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September 3, 2022 By GOQii 39 Comments

Health Benefits Of Eating A Bowl Of Salad Daily

bowl of saladTraditionally, salads are prepared with raw vegetables like cucumber, tomatoes, cabbage and onions – which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion of the meal or totally ignored. If you have also been doing the same, it’s time to change! Adding a bowl of salad to your meals is important and that’s what we’re going to tell you in this article.

Why Should You Eat A Bowl Of Salad Daily? 

  • Firstly, starting your meals with a bowl of salad will help you lose weight. It’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full and you go easy on the rest of your meal. Eating less but healthy = sustainable weight loss! Eating a high fiber salad aids in lowering cholesterol and also is known to prevent constipation.
  • Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads helps your body absorb protective phytochemicals  (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
  • Best way to skip croutons (deep fried pieces of wheat bread) which are few in nutrients and have a high glycemic load, is to replace them with nuts and seeds and maintain the crunchiness in the salad.
  • To balance it with proper carbohydrates and proteins to make it a whole meal, you can add brown rice or protein packed Quinoa, grilled chicken, low fat Paneer, Tofu or Sprouts.
  • People, who do not like to eat fruits, can relish salads which combine fruits and vegetables and eat it as a whole meal or an in between snack. This provides a host of powerful antioxidants which protect the body from damage caused by harmful molecules called free radicals.

Tips To Prepare Healthy Salads

  • Salads are known to be rich in Vitamins. Fat soluble vitamins A, D, E and K cannot be absorbed and used by the body without the presence of some fat. So go for the unsaturated kind (good fats) like olive oil or canola oil. Toss the oil with vinegar which helps to prevent blood sugar spikes after meals.
  • The best way to include greens like romaine, radicchio, iceberg and spinach in our daily diet is to mix them all up or use one at a time in salads.
  • Add medicinal herbs like basil, garlic, lemon juice or parsley to the salad for that strong punch of flavor and loads of disease fighting antioxidants. The more flavorful your salad is naturally, the fewer high calorie ingredients you will need to add for taste like extra cheese and cream.
  • Pack your salads with as many other veggies or fruits as possible to get the synergetic effects. Carrots, cucumbers, different colored peppers, broccoli, peas, artichokes, strawberries, raspberries, or pears are great choices to get in different textures as well as plenty of filling fiber.

We hope this article helps you pick up the habit of adding a bowl of salad to your meals! Do get creative with your salad, make it colorful or crunchy and share a pic on social media or the GOQii Arena and tag us! For more on healthy living and nutrition, check out Healthy Reads.

To get more advice and guidance from experts on nutrition, weight loss, diet tips and healthy recipes! Subscribe for GOQii’s personalised health coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

September 2, 2022 By Neha Morche 3 Comments

Coconut-The Super Fruit & Its Many Benefits

Coconut uses and benefits“Why are you eating a coconut? It’s so fattening!” This comment was directed at me once and I couldn’t hold myself back and burst into laughter. But, at the same time, I was not surprised at this question. Most people consider it to be a fatty fruit. If that is the case then all those who include it in their daily food intake should be fat. This should be the case not only in India but in many other countries like Sri Lanka, Thailand, and Philippines where coconut is one of the main ingredients used for cooking.

Coconut can be consumed in various ways – fresh, dry form, coconut water, coconut oil, or coconut milk, etc. Interestingly, each form has its own significance. Coconut does have saturated fats (which is not as harmful as vegetable oil) but, it also has unsaturated fats (like polyunsaturated and monounsaturated fatty acids), polyphenols, vitamin K, vitamin E and minerals like calcium, magnesium, iron, copper, manganese, zinc and also dietary fiber.

Why Should It Be An Important Aspect Of Your Diet? 

  1. Coconut oil helps in healthy growth of hair and gives it a shine
  2. It helps control high cholesterol levels, high blood pressure and atherosclerosis as it has 50 % lauric acid
  3. Thanks to its Vitamin E content, it helps in moisturizing all skin types and it does not have any adverse effect
  4. It increases immunity as it has anti-bacterial, anti-viral, and anti-fungal properties thanks to Lauric acid and Capric acid. These properties also help in digestion and help one find relief from irritable bowel syndrome
  5. It improves the secretion of insulin, hence controls blood sugar levels as well
  6. It is good for the bones as it has Calcium and Magnesium
  7. It helps in healing damaged issues and infections
  8. MCT’s (medium chain triglycerides) present in coconut help reduce appetite

It is not only a fruit that can be eaten but, it also has water which you can drink. Just like the fruit, Coconut water also has many benefits! All we know about Coconut water is that it is a refreshing drink. While that is true, let’s delve a little deep to know more about it and its benefits.

Benefits of Coconut Water 

Besides less sugar, coconut water is packed with sodium, potassium, folic acid, B complex vitamins, calcium, magnesium, phosphorus, zinc, and iron minerals… So many nutrients in just 200ml of water! Drinking Coconut water not provides the aforementioned nutrients but it also helps in many ways to conquer health issues.

  1. It slows down the ageing process and also can be applied on eczema and acne
  2. It is good for digestion as it has anti-fungal, anti-bacterial properties
  3. It hydrates our body faster than normal water as it has natural electrolytes
  4. It is definitely healthier than fruit juices because it has fewer calories
  5. It has anti-carcinogenic and anti-thrombotic properties to reduce cholesterol levels
  6. It helps in finding relief from UTI and kidney stones as it acts a diuretic

Coconut water has 40-60 calories per 200ml – which is great for your health! More so, there are various uses for coconut oil as well! So what are you waiting for? Add this super fruit to your diet now!

We hope this article helps you! For more on nutrition, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

#BeTheForce

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