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Nature’s Gift – Raw Honey & Its Benefits

Raw honey and its benefitsHoney is one of nature’s purest foods and is much more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits. Raw honey nutrition is impressive. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. This opaque liquid is not only rich in antioxidants but a plethora of vitamins such as B6, thiamine, riboflavin, pantothenic acid and niacin and minerals such as iron, zinc, potassium, phosphorous, magnesium and selenium.

Health Benefits of Raw Honey

The health benefits of raw honey are not just restricted to weight loss but it can help in prevention and cure of many symptomatic diseases.

  1. Immunity Booster: Raw honey contains bee pollen, which is known to ward off infections, provide natural allergy relief and boost overall immunity. “One study fed 25 subjects about four tablespoons of honey per day for 29 days in addition to their regular diets. When blood samples were taken at the start and end of the study, researchers found a clear, direct link between honey consumption and an increased level of disease-fighting polyphenols in the blood”
  2. Pre and post workout: Raw honey contains natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%). It provides an easily absorbed supply of energy in the form of liver glycogen, making it ideal for energetic morning starts and as a pre and post exercise energy source.
  3. Promotes sleep: Raw honey promotes restorative sleep in two ways. By consuming honey before bedtime, it restocks the liver’s glycogen supply and prevents the brain from triggering a crisis search for fuel, which can wake you up. Secondly, eating raw honey fosters the release of melatonin in the brain by creating a small spike in insulin levels, which stimulates the release of tryptophan in the brain. Tryptophan converts to serotonin which is then converted to melatonin.
  4. Heal Ulcers: Honey reacts with the body’s fluids to make hydrogen peroxide, creating an inhospitable environment for bacteria. Honey may reduce the size, pain and odour of problematic skin ulcers.
  5. Diabetes Management: The combination of raw honey and cinnamon can be especially beneficial to healthy diabetes management.
  6. Increases Haemoglobin: One of the most natural ways to increase haemoglobin is by consuming raw honey. The mineral richness of its opaque cells help increase the iron content of the blood, thereby treating anaemia.

4 Ways To Spot Artificial Honey

Raw honey is a crude form of honey immediately taken out of the cells of the honeycombs within a bee hive. This form of honey is quite pure. It commonly contains bee pollen and propolis which are both two very positive health additions. But, how do you spot pure, organic or raw honey from artificial or adulterated honey? Here are 4 ways you can do that –

  1. The Thumb Test: Put a drop of the honey on your thumb. If it spreads around right away or spills, it’s not pure. If it stays intact, it’s pure.
  2. The Water Test: Fill a glass of water and add one tablespoon of honey in the water. Pure honey will lump and settle at the bottom of the glass. Adulterated and artificial honey will start dissolving in water.
  3. The Shelf Life Test: Pure honey will crystallise over time. Artificial or adulterated honey will remain looking like syrup, no matter how long it is stored.
  4. Light a Fire: Dip the tip of a matchstick in “honey”, and then strike it to light. Natural honey will light the match easily and the flame will burn off the honey. Artificial or adulterated honey will not light because of the moisture it contains.

Honey available off the shelf is the pasteurised form which may not be entirely pure. Artificial honey is a food with many shortcomings, representing a solution of inverted sugar syrup, that comes from refined sugar, which often has other ingredients added.

Such a synthetic preparation can be achieved in domestic conditions, but it is not healthy. Artificial honey contains a physical mixture of glucose and fructose focused elements that have separated from the previous combination of sugar. Hence, your best bet is to procure honey directly from the beekeepers.

We hope this article helps you pick the best form of honey! For more on nutrition, check out Healthy Reads or get this information directly from an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Top 5 Eating Habits That Are Bad For Heart Health

Top 5 eating habits that are bad for heart health

There are lots of habits which play a key role in maintaining good heart health. Eating right, being active, managing stress well and getting good quality sleep are just a few of them. Then, there are habits which are bad for heart health. These habits, over a period of time, if left unchecked, can increase the risk for heart disease. Let’s go over some of these eating habits that can affect your heart. 

Top 5 Eating Habits That Are Bad For Heart Health 

  1. Junk & Packaged Food: This one is a no-brainer. Eating junk and packaged food items like chips, namkeens, maggi and bakery items, etc. are bad for  heart health. These food items are loaded with saturated fats and sodium which increase the amount of LDL (Bad cholesterol) in our body. High levels of bad cholesterol can build up plaque in the blood vessels and clog them, leading to atherosclerosis, heart failures and stroke.
  2. High Sugar Intake: Regular and high consumption of sugar can damage blood vessels and the nerves that control your heart, causing high blood pressure and damage to artery walls. Besides table sugar, there are many food items with hidden sugars that we should avoid like – bakery items, desserts, mithai, packed juices, and instant food items like ready to cook breakfast cereals, aerated drinks, energy drinks, etc.
  3. Overeating: Being overweight is a major risk factor for heart disease. Eating uncontrolled portions leads to weight gain which can cause a myriad of health issues. So avoid eating, not only high calorie foods in large quantities, but be careful about the portion of your regular meals as well.
  4. Eating Red Meat: Red meat is high in saturated fat and there’s also evidence that processed meat increases the risk of cardiovascular disease. Ideally, less than 10% of your diet should come from animals and animal products.
  5. Avoiding Fruits & Vegetables: Fruits and vegetables are a great source of Vit C and beta carotene. These antioxidants help prevent plaque deposition in the blood vessels. So, try including fresh fruits and vegetables in your daily diet. 

Apart from the above mentioned foods, make sure you lead an overall healthy lifestyle to avoid facing any health issues. If you need help with improving your lifestyle or seek guidance to manage an existing condition, reach out to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on heart health, check out Healthy Reads. 

We hope this article helps you avoid these foods which are bad for heart health. Do leave your thoughts in the comments below! 

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Cardiac Diet: Foods To Eat, Avoid & Other Tips

Cardiac Diet: Foods To Eat, Avoid & Other Tips

Whether you want to lose weight, manage cardiovascular issues or simply avoid any health complications, a healthy, clean eating pattern can help you move towards it. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.

The Cardiac Diet – Foods & Habits For A Healthy Heart 

  1. Control portions: Eyeballing your food to check the estimated calories is the easiest way to avoid overeating and over consumption. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low calorie and high fiber foods to fill yourself like raw fruits and vegetables. Take smaller portions of calorie dense and high salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.
  2. Choose raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart healthy antioxidants. Choose bright coloured vegetables to get maximum benefit. Fiber, which is present in vegetables, helps in controlling high BP, fat deposition in arteries and also eases digestion.
  3. Include whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, breads and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.
  4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, breads, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt or Himalayan salt. Be wary if you have thyroid, as you might need regular iodized salt. Flavor your dishes using dill, coriander, mint, lemon, and oregano instead!
  5. Choose low-fat high protein sources: Avoid animal products that are high in fat such as full fat milk, cheese, etc. Go for low fat/toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soya granules, sprouts, powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.
  6. Control the intake of nuts and seeds: Nuts and seeds when consumed in moderation are extremely beneficial. Nuts and seeds like walnuts, almonds, Brazil nuts, chia seeds, sabja seeds, sunflower seeds, and flax seeds are rich in heart healthy fats known as omega 3 fatty acids. These help in increasing the good cholesterol component essential for limiting inflammation in heart patients. However, excess of these nuts and seeds can also lead to increased fat intake which is not ideal.
  7. Engage in cardio activities: As the name suggests, any type of physical activity which affects the heart activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, blood pressure and improve energy levels. It can also help you fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes post every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can be really helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, or aerobics, etc.
  8. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke, damage your heart and blood vessels.

A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. However, balancing your choices and changing your eating habits in the long run is the key to better heart health.

We hope this Cardiac Diet and the subsequent tips help you make a positive lifestyle change. Let us know your thoughts in the comments below. 

For more on Heart Health, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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How Neelima Kulshrestha Managed Diabetes & BP Issues with GOQii

Neelima Kulshrestha The decisions we make, no matter how small, sometimes have a big impact on our life. Have you ever been at a crossroad where you were unsure of a certain decision, but once you took it, it changed your life for the better? Our Player Neelima Kulshrestha was faced with such a decision and as she took it, her life changed for the better. Here’s how her health story unfolded with GOQii. 

Multiple Lifestyle Diseases and Medications 

Neelima is a 38 year old housewife who resides in Delhi. After marriage, her life only revolved around her family and children, leaving no time for herself. At 34, she developed Diabetes, Blood Pressure, Obesity, High Cholesterol, and Triglyceride issues. She was using medications to manage all these issues. 

She had to regularly keep a check on her BP as it would rise constantly. After a while, every time her arm was strapped to check her BP, she would suffer terrible pain in her hands. To help her, her husband began researching to find something like a smartwatch that could monitor her BP 24×7. Upon combing the internet, he found GOQii and was pleased with the reviews. He figured this could be the best option and bought the smart watch from the GOQii Website in Feb 2022. 

Taking A Decision To Make A Positive Lifestyle Change 

“Initially the device was purchased only to monitor my BP. I was not keen on going in for a coach and hence, never activated the code for a 3 month free coaching service,” said Neelima Kulshrestha. But, her husband insisted that she should try the coaching service out as it was free for 3 months. After much resistance, Neelima Kulshrestha finally activated the coaching subscription. In fact, she even asked her husband to attend the intro call and discuss her health with the coach. 

She had joined GOQii with the intention to lose weight. She thought that Diabetes and high blood pressure would be lifelong companions. She was not sure if both these issues could be managed with proper lifestyle changes.

For the first month, Neelima says it was quite a task to connect with the coach and she was not regular. It was during the 2nd month that she gave it a serious thought and said to herself, “Just try and see what happens and what changes the coach is likely to bring about.” Now, she says that, “I have no regrets.”

Once her GOQii Coach slowly started introducing new habits into her lifestyle, she started witnessing the change. She had started feeling active as she started following all the habits that her GOQii Coach recommended – whether it was having vegetable juices or switching over to millets or exercises. She never gave any excuses in spite of having a small child to look after.

As part of her daily routine, she now walks around 20k steps daily as well as exercises regularly. Her GOQii Coach helped her maintain portion control as well. 

Even her husband has seen the changes. Along with her GOQii Coach, Neelima also credits her husband for her change in lifestyle saying, “ If it was not for my husband and his motivation, I would have never been able to do this ever!”    

What Changes Did Neelima Kulshrestha Observe? 

“Neelima’s sugar level has spoken volumes about her dedication towards a healthy lifestyle,” says her GOQii Coach Madhu Soni. Her fasting sugar in April 2022 was 195 and PP was at 150. As of now, her fasting sugar is at 96 and PP at 102.  Her HbA1c has dropped from 8.6 to 6.4 in the month of June.

“When she began her journey with GOQii, her weight was 104kg and now, she weighs 82.4kg. Although her BP has not reached the benchmark, I’m sure we’ll see success there soon as well,” says her GOQii Coach Madhu Soni. 

Recently, Neelima spoke to our Founder & CEO Vishal Gondal on an episode of GOQii Health Stories, where she discussed her journey and the changes brought about by her GOQii Coach Madhu Soni. You can watch the full episode here:

As of now, Neelima Kulshrestha has been an Elite Player for 199 days and is in the top 6% of Active Players on the GOQii Platform. Owing to the changes she witnessed by making small lifestyle changes, she is now inspiring her family and friends to take up a healthy lifestyle as well. 

If this story inspired you or if you want to reduce your HbA1c levels and manage lifestyle diseases, reach out to us by downloading the GOQii App and subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads. 

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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 […]