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Pistachios – Your Powerful Nutritional Punch!

Pistachios your powerful nutritional punchPistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

How Does It Give a Powerful Nutritional Punch?

  • Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
  • Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
  • Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
  • Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
  • Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Eating Pistachios

  1. Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
  2. Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
  3. Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
  4. Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
  5. Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
  6. Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Pistachios in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, 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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Top 5 Habits You Need To Avoid After a Meal

avoid after a meal

There are a lot of myths regarding nutrition and food floating around on the internet. Some of them include things we should do and should avoid after a meal. When it finally comes down to facts, what’s the right way to go? We have briefly listed down the top 5 habits you need to avoid after a meal. You might know some of them but you might not be familiar with the reasoning.

What Should You Avoid After a Meal?

  1. Smoking: It is the most important habit that people should avoid after a meal. Smoking 1 cigarette after eating food is equivalent to the ill-effects of smoking 10 cigarettes. The chances of cancer are more in such cases. This is primarily because the body’s absorption rate increases after eating, which means that the harmful effects of tobacco (nicotine) are amplified as well. You could be risking damage to your intestines, heart, lungs and other internal organs.
  2. Fruits: It is advised that you should not eat fruits along with your meal and immediately after it as well. Fruits that are eaten after a meal cannot be digested easily in the intestine which causes air bloating in the stomach. Fruits are best absorbed when consumed as a meal in itself. You can have them either before or after a meal with a gap of at least 2–3 hours.
  3. Tea: Whenever you eat a heavy meal, keep yourself away from tea for a while. Tea leaves contains acids in it. When this acid enters the digestive system along with food, it makes the process of digestion (particularly proteins) process slow and difficult by hardening them.
  4. Bathing: Whenever we bathe, the blood-flow towards extremities increases and this is how you feel fresh after a bath. But, after eating, blood-flow towards the digestive system should be high, and not the extremities, so as to maintain the normal digestive system. That is why people are advised not to take a bath immediately after eating.
  5. Sleep: There always has to be gap of 1-2 hours between your meals and the time you sleep. Sleeping immediately after eating will result in improper digestion as efficiency of the digestive system decreases. Also, sleeping immediately may lead to gastric problems and infection in the intestines. Habitually sleeping immediately after eating will also increase the chances of obesity.

We hope these facts help you make better choices, bust myths with reason and eat healthy. Have you ever been told to avoid something before or after a meal? Let us know in the comments below!

For more articles like this, check out Healthy Reads. To know more about eating habits you should avoid or to introduce new habits to help you get healthier, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Vegetable Masoor Rice

vegetable masoor rice

Can there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice! This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Exhausted At Work? Here’s Everything You Need To Know About Burnout!

Everything You Need To Know About Burnout

Have you ever woken up on time and still felt tired? You reach work but can’t stop yawning. Random bouts of sleepiness take control as concentration slowly slips away! Ever wondered why even a short commute made you feel like you ran a 200m race? What you’re feeling might be more than just “because I slept late last night”. In fact, what you’re experiencing might be burnout. Not the tyre burnout, but a medical condition that many people face on a daily basis.

WHO recently has declared ‘Burnout’ as a medical condition.

What Is Burnout?

Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. In simple words, burnout is a state of emotional or physical exhaustion at a workplace.

What Causes Burnout? What Can It Result In?

  • Stress due to the inability to meet demands
  • Lack of concentration due to the overwhelming amount of work
  • Performance issues due to the lack of control over tasks
  • Sleeping problems due to an imbalance of work and life
  • Mental problems due to a lack of social support at home or at the office

Even though these are just some of the causes and effects of burnout, what really matters is how we treat this occupational phenomenon.

Burnout Can Be Treated In Several Simple Ways

  • Take some time off work: You could use up your ‘sick days’ or simply ask for a ‘medical leave’. During your leave you shouldn’t have any contact with your workplace as the entire point of the leave is to relax and clear your mind.
  • Set aside time for relaxation: Certain techniques of relaxation like yoga, meditation, and deep breathing exercises are known to be de-stressing and can clear your mind of troubles.
  • Know your work-limits. Learn to say ‘no’ when you’re already burdened with work.
  • Most importantly, you must keep your cool by doing what relaxes you.
  • Remember, that burnout causes one to feel negativity, so always stay positive!

A Long-Term Solution

Alexander Den Heijer, an inspirational speaker who aims to help people flourish once said,  “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.” In this case, it is not the person that must be treated, but the workplace environment.

  • A workplace with a casual dress code, fun and positive environment can be a very effective in eliminating burnout.
  • Stress-busting activities are an easy way to create a feeling of positivity. These activities could be going for walks, having flexible schedules or laughing with your colleagues.

These types of environments are known to increase workplace efficiency and decrease stress and exhaustion. If the workplace can successfully be turned into a fun environment, it can reduce, if not completely eliminate burnout.

Your Health Is More Important Than Work

Even though burnout can lead to some serious emotional and physical conditions, it can, fortunately, be treated easily. With the right care and attention, your workplace can be swiftly converted from a place where you feel burdened with work, to a place that brings you positivity.

If you feel like you might be getting burned out, try these simple relaxation techniques. More so, you can also practice yoga to improve focus, build concentration and beat stress.

If nothing works and you need help, reach out to our experts by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Was this article helpful? Let us know in the comments below!

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