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12 Foods You Have Been Consuming The WRONG WAY

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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.

12 Foods You’ve Been Consuming The Wrong Way

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!

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!

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 to Personalised Health Coaching here.

Find more articles on nutrition here.

#BeTheForce 

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Instant Oats & Their Health Benefits: A Nutritious & Convenient Breakfast Option

Instant Oats & Their Health Benefits

Oatmeal is a classic breakfast staple that has been enjoyed for generations. It’s a nutritious and delicious way to start your day, providing a good source of fiber, protein, and other essential nutrients. However, traditional oatmeal can take a while to prepare, which can be a hassle on busy mornings. That’s where instant oats come in – they offer the same great nutritional benefits as traditional oatmeal but are quick and easy to prepare. In this article, we’ll explore the health benefits of instant oats and how they can be a convenient and healthy breakfast option.

What Are Instant Oats?

Instant oats can be a healthy option as part of a balanced diet. However, it’s important to note that some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, it’s recommended to choose plain or low-sugar varieties and avoid flavoured options.n Additionally, adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied. Overall, instant oats can be a convenient and healthy breakfast option when consumed in moderation and as part of a balanced diet.

Instant oats are similar to traditional oatmeal but are processed differently for quick and easy preparation. They are pre-cooked and then dried, which allows them to cook faster than traditional oats. Instant oats are available in a variety of flavors and can be prepared by simply adding hot water or milk.

Health Benefits Of Instant Oats

  • Good source of fiber: Instant oats are a good source of dietary fiber, which is important for digestive health and can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
  • High in protein: Instant oats are a good source of plant-based protein, which can help to keep you full and satisfied throughout the morning.
  • Helps Lower cholesterol: Oats contain a type of soluble fiber called beta-glucan, which has been shown to lower cholesterol levels and reduce the risk of heart disease.
  • Rich in vitamins and minerals: Instant oats are a good source of vitamins and minerals, including iron, magnesium, and zinc, which are essential for overall health and well-being.
  • Can help with weight loss: Oatmeal has a low glycemic index, which means it can help to regulate blood sugar levels and keep you feeling full for longer periods of time. This can help to reduce cravings and prevent overeating, which can lead to weight loss.

Top 3 Preparation Tips

  1. Choose plain or low-sugar varieties: Some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, choose plain or low-sugar varieties and avoid flavoured options.
  2. Add protein-rich toppings: Adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied.
  3. Experiment with flavours: Instant oats can be prepared in a variety of ways, so don’t be afraid to experiment with flavours. Try adding fresh fruit, cinnamon, or vanilla extract for a delicious and nutritious breakfast.

In conclusion, instant oats are a convenient and healthy breakfast option that can provide a good source of fiber, protein, and essential nutrients. They are quick and easy to prepare and can be customized to suit your taste preferences. When selecting instant oats, choose plain or low-sugar varieties and experiment with flavours and toppings to create a nutritious and delicious breakfast.

We hope this article helps you! If you want to get your hands on some instant oats, you can get healthy options here.

How do you like your instant oats? Let us know in the comments below! For more on nutrition, click here.

#BeTheForce

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How To Fight Junk Food Cravings While Working From Home

Fight Junk Food cravings

While working from home, it’s quite easy to get swayed by all the delivery options we have around home. That favorite fast food chain, greasy burgers at the corner of the road and pizzas with extra cheese! Sounds breathtakingly delicious but gorging on all this junk food can be detrimental to your health. When we indulge in junk food, especially at home where we get little to no physical activity, our body gets a sense of pleasure, often due to the salty or sweet nature of these foods. The neurotransmitters of our brain make us want to keep coming back for more. So how can you fight junk food cravings? 

Simple Tips To Fight Junk Food Cravings 

Whether you’re working from home or you’re back at the office, here are some simple tricks to help you avoid these cravings. 

  • No skipping meals: The work from home scenario has led to irregular eating habits. When the stomach growls with hunger, we automatically reach out for our phones and end up ordering for food. Sticking to preparing and eating food at the same time every day can help you manage these cravings effectively. 
  • Stock healthy food: like fruits and dry fruits. Have dates and anjeer if you have a sweet craving and popcorn and makhana for salty cravings. When healthy food is available , you will eat healthy. In fact, try this Ultimate Healthy Chivda recipe! 
  • Soups: Soup is a perfect blend of health and taste. Since it contains a good amount of stock, it helps to bring satiety. A hot cup of soup in the evening is a good way to curb hunger and avoid junk food. You can try some of these Healthy Soup Recipes! 
  • Protein rich food: One of the lesser known reasons for that unsatisfied hunger pangs is lack of protein in the diet. Most junk food is made up of simple carbs which fills as well as empties the stomach quickly. Protein on the other hand, provides fullness and as a result, we can easily ride over that wave of junk food craving. Cottage cheese, Greek yogurt and eggs are protein rich snacks.
  • Hydration: There’s a difference between hunger and thirst. Majority of the time when hunger strikes, it could just be thirst.
  • Stress: can be a major underlying factor for faulty eating habits. If we fix the stress part first, junk food cravings will be easy to manage.
  • Sleep: When we are deprived of sleep, the craving for junk food increases. So catching up with 6-7 hours of sleep on a daily basis, and not just weekends, can go a long way in controlling these unwanted urges to eat and overeat.

Try these tips to fight junk food cravings and we’re sure you will see visible changes to your health and lifestyle. Small, consistent efforts go a long way. Do let us know if this helped in the comments below! 

For more tips on living healthy, check out Healthy Reads or join our team of experts on GOQii Play. To get these tips and tricks directly from a certified expert, subscribe to get your own GOQii Coach here: https://goqiiapp.page.link/bsr

Eat Healthy & #BeTheForce 

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Healthy Eating Tips and Suggestions While in Lockdown

healthy eating tips

Although questions have been raised regarding the transmission of COVID-19, there is currently no evidence to suggest that it can be transmitted through food or water systems. Proper home food safety is advised, including promptly refrigerating foods, keeping raw and cooked foods separate and heating food to the appropriate internal temperature. Today I’ll be sharing the list of foods which you should include for good nutrition and health, boost immunity and some healthy eating tips which you should follow.

7 Healthy Eating Tips While in Isolation  

  1. Include Green Vegetables: like spinach, kale, broccoli in the diet regularly. Spinach is packed with numerous nutrients & antioxidants which increases the body’s immunity to fight against infections.
  2. Don’t skip Vitamin B in Diet: as they contribute in recognizing a pathogen first and act as a security measure for our immune system. Include fortified cereals, mushrooms, fortified dairy products, legume, nuts, and seeds to boost the immune system.
  3. Boost immunity with Vitamin C: Include fruits like oranges, lemons, kiwis, avocadoes, tomatoes, berries etc. Vitamin C helps to protect our body cells from oxidative stress which is the main cause of the production of free radicals and inflammation in our body.
  4. Eat Healthy Snacks and Avoid Junk: You may spend all the time at home which makes your reach for comfort food easier. Avoid chips, biscuits, namkeen cookies, etc. and replace them with healthy snacks like roasted chana, makhana, air popcorn, nuts, sprouts and berries.
  5. Include Vitamin D-Rich foods: The more you stay inside, the more your chances of Sun exposure will be limited. You can sit at your balcony or near a window where you can get good sunshine and enjoy a good time with family. Also include Vitamin D rich sources in your diet like fortified dairy-free milk, tofu, orange juice, mushrooms, etc.
  6. Add Ginger & Garlic: to your food to strengthen your immune system and to enhance flavour. These foods have medicinal properties to fight viruses which mainly cause common cold and flu.
  7. Include Good Protein in Dinner: such as legumes, lentils, chickpeas which contain vitamin B, iron, zinc, magnesium to kill pathogens. These Protein-rich foods also repair body tissue, fight viral and bacterial infections. They also maintain the integrity of the skin and mucous membranes.

7 Valuable Tips While Purchasing Food During Lockdown

  1. Go Easy on Frozen Foods: As we all know most of the frozen food items are high in sodium, fat, and calories. You can try them if fresh fruits and veggies are not available or too costly but remember that canned and frozen fruits and vegetables provide the same nutrients as fresh but don’t forget to drain and rinse them before use. 
  2. Minimize Your Purchases for Tempting Foods: such as chips, sodas, cookies, and ice cream which can affect your immunity. They are high in empty calories and run up your grocery bill as well. Shop wisely and give priority to nutritive foods in place of junk foods.
  3. Keep Costs Down: while shopping online or at the store. Go for low-cost alternatives. Instead of buying everything ready-made, try to make some food items like hummus, salsa dip, purees, etc. at home. Don’t overstock food items. Check the labels for expiry date while shopping or after receiving through courier.
  4. Use a Disinfecting Wipe: while purchasing grocery from the store. Wipe your hands and grocery cart handle then put the wipe in a closed dustbin. After shopping don’t forget to wash your hands or use a sanitizer. 
  5. Use Contactless Payment: For making payment through card or in case of online payment, you can use your contactless card. If you are making payment by using a normal card where you have used a keypad, tapped the buttons and screen with your finger, then use a hand sanitizer after completing the payment transaction. 
  6. Eat Fresh As Much As Possible: Try to eat freshly cooked food, avoid storing food in the refrigerator and avoid wastage of food. Always cook food in limited quantities as per your need so there aren’t any leftovers which you have to store and eat forcibly the next day. Don’t compromise immunity and gut health in this tough time due to stale food.
  7. Eat Out Safely: If you are ordering cooked meals or you want to have take-out meals, take the food home right away and eat it while it is hot. Avoid storing leftovers. Order in required quantity only. If you want to store leftovers safely, wrap tightly and refrigerate and make sure that you reheat leftovers thoroughly before eating.
  8. Reconnect with Family During Meals: Try to eat maximum meals together at the table without television so that you can pay attention to each other and do not overeat. After the meal, you can engage in some fun indoor activity. It’s also a good time to try healthy recipes from Healthy Reads or GOQii Play – both within the GOQii App. 

We hope this article helps you make the right choices. Do leave your thoughts below. For more healthy eating tips, tune in to experts on GOQii Play. 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]