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May 27, 2023 By GOQii 14 Comments

5 Healthy Juices For Weight Loss

Juices for weight loss

One of the golden rules to live by is to include at least 2 servings of fruits and vegetables to our diet every day. While this seems hard for some people because of the sugar content in fruit juices, you can’t deny the fact that one can get numerous micronutrients from them. While juices alone won’t help you lose weight, you can add these nutrient rich, less sugar blends to your existing regime and see drastic improvements! Try these amazing juices for weight loss now!

Best Natural Juices For Weight Loss

Below are some recipes we think can help you in your journey to lose weight. More greens are useful than fruits but this variety and blends will definitely help you a lot to not just detox, but supply your body with the nutrients it needs.

1. Clean and Green Detox Juice

juices for weight loss

Ingredients:

  • Apples
  • Kale
  • Celery
  • Cucumbers
  • Basil

Method:

  1. Place all ingredients in a blender
  2. Add 1/4th cup of water. Mix thoroughly. Add water and/or ice in order to make the smoothie thicker or thinner based on your preference

This smoothie is excellent for detox as it flushes out all toxins from your body and contains antioxidants from the basil to make this one of the effective vegetable juices for fat loss.

2. Beetroot, Carrot & Strawberry Smoothie

Ingredients:

  • Beetroots
  • Carrots
  • Strawberries

Method:

  1. Peel beetroots and chop the carrots. Add strawberries to the veggies and blend it in a blender
  2. Add 1/4th cup of water. Add water and/or ice in order to make the smoothie thicker or thinner based on your preference

Beetroot juice will help you work out harder in the gym and this is one of the fruit juices for weight loss that contain a high amount of soluble and insoluble fiber that assists in weight loss.

3. Mint, Watermelon and Kale Juice

Ingredients:

  • Watermelon: 1.5-2 cups
  • Mint leaves: 1 fistful
  • Kale: 3 leaves

Method:

  1. Wash mint and kale leaves and put in blender. Chop the watermelon, remove the seeds and place in blender.
  2. Add 1/4th cup of water and mix well. Add water and/or ice in order to make the smoothie thicker or thinner based on your preference.

Watermelon, by nature, are mainly water and sugar, thus making them a low calorie, weight loss assistant. This is a handy juice for weight loss because of the mint leaves. Mint leaves are a natural appetite suppressant. So forget your hunger pangs after having one of these smoothies!

4. Green Spinach Lemonade

Ingredients:

  • Lemon: 1/4th cup
  • Water: 1/2 cup
  • Spinach: 1 whole
  • Apple (secret ingredient)

Method:

  1. Cut up lemons and remove seeds. Add spinach, lemon and water to blender.
  2. Add 1 apple with skin. Mix thoroughly. Add more apple if you want to sweeten more.
  3. Add water and/or ice in order to make the smoothie thicker or thinner based on your preference

The key ingredient to this, as you may have noticed, is the apple. Not only is it a fantastic sweetener, but it is also a fantastic source of antioxidants and minerals. This is the best juice for weight loss because it contains the minerals and micro-nutrients from spinach and apples but also assists in weight loss due to the lemons.

5. Cucumber Kiwi Juice

Ingredients:

  • Kiwi – 2 whole
  • Cucumber – 1 whole
  • Lemon – 1/2
  • Water – 1/4 Cup

Method:

  1. Chop and peel the kiwis and cucumber. Blend together.
  2. Add water and/or ice in order to make the smoothie thicker or thinner based on your preference

This recipe is the best juice recipe to get rid of belly fat because it is high in water and low in sodium. Low sodium juices reduce the overall bloating of the body and because this juice is lower than 50 calories, it is a fantastic way to satiate your hunger and be in a caloric deficit. A must try option for effective weight loss.

There you go! We hope these juices aid you on your weight loss journey. More importantly, consult with your doctor before trying these in case you have any allergies.

Which recipe did you like the most? Leave your thoughts in the comments below! Get more healthy recipes here. To get more tips and guidance on your weight loss journey, speak with a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

May 7, 2023 By Sanjana Shah 1 Comment

Kokum – The Wonder Fruit That Can Keep You Cool!

Kokum BenefitsWe have all been experiencing the brunt of the unbearable heat this month. With temperatures soaring high, even a walk under the sun can be a strenuous experience. What if we told you that there was a way to cool your body naturally? Would you try it? This fruit, grown only in the coastal regions of South India, has powerful cooling abilities. You are all familiar with it. We are in fact talking about Kokum!

It’s scientific name is Garcinia Indica, and is mostly used in Gujarat, Maharashtra and other Southern regions. The Indian Spice Board has classified it both as a spice as well as a fruit. As a fruit, it is usually broken into half and dried. Colour ranges from purple to dark black. The darker the colour, the better it is. Dried Kokum usually stays for a year if placed in an airtight container.

How Do You Use It?

  • Culinary purpose: It is known for its sour taste. It can be replaced for tamarind in dishes like Sambhar, coconut curries, fish curries, regular yellow Gujarati style dal. Two or three small dried kokums are enough to prepare a single dish.
  • As a coolant in summers: Kokum Sherbet and Solkadhi

1. Kokum Sherbet

A glass of Kokum Sherbet before you step out in the sun or once you come indoors will do wonders. Usually, you get ready-made pulp which needs to be diluted with water OR you can prepare this pulp at home. Here is the short method on how to prepare it at home:

  1. Soak a cup of Kokum in water for 3-4 hours
  2. Once soft, mash them and strain the liquid
  3. In a pan, take the leftover pulp, add sugar (same amount as kokum), 1tsp of cumin seeds powder and salt as per taste
  4. Stir and cook this mixture until sugar melts.
  5. Add the strained Kokum water and cook for 5 more minutes
  6. Let it cool and store the Kokum concentrate in a container

2. Solkadhi

This drink is made from coconut milk and Kokum. It is usually consumed with a rice preparation or it is drunk after meals. Here’s the method to prepare it at home:

  • Soak a cup of Kokum and keep it aside for 30 mins
  • Once soft, mash them and strain the liquid
  • Add half a glass of coconut milk to the liquid and stir well
  • Temper it with cumin seeds if you like

3. Kokum Butter

Used for cosmetic purposes only, Kokum Butter helps to unclog pores, kills bacteria, reduces acne and smoothens skin. It as a whole or its products like Kokum powder, oil, butter or Kokum rinds are all available.

Health Benefits 

  • Ayurvedic Uses: Eases the episodes of diarrhoea, dysentery and piles by fighting against bacteria like E. Coli. The cooling effect of Kokum helps in getting relief from burning sensations due to stomach ulcers. It fights against ulcer-causing bacteria Helicobacter Pylori.
  • Weight Management: Want to lose those extra kilos? Hydroxycitric Acid found in Kokum is an anti-obesity agent. It gives you a feeling of fullness and you end up eating less.
  • Anti-Cancer Effect: Garcinol, an antioxidant found in Kokum inhibits the growth of cancer cells.
  • Relieves Anxiety and Depression: Serotonin is a  hormone. Hydroxycitric Acid in it increases the level of this feel-good hormone, thereby reduces the anxiety.
  • Slows Down Skin Ageing: Kokum butter helps to smoothen the skin. It is found in various lip balms, creams and moisturizers. Ageing happens when an enzyme, Elastase breaks down the Elastin of skin (Elastin keeps your skin supple and intact). It inhibits the action of Elastase and thereby stops the breaking of the pigment Elastin.

What are you waiting for? Go out there and stock up on this wonder Spice! If you found this information helpful, let us know in the comments below!

You can find more articles on beating the summer heat here.  You can also get more great tips from experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

March 30, 2023 By GOQii 3 Comments

Breaking the Ramadan Fast with Healthy Bites

Ramadan Fast

The holy month of Ramadan is auspicious for the Islamic Community across the world. During this period, one practices restraint by fasting from sunrise till sunset, eating one meal before dawn i.e. the ‘suhoor’ or ‘sehri’ and breaking the fast with a meal after sunset i.e. Iftar.

While this sort of fasting comes with a plethora of health benefits, it is important to do it the right way! Balancing nutrition and exercising portion control is key to staying healthy while observing a fast during Ramadan. Here are some foods that will help you do just that!

Foods You Should Eat

  • Drinks: Ideally, the best way to break a fast is by consuming plenty of fluids to replenish your body. You can opt for smoothies, fruit juices or even water which provides hydration without extra calories or sugars. You can also opt for a soup, which is considered traditional in many Arab countries.
  • Fruits and Vegetables: Fruits provide your body with the much needed natural sugars loaded with vitamins and minerals that will boost your energy levels. In addition, adding a serving of vegetables with high fiber content will help you digest your food better and feel full for a longer period of time.
  • Dates & Dry Fruits: have been traditionally eaten to break a fast. You can follow this up with dry fruits.  You can try Jagger Bombs by WeDesi for a healthy and fun twist to dry fruits! Each Jagger Bomb contains dry fruits such as pistas, almonds, foxnuts, cashews bound with organic jaggery, gondh and pure cow ghee to give you all the essential nutrients you need while breaking a fast. You can get them at a discount from the GOQii Health Store within the GOQii App.
  • Rice & Alternatives: Brown rice, black rice, wholegrain noodles, wholegrain pasta or wholemeal bread are complex carbohydrates that provide a slow, stable and sustainable release of energy. Plus, they replenish your body with essential fibers and minerals after fasting.
  • Meat: Choose protein-rich sources such as lean meat, chicken, fish, eggs, etc. Proteins are the building blocks for healthy bones, muscles, cartilage, skin and blood. They also aid to build and repair tissues. It’s a must have when you have fasted for around 18 hours.

Foods You Should Avoid

The foods listed above will help you stay healthy during Ramadan but it is imperative to maintain caution with what you eat. Here are a few foods you can exclude from your meals.

  • Processed/Oily Foods: These contain less nutrients and more fat. This can lead to acidity, nausea, heartburn and indigestion. Consume food with lesser oil and avoid packaged or junk food at all costs.
  • Salty Foods: Avoid anything that is too salty especially during Suhoor. Salty foods increase thirst and can leave you dehydrated.
  • High-Sugar Foods: We all know by now that excess sugar in the body is stored as fat. Consuming high-sugar foods and drinks can lead to weight gain, sluggishness and fatigue.

Caution & Safety

Fasting is good but fasting the right way is equally important. Here are some things you need to watch out for while fasting during Ramadan.

  • Don’t Miss Sehri or Suhoor: Think of this as your breakfast. It is the most important meal of the day as it keeps your energy levels high throughout. This meal stores important nutrients in your body and keeps you going through the day. Skipping this meal can cause digestive discomfort, making your body sluggish. Moreso, it may compel you to overeat while breaking your fast which may lead to acidity, heartburn, bloating and weight gain.
  • If you experience dizziness, are unable to stand or feel disoriented, hydrate yourself immediately. Not doing so may lead to fainting, constipation, or splitting headaches. Dehydration can adversely affect your health.
  • Eat in Moderation: It is easy to get carried after while breaking a fast and overindulging with large portions. Avoid this and keep a constant check on your portion size. Remember to eat and not feast.
  • Limit Exercise: If you have been fasting, doing intense exercises may not be the wisest of choices. Perform extremely light workouts and don’t go overboard as your body needs to conserve energy.

What do you break your fast with? What’s your favorite meal during Ramadan? Did we miss out on anything? Do let us know in the comments below!

If you found these tips useful and want to learn more, speak to a GOQii Coach by subscribing for Personalized Health Coaching here.

#BeTheForce

January 8, 2023 By Tabassum Parveen 2 Comments

Food And Nutritional Guidelines for Healthy Kids

Healthy Food for Children

Every parent, at some point, has faced an issue with food and children. On one hand, children can be quite fussy about the food they eat and on the other, they need the right food and nutrition. How do you bridge the gap? How can you feed your children nutritious food and get them to like it too?

While every child has his/her own preferences, we will share the essential food groups that must be included in your child’s diet as well as food options you can choose to get your child on the right side of healthy!

Carbohydrates and Proteins  

Grains are a good source of carbohydrates. They provide much-needed energy by children to carry out their day to day activities. We can get carbs from oatmeal, quinoa, millet, wheat bread and multigrain roti. This can be mixed with protein sources such as bread with peanut butter or almond butter, upma (cooked Semolina) with peanuts or Poha ( flattened rice cooked) with a few dry fruits. Idli ( steamed rice cakes) with sambar (vegetable curry) or roti (flat wheat bread) with dal (lentils) or beans or an egg sandwich can be opted for in order to make the meal nourishing.

Since proteins are the building blocks of the body, they promote growth and development. Kids need 1gm of protein for every kilogram he /she weighs. Few other examples of protein sources which you can opt for are peas, chicken, seafood, unsalted nuts and seeds.

Fruits

Fruits either in the morning or evening will give your kids a boost of vitamins, minerals and antioxidants. They will boost your child’s disease-fighting ability not just now but in the future as well. Keeping in line with the old adage, “An apple a day keeps the doctor away”, try to incorporate at least one fruit in their meal.

Although, there are certain rules of eating fruit. It should not be consumed along with a meal or immediately after meals. This is because the fruit might rot when mixed with any food you have eaten. It is safe to consume them at snack time. You can add a few pieces of fruit in his or her lunch box or can give it separately so they can eat it with mini intervals.

Vegetables

Encourage your kids to eat veggies. We understand that it is difficult to get your children to eat vegetables. An option that you could explore is smoothies. Some greens with a dash of any fruit they like, mixed with jaggery or honey can be a delicious treat! You could also make sprouts salad, peanut salad or chicken salad with a few vegetables like corn, tomatoes, peas, carrot or a vegetable liked by your child.

Good Fats

Try to incorporate some good fats. Fats help in the development of the brain, nerves and eyes. Examples of good fat are nuts like almonds, pista, cashew nuts and peanuts. Avoid these if your child is allergic to any nuts. You can also include seeds like chia, basil and mix them with fruit juice. More examples of good fats include avocados, olive oil and canola oil. The best way to consume oils is by sprinkling them on salads and nuts. Seeds can also be sprinkled with the aforementioned oils. You can also add them to any sandwich or toast.

Focus on reducing junk and fast food which are high in sugars, fats and low in important nutrients. They are easily available and tempting but they increase the risk of obesity, juvenile diabetes, asthma and allergies. Always try to make your kid’s plate colourful and attractive.

Dairy

Dairy plays an important role in keeping your little one’s bones strong. To ensure that your child has stronger teeth and bones, add one or two cups of milk to their diet. If your child does not like milk, go for Greek Yogurt which is available in many flavours. In case your child is lactose intolerant, go for almond milk, soy milk or opt for lactose-free milk.

Water Intake

Lastly, keep an eye over your child’s water intake. Water helps in various bodily functions such as absorption and digestion of food as well as excretion. Lack of water may leave your child dehydrated. Do not opt for carbonated beverages. Avoid tea or coffee as they don’t need it at such a tender age. Yes, you can give them tea but ensure that it is herbal like chamomile or green tea. You can also opt for healthier options such as a ginger turmeric drink which will reap positive health benefits for your child.

We hope the food and nutrition guidelines above help you and your growing child. Do leave your queries in the comments below! For more on Children’s Health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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