GOQii

Blog

By 8 Comments

All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, breads, pancake, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 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

By 3 Comments

Hypertension: Cause for all heart issues

heart-failure2

Heart is one of the most important organs of our body, and keeping it healthy is important. Heart connects the entire body through its vital functions.

What does the heart exactly do? Why is it related to blood pressure?

This small fist like structure works hard to maintain blood flow to our body day and night. Fundamentally, it takes all the impure blood from the body, makes it pure with lots of Oxygen (fresh air), and sends it back. While doing this, it also contracts and relaxes (medically termed it as systolic and diastolic, respectively) in between a single beat. In normal course, if the person is healthy this happens smoothly without much pressure on it. Normal blood pressure levels should be 120/80 mm/hg.

Blood pressure is the culprit to heart issues. It’s natural to increase our blood pressure due to certain unpleasant situations, but if the blood pressure stays elevated for longer periods, then it turns into hypertension.

Causes for increased blood pressure:

  • Stress
  • Smoking
  • Alcohol
  • Obesity
  • Less water intake
  • High salt intake
  • Intake of more processed or bakery food.
  • Junk food or less fibrous food Intake
  • Less activity
  • Less sleep
  • Kidney disorders
  • Heredity
  • High fat food intake

All of these lead to plaque formation in the tiny blood vessels, due to which heart has to put more pressure than usual for a smooth blood flow. When it goes beyond the heart’s limit (it has muscles, after all) it stops pumping blood (which carries water, nutrients, and oxygen) thus it results in heart attack.

The good news is that one can avoid high blood pressure and avert heart attacks by just taking care of our daily meals, activities, water, sleep, stress etc. in short keeping a check on our lifestyle.

We need to improve all micro habits which set into our routine. Once you set yourself a routine, it’s difficult to break it.

Salt is the crucial factor that can lead to high blood pressure. Salt is a combination of sodium and chloride. Daily requirement of sodium is 1500mg to 2300mg, which means we can include approximately 1 teaspoon of salt. Sodium is also found in baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods. High sodium directly contributes to high blood pressure.

Here are some heart friendly food options I have listed down for you

Antioxidants (green tea, red wine)

Fiber and Vitamin K (green leafy vegetables, whole grains, beans, whole pulses)

Whole Fruits

Omega 3 and Omega 6 fats (Almonds, walnuts, flax seeds, fish like salmon, sardines, mackerel, herring, tuna, avocado)

Ample amount of water intake.

Doing regular breathing exercises help us increase our Oxygen uptake.

Yoga, meditation or giving time to your hobbies keeps stress at bay.

Staying active through the entire day or indulging in any type of activity or game you enjoy can keep stress levels under check.

Maintaining heart health starts with managing your blood pressure. By making mindful choices in your diet, staying active, managing stress, and staying hydrated, you can significantly reduce the risk of hypertension and heart disease. Share your thoughts and experiences in the comments below. For more health tips and personalised guidance,speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. Take control of your heart health today!

#BeTheForce

By 4 Comments

5 Super Slimming Smoothie Recipes

super slimming smoothie

Have you gone to unfathomable lengths to shed those extra kilos from your body? At one point, even I did the same. I, in fact, tried everything but still hit a plateau even after following a strict exercise regime and eating healthy. To combat the plateau, I switched to smoothies for breakfast instead of what I ate normally. I made the best use of veggies, fruits, nuts and seeds stored in my fridge. That’s how my super slimming smoothie recipes came into existence!

Needless to say, they delivered results. Apart from that, these super slimming smoothie recipes are palatable, take less time to prepare, look tempting and are really nutritious!

Let’s take a look at them!

1. Sapodila (Chiku), Chia Seeds and Almond Milk Smoothie

Ingredients:

  • Sapodillas: 3 – 4
  • Chia Seeds: 1-2 tbsp  
  • Almond milk: ½ cup
  • Almond flakes: 1 tbsp

How to Prepare:

  1. Wash the Sapodillas. Peel, remove the seeds and chop them roughly
  2. Put the chopped sapodillas into the blender and add almond milk.
  3. Blend into a smooth paste and pour it in a glass
  4. Add Chia seeds and stir well
  5. Top it up with Almond flakes before drinking.

2. Celery, Pear and Apple Cider Vinegar (ACV) Smoothie

Ingredients:

  • Chopped Celery: 1 cup
  • Chopped Pear: 1 cup
  • ACV: 1 tsp
  • Himalayan Salt: 1 Pinch

How to Prepare:

  1. Put the chopped celery and pear in the blender, blend it well and pour in a glass.
  2. Add 1 teaspoon of Apple Cider Vinegar and a pinch of Himalayan salt and blend again for a few seconds.
  3. Stir well before drinking.

3. Blueberry, Oats and Pumpkin Seeds Smoothie

Ingredients:

  • Blueberries: ½ cup
  • Oats: ¼ cup
  • Pumpkin Seeds: 2 tbsp
  • Low Fat Milk: 1-2 cups

How to Prepare:

  1. Blend the blueberries, oats, pumpkin seeds and milk together in one go.
  2. Pour the contents in a glass and enjoy.

 4. Banana, Almond and Dark Chocolate Smoothie

Ingredients:

  • Sliced Banana: 1 Cup
  • Almonds: 8
  • Grated Dark Chocolate (80% cocoa): 4 tbsp
  • Chilled Low Fat Milk: ½ cup

How to Prepare:

  1. Toss the sliced bananas, almonds, grated chocolate and chilled milk into the blender and give it a spin.
  2. Pour the smoothie in a glass and enjoy!

 5. Purple Smoothie

Ingredients:

  • Jamun (Black Plum) Pulp: 1 cup
  • Curd: ½ cup
  • Soaked Chia Seeds: 1 tsp
  • Organic Honey: 1 tbsp

How to Prepare:

  1. Pour the Jamun pulp and curd in the mixer and blend well.
  2. Add the organic honey to the above mixture along with the entire contents of the soaked chia seeds with water and blend well.
  3. Pour the smoothie in a glass and drink it.

These are a few of the super slimming smoothie recipes for weight loss. If you’re looking for something uniquely nutritious, this is it! So hit the kitchen and go super healthy! Do share your experience in the comments below.

For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

To get more advice on recipes, nutrition, weight loss and diet tips, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]