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Healthy Eating: Quinoa Kheer Recipe

quinoa kheer

As we celebrate the joy of Ganesh Chaturthi, the allure of kheer remains timeless. This beloved sweet dish is a festival essential. Today, we’re bringing a nutritious twist to your Ganesh Chaturthi celebrations by infusing them with the flavors of health. Let’s discover the delightful and nutritious Quinoa Kheer recipe together!

What You Will Need 

  • Quinoa – ½ cup 
  • Milk – 1 ½ cup
  • Ghee – 1 tsp 
  • Cashews – 4 chopped 
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped 
  • Pistachios – 4 chopped 
  • Jaggery – ½ cup 
  • Saffron Strands – 5-6 

How To Prepare

  1. Rinse and wash the Quinoa thoroughly and cook it in a pan at low to medium heat for 15-18 minutes. Once done, use a fork to mix it up and transfer it to a plate to avoid over cooking.
  2. Heat a pan, add ghee and roast all the chopped nuts for 3-5 minutes until they slightly change the color.
  3. Time to pour the milk. Keep the flame on medium and add the jaggery. Give it a nice mix and wait till the jaggery melts. It will take around 10 minutes.
  4. Now, add the cooked Quinoa and mix it well and allow the kheer to simmer for 5 more minutes.
  5. Soak the strands of saffron in some milk and then add it to the kheer. Give it a gentle mix and you will have the desired color of the kheer.
  6. Your delicious Quinoa Kheer is ready! Serve hot. 

Note: You can use oats instead of quinoa. Just replace the quinoa with oats and follow the same method.

Highlights of the Quinoa Kheer Recipe

  • With the goodness of healthy fats and protein, this sweet will be most loved by all! 
  • It provides more satiety in less quantity  
  • Ideal for celebrating a healthy Ganesh Chaturthi, guilt-free! 

We hope you enjoy this Quinoa Kheer recipe and share the joy of guilt-free sweetness with your friends and family. Do let us know your thoughts in the comments below. For more Healthy Recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Wish you all a Happy Ganesh Chaturthi! 

#BeTheForce 

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Why Reading Would Make An Awesome Hobby

reading-book“Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers.” ― Charles William Eliot

This quote rings true for many book lovers. Reading has always been one of my greatest passions. I can do without TV and my phone, but not without my books. I even have a small library of my own and always keep a book or two by my bedside. Adopting the habit of reading has enriched my life in numerous ways. I highly recommend reading as a hobby to everyone. But what makes it so special? Let’s take a look:

  • Treasure of knowledge: You can lose material possessions, but never the knowledge you gain. Books provide a wealth of information that you can apply in your daily life to tackle various challenges. This knowledge can be shared and spread, creating a chain reaction of learning.
  • Improved vocabulary: Articulating knowledge effectively is essential, and reading exposes you to a vast range of words. As you develop the habit of reading, your daily vocabulary expands. A strong vocabulary boosts self-confidence and can enhance your professional prospects. Reading also offers exposure to non-native languages, broadening your linguistic skills.
  • Enhanced writing skills: Exposure to a wide variety of words and writing styles makes writing easier. By reading the works of various authors, you can refine your own writing skills.
  • Improved memory: It’s a well-known fact that if you don’t use your memory, you lose it. Reading requires you to remember characters, storylines, and events in chronological order, which exercises your brain. Creating new memories forges new brain pathways and strengthens existing ones, aiding in short-term memory recall and stabilizing your mood.
  • Reduced risk of Alzheimer’s and Dementia: Reading is a stimulating activity for the brain cells. Research shows that people who engage in activities like reading are less likely to develop Alzheimer’s disease or dementia compared to those who don’t. So, keep your brain active by reading regularly.
  • Improved concentration and focus: Reading demands sustained focus, which helps improve concentration. Unlike multitasking with digital information, reading a book engrosses you completely, teaching you to focus on one task at a time.
  • Enhanced analytical thinking: Books often present complex situations that require analysis. This helps improve your analytical skills, allowing you to think critically, consider facts, form opinions, and solve problems.
  • Deepens fundamental understanding: Reading about a subject can provide a deeper understanding than formal education sometimes can. Unlike classroom learning, reading allows you to learn at your own pace.
  • Reduces stress and promotes tranquility: Many avid readers unwind at the end of a long day by curling up with a good book. Reading is a great stress buster. Turn off the TV and other electronic devices, and pick up a book. Reading can also promote inner peace, lower blood pressure, and improve the mood of those with mild mental health issues.
  • Affordable or free entertainment: Books are an inexpensive form of entertainment. While some books can be pricey, local libraries and online resources offer access to a wide variety of genres for free or at a lower cost. E-books are also a convenient option for avid readers.

So, pick up a book and dive into the world of reading. As Sherman Alexie wisely said, “If one reads enough books, one has a fighting chance. Or better, one’s chances of survival increase with each book one reads.”

If this article resonated with you, share your thoughts in the comments below! You can also get personalized guidance on building healthy habits by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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8 Reasons Why You Need a Health Coach!

health coachHave you ever taken a year-long subscription to a gym but barely gone twice before you decided to quit? What about one of those fancy weight-loss diets that never helped you cut out junk food? Is binge-watching episode after episode of a thrilling web series while sacrificing sleep a daily routine? The real question is, how many times have you lost motivation while trying to be your own health coach?

On this Teacher’s Day, we celebrate the invaluable role of teachers in shaping our lives. Just like a teacher guides us through our academic journey, a health coach plays a crucial role in guiding us towards a healthier lifestyle. Whether it’s understanding the right food choices, maintaining an exercise routine, or staying motivated, a health coach acts as your personal wellness mentor.

Let’s face it! Most people find it difficult to stick to a routine. Even if you do find the time to squeeze in a workout, are you doing it right? Are you eating the right food for your body type? Is your dietary intake in line with your health goals? There are many questions, and more often than not, being your own health coach can backfire in more ways than one.

This is where you need a health coach. A health coach is like a teacher who guides you in the right direction by helping you make decisions about the right food and exercise. Having a health coach not only keeps you accountable but also keeps you motivated!

8 Reasons Why You Need A Health Coach

  1. Discover Natural Remedies: Having a health coach who knows what they are talking about can help you understand symptoms of a sickness and guide you with natural healing options. Imagine if the contents available in your kitchen and normal food can heal you, wouldn’t you want to know?
  2. A Health Coach Is Your Friend: Life is increasingly fast-paced and monotonous. It is difficult to find someone who is willing to listen to you and your problems. This kind of isolation and lack of communication can eventually lead to increased stress levels. If you have a health coach, they are always there to listen to your issues and is well trained to counsel you in that particular situation. The coach, in this sense, is your buddy – ready to listen to your woes, ask the appropriate questions, help you identify the root cause for your concerns, and assist  you in resolving them.
  3. Responsible and Accountability: Research shows that 80% of the people who make health resolution on New Year’s, break them within 2-3 months. With a bit of self-motivation, you can stick to your plans 1-2 or 3 months at best, but after that, you tend to go off track. Now, if you have a health coach, you will be answerable to that person, which in turn, will help you stick to your resolutions for a long time and eventually achieve your goals.
  4. Help You Understand Your Body: Leading an unhealthy lifestyle can be costly! Weight gain, loss of stamina, and a weak immune system are just some of the consequences. Imagine getting active and following a great diet plan, but it doesn’t work for you! This is where a coach comes in and helps you identify the reason. It might be your body type requiring a different approach.
  5. Increase Your Knowledge: All the nutritional tips, exercise routines, and even techniques to sleep better can enable you to manage a healthy life on your own for years to come. Getting the right knowledge to manage your lifestyle is a gift that you can share as well. Knowledge is power, and a health coach gives you the power to live an active, healthy, and happy life!
  6. Setting Realistic Goals: We always set goals without knowing whether we will be able to achieve them or not. For instance, setting a target of losing 30 kg in 2 months is not realistic. Can you achieve this goal with your current lifestyle? A coach can counsel you on setting more realistic and achievable targets based on your daily routine. Setting small targets to achieve a long-term goal is what a coach can bring to the table.
  7. Problem Solver: Can’t stop that sugar or pizza craving? Got a headache? A hangover maybe? Don’t know what mid-meal you should eat? Is whole wheat bread good for you? You just ate a cupcake! What should you do? Your coach will always be by your side to answer these questions, assist and guide you through all your problems!
  8. Authentic Source of Knowledge: There is a rising trend of fake health news on the internet which can be extremely dangerous! These fake health tips coax people into trying ridiculous things like eating banana peels or following something like beer yoga! Your expert coach can guide you with proper factual information and keep you from making mistakes that can harm you!

Most importantly, a health coach can motivate and push you to achieve your goals!

As we honor the teachers who’ve made a difference in our lives, let’s also recognize the importance of having a guide for our health journey. A health coach not only educates and motivates but also empowers you to lead a healthier, happier life. This Teacher’s Day, take the first step towards positive change by subscribing to Personalised Health Coaching with GOQii.

We hope this article helps you understand the value of a health coach! Let us know your thoughts in the comments below. For more insights into health and wellness, check out our other articles in Healthy Reads.

To get personalized advice and tips from your GOQii Coach, subscribe to Personalised Health Coaching here

#BeTheForce

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8 Home Remedies For Dry Cough

remedies for dry coughWith the increasing pollution levels, exposure to chemicals, and the unpleasant viral infections & flu, it’s no surprise if you’re searching for home remedies for dry cough. A dry cough is a nonproductive cough that doesn’t produce phlegm or mucus and is generally caused by viral infections and allergies. It is crucial to consult a doctor to find the underlying cause of cough. Along with prescribed medications and treatment, you can also try a couple of home remedies to find relief.

  1. Golden Milk (Turmeric Latte): Also known as Haldi ka Doodh in India, this traditional drink is now popular globally and can often be found as a turmeric latte in cafés. It combines turmeric’s powerful anti-inflammatory and antibacterial properties with warm milk, offering relief from dry cough symptoms. Drink a cup before bed for best results.
  2. Honey Tea: Honey is a key ingredient in many home remedies due to its anti-inflammatory properties that help soothe the throat. You can use honey in various ways, such as adding a teaspoon to warm milk or water. You can also just have a spoonful before going to bed.
  3. Spiced Tea (Masala Chai): This traditional Indian beverage combines black tea with warming spices like cinnamon, cardamom, cloves, and black pepper. It’s not just comforting—it has antioxidant and anti-inflammatory properties that can help soothe a dry, irritated throat. The spices also help combat the effects of pollution and seasonal changes.
  4. Ginger: Ginger eases a dry or asthmatic cough due to its anti-inflammatory properties. It also relieves nausea and pain. Prepare a soothing ginger tea by adding 20–40g of fresh ginger slices to a cup of boiling water. Allow it to steep for a few minutes before sipping. Add honey or lemon juice to improve the taste and further soothe the cough.
  5. Lukewarm Salt-Water Gargle: Gargling is one of the most common home remedies for dry cough. For relief, try gargling with lukewarm salt water. This soothes the throat by adding moisture to it. Add half a teaspoon of salt to a cup of lukewarm water until it dissolves completely. Let the mixture sit at the back of the throat for a few seconds before spitting it out. Gargle with salt water three times a day until the cough improves.
  6. Eucalyptus Oil: Eucalyptus oil has natural healing properties that can help relieve dry coughs. Use eucalyptus oil to decongest your throat. This oil promotes vitality and helps treat infections. Add eucalyptus oil to a cotton cloth piece and keep it near your nose and mouth. Alternatively, add 2-3 drops to hot water and inhale the steam.
  7. Bromelain: Bromelain is an enzyme found in pineapples. It has anti-inflammatory properties and may also have mucolytic properties, meaning it can break down mucus and remove it from the body. Drink pineapple juice daily to reduce mucus in the throat and suppress coughing.

Warm liquids to Find Relief from Dry Cough

Staying hydrated is essential when you have a dry cough. Warm liquids can reduce the symptoms of a sore throat and cough, providing immediate relief. Hot beverages that may be helpful include:

  • Clear broths
  • Herbal teas
  • Decaffeinated black tea
  • Warm water

If you haven’t noticed any improvement in your dry cough even after 7 days, it is necessary to consult your doctor. Home remedies for dry cough can be an added measure but not a permanent solution for a persistent cough.

We hope these home remedies for dry cough help you find relief! Is there a personal home remedy that works for you? Share it with us in the comments below!

To know more home remedies, ask your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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 […]