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Healthy Eating: Fruit and Chia Salad With Nuts

healthy eatingIs preparing evening snacks a challenge for you? If you haven’t figured out what you’ll be eating today, this Fruit and Chia Salad with Nuts is perfect! This healthy recipe is filling and it will satisfy your sweet tooth as well. It can also be served as a cold dessert to beat the heat!

Ingredients:

  • Apple/Banana/Ripe Mango – 1 medium size chopped
  • Strawberries – 5-6
  • Kiwi – 1 medium size chopped
  • Chia seeds – 1 tbsp
  • Almond milk/ Coconut milk/ Low-fat milk – ½ cup (100 ml)
  • Honey – 1 tsp
  • Walnuts (4 halves), almonds (5), Pista (5), Cashews (4)
  • Cinnamon powder

Method:

  1. Chop all the nuts roughly
  2. Heat a pan and roast the chopped nuts for 3-4 minutes on low to medium flame to make them brittle and crunchy
  3. Take 100ml low-fat milk/ coconut milk/ almond milk, add 1 tablespoon of chia seeds, pinch of cinnamon powder and 1 tsp of honey in it
  4. Allow this mixture to stay in refrigerator overnight or for 8-10 hours to allow the chia seeds to swell up
  5. Take a mason jar or a glass and start layering
  6. Add chopped mangoes to base and add milk + chia seeds mixture on it to cover the mangoes
  7. To this, add the chopped kiwi and again add milk + chia seeds mixture on it
  8. Top this with chopped strawberries and again some milk + chia seeds mixture
  9. Add the roasted nuts on top

Please Note: If you’re allergic to nuts, replace them with seeds.

Highlights of the Fruit and Chia Salad Recipe 

  • Chia seeds are very rich in omega 3 fatty acids and fiber which makes this snack very filling
  • You can add seasonal fruits of your own choice and get all the seasonal nutrients
  • This will give a variation to your normal fruit intake

Did you like this fruit and chia salad with nuts recipe? Have you already tried it out? Share a pic on social media or the GOQii Arena and tag us! You can find more healthy recipes here.

To get more advice on recipes, nutrition and diet tips from an expert, subscribe to GOQii’s Personalised Health Coaching here.

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Healthy Eating: Beetroot Mix Dal Dosa

beetroot mix dal dosa

Depending on your preferences, beetroot can be the most loved or most hated vegetable on your plate. Now, whether you hate it or love it, you can’t deny the fact that beetroots are extremely healthy for you! They are packed with essential vitamins and minerals. Beetroots are low in calories, help reduce blood pressure and improve digestive health, among many other benefits.

Enriching your normal day meals with a superfood always fetches you more nutrients! Today, let’s make beetroot more interesting than it already is by preparing this beetroot mix dal dosa! It is packed with protein and all the nourishment from beetroots!

Let’s get started.

What you will need:

  • Chana Dal – 2 tbsp
  • Moong Dal – 2 tbsp
  • Toor Dal – 2 tbsp
  • Urad Dal – 2 tbsp
  • Rice – 2 tbsp
  • Shredded beetroot – 1 medium sized
  • Garlic – 5-6
  • Shredded Ginger – 1 tsp
  • Green Chillies – 2
  • Finely Chopped Coriander – ½ cup
  • Jeera (cumin seeds) – 1 tsp
  • Salt to taste
  • Oil

How to Prepare

  1. Take a bowl and mix all dals and rice after washing them thoroughly. Add 1 cup of water to it and soak for 4-6 hrs.
  2. Once soaked, remove excess water and blend it together in a mixer and make a smooth paste. Add 2 tsp of water if required. Keep the batter aside in a bowl.
  3. Now, add beetroot, green chillies, jeera, ginger and garlic in a blender jar and blend it all without adding any water.
  4. Mix the beetroot paste with blended pulses thoroughly.
  5. Add salt and coriander to the batter and allow it to settle for 10-15 min.
  6. Now heat a nonstick pan, brush some oil and using a spatula, spread the hot pink batter on the pan. After cooking it on one side, flip it over.
  7. Serve it hot with coconut chutney.

Highlights of the Beetroot Mix Dal Dosa:

  • Best way to start your day! The proteins keep you full and beetroot gives you all the essential vitamins and minerals such as folate, manganese, potassium, iron, Vitamin C along with very important nitrates. These nitrates help in reducing blood pressure.
  • It is a must to try for kids as the color fascinates them.
  • Also instead of beetroot you can incorporate blanched spinach or even carrots.

Did you find this recipe new and exciting? Will you try it? Let us know in the comments below!

For more healthy recipes, click here or reach out to an expert by subscribing for GOQii’s Personalised Health Coaching.

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Tired All The Time? Start With These Superfoods

superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness? 

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness! 

  1. Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
  2. Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well. 
  3. Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
  4. Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
  5. Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
  6. Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
  7. Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline. 
  8. Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels. 
  9. Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
  10. Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer. 

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods. 

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Losing 22kg at 80 with GOQii! Col Ravi Minocha User Journey

Col. Ravi Minocha

As we age, we are often unable to do the things we could before. Mobility issues as a result of old age often become an excuse for older adults to not get active. But we’re here to tell you that age is just a number if you have the will, determination and proper guidance towards living an active and healthy lifestyle. Don’t believe us? Let our player, Retired Army Col Ravi Minocha, tell you how he lost weight and beat his mobility issues with sheer willpower and the right guidance from GOQii! Recently, he spoke to our Founder & CEO Vishal Gondal. You can watch their conversation here: 

Life Before GOQii 

“I was very active as an army officer. I was in the unit of Core of Electronics as a mechanical engineer. I retired from the army in 1994,” he says. “I always had a tendency to put on weight. After retirement, I joined the private sector and worked there for 10 years. In 2004, I stopped working and had developed arthritis issues in the knee due to which my mobility reduced.

Doctors suggested surgery as a solution, other than that, it was to pop some painkillers and go in for physiotherapy. I did not want to take pain killers and by now, my mobility had reduced a great deal. I could barely walk for 10 minutes. I reached a stage where I was shy of standing on a weighing scale as I had reached the weight of 99kg and had a waistline of about 48-49 inches. In June 2017, on my birthday, my daughter Latika gifted me a GOQii Tracker and what intrigued me was the coaching aspect.” 

Making Steady Lifestyle Changes 

Initially, Col Ravi Minocha struggled with losing weight and his son told him that he had to do something about controlling his weight. That’s when his health goal became to reduce weight. His ideal weight, as per his age and height was supposed to be around 76-77kg. 

After getting onboard the GOQii Ecosystem, Col Ravi Minocha dedicatedly followed all the instructions given to him by his GOQii Coach. “My coach has been very accommodating,” he says. “She has only been motivating, never once discouraging. As for my bad habit of eating unhealthy, she directed me well towards healthy eating. We started small. I followed everything that my coach said religiously. I started enjoying the interactions with my coach. My coach had a lot to work on, including my unhealthy eating habits, my weight and also my mobility issues. So we started slowly.” 

Within 3 months of being on GOQii, he started feeling the change and slowly his GOQii Coach revised the step count to 10K daily. His mobility issues persisted slightly even then but he realized it was getting better. The Coach also changed his eating habits by reducing his carb and sweets intake. He began eating millets, millet rotis – 8-10 meals in a week with millets, including salads. Controlled diet and exercises helped him improve his weight and with weight loss, his mobility improved. 

Col Ravi Minocha Sees The Results of a Healthy Lifestyle 

In 3 years, Col Ravi Minocha lost 22kg and his weight had reduced from 99kg to 77kg. His waist size has reduced from 49 inches to 38 inches now. Currently, he is working towards maintaining this weight which is ideal for his age and height. On an average, he completes around 12-13k steps. 

In May, he took around 270km steps, which is equivalent to almost 7 marathons. He was quite chuffed looking at the data. He says that, “The GOQii App is very good and getting feedback is a very good thing.” Col Ravi Minocha has been renewing his subscription year after year and is extremely happy and thankful to his coach. 

His daughter Latika stays in Singapore and is very happy to see her dad doing very well. She had gifted him a GOQii after her husband’s friend Jyotirmoy Saha, who also happens to be Vishal Gondal’s friend, suggested GOQii. She says, “What appealed to my dad was the personal coaching. We are all so proud of our dad and what he has achieved at his age. We all marvel at his will power and determination.  Even now, he calls and says how many steps he has completed. He has become a great influencer for all of us, including my mom.”

What Does His Coach Falguni Bhojak Have To Say? 

For Col Ravi Minocha, the goal we were working on was reducing his weight and tummy fat. But the main concern was his knee discomfort due to OA, because of which he had mobility issues. Due to his Arthritis issues, his mobility was restricted and he was not able to walk at a stretch for more than 10-15 minutes.

Then we started working on knee discomfort as in, started anti-inflammatory food, started knee exercises, walking with short breaks in between. I also looked into his diet and asked him to log his food every day so I could know what he was eating and how we could bring about changes in that. He started having lukewarm lemon water, more fruits and salads as well as green veggies. We introduced Millets in his diet and he started having millet roti and millet dosa.

He was so consistent and disciplined in updating logs from the time he joined! Even when he travelled to visit his daughter in Singapore, he kept updating his logs and kept updating me about his habits. Gradually, his mobility became better and he was completing 7-8 k steps by going to walk 2 times a day. Gradually we increased the time and now he can walk for an hour without breaks and discomfort.

He had some constipation problems in between, so we started including soaked black raisins to his diet and that helped. When his hemoglobin had shot down, we began including iron-rich food to ensure he remained healthy.

Col. Minocha is consistent with his habits and follows whatever is told to him. He is extremely disciplined in following his routine. Consistency and discipline have helped him achieve his health goals. Infact, on 29 June, he updated me that his weight is now down to 76.5kg.

As you can see from Col Ravi Minocha’s journey, it is never too late to make a positive shift to a healthier lifestyle. What’s stopping you? Subscribe for personalized coaching now: https://goqiiapp.page.link/bsr  

For more inspiring stories, check out Healthy Reads. 

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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