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Ginger and How It Can Benefit You

GingerGinger is native to India and China. It has been important in Chinese medicine for many centuries, and is mentioned in the writings of Confucius as well. It is also named in the Koran – the sacred book of the Muslims, indicating it was known in Arab countries as far back as 650 A.D. It was one of the earliest spice known in Western Europe, used since the ninth century. It became so popular in Europe that it was included in every table setting, like salt and pepper.

A common article of medieval and Renaissance trade, it was one of the spices used against the plague. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale. In order to ’gee up’ a lazy horse, it is the time-honored practice of Sussex farmers to apply a pinch of ginger to the animal’s backside.

Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. It is mentioned in the Kama Sutra, and in the Melanesian Islands of the South Pacific it is employed ‘to gain the affection of a woman’. Conversely, in the Philippines it is chewed to expel evil spirits. Ginger is a known diaphoretic, meaning it causes one to sweat. It was recorded that Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a plague medicine.

I can go on about the amazing health benefits of this root. Over the last few years, I have used and shared this remedy with so many clients and friends for so many conditions, and it has never failed to produce the desired results.

Be it any ailment such as the following

  • Flu
  • Common cold and cough
  • Stomach pain
  • Menstrual cycle pain
  • PMS
  • Digestive disorders
  • Cancer ( building immunity and cellular health)
  • Headaches and migraine
  • Lowering cholesterol
  • Controlling high blood pressure
  • Boosting immunity and cellular health
  • Arthritis, joint and bone pain
  • Ginger has anti-aging properties
  • Ginger stimulates blood rush to sexual organs

How Can You Best Consume Ginger? 

You can use ginger in food or just have it plain. I like it best in a cup of warm herbal brew. You can try this simple and healing herbal brew:

  1. Boil a 1-inch piece of washed and peeled ginger in water for  10 minutes with 2 cloves
  2. Add a slightly split cardamom (optionally, you can also add fresh lemongrass or fresh basil for flavor)
  3. Simmer for 15 minutes
  4. Strain and pour into a mug.
  5. Add 2 pinches of powdered cinnamon, 1 tsp of organic raw honey or jaggery
  6. Sip it hot!

This drink will boost your immunity and make you feel better almost instantly! Make it part of your lifestyle.

Disclaimer:  Always check with your doctor especially if you are pregnant or have gall stone issues, before using ginger.

We hope the article helps you! For more on nutrition and healthy living, check out Healthy Reads. To get these tips directly from a GOQii Coach, subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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The Longevity Plate: A Guide to Assembling a Functional Diet at 80 Years Old

Most dietary advice seems to be fixated on labels: “keto”, “vegan”, “paleo”, “low fat”, “high protein”, “clean eating.”

But let’s be honest. If your actual aim in eating better is to be 80 years old and still be able to climb stairs, carry groceries, get up from the floor, and travel with confidence, then you must look at food through another filter.

Longevity food isn’t about looking like you’re following a strict plan on Instagram. It is about defending two things that ageing takes first: Muscle Mass and Metabolic Flexibility.

The meal that helps you accomplish that objective is not deserving of a name. It is deserving of a structure.

Here are the 5 Non-Negotiables for a longevity plate. These can be incorporated into an everyday Indian diet without turning your kitchen into a laboratory.

  1. Protein Target: Your “Retirement Fund”

Past middle age, muscle tissue has a purpose that reaches beyond strength. It is your glycogen storehouse, your stabiliser, and your protector against frailty. Older people actually need more protein than the standard recommendations.

While studies suggest at least 1.0 to 1.2 g/kg/day for those over 65, it should be higher if you are physically active.

Make It Practical:

  • Target a protein intake of 25 to 35 grams in a major meal most days.
  • Do not flood the dinner plate. Distribute protein throughout the day to send your body the repeated signal to build muscle.

Indian Plate Examples:

  • Dal + Curd: Add a bowl of sabzi and top with a tsp of roasted seeds or peanuts.
  • Paneer or Tofu Bhurji: Mix with veggies and have with one roti.
  • Eggs: Scrambled with sautéed greens and a serving of sprouts.
  • Non-Veg: Fish or chicken with plenty of curry veggies; go easy on the rice/roti.

  1. Colour Variety: Micronutrients Run the System

To make a longevity plate look like it’s had a life, you must include greens, reds, oranges, and purple foods. Colour is a shortcut for diversity in nutrients—polyphenols, carotenoids, and folate—that support your heart, brain, and immune system.

Make It Practical:

  • Aim for 3 colours in a single meal (not just in a week).
  • Use what is local and seasonal. It is less expensive and more nutritious.

Indian Plate Examples:

  • Palak or methi, tomato, and carrots in one mixed sabzi.
  • Beetroot raita with cucumber and sautéed capsicum.
  • Vegetable sambar with drumstick, pumpkin, and brinjal.
  • Fruits: Berries are great, but so are Guava, Amla, Jamun, and Pomegranate.

  1. Slow Carbs: Stable Sugar Protects Your Future Self

Carbs don’t make you fat. Fast, refined carbs are the problem. They act like sugar in your system, forcing insulin levels on a rollercoaster ride. Harvard guidelines specifically recommend whole grains over refined ones to prevent rapid blood sugar spikes.

Make It Practical:

  • Choose one slow carb per meal, NOT five sources of carbs in one sitting.
  • This is not calorie counting. This is glycaemic common sense.

Better Slow Carb Choices:

  • Millets (Jowar, Bajra, Ragi), Brown Rice, Quinoa, or Oats.
  • Legumes: Chana, Rajma, Lobia, and Lentils (these count as both protein and slow carbs!).
  • Sweet potato instead of white bread/aloo when you can.

  1. Anti-Inflammatory Spices: Managing the “Background Noise”

Low-grade chronic inflammation is associated with almost every age-related disease. Spices won’t replace medical treatment, but they are the simplest, most powerful daily “input” you can make.

Curcumin (in Turmeric) has been clinically proven to fight oxidative stress.

Make It Practical:

  • Consume Turmeric + Black Pepper + Fat (ghee/oil) regularly. The pepper helps absorption by 2000%.
  • Think of spices as everyday protective maintenance, not just flavour.

Easy Additions:

  • Ginger-Garlic paste in generous amounts for curries.
  • Cinnamon in your morning oats or curd bowl.
  • Jeera, Ajwain, Hing for digestion.

  1. Fermented Foods: Train Your Gut

If you wish to age well, you must have a gut that is resilient to stress, antibiotics, and travel. A Stanford Medicine study revealed that a high-fermented-food diet increased microbiome diversity and reduced inflammation.

Make It Practical:

  • Add a little bit a day. You don’t need a massive “cleanse.”
  • “Fermented food is not about a trend. It is about resilience.”

Indian Friendly Options:

  • Curd, Chaas, Lassi (without added sugar).
  • Idli & Dosa batter (properly fermented).
  • Kanji: The traditional tangy probiotic drink made from black carrots/beetroot and mustard seeds.

Putting It All Together: The Check-In

Do this quick check at each main meal:

  1. Where is my Protein?
  2. Where are my Colours?
  3. What is my Slow Carb (and is it portioned)?
  4. Did I add Spices?
  5. Where is the Fermented part?

You will notice something: This method crowds out ultra-processed foods without you having to fight yourself.

Eat For Capability, Not Control

The biggest nutrition myth is that ageing is controlled by willpower. It is controlled by systems.

The Longevity Plate is a system you can replicate in any city, any cuisine, and at any price range. Put that plate together most days of the week, and you’re not just eating for the next weigh-in. You’re eating for the “You” at 80 who still has a life to live.

Need help building a diet plan that fits your lifestyle? Reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Carrots, Beetroots and Tomatoes For Good Health!

carrots, beetroots and tomatoesStress, oily foods, greasy foods, smoke, smog and air pollution give rise to free radicals in our body. These free radicals cause cell damage and bring about aging in us. Antioxidants capture these free radicals and protect our cells and blood vessels from the damage caused by them. Thus, antioxidants are great for our skin, heart, metabolism and are anti-aging. Carrots, Beetroots and Tomatoes are among the vegetables that have the highest amount of these antioxidants. Carrots are rich in Vitamin A that helps build immunity and eyesight, while beetroots have blood pressure lowering properties and tomatoes are heart healthy and skin brightening!

The combination of carrots, beetroots and tomatoes helps in weight loss and curb constipation as well. The nutrients of these are best absorbed when taken in combination with each other. Though available throughout the year, they’re the best during winter! Here are some easy ways to make very low calories, yet satiating recipes with this wonderful combination. 

3 Healthy Recipes Using Carrots, Beetroots and Tomatoes

1. CBT Juice
Want to get rid of toxins? Employ Carrots, Beetroots and Tomatoes for a cleansing, detox drink that will flush out all those toxins! 

What you will need: 

  • Carrot – 1 medium sized 
  • Beetroot – 1 
  • Tomato – 1 
  • Mint – 5-6 leaves
  • Coriander – 2-3 twigs 
  • Rock salt and lemon juice – to taste 

Method:

  1. Peel and roughly chop the carrot, beetroot and tomato
  2. Blend them along with mint and coriander leaves in a blender/juicer
  3. Add some water if required while blending to bring a juice like consistency.
  4. Add lemon juice, rock salt and mix well

Important: Do not strain, or you’ll lose all the good fiber. Drink the juice within 15 minutes of preparation or else the juice gets oxidised and may lose most of its healthy goodness. The best time to have this is on an empty stomach in the morning – do not eat anything for the next half an hour. 

2. CBT Salad
Confused about what to eat for lunch? Want something that’s filling and low on calories? Let this CBT Salad be your go-to recipe! 

What you will need: 

  • Carrot – ½ cup grated
  • Beetroot – ½ cup 
  • Tomato – ½ cup finely chopped            
  • Onion – ¼ cup 
  • Coriander leaves – 1 tablespoon chopped
  • Mint leaves – 1 tablespoon 
  • Lemon juice – 1 tablespoon 
  • Sesame seeds – 1 teaspoon 
  • Salt to taste 
  • You can also add: Yoghurt, chopped walnuts, feta cheese

Method:

  • Mix and toss all the chopped and grated vegetables
  • Add lemon juice and salt.
  • Garnish with chopped coriander and mint leaves
  • You can pour a temper of curry leaves and mustard seeds over this salad
  • Yoghurt can be mixed with this salad
  • Add some finely chopped walnuts or sesame seeds for a nutty flavour and the good fats.
  • Feta cheese will add some first class protein

Important: Wash all the vegetables properly. Squeeze the lemon just before consuming the salad. Salad should be consumed within 20-25 minutes of preparation to avoid the nutrients getting oxidised. Start lunch with this salad as it will curb post-meal glucose excursion. Aids weight loss, as it is filling and has less calories.

3. Soup
In the mood for soup? Here’s something we’re sure you haven’t tried before! 

  • Tomatoes – 5 
  • Carrots – 2 
  • Beetroot – 1 
  • Ginger garlic paste – 1 tablespoon 
  • Cinnamon stick – 1 inch 
  • Bay leaf – 1 
  • Ghee (Clarified butter) – 1 tablespoon 
  • Salt, cumin powder, chili flakes, fresh pepper, dry herbs (oregano, basil, parsley) to taste.

Method:

  1. Pressure cook the carrots, beetroots and tomatoes with the cinnamon stick, bay leaf and enough water to soak for 2 whistles
  2. Cool down the boiled vegetables. Discard the cinnamon stick, bay leaf and the skin from the tomatoes. Puree the rest in a blender
  3. Heat 1 tablespoon ghee (clarified butter) in a medium pot. Add the ginger garlic paste and be sure to not burn it
  4. Carefully pour the puree in the pot
  5. Add cumin powder, salt, chili flakes and fresh ground pepper as per taste
  6. Bring to a boil on medium high heat, stirring the mixture a few times
  7. Sprinkle some dry herbs and serve hot! 

Important: The best time to have this soup is for a light dinner or a healthy evening snack. 

We hope you enjoy all the amazing benefits offered by this healthy combination of Carrots, Beetroots and Tomatoes! Do try out all the recipes and let us know in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat healthy and #BeTheForce  

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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7 Nutrition Tips For A Healthy Winter

Nutrition Tips

Everyone loves the drop in temperature the hill station vacations, sitting around a bonfire, and barbecuing delicious food. But do we really enjoy the cold and flu that often follows?

From dry skin and viral infections to the never-ending consumption of cough syrups, winter brings its own set of health challenges. While it is a season of cool breezes, it is also the peak season for the flu. Hence, it is crucial to take proactive care of your body to avoid viral fevers and congestion.

To help you navigate this season with vitality, here are 7 essential nutrition tips for a healthy winter.

  1. Keep a Check on Your Water IntakeThe most common mistake we make in winter is forgetting to drink enough water. Because the temperature is low, we don’t feel thirsty, often drinking water only to gulp down food.Why it matters: Reduced intake leads to dehydration, which damages skin health and impacts bowel movements, often leading to constipation.The Fix: Make a conscious effort to drink at least 2.5 to 3 liters of water per day, even if you aren’t thirsty. Warm water is excellent for digestion and keeping the throat clear.
  2. Build Your Immunity with Saunth (Dry Ginger)
    Common cold and flu are frequent visitors in winter. The best defense is a consistent immunity-boosting routine.The Fix: Try drinking Saunth (dry ginger) water every alternate day, preferably just before you sleep. Dry ginger contains a bioactive compound called Gingerol, which is anti-inflammatory and has potent medicinal properties to keep infections at bay.
  3. Avoid Mindless Overeating:
    As the temperature drops, the body works harder to stay warm, which often triggers cravings for hot, spicy, and fried foods. While winter makes us hungry, giving in to every craving leads to weight gain, bloating, and gastric issues.The Fix: Don’t just indulge—eat smart.

    • Swap fried snacks for steamed muthiyas, sprout poha, or idlis.
    • Replace heavy meals with hot soups, warm khichdi, and seasonal green leafy vegetables.
  4. Restrict Caffeine Intake
    Reaching for a hot cup of tea or coffee every two hours to stay warm is a bad idea. This habit spikes your sugar intake and overloads your system with caffeine.Why it matters: Caffeine is a diuretic, meaning it leads to fluid loss. Since we already struggle with hydration in winter, caffeine worsens the dehydration.The Fix: Switch to antioxidant-rich, caffeine-free options like Green Tea, Turmeric Water, Cinnamon Water, or traditional herbal teas (Kahwa).
  5. Go Seasonal
    Nature provides exactly what we need for the season. Winter produce is abundant in vitamins and minerals that boost immunity and bioavailability.The Fix: Fill your plate with the season’s best:

    • Fruits: Strawberries, Mulberries, Oranges, Chiku, Plums, and Guava.
    • Vegetables: Sarson (Mustard greens), Palak (Spinach), and root vegetables like Carrots and Sweet Potatoes.
    • Tip: A roasted sweet potato makes for a perfect, nutrient-dense evening snack!
  6. Consume Superfoods to Stay Warm
    You don’t just need a sweater to stay warm; you need internal heat (thermogenesis). Certain dried foods and spices naturally raise your body temperature.The Fix: Include these warming ingredients in your daily cooking:

    • Dry Fruits/Seeds: Anjeer (Figs), Dates, and Sesame seeds (Til).
    • Spices: Cinnamon, Peppercorn, Garlic, Cloves, Ginger, and Star Anise.
  7. Say No to Processed Soups
    In our fast-paced lives, tearing open a packet of instant soup seems easier than chopping veggies. However, packaged soups are loaded with sodium, preservatives, and thickeners that are detrimental to your health.The Fix: Blend fresh vegetables (like pumpkin, tomato, or bottle gourd) to make a fresh, preservative-free bowl of soup. It takes a few extra minutes but adds years to your health.

Winter should be about enjoying the weather, not fighting the flu. We hope these nutrition tips help you stay warm, healthy, and energized this season!

Do leave your thoughts in the comments below. For more advice on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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