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February 24, 2024 By Madhu Soni Leave a Comment

Dietary Sources Of Minerals For Clear Skin

minerals for clear skinWho doesn’t want a radiant, glowing and youthful complexion? Little do we know, our skin is like the blueprint of what goes inside the body, stress levels, sleep and lifestyle in general!

Clear skin is not just determined by the lotion and creams that one applies but is predominantly influenced by the food that we eat. Health experts in this field say that minerals play an important role, so we need to feed our skin inside out. Apart from Vitamins A, C, E, K, these minerals have a tremendous power to provide clear and youthful skin. Minerals are like spark plugs which keep our engine running!

Some Important Minerals For Clear Skin 

Most of us pay attention to vitamins but neglect these minerals which are required in very minimum quantities. A few of them include:

  • Selenium: Has great antioxidant properties which help in protecting against the harsh UV rays. It supports skin elasticity and flexibility. It is also said to protect against skin cancer. Dietary sources: Fish, Brazilian Nuts, Chicken
  • Zinc: Having sufficient amounts of zinc in your diet helps in reducing the amount of oil production in the skin. Excess oil in the skin can support bacterial growth and infection and block the pores. Having 8-11 gm of zinc helps in having acne free skin. Zinc also helps in healing injuries. Dietary sources: Almonds, Cashew Nuts, Walnuts, Hazelnuts, Sunflower Seeds, Sesame Seeds.
  • Magnesium: is such an important mineral that magnesium deficiency can speed up ageing. Fast food, aerated drinks and alcohol can leech the body of magnesium. This mineral is not only good for skin but hair, teeth and the bones as well. Dietary sources: Buckwheat, Barley, Coconut, Walnuts, Beetroot Green, Spinach.
  • Calcium: Commonly known for stronger bones and teeth, it is equally essential in providing healthy skin too by aiding skin elasticity and firmness. Dietary sources: Milk and Milk products, Sesame Seeds, Oranges, Chickpeas, and Nuts.
  • Copper: is like a catalyst which speeds up the production of the protein elastin which keeps the skin flexible. It also prevents skin pigmentation. Dietary sources: Walnuts, Brazilian Nuts, Sunflower Seeds, Cashew Nuts, Mushroom and Soybeans.

We hope this article helps you get that clear skin you’ve always wanted, naturally with the right nutrition. Do let us know your thoughts in the comments below. For more skincare tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

February 22, 2024 By Madhu Soni 1 Comment

6 Foods That Trigger Migraine

migraine

Migraine is a severe headache accompanied by nausea, dizziness and vomiting. Initially the pain may be very mild, but gradually builds up to a throbbing pain. You may experience pain in one area or the pain may shift and sometimes, affect the entire head. It varies from person to person. The pain can go on for hours or even days. 

What Triggers A Migraine? 

It is difficult to pinpoint the exact triggers for a Migraine. Medical science states that inflammation of the neurotransmitters causes migraine. Hormonal imbalance, stress, change in season, change in physical activity, etc. are all possible causes for this debilitating condition. However, certain foods have shown to play a major role in provoking the migraine. 

  1. Alcohol: High consumption of alcohol causes dehydration and this causes the brain to react in a different way. This could be a major trigger. Apart from other alcohols, red wine, which is considered to be good for health, can cause migraine.
  2. Chocolate: Although nitric oxide is very good for the heart and blood vessels, nitrates present in chocolates tend to cause migraine as dilation of blood vessels can activate this condition.
  3. Processed Food: Most fast food, chinese food, ready to cook meals, instant noodles, pasta, oats, chips and other fried snacking options have an active ingredient called monosodium glutamate (MSG) which is considered safe to eat, but is said to be linked with migraine.
  4. Fermented Food: contains histamine which may be a possible reason. Cheese, pickled vegetables and fruits, dry fruits, sauerkraut, kimchi and vinegar come under the umbrella of fermented food. The high salt content in most of these foods may act as a trigger.
  5. Citrus Fruits: like oranges, lemons, melons etc. are also known to trigger this condition. These citrus fruits may cause gas formation which may kickstart the migraine
  6. Leftover food: Stale food is said to be one of the reasons for igniting a migraine as the tyramine content increases  during the storage period, hence making one more vulnerable to this pain. If food is not stored at the right temperature, it can trigger the pain.

 We hope this article helps you! Stay away from these foods if you have a migraine condition. Do consult your doctor and stay safe! For more on nutrition, what to eat and what to avoid, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

February 21, 2024 By Navnee Garg 1 Comment

Healthy Snacks You Must Eat While Watching Your Favourite Show!

healthy snacksIn my previous blog, I spoke about how Binge watching affects our health and how we can stay healthy while doing so! As promised, I will be sharing some recipes for super yummy healthy snacks that you can munch on while watching your favourite shows. These recipes are not only delicious but healthy as well!

Here are 3 healthy snacks you can easily make and munch on!

1. Crispy Kale Chips

All you need is 3 ingredients and 20 minutes to prepare this super healthy and yummy snack! Believe it or not, these crispy chips taste better than fried potato chips, and they are absolutely good for you!

What you will need:

  • 1 head of kale – washed and dried
  • 2 tbsp of olive oil
  • Salt to sprinkle

How to Prepare:

  1. Preheat oven to 275 degrees F.
  2. Separate kale leaves from stem and cut into 1 ½ inch pieces.
  3. Spread the leaves on a baking sheet and toss with the olive oil and salt.
  4. Bake them for 20 minutes. (Turn the side of leaves halfway to get equal baking on both sides).
  5. Serve the crispy snack in a bowl.

2. Apple Chips

I can understand your hesitation but once you try this, it will be your preferred go-to snack! These cinnamon-laced chips might take a little more time to prepare but are totally worth it!

What You Will Need:

  • 2 golden apples – thinly sliced
  • ½ teaspoon powdered cinnamon
  • 1 ½ teaspoon white sugar

How to Prepare:

  1. Preheat oven to 225 degrees F (110 degrees C).
  2. Spread the Apple slices on a metal baking sheet.
  3. Mix sugar and cinnamon powder together in a bowl; sprinkle equally over apple slices.
  4. Bake in the preheated oven till the apple slices look dried and their edges curl up, 45 minutes to 1 hour.
  5. Let then cool and serve after 15 minutes.

3. Fruit Salsa & Cinnamon Chips

Could we ask for anything more? A clever fruit-based recipe that scoops a colourful mixture onto a crunchy flour tortilla (roti), baked with cinnamon and a little sugar! It not only sounds like a treat but tastes like one too!

What You Will Need:

  • 2 Kiwis and Apples – both peeled and diced
  • 1 cup raspberries and strawberries
  • 2 tbsp white sugar
  • 1 tbsp brown sugar
  • 2 Rotis (tortilla)
  • 1 spoon butter (for greasing)
  • 2 tbsp cinnamon sugar

How to Prepare:

  1. Mix the kiwi, apples, raspberries, strawberries, white and brown sugar in a large bowl. Cover it and keep it in the refrigerator for 15 minutes.
  2. Preheat your oven to 350 degrees F (175 degrees C).
  3. Grease one side of each roti with butter and cut them into wedges. Spread them out on a baking tray.
  4. Sprinkle the wedges with the desired amount of cinnamon sugar and grease butter on top again.
  5. Grease one side of each roti with butter. Cut into wedges and spread them in a single layer on a baking tray. Sprinkle wedges with desired amount of cinnamon sugar. Grease butter on top again.
  6. Bake in the preheated oven for 8-10 minutes.
  7. Once done, allow them to cool for approximately 15 minutes.
  8. Serve with chilled fruit mixture on the top.

Aren’t these recipes just mouthwatering? Try these healthy snacks with your current series and let me know your experience in the comments below.

For more awesome recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

February 9, 2024 By GOQii 1 Comment

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.

#BeTheForce

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