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Make Your Own Healthy and Natural Energy Drinks

natural and healthy energy drinksAt some point, you have definitely come across beverages or energy drinks which claim to increase physical energy and boost brainpower. These energy drinks are popular among people who want to feel more energetic. Although they do provide short bursts of energy, they have some huge downsides that can leave you feeling worse.

Why not opt for healthier options that give you the same boost of energy minus the side effects? Want more reasons to replace manufactured drinks with healthy and natural energy drinks?

Benefits of Healthy and Natural Energy Drinks

  • Ingredients are inexpensive, easy to make, readily available, safe and absolutely delicious
  • No chance of high sugar content, they contain no preservatives and added colors
  • Low on calories and they boost the immune system

I would suggest that you replace pre-made, packaged drinks with these healthier options that offer more nutritional value and give you a boost instantly without any artificial ingredients.

1. Chia Seeds & Kombucha Natural Drink

healthy and natural energy drinksTake 2 tsp of chia seeds, pre-soaked for 2 hrs, and add 1 cup of kombucha (a fermented, slightly effervescent, sweetened black or green tea). Stir it well and keep it to chill. Your healthy and natural energy drink is ready instantly!

2. Chia Fruit Water

healthy and natural energy drinksPre-soak 2 tsp of Chia Seeds for 2 hrs. Take one glass of cold water and take a ground mixture of 5-6  strawberries in a bottle and shake well. Add chia seeds in the end. Refrigerate or add ice cubes and enjoy!

3. Classic Electrolyte Drink

healthy and natural energy drinksMix 2 cups of coconut water with some Himalayan sea salt, pure honey (optional) and half a spoon of lemon juice. This natural energy boosting drink will give you instant energy.

4. Chia Fresca

healthy and natural energy drinksAdd chia seeds (2 tsp)  and water into a glass and mix them well. Let it sit for 2 hrs to allow the chia seeds to swell up. Finally, add some lime juice , ice cubes and pure honey (optional)  to taste. Sip this healthy and natural energy drink when you’re low on energy.

5. Fruit Infused Water

healthy and natural energy drinksCut fresh fruits like strawberries, watermelons and kiwi along with some lemon slices and mint leaves. Put them in water for 2-3 hrs. Refrigerate or add ice cubes. Drink this fruit infused natural energy drink when you feel thirsty after a long day.

6. Cherry Lemonade Energy Drink

healthy and natural energy drinksCombine fresh green tea with some cherry juice, coconut water and lime juice in a large glass. Shake it well and serve using lemon slices and ice cubes.

7. Wellness Shot

healthy and natural energy drinksTake some tender coconut water, turmeric and ginger root in a blender and give it a whirl. Later, add some honey and sea salt to taste. Strain this liquid and your healthy and natural energy drink is ready instantly!

Did you like these healthy and natural energy drink recipes? Do you have any recipes of your own? Share them in the comments below.

Find more healthy recipes here. To get these recipes and more directly from a certified expert, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Deep Breathing Techniques to Help You Beat Stress

deep breathing

Picture this: You’re sitting at your desk, tackling mountains of paperwork and crunching numbers on Excel like a keyboard wizard. Just when you thought you had it all under control, bam! You’re summoned to a meeting and bombarded with even more projects. Your desk is now drowning in a sea of paperwork, and you find yourself juggling tasks like a stressed-out circus performer. Deadlines loom ominously, and stress levels skyrocket. It’s like being trapped in a never-ending desk nightmare. Yikes! But fear not, for there is a simple solution to vanquish stress in this chaotic scenario: Deep Breathing!

Deep breathing is the secret weapon you’ve been searching for, and it doesn’t require any fancy equipment or a specific time and place. It’s a stress-busting technique that works wonders! When you take a moment to breathe deeply, your brain sends signals to your body, coaxing it to relax. By incorporating deep breathing into your routine, you can reap all the incredible benefits it has to offer.

What Are These Magical Benefits?

  • Zen-like Calm: Deep breathing has the power to soothe your mind and nervous system. You can literally feel the stress melt away!
  • Oxygen Boost: Ah, sweet oxygen! Deep breathing helps you take in more of this life-giving gas, nourishing your body and brain.
  • Heart Party: Your heart deserves some love, and deep breathing delivers. It lowers your heart rate, respiratory rates, and blood pressure, giving your ticker a much-needed break.
  • Sleepy Time: Need to catch some Z’s? Deep breathing is your go-to sandman. It helps you drift off to dreamland, soothes your muscles, and even speeds up your meditation mojo.
  • Stress Ninja: When tension strikes during exams, interviews, or dreaded deadlines, deep breathing comes to the rescue. Consider it your trusty stress-busting sidekick.
  • Energy Flow: Deep breathing helps clean and rejuvenate your body’s energy channels, like a refreshing spa day for your inner chi. It keeps your heating and cooling cycles in check, so you can stay balanced and invigorated.
  • Breath of Fresh Air: Say goodbye to shortness of breath! Deep breathing prevents pesky air from getting trapped in your lungs, making you feel refreshed, centered, and ready to take on the world.

Now that you’re armed with this knowledge, let’s dive into two simple yet effective deep breathing exercises.

1. Simple Abdominal Breathing Exercise

Feeling anxious? No problem! Try this relaxation technique that you can perform anywhere, anytime – standing, sitting, or lying down.

To practice this technique, you need to:

  • Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly.
  • Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
  • Repeat this breathing exercise for several minutes.

Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes. Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing

Now, let’s take deep breathing to the next level with some equal breathing magic. This technique focuses on inhales and exhales of the same duration, usually between 3 and 5 counts. Once you’ve mastered it, you can do it during yoga, or even while conquering your daily activities.

To practice this technique:

  • Take a comfortable seated position and breathe in and out through your nose only.
  • Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
  • You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
  • Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

So there you have it! Deep breathing is your ticket to a calmer, more relaxed you. Remember, stress may try to trap you at your desk, but with these breathing exercises in your arsenal, you’ll be the master of stress, deadlines, and paperwork mayhem. Take a deep breath and let the relaxation flow through your veins like a cool breeze on a sunny day. You’ve got this!

If this article helped you, let us know your thoughts in the comments below. You can find more articles and techniques to beat stress here. You can also reach out to a GOQii Coach for expert guidance by subscribing to Personalised Health Coaching here.

#BeTheForce  

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10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturally

Hypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad)cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in omega-3 and omega -6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure.  It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol,  plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

If you want to check your vitals easily and efficiently, try the new GOQii Smart Vital which measures your SpO2, blood pressure, heart rate and body temperature. You can get more details here: store.goqii.com/smartvital 

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

#BeTheForce 

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