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Know about ‘PROCESSED’ foods and its harmful effects

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Processed foods are something we humans cannot seem to stay away from. What starts with saying “once in a while,” invariably becomes an addiction that cannot be given up easily.

Why are they so hard to refuse? First off…the term ‘Processed foods’ can be a bit ambiguous. It can encompass foods that is commercially prepared to ease their consumption. Given that vague definition…it’s important to note that not all the processed food are bad. Some foods, for example,are “processed” mechanically and are still considered “whole foods.” One good example of this would be like packed, chopped vegetables, fruits cut and packed would be another example. In their own juices are few examples.

For the purposes of this article, we are referring to foods that are industrially processedand chemically altered in a fairly significant way.

In other words, the foods we are concerned about include:

  • Instant noodles (& please keep in mind..am not just talking about maggi!!)
  • Chips such as potato chips.
  • Pretzels
  • Beverages such as soft drinks, juices
  • Fast food
  • Candies,
  • Cookies
  • Canned products such as soups and pasta
  • All ready to cook food items like ready to cook soup packets, oats, and pasta
  • Packaged mixes like cake mixes, mac & cheese, brownie mixes and different gravymixes

In other words, when I say “processed food” I’m primarily referring to those foods considered “junk food.”

But It’s Just Food. What Could Possibly be the harm in Eating Food?

It’s a fair question to ask. After all…why should we avoid them if our FDA has approvedall these products in the market and deemed them “safe” for consumption?

Well…the thing is “safe” is a relative term. The FDA has found it to be true that none of these foods will kill you on the spot but that doesn’t mean they won’t cause cumulative harm in the long term. Nor does it mean it won’t disrupt your health…

Here is why you should run away from all these devils…

A) TRANS-FATS: (http://goqii.com/blog/trans-fat-the-biggest-enemy-of-your-heart/)

This should be the single most pressing reason for you to leave all your favorite noodles and chips.. But what are Trans-Fats, anyway?

  • Trans-fats are the hydrogenated oils which after processing act as saturated fats. Have youever noticed that vegetable oils are liquid? But butter is solid? A trans-fat is a fat that began as aliquid, but by changing the chemical structure of the oil, became a hardened fat. Think…margarine.
  • They are considered as the most dangerous fats more harmful than saturated fats.
  • They increases the levels of bad cholesterol (LDL) and decreases good cholesterol (HDL) thus making you more prone to heart diseases,hypertension.

SO WHY FDA IS ALLOWING THEM IN THE FOOD?

Yes, FDA has made it mandatory for all the food companies to mention trans-fat levels on their nutritional labels.But a ‘zero’ level of trans-fat doesn’t indicate that the product is completely trans-fat free.The products which contain trans-fat below 0.5g are free permitted to omit or to market it as ‘trans-fat free’,So, a product which is containing 0.4g of trans fat can claim is as ‘trans-fat’ free…But 0.4 g is a significant level to be harmful (at least cumulatively)and, moreover, we don’t stop with a single serving of these items.

How often have you foundyourself opening a bag of potato chips only to find you have dug your way through half the bag?That’s well over a single serving. And that double serving will for sure make a huge impact.. Thus, even if a package says it is “free of trans fats” – check the ingredient list. Make sure it doesn’t say “hydrogenated oils” in the list. Any hydrogenated oil is a trans-fat.

WHICH FOODS CONTAIN TRANS-FATS?

You’re most likely to find them in processed foods which are either fried or processed in fat or oil. Trans-fats tend to be cheaper to make, so you’ll also find them in low-cost foods like instant noodles,chips, and ready- to- make flour mixes. Another section to keep an eye on is in the bakery. They are often put in cookies, cakes,and breads made in stores. Trans-fats can help preserve these foods longer, so it makes for a useful ingredient for those making them behind the scenes.

B) SUGAR: (http://goqii.com/blog/are-you-a-sugar-addict/). Most of the processed foods contain very high amount of sugar. In many cases, a single serving of these packaged foods contain a sugar amount that is higher than the recommended daily intake of sugar. That’s right. That one serving of cake from the store may have more than the total daily amount of sugar that you should consume.

For example. A half litreof coke contains 70g of sugar..this means you are taking in

12-14 teaspoons of sugar you are drinking in one go!!! Why should you worry about this?

Read this earlier blog on Sugary drinks: (http://goqii.com/blog/hidden-dangers-of-sugary-drinks/) Well…high amounts of sugar in our diet is linked with Diabetes, heart disease and even cancer.That’s true even if you stay lean and manage your weight.

A study published in the British Medical Journal finds that people in the habit of drinking one sugar-sweetened beverage — such as a soda or sweetened tea — every day had an 18 percent increased risk of developing the disease over a decade. That’s compared with people who steer clear of sugary beverages.

C) SODIUM: (http://goqii.com/blog/salty-facts/)

We derive our daily sodium dose from the common salt we use in our kitchen. As we all know, there are harmful side effects associated with an excess dose of sodium including hypertension,water retention, and kidney dysfunction.We should take sodium in limited amounts.

The upper safe limit to take sodium is 2200 mg/day …which we are able to get from whole food sources such as meats, beans, dairy, grains and even some vegetables.

Almost all the processed foods contain relatively high amounts of sodium. It makes sense! Doing so increases the flavor as well as the shelf life of the product. That’s great news for the company trying to sell the food…and but, as a single serving of most of these products often cover more than half of your recommended daily intake, it’s not really good news for you or for your health.

D) FIBER CONTENT: (http://goqii.com/blog/finding-health-through-fiber/) Most processed foods lose their fiber contents during all those chemical processes. Fiber makes the food harder to cook. Removing it makes their preparation easier. Again – that is great for the food industry, but it’s NOT so good for your health. They turn a profit. All you are left with are empty calories without any nutritional value.

Bottom Line:

Almost all the junk foods are devoid of any nutritional value,contain very harmful substances (or substances in higher amounts than our bodies need) making you prone to different life style diseases like hypertension,obesity,cardiac disorders and type 2 diabetes.

So stay away from them and go for real food!!

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8 Foods you should include in your Pre-Workout Meal

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Most people who work out regularly are very particular about their body and fitness levels. However,one of the main questions that they constantly battle within themselves is whether to feed or fast before a workout?For your body to continue performing well, you’ve got to fuel up-and that means eating the right foods before your workout. Not eating before a workout can result in low blood sugar, which leads to fatigue.

Manuel Villacorta, R.D., author of Eating Free and Peruvian Power Foods says, “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste.” “If you fuel correctly, you will work out harder,” he adds.

Here are some Pre work out food options :

We are well aware that protein is vital for muscle growth and carbs are crucial for energy.But, certain foods are better than others for fueling up your body before you work out. After all, you use different muscles and burn out different levels of calories depending on if you’re lifting, doing High Intensity Interval Training (HIIT) or doing cardio.

Eating clean prior will give you the pump to rip up that work out. You should ideally eat at least 1 hour before the work out. This will do three things: sustain energy, boost your performance and speed up the recovery process.

Pre-workout food needs to have carbohydrates, some protein and some fat, to get you through longer workouts by providing you with energy. It also has to be light enough so that it doesn’t weigh you down or make you lethargic.

  1. FRUITS

Fruits- mainly Banana and Apple are one of the most perfect pre workout food as they are loaded with digestible carbs, packed with minerals such as potassium and fiber which helps to maintain both nerve and muscle function. According to Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport, Bananas are nature’s Power Bar. They are also linked in lowering the blood pressure, boosting the alertness, etc.The carbs from fruits break down quickly and the protein is used later to prevent the damage of muscle.

  1. PEANUT BAR

Peanut bar is a perfect pre workout snack if you’re hitting the gym straight from work/office, as these are portable and energizing yet wholesome. It provides carbs to fuel up your muscles and is rich in fiber, protein, necessary fats, etc. It will keep your stomach satisfied and the energy levels up.

  1. GREEK YOGURT

It has double the amount of protein than a regular yogurt, has fewer carbs, sodium, and sugars, making it a pre-workout supplement power house. Unless you’re lactose intolerant, it is very easy on the stomach. What you get is a mix of fast and slow digesting proteins, which provide muscle-building amino acids while you work out.  You can add fruit, whole-grain cereal or honey, for an extra kick of energy.

  1. AVOCADO

For a sustained workout, eating an avocado just a few hours prior can provide valuable and healthy fat for that energy boost when depletion of carbohydrates occur. A small avocado is enoughsince you don’t need a lot of fat. But, don’t be afraid of this kind of fat. Avocado also contains vitamins that help your body metabolize all those healthy carbs and proteins you’ve been packing away.

  1. NUTS & SEEDS

Munching nuts and seeds is the best for pre-workout nutrition as they cover all your macronutrient bases, having carbs, protein, and fat. Eating a few nuts/seeds during a sustained workout can also provide a boost of energy to keep you going during endurance activities. I personally love chia seeds, as they’re loaded with omega-3 fats for sustained energy, protein, and antioxidants. Having these just a few hours before a long, intense workout can really help in fueling up. You can even have them during sustained activity such as trekking or cycling to get a boost of energy.

  1. ALMOND BUTTER/ PEANUT BUTTER

High in protein and unsaturated fats, Almond butter and peanut butter are great for your pre-workout meal. They are minimally processed with few added sugars and also has double the cholesterol-lowering monounsaturated fat. Moreover, almonds can protect against insulin resistance and prediabetes. Spread Almond/Peanut butter on a slice of wholegrain bread for a long, slow-burning energy supply.

  1. OATS

They are packed with fiber and you must be aware of why fiber is important for your diet. Slowly releasing glucose into the bloodstream without the insulin spike, and B vitamins boosts metabolic conversion, oatmeal gives you satiation and sustained energy. Steel-cut oats are the least processed as they are finely chopped. Ready-to-cook or instant oats are precooked, dried and mostly contain added sugar. So swap that instant oats pack with steel-cut oats.

  1. WHOLEGRAIN BREAD

Wholegrain bread is a very good source of carbs. And, you can top it up with honey, low fat spread like almond butter, or eggs for high quality protein supplement etc. This means it has flexible partners. If you’re to hit the gym during lunch hours, eat this about 45 minutes before you head out.

Plan your exercise for the day, add some pre-workout supplements and nosh on these foods to fuel up your body to give your best during the workout.

So, how are you fueling up today?

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GOQii supports children affected during terror attacks through Ratnanidhi

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Mumbai has seen some gruesome terrorist attacks in the past few years. As a result many families have lost their loved ones to these inhuman activities. Most children of these families have lost their financial support and were left with an unstable future. Given this background, the first thing that takes a back seat is always the child’s education.

Let me cite an example of one terror affected family……

“At a tender age of seven, Anjali lost her father during the 26/11 Mumbai terror attacks. A garage worker by profession was shot in his head at Chatrapati Shivaji Terminal Railway Station. Fortunately his mother survived the attack but, was critically injured. Anjali’s younger sister Nikita was just two year old during that period. Her mother Savitri’s world came crashing down with the sudden loss of her husband leaving behind to single handed take on the responsibility of two young daughters and ailing mother in law.

Savitiri with a limited family saving couldn’t see a way to support her daughters education. Here is where an organisation called RatnaNidhi Charitable Trust (RNCT) stepped in as a saviour. She was provided scholarship for her two daughters through RNCT’s Education Sponsorship Program.

With the support of this program, Anjali has now reached to Class 9 and ranks second in her class.  While her sister Nikita is happily studying in Class 4. Watching her two daughter study, Savitri was also motivated to continue her education. She has now completed her 10th from a night school and works with the India Railway to support her family”.

RatnaNidhi Education sponsorship has been working in the field of education. This Program was commenced understanding the need to support children and families of terror attacks. Through this project, Ratnanidhi strives to break the barriers towards acquisition of education for the deprived and underprivileged section.

The Organization works hard to provide a fair chance to every child of this project, especially to the most deprived. There are more 60 children who are still in the process of completing their education and require guidance.

GOQii is currently supporting the cause through its Karma Platform and is looking for support from one and all. Walk, Run as much as you can and earn your karma points and donate them towards this wonderful initiative of educating those lesser privileged kids affected by the gruesome terror attacks.

To know more about the project visit http://www.ratnanidhi.org/Category/educational-sponsorships-for-terror-victims.

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Quick healthy dinner recipes

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In today’s fast paced life, we are constantly chasing our goals and in the process neglecting our health and body’s needs such as rest, sufficient sleep, lots of nutrition and water. Only when we listen to our body’s needs, will it help us in return, to achieve our targets and support our daily activities.

There are innumerable reasons for not eating nutritious foods. Some of the reasons are lack of time, cooks at home or sometimes its sheer lack of knowledge on what to buy from the market, how to match two ingredients and what to do with the leftovers etc.

Well, I have tried to easy your difficulty by sharing some of the quick and easy recipes which may help you sort out dinners for all your 5 busy working days! I am sure you will love these dishes! Enjoy it guilt free! These dishes will not only do justice to your workouts but, also ensure good nutrition supply for a healthy and energetic you!

DAL KHICHDI

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Serves 1; preparation time 15 minutes

Ingredients:

  • 15gms Daliya
  • 10gms Yellow moong dal
  • 10gms Chana dal
  • 25gms Bottle gourd
  • 25gms Cauliflowerv  25gms French beans
  • 10gms Green peas
  • 1 Tomato
  • 2-5 curry leaves
  • 2 big green chilies
  • A tiny piece of cinnamon
  • 2 cloves
  • 1tbsp oil/ghee
  • 1tsp cumin seeds
  • 1tsp mustard seeds
  • 1/2tsp hing
  • 1tsp red chili powder
  • 1tsp turmeric powder
  • ½ tsp garam masala
  • 1tsp kitchen king masala
  • Salt to taste
  • Coriander for garnishing

Method:

  • Wash and soak the mentioned dal and daliya for about 10 minutes
  • Chop bottle gourd, cauliflower and French beans to medium sized cubes.
  • In a pan, put some oil, let it heat, then add mustard seeds, hing, cumin seed, curry leaves and green chilies. Let it simmer for a few minutes. Add red chili powder, turmeric powder, garam masala and the kitchen king masala. Mix well.
  • Add the chopped veggies and green peas. Mix well.
  • Now drain and add the soaked dal and daliya mixture. Mix well.
  • Add about 250 ml water, mix well for a few minutes. Add salt to taste
  • Now transfer this into a pressure cooker vessel and let it cook for 15 minutes.
  • Once the cooker is done, you will notice the ingredients have been cooked leaving no water behind, if there is some water left, let it cook for another 5 minutes.
  • Transfer it in a serving plate, garnish with fresh coriander leaves and serve with chilled curd.

PAV BHAJI

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Serves 1; preparation time: 20 minutes

Ingredients:

  • 10gms Yellow moong dal
  • 10gms green moong dal
  • 15gms white peas
  • 10gms red gram dal
  • 25gms cauliflower
  • 25gms green peas
  • 20gms green capsicum
  • 2 tomatoes
  • 1tbsp ghee
  • 1tsp cumin seeds
  • 1tsp hing
  • 1tsp turmeric powder
  • 1tsp red chili powder
  • 2tsp Pav Bhaji masala (or add as per your taste preference)
  • Salt to taste

Method:

  • Wash and soak the pulses and legumes for 10 minutes in hot water.
  • Chop cauliflower in small pcs. Mix it with green peas.
  • In a pressure cooker vessel, mix the pulses, legumes, cauliflower and green peas, with water and add some salt. Let it cook in the pressure cooker for 15 minutes.
  • In the meantime, finely chop green capsicum and grate the tomatoes and make a puree. In a pan, add some ghee and let it heat. Add cumin seeds, hing, and let it simmer. Now add green capsicum and tomato puree, let it cook. Add red chili powder, turmeric powder, salt, and pav bhaji masala. Cook this on low flame.
  • Check if the pressure cooker is done. If yes, remove the pulses mixture and mash it lightly.
  • Now add the pulses mixture to the cooked tomato puree mixture. Mix well until everything blends well and let it simmer for a few minutes.
  • Transfer in a serving bowl. Garnish it with fresh coriander leaves and serve with multigrain breads and piece of lemon.

 

BESAN PANCAKES:

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Makes 3-4 pancakes, preparation time: 10 minutes

Ingredients:

  • 100gms besan flour
  • 1 big tomato, shredded
  • 1 big cucumber, shredded
  • 30gms bottle gourd, shredded
  • Coriander leaves, finely chopped
  • 2 green chilies (optional)
  • 1tsp red chili powder
  • 1tsp turmeric powder
  • 2tsp ginger + chilies paste (if available, to make it spicy)
  • 2tbsp curd
  • Salt to taste

Method:

  • In a bowl, take besan flour. Add shredded tomato, cucumber, bottle gourd and coriander leaves.
  • Add salt, red chili powder, turmeric powder, ginger chilies paste and curd. Mix well. Add very little water if required. We need a slightly flowing consistency of the batter to make pancakes.
  • In a pan, heat 1tsp oil, spread the batter, top it with some green chilies and some coriander leaves.
  • Let it cook on both sides on medium flame.
  • Serve it with green mint chutney mixed with some curd.

ANEER FRANKIE:

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Makes 3 Frankies.

Ingredients:

  • 15gms pearl millet flour (bajra)
  • 15gms white millet flour (jowar)
  • 10gms whole wheat flour
  • Salt to taste
  • 60gms Paneer, shredded or crushed
  • 30gms Yellow capsicum, finely chopped
  • 30gms red capsicum, finely chopped
  • 30gms green capsicum, finely chopped
  • Coriander leaves, finely chopped
  • 2-3tsp Kapol’s Frankie masala
  • 1tsp jeera masala
  • Salt to taste
  • Ginger chilies paste (if available and to make it spicier)

Method:

  • Make a roti dough by mixing all the three flours with water, some oil and salt. Cover it and keep it aside
  • In a bowl mix all the capsicums and coriander.
  • Add salt, ginger chili paste, Frankie masala and some jeera masala. Mix well. You may add come dry mango powder if you like it tangier. Add the shredded paneer to this mixture.
  • Mix well and make (3) rolls of this mixture.
  • Using a rolling pin, make 3 rotis of the dough.
  • In a pan heat some oil and cook a roti. Let it cook properly front and back. As the texture changes, add some green phudina chutney (optional) and spread it over the roti. Then keep a paneer roll on one end of the roti, and gently roll the entire roti. Let it stay on the pan if you like it crispy.
  • Serve it with ketchup, green phudina chutney or chilled curd.

STUFFED MOONG DAL DOSA

Coriander Moong Dal Dosa

Makes 7-8 dosas

Ingredients

    • 10gms Green moong dal
    • 10gms Yellow moong dal
    • 10gms Urad dal
    • 10gms Red gram dal
    • 10gms Lentils
    • 10gms Bengal gram dal

For the stuffing:

  • 40gms Paneer, shredded
  • 40gms corn kernels
  • Coriander leaves
  • 15gms coconut, shredded
  • 2 green chilies, finely chopped (optional)
  • Ginger chili paste
  • Salt to taste
  • Grounded black pepper
  • 1tsp garam masala
  • Dried mango powder (aamchur) to taste

Method:

  • Wash and soak all the dals in 3 cups hot water for 15 minutes.
  • In a bowl, mash the paneer, corn and coriander leaves.
  • Add salt, ginger chili paste, garam masala, some grounded black pepper, dried mango powder and finely chopped chilies (optional). Mix well.
  • The soaked dals must have become tender. Grind this in a mixture with minimal water. We need the batter to be dense and have flowing consistency.
  • In the batter add some salt and grounded black pepper.
  • In a pan, heat some ghee, pour a spoon full of batter and spread it in round motion.
  • Let it cook on the bottom. Flip it, and let it cook for a few minutes. Flip it again and check if it’s slightly brown.
  • Then add some of the paneer and corn stuffing on the dosa. Let it cook for a few minutes.
  • Fold the dosa in two, or you can roll it all the way. Cut in pieces and serve with green phudina chutney or some tamarind chutney.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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