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Healthy Eating: Quinoa Chickpea Salad

quinoa chickpea saladHow many times have we eaten a light meal consisting of a salad or a fruit only to feel hungry later and end up eating some junk? Ideally, a salad is a meal by itself. It can fit anywhere between your lunch and dinner. If salads have not been giving you the satiety you need, try this power-packed Quinoa Chickpea Salad to fill your tummy with high fiber and protein content but still make you feel light. 

What You Will Need 

  • Quinoa – ⅓ Cup (soaked for 30-60 mins) 
  • Chickpeas – ½ cup boiled 
  • Garlic – 1 tsp chopped 
  • Capsicum – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cucumber – 1 
  • Tomato – 1 
  • Green Chilly – 1 tsp chopped 
  • Coriander – 4 tbsp
  • Ghee – 1 tsp 
  • Jeera – ¼ tsp 
  • Turmeric Powder – ¼ tsp 
  • A pinch of Hing 
  • Water – ½ cup 
  • Lemon Juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. In a pan, add  1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while. 
  2. Now add water. Let the water boil. Add salt, turmeric powder  & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
  3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix
  4. Your healthy and filling Quinoa Chickpea Salad is ready! 

Tips For The Quinoa Chickpea Salad Recipe 

  • Don’t forget to scrub the quinoa grain a little before rinsing as it helps in removing the natural coating of saponins which can make it taste bitter or soapy
  • You can add a little cheese or paneer as well over your salad to make it more tasty and increase the protein content 
  • Try this recipe especially when you have leftover boiled chickpeas 

If you try this delicious Quinoa Chickpea Salad recipe, let us know your thoughts in the comments below. Don’t forget to share this recipe with your friends and family so they can benefit from it.

You can find more healthy recipes here. Alternatively, you can also get customized meal plans and more healthy recipes tailored to your health goals from a GOQii Coach. Just subscribe to Personalised Health Coaching here.

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Importance Of Good Nutrition For The Human Body

importance of Good nutritionGood nutrition and health are inseparable partners that play a pivotal role in our overall well-being. A balanced and nutritious diet is the foundation for a robust immune system, increased energy levels, and enhanced cognitive function.

Choosing nutrient-rich foods abundant in vitamins, minerals, and antioxidants can strengthen our bodies, ward off illnesses, and promote longevity. Moreover, a healthy diet can help prevent chronic conditions such as obesity, heart disease, and diabetes, empowering us to lead a fulfilling and active lifestyle.

In this article, we will explore the wonders of good food and health, as they form the cornerstone of a vibrant and enriched life.

The Importance Of Good Nutrition 

Here are 5 ways in which good nutrition can help you live a healthy and fulfilling life.

1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

2. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

4. Mental Well-being

The impact of good nutrition extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

5. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel, it is the foundation of our well-being.

If this article helped you, share it with your friends and family and let us know in the comments below! Find more articles on nutrition here or speak to a GOQii Coach for a deeper understanding of how choosing the right foods can help you. Subscribe to GOQii’s Personalised Health Coaching here.

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Planks: The Quick and Easy Way to Stay Fit!

Benefits of Planks

With everyone’s busy schedule, even squeezing in a 15 minute workout seems like a stretch. Quite honestly, we all want to be fit, lose weight, gain muscle, reduce belly fat or increase stamina and so on, but very rarely find the time to do it. In such a scenario, it is necessary to think about which workouts consume less time but are more effective. There are many exercises that you can perform at any time, anywhere and with no equipment. One such workout is Planks.

Planks strengthen your mid-section, upper-body and lower-body muscles along with the front of your body. It also strengthens the inner core muscles that support your joints. At a time, it works on all your core muscles. It can also help you improve posture, balance and overall fitness.

How To Hold A Plank

  • Lie face down with forearms on the floor and hands clasped
  • Extend your legs behind the body and rise up on the toes
  • Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can)

Plank Variations and How to Perform Them

There are different variations for the plank which are a little difficult to perform. Let’s explore them!

  1. Side Plank: Roll to the side and come up on one foot and elbow. Make sure your hips are lifted and the core is engaged. Hang tight for 30-60 seconds (or as long as you can)
  2. Reverse Plank: Start by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Keep your body in a straight diagonal line from your shoulders to heels. Ensure that your hips are in line
  3. Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go and then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.
  4. Plank to Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move
  5. Jumping Jack Planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line) but keep your feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one)

Fun Fact: Just by holding a plank for 30 secs a day, you can make your core stronger. It also helps you lose fat!

One word of caution is being careful when performing planks. Overdoing it could lead to injury. This is important if you have back pain or an injury. If you’re trying it for the first time, get into it slowly and gradually till you can hold the plank for longer duration. The duration can be increased with  practice.

Points to Remember

  • Keep breathing while doing the Plank. In essence, don’t hold your breath
  • Ensure that your hips, head or shoulders do not drop
  • Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint
  • Try to hold the Plank in a proper position for a short duration rather than holding it in a wrong position for a longer time

What do you think? Try out planks and its variations and let us know your thoughts in the comments below!

You can find more articles on fitness here. You can also join our certified experts for a live, interactive session on GOQii PRO. Book a class now from the GOQii App.

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Consistency, Discipline & Dedication – Bharat Rao Shares 3 Secrets For Healthy Living!

Bharat Rao

Living a healthy life is all about maintaining balance. This includes exercise, nutrition, sleep and maintaining good mental & emotional health as well. If you’ve been hitting the gym or doing your daily walks or even eating the food you are supposed to without achieving results, there might be something that is amiss. That’s where having a coach who can guide and motivate you, really helps! To let you know how, here’s the journey of our Player Bharat Rao who went from being healthy to healthier, with help from his GOQii Coach.  

Life Before GOQii 

Bharat Rao works as a Senior Technical Lead in an IT Company. His work requires him to travel frequently. Till June 2019, his weight was 85kg but after a year, it shot up to 103kg. He did keep himself active despite his daily routine by playing badminton with a friend who eventually introduced him to GOQii. 

Making The Shift 

GOQii’s concept of Karma, personalized coaching and a tracker to monitor his step counts along with an integrated app really intrigued Bharat Rao. He decided that investing his time in GOQii would be worth his while. 

After they got on call, his GOQii Coach included changes such as correcting his food habits, introducing more fruits and vegetables while reducing junk food, tea and coffee in take as well as putting a stop to late dinners. His workout included basic cardio and strength training at home. He was asked to avoid using his cellphone late at night in hopes to correct his sleep pattern. 

Within the first month itself, Bharat Rao felt healthy! He was able to cope with the changes thanks to him being active before and was able to follow through with discipline. It got a bit challenging to incorporate these changes with his frequent traveling, but his GOQii Coach was able to help him adjust his schedule that included walking 6-7k steps a day, drinking cinnamon honey water in the morning before he began his journey. They were able to adjust eating habits too thanks to portion control. If regular walking didn’t cut it for him, he switched to GOQii Play in the mornings. 

Staying Fit During Lockdown 

With the outbreak of COVID-19 and the subsequent lockdown in 2020, he was quite worried about how he would keep up his routine. With some advice from his GOQii Coach, he began walking more indoors, meditating for 15 mins in the morning and 45 mins at night. He also began practicing yoga. He says, “Meditating in the morning and evening has actually helped me think positively, keeping all the negativity around the coronavirus and the economic situation at bay. I feel more grounded and peaceful even while sitting at home.” 

At the end of 2020, his weight reduced to 85kg and he felt he was much healthier than before. He says that this journey was all about him repeating a routine over and over again, not giving up, staying disciplined and having good people push him further in a healthy way! He says that the 3 secrets to his transformation were consistency, discipline and dedication! 

What Does Bharat Rao Think About GOQii? 

Bharat Rao says that his coaches have constantly motivated him to be disciplined and consistent, sharing inputs from time to time about what he should eat, what exercises he should do and what he shouldn’t do. Most importantly, they have structured his routine for the days he travels. He is thankful to GOQii for helping him achieve his goal. 

His Coach, Sudrita Roy Choudhury says, “Bharat was very committed to his health goal when he came on board. He was always very sincere from the beginning and never missed his updates. Along with walking, we have also included yoga and core exercises to his routine.

We have always discussed portion size which he has maintained and has got visible results! Deep breathing helped him reduce stress – one of the important parameters to maintain a healthy lifestyle. I am convinced he will reach his goal soon. He is very active and promptly maintains two way communication via chats and calls which motivates me as well.” 

Did this story inspire you? If you want to make a positive lifestyle change like Bharat Rao, subscribe to GOQii’s Personalised Health Coaching.

You can also find more inspiring Health Stories here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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