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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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हाइपरटेंशन को नियंत्रित करने के लिए 5 सरल जीवनशैली परिवर्तन

हाइपरटेंशन जिसे हम हाई ब्लड प्रेशर या उच्च रक्तचाप के नाम से भी जानते हैं। अब तक, जो भी अपने स्वास्थ्य के बारे में जागरूक है, वह हाइपरटेंशन के बारे में ज़रूर जनता है। यदि आप नहीं जानते हैं, तो हाइपरटेंशन मुख्य रूप से हाई ब्लड प्रेशर  (उच्च रक्तचाप) का दूसरा नाम है। ब्लड प्रेशर वो बल है जो रक्त ब्लड वेसेल्स की दीवारों के विरुद्ध लगाता है। बल ब्लड वेसेल्स (रक्त वाहिकाओं) के प्रतिरोध पर निर्भर करता है कि हृदय को कितनी मेहनत करनी पड़ेगी। हाइपरटेंशन कार्डियोवैस्कुलर डिजीज, स्ट्रोक सहित, हार्ट अटैक, हार्ट फेलियर और अनुरिस्म का प्रमुख जोखिम कारक है।

120/80mmHg के नीचे की रीडिंग को एक श्रेष्ठ ब्लड प्रेशर मन जाता है, जबकि 140/90mmHg से अधिक की रीडिंग को आमतौर पर उच्च माना जाता है। ब्लड प्रेशर को नियंत्रण में रखना बेहद जरूरी है। लाइफस्टाइल मैनेजमेंट हाइपरटेंशन के लिए मानक और फर्स्ट लाइन उपचार है।

हाइपरटेंशन को नियंत्रित करने के लिए 5 जीवनशैली परिवर्तन :

  1. शराब को छोड़ो, सिगरेट को बंद करो: बहुत अधिक शराब पीने से ब्लड प्रेशर बीमारी के स्तर तक बढ़ सकता है। एक बैठक में 3 से अधिक ड्रिंक्स (पेय) लेने से अस्थायी रूप से आपका ब्लड प्रेशर बढ़ जाता है। इसे नियमित रूप से दोहराने से लॉन्ग टर्म परिवर्तन हो सकते हैं। अत्यधिक शराब पीने वाले जो ब्लड प्रेशर को कम करना चाहते हैं उन्हें सलाह दी जाती है कि वे बहुत उच्च ब्लड प्रेशर के जोखिम से बचने के लिए 1-2 सप्ताह में शराब का सेवन धीरे-धीरे कम करें। इसके अलावा, आपके द्वारा धूम्रपान की जाने वाली प्रत्येक सिगरेट ख़तम किये जाने के बाद भी कई मिनटों तक आपके ब्लड प्रेशर को बढ़ा सकती है। इसे रोकने से आपको अपना बीपी सामान्य करने में काफी मदद मिल सकती है। धूम्रपान छोड़ने से हृदय रोग का खतरा कम हो सकता है और कुल मिलाकर आपके स्वास्थ्य में भी सुधार हो सकता है।
  2. तनाव से दूर रहें: जब आप तनावपूर्ण स्थिति में होते हैं तो आपका शरीर कई हार्मोनस का उत्पादन करता है। ये हार्मोन अस्थायी रूप से आपके ब्लड प्रेशर को बढ़ाते हैं जिससे आपका दिल तेजी से धड़कता है और आपकी ब्लड वेसल्स को सिकुड़ने पर मजबूर कर देता है। लेकिन जब आपका तनाव दूर हो जाता है तो आपका ब्लड प्रेशर सामान्य हो जाता है। हालांकि, ब्लड प्रेशर में बार-बार अस्थायी स्पाइक्स आपके ब्लड वेसल्स, हार्ट और गुर्दे को एक तरह से लॉन्ग टर्म ह्यपरटेंशन के समान नुकसान पहुंचा सकता है। सप्ताह में 3-5 बार 30 मिनट तक व्यायाम करने से ये तनाव कम हो सकता है, योग और ध्यान आजमाएं, भरपूर नींद लें और खुश रहें। अगर आपको योग और ध्यान में मदद की ज़रूरत है, तो GOQii Pro पर विशेषज्ञों द्वारा आयोजित लाइव, इंटरैक्टिव सेशंस में शामिल हो सकते हैं। आप GOQii ऐप के जरिए क्लास बुक कर सकते हैं।
  3. सोडियम का सेवन कम करें: यदि आपको ह्यपरटेंशन है तो आपके आहार में सोडियम की थोड़ी सी भी कमी आपके हृदय स्वास्थ्य में सुधार कर सकती है और ब्लड प्रेशर को 5-6mmHg तक कम कर सकती है। सामान्य तौर पर, अपने सोडियम सेवन को प्रति दिन 2300 मिलीग्राम या उससे कम तक सीमित करें। हालांकि, अधिकांश वयस्कों के लिए एक दिन में 1500 मिलीग्राम सोडियम का कम सेवन आदर्श है। 1500mg = प्रति दिन 1 चम्मच से कम नमक। अपने आहार में सोडियम को कम करने के लिए, नुट्रिशन लेबल पढ़ें, कम सोडियम वाले खाद्य पदार्थों का चयन करें, नूडल्स, सूप, चिप्स, बिस्कुट आदि जैसे प्रोसेस्ड और पैकेज्ड खाद्य पदार्थों से बचें। अपने भोजन में स्वाद लाने के लिए हर्ब्स और मसालों का उपयोग करें। सोडियम का सेवन धीरे-धीरे कम करें, आपका तालु (पेलेट) समय के साथ एडजस्ट हो जाएगा।
  4. अधिक फल और सब्जियां: सैचुरेटेड फैट और कोलेस्ट्रॉल से बचने के साथ-साथ साबुत अनाज, फलों, सब्जियों और कम फैट वाले डेयरी से भरपूर आहार खाने से आपका ब्लड प्रेशर 11 mmHg तक कम हो सकता है और यह ह्यपरटेंशन में एक राम बाण का काम करता है। इस खाने के प्लान को DASH (Dietary Approach to Stop Hypertension) डाइट के रूप में जाना जाता है। फल और सब्जियां पोटेशियम का सबसे अच्छा स्रोत हैं और यह ब्लड प्रेशर पर सोडियम के प्रभाव को कम करने में मदद कर सकते हैं। रोजाना फल और सलाद खाने की कोशिश करें। सब्जी + फलों की स्मूदी एक बेहतर विकल्प है। अपनी स्मूदी में चुकंदर भी शामिल करने की कोशिश करें, ये ब्लड प्रेशर को कम करने के लिए जाने जाते हैं। ब्लड शुगर की समस्या वाले व्यक्तियों को चुकंदर खाने से पहले अपने डॉक्टर से सलाह ले लेनी चाहिए।
  5. नियमित रूप से व्यायाम करें: व्यायाम को आदत बनाने से आपके ब्लड प्रेशर को कम करने में मदद मिल सकती है। आपको जिम जाने की ज़रूरत नहीं है, लेकिन बस इतना सक्रिय होना है कि आपकी साँसे तेज़ हो जाएँ और दिल की धड़कन थोड़ा बढ़ जाये और इसके लिए आप कुछ तरीकों का इस्तेमाल कर सकते हैं जैसे कि तेज चलना, जॉगिंग, तैराकी या बाइकिंग। सप्ताह में 5 दिनों के लिए दिन में कम से कम 30 मिनट के लिए मध्यम गतिविधि करें। यह तनाव कम करने और ऊर्जा के स्तर में सुधार करने का एक शानदार तरीका है। ह्यपरटेंशन का पता चलने पर शारीरिक गतिविधि कैसे और कब शुरू करें, इस बारे में अपने डॉक्टर या कोच से सलाह लें।

हम आशा करते हैं कि जीवनशैली में ये बदलाव आपको हाई ब्लड प्रेशर का मैनेज करने और रोकने में मदद करेंगे! नीचे टिप्पणी में अपने विचार साझा करें!

एक स्वस्थ जीवन शैली जीने के बारे में अधिक जानकारी के लिए, यहाँ GOQii कोच से बात करें।

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Top 10 Basic Trekking Tips For Beginners

basic trekking tips for beginnersMonsoons = treks! There’s no other way to look at it. Most hiking trails and trekking landscapes light up with luscious greenery during this season. Maybe that’s why avid trekkers and nature lovers venture out to explore spaces when it rains. Now while trekking seems like a fun activity, a few bruises and muscle aches will be the least of your worries if you’re not prepared. So to ensure that you have a good trip to enjoy that beautiful scenery only trekking can bring, here are some basic trekking tips to help you out!

Basic Trekking Tips For Beginners 

1. Walk Straight: Whether you’re climbing up or making your way down, slopes can seem to be a challenge. While surmounting this challenge, make sure that you walk upright and don’t slouch or sit and climb as it can put pressure on your knees which could make the rest of the trek difficult. 

2. Stay Hydrated: When making your way to the great outdoors, make sure you carry at least 2L of water with you. Avoid gulping the water down in one go. Instead, you should sip slowly. Carrying a sipper will help!

3. Carry An Electrolyte Mix: Sweating is only natural when you perform a strenuous activity but when you sweat, you also lose some essential electrolytes. To replenish lost electrolytes, carry some salt and sugar mixed with water. An easier option is to carry Electral or Glucose which you can mix with water. Alternatively, you can also opt for this electrolyte drink available on the GOQii Health Store. You need to be careful that you sip this and do not gulp. Remember to take 2 sips of water for every 1 sip of this energy drink.

walking poles - trekking tips4. Use Walking Poles: A walking pole can easily become your best friend on a trek. It really takes the pressure off your knees when you’re climbing down and supports you well when you’re going uphill. While it might take some time to get used to it, it’s definitely worth it!

5. Avoid Sitting Immediately: If you’ve been climbing for a while, it’s only natural to take a break. But when you do take a break, avoid sitting down immediately. It may make it difficult for you to get back up. Stand and rest for a while before you make your way again. Be mindful of the number of breaks you take as well as frequent breaks will increase tiredness.

6. Fuel Your Body: Your body needs fuel to keep going. Carrying heavy meals doesn’t make sense as you want to travel light, you can opt to carry some nuts, a nutritious trail mix or a protein bar with you. These will give you the energy to keep going. Eat them in small portions when you take a break.

footwear trekking7. Watch Your Footwear: Even if you’re keen on doing just two treks this monsoon, it’s a good idea to invest in a good pair of shoes. Some terrains can be tricky and slippery, especially during monsoons. You need shoes that offer good grip and support you well.

8. Dress Well: A trekking trail might be the worst place you would want to show off your new dress or those awesome, trendy shorts you picked from a fancy outlet. You need to cover up! Wear a Dri Fit, full sleeve shirt and pants that cover your legs. This will protect you from insects, mosquitoes and getting scraped by thorns when you move along a dense trail. You can get some amazing Dri Fit t-shirts and Joggers from the GOQii Health Store!

9. Waterproof Yourself: If you’re planning to carry an umbrella, don’t. During a monsoon trek, leaving your belongings and yourself unprotected from a sudden rain shower would not bode well for you. Try carrying a poncho which will cover most of your body as well as your backpack.

10. Communicate: If you’re with a trekking group or you’re trekking with a group of friends, if at any point you feel uneasy, make it a point to tell your trek leader or organizer. You could put your life in danger if you continue and could ruin the experience for everyone else. It’s best to mitigate issues before they get worse. Remember that communication is key in the outdoors.

Few Things To Bear In Mind Before You Begin 

  • If it is your first time trekking, start walking now! Prepare a little by taking small hikes around your vicinity. Practice on uneven trails instead of footpaths or a park because trek trails won’t be that flat. Additionally, also work on some leg based cardio and try taking the stairs as often as you can. It will help you build some stamina and endurance before your climb.
  • Travel light. Do not carry things you do not need. Fewer the electronics the better. A trek is not a place where you will find any need for a laptop or a tab. Your cellphone, a power bank and a torch, along with other essentials mentioned above will be enough. 
  • Additionally, avoid wearing your earphones when you begin your climb. You might miss out on instruction, a cry for help or any unforeseen circumstance. Keep your eyes and ears wide open and enjoy the natural sounds and vistas you’ll only get in the midst of nature.
  • If you would like to document your adventure, it’s always nice to keep a small notepad with you to jot down your experiences and also to keep a track of the details of the place like how to get there or certain markers which will help you when you visit again. 

We hope these trekking tips help you make the most of your trek! Do let us know your thoughts in the comments below! 

Find more articles on staying healthy and fit during monsoons here. If you need any help to train or build your stamina for a trek, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]