GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

October 21, 2022 By GOQii 2 Comments

Tips To Eat Smart During Diwali & Avoid Weight Gain

Eat Healthy During DiwaliWith the long Diwali holidays ahead of us, there are sure to be outings, guests visit and dinner parties among other celebrations. More often than not, we end up indulging in sweets and other sinful foods and then feel guilty, which in turn makes us look for easy and quick ways to shed off those extra kilos. But, the unfortunate part is that we end up resorting to all the wrong ways of shedding that extra weight which again has a YO-YO effect. But don’t worry! We got a few health tips that will help you eat smart during Diwali!

Tips To Eat Smart During Diwali 

  • If you plan to go out, don’t go on an empty stomach. Eat a small snack before you head out. Choose snacks like boiled corn, mix veggie salad, a fruit bowl, sprouts, veggie soup, yogurt with crushed nuts, whole wheat bread sandwich, etc. This will keep you full and prevent binging/overeating when you are out.
  • If one meal goes for a toss, make sure the rest of the meals are absolutely on track. For instance, if you have a dinner party, make sure your meals through the day such as breakfast, lunch and mid meals are balanced and healthier.
  • Sip water frequently throughout the day. It will keep you hydrated and will also satiate false hunger.
  • Pick healthier desserts. Choose dry fruits, fruits, kheer, phirni, shrikhand (you can make it using hung curd), dark chocolates, til or peanut chikkis, dink laddoos (gum arabic), etc. over any other sugar-loaded sweets. Sweets made out of jaggery or organic honey are good to go. Remember, we need to take care of the portions too.
  • Choose baked food items over deep fried ones.
  • Compensate: It’s true that saying “NO” when you are offered sweets by your loved ones, especially during this festive season, is going to be difficult. Don’t worry! Pick one, eat it mindfully and enjoy the eating experience. Now you know what to do next. Compensate for your extra caloric intake in your following meals. More fibre (salads, veggies), good amount of proteins and lesser carbs.
  • Go easy on the alcohol. It’s a major dehydrator and contains empty calories. Choose red wine over any other hard drinks. Sangria would be the best option here (cut fruits in red wine).
  • Be a health-conscious host. Serve snacks like dhokla, masala peanuts, unsalted nuts and dry fruits, sprout-chaat, fruit salad, idlis, baked chaklis, etc. Avoid serving soft drinks or artificial juices. Lemon water, jal jeera, flavoured milk, spiced buttermilk, fresh fruit juices, etc. would be some better options here.
  • Firecrackers are going to pollute the air. The pollutants (free radicals) have an easy access to our body as we breathe. Neutralize the free radicals by consuming adequate antioxidants through colourful fruits, berries and vegetables.
  • Last but not the least, don’t forget to work out! Workouts would kick your body’s metabolism in high gear, helping you burn calories faster. It’s best to get your workout done before going out for a party. The spiked metabolism would help you burn better when you eat at a party.

We hope you have a great Diwali and these tips help you celebrate a happier, healthier and guilt-free one! If these tips help, do let us know in the comments below.

For more on healthy living, check out Healthy Reads or get some more tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

July 5, 2021 By Madhu Soni Leave a Comment

How To Fight Junk Food Cravings While Working From Home

Fight Junk Food cravings

While working from home, it’s quite easy to get swayed by all the delivery options we have around home. That favorite fast food chain, greasy burgers at the corner of the road and pizzas with extra cheese! Sounds breathtakingly delicious but gorging on all this junk food can be detrimental to your health. When we indulge in junk food, especially at home where we get little to no physical activity, our body gets a sense of pleasure, often due to the salty or sweet nature of these foods. The neurotransmitters of our brain make us want to keep coming back for more. So how can you fight junk food cravings? 

Simple Tips To Fight Junk Food Cravings 

Whether you’re working from home or you’re back at the office, here are some simple tricks to help you avoid these cravings. 

  • No skipping meals: The work from home scenario has led to irregular eating habits. When the stomach growls with hunger, we automatically reach out for our phones and end up ordering for food. Sticking to preparing and eating food at the same time every day can help you manage these cravings effectively. 
  • Stock healthy food: like fruits and dry fruits. Have dates and anjeer if you have a sweet craving and popcorn and makhana for salty cravings. When healthy food is available , you will eat healthy. In fact, try this Ultimate Healthy Chivda recipe! 
  • Soups: Soup is a perfect blend of health and taste. Since it contains a good amount of stock, it helps to bring satiety. A hot cup of soup in the evening is a good way to curb hunger and avoid junk food. You can try some of these Healthy Soup Recipes! 
  • Protein rich food: One of the lesser known reasons for that unsatisfied hunger pangs is lack of protein in the diet. Most junk food is made up of simple carbs which fills as well as empties the stomach quickly. Protein on the other hand, provides fullness and as a result, we can easily ride over that wave of junk food craving. Cottage cheese, Greek yogurt and eggs are protein rich snacks.
  • Hydration: There’s a difference between hunger and thirst. Majority of the time when hunger strikes, it could just be thirst.
  • Stress: can be a major underlying factor for faulty eating habits. If we fix the stress part first, junk food cravings will be easy to manage.
  • Sleep: When we are deprived of sleep, the craving for junk food increases. So catching up with 6-7 hours of sleep on a daily basis, and not just weekends, can go a long way in controlling these unwanted urges to eat and overeat.

Try these tips to fight junk food cravings and we’re sure you will see visible changes to your health and lifestyle. Small, consistent efforts go a long way. Do let us know if this helped in the comments below! 

For more tips on living healthy, check out Healthy Reads or join our team of experts on GOQii Play. To get these tips and tricks directly from a certified expert, subscribe to get your own GOQii Coach here: https://goqiiapp.page.link/bsr

Eat Healthy & #BeTheForce 

January 14, 2021 By Neha Goyal 1 Comment

Healthy Substitutes for Butter

butterHave you ever wondered where butter comes from or how it is made? In short, it is a dairy product made from milk, also known as milk fat. It is composed of about 80 percent fat, which is the part that has been separated from the carbohydrates and protein of the milk.

Butter is a popular spread and baking ingredient. It is widely used as a spread for bread, crackers, and other food items. It also functions as a leavening agent in baked goods. Due to its high concentration of fat, butter has a rich flavor and creamy texture. It works especially well for high-heat cooking like sautéing and pan-frying to help prevent sticking while adding flavor.

Despite its various uses, there are a few reasons why you might want to substitute butter.

Why You May Need to Substitute Butter

  • Milk Allergy: While butter is very low in protein, it still contains a small amount of the milk protein casein, which can be allergenic.
  • Lactose Intolerance: People with lactose intolerance tend to tolerate the small amounts of lactose in butter without adverse reaction. However, some are more sensitive to lactose than others and may have to avoid butter for this reason.
  • Health Reasons: Some individuals avoid butter because it’s high in saturated fat. High intake of saturated fat has been linked to an increased risk of heart disease.
  • Veganism: Some people have made a dietary choice to avoid all animal products including dairy, so they avoid butter.

For whatever reason you may choose to avoid butter, here are a few alternatives that you might want to try.   

Butter Substitutes for Pan Cooking

  • Ghee: Having a high smoke point, it is a great alternative commonly used. Some other benefits are an aromatic & nutty taste. It has no casein or lactose, so it is safe for people with milk allergy. Additionally, it has anti-inflammatory properties and contributes to a healthy digestive system.
  • Olive Oil: is better than any other refined oils. Being monounsaturated fat & high in antioxidants, it is good for the skin, heart health & for lowering cholesterol.
  • Coconut Oil: In south India, coconut oil is a part of many recipes. Its delicious to cook with & rich in healthy fats that actually boost fat burning in your body. It also provides quick, sustainable energy to your brain and helps you focus.

Substitutes for Baking Purposes  

Butter functions as a leavening agent in baked goods and provides texture and flavor. It can be replaced by ghee, coconut oil & olive oil in baked goods. However, the ratio of these while substituting butter have to be kept in mind.

There are some more foods that work best as butter replacements in cakes, muffins, cookies, brownies, and quick breads. However replacing butter with foods is often a matter of trial and error.

  • Applesauce: significantly reduces the calorie and fat content of baked goods. Yet, it does add sweetness, so you may want to reduce the amount of sugar in recipes.
  • Avocados: These add nutrients and healthy fats to your recipes. Use dark ingredients like chocolate to cover up the green tint that may result from using avocados.
  • Mashed Bananas: Using mashed bananas provides extra nutrients and decreases the calorie and fat content. Add bananas to batters slowly, until the desired consistency is reached.
  • Hung Curd: If dairy is not an issue, using Greek yogurt/hung curd adds protein to your recipes and replaces sweetness with a tangy flavor. Full-fat curd is best for keeping baked goods creamy and tender.
  • Nut Butters: Nut butters infuse baked goods with a nutty taste and tend to make them more dense and heavy. Still, keep in mind that they’re high in fat and calories.
  • Pumpkin Purée: This is a nutrient-rich butter replacement. Use 3/4 the amount of pumpkin purée when substituting for butter.

Substitutes in Spread

Butter is widely used as a spread for bread, crackers, and other food items. The following foods have consistencies that are ideal for spreads, in addition to being tasty and nutritious.

  • Nut Butter: Peanut and almond butter can easily be spread onto toast or crackers. They are delicious as well!
  • Cheese or Hung Curd: Try cottage cheese, cream cheese, or hung curd if you can tolerate dairy. You can also add some herbs & finely chopped veggies to enhance flavor.
  • Avocado: Lightly spread a tablespoon or two of ripe avocado over toast & sprinkle some salt, pepper & dry herbs mix.
  • Hummus: also works great for spreading and dipping.

We hope this article helped you in your quest to substitute butter. Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce  

Search

Recent Posts

  • 4 Essential Vitamins That You Should Consume This Winter
  • Quick Fixes & Exercises To Prevent Aching Elbows
  • 5 Winter Salads You Need to Try Now!
  • From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story
  • Sugar Cravings and How to Curb Them

Stay Updated

Archives

  • February 2023 (7)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (31)
  • April 2022 (30)
  • March 2022 (31)
  • February 2022 (24)
  • January 2022 (25)
  • December 2021 (20)
  • November 2021 (19)
  • October 2021 (16)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (18)
  • March 2021 (18)
  • February 2021 (11)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (10)
  • August 2020 (7)
  • July 2020 (4)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (14)
  • February 2020 (6)
  • January 2020 (6)
  • December 2019 (7)
  • November 2019 (10)
  • October 2019 (10)
  • September 2019 (6)
  • August 2019 (10)
  • July 2019 (13)
  • June 2019 (13)
  • May 2019 (12)
  • April 2019 (13)
  • March 2019 (14)
  • February 2019 (14)
  • January 2019 (20)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a … [Read More...]

GOQii Trail Challenge Kamal Chandran

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head – HR at GOQii, who participated in the GOQii Trail Challenge, in her own words.   Seeking A […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

Alpesh Patel

How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii