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6 Magical Herbs That Can Help You Sleep

6 Magical Herbs To Help You Sleep There are many people who face severe issues of sleep disorder and it is difficult for them to fall asleep. Sleep is a key component of good health. They say humans need at least 8 hours of sleep a night to rejuvenate and restore their bodies. Unfortunately, in the days of stress, chaos, constant electronic bombardment, adrenal fatigue, and hormonal craziness, we are seeing people generally getting less sleep, and the sleep they do get, tends to be interrupted in some way. This means the sleep quality and quantity have a lot to be desired. Thankfully, we have these 6 magical herbs which can help you relax, rejuvenate, and come to a quiet place of rest and relaxation.

6 Magical Herbs To Help You Sleep

1. Ashwagandha (Winter Cherry)

It is an adaptogen with strong affinities towards the nervous system. It helps the body deal with stress and hormone fluctuations caused by stress, especially helping regulate cortisol levels at night time. Cortisol is what wakes you up at 2 am thinking about a million things at once and not being able to fall back asleep. Taking 500mg of Ashwagandha daily can help your body even out stress hormone levels which can help you get a good night sleep. It has also been shown to ease anxiety and depression.

2. Chamomile

It is a wonderful calming herb. It relaxes both the body (muscles) and the mind. It is also a wonderful, gentle sedative. It is safe and effective for children. Chamomile tea sipped by a breastfeeding mother can soothe the baby after breastfeeding. Toddlers can sip chamomile tea with a little bit of honey before bedtime to calm them down. Adults can drink 1-2 cups of chamomile tea at the end of the day to help calm down before bedtime. Steep chamomile in hot water for 10 minutes in a tightly capped jar, strain and enjoy.

Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant.

Dose: Tea, 1 cup 2-3x daily; Tincture, 30 drops 3 x daily.

3. Lavender

Everyone knows that Lavender is great for relaxing and calming the mind and body. The essential oil can be diffused in the evenings alone or combined with other relaxing essential oils to bring on a state of peace and relaxation. The leaves can be drunk as a tea, or added to food. It is great for insomnia, agitation and restlessness. Lavender is a gentle strengthening tonic for the nervous system as well. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compressor massage oil or simply inhaled to alleviate insomnia.

Dose: Tea, 1 cup 2-3 x daily; Essential oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

4. Passionflower

It’s a great herb for people who wake frequently throughout the night. It is a safe herb for most (excluding excessive use in pregnancy, especially in the first trimester), including children and can be taken in large doses frequently. It is used to promote a deep restful sleep and ease anxiety. Take 30-60 drops of passionflower tincture an hour before hitting the bed, and again at bedtime if you are not yet tired. The herb can be combined with others to make a wonderful night time tea as well. Passionflower is used for minor sleep problems in both children and adults (Bruneton, 1995). It is an excellent sedative with no side effects even when used in large doses (Spaick, 1978).

Dose: Tea, 1 cup 3x daily; Tincture, 30-60 drops 3-4x daily.

5. Lemon balm

It is used primarily to lift the mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety.

To make it into a mild, uplifting, and relaxing tea. You will need:

  • 2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
  • 2 teaspoons dried chamomile
  • Honey to taste (optional)
  • 8 ounces of fresh water

Directions: Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

6. California Poppy

This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. A tincture is the most powerful way to take this. Try 30-40 drops twice daily (the second dose close to bedtime).

These herbs can be combined to make a lovely relaxing night time tea that works for your specific needs. That is the great thing about herbs, some speak to you more than others. Those are typically the herbs that you should do some more work with to see if they suit you!

Before you try any of these herbs, have a word with your doctor, dietitian or nutritionist. You can also speak to our Coaches and Experts by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on sleep and sleep tips, check out Healthy Reads.

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5 Winter Drinks and Beverage To Keep You Warm

winter drinks

During this nice chilly winter weather, there’s nothing more warming than a hot bowl of soup or a nice healthy drink. So why not take that warm feeling to the next level with some healthy winter drinks and beverages? 

Winter is a season of abundance – abundance of holidays, festivals, love and gratitude. This abundance is extended with the availability of a variety of fresh produce and a high metabolic rate that keeps making us feel hungry. A perfect opportunity to replenish your body stores of some crucial nutrients that you might need throughout the year. This makes it even more imperative for one to opt for healthy options and make the most of it.

While hydration and drinking water or fluids is considered to be a summer thing, it is equally important to keep yourself hydrated in the winters! Winters are dry and windy, and it takes more of your body to keep your skin moist and supple. Moreover, infection rates are higher during these times and hence, it is crucial to keep up your immunity game strong. Water is a simple tool for hydration and flushing out the infectious agents from the body. However, warm fluids give an added comfort, soothing the throat, warming your insides and a very filling effect on the stomach.

5 Winter Drinks and Beverages To Keep You Warm 

1. Soup
With bountiful fresh produce, seasonal vegetables and liberty of spices and herbs, it is the most convenient time of the year to cook soups and relish a hot bowl. Gourd soups with pumpkin, bottle gourd and tomatoes; The CBT soup with carrot, beetroot and tomatoes; Dal and tomato soup that has the goodness of moong dal proteins; Lemon coriander soup; Spinach soup; Broccoli almond soup.; Mushroom soup are just a few examples from the wide array of choices for this season, as all of these vegetables are easily available during this time. It has the benefits of vitamin A from the gourds, Vitamin C from lemons, and they both help build immunity. Quercetin from tomatoes and anthocyanins from beets enhance heart health. While spinach and broccoli have the goodness of calcium and vitamin K essential in bone health. Season soups with ginger, garlic and herbs like pepper, basil and oregano; some whole spices like bay leaf, star anise. Drizzle the bowl of soup with good fat like olive oil or sesame oil and you are good for a slurpy meal. Keeps you full for long, helps in weight loss and easy on the gut. Avoid packaged and ready to eat/cook soups, they contain very little natural ingredients and are very high in sodium which causes more damage to the body than benefiting it.

2. Spiced Turmeric Lattè
Our traditional Haldi doodh got glorified recently and became the turmeric lattè, which is simply hot milk with turmeric and a dash of cinnamon and pepper powder. It is the best remedy to find relief from sore throats and respiratory diseases. Turmeric invariably has the benefits of curcumin on heart, kidneys, helps control diabetes and wards off infections. For a subtle sweetness, one can add some honey or dates pureè. Sprinkle some dry rose petals and sliced nuts over it.

3. Hot Lemon Gingeràle
Hot water infused with lemon and ginger extract and slightly sweetened with honey gives the hot comfort of the lemon ginger water, soothes the throat and has a relaxing effect on the brain. Ginger has a compound called gingerol and the antioxidants as well as vitamin C from the lemon gives your immunity a boost. A pinch of cinnamon can enhance its flavour.

4. Black or Green Tea (variant: Kashmiri kahwa)
Black or green tea with a slice of lemon can be the most comforting thing ever. Black or green tea are a great source of antioxidants of the catechin family and lemons are rich in vitamin C and limonin, all involved in maintaining the metabolic rate and good blood circulation. The heaven on earth Kashmir is also home to some of the best culinary magics, and one of them is the Kahwa. Kashmiri Kahwa is Kashmiri green tea, boiled with saffron, cardamom and almonds. This drink has the ability to warm you up in the coldest of the winters, like those of Kashmir. 

5. Kaadha
It is an age-old method of curing or preventing winter diseases with a kaadha. Kaadha is a term in Ayurvedic medicine that stands for a concoction or extract of medicinal plants and herbs. Our Indian culture is blessed with a number of spices and other food additives that are not just food but have medicinal benefits too. Indigenous adjuncts and methods of cooking are appreciated worldwide. One can create a simple and beneficial kaadha at home with the following ingredients that can be easily found in any Indian household: 

  • 5-6 tulsi leaves
  • 2-3 mint leaves
  • A small piece of dalchini (cinnamon)
  • 2-3 laung (cloves)
  • 1 elaichi (cardamom)
  • 2-3 kalimiri (black pepper pearls)
  • 1 teaspoon of sauf (fennel seeds)
  • 1 teaspoon of jeera (cumin seeds) 
  • Small piece of ginger
  • Half a lemon
  • 1 teaspoon of honey

Boil all the whole spices in 1 litre of water and let it reduce to half a litre. Then slightly cool down this water, strain it and squeeze half a lemon over it, then add the honey. Sip this water throughout the day for at least 3 times a week. It will keep away common cold, sore throat, maintains your digestive health, eliminates flatus (gas) or bloating, and helps you lose weight by speeding up metabolism.

We hope these easily available winter drinks and beverages help you have a healthy winter! For more tips on staying healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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What Is Carb Loading & How To Do It

What is Carb Loading and how to do it

If you’ve just begun trekking, training for long distance running, cycling, mountain climbing or even if you have been doing it for a while, you have definitely come across the term ‘Carb Loading’. You might have a lot of questions pertaining to who, what, why, when, where and how you should be doing  carb loading, also known as ‘Super Compensation’.

What Is Carb Loading?

Carb Loading is a strategy (yes you may call it a strategy) that involves changes to training and nutrition which can maximize muscle glycogen stores prior to an endurance competition like the GOQii Trail Challenge. It also means reducing training load and resting the muscles to allow them to become completely loaded with glycogen. Let me highlight resting, which means involving in low to moderate intensity exercise which is as important as eating.

Who Should Do It?

Carbohydrates are considered the primary fuel for any physical activity. Our body usually has enough carb stores to utilize for short term exercises. So for short term exercises or workout sessions, you don’t need to carb load as the body’s usual carbohydrate stores are adequate.

However, when it comes to engaging in long, intense athletic events, your body needs extra energy to keep going. So basically, anyone exercising continuously for 90 minutes or longer, is likely to benefit from Carb Loading. Sports such as cycling, marathon running, longer distance triathlon, endurance swimming and so on, require carb loading so that the athletes can pull through the event with sustained energy and minimal fatigue.

Normal muscle glycogen stores are usually in the range of 100-120 mmol/kg ww (wet weight) and it is expected to reach up to 150-200 mmol/kg/ww with proper carb loading. This extra supply of carbohydrate dramatically improves endurance of athletes. So yes it’s quite a fact that it works!

How Should You Do It?

Trust me it’s simple, since it’s all about carbs and rest!

  • 3-4 days prior to the event, shoot up your carbohydrate intake to about 10-12 grams per kilogram of your body weight
  • Reduce your training sessions
  • And most importantly, rest completely the day before your big event

Basically, 3-4 days of exercise taper while following a high carb diet, means you have successfully managed to elevate muscle glycogen levels.

What Should You Eat? 

You should opt for simple carb-rich foods like white rice, oatmeal, bread, pancakes, bagels, whole wheat bread and pastas, rotis, broken wheat like daliya, potatoes,  peanut butter, dosas, idlis, fish, chicken, rajma, and chickpeas. You can also opt for hummus as it is a super power food. Yoghurt is a great option too. Try to drink fruit juices instead of whole fruit during carb loading for best results.

Choose foods that are low in fiber and easily digestible

Also, avoid high fat foods like cheese, butter, ghee, fried food or processed food to compensate for the extra carbohydrate-rich foods. Since your body requires more oxygen to your cells, too much of fat, like cheese, may actually slow u down as it makes the body acidic which hinders the oxygen supply to your cells.

Common Mistakes Made While Carb Loading

Carb loading requires an exercise taper. If u don’t rest, then it won’t turn out well. In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fiber and make use of compact sources of carbohydrate, such as sugar, cordial, jam, honey, jelly, and tinned fruit. High fiber foods may be too bulky to consume at times.

Carb loading will most likely cause body mass to increase by approximately 2 kg. This extra weight is due to extra muscle glycogen and water. For some athletes, a fear of weight gain may prevent them from carb loading adequately.

Consuming too much high fat foods will make it difficult to consume sufficient carbohydrate. It may result in gaining body fat. The bottom line is to eat to high-carb, low fat foods while carbohydrate loading!

We hope this article helps you practice carb loading effectively for your next athletic or endurance event. Do let us know your thoughts in the comments below.

If you want to know more about carb loading, need guidance or if you wish to train for an athletic or endurance event, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on fitness and nutrition, check out Healthy Reads.

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Healthy Eating: French Beans Khichdi

French Beans Khichdi

If you are on your weight loss journey, you must have heard the advice of keeping your dinner light, low in carbs and high in protein and fiber. But do you feel that this simple tip is actually one of the most difficult to follow? As the entire day goes chasing work, after a tiring day, dinner feels like the only meal we can eat with all the time in the world and actually indulge in. Even if we decide to eat healthy, there are very few meals that support the low carb and high protein idea, especially for vegans. So, I want to share one of my favorite recipes, which is not just good when you are chasing your weight loss goals, but is also diabetes friendly, vegan and gluten-free. Let’s learn how to prepare the delicious French Beans Khichdi! 

What You Will Need 

  • Yellow moong dal – ¼ cup, soaked for 2 hours 
  • French beans – ½ cup, chopped
  • Carrot – ½, grated 
  • Onion – 1 medium sized 
  • Green chilly – ½ tsp, chopped 
  • Ginger – ½ tsp, grated 
  • Turmeric powder – ¼ tsp 
  • Garam masala – ¼ tsp 
  • Ghee – 1 tsp
  • Cumin seeds – ¼ tsp 
  • Lemon juice – ½ tsp 
  • Green coriander – 1 tbsp, chopped
  • Roasted sesame seeds – 1 tsp 
  • Hing – 1 pinch 
  • Salt to taste 

How to Prepare 

  1. Heat ghee in a pan and add cumin seeds. As the seeds start crackling, add hing powder, onion & sauté for 2 minutes. 
  2. Drain soaked dal and add it to the same pan. Sauté with onion for 2 more minutes. 
  3. Now, add ½ cup water, salt, turmeric powder, green chilly, ginger ,garam masala, beans & carrot. Mix everything & cover the pan. Let it steam cook for around 10 minutes and stir 1-2 times in between.
  4. After 10 minutes, turn the flame off and let it team in the hot pan for another 5 minutes. 
  5. Take the lid off and add lemon juice, fresh coriander and sesame seeds over it. Mix everything together and your French Beans Khichdi is ready! 

Highlights of the French Beans Khichdi Recipe 

  • Being Low in carbs & high in fiber, protein & good fats, it is a good dinner option for people suffering from diabetes, high cholesterol, hypertension, thyroid, PCOD or even high uric acid levels.
  • It is weight loss friendly as it is low in calories but still very filling.
  • It is gluten & lactose free, so people who are allergic to gluten or are lactose intolerant can also enjoy it.

Do give this healthy, delicious and simple French Beans Khichdi recipe a try and let us know your feedback in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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