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Benefits of Fennel Seed Water

Benefits of Fennel Seeds WaterThe age-old secrets of health can be found in the simplest of ingredients in our kitchens. We just need to unveil them. Fennel Seeds are used in traditional rituals and celebrations as a symbol of Nature. In Ayurveda, Fennel Seeds are considered very beneficial. It is used to increase stamina and promote longevity, also used by nursing mothers in order to increase breast milk. Fennel Seeds are extensively used in Indian recipes.  It is an effective aid to digestion, treating bloating, gas, or cramps and also acts as a diuretic.  In foods and beverages, Fennel Oil and Fennel Seeds are used as flavoring agents.

Health benefits of Fennel Seeds:

1) Fennel Seeds for Constipation, Indigestion, Acidity, Bloating and IBS: Fennel Seeds are very useful in treating these disorders because it contains Estragole, Fenchone and Anethole. For those with IBS, the volatile oils found in Fennel Seeds can help kick-start digestion by promoting the production of gastric enzymes.

2) Managing Blood Pressure: Fennel Seeds are also a very rich source of Potassium, which is an essential component of cells and body fluids. Hence, it helps regulate heart rate and blood pressure.

3) Improves Eyesight: A handful of these seeds can do wonders for your eyesight as well.  Fennel Seeds contain Vitamin A, which is essential for good eyesight. The extracts of these seeds were used in ancient times to improve the symptoms of Glaucoma.

4)  Purify Blood: The essential oils and fiber in these seeds are very useful to flush out toxins and sludge from our bodies, thus helping to cleanse the blood and clear the skin.

5) Relieves Menstrual Pain: Fennel Seeds help in reducing menstrual pains, alleviates symptoms of menopause, shorten the length of the menstruation cycle, reduced period-related nausea due to the presence of estrogen.

6) Promotes Breast Milk Production: It has estrogen which increases Prolactin levels and increases breast milk production.

7) Reduces Hair fall: The antioxidants and nutrients present in Fennel Seeds strengthen the roots of your hair and give your follicles extra strength.

8) Reduces Cholesterol: It contains high amounts of fiber, which decreases re-absorption of cholesterol, and thus, lowers the risk of heart related diseases.

9) Improves Brain Functioning: Fennel Seeds are rich in potassium, which stimulates electrical conduction throughout the body.  Which in turn improves brain functioning and cognitive skills. It acts as a great brain booster and improves brain-based skills.

10) Improves Vision: It helps improve eyesight, alleviate high eye pressure, pink eyes, dry eyes, tired, watery eyes and almost all eye related problems.

Some Other Benefits:

  • Gargling Fennel Tea can relieve inflamed gums and treat bad breath
  • It eases muscular pain
  • Fennel Water is used to relieve colic pain in newborn babies
  • Fennel Water eases morning sickness in expecting moms
  • Used as a spice in many different cuisines all over the world
  • Sugarcoated Fennel Seeds (Saunf) have been used as a condiment after food to improve digestion

How to use Fennel Seeds:

a)  Fennel Tea: Extract of Fennel Seeds is not the same thing as fennel tea. Fennel tea is less processed and more likely to be pure and the measurable, beneficial impacts of fennel tea suggest multiple reasons for drinking it.

Here is a recipe for Fennel Tea:

  • Take 1 teaspoon of dried Fennel Seeds per cup of tea and pour hot water over it
  • Make sure you do not boil the Fennel Seeds as this will kill most of its nutrients
  • Cover and let it rest for 10 minutes. You will get a light yellow infusion
  • Drink it 2-3 times a day
  • The best time to drink this tea is after meals to help treat digestion problems and its sweet taste, much similar to that of licorice, can serve as a wonderful after dinner treat

b) Fennel Water: Take one glass of water and add one tsp of Fennel Seeds and soak it overnight. Drink it early in the morning. This water helps in reducing acidity and constipation.

Do you want to know more about Fennel Seeds? Stay tuned for the second part on the Benefits of Fennel Seeds.

We hope this article helps you. If you have your own special style of using Fennel Seeds, let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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4 Healthy Pizza Recipes You Can Try for World Pizza Day

4 Healthy Pizza RecipesHave you been craving for a delicious slice of pizza? While indulging in this forbidden treat can be a sin for those who are on their way to being healthy and fit, there are some who just can’t resist. Now that there’s no possible way you can cheat on your diet, let’s try some awesome healthy pizza recipes you can make at home!

1. Healthy Whole Wheat Pizza Base

(Recipe by Azra Faisan)
Whole Wheat Pizza Base
You can’t possibly go wrong when your foundation is this strong! Try this Healthy Whole Wheat Pizza Base for starters:

Ingredients:

  • 2 Cups of Whole Wheat Flour
  • 1 Cup of All-Purpose Flour
  • 1 Cup of Grounded Oats
  • 1 tbsp Yeast
  • 1 tsp Salt
  • 1 Cup of Lukewarm Water
  • 1/2 a Cup of Milk
  • 2 tbsp Sugar
  • 3 tbsp Olive Oil
  • 1/2 tsp Pepper Powder
  • 1 tsp Oregano (optional)
  • 1 tsp Dried Basil (optional)

Method:

  1. Dissolve the sugar in lukewarm water
  2. Mix the yeast and keep it for 15 – 20 minutes in a warm place
  3. Mix all the dry ingredients (grounded oats, pepper powder, etc.)
  4. Add the wet ingredients, including the yeast mixture
  5. Mix them with a spoon and bring them together with your hands (You may have to wet your hands a bit).
  6. Keep them in a dry place for 2 hours for proving. By this time, the dough will have expanded to twice it’s volume or more
  7. Punch it down and carefully shape it into balls
  8. Roll each ball and flatten them to make a thin pizza base
  9. In a pre-heated oven, pre-bake the base at 200°C for 8 minutes (only if you want a pre-baked base)
  10. If you want to skip pre-baking the base, then add your choice of ingredients (choose a few veggies and add only a little cheese to make it even more healthy!)
  11. Bake at 200°C for 10-15 minutes

2. Roti Pizza Recipe 

(Recipe by Urvi Gohil)
Roti Pizza
One of the easiest healthy pizza recipes ever made!

  • Prepare a Wheat Roti
  • Apply pasta sauce or you can even mix ketchup with chilli sauce
  • Add chopped onions, tomatoes, olives, lettuce, or any veggies you have at hand
  • Top it off with cheese, paneer and condiments such as oregano, mixed herbs or chilli flakes
  • Bake them in the oven or you can pan fry it for a healthy and delicious treat!

3. Cauliflower Pizza

(Recipe by Shraddha Shetty)
Cauliflower pizza

This might seem like a bad idea until you taste it! A must try recipe for anyone who loves their veggies!

Ingredients:

  • 2 Cups of Riced Cauliflower Florets
  • 1 Cup of Parmesan or Mozzarella Cheese
  • 1 Egg
  • Salt to Taste
  • Mixed Herbs

For Topings:

  • Tomato Sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)
  • Your Choice of Vegetables
  • A Little Cheese

Method:

  1. Clean the Cauliflower Florets by washing and drying them well
  2. Pulse the florets in a food processor or grate them into rice-like granular consistency
  3. Take the riced cauliflower and transfer it to a non-stick pan. Keep stirring on low flame till most of the moisture is gone (ensure that it does not turn brown) and let it cool
  4. Beat 1 egg in a bowl, add cheese and mix them well
  5. Add the riced cauliflower and mix well with salt and herbs
  6. Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base
  7. Gently pat the mixture to make a base of your desired shape with a thickness of a quarter inch. Ensure that you keep the edges slightly thick to avoid burning
  8. Place it in a pre-heated oven at 200°C for 20 mins
  9. Remove and let it cool
  10. Once cooled, spread the tomato sauce, add any topping of your choice with a little cheese and bake it again at 200°C for 10 minutes
  11. Serve hot!

4. Buckwheat Flour Bread Pizza

(Recipe by Shilpi Agarwal)

Ingredients:

  • 4 Slices of Whole Wheat Bread
  • 100 gm Buckwheat Flour
  • 1 Chopped Onion
  • 1 Chopped Tomato
  • Grated Carrot
  • Finely Chopped Green Chillies
  • Salt to Taste
  • 4 tsp Oil

Method:

  1. Mix the Buckwheat Flour and chopped vegetables
  2. Adding salt and water, make a batter of thick consistency
  3. Pour 2 tbsp of this batter on one slice of bread and spread well to cover the whole surface of the bread
  4. Heat a non-stick pan and grease it with oil
  5. When the pan is heated, put the bread coated with batter in the pan upside down
  6. Add ½ tsp oil and let it cook for a minute
  7. Turn it, add ½ tsp oil again and let the other side get cooked
  8. Take the bread slice off the pan when both sides turn golden brown
  9. Serve hot with tomato ketchup or tamarind chutney or a little bit of cheese

We hope you try these healthy pizza recipes at home and level up your health. Do leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

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5 Winter Fruits That Will Boost Your Immunity

winter fruitsAs winter sets in, the focus on fortifying our immunity becomes paramount. The cool breeze may bring a chill, but the seasonal shift offers an array of winter fruits that can naturally boost your immune system. Let’s explore these nutritional powerhouses and how they contribute to your well-being.

Why Do We Lose Immunity During Winter? 

There are a few reasons which contribute to compromised immunity during winter. These include: 

  • Inadequate sunlight which leads to Vitamin D deficiency
  • Cool air which troubles our respiratory tract by narrowing blood vessels in the body
  • Drop in temperature lowers the immune response
  • Lack of outdoor activities also triggers the multiplication of viruses as people live in close proximity.

Nutritional Winter Fruits To Build Immunity 

  1. Oranges: If you are an orange lover, then you might wait for winters for this particular fruit. Oranges being a citrus fruit, is not only juicy and pulpy, but is a good source of Vitamin C and calcium. It not only boosts immunity but helps in fighting cancer, improves skin and aids weight loss.
  2. Guava: is a crunchy, sweet and delicious fruit rich in Vitamin C. The fibre present in Guava helps in digestion and reduces constipation. Eating a guava on an empty stomach daily helps to clear bowels and aids weight loss. It fights against free radicals present in the body as well.
  3. Pears: This sweet light green coloured fruit which is white from the inside is not only sweet but juicy as well. It is rich in anti-inflammatory properties with the abundance of Vitamin C and E. People use pears for making jams and jellies too.
  4. Sweet Lime (Mosambi): it is a member of the citrus family like oranges. It is abundant in Vitamin C and it is advised to drink its unstrained juice to retain its fibre with no added sugar to get its maximum benefits. It helps in promoting immunity by fighting infections.
  5. Kiwi: is a sour and sweet fruit which has a juicy pulp inside. It is rich not only in Vitamin C but is an excellent source of potassium, Vitamin K, fibre and folate. It aids in digestion too.

We hope this article on 5 winter fruits helps you. Before you add any of these to your diet, do consult your doctor, nutritionist or dietitian. For more winter tips, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Eat healthy and #BeTheForce 

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Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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