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Coconut-The Super Fruit & Its Many Benefits

Coconut uses and benefits

“Why are you eating a coconut? It’s so fattening!” This comment was directed at me once and I couldn’t hold myself back and burst into laughter. But, at the same time, I was not surprised at this question. Most people consider it to be a fatty fruit. If that is the case then all those who include it in their daily food intake should be fat. This should be the case not only in India but in many other countries like Sri Lanka, Thailand, and Philippines where coconut is one of the main ingredients used for cooking.

Coconut can be consumed in various ways – fresh, dry form, coconut water, coconut oil, or coconut milk, etc. Interestingly, each form has its own significance. Coconut does have saturated fats (which is not as harmful as vegetable oil) but, it also has unsaturated fats (like polyunsaturated and monounsaturated fatty acids), polyphenols, vitamin K, vitamin E and minerals like calcium, magnesium, iron, copper, manganese, zinc and also dietary fiber.

Why Should It Be An Important Aspect Of Your Diet? 

  1. Coconut oil helps in healthy growth of hair and gives it a shine
  2. It helps control high cholesterol levels, high blood pressure and atherosclerosis as it has 50 % lauric acid
  3. Thanks to its Vitamin E content, it helps in moisturizing all skin types and it does not have any adverse effect
  4. It increases immunity as it has anti-bacterial, anti-viral, and anti-fungal properties thanks to Lauric acid and Capric acid. These properties also help in digestion and help one find relief from irritable bowel syndrome
  5. It improves the secretion of insulin, hence controls blood sugar levels as well
  6. It is good for the bones as it has Calcium and Magnesium
  7. It helps in healing damaged issues and infections
  8. MCT’s (medium chain triglycerides) present in coconut help reduce appetite

It is not only a fruit that can be eaten but, it also has water which you can drink. Just like the fruit, Coconut water also has many benefits! All we know about Coconut water is that it is a refreshing drink. While that is true, let’s delve a little deep to know more about it and its benefits.

Benefits of Coconut Water 

Besides less sugar, coconut water is packed with sodium, potassium, folic acid, B complex vitamins, calcium, magnesium, phosphorus, zinc, and iron minerals… So many nutrients in just 200ml of water! Drinking Coconut water not provides the aforementioned nutrients but it also helps in many ways to conquer health issues.

  1. It slows down the ageing process and also can be applied on eczema and acne
  2. It is good for digestion as it has anti-fungal, anti-bacterial properties
  3. It hydrates our body faster than normal water as it has natural electrolytes
  4. It is definitely healthier than fruit juices because it has fewer calories
  5. It has anti-carcinogenic and anti-thrombotic properties to reduce cholesterol levels
  6. It helps in finding relief from UTI and kidney stones as it acts a diuretic

Coconut water has 40-60 calories per 200ml – which is great for your health! More so, there are various uses for coconut oil as well! So what are you waiting for? Add this super fruit to your diet now!

We hope this article helps you! For more on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below!

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A Quick 6 Minute Workout You Can Do Anywhere

fitness

With the gloomy weather and continuous downpour, it can get difficult to venture out to get some of that essential exercise. But don’t let the heavy rainfall keep you from working out. Get fit at home with this quick 6 minute workout! It is designed to help you reap all the benefits of a workout using only your body weight, a chair and a wall. You won’t need any special equipment and can perform this routine anywhere! We’d say it’s perfect for a rainy day!

The Quick 6 Minute Workout

  1. Jumping Jacks: This classic cardio move is a great way to warm up. It improves strength and endurance, increases metabolic rate, burns calories and is great for your heart and lungs as well!
  2. Wall Sit: Wall Sits are great in working out the two groups of muscles in your thighs. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  3. Push-Ups: work many muscle groups at the same time, giving your body a full workout! You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few push-ups. It stimulates metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  4. Abdominal Crunch: Crunches work on the Rectus Abdominis Muscles. It is a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles, thus helping you build abs.
  5. Step Up Onto Chair: This exercise is great for targeting your quad and Gluteus Maximus Muscles, giving you strong, powerful legs.
  6. Squats: are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  7. Triceps Dips On Chair: It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps – the muscles on the back of your upper arm.
  8. Planks: help in strengthening the midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen the inner core muscles that support your joints. It helps in reducing belly fat and back pain. At a time, it works on all your core muscles.
  9. High Knees Running: This is a nice warm-up. High Knees Running on Spot is good practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. What’s more? It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  10. Lunges: are easy-to-learn, safe and an incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  11. Push-Up & Rotation: This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  12. Side Plank: works your entire core but particularly targets an often weak muscle called the Quadratus Lumborum. It helps to reduce risk for lower back pains, improves your balance and structure.

Perform the above exercises in rapid succession with 20 seconds for each exercise followed by 10 seconds of rest in between. Don’t forget to stretch before you begin!

These 6 minutes that you will give to your body and your health are equal to 0.5% of your day! So go out there and get fit the HIIT way! Don’t forget to leave your thoughts in the comments below.

Find more exciting, quick workouts and fitness related articles here. You can also tune in to our live, interactive classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! Book a class now from the GOQii App.

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Healthy Eating: The Ultimate Amla Drink

ultimate amla drink

The Vitamin C rich Gooseberry (Amla) peaks during this season! This Indian superfood strengthens the body, expels toxins and improves defence mechanisms. It also improves eyesight, hair quality, prevents graying of hair, boosts immunity and provides so many more benefits! If you liked Amla before, you’re going to love it even more as this Ultimate Amla Drink!

Fun fact: A single Amla can give you Vitamin C equal to that of 2 Oranges. Isn’t that amazing? 

What You Will Need:

  • Amla (chopped) – 1
  • Cumin seeds powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Mint leaves (chopped) – 1 tsp
  • Ginger – ¼ tsp
  • Pink salt – ¼ tsp
  • Water – ½ glass

How To Prepare:

  1. In a mixture jar, add the Amla, mint leaves and ginger. Blend it well into a fine paste. Add some water and blend again.
  2. Now add cumin seeds powder, turmeric powder and pink salt. Blend it well.
  3. Using a sieve and strain the Amla paste by pressing with a spoon.
  4. In the output, add ½ glass of water and drink it slowly as your morning drink. If required you can also add some honey.
  5. You can drink this every morning, especially this winter season when we get them fresh.

 Highlights of the Ultimate Amla Drink

  • Weakness of body, heart and mind shall be dispelled by taking this fresh Amla juice.
  • The best way to detox your system and improve organ health.
  • Immunity boosting to help you stay away from any health lows.

We hope you enjoy this recipe as much as we enjoyed sharing it with you! Find more healthy recipes here. You can also get recipes customized and tailored to your health goals by speaking to a GOQii Coach. Subscribe to Personalised Health Coaching here.  

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Three Powerful Relaxation Techniques For Immediate Relief From Stress

relief from stress

Tight deadlines, erratic working hours and sometimes being unable to manage the work-life balance can take a toll on your health. There are many factors that contribute to stress and if you find yourself feeling sad, anxious, angry, confused or scared without explanation, you are not alone. The specific reasons for stress are as varied as the people themselves but there’s hardly anyone who can escape the clutches of stress. How does one remain grounded and feel a sense of equanimity? Here’s help!

Powerful Relaxation Techniques You Can Practice 

Following are three go-to relaxation techniques that therapists use to help their clients relax. Not all techniques may work for everyone but at least one of these should work for you.

1. Progressive Muscle relaxation

This exercise is very effective in lowering stress levels and can also reduce physical problems like headaches or stomachaches that accompany feelings of stress. This practice also improves sleep. When you are stressed your muscles tighten without your conscious awareness. Regular practice of PMR helps you to become aware of the difference between a tensed muscle and a completely relaxed muscle, thus improving your ability to recognize your bodily response to anxiety and mitigate it.

  • Sit down on a chair with a backrest such that you are sitting erect but not tensed.
  • Close your eyes and take a few deep breaths.
  • Once you breath slows down, progressively tighten one muscle group (neck and shoulders or upper arm and lower arm) at a time for about 10-15 seconds.
  • Once the time is up, release the tension in the muscles completely with a long exhalation and observe the sensation in the relaxed muscles.
  • Continue this with each muscle group from head to feet.
  • You could do this 2-3 times a day and even before going to bed.
  • Avoid doing this with any part where there is a sprain or other injury.

relief from stress2. Diaphragmatic Breathing

Also known as belly breathing, it is the optimal way of breathing as it actively engages your diaphragm. Belly breathing leads to improved oxygen flow to the rest of the body. This kind of breathing triggers a relaxation response by stimulating the vagus nerve, the longest nerve emanating from the brain. This nerve has a significant role to play in reducing blood pressure, heart rate, improving calmness, relaxation, and digestion. When engaging in breath based meditations most people practice belly breathing. Chest breathing is something we learned to do as a reaction to stress. For belly breathing, follow these steps:

  • Sit comfortably or lie flat on your bed or any other comfortable surface and relax your shoulders.
  • Place one hand on your chest and the other on your stomach.
  • Breathe in through your nose for 2-10 seconds (according to your capacity).
  • Feel the cool air moving through your nostrils into your abdomen, making your stomach inflate. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
  • Press gently on your stomach, and exhale slowly for about 2-10 seconds.
  • With every exhalation you will notice the stomach deflate under your palm
  • Repeat these steps several times and observe your body relax.

3. Guided Imagery

This is a focused practice that involves all or most of the 5 senses, to kindle calming responses in the mind and the body. Guided imagery uses imagination to take one to a calm, peaceful place, internally. This is a powerful tool that has a positive impact on blood pressure, breathing, oxygenation and heart rate. It can reduce pain and also improve the healing process of the body and mind. Our body reacts the same whether we experience something in reality or imagine it. So when you imagine yourself sitting in a beautiful green meadow and watching a clear stream of water flow over smoothened rocks, your body responds as if you were actually in the meadow.

  • Sit down or lie down comfortably and close your eyes.
  • Take a few deep breaths to help you relax.
  • Imagine a scene that is calm and peaceful. This could be a beach, a meadow, a valley, the mountains or a riverside, according to your preference.
  • Visualise the scene and slowly add some details, like a gentle breeze, fragrance of the grass, gurgling sound of water or the chirping of birds. Is the sky a clear blue or do you see fluffy white clouds?
  • It helps to visualise you walking through the scene and experiencing the beauty and serenity using all your senses.
  • And as you walk through the scene and go deeper you feel more and more relaxed.
  • Continue to breathe slowly and experience the sense of peace that envelops your body and mind. Think of a word or sound that you can use in the future to help you mentally return to this place.
  • When you feel ready, gently bring yourself back to the present. Tell yourself that you will feel relaxed and refreshed when this is done and slowly open your eyes. Notice how you feel right now.
  • You could also use a recorded guided imagery audio, which is generally available on many of the free versions of meditation apps.

If these techniques helped you, let us know in the comments below! Find more articles to help you manage stress here. For further guidance on managing stress and lifestyle, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching.

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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 […]