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Fat Facts That Are Easy to Digest

fat facts

It’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts! 

Fat is one of the macronutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.  

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

  • Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
  • Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
  • Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol: 
  1. HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
  2. LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

  • Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
  • Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
  • Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
    1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
    2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

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5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese).
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like Polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

#BeTheForce

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Healthy Christmas & New Year Eve Recipes

Healthy Christmas & New Year Eve RecipesIt’s that time of the year when you reconnect with your loved ones for celebrations such as singing carols, dancing and most importantly – food! As we are nearing the closure of this year, I am drowned in sweet memories of Christmas Celebrations at school and with my friends and family. It’s a time to gorge on some festive food. But, the dilemma with most is how do you gorge on food and yet keep it healthy. After pondering over it for the past few days, here are some recipes which I have planned for my Christmas and New Year Eve parties.

Healthy Low Fat Christmas & New Year Eve Recipes

Cauliflower and Leek soup

Ingredients:

  • 1 tablespoon olive oil
  • 2 leeks, sliced
  • 1 carrot, sliced
  • 1 onion, sliced
  • 1 cauliflower, roughly chopped
  • 1 teaspoon dried basil
  • Salt and pepper to taste

Method:

  1. Heat the olive oil in a saucepan over medium heat. Add the leeks, carrot and onion. Stir a little and cover. Let the leeks cook till they’re soft for about 5 minutes.
  2. Add the cauliflower and stir to coat. Turn heat to high.
  3. Add a little water, basil and bring to the boil, then cover and let it simmer on low heat.
  4. Puree the soup with a hand blender.
  5. Season to taste with salt and pepper.
  6. A dash of nutmeg helps in stimulating taste buds.

Nutritional Value: This is a low-calorie soup that is rich in folic acid and soluble fiber. Basil and nutmeg act as super foods for immunity building.

2. Stir-fried green beans: An Accompaniment For The Soup

Ingredients:

  • 100 gm Green French beans
  • 1 tsp extra virgin olive oil
  • Sesame seeds
  • Grounded pepper
  • Rock salt
  • Oregano

Method:

  1. Heat oil in a pan
  2. Add sesame seeds and allow them to splutter
  3. Add the beans and sauté
  4. Put some salt, pepper and cover the lid
  5. Cook for 5-7 mins until it’s a little soft with some of the bite remaining
  6. Sprinkle some oregano and serve

Nutritional Value: The best side dish that is full of fiber and protein. Also works as a low-calorie snack.

3. Chicken, Kale & Sprouts Stir Fry

Ingredients:

  • 100 gm kale
  • 2 lean chicken breasts shredded
  • 2 tsp sesame oil
  • 1-inch ginger shredded
  • Red pepper thinly sliced
  • Handful Brussel sprouts
  • 1 tbsp low sodium soy sauce
  • 1 lemon juice and lemon zest

Method:

  1. Cook kale with a good splash of water for 1-2 mins until soft, yet a little crunchy. Once done, cool under running water to keep the color.
  2. Add half the oil and cook the chicken strips until brown, then remove and set aside.
  3. Heat the remaining oil and fry the ginger, pepper and sprouts until they’re a little soft.
  4. Add all the above together and tip in the soy, lime zest and juice. Serve immediately.

Nutritional Value: This dish is a good combination of lean protein and fiber. Adding ginger and lemon makes it digestive. A good recipe for a snack or salad or as a main course with some brown rice.

4. Whole Wheat Flour & Ragi Cake

How can you host a party without dessert? Ditch the calorie-laden and not so healthy maida and give a healthy twist to your cake!

Ingredients:

  • Ragi Flour – 3/4 cup
  • Wheat Flour – 1/4 cup + 1 tsp
  • Baking Soda – 1 Tsp
  • Jaggery – 1/2 cup
  • Palm Sugar – 1/2 cup
  • Oil – 1/4 cup
  • Curd – 1/tsp
  • Water – 1/4 cup
  • Banana – 2(Ripe)
  • Raisins – 15
  • Badam – 8
  • Butter – 1 tbsp

Method:

  1. Remove gasket and whistle of the cooker and keep it on low flame. This is to bring the preheat effect of the oven (20-25 minutes would do)
  2. Heat water in a saucepan and add jaggery (powdered/grated) and palm sugar and let it dissolve and filter.
  3. Mash the bananas and leave aside
  4. In a bowl, sieve both the flours together and add 1 tsp of baking soda and mix well.
  5. In another bowl, add the jaggery + palm sugar mixture, mashed banana, curd, oil and beat them well.
  6. To this, add the flour mixture and beat/mix well.
  7. Add the raisins and almonds and mix well.
  8. Grease the tin and pour the mixture
  9. Place a stand/plate inside the cooker and then place the cake tin.
  10. Close it and let it cook for 5 minutes in medium flame.
  11. After 5 minutes, keep the flame slow and let it cook for 30-40 minutes.
  12. Use a toothpick to check if the cake is completely cooked. When you prick the cake deep inside, the toothpick will come out clean when the cake is completely cooked.

Nutritional Value: Low calorie with the goodness of calcium from Ragi. Eat it guilt free!  

5. Crusty Pita Bread & Chickpeas: A quick snack

Ingredients:

  • Pita bread or a multigrain bread
  • Boiled chickpeas
  • Chopped onions, coriander, green chillies
  • Lemon zest and lemon juice
  • Salt and pepper to taste
  • Other herb seasonings

Method:

  1. In a bowl mix all the above ingredients and set aside.
  2. Toast the pita or the multigrain bread.
  3. Put this mixture and have it like that or you can toast them in a sandwich.

Nutritional Value: Low-calorie, protein-rich and good carbs snack. 

6. Christmas Balls

Ingredients:

  1. Dark chocolate
  2. Dry fruits mix (coarsely ground)
  3. Honey
  4. Sesame seeds (for coating)

Method:

  1. Take a bar of dark chocolate and melt it in hot water (boil some water and keep the second bowl in hot water and put the chocolate bar)
  2. Put all the ingredients together, except the sesame seeds and make small balls.
  3. Now coat these balls with the sesame seeds when still wet.

Nutritional Value: Have these with no hesitation as they are full of antioxidants and the richness of dry fruits.

We hope you enjoy these healthy Christmas and New Year Eve Recipes that will surely liven up your party. Try them out and let us know your experience 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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12 Foods You Have Been Consuming The WRONG WAY

foods

With all the sessions on GOQii Play and interactions within the app, most of us have understood “what to eat” in order to get the necessary nutrition for our body. But, have you ever wondered “how to eat”? Sounds silly? But it is not. It’s a valid question. The way we eat says a lot about how the nutrients will be best available to our body. However, it could get tricky here. While some vitamins can be destroyed during the cooking process, a little bit of heating enhances the absorption of certain nutrients.

You must have also heard your coach or diet expert say that eating foods in certain combinations enhances the absorption of various nutrients. To help you out, we’ve made a list of proper ways to consume these top 12 foods and beverages!

12 Foods You’ve Been Consuming The Wrong Way

1. Tomatoes: Cooking tomatoes makes them more nutritious and the longer you cook them, the better it is. Heat changes the “lycopene” present in them to a form our bodies can readily absorb. So you can either soup it up or cook tomatoes into pasta sauce and omelettes to benefit from its antioxidant, cancer fighting, bad cholesterol lowering properties in a full blown way.

2. Boiling Vegetables: Boiling vegetables is a no-no because water soluble vitamins like Vitamin C leach out and drain into the water. Moreover, it reduces the antioxidant content. This phenomenon is especially noticeable in Spinach. Of course, if you are going to consume the liquid when making soups, it’s a different thing. Steaming, roasting, sautéing methods of cooking result in more nutritious vegetables on your plate.

3. Going Absolutely FAT-FREE with Vegetable Juices/Salads: You can absorb more nutrients from your salads/green juices when you consume them with a wee-bit of fat because most nutrients in them are fat-soluble (Vitamin A, D, E, K). But, the type of fat can make a difference. For salads skip the mayo and instead, add cold pressed coconut oil, olive oil, avocados, egg yolks, nuts and seeds. For green juices, add a teaspoon of coconut oil for enhanced absorption.

4. Garlic: Unlike Vitamin C, Allicin is an enzyme found in garlic that benefits from exposure to air. If you mince it and quickly throw it in a pan, you are doing it wrong! This enzyme is not activated unless the cell walls are ruptured. Crush/Press those garlic pods instead of mincing. Let it sit for 10 minutes before exposing it to heat so that your finished dish contains maximum amount. With activated Allicin, you get to benefit from its anti-inflammatory, anti-fungal , anti-viral , anti-bacterial and cholesterol lowering properties.

5. Whole Grains, Beans & Pulses: Have you ever noticed how cloudy and dull the water gets once you soak your grains, beans or pulses in it? Well, it’s because of the presence of Phytates – the compound that binds the vitamins/minerals in the food and prevents them from being absorbed by the body. Soaking them overnight releases the phytates and you get the maximum amount of iron and zinc. Not only that! Soaking them overnight in warm water and then cold for 24 hours followed by cooking them negates the effect of gas formation. So you don’t end up feeling “gassy”.

6. Flaxseeds: If you have been sprinkling a spoonful of these into your morning smoothie or onto your yogurt snack, you have been doing it wrong! Our bodies are not capable of digesting “whole” flaxseeds and excrete them as it is. In order to reap benefits from these pods, chew them properly. You can either consume them raw or immediately after slightly roasting them. Even flaxseed meal (powdered) works, but make sure its consumption is immediate.

7. Yogurt : There are 2 points to consider:

i. If you have been draining away the watery fluid floating atop your yogurt, you’re actually draining away all your whey protein. Apart form Whey, it also contains Vitamin B12, Calcium and Phosphorus. Give your yogurt a quick stir to retain all its benefits .

ii. If you think you are going to get “probiotic” benefits out of yogurt by cooking a hot dish that involves yogurt based gravy or marination, you’re not going to. Most live/active cultures (the “healthy bacteria” in them) can’t stand heat and will be destroyed in the cooking process. While you will be getting the Protein, Calcium and Vitamin D, “probiotic” benefit is something that will be missed out .

8. Carrots: Cook, then cut. Cooking whole carrots and cutting them after they are cooked keeps more nutrients intact. Carrot is one vegetable (tomato is a fruit) that is better if cooked as heat breaks down its cell walls.

9. Broccoli: If you have been boiling, frying, overcooking or even over-steaming broccoli florets, then we have some bad news for you. Too much cooking destroys the enzyme that turns a chemical called glucosinolates into cancer fighting agents. Even if you are steaming them, make sure you do it only for 2-3 minutes.

10. Strawberries: Just 1 serving of these berries takes care of half of your daily Vitamin C requirement. However, if you have been cutting your berries prior to eating them, you’re missing out on your Vitamin C. The vitamins in strawberries begin to breakdown when exposed to light and oxygen (unlike Allicin). So eat them whole and if you want to store them, deep freeze! Cool temperatures help them retain their Vitamin C.

11. Citrus Fruits: Do you throw away the lemon or orange peels? These citrus peels contain 4 times more fibre and disease fighting flavonoids than the fruit itself. If you’re thinking how you can consume the peels, here’s what you do:

  • Grate peels just like you do with cheese and store in the freezer. Use them for recipes that call for lemon ‘zest’.
  • Add peels to a pitcher of water for an effective detox.
  • Marinate your meats, cottage cheese, fish with your own citrus rub.

12. Tea: Now, we have been drinking tea more than ever. Do you enjoy your tea with milk? There’s a downside to this. Milk proteins bind with Catechin in tea, making it difficult for your body to absorb this beneficial compound. So, tea no longer turns out to be a heart healthy drink. Plus, the excess amount of sugar which some people add only makes things worse. So just sip on some nice black or herbal tea without adding anything to it!

So try all of the above and #LevelUp your nutrition. We hope these tips help you extract the most amount of vitamins and minerals from your food. Which one of these facts left you surprised? Leave your thoughts in the comments below!

To understand more about these foods and to get proper nutritional advice, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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