how to eat healthy Archives

November 4, 2021 By GOQii Leave a Comment

Tips To Eat Smart During Diwali & Avoid Weight Gain

With 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

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July 5, 2021 By Madhu Soni Leave a Comment

How To Fight Junk Food Cravings While Working From Home

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

Have 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.

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