diet Archives - Page 8 of 10

April 4, 2020 By Soni Thakur 1 Comment

Healthy Eating: Tasty Anjeer Wrap

How are all of you doing during this lockdown? We hope you are all safe and healthy. Right about now, we know that your sweet tooth must be craving for something delicious but whatever you do, don’t give in to junk! To ensure that, and to make your quarantine time more productive, we’re sharing a sweet recipe for a delicious anjeer wrap that will warm your heart and keep you healthy!

What You Will Need

Anjeer (Figs) – 10 pieces
Almonds – 5-6 (roasted and crushed)
Walnuts – 5-6 (roasted and crushed)
Raisins – 10 pieces
Jaggery Powder – ⅓ Cup
Dried grated coconut – ¼ Cup
Cardamom powder – for taste

How to Prepare

In a pan, dry roast the almonds and walnuts. Once done, keep them aside by roughly crushing them.
In the same pan, put jaggery powder and keep stirring by pouring ½ cup water into it.
Now put cardamom powder along with dry fruits and let it caramelize.
Turn the flame off and let it cool a bit.
Take the Anjeer and fill each with half teaspoon of stuffing material prepared and wrap it like a taco.
Sprinkle some grated coconut on the open front of wrap and enjoy.

Health Benefits of the Anjeer Wrap

Figs are a good source of dietary fibre. They are ideal for weight watchers as a high fibre diet gets slowly digested, cutting off hunger pangs.
Being rich in potassium, magnesium, calcium and other minerals, it can help manage and lower blood pressure.
Fig fruit and even dried figs are used as natural laxatives to treat constipation.
Dried Anjeer has a moderate glycemic index, which makes this a smart choice for people with diabetes as you will experience a rapid increase in your blood sugar.
It is found to improve bone health because of its good source of calcium which is the main element required for healthy bones.
It has been found that consuming them on a daily basis can lower triglycerides levels within the blood. High triglycerides may contribute to hardening of the arteries which increases the risk of heart attack, stroke and other related heart diseases.
Anjeer has so many health benefits but its leaves have also been used as medicine for a long time to treat diabetes, cholesterol, and many skin conditions such as vitiligo/eczema/psoriasis.

We hope you enjoy this sweet Anjeer Wrap recipe. Do try it at home and leave your thoughts in the comments below. For more healthy recipes, check out healthy reads within the app or tune in to GOQii Play.

Stay at home, stay safe and #BeTheForce

January 2, 2020 By Dr. Naina Sudarshan 4 Comments

Why You Should Eat Oranges During Winter!

As winter hits the city, we find a lot of fruit carts loaded with Oranges. The best part about oranges during winter is that they are quite nutritious and healthier for the body. You might think that during winter, the body craves warm, spicy food but there are many reasons to not ignore this tasty citrus fruit.

5 Reasons to Eat Oranges During Winter

1. Boost Immunity

Winter has a notorious reputation of causing common cold, congestion and recurrent ear infections. Oranges are rich in Phytonutrients, Vitamin C and antioxidants which boost our immunity. This way, they help prevent common cold, congestion and related ailments.

2. Good for Skin and Hair

Oranges provide about 120 per cent of daily Vitamin C value that is required by the body. Vitamin C in Oranges helps the body to produce collagen that is required to maintain healthy skin and hair. Apart from this, Vitamin A in oranges keeps the hair moisturized by increasing sebum secretion. If you want radiant skin, smooth hair, and delayed ageing, eat an orange every day. Antioxidants in oranges prevent skin damage caused by free radicals. Orange peel can be used as a face mask which is excellent for preventing and fighting acne on the face.

3. Protects Heart Health

Oranges are high in fiber, Vitamin B6, potassium and Vitamin C, which are known to improve heart health. Oranges improve iron absorption in the body and Vitamin B6 supports the production of haemoglobin. Hence, if you have iron deficiency, it’s good to intake oranges along with Iron supplements. Magnesium present in Oranges keeps the cholesterol in check.

4. Enhances Digestion

Oranges are rich in both soluble and insoluble fibers which support gut health. Soluble fibers help feed the healthy bacteria in our gut. But make sure you eat the white fibers in Oranges along with the pulp to get this benefit. Insoluble fibers draw the water into the gut to make the stool soft and easier to pass. So, oranges can prevent constipation and irritable bowel syndrome to some extent.

5. Easy Go-To-Snack

There can’t be a better fruit snack than an orange! We don’t need to cut them and they are easy to peel. Oranges are nearly fat-free and sodium-free with as low as 60 calories and can make a good mid-morning or afternoon snack at work or at home. As they are rich in fibers, they can keep you full for a longer time. So Oranges can make a great weight-loss snack as well.

Interesting Fact:

Did you know Orange peel taken internally has double the health benefits than the actual fruit part? Orange peels contain flavonoids which can protect the heart, are good for digestion, and help to prevent allergies. They are good for boosting immunity, reduce bad breath and good for skin. Save the Orange peels, boil them in water and it can be made into a chutney grinding the peels with coconut, tamarind, jaggery, red chili and salt. It tastes the best and is healthy too!

Don’t forget to snack on Oranges in winter to stay healthy! We hope this blog helps you. Want to know about more fruits? Tune in to our expert nutritionists on GOQii Play. Subscribe now and #BeTheForce.

August 12, 2019 By Anu Acharya 1 Comment

Nutrigenomics and You!

There are many people who feel that they are not able to achieve their health goals in spite of a conscientious diet and fitness routine. Even regular health checks do not seem to help. Is there any method to identify and bridge the gap? Nutrigenomics is the science that looks at the interaction between our diet and lifestyle habits and how they affect our DNA in terms of regulating genes responsible for metabolism, development, and overall wellness.

Why is it Important to Understand Nutrigenomics?

Common dietary elements can act on our DNA, either directly or indirectly, to alter gene expression or structure. For example, dietary fat/carbohydrate intake affects genetic activity, metabolism rates, adiposity and thereby, a likelihood of weight gain (obesity).
Sometimes, for some of us, diet can be a serious risk factor for many diseases. For example, carriers of MTHFR gene variants may have lower enzyme activity and hence a higher risk for developing folate deficiency. In such instances, a reduced intake of Vitamin B6-containing foods may trigger clinical manifestation — screening can help implement dietary changes to manage health better.
The impact of diet on the balance between healthy and diseased states depends on our DNA. For example, variation in the SOD2 gene can alter the the antioxidant activity and increase the risk for excessive oxidative damage. Individuals who carry such variants need to ensure richer portions of antioxidants in their diet. Exercise routines can be planned with adequate rest between heavy workouts for repair/recovery.
Some diet-regulated genes (and their common variants) can affect the onset, incidence, progression, and/or severity of chronic diseases.
Chronic diseases can be prevented, mitigated, or addressed through dietary intervention based on the knowledge of nutritional requirement, nutritional status, and genotype. For example, certain gene variants can increase the likelihood of developing gluten intolerance. Genetic screening can help identify such risk factors for dietary intervention if required. This can have a positive impact on health, overall wellness, as well as athletic performance.

What Can You Learn From Nutrigenomics?

Your power to absorb vital nutrients required for a healthy body and mind
The impact of nutrients on various organs and pathways
Nutritional factors that can protect your genome from damage
Impact of genes on your lifestyle, diet, fitness, habits, etc.

When Is The Best Time To Get A Test?

The answer is NOW! Nutrigenomics are once-in-a-lifetime tests that are noninvasive. From newborns to nonagenarians, anyone can take this test. Whether you are starting your wellness journey or a veteran health and fitness expert, these tests can help you get to know yourself better.

How Can You Use It To Improve Quality Of Life?

Nutrigenomics can be the game-changer that empowers you on your wellness journey or enables you to achieve your fitness goals. Here’s how it works:

Genetic tests are available online — you order one and receive the sample collection kit, along with a health history questionnaire.
Once you send the sample, your DNA is extracted and analyzed for several key markers associated with diet, fitness, well-being, disease risk, and more.
The genetic counselor correlates genetic findings with health history to offer personalized nutrition, fitness, and wellness advice.
Your nutritionists and personal trainers can also be part of the genetic counseling session in order to design diet plans and fitness routines that work for you.

Sharing her views on the importance of Nutrigenomics, Pooja Ramachandran, India’s pioneering genetic counselor says, “The need for personalizing nutrition was seen soon after the conclusion of the Human Genome Project and the ensuing impact of personalized medicine. Nutrigenomics is poised to be a powerful tool for nutritionists, dietitians, doctors as well as any healthcare professional in using nutrition therapy for the treatment of disease. More importantly, Nutrigenomics may facilitate the prevention of diet-related diseases, and help design individualized nutritional strategies based on anticipated adverse or beneficial impacts of specific food or nutrients for a particular individual.”

July 3, 2019 By Navnee Garg Leave a Comment

Liquorice Root: The Magical, Medicinal Herb You Need Today

Some spices and herbs from our grandmother’s stockpot are so precious that even today they are used in several households as home remedies. One such ayurvedic, age-old herb is Mulethi or Liquorice (also spelt as Licorice).

Liquorice is widely known for its exceptional flavor and is also used in several medicines as it claims to be anti-diabetic and antioxidant in nature, providing many health benefits.

Nutritional Value

Liquorice has an enticing scent, this comes from a variable and complex combination of compounds out of which anethole makes up 3% of the entire plant. Most of the sweetness comes from a substance called glycyrrhizin, it is generally 30 to 50 times sweeter than sugar.

7 Health Benefits of Liquorice

Combats Digestive Issues: Mulethi is a magical root when it comes to curing digestive issues like acid reflux, stomach inflammation, ulcers, heartburn, acidity and constipation. It also acts as a mild laxative to regulate bowel movements.Dosage: Directly taken by mouth (chewing of the root) post meals, especially after dinner.
Keeps The Respiratory Tract Healthy: It aids in easing a sore throat, asthma, cold, cough and other respiratory issues. Chewing on Liquorice sticks is an age-old remedy for a sore throat. It thins and loosens the mucus inside the airways and eases coughing and congestion.Dosage: If you want to avoid chewing on the sticks, you can also mix ginger juice to Liquorice tea. (Boiling Liquorice sticks in water)
Helps in Weight Reduction: Liquorice oil helps to reduce visceral fat and body fat to a great extent in overweight people. Infact, Liquorice supplements have proven to help people achieve lower BMI and Low Density Lipoprotein.
Improves Immunity: Regular use is helpful in boosting immunity due to the enzymes present in the root plant. It helps the body produce lymphocytes and macrophages that protect the body from microbes, pollutants, allergens. It is helpful to prevent microbial infections and also improve the defense mechanism of the body.Dosage: Directly taken by mouth (chewing of the root).
Protects the Liver: Liquorice roots help to treat certain disorders like Non Alcoholic Fatty Liver Disease (NAFLD), Hepatitis, Liver damage and Jaundice. It also has an anti-inflammatory property that soothes the liver.Dosage: Mixing Mulethi in a cup of warm tea twice a day for a couple of weeks can purify the liver and make it immune to diseases.
Improves Oral Health: Its anti-microbial and anti-bacterial properties also reduce the growth of bacteria which causes cavities. It also combats bad breath, reduces plaque and keeps the gums and teeth healthy and strong.Dosage: Dried Mulethi powder to be used for brushing teeth and mouthwash, or try gargling with the cooled mulethi tea.
Hormonal Regulation: The multipurpose herb also helps in correcting hormonal imbalances in the body and eases menopausal symptoms like hot flashes, insomnia, depression, mood swings, and sweating, etc. It is also useful in relieving menstrual cramps, and regulating flow during menstruation.Dosage: Mulethi tea twice a day.

If you have been familiar with any of the issues listed above, you should definitely give Liquorice Root a try!

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