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Refreshing Low Calorie & Nutritious Summer Drinks

Summer drinks recipe

There is nothing in the world that spells summer better than an afternoon spent lounging by the pool with an icy cold beverage in hand! Like me, how many of you have been craving something chilled throughout the day? While the idea of consuming a refreshing summer drink is plagued with thoughts of weight gain and the fact that most of these drinks are loaded with sugar, we thought of a few drinks that are low on calories and high on health. Try these refreshing summer drinks to beat the heat!

1. Coconut Water

Coconut Water is a beautifying beverage worth sipping all year long! It’s slightly sweet taste is particularly refreshing during summer. In addition to guzzling coconut water post-hot yoga flow or mixing it in to your A.M. smoothies, there are many other ways to enjoy it. Think on a popsicle stick, in a pudding and what not. Try adding some crushed mint leaves and lime juice to usual coconut water to make it more interesting.

2. Peppermint Tea

peppermint tea recipe

Peppermint Tea is a delicious and relaxing beverage that has numerous health benefits. Whether you are preparing it from a tea bag or using fresh leaves, peppermint tea can be made in a matter of minutes. Introducing a batch of iced peppermint tea to a summer party is an invigorating experience! All you’ll need is:

  • 3-5 mint tea bags (or 30 fresh peppermint leaves)
  • 4 cups (32 ounces) water
  • Lemon or honey to taste (optional)

3. Watermelon Lime Juice Cooler

watermelon lime cooler recipe

This super refreshing Watermelon Lime Cooler is a great way to beat the heat on hot summer days. Best of all, it takes a few minutes to prepare.

What you need is:

  • 2 cups chilled Watermelon chunks
  • 1 tbsp Lime Juice
  • Ice Cubes
  • Few Basil or Mint Leaves
  • 2 cups Seltzer or Club Soda (240ml)

Blend Watermelon chunks and Lime juice in a blender. Serve chilled.

4. Cucumber Mint Squash

cucumber mint squash recipe

Another tangy yet delicious drink loaded with detox properties. It is a perfect blend for a hot afternoon!

What you need is:

  • Mint leaves – 1 cup
  • Cucumber – 1/2 cup
  • Lemon juice – 1 1/2 tbsp
  • Water – 2 cup
  • Honey – 1 tbsp to taste
  • Salt – 1/2 tsp (to taste)

Blend everything in a blender. Add lemon juice after blending and mix it well. Filter the juice through a sieve and check the seasoning. Add if required. Serve chilled with ice cubes.

5. Strawberry Lemonade

strawberry lemonade recipe

There’s nothing that beats homemade lemonade, except adding strawberries to the mix!

What you need is:

  • 2 cups fresh strawberries
  • 3/4 cup freshly squeezed lemon juice, about 5 lemons
  • Chilled Water
  • 1 extra lemon, thinly sliced

Add strawberries and lemon juice to a blender and pulse until strawberries are liquid. Pour juice into a 1/2 gallon pitcher, add slices of lemon, and fill with chilled water. Don’t over fill pitcher with water, add just enough to make 1/2 gallon.

Try these delicious recipes out and let us know which ones were your favorites.

Were these recipes helpful? Want more? Get them here. You can also get these recipes directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Prebiotics and Probiotics: What’s the Difference?

Prebiotics and Probiotics - what's the difference

You may have heard of prebiotics and probiotics, but do you know the difference between the two? While they sound similar, prebiotics and probiotics have different roles in promoting gut health. In this article, we’ll break down the key differences between prebiotics and probiotics, and how they work together to support your digestive system.

What Are Prebiotics?

Prebiotics are a type of dietary fiber that the human body can’t digest. Instead, they serve as food for the beneficial bacteria that live in your gut, helping to promote the growth and activity of these microbes. When prebiotics are fermented by the bacteria in your gut, they produce short-chain fatty acids (SCFAs), which are important for maintaining gut health and supporting immune function.

Some examples of common prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). These are found in a variety of foods such as bananas, onions, garlic, asparagus, artichokes, whole grains, and legumes. Prebiotics are often used in conjunction with probiotics to promote a healthy balance of gut bacteria.

What Are Probiotics?

Probiotics are live bacteria and yeasts that are beneficial to your gut health. These microbes can be found in certain foods or supplements, and are also naturally present in your gut. Probiotics help to promote the growth and activity of beneficial bacteria in your gut, while also inhibiting the growth of harmful bacteria.

Some examples of common probiotics include Lactobacillus acidophilus, Bifidobacterium Lactis, and Saccharomyces Boulardii. Probiotics are often added to foods such as yogurt, kefir, and fermented vegetables, or can be taken in supplement form.

How Do Prebiotics and Probiotics Work Together?

Prebiotics and Probiotics work together to promote a healthy gut microbiome. Prebiotics provide the food that Probiotics need to thrive and multiply, while Probiotics help to balance the ratio of beneficial and harmful bacteria in your gut. By consuming both Prebiotics and Probiotics, you can support the growth of beneficial bacteria, improve digestion, and enhance immune function.

It’s worth noting that not all Probiotics and Prebiotics are created equal. Different strains of Probiotics and types of Prebiotics can have different effects on the gut microbiome, so it’s important to choose high-quality supplements such as these to improve your gut constitution.

If this article helped you, let us know your thoughts in the comments below! You can find more articles on nutrition and improving gut health here. 

You can also get this information and a lot more directly from a GOQii Coach by subscribing for Personalised Health Coaching here. 

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12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know your thoughts in the comments below!

You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

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Refreshing and Healthy Iced Tea Recipes

iced tea

Water is probably the best drink you can have during a hot summer day! Drinking at least 2 litres of water or more during the day helps your body dissipate excess heat – especially if you’re exposed to a high-temperature environment. A lot of people struggle with drinking water and rather opt for beverages full of sugar. Instead of hydrating on drinks detrimental to your health, why not opt for some tasty and healthy Iced Tea? Let’s look at some thirst-quenching recipes. 

1. Rose Iced Tea 

Ingredients: 

  • Handful or rose petals fresh or dried
  • Cardamom – 2 crushed 
  • Green Tea – 1 bag 
  • Raw honey – 1-2 tsp 
  • Hot water – 1 cup 
  • Ice cubes or chilled water 

Method: 

  1. Put rose petals, crushed cardamom and a green tea bag in a glass jar. Pour 1 cup hot water over this. Let this sit for 15-20 minutes. 
  2. Remove the tea bag after 3-5 minutes if you don’t want to make it very strong. 
  3. Add raw honey or any sweetener of your choice (avoid processed sugar) and mix well.
  4. Strain the rose petals. Fill a glass ¾ with ice cubes & pour this tea over ice cubes or add chilled water. Your refreshing rose tea is ready! 

2. Fennel Coconut Tea 

Ingredients: 

  • Fennel seeds – 1 tbsp 
  • Coconut water – 1.5 cup chilled 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Heat 1 cup water in a saucepan. Add fennel seeds & boil until it reduces to half. 
  2. Add the green tea bag for a few minutes. 
  3. After a few minutes, remove the teabag and strain the tea in a tall glass. 
  4. Add raw honey and mix well. 
  5. Pour over chilled coconut water and enjoy.

3. Apple and Cinnamon Tea 

Ingredients:

  • Apple – ¼ cup chopped or thinly sliced 
  • Cinnamon – 2-inch stick 
  • Cardamom – 1 crushed 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Water – 2 cups 

Method: 

  1. Boil 2 cups of water with cinnamon and cardamom for 5 minutes. 
  2. Turn off the gas, add a teabag to this and cover for 5 minutes. 
  3. Put apple slices in a glass jar and pour the boiled mixture over this after removing the teabag. 
  4. Add honey and mix well. Keep this in the fridge for minimum of 30 minutes to let the flavours infuse. After 30 minutes, strain and serve.

4. Pineapple and Ginger Iced Tea

Ingredients:

  • Pineapple – ¼ cup finely chopped 
  • Ginger – ½ inch thinly sliced 
  • Mint leaves – 4-5 
  • Lemon juice – 1 tsp 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Hot water – 1 cup 
  • Ice cubes

Method: 

  1. Put all the ingredients, except honey and ice cubes in a glass jar. 
  2. After 5 minutes, remove the green tea bag, add honey and mix well. 
  3. Let this sit for another 30-60 minutes at room temperature. 
  4. Now fill a tall glass halfway with ice cubes, strain and pour the tea mix.

5. Orange Peel Tea

Ingredients:

  • Peel of half an orange or kinnow
  • Water – 2 cups
  • Green Cardamom – 2 crushed 
  • Cloves – 2 
  • Cinnamon – 2 inch stick 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Boil cardamom, cloves and cinnamon with water for five minutes. 
  2. Kill the flame and add the green tea bag and orange peel in this. Cover for 5 minutes.
  3. Strain the mixture, add honey and let it cool in the fridge for 30 minutes at least before serving.

Tips and Highlights of the Iced Tea Recipes 

  • These recipes can help you fight inflammation, boost digestion, improve immunity and also aid you in removing toxins. 
  • These iced tea recipes can be a great addition to your routine to curb hunger pangs and promote weight loss. 
  • If any of these flavours become your favourite, you can lock in those flavours in the form of ice cubes and preserve it for a few days to enjoy it without waiting. 

We hope you try these recipes and enjoy them. Do leave your thoughts in the comments below. Get more healthy recipes here. You can also get customized recipes and diet plans tailored to your health goal, directly from a GOQii Coach, by subscribing for Personalised Health Coaching here.

Hydrate well and #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 […]