healthy living Archives - Page 157 of 161

January 21, 2019 By Anusha Subramanian 3 Comments

Why is it difficult to make a lifestyle change? – 6 tips to follow

In a user story I recently wrote, the player said, “Making a lifestyle change is easy what is difficult is the commitment to follow through with determination”.

Rightly so, it’s indeed considered a tall order and hence many give it up mid-way. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it sometime or the other in our life. Some of us have succeeded while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that take time and require support and lots of patience.

Here are a few tips that you could follow from my personal experience

** Start small. After you’ve identified a realistic short-term and long-term goals, break them down further into small steps that are well defined and can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos then a good monthly goal would be to reduce about 2 kilos a month in a healthy way. Physiologically too smaller goals gives you sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options, eat smaller meals at regular intervals and balanced meals, and replace a dessert with a healthier option, like yogurt. At the end of the month, you’ll feel successful knowing you met your goal.

** Change one behavior at a time. It is said that old habits die hard. That is because behaviors develop over the course of time and replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring about within yourself to become healthy and fit. The problem arises when you try to change things really fast.

** Have a buddy or a personal coach or trainer: It can be anyone from a friend, to a family member, a co-worker or your personal trainer who you want to walk with you in your path to a healthy lifestyle. It works well for both the buddies. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and successes makes the work easier and the mission less intimidating.

** Make a plan that you will stick to. You have to plan in such a way that it will be your guide on this journey of change. Think out of the box and have things in your plan which you have never done before like an adventure or going for sport climbing (artificial wall climbing). But, don’t go haywire and be specific. Time manage well. Detail the time of day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a dairy in which all of these task are jotted down and ask yourself if these activities and goals are realistic for you. If not then start with baby steps.

** Have support around you: Having people around you to support you while you are on your journey towards health will help you to not slack. Don’t feel shy to ask for support wherever and whenever needed if you feel you are unable to meet your goals on your own.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

** Self -Motivation: All the above points will help you in your journey to change your lifestyle but, the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give, no matter how good a plan you make yourself …but none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all. Remember it is not about proving to anyone but yourself.

September 2, 2018 By CHARMI GOGRI 2 Comments

Healing power of herbs and spices-Part 2

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan salts, Parsley, Paprika to name a few…

Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength and prevent One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

August 15, 2018 By Trupti Hingad Leave a Comment

A Fusion of Taste & Health : Exotic Salads for you to try.

Trupti Hingad

This Independence day let’s get healthy and try out some of these power packed nutrient salads. Why are salads important and what are its health benefits is nicely described in this blog https://goqii.com/blog/health-benefits-of-eating-a-bowl-of-salad-daily/.

Salad or veggies is the most important part of the meal platter. You cannot afford to skip if you want to get your daily dose of micronutrients. But, it is so boring and monotonous to cut slices of cucumber, tomato and onion and have it daily. There are various veggies available which you can twist and turn and make your salad interesting and colourful and tasty too. Wondering how? Keep reading.

Here I am listing some tasty salads with amazing dressings

CRUNCHY MUNCHY SALAD

Crunchy Munchy Salad

Ingredients:

Wheat/oat flakes- ½ bowl

Baby Corn- 5-6 in no

Bell Peppers (3 coloured)- ½ bowl

Lettuce- 2 leaves

Pomogranate- ¼ bowl

Seasoning

Lime juice – 2-3 tap

Salt- acc to taste

Chaat masala- According to taste

Method

Roast the oats a bit. Then mix all ingredients with the seasoning. Toss well and serve.

DETOX SALAD

Detox Salad

Ingredients:

Broccoli- ½ bowl florets

Carrot- ½ bowl juliennes

Bell pepper- ¼ bowl juliennes (red, yellow, green)

Baby Corn- 4-5 in no diced finely

Cherry tomatoes-1/4 bowl or regular tomatoes

Red Cabbage- ½ bowl finely chopped

Zucchini (yellow) – ¼ bowl sliced

Alfa Alfa sprouts- 2 Tbsp (for garnishing)

Seasoning:

Vinegar- 2 tsp

Red Chilli Flakes- 1 tsp

Salt – according to taste

Flax seeds- coarsely pounded 2 tsp

Walnuts- coarsely pounded 3-4 in no

Method:

Toss all ingredients with seasoning in a bowl.

Refrigerate for ½ an hour & serve.

SPROUTED METHI SALAD

sprouted-methi-seed-salad-recipe.1024x1024

Sprouted Methi Salad

Ingredients:

Sprouted Methi seeds- ½ cup

Pomegranate- ¼ cup

Cucumber- 1 in no diced

Carrot- 1 in no diced

Capsicum- ½ each diced (3 coloured)

Tomato- 1 in no chopped

Spring onion- 1 stalk finely chopped

Seasoning:

Chaat masala- ¼ tsp

Lemon juice- ½ lemon

Salt – acc to taste

Method:

Add all ingredients in a salad bowl. Add seasoning to the same. Toss well. And Serve.

WALDORF SALAD

Waldorf Salad

Ingredients

10-12 cup walnuts halves

2 tsp flax seeds
1/2 cup low-fat yogurt
1 stick finely chopped parsley

1 stick finely chopped celery
1 teaspoon honey

2 leaves of Ice berg lettuce chopped
2 large crisp apples
Freshly ground black pepper
1/4 cup golden raisins
1/2 lemon, juiced
Method

Cut apple into chunks. Add all ingredients in a salad bowl. Toss all the ingredients. Refrigerate for 30-45mins and serve.

BEAN SALAD WITH PROBIOTIC DRESSING

Bean Salad with Pro-biotic dressing

Ingredients

Bean sprouts- 1 cup

Fresh pomegranate- ¼ cup kernels

Cucumber- 1 in no (diced)

3 coloured bell pepper- ½ each (diced)

Tomatoes- 1 in no (diced)

Dressing:

Curd- ½ cup

Honey- 1 tsp

Olive oil- ½ tsp

Flax seeds – 2 tsp (coarsely crushed)

Chaat masala- ½ tsp

Salt- if required

Method:

For dressing: Whip all ingredients together with a fork. Add other ingredients in a bowl. Add the dressing and toss well. Refrigerate & serve on a bed of lettuce.

TANGY TROPICANA

Tangy Tropicana

Ingredients:

Pineapple- 3 fresh slices (diced)

Cherry tomatoes- 6-8 in no

Red, Yellow & Green bell peppers- ½ each cut into juliennes

Lettuce- 2 leaves chopped

Walnuts- 2 in no chopped

Seasoning:

Lime juice- ½ lemon

Honey-1/2tsp

Ginger- grated a small piece

Salt – As per taste

Black pepper powder- As per taste

Method:

Soak grated ginger, lemon juice & honey together

Add all veggies & walnuts in a salad bowl

Add the dressing prepared, salt & pepper

Toss well

Serve chilled

What are you waiting for? Get healthy-dress up your meal platter with the above colourful veggie mixes!

August 3, 2018 By GOQii Editor 1 Comment

Invisible Health Hazards Lurking In Your Kitchen

health hazards in your kitchen

Intro:

Two months ago, we had a suggestion from one of our players on how the pesticide residues in food products can cause harm to our health including diseases like cancer, over a period of time. “From food grains to vegetables to fruits, everything is grown and ripened with the help of chemicals. Even so-called organic foodstuff is not 100% trustworthy. Moreover, organic food is not available everywhere and for every food item, and is very expensive. Having a pesticide-free diet is impossible in today’s India – it’s the bitter truth of current times,” he said. According to him, despite consuming a healthy diet, we have also been unknowingly consuming harmful chemicals with it. This also includes some cooking aids (like non-stick cookware, and cooking techniques like over grilling/ charring of meat in barbeques/ fire). Given that we encounter these hazards on a daily basis, it has become imperative for each one of us to be cautious. We need to be aware of which food and food parts (eg peels) are most likely to be laced with pesticides or harmful chemicals (just an example being mangoes ripened with calcium carbide or apples polished with wax) and how best to remove these.

GOQii’s content team has come up with 3 blogs around these issues. Today, we publish the first of the blog in this series- ‘Invisible Health Hazards Lurking In Your Kitchen’.

Invisible Health Hazards Lurking In Your Kitchen

The kitchen is, in fact, the most sanitary zone in our houses. It is so because the food is prepared in the kitchen and none of us wants to consume food which is prepared under unhygienic conditions. When you read the title, you might think to yourself that it can’t be possible because I always keep my kitchen clean. Unfortunately, the health hazards mentioned in this blog doesn’t revolve around hygiene but focuses on the invisible dangers that lurk in your kitchen, which on a normal day does not meet your eye or cross your mind.

Is your kitchenware poisoning you?

Yes, you read that right. Did you know that certain utensils in your kitchen might be discharging toxic fumes and chemicals into your food? Over a period of time, these substances sediment in your body, posing a great threat to your health.

Non-Stick Pans

Teflon is also known as PTFE is the name of that special coating on your pan which makes it Non-Sticky. When these pans are overheated or left on the stove for too long, PTFE releases fumes which are toxic, causing symptoms like flu in human beings. The chemical perfluorooctanoic acid, also known as PFOA used in the production of PTFE has been condemned by experts for its carcinogenic properties.

2. Plastic Food Containers

Despite the recent ban of plastic in some parts of the country, Plastic still plays an important role in most people’s everyday life. From wrappers to containers, plastic is all over. Plastic contains chemicals like Bisphenol A and Polyvinyl Chloride (PVC) that can infiltrate your food. When you carry hot edibles in these plastic containers or microwave your food in them, the heat accelerates the emission of these chemicals, serving you a toxic delicacy.

3. Plastic Cutting Boards

While, the debate over what kind of cutting boards are the safest to use continues, plastic definitely should not be your choice. After all the slicing and dicing carried out on your cutting board, you might notice little cuts and nicks across the surface like a soldier’s battle scars. Those cuts and fissures are the breeding grounds of many a dangerous bacteria, mainly E.Coli and Salmonella. Ever wondered where those fractions of plastic from the crevices disappeared? Think no more, they were in the food you chopped and later on consumed.

Is your cooking technique making the food toxic?

That might probably be the truth. In today’s world where there’s not enough time for anything, fast cooking has definitely claimed a spot for itself. Here’s how your technique maybe poisoning your food:

Charring Food

charred-roasted-roots-spinach-hot-winter-salad-1

This process not only takes away almost every nutrient present in your food but also adds toxins to fill the gaps. One should always try to grill your food lightly to avoid charring. Grilling should only be done to an extent where the outsides of the foods are barely brown in texture and the insides are grilled to a minimum.

Deep Frying

Fried food is undeniably delicious but it is important to know that deep frying the food makes it bathe in oxidized fats, denatured proteins, and glycated sugars. The high temperature involved in deep frying creates toxic compounds which lead to cancer. Think twice before pouncing on to those French Fries next time.

Frequent Microwaving

Microwave

In today’s fast-paced life that we all lead, Microwave could be considered as a boon. But, did you know that the food loses most of the nutrients after it’s put into the microwave? It is advised to stay use them only when it’s very necessary and not as a matter of convenience on a daily basis. It is also advised to stay away from the microwave while it is working as the device emits electromagnetic radiations which over time can have very adverse effects on human health. Long-term exposure might considerably increase your chances of developing illnesses like cancer.