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Kanji: The Miracle Drink to Level Up Your Winter!

kanjiKanji is a popular north Indian drink. We can call it an ‘Indian Kombucha’ as well. This drink is traditionally consumed to aid digestion. It keeps the gut healthy during winter. This probiotic drink is the result of naturally occurring bacteria and yeast with salty, zingy taste. It may take a week for Kanji to be fermented as per one’s taste but you can store it in a glass jar for a month easily.

Why Do You Need This Drink During Winter?

  • This drink has fiber content which smoothens bowel movements. The growth of healthy bacteria helps to promote healthy bowel movement. 
  • Kanji tones the blood detoxifies the liver and aids digestion.
  • It is packed with a variety of nutrients such as potassium, vitamin C, vitamin A, manganese, few vitamins B as well.
  • Due to the powerhouse of Antioxidants, it helps provide protection from cancer and prevents eczema in children.
  • Low-calorie count makes this a perfectly healthy drink which aids weight loss.
  • Good for maintaining hydration levels and replenish lost nutrients in case of dehydration or diarrhoea.
  • Old remedy to prevent water loss in case of vomiting, also speeds up the recovery. It gives energy if one feels weak or dizzy.
  • It prevents certain infections after surgery and reduces systemic allergy too.

Recipe to Prepare Kanji  

What You Will Need:

  • Black Carrots (Kali Gajar) – 250 gm
  • Filtered Water – 8 cups
  • Black salt – 2 tsp (or as per taste)
  • Asafoetida (Hing) – ½ tsp
  • Mustard Seeds (Powdered) – 3 tsp
  • Red chili powder – ½ tsp (optional)

How to Prepare:

  1. Peel the carrots, wash them and cut them in small pieces about your finger size.
  2. Boil the water and add the carrots into it, boil it for 2-3 minutes and turn off the flame and let it cool.
  3. Add black salt, mustard seeds powder, hing, and chili powder to the mixture and transfer it in a clean glass jar and close it with lid.
  4. Keep this jar out in the sun for 4-5 days so that the Kanji gets fermented. Don’t keep the jar under the sun after fermentation.
  5. After 5 days, if it tastes sour then your Magic drink is ready for consumption.
  6. Stir and enjoy it with your breakfast or your mid-meal.

It’s easy to prepare. In fact, I just finished making a batch for myself! We hope you like this amazing and nutritious drink. Do share your thoughts with us in the comments below.

For more healthy winter recipes and to learn about nutritious foods and drinks, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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8 Diet and Lifestyle Tips For The Winter Season

lifestyle tips winter

By now, we are all experiencing the cool winter breeze. While the weather is quite pleasant, it also causes several issues like dry and itchy skin, cold and cough, etc. To help you stay healthy during this season, we’ve got some effective diet and lifestyle tips that will keep these issues at bay.

Diet & Lifestyle Tips for a Healthier You

  1. Healthy Diet: Sir Robert McCarrison, one of the best known nutritionists says, “The right kind of food is the most important single factor in the promotion of health; and the wrong kind of food is the most important single factor in the promotion of disease.” There is an elaborate healing mechanism within the body, but it can perform its function only if it is abundantly supplied with all the essential nutritional factors. There are certain dishes which are winter specific in our country. We all relish them and besides being delicious, they serve a special purpose to keep us warm. Let’s start with our favorite, Gajar ka halwa which we all love. It is winter specific because we get the best seasonal carrots during this time. Next comes sarson ka saag. The saag is not just a flavoursome package but also a whole bunch of nutrition. Then we have gond ka ladoo (made from gum resin). This contains nuts and seeds too. It will keep you super warm. We have our own snack this time with nuts and jaggery chikki. A chikki a day is sure to keep the winter chills away! While we enjoy these, let’s not forget portion size. 
  2. Regular exercise: will keep you warm with a good circulation of blood. During winter, due to contraction of muscles to preserve energy, which is a natural phenomenon, many elderly folks suffer from joint pains and stiffness. To avoid that, it is best to continue doing light exercises. One can start off with a brisk walk for 15-20 minutes. People with a heart ailment or high blood pressure should avoid going out very early in the morning because of low oxygen levels. 
  3. Water: We tend to forget drinking water in winters as we don’t feel thirsty. But you know, water is the carrier of nutrients in our body and helps in detoxification. So make sure you load up on at least 2-3liters of water a day.
  4. Hygiene: Next comes the hygiene! Regular bathing is essential to keep the skin healthy and nourished. Wash your hands after coming back from somewhere, before cooking or eating food.
  5. Skin: Most of us suffer from dry, cracked skin during winter and we get tired applying lotions and oils throughout the day. I have a very useful tip for you to avoid this. Apply coconut oil or any other moisturizer immediately after bathing as during this time your skin is moist enough to absorb the oil and you will feel the softness throughout the day. You can also try these simple winter skincare tips: https://goqii.com/blog/8-simple-and-effective-winter-skincare-tips/ 
  6. Sleep: Good, restful, quality sleep helps in boosting our immunity by repairing the wear and tear of the body and mind. For an adult, 6-9 hours of sleep is required and for the aged ones, 5-7 hours. 
  7. Vitamin D: Vitamin D deficiency is on a rise in Indians despite the fact that we are blessed with the sunshine throughout the year. People prefer to stay indoors. Vitamin D not only keeps the bones healthy but also regulates our mood. You would have heard about Seasonal Affective Disorder, more prevalent in the western countries as they are devoid of sunlight. So, what are you waiting for? Go and get some sunshine! 
  8. Clothing: Wear warm, woollen clothing to protect yourself from the cold. 

And that’s it! These lifestyle tips are simple to follow and will keep you warm during this cold season. We hope this article helps you. Do leave your thoughts in the comments below! For more winter tips, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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Anupa Samuel Lowers Triglycerides and Cholesterol Levels With Help From Her GOQii Coach!

Anupa SamuelWhile the lockdown was a great move to curb the spread of COVID-19, it affected the health and lifestyle of a lot of people. Those leading active lifestyles had to be homebound and this led to the development of certain ailments that affect them even today. Our player Anupa Samuel faced a similar situation where her triglycerides and cholesterol levels shot up but with the help of her GOQii Coach, she was able to reverse her condition. Here’s how her Health Story unfolded.

The Journey From Active To Inactive

Anupa Samuel is a 46 year old who lives in Mumbai with her husband and 2 children. She claimed to be a sports enthusiast, playing sports since childhood. She enjoyed playing sports such as throwball and badminton. She was quite active even before the COVID pandemic, walking almost 14km a day.

After the lockdown, Anupa Samuel was unable to participate in the activities she enjoyed. She stopped walking. “It got difficult to walk even 5k steps,” she said. Her eating habits became problematic as well as her lunch and dinner was too heavy and she began eating at odd hours. Although weight wasn’t an issue for her, her triglycerides and cholesterol levels shot up significantly. 

Choosing Diet Over Medicine 

When she figured her triglyceride and cholesterol levels were high, she made a decision to avoid medicines. “I don’t like taking medicines,” she said. She was willing to do anything apart from taking medication and wanted to solely focus on reversing her condition through diet and nutrition. 

When her husband asked his friends and colleagues if it is possible to reduce triglyceride and cholesterol levels through diet alone, they said it would be a difficult task as you need to switch your food habits and eat lots of salads, to which Anupa said, “I can do it!” 

Joining GOQii & Making A Positive Lifestyle Change 

Anupa joined GOQii on Feb 11, 2022 when her husband gave it to her as a gift. Around April, she was assigned to Coach Nikhil Sapate. “Now, he’s not just a coach but a very good friend of mine, so I’m very comfortable with him,” says Anupa about her GOQii Coach Nikhil. 

He closely monitored her habits and took into account her goal of wanting to reverse her condition through diet and nutrition alone and suggested a few changes.

These suggestions included: 

  • Start the day with apple cider vinegar with turmeric and lukewarm water for detox 
  • Drink bay leaf ginger tea in the evening
  • Eat fruits, roasted pumpkin seeds, sunflower seeds, sesame seeds, soaked brazilian nuts, walnuts and almonds 
  • Include red rice in meals 
  • Eat heavy meals only till lunch, whereas before her lunch and dinner used to be heavy 
  • Post lunch, stick to green tea
  • For dinner, eat fruits or a bowl of salad
  • Drink more than 2L of water a day 

Apart from the changes above, Coach Nikhil also ensured that she stopped consuming brown bread. She also began indulging in activities she enjoyed doing before. Currently, she spends her time being active throughout the day by walking, playing table tennis, performing aerobics, planks, squats and badminton, etc. She varies her workout to keep it from being boring. Albeit, she tries to cover these activities within a single day. She says, “I enjoy activities so I can give as much time as needed for exercising”.  

When her father was diagnosed with prostate cancer in April, she had to do hospital visits once a month. While waiting for her father’s treatment, she found ways to keep herself active like meditating while waiting or trying to complete her steps by walking up and down the stairs of the hospital.

Within 6 months of joining GOQii Anupa is already an Elite Player. When asked about her progress, she says, “All the credit goes to my GOQii Coach. He is outstanding. Apart from him, coaches like Anushka Contractor and Mukesh Morwall have helped me a lot!” 

This can also be credited to the fact that Anupa is quite active on the GOQii App. “My kids say that I am married to GOQii only,” she said as she has a hard time when she is not close to her GOQii Tracker. 

She is a regular on GOQii Play and also joins live online classes on GOQii PRO. Her favorite coaches include Anushka Contractor, Mukesh Morwall, Rounak Gajjar, Sheetal Tewari and Alistair Fernandes as well as she enjoys dancing. 

She is also an active reader of the GOQii Blog. Her main goal right now is to improve her sleep and hydration levels. She joins the ASMR sessions on GOQii Play to improve her sleep. 

Results Of Personalized Health Coaching With GOQii 

At the time of joining, Anupa’s triglycerides were at 345 and her total cholesterol level was at 239. Her TSH levels were at 7.33. “She was looking to bring her triglycerides and total cholesterol down with the help of natural food and no medication,” says her Coach Nikhil. “After cutting processed foods and fried items, she managed to bring her triglycerides down to 187, and cholesterol to 174, while her TSH levels dropped massively to 4.64. The levels were achieved in 3 months,” he added.

As of now, she avoids biscuits, crackers and packaged foods as well as any type of bread. She consumes air fried chicken and fish with minimum oil intake. She also completes 17k steps a day. 

“All the changes we made gave good results. She feels that her energy levels have improved and she can work the whole day without any sign of fatigue. She has gotten leaner as well. Now, to achieve her goal of improving her sleep, we’ve begun with chamomile tea,” said Coach Nikhil.

Anupa Samuel made significant changes in just a few months. You can do the same with dedication, discipline and a little bit of guidance and motivation from our experts. Sign up for GOQii’s personalised health coaching here: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads. 

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How Lolita Lasrado Overcame Gastric Issues & Lost Weight With Help From Her GOQii Coach

Lolita Lasrado

Do you avoid eating certain kinds of food because they trigger issues like acidity, bloating, gas or some sort of discomfort? You’re not alone! Our Player Lolita Lasrado suffered from similar issues but was able to overcome them with some lifestyle modifications suggested by her GOQii Coach. Here’s how her health story unfolded.

Dealing With Stomach Issues and Weight Gain

Lolita Lasrado is a 38 year old housewife based in Mangalore. For the longest time, she suffered from gastric issues such as acidity, gas and bloating. She couldn’t eat nuts, potatoes and vegetables such as cabbage due to her gas issues. She only stuck to eating fish curry and rice.

“I had gas and bloating issues for a very very long time. I could hardly eat anything. I had to be careful of what I ate so that it does not create gas issues,” says Lolita. 

Lolita was quite athletic and had been a Shot Put thrower  but couldn’t continue after marriage. Later, she gave birth to 3 boys, which kept her too busy and occupied to think about herself or her health issues. She says, “ I am a busy mom. My time is spent looking after them.”

Taking The First Step Towards Change

Owing to 3 pregnancies and her gut issues, she gained a lot of weight. She weighed 93kg a year ago and had also developed a large tummy which she wanted to reduce, but had no solution for, till one day, her brother-in-law gifted her a GOQii Device.

Initially, she had no idea what the smart tracker and the integrated GOQii App could do but she liked the device because it helped her track her steps daily. She finally subscribed to GOQii’s personalised health coaching in October 2021.  

When she realised that there was actually a personal coach who would guide her, she decided to set a health goal – which was to reduce belly fat and get over her gastric issues. 

Her Coach Bhawna Garg understood her issues and slowly began making changes to her lifestyle. At first, small habits such as eating soaked nuts in the morning, healthy snacks in the evening and roasted jeera with a pinch of hing at bed time, were introduced. Later, ginger, turmeric and lemon tea was also added to her routine. 

“Once I started taking these I started feeling better,” says Lolita. 

Gradually, Coach Bhawna Garg introduced Lolita to portion control in her meals. Rice and wheat was cut down from meals and instead Jowar/Ragi (millet) rotis were introduced. And there was an increase in her protein intake. 

In terms of exercise, her coach asked her to perform plank exercises, starting with 10 seconds to gradually holding it for a longer time. Lolita also began walking on a daily basis, covering approximately 15k steps.

However, despite all these dietary changes, at one point her weight did not budge but she didn’t lose hope. Her Coach started her off on a detox as well as a new workout plan which consisted of strengthening exercises and avoiding rice and wheat for 15 days. This worked and her body began responding. 

What Were The Changes That Lolita Lasrado Experienced?

“When she came on board, she weighed 93kg and her waist size was 38”. She also suffered from gastric issues. The few changes in diet and a few daily habits that I created for her and ensured she followed, helped a lot. Now, her weight has reduced to 78kg and her waist is at 36”. Her acidity and bloating issues are gone for good. She has often told me she feels more energetic and healthy. Working with her has been very easy for me because she is consistent and follows each and every habit I set for her diligently,” says Coach Bhawna Garg. 

This goes to prove that despite issues and hurdles, if guided well and if one follows that guidance and sticks to their health goal, nothing is impossible! Lolita Lasrado continues to write her health story with help from her GOQii Coach and is looking forward to achieving all the health goals she has set for herself. 

Do you relate to this story? Do you want to make a positive lifestyle change too? Then subscribe for GOQii’s personalised health coaching service here: https://goqiiapp.page.link/bsr

For more inspiring health stories, check out Healthy Reads. 

#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 […]