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May 19, 2022 By Mubasheera Chaiwala Leave a Comment

Pranayama To Detoxify The Body, Mind And Vital Organs

detox your body with pranayama

Pranayama is the yogic practice of breath control. It means the ability to expand our health by controlling the breath. There are various ways and positions to practice yogic breathing.

The combination of pranayama and meditation has positive effects in curing various problems like acidity, stress, anxiety, skin diseases, improved blood circulation, and managing lifestyle disorders such as thyroid, PCOS, controlling blood sugar and blood pressure. 

We breathe daily, right? So what is pranayama? Why Pranayama? 

Pranayama is slow, deep breathing, in a rhythm. The breathing that we do normally is not in rhythm and is non-harmonic. It is in pranayama that gets our mind and organs in sync. There are various pranayama practices which you can do daily. 

1. Kapalbhati Pranayama
This is a famous pranayama practice also known as The Skull Shining Breathing Technique. Kapalbhati has  physiological effects on cardiovascular, digestive and nervous systems.

Benefits of Kapalbhati Pranayama: 

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Daily practice helps in adding luster to your face and you get glowing skin
  • Improves digestion and can help alleviate gastrointestinal problems like acidity, indigestion and flatulence.
  • Improves the function of kidneys and liver as it provides a gentle massage to the organs.
  • If practiced daily helps in reducing belly fat.
  • Kapalbhati helps reduce stress in the eyes, thus reduces dark circles around the eyes.
  • It triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It improves the blood circulation problem in whole body parts.

2. Anulom Vilom
Also known as Alternate nostril breathing, it has various benefits for the body internally and externally. Oxygen is pure and required by the body for every single process to take place and therefore, it is vital for us to breath right and Anulom Vilom serves the purpose. It is the best way of balancing the Tri Dosas (Tri means “three” and the meaning of dosas is impurities) in our body i.e. Vaat, Pitta and Kaffa. All three are the cause of all diseases. So, it is important to balance them. Our body gets ill when Tri Dosas are not in harmony.

Benefits of Anulom vilom Pranayama

  • It can provide some relief from mental health problems like Depression, Anxiety, Stress, Tension, etc.
  • Improves the working of the lungs, beneficial for  most respiratory problems like (Bronchitis, Asthma), etc.
  • Best breathing technique for boosting your memory – makes your brain sharper, increases concentration and gathers focus.
  • Improves your immune system, so it can cure general issues like cough & cold.
  • Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

3. Sheetali Pranayama
The meaning of the word “Sheetali” is cooling down. This pranayama practice is a process to cool your body down. It gives the feeling of coldness by decreasing the body temperature, thereby having a positive impact on our nervous system and endocrine glands. Extremely helpful during the summer season.

Benefits of Sheetali Pranayama

  • It is useful in managing disorders related to tongue, mouth and throat.
  • It is very beneficial in treating diseases of the spleen.
  • Helpful in fever by cooling the system down.
  • Controls and manages high blood pressure.
  • It purifies the blood.
  • Improves sleep quality and is best for fighting Insomnia.
  • It calms the mind, as it is an effective stress buster. Once our mind is calm, we can easily deal with negative emotions like  anger and anxiety.
  • Effective in hyperacidity. Excellent for people who have GERD and face issues with acidity and indigestion.

There is another breathing practice similar to Sheetali, known as Sheetkari pranayama. 

Both are similar, the only difference is the way of breathing. In Sheetali, we breathe in by folding the tongue and breathe out from the nose. In Sheetkari, we inhale through the teeth and exhale from the nose.

Benefits of Sheetkari Pranayama

  • Effective against dental problems like bad breath, bleeding gums and pyorrhea.
  • Balances body temperature.
  • Calms the mind, reduces emotional excitation and mental tension.
  • Can help you manage depression, anxiety and panic attacks. 

As a yoga instructor, I get these questions a lot of time: What is the best time to do pranayama? Generally, morning is the best time for a breathing exercise as it helps us activate our organs. Plus, on an empty stomach, we achieve optimum benefits. To know why morning yoga is beneficial, you can have a look at my previous article: https://goqii.com/blog/benefits-of-practicing-morning-yoga-at-home. 

We hope this article helps you! For more on yoga, check out Healthy Reads. You can also get tips and learn more about yoga and pranayama from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

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February 10, 2022 By Soni Thakur 9 Comments

7 Reasons Why Pulses Are Good For You!

pulses

Pulses have always been an important part of the Indian diet, preferred for their nutritional content of protein, fiber, vitamins and minerals. There are hundreds of variety of pulses grown, some of the popular ones are – Lentils, Dry Beans, Cowpeas, Chickpea, Tur Dal, Black beans, kidney beans, etc. Moreover, they are very economical and easily available throughout the world.

If Pulse was an abbreviation, it would surely mean:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of dietary fiber

E – Easily Available

Pulses are often considered to be a poor man’s food because of their low cost and availability and are often neglected for more expensive alternates. While there is nothing wrong with exploring options, why should one ignore such a versatile and rich source of plant protein?

Reasons to Include Pulses in Your Diet

  1. Pulses are good for all age groups irrespective of whether it is fed to babies, a preschooler, an adolescent, an adult or the elderly! Pulses are good for everyone. In adolescents, it helps promote growth and development. In the elderly, it helps in maintaining and replacing the wear and tear of tissues.
  2. They are widely distributed, affordable and reachable for all income groups. Pulses are heart healthy and a good source of vegetarian protein.
  3. They are low in saturated and trans fat, in essence, they help in lowering blood cholesterol, reduce blood pressure and maintain a healthy weight.
  4. Pulses have shown potential in helping to reduce the risk of chronic illnesses such as Diabetes, Cancer and Heart diseases.
  5. They are dried seeds that can be easily stored for a long time with proper care. Hence, reducing food wastage and loss.
  6. Red kidney beans are high in antioxidants and fight inflammation and boost metabolism.
  7. When Cereals are taken with Pulses, it improves the protein quality due to mutual supplementation. Cereals are high in Cysteine and methionine and pulses are high in lysine. 

These reasons are good enough for you to rush to your grocer and pack your kitchen with a variety of pulses! 

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition, explore Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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December 26, 2021 By Sunita Arora 1 Comment

Gond Ladoo: Your Much Needed Winter Essential

Gond Ladoo

As winter knocks at your door, you might have noticed your Granny prepare Gond Ladoo. It is loved by both kids and adults alike. Gond Ladoo is the best warming food during winter and is quite a healthy snack especially in North India. It contains natural Gond (edible gum) which is extracted from the bark of trees.

Benefits of Gond Ladoo During Winter

  • It helps to keep the body warm in falling temperatures.
  • It prevents the body from cold, seasonal virus infections and keeps one safe from winter illnesses.
  • It helps improve eyesight.
  • It boosts immunity and improves stamina if prepared with Jaggery (Gud).
  • It is enriched with protein, fiber, calcium, and magnesium which makes bones and tissues strong.
  • Anti-inflammatory and good for arthritis as it lubricates the joints and provides relief for back & joint pain.
  • Due to high fiber it is effective in treating constipation.
  • It also improves sexual inadequacy or weakness in men.
  • Nourishing food for pregnant women as it helps in strengthening bones and prevents back pain after birth.
  • The combo of fat, fiber and protein is good for lactating mothers to meet the extra calories requirement and to speed up recovery. It increases milk production as well.
  • It is a wholesome, nourishing food for winter if someone lacks energy and feels tired.

Generally, Gond Ladoo is prepared with desi ghee, gond, coconut, lots of chunky nuts and dry fruits. Want to try it out if you haven’t already? Here’s the recipe!

What You Will Need:

  • Wheat Flour – 1 and ¼ cup
  • Gond (edible gum) – 4 tbsp
  • Dry Dates Powder – ¼ Cup
  • Jaggery Powder – ¼ Cup
  • Cardamom Powder – 1 tsp
  • Coconut Powder – 2 tbsp
  • Almond and Cashew Powder – 3-4 tbsp
  • Poppy Seeds (Khus Khus) – 1 tbsp
  • Dried Ginger Powder (optional) – ¼ tsp
  • White Pepper Powder (optional) – ¼ tsp
  • Desi Ghee (clarified butter) – 8-10 tbsp

How to Prepare

  1. Take a Kadhai, add 2 tbsp of ghee and roast all the Gond till it gets puffed and becomes crispy. Take it aside and grind the Puffed Gond in a mixer.
  2. Now add the dates powder Jaggery powder, cardamom powder, nut powder, poppy seeds, ginger powder, and white pepper powder and grind all together in a grinder.
  3. In the same Kadhai, add 2 more tbsp of ghee and roast wheat flour on low flame till it turns golden brown and you get a nice aroma!
  4. Add the previous mixture to the kadhai with wheat flour and mix well. Cook for 5-7 minutes more and add the remaining ghee.
  5. The whole mixture should look wet. Take it off the gas.
  6. Grease your palm with a few drops of ghee and start moulding them into a Ladoo shape. You can use a little more ghee while rolling them. 
  7. You can store these Gond Ladoos in an airtight container easily for a month and serve it anytime.

Please note that excessive intake may cause mild abdominal discomfort and increase your calorie intake as well. You must eat only one Ladoo in the morning or evening with warm milk.

If you have an allergy to any of the ingredients above, avoid eating this. If you’re unsure, please consult your doctor before you prepare.

We hope you enjoy this recipe and the winter season as well. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

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September 26, 2021 By Sunita Arora 4 Comments

The Magic of Indian Masala Chai

masala chaiThe word Chai actually means tea in English and Russian. In India, it is also known as Masala Chai. More appropriately, it means spice blend. Tea has become a daily part of Indian life. It is now a key element of our culture which has spread throughout the world. Masala Chai is an everyday drink in most parts of India. It is common for Indians to delight themselves with 2 cups of it per day.

In almost every street corner and even office spaces, you will find a Chai Wallah (tea vendors) who prepares this traditional beverage. They prepare this rich Masala Chai over an open fire in small stands and stalls and serve it in clay tea cups called Kullarhs.

Well, you can prepare it yourself! This may be the right tea for you, to give you the strength and energy during the day and to take you on an amazing ride through the world of Indian tea. Let’s prepare it together! Have a look at our Masala Chai benefits, recipe and get your ingredients ready.

Some amazing Benefits of the Indian Masala Chai

  1. Improves Digestion: The spices used in Masala Chai help in regulating the digestive system. It also helps in keeping your gut healthy. A spice like Ginger aids digestion by improving circulation and delivering oxygen to organs so they can perform optimally.
  2. Supports the Immune System: It is known to strengthen the immune system and keeps common infection at bay. It helps provide relief when infected with common cold and cough.
  3. Improves Heart Health: Cinnamon, one of the main ingredients in Masala Chai, helps lower bad cholesterol and blood pressure. Drinking Masala Chai can prevent cardiovascular disease when consumed regularly over long periods of time.
  4. Relieves Aches and Pains: The spices found in Masala Chai can alleviate common aches and pains. These health benefits derive from the anti-inflammatory properties of many of the ingredients in it, specifically ginger and clove.
  5. Reduces Nausea: Spices like Ginger and Cardamom are well known for their ability to reduce nausea and seasickness. Masala Chai soothes an upset stomach and alleviates stomach pain associated with nausea.
  6. Boosts Energy: It is a wonderful experience having a hot cup of ‘Masala Chai’ after a hard day’s work. Caffeine is a natural stimulant in Masala Chai which boosts energy and gives you the kick which you need to start your day.
  7. Boosts Metabolism: Tea is known as a heat generating food in Ayurveda. It helps speed up metabolism. Ingredients like ginger, clove, black pepper and cardamom helpincreaset loss and increases the metabolism of the body in a short period.
  8. Contributes to Reduce Sugar Levels: Ingredients used in Masala Chai such as clove, cinnamon, and cardamom helps in preventing diabetes by increasing the insulin sensitivity of the body and lowering one’s blood sugar levels.
  9. Relieves PMS: It can be your best friend to fight the symptoms of PMS the natural way. Ingredients like ginger, clove, and cardamom work as natural painkillers when you are experiencing period pains. It calms your nerves, keeps you in a good mood and relaxes your muscles.

Authentic Masala Chai Recipe (Serves 2 cups)

Masala Chai ingredients

Ingredients

  • Water: 1 cup
  • Milk: 1 cup (organic whole milk, almond milk, oat milk)
  • Black tea/ loose leaf: 1 ½ teaspoon
  • Jaggery Powder: 2-3 teaspoons (more or less) or maple syrup, honey, brown sugar
  • Clove: 2-3
  • Cardamom: 2
  • Cinnamon: ½ stick
  • Peppercorns: 3-4 (optional)
  • Ginger: 2 slices or crushed
  • Star Anise: 1 (optional)

How to prepare

  • Lightly crush cardamom, cinnamon, clove, ginger, star anise, and peppercorn and add in boiling water
  • Add black tea/leaf and boil it for 2-3 minutes
  • Add sugar and milk
  • Bring it to simmer twice or more
  • Turn off the heat and strain it into your favorite mug
  • Your Masala Chai is ready!

A common myth is that green tea has more health benefit than black tea.  This is simply not true. It is because all tea (Black, Green, and White) comes from the same plant, Camellia Sinensis, they offer the same benefits. The spices which we have used in our Masala Chai are well known in Ayurveda for many health benefits.

  • Ginger is anti-inflammatory and improves digestion, prevents and manages stomach ulcers, protects against symptoms of cold and flu, and stimulates blood circulation. It also reduces blood cholesterol by improving liver function
  • Cinnamon has Anti-fungal, Anti-bacterial properties. It helps in lowering LDL cholesterol and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes
  • Cardamom is considered as a kidney cleanser. It is known to enhance appetite, improve digestion and provide relief from acidity in the stomach. It is also considered beneficial to the urinary tract system
  • Cloves are well-known for its anti-bacterial, anti-viral, anti-fungal and antiseptic properties. They’re also known to heal ailments of the digestive system and promote good digestion as well as metabolism
  • Black Pepper is a powerful anti-oxidant. It improves digestion and promotes intestinal health. It is an effective remedy for respiratory conditions including colds, coughs, and flu
  • Star Anise aids digestion, alleviates cramps and reduces nausea. It also helps in preventing constipation, supports good sleep, promotes bone and skin health.

So, add the ingredients mentioned above in your regular tea to make it a complete Indian Masala chai. Do share your experience in the comments below!

For more on tea, check out Healthy Reads. You can get more valuable insights on the food you consume directly from your GOQii Coach. Subscribe for personalized coaching here: https://goqiiapp.page.link/bsr

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