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How Cardamom Can Help You Fight Hypertension!

cardamomCardamom, also known as the ‘Queen of Spices’, is a strong aromatic spice used in some traditional recipes in India and also some exotic dishes. This is not only used in cooking, but also has therapeutic value. This green pod is commonly grown in the mountainous regions of India and some countries in Asia. It usually comes in 2 varieties, Green (used for sweets and desserts) and Black (used for preparing garam masala). This minty, earthy spice is commonly known as ‘Elaichi” in North India and ‘Yelakki” in South India.

It is consumed in the following forms:

  • As pods with seeds inside
  • Ground powder
  • Essential Oil
  • Capsule (herbal supplement)

How Does Cardamom Help Fight Against Hypertension? 

There are many studies conducted so far that have suggested that Cardamom supplementation will help in controlling blood pressure. 

  • Its natural phytonutrients have antioxidant and anti-inflammatory properties. It increases the dilation of blood vessels and helps in easy flow of blood through the arteries, which in turn increases blood circulation and helps control blood pressure.
  • Another probable reason is that it acts like a natural diuretic, a substance that promotes urination to remove water that builds up in the body and controls the sodium and potassium levels that elevate the blood pressure. 
  • Cardamom essential oil is magical! It has a refreshing and soothing fragrance that helps elevate mood. It reduces anxiety and depression and produces a calming effect. This reduces stress induced blood pressure.
  • It is also rich in fiber, helps to control cholesterol and in turn, controls blood pressure. 

How Can You Incorporate It In Your Food? 

Cardamom is very versatile. It is usually added in teas, milk, milkshakes, deserts and is also used as a mouth freshener. The calorific content, fat percentage of the foods should be taken into account while including it for reducing blood pressure. (You may consult your GOQii Coach for it).

Some other methods that can be used to control blood pressure using Cardamom are:

  • Add a pinch of cardamom in 1 glass of warm water and have in the morning
  • Crush 1 cardamom and brew with Tea/ coffee
  • Add ¼ tsp of cardamom powder to breakfast cereals like oats and muesli
  • Sprinkle fresh cardamom powder on top of salads
  • Chew on 1 Elaichi seeds for 5 minutes after every meal
  • You can mix cardamom powder with 1 cup curd/buttermilk and have it along with your meal or as a mid-morning snack
  • As a natural detox: ½ lemon + ½ tsp cardamom powder + salt in 1 glass water
  • Cardamom oil is used in aromatherapy: As a diffuser, in a massage blend oil

We hope this article helps you! For more on nutrition and controlling lifestyle diseases, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

#BeTheForce 

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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

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Healthy & Refreshing Summer Coolers!

summer coolersGetting out of the house has been a task because of the heat. Venturing out means sweating profusely or being dehydrated due to lack of drinking water at continuous intervals. Want to take some extra precautions to keep your body cool and healthy? Try these healthy and refreshing summer coolers to keep you cool and ward off the heat!

1. Strawberry Pineapple Lemonade

Ingredients:

  • Strawberry – 2 cup fresh small size
  • Pineapple – 3 cup slices
  • Lemon – 1 or ½ cup
  • Ice – Optional
  • Honey – ½ cup
  • Water – 3 ½ cup

Method:

  • Place the strawberries, pineapple and water in a blender and prepare a puree
  • Strain the puree to remove seeds
  • Add lemon juice and honey
  • Add ice cubes and enjoy the drink

Benefits: This healthy, refreshing summer cooler is loaded with antioxidant properties. It supports the immune system, fights diseases and enhances your skin complexion. Its anti-inflammatory properties will help you deal with arthritis, gout, reduced blood pressure and stroke. Adding lemon will enhance its nutritive value by giving a dose of important vitamins to run body functions normally.

2. Mango, Raspberry & Basil Seed Popsicle

Ingredients:

  • Mango    – 3 cup
  • Chia Seed – 2 cup
  • Raspberry – 2 cup
  • Cinnamon Powder – 1 teaspoon
  • Brown Sugar – 1 tablespoon

Method:

  • In a blender, mix the mangoes until it is smooth
  • Pour it in a bowl and add Chia seeds
  • Mix well and let it rest in a refrigerator for 30 minutes
  • In a blender mix raspberries, brown sugar and cinnamon powder until smooth
  • Let it rest for 5 minutes
  • In a popsicle mold, pour 1 tablespoon of mango and chia seed mix. Then 1 tablespoon of raspberry mix.
  • Place in the freezer for at least 2 hrs

Benefits: This Popsicle is one of the best nutrient-rich summer coolers! Mango and Raspberry are packed with nutrients that support the heart, digestion, eye, hair and skin health. Adding Basil Seeds will reduce body heat and boost metabolism. It can relieve constipation and improve the respiratory system.

3. Ginger Cucumber Summer Cooler

Ingredients:

  • Ginger    – ½ Ginger
  • Cucumber – ½ Cucumber
  • Lemon – Few drops
  • Honey – 1 tsp
  • Water – 1 cup

Method:

  • Peel and grate the cucumber and Ginger
  • Blend it well by adding water
  • Strain it and add Honey and lemon
  • Decorate the glass with a slice of Cucumber and enjoy the drink

Benefits: Ginger improves digestive health and blood circulation. Along with Lemon, Ginger acts as an antibiotic. The combination of Cucumber, Ginger and Lemon act as a summer thirst quencher and also helps you lose weight by reducing water retention. It also boosts metabolism and keeps you hydrated!

4. Lemon Barley Water

Ingredients:

  • Barley – 3 cup
  • Lemon    Zest – 2 Lemons
  • Honey – ½ cup
  • Water – 3 cup

Method:

  • Place the barley in a bowl and wash it properly
  • Place it in a pan and add lemon zest and water
  • Bring the mixture to boil and let it simmer for 5-10 minutes
  • Strain the mixture then add honey and stir it well
  • Let the water cool down, transfer it into bottles and refrigerate until it is chilled
  • Serve it and enjoy the drink.

Benefits: It is one of the oldest drinks used by ancient Egyptians to cool their bodies during summer. This summer cooler helps maintain body temperature. It also acts as a natural remedy to reduce kidney stones and clear off Urinary Tract Infection. Due to its fiber content, it aids weight loss, improves metabolism and keeps the digestive system healthy.

5. Gur Sherbet (Jaggery and Chia Seed Drink)

Ingredients:

  • Gur (Jaggery ) – Few pieces
  • Water – 1 liter or 1 cup
  • Lemon – 1 or 2 slices
  • Salt – Optional ( ½ Tea spoon )
  • Ice – Optional
  • Chia seeds – 1 or 2 tsp

Method:

  • Soak chia seeds and jaggery in water for about half an hour or overnight
  • Add few lemon pieces  and serve chilled
  • Carry this drink to the office or if you are going out to stay hydrated

Benefits: One of the traditional summer coolers to replenish oneself. Jaggery is well known for its iron content. It also boosts immunity and reduces constipation. Adding chia seeds to it enhances this drink’s nutritive content by becoming a good source of fats that protect the heart and improve brain functioning.

Do try these healthy and refreshing summer coolers and let us know about your experience. Do you have recipes of your own? Share them with us in the comments below!

If you enjoyed these recipes, you can find more here. You can also get them directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Healthy Eating: Mango Chia Pudding

mango chia puddingSummertime = Mango! Do you agree? If you are getting this lovely summer fruit, the mango chia pudding is a must try! You can eat this guilt-free, it is quite filling and a great option for breakfast or dessert! We will be using the omega 3 rich chia seeds and mango for making this. The mango chia pudding recipe is simple with limited ingredients and is extremely delicious! 

What You Will Need 

  • Chia seeds – 3 tbsp
  • Coconut milk/cow milk – 1 cup
  • Vanilla essence
  • Honey – 1 tsp
  • Ripe Mango – 1 cup chopped
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped

How to Prepare 

  1. In a bowl, add milk and mix the chia seeds with it. Now, add a few drops of vanilla essence and 1 tsp of honey. Mix this well and keep it in the fridge for 3-5 hours or overnight.
  2. Take a glass and layer with soaked chia seeds and add the chopped mango over it. Repeat this process to make another layer.
  3. Sprinkle the chopped nuts and we are done! 

Highlights of the Mango Chia Pudding 

  • Gives you the flavor of seasonal fruit and required fiber.
  • Ideal for either breakfast or mid meal.
  • Gives you the required dose of antioxidants, Vitamin A and C.

Note: You can also use any other fruit like strawberry, banana, etc.

We hope you try this recipe and enjoy it. Avoid the nuts if you’re allergic to them. More so, leave your reviews in the comments below or try this recipe and share a pic in the GOQii Arena and our social media pages tagging us! 

You can find more healthy recipes here or get them directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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