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5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese).
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

#BeTheForce

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2 Healthy Snacks Using Leftover Chapati

healthy snacksAs we’re spending way more time at home, I’m sure you have the urge to keep grabbing a snack or two in between your main meals. So, I have some healthy snacks ideas that will give you healthy satiety with limited resources.

1. Chapati Chilla 

As the name suggests, it is a quick version of chilla or a roll for an evening snack. 

What You Will Need 

  • Chapatis – 2
  • Gram flour (besan) – 4 tbsp
  • Onion (finely chopped) – 2 tsp
  • Green chillies (finely chopped) – 1 small
  • Turmeric, salt, red chilli powder as per taste
  • Oil

Method:

  1. In a small bowl, add gram flour, onions and the spices. Then, add some water and whisk the contents well. We need to make a medium thick batter.
  2. Now take a roti and apply the batter on the roti.
  3. Along with this, heat a pan and put the flour applied roti to heat. Cook well on both sides and enjoy with green chutney.

This recipe provides you with protein and is very healthy. Go for it!

 2. Chapati Khakhra 

Crisp and along with some veggies, is a  great pick for a healthy snack.

What You Will Need

  • Chapati – 1
  • Onion (finely chopped) – 2 tbsp
  • Tomato (finely chopped) – 2 tbsp
  • Cucumber (finely chopped) – 2 tbsp
  • Coriander (finely chopped) – 2 tbsp
  • Salt and chilli powder to taste

Method:

  1. Heat a pan, put a roti for toast.
  2. Press it against the pan using a spatula or cloth, roast both sides until it is crisp.
  3. On the freshly made khakhra add onion, tomato, cucumber and coriander. Sprinkle salt and chilli powder over it and enjoy it!

This recipe provides you with fiber and it tastes great! 

We hope you try these healthy snacks using leftover chapati. Do let us know your experience in the comments below. For more healthy recipes, check our healthy reads or tune in to GOQii Play. 

Stay home, stay safe and #BeTheForce 

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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.

I’ll be back with more recipes soon!

#BeTheForce

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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.
  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.
  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.

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