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How many eggs can you eat in a day?

Firstly, forget everything you’ve read all your life. When it comes to controversial diet topics like this, people have their pre-conceived notions. So when a fitness blogger contradicts that opinion, people refuse to accept it. Therefore, I NEVER express my opinion. I only speak SCIENCE.

“EGG YOLKS INCREASE YOUR CHOLESTEROL”

Let’s consider the word cholesterol first. People throw around this word without actually even understanding the meaning of it. THE FIRST thing you need to know is that there are 2 kinds of Cholesterol – Good and Bad Cholesterol.

1)LDL

2)HDL

LDL is the BAD cholesterol – it causes heart disease and it’s what people think of first when we say the words “High cholesterol”.

LDL contributes to clogging your arteries and blood vessels

HDL is the good cholesterol. It’s the phoebe to LDL’s Ursula. And HDL actually contributes to reducing the clogging caused by LDL cholesterol.

Now coming to eggs. Eggs are an awesome source of HDL cholesterol. The FEARED “high cholesterol” egg is only going to help de-clog your arteries IF used smartly.

It’s giving you a lot of Phoebe. 70% of humans have no change in LDL or bad cholesterol levels even if they have 3-4 whole eggs a day.

The remaining 30% – diabetics, people with bad lifestyles and people who are genetically challenged respond badly.

So let’s get to the point. Should you be consuming whole eggs? Yes if you’re a normal human being without any major health issues. It should definitely be a part of your diet.

Eggs are such awesome protein sources, that they’re rated as the best natural protein in the world when it comes to being absorbed by your body.

All the proteins in the world are rated according to their “biological value” or BV.

Soya – 74

Beef – 80

Cow Milk – 91

Eggs – 100

The BV scale is created using the humble whole egg as a reference. THAT is the power of the whole egg.

According to science, it’s the best food to put on muscle mass.

And if you do any form of exercise – Yoga, Pilates, Zumba but most importantly if you do resistance training, you aren’t a normal human being. Your body is being activated often, your muscles are getting damaged often and you need to refuel them with PROTEIN. That’s the only way you get stronger.

Whether I’m bulking up or cutting to get ripped, I make sure whole eggs are a part of my diet. As a male lifter, it helps naturally increase your testosterone levels which in turn help make you stronger.

Even if you’re a woman, eggs are super crucial. Every month you lose a bit of the iron content in your blood during your periods. And one of the best sources of iron is egg yolks!

So the ground rule is that if eggs settle well in your system, have at least a couple everyday.

But if you lift, how many should you be having? So this is where the topic becomes a bit subjective. This answer is different for different people.

My ideology is that I consume everything in moderation or how well it suits my body. Eggs are such a nutritionally dense food that I recommend lifters at least to have a minimum of 4 whole eggs a day. If you can, you should definitely try experimenting and going even further.

Some people tend to get acne or bloating with eggs, so if you fall in that category don’t be afraid. Don’t go mad with your eggs but at least see where you can eat eggs comfortably. Till the point where your body and your calorie cap is accepting it.

The ground rule – eggs are a damn superfood! Nutritionally dense, superb for building muscle & above all, so delicious.

We hope this article sheds light on the benefits of including eggs in your diet and clarifies how many you can safely consume daily. How do you incorporate eggs into your meals? Share your thoughts in the comments below! For more nutritional insights and personalised health advice, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

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

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All about Wheat Grass and its benefits

wheatgrass

In the ancient days in India plants were used as a medicine to cure health issues. Later allopathy was invented and it made life simpler. During my days of college, I came across this magical grass called ‘Wheatgrass’ and it’s amazing benefits to our health.

Wheat grass itself cannot be eaten as it is hard to digest. Interestingly, it can be grown indoors and outdoors by putting wheat seeds in water and then harvesting the leaves; which also occupies less space. It is available in various forms such as juice outside parks, powders and in capsule form. But, the ideal way to have it is in the fresh juice form to get enough nutrients. Wheatgrass is used as a concentrated source of nutrients in powder and capsules.

Wheatgrass is a good source of potassium, dietary fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Zinc, Copper, Manganese and Selenium, and has negligible amount of proteins.

Wheatgrass is generally considered safe. A word of caution as it may cause nausea, headaches, swelling to your throat due to the bacteria present in it (due to contamination) as it is grown in soil or water.

 Benefits :

  1. It is rich in chlorophyll (similar to haemoglobin) and iron which increases blood cell count.
  2. Lowers blood pressure by dilating the blood pathways.
  3. Wheat grass juice has alkaline minerals which reduces acidity also gastrointestinal tract problems.
  4. It detoxifies liver and the bloodstream.
  5. It has powerful ability to fight against tumors.
  6. If applied externally on the skin which eliminate itching immediately.
  7. It prevents hair from greying.
  8. It helps in stabilising blood sugar levels.
  9. Drinking wheat grass juice will help in clearing sinuses by breaking up the mucus.
  10. It helps in increasing immunity.

We trust this exploration into the wonders of wheatgrass has sparked your curiosity about incorporating this nutritional gem into your daily routine. Are you already a wheatgrass enthusiast, or are you inspired to give it a try? Share your thoughts and experiences in the comments below. For further insights into holistic health and nutrition, check out Healthy Reads. If you’re seeking personalised guidance, connect with our certified experts through GOQii’s Personalised Health Coaching here. Embrace the goodness of wheatgrass and embark on a journey to enhanced well-being!

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The Miraculous Health Benefits Of Horse Gram

horse gram

Horse gram, also known as Kulthi Dal, is neither unique nor ordinary. It is lesser-known and most still don’t recognize this precious ingredient. Its medicinal effects are enormous. It doesn’t play an important role in any cuisine but it can make any cuisine healthier and might enhance the nutritional value once it is fully adopted by any regional cuisine.

Medicinal Uses of Horse Gram

  1. Anti Hyperglycemic: Horse gram seed possesses antihyperglycemic properties which control the glucose level in the blood. It lessens the absorption of carbohydrates and has copious amounts of soluble fiber.
  2. Hemolytic Activity: The seeds make anti-inflammatory drugs that efficiently neutralize indirect hemolytic activity.
  3. Diuretic activity: Kulthi Dal increases the flow of urine. It creates pressure on the deposited stone and thanks to this pressure, the stone comes down and gets removed through urination. One of the studies published in the Journal of the Association of Physicians of India in 2010 compared the effect of Kultha and potassium citrate on 47 patients with renal stones. It has been concluded that Kultha is often used to reduce the recurrence of calcium oxalate stone and had better results than the utilization of conventional potassium citrate.
  4. Treats Jaundice: Horse gram water is being used in Andhra Pradesh for the treatment of Jaundice.
  5. Relieves Cough and Cold: When consumed as soup, it helps relieve congestion by liquifying mucus and opens up the nasal tracts, allowing the mucus membranes to melt-up. Thus, horse gram water has been found effective in relieving cough and cold. This helps with easy breathing since the specified nutrients are boosting the metabolism of the body and immunity as well.
  6. Helps Weight Loss: Consuming this miraculous gram helps reduce body weight. Also, if we add powdered horse gram with sour buttermilk and apply it to the fat deposited area, it helps to cut back the fat.
  7. Treats Leucorrhea: Kulth is also used as a treatment for leucorrhoea (discharge from the vagina) and menstrual disorders in the hilly regions. According to Ayurveda, if we soak a handful of these overnight in a bowl of water, and boil it the subsequent day and use this water for consumption thrice daily, it will help treat the symptoms of leucorrhea. Being rich in iron, proteins, and calcium, is really good for kids too.
  8. Treats Piles: Piles happen when the veins in the rectum swell up and get inflamed, causing a lot of pain. Despite rushing to the pharmacy for medication and treatment, experts recommend the utilization of horse gram. Soak a cup of these overnight and consume the water the next day. Eat the gram steamed as a salad as well. The roughage in it, together with the fibre, helps treat piles effectively.
  9. Rich source of various natural bioactive substances: such as phytic acid, fibre and phenolic acid, etc. These bioactive substances have immense potential for curing different types of diseases such as cold, streptococcal sore throat, fever, urinary stones, asthma, bronchitis and leucoderma, etc.
  10. Skin Rashes and Boils: Horse gram can also be used as a topical pack to treat rashes, boils, and disorders of the skin to some extent. This is because it is antimicrobial and antibacterial, and has plenty of antioxidants in it in conjunction with minerals to nourish, replicate the healthy lipid layers of the skin and more.

Best Recipes

  • Kulthi Water: It is a lengthy process but truly natural without any side effects. Soak 25 grams in 250 ml of water overnight and in the morning, strain the water and drink this water on an empty stomach. Later, add the same amount of water in the same soaked horse gram and drink it for lunch. Continuing this process for 6 months will help break kidney stones. Later on, you’ll make thin dal of this soaked horse gram and can be consumed along with rice or roti.
  • Kulthi soup: Take 200 grams of kulthi dal with 2 liters of water and boil it on a slow flame for around 4-5 hours. When it’s reduced to half, consume it for lunchtime. Try having this soup alone at that time. Within a week or two, it will start working.

That’s a lot of nutritional and health benefits, don’t you think? Go get your horse grams now! We hope this article helps you. Do leave your thoughts in the comments below! For more on nutrition and food, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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