comments

Natural Skincare For Healthy, Glowing Skin!

Natural SkincareOne is always on the lookout for that “miracle cream” that will make our skin glow and make us fair. Most of us in the literal sense, abuse our skin. We expose our facial skin to various creams, lotions and skincare treatments. No matter how we take it, our skin regulates our body’s temperature, protects us from bacteria and viruses that cause infectious diseases.

We often give much attention to our facial skin for obvious reasons. But, we should definitely try to maintain and keep our entire covering (skin) healthy rather than focusing only on the face.

There are many superficial skincare treatments available in the market to bring a glow to your skin. However, as a dietician, I will be showing you ways to keep your skin healthy by foods found in your kitchen itself.

You will be surprised to know that there is a strong link between the food you eat and the health of your skin. Your food choices are literally reflected on your skin!

Vitamins

Vitamins like B complex, A, D, E, and C are known to play an important role in maintaining healthy skin. They have chemicals called photochemicals which help in preserving the body from various bacterial, viral and free radical invasions. They also have anti-oxidant properties which helps the skin from the oxidative damage caused by stress, pollution and the body’s own reaction.  

Nutrition Tips for Skincare

  • Eat at least 5-6 servings of fresh fruits and vegetables daily
  • Make your salad more colorful! The more colors you add, the more it benefits your skin
  • Try drinking Amla (Indian Gooseberry) juice every day. I would say, “An Amla a day, keeps the dermatologist away”
  • Drink fresh fruit juices. Try a different juice every week. For instance, juices you could try include Cranberry, blueberry and orange juice, etc.

Supplementation for Skincare

Supplementation helps in maintaining healthy skin. Apart from the cosmetic point of view, many dermatologists now recommend nutritional supplements to tackle issues like acne. Supplementation of multivitamins and omega 3/ fish oil capsules have shown positive effects on skin.

Supplementation is needed when a person’s daily requirement of a certain nutrient is inadequate. Hence, before starting off with any nutritional supplement, consult your dietitian.

Foods to Avoid

As mentioned above, the kind of food we eat reflects on our skin. Junk food, fatty foods, carbonated drinks, alcohol, and refined products affect your skin. This can be attributed to the fact that these foods have a negative impact on health by hindering the absorption of certain nutrients. Also smoking can accelerate the aging process, causing wrinkles even before time.

Water Intake

This is tried and tested all over and also considered as a “Gharelu Nuska” – meaning home remedy. Drinking enough water and maintaining good hydration retains the moisture of the skin. Drinking adequate water clears out toxins and waste from the body keeping it healthy. This is indirectly seen through the skin.

Stress and Sleep vs. Skin

Ever wondered why you can see acne on your face when you are stressed?

Research has shown a positive link between stress and its effects on the skin. Getting a good night’s sleep and de-stressing yourself from everyday routine can be helpful and can also improve your skin. Insufficient sleep causes dark circles around the eyes.

Early morning yoga outdoors will not only reduce your stress level but will also give you your daily dose of Vitamin D. There is a research that shows a strong link between stress and skin ageing. I am sure nobody wants to look old, right? Try de-stressing yourself every time you find it’s taking a toll on your health.

Exercise and Skincare

It is the key to healthy skin! We are well aware of the benefits of exercise and cardio respiratory fitness, but little do we know about its effect on the skin. Regular exercise helps in regulating blood flow to our body especially the skin. Blood not only carries oxygen but it also carries nutrients to our cells. By increasing the blood flow, exercise nourishes skin cells, keeping them healthy and vital!

Nutrition is one the important components that modulate the vibrancy of your skin. As a dietician, I believe we should stop taking our skin for granted. We need to think beyond creams, make ups and laser treatments. Nourish your skin not through chemicals but with proper nutrition, regular exercise and good sleep!

We hope you found these insights helpful in your journey to healthier, more vibrant skin. Feel free to share your thoughts in the comments below. For more skincare tips and guidance, explore Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

July 25, 2023 By Shaeba Shaikh 1 Comment

5 Foods You Should Avoid Eating During Monsoons

5 Foods You Shouldn't Eat During Monsoons

There are many foods out there that seem like an ideal fit for monsoons! Samosas, Pakodas, a hot cup of tea or roasted corn on the cob can all seem a little too tempting when it rains. While there are many foods you should eat during the rainy season, there are some you should definitely avoid at all costs.

Top 5 Foods You Should Avoid Eating During Monsoons

  1. Fried Foods: Munching on hot fried foods while binge watching you favorite show to the sound of rain outside might seem like a good idea but is it? Be it Pakodas, Puris, Fryums or Fritters, deep fried foods need to be avoided at all costs in this weather. The reason being that these foods take longer for digestions, to break down and thereby, they make a person extremely sluggish – something you don’t want this season. Try this recipe instead!
  2. Green Leafy Vegetables: If you’re wondering why something considered healthy like green leafy vegetables are on this list, you’re in for a surprise! Although rich in dietary fiber, magnesium, zinc and iron, etc., green leafy vegetables are a breeding ground for bacteria that thrive in humid weather. These bacteria can cause various illnesses and diseases. If you must eat leafy vegetables, cleaning, seeping it in salt water, washing it and cooking it will ensure that it is good for eating.
  3. Seafood: This is more from the ecological perspective than causing illnesses. The rainy season marks the beginning of the breeding season for fishes. Hence, it is better to avoid them during this time of the year to ensure that their population remains stable.
  4. Street Food: Apart from causing discomfort to the stomach on any given day, street food such as the famed pani puri, dahi puri, sev and bhel puri need to be strictly avoided. This is because the water that is used may be contaminated with bacteria/bacterial spores that thrive during this season causing more stomach infections than usual! If you must eat chaat, try this healthy recipe for sev puri!
  5. Milk: Raw/ unpasteurized milk can be a home for E.Coli, a bacterium that causes many food borne illnesses. It is better to have it boiled to prevent any bacterial growth.

To ensure you’re at the best of your health, these are the top 5 foods you should avoid eating during monsoons! Was this article helpful? Let us know your thoughts in the comments below!

Find more monsoon health tips here or speak to an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

July 16, 2023 By Neha Kapoor 6 Comments

The Right Way To Include Superfoods In Your Soup

soupWhether you’re a confident cook or a kitchen newbie, a little advice is always helpful. So, here I am with these need-to-know soup-making tips and techniques to make your soup healthy and nutritious. Soups make an excellent choice for snacking, a light dinner recipe or post workout meal. You can easily fit it in your meals in various ways.

Homemade Soup vs Packed Soups

Canned or dried instant soups contain lots of salt, hidden sugars, fillers, and preservatives to increase shelf life of the product. As with almost anything, home-made is better. Making your own soup takes time, but it gives you complete control over the ingredients and how you prepare them.

Know Your “Superfoods”

Superfoods are all around us but we seldom take note of them. Incorporating superfoods into your bowl of soup can load your meals with nutrition, antioxidant properties and low amount of calories. Some of the popular choices of super foods to consider are Moringa, Drumstick, Pumpkin, Barley, Bell pepper, Sprouted legumes and pulses, Broccoli, Mushroom, Spinach, Sweet Potato and all herbs and spices. Cinnamon, Cayenne peppers, Pepper, Rosemary, Oregano, Lemon grass, Basil, Thyme, Parsley are a boon for our digestive and Immune system.

How Do You Use Superfoods? 

  • Garlic is used widely as a flavouring in cooking soups, but also has been used as a medicine to treat various ailments. Add 5-6 peeled, cracked garlic cloves and cook, tossing them around occasionally, until they are golden brown.
  • Basil is well known for its medicinal properties. The most commonly known pairing of basil is with tomato, broccoli, parsley, oregano, rosemary and thyme. The best way is to puree it into the soup.
  • Oregano is an effective natural antibiotic and antifungal. It may also help you lose weight and lower your cholesterol levels. Half teaspoon is good to go.
  • Rosemary/Thyme is traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote digestive health. 1 teaspoon is enough to avail its benefits.
  • Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. Add ½ teaspoon depending on the quantity of soup. Ceylon cinnamon is better quality.
  • Vegetables are packed with fibre, vitamins, minerals and antioxidants. The recommended daily amount of vegetables for men is at least 3 cups a day and for women at least 2 1/2 cups.  Adding them to soups increases the serving of vegetables in a diet. Steaming and boiling caused a 22% to 34 % loss of vitamin C. Pressure-cooked vegetables retain 90% of their vitamin C.

 NOTE: Add fresh herbs towards the end as the flavour diminishes with heat.

Tips To Choose Your Ingredients

  1. Include seasonal Superfoods that are readily available in the market and your own kitchen. Refer to the above list.
  2. Good Fats: Choose fats that your body needs such as Virgin Coconut oil, homemade pure ghee and olive oil are preferable options to add taste and enhance absorption of fat soluble Vitamins from your vegetables.
  3. Right Base: In order to cut saturated fats like cream, you can replace your creamy base with vegetable broth, tomato puree, coconut milk, tomato puree or vegetable puree.
  4. Pick Seasonal Veggies: Pumpkin, tomato, spinach, onion, beetroot, moringa, mushroom, sweet potato, or mixing three or four vegetables not only enhances the taste but also increases the nutritive value. Garlic is common. Use whatever you like from what is available.
  5. Herbs & Spices: Sea salt and black peppers are your two most basic spices. You can experiment with various herbs as all are beneficial for your gut health. Popular flavour combinations are Basil and oregano pair well with tomato-based soups, Parsley, and rosemary go well with potato-based soups, Parsley and thyme are a nice addition to cream soups.
  6. New Age Superfoods: Handful of boiled barley, quinoa, oats, microgreens, boiled sprouts, Tofu, cooked lentils and legumes adds proteins as well as increases the satiety value and health quotient of the soup. They are perfect because it thickens the soup as it cooks; creating an irresistible, slightly sticky broth that coats your spoon beautifully.

Simple Technique To Cook Any Type Of Soup 

  1. Take vegetables of your choice. Wash it and chop in big pieces.
  2. Take a pressure cooker and add 1 teaspoon of extra virgin or unrefined coconut oil/ olive oil. Add chopped vegetables and mix well.
  3. Add 1 glass of water and give a whistle.
  4. After cooling, separate vegetables from water (vegetable broth) and grind them with a handful of boiled quinoa/ sprouted dal or any other protein source to get a thick paste.
  5. Mix it again in the same vegetable broth and give it a boil adding sea salt and herbs at the end. 
  6. Optional: add coconut milk to give a nice colour, pieces of tofu or beans/ bell peppers for crunchiness.
  7. Serve it hot! Your healthy protein rich, immunity boosting soup is ready!

That’s it!  You can make any soup using the ingredients you have at hand with the flavours you prefer, without any recipe. Some examples of healthy soups are tomato basil soup, bell pepper soup, red pumpkin soup, broccoli soup, moringa soup and sprouted soup.

Do try your own variation and let us know your recipe in the comments below. You can find more articles on nutrition and superfoods here. You can also get these tips or recipes directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

May 7, 2023 By Sanjana Shah 1 Comment

Kokum – The Wonder Fruit That Can Keep You Cool!

Kokum BenefitsWe have all been experiencing the brunt of the unbearable heat this month. With temperatures soaring high, even a walk under the sun can be a strenuous experience. What if we told you that there was a way to cool your body naturally? Would you try it? This fruit, grown only in the coastal regions of South India, has powerful cooling abilities. You are all familiar with it. We are in fact talking about Kokum!

It’s scientific name is Garcinia Indica, and is mostly used in Gujarat, Maharashtra and other Southern regions. The Indian Spice Board has classified it both as a spice as well as a fruit. As a fruit, it is usually broken into half and dried. Colour ranges from purple to dark black. The darker the colour, the better it is. Dried Kokum usually stays for a year if placed in an airtight container.

How Do You Use It?

  • Culinary purpose: It is known for its sour taste. It can be replaced for tamarind in dishes like Sambhar, coconut curries, fish curries, regular yellow Gujarati style dal. Two or three small dried kokums are enough to prepare a single dish.
  • As a coolant in summers: Kokum Sherbet and Solkadhi

1. Kokum Sherbet

A glass of Kokum Sherbet before you step out in the sun or once you come indoors will do wonders. Usually, you get ready-made pulp which needs to be diluted with water OR you can prepare this pulp at home. Here is the short method on how to prepare it at home:

  1. Soak a cup of Kokum in water for 3-4 hours
  2. Once soft, mash them and strain the liquid
  3. In a pan, take the leftover pulp, add sugar (same amount as kokum), 1tsp of cumin seeds powder and salt as per taste
  4. Stir and cook this mixture until sugar melts.
  5. Add the strained Kokum water and cook for 5 more minutes
  6. Let it cool and store the Kokum concentrate in a container

2. Solkadhi

This drink is made from coconut milk and Kokum. It is usually consumed with a rice preparation or it is drunk after meals. Here’s the method to prepare it at home:

  • Soak a cup of Kokum and keep it aside for 30 mins
  • Once soft, mash them and strain the liquid
  • Add half a glass of coconut milk to the liquid and stir well
  • Temper it with cumin seeds if you like

3. Kokum Butter

Used for cosmetic purposes only, Kokum Butter helps to unclog pores, kills bacteria, reduces acne and smoothens skin. It as a whole or its products like Kokum powder, oil, butter or Kokum rinds are all available.

Health Benefits 

  • Ayurvedic Uses: Eases the episodes of diarrhoea, dysentery and piles by fighting against bacteria like E. Coli. The cooling effect of Kokum helps in getting relief from burning sensations due to stomach ulcers. It fights against ulcer-causing bacteria Helicobacter Pylori.
  • Weight Management: Want to lose those extra kilos? Hydroxycitric Acid found in Kokum is an anti-obesity agent. It gives you a feeling of fullness and you end up eating less.
  • Anti-Cancer Effect: Garcinol, an antioxidant found in Kokum inhibits the growth of cancer cells.
  • Relieves Anxiety and Depression: Serotonin is a  hormone. Hydroxycitric Acid in it increases the level of this feel-good hormone, thereby reduces the anxiety.
  • Slows Down Skin Ageing: Kokum butter helps to smoothen the skin. It is found in various lip balms, creams and moisturizers. Ageing happens when an enzyme, Elastase breaks down the Elastin of skin (Elastin keeps your skin supple and intact). It inhibits the action of Elastase and thereby stops the breaking of the pigment Elastin.

What are you waiting for? Go out there and stock up on this wonder Spice! If you found this information helpful, let us know in the comments below!

You can find more articles on beating the summer heat here.  You can also get more great tips from experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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