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Foods To Eat During Navratri For Better Immunity

navratri fasting

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities. And, thanks to the COVID pandemic, along with fasting rules, we must keep a watch on our immunity as well! 

Foods For Immunity During Navratri Fasting 

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

  1. Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair. 
  2. Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
  3. Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
  4. Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
  5. Sago (Sabudana): contains an abundance of calcium and vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
  6. Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect. 
  7. Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
  8. Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
  9. Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
  10. Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity! 
  11. Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
  12. Sendha namak ( Rock Salt) f and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
  13. Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health! 

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling! 

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or you can speak directly to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Smart and Healthy Recipes Using Leftovers

smart and healthy recipesWhen you’re really hungry and are not in the mood to cook or get your hands on fresh food, picking your phone and placing an order seems like a viable solution. But at the same time, if you’re worried that all the processed and junk food might not be good for your health, we’ve got the perfect solution for you! Try these smart and healthy recipes using leftovers from your kitchen! 

Smart and Healthy Recipes You Can Try 

These smart and healthy recipes can be prepared using leftover food which is common such as dal and rice. Let’s take a look:

1. Leftover Rice Chilla 

What you will need:

  • Cooked and mashed rice – 2 cups
  • Whole wheat flour – ¼th cup
  • Gram flour (besan) – ½ cup
  • Curd – 2 tbsp
  • Red chilli powder – 1/4th tsp
  • Turmeric powder – 1/4th tsp
  • Jeera -1/2 tsp
  • Asafoetida (hing) – a pinch
  • Chopped green chilli – 2
  • Small onion chopped – 1
  • Tomato finely chopped – 1
  • Coriander leaves – finely chopped
  • Salt – to taste
  • Oil for greasing tawa

How to prepare: 

  1. Take all the ingredients in a big bowl and pour little water to make a thick, pouring consistency batter.
  2. Now heat the non-stick Tawa and grease it with a little oil.
  3. Pour a ladle full of batter and spread evenly.
  4. Let it cook from one side till it gets crisp. Flip it over and cook the other side.
  5. Your leftover rice chilla is ready! Serve it with green chutney.

Tasty and healthy way to finish off leftover rice, plus it is an ideal recipe for breakfast.

2. Dal Dhokli from Leftover Dal

What  you will need:

  • Leftover toor dal
  • Wheat flour – ½ cup
  • Gram flour (besan) – ¼ cup
  • Red chilli powder – ¾ cup
  • Coriander powder – ½ tsp
  • Turmeric powder – ¼ tsp
  • Carom seeds (ajwain) – ¼ tsp
  • Sesame seeds (white til) – ½ tsp
  • Baking soda – a pinch
  • 2 tsp oil
  • Salt to taste
  • Water to knead dough

Method: 

  1. Take wheat flour, besan in a large mixing bowl, add all other ingredients, combine well and knead the dough by adding water as required.
  2. As the dough turns soft and smooth, take a small ball size dough and roll it to form a thick chapati-like shape.
  3. Once rolled, cut it into diamond shapes of medium size. Keep dhokli aside.
  4. Boil the leftover dal, add a cup of water if the dal is thick.
  5. In the boiling dal, add 10-12 groundnuts, little tamarind pulp or juice, a small piece of jaggery and lastly, add the diamond-shaped dhokli and cover with a lid. Cook it for 10-15 minutes till the cooked dhokli will float over the dal (add diamond-shaped dhokli in dal depending on quantity of dal, adding too many may make dal dhokli too thick in consistency). 
  6. For Tempering: Heat 1 tsp of oil in a pan, add a tsp of mustard seeds, a few curry leaves and pour over the dal dhokli, garnish with coriander leaves.

It’s ready to serve! Dal dhokli in itself is a complete meal, a good combination of carbohydrates and proteins.

Do try the above recipes and share your thoughts with us in the comments below. For more recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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Healthy Snacks You Can Eat At Work

healthy eating at work

Does work keep you so engrossed that you forget to eat your meals on time? Have tight deadlines derailed your eating habits? Health and diet are our last priority while climbing the professional ladder. Is there a way to eat healthy at work? Do smaller meals work? Is it advisable to carry healthy snacks?

While it is a highly debatable topic whether one should eat smaller meals or 3 square meals a day, both have their share of pros and cons. I would advise you to choose the best of both worlds by opting for healthy snacks whenever possible.

Here is a List of a Few Healthy Snacks You Can Eat At Work:

  1. Nuts and Dry Fruits: You can carry a trail mix of Almonds, Walnuts, Cashew Nuts, Pistachios, Figs, Dried Apricot, Dates, Raisins, etc. Fox Nuts [makhana] is considered as a superfood that is loaded with fiber. You can also add some Roasted Grams and a handful of Peanuts to it. Try these protein packed flavored Makhana from the GOQii Health Store.
  2. Energy Bars: Protein Bars, Granola Bars, and Health Bars all provide a good amount of nutrition. The convenience of carrying and eating one during office hours is unparalleled. These bars are a great way to pump up your protein levels as well. Try these Choco Almond Protein Bars from the GOQii Health Store.
  3. Sprouts: help in reducing cholesterol and blood pressure. They prevent anaemia and aid digestion, making it a great choice for healthy snacking! Don’t just stick to Mung Sprouts, you can also add variations like Chickpeas, Black Gram, Red Kidney Beans, Soya Beans, etc. The chances of foodborne illnesses greatly diminish with homemade sprouts.
  4. Fruits: are often ignored and are not included in one’s daily diet. Having them as mid meals can do wonders for your health. Grab locally grown or seasonal fruits and welcome all those healthy vitamins and minerals into your body!
  5. Sweet Potato: Another healthy and delicious snack is eating boiled or roasted Sweet Potatoes. Being high in dietary fiber, antioxidant and anti-inflammatory properties, it should be consumed more frequently. A dash of Date and Jaggery Chutney will make it super healthy and yummier!
  6. Sweet Corn: Have them boiled, steamed or roasted. Sweet Corn provides flavonoid and carotene which help fight free radicals. Besides this, it is rich in vitamin B, vitamin C and vitamin E.
  7. Smoothies: are an excellent way to incorporate fruits and nuts in one go. Whip up 2-3 fruits along with nuts and seeds. You can add some milk or coconut water to make it in a smooth consistency. Try making an Apple, Banana, Grape and Date Smoothie. It is absolutely delicious!
  8. Diet Snacks: The market is flooded with healthy diet food like Diet Puffed Rice, Diet Khakharas, high protein biscuits, etc. But choose wisely because Diet Puffed Rice with liberal amounts of Sev won’t serve the purpose.

While mid-meal snacks are important, you need to take care of the portions you eat. Although carrying nutritious mid-meal snacks require time and effort, having it ready with you helps avoid the other unhealthy alternatives and the guilt that accompanies them.

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

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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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