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GHEE – For a healthier and beautiful life!

GHEE-For-a-healthier-and-beautiful-life

I am not sure how many of you understand what’s ghee? Its homemade pure butter made from milk, preferably cows

Reading the title of this article you must be thinking Have I lost it?. How can Ghee give you a healthy and beautiful life? But, it’s true it can.

Ever since my childhood days I have enjoyed my meals with Ghee and the trend continues even today. Having said that let me clarify that despite having Ghee I have always been lean. Many would attribute this to my genes. Well, no it’s not because of my genes but, largely due to the lifestyle and the food I eat. However, I have come to realise this only now, as a nutritionist. And, a major contributor to my lean and mean body is GHEE.

You would wonder how could that be possible? Believe me it’s no rocket science. Ghee has been an essential part of our cooking and food from ancient days. Our grandparents ate loads of Ghee and yet had no health issues or any kind of blockage in their heart etc. and the best part is they were healthy in every which way- physically and mentally.

Cut to the present times: When I as a nutritionist recommend people to have ghee with their food on a daily basis they are pretty shocked. Some even give me dirty looks as though I have said something that I shouldn’t be saying. Most are worried and ask questions such as how will ghee make me healthy? Ghee is so unhealthy, your cholesterol levels can go up, it can give us heart ailments like a blockage, and certainly it cannot reduce my weight and make me thin. These questions are natural because in the last one decade, we have been told to avoid foods full of saturated fats including ghee because they would cause heart attacks.

Well, you will be surprised to know that this is not true. In fact, research has indicated that the frequency of heart attacks, high cholesterol levels, joint pain, etc, occur more due to the exclusion of ghee or cutting down on it on a daily basis. A 2010 American Journal of Clinical Nutrition meta-analysis that looks at many studies and was done by researchers at Harvard concludes, the evidence linking saturated fats to a higher risk of heart attacks is not convincing.

Let me clarify your doubts and explain to you the properties of ghee, so you understand why it is good to have ghee for your health. Ghee comprises of short, medium and long chain fatty acids, both saturated and unsaturated. It also contains the most healthy and popular fats-Omega 3 and Omega 9 which are also known as essential fatty acids. Ghee also contains Vitamins A, D, E and K. Ghee when prepared from cow milk provides us with the highest natural sources of CLA (Conjugated Linoleic Acid) which helps you to mobilize the stubborn fat in your body to energize you.

Ghee helps one in many ways. It is known to give longevity. Its elemental qualities balance the aging characteristics by enriching the living body.

For centuries now, Ghee has been used as a digestive and an elimination aid to rejuvenate one’s life. It gives one energy, sexual vitality, healthy skin and eyes. Can be used as a lubricant or joints and for alkali sing the blood.

The purity of ghee allows it to penetrate deep in the membrane (protective covering) of cells and nourish when it passes through it.

This is one of the reason that vitamins and minerals from food cooked in Ghee are considered much healthy. The assimilation of the nutrients in the body increases when suspended in a ghee matrix. Due to these inherent properties that ghee possesses, many herbal preparations use ghee as their main carrier oil.

SO all those who have kept ghee aside due to the fear of heart ailments and other health issues, get it back into your daily food routine and see the difference. Believe me you will only feel healthier and beautiful. Find high-quality Ghee at the GOQii Health Store here. For additional nutritional insights, explore Healthy Reads or for personalised information and guidance, subscribe to GOQii’s Personalised Health Coaching here.

Ignite the path to a healthier and more beautiful life!

#BeTheForce

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Plant-based Nutrition: The Pros, Cons and Nutritional Know-How

You may have noticed that in the recent times, there has been a significant surge in the adoption of vegan and plant-based diets. These dietary preferences are celebrated for their numerous merits, which encompass health benefits, sustainability, and ethical reasoning. However, as with any lifestyle shift, there are certain hurdles to overcome.

In this blog post, we will delve into the advantages and potential obstacles associated with vegan and plant-based diets. Furthermore, we will provide valuable insights on how to ensure an adequate intake of essential nutrients such as protein, iron, calcium, and more, enabling you to maintain a well-rounded and satisfying plant-based lifestyle.

Plant-based Diets:

Plant-based diets are gaining favor due to their health perks, ethical alignment, and eco-friendly nature. Rooted in plant-derived foods while minimizing or eliminating animal products, these diets promote health and reduce environmental impact. Embracing this shift means choosing wellness for oneself and a sustainable future for the planet.

Common Vegetarian Diets:

  • Vegan Diet: Excludes all animal products, including meat, dairy, fish, eggs, and usually honey.
  • Lacto-Vegetarian Diet: Excludes meat, fish, poultry, and eggs but includes dairy foods like milk, cheese, yoghurt, and butter.
  • Lacto-Ovo Vegetarian Diet: Includes eggs and dairy products but excludes meat and fish.
  • Ovo-Vegetarian Diet: Excludes meat, poultry, seafood, and dairy foods but can take eggs.
  • Pesco-Vegetarian (Pescatarian) Diet: Includes fish, dairy, and eggs but excludes meat.
  • Semi-Vegetarian (Flexitarian) Diet: Primarily vegetarian but occasionally including small quantities of meat, dairy, eggs, poultry, or fish.

Pros of a Plant-Based Diet:

  1. High Nutrient Density: Plant-based diets are rich in vitamins, minerals, and antioxidants found in fruits, vegetables, and whole grains, which promote overall health and reduce disease risk.
  2. Low in Saturated Fat: They naturally contain minimal saturated fats, reducing the risk of heart disease.
  3. Fiber-Rich: Plant-based diets are high in fiber, aiding digestion, promoting satiety, and regulating blood sugar levels.
  4. Low Cholesterol: Eliminating or reducing animal products lowers dietary cholesterol intake, benefiting heart health.

Cons of a Plant-Based Diet:

  1. Risk of Deficiencies: Careful planning is required to ensure adequate intake of Vitamin B12, Iron, Calcium, and Omega-3 Fatty Acids, as these nutrients are less abundant in plant-based foods.
  2. Potential for Processed Foods: Some plant-based alternatives are heavily processed and may be high in sugar, sodium, or unhealthy fats.
  3. Caloric Density: Plant-based diets can be calorically dense due to nuts, seeds, and oils, potentially leading to weight gain if portion control is not maintained.
  4. Nutrient Variability: The nutrient content of plant foods can vary, so it’s important to diversify food choices to obtain a full range of nutrients.

Macro – Micronutrients:

Plant-based diets, especially vegan ones that exclude all animal products, raise valid concerns about nutritional adequacy. Plant foods often contain less absorbable micronutrients like Iron, Vitamin A, and Zinc compared to animal products. However, a well-rounded vegan diet with diverse plant foods can still provide recommended levels of these essential micronutrients.

Here are some important nutrient food sources in vegan and plant-based diets:

  • Protein: Plant-based sources such as legumes, tofu, and nuts can provide ample protein, and a well-balanced vegan diet can meet protein requirements.
  • Iron: Leafy greens like spinach and iron-fortified cereals are essential sources of plant-based iron, which should be consumed with Vitamin C-rich foods for optimal absorption.
  • Calcium: Fortified plant-based milk and calcium-set tofu are key sources of calcium, crucial for maintaining bone health in vegan and plant-based diets.
  • Vitamin A (beta-carotene): Beta-carotene-rich vegetables like sweet potatoes contribute to Vitamin A intake, essential for vision and immune function in these diets.
  • Zinc: Foods like legumes and nuts are vital Zinc sources in plant-based diets, supporting immune function and overall health when included in regular meals.

In conclusion, plant-based diets offer numerous health and environmental benefits. However, it’s crucial to pay attention to your nutrient intake. Diversify your plant-based foods to maintain good health and effectively prevent or manage diseases. If you opt for a vegan lifestyle, thoughtful meal planning becomes essential to ensure you’re meeting your micronutrient needs.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential.

In the bustling suburbs of Mumbai, amidst the challenges of an underprivileged background, Shubham, 20, stands as an inspiring example of determination and resilience. Self-taught and passionate about health and fitness, he embarked on a transformative journey towards health and fitness 2 years ago when COVID struck the world. What was until then just an idea of being healthy and fit, became an increasing passion and internal call from within that led him to take up fitness more seriously.

Hailing from an underprivileged background in the bustling city of Mumbai, Shubham’s life was a stark contrast to the glossy fitness magazines and high-end gyms that often portray the world of health and wellness. Born into a family where every rupee counted, the idea of pursuing a career in fitness seemed like a distant dream. However, Shubham was not one to be deterred by circumstances.

The Spark of Transformation

At the tender age of 18, Shubham experienced a transformative moment that changed the course of his life forever. He chose to embrace a plant-based lifestyle, turning vegan. For Shubham, veganism was not just about a dietary choice; it was a conscious decision rooted in a deep understanding of animal cruelty and a burning desire to contribute to the well-being of our planet. A student of 2nd year Bachelor of Science, Shubham, can actually explain – What veganism is all about?  According to Shubham, “Veganism is all about clean eating avoiding meat, dairy, eggs etc. It’s about having lots of vegetables, nuts and grains. Veganism has helped me follow a lifestyle for health, ethical, and environmental reasons.”

He further explains, “I have been able to convert 7-8 people into Vegan. Imagine these 7 or 8 people consuming at least around 70kgs of meat in a month which means around 800kgs of meat annually. If we completely eliminate all meat from our diet, we can avoid consuming several hundred kilograms of meat in a year”.

Initially, Shubham faced lots of resistance from his home folks, but when he explained to them his mother and sister were convinced and they are also now vegan along with a few of his friends.

The Rocky Road to Dreams

Despite his newfound passion, life was not a bed of roses for Shubham. He faced the tough decision of leaving his studies midway to help support his family. The weight of responsibilities grew heavy, but his determination remained unshaken. Shubham had his sights set on becoming a beboing star or better known as breakdance, and nothing was going to stand in his way.

The Open-Air Outdoor Gym of Dreams

Financial constraints meant that joining a conventional gym was not an option for Shubham. But he didn’t let this deter him. Instead, he turned the open spaces of BMC (Brihanmumbai Municipal Corporation) gardens in the suburbs of Mumbai into his training ground. Here, amid the rustling leaves and under the open sky, Shubham embarked on his fitness journey. He trains daily. Shubham’s routine is a blend of callisthenics and exercise. With the BMC garden as his canvas, he sculpted his body through bodyweight exercises, proving that one doesn’t need a fancy gym to chase their dreams. Every pull-up, every push-up, and every leap was a testament to his unwavering spirit.

Inspiration in Action

Shubham’s journey is a reminder that excuses are merely obstacles we place in our own path. It’s easy to blame circumstances for our shortcomings, but it takes true grit to defy them. He is living proof that passion and purpose can propel you forward, no matter where you start.

The Heart of the Matter

What sets Shubham apart is not just his dedication to fitness but also his compassionate heart. His choice to go vegan was not just about personal health but about extending his compassion to all living beings and the planet we call home. It’s a reminder that our choices have the power to create ripples of change far beyond ourselves.

A Beacon of Hope

Shubham’s story serves as a beacon of hope for all those who dare to dream against the odds. It reminds us that the pursuit of our passions is not limited by circumstances, and the most incredible transformations often begin with a single, conscious choice.

So, the next time you find yourself making excuses, think of Shubham. Think of the young man who turned a BMC garden into his gym, who embraced a compassionate lifestyle, and who refused to let circumstances dictate his destiny. Ask yourself, “What’s my excuse?” Shubham’s story is not just about defying odds; it’s a testament to the transformative power of passion and perseverance. Let his journey inspire you to break free from limitations, embrace a healthier lifestyle, and chase your dreams with unrelenting zeal. For personalized guidance and support in your journey, subscribe to GOQii’s Personalised Health Coaching here. Your dreams are within reach with the right guidance!

#BeTheForce

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This is What Binge Watching is Doing to Your Health!

binge watchingI’m writing this blog with a pinch of salt because recently, I’ve been binge-watching as well. While stuck in this trap, I realized that this is something serious and needs to be addressed. Binge-watching may not be a new concept but it is quickly becoming the new normal. Thanks to the online streaming boom, you no longer need to watch a single episode with multiple commercial breaks and a cliff-hanger that keeps you biting your nails for another week.

Imagine having an entire series at your fingertips minus the ads. Now imagine what this much entertainment might be doing to you. We all remember Uncle Ben’s quote from Spiderman, “With great power comes great responsibility.” If you’re not responsible enough with your time, can you imagine what binging can do to your personal and professional health?

How Binge-Watching Affects Your Health

  • Kills Time: The humour or suspense in the story will make you want to spend hours watching episode after episode without even realizing. Binge-watching may result in slipping grades, being late to work or class and most of all, not being active.
  • Hello Heath Risks: Sitting for long stretches of time increases your risk of health issues (including diabetes, heart disease, and cancer), even if you also exercise regularly. If you must binge, make it healthier by standing, stretching, and taking mini-breaks for physical activity.
  • Addiction: While binge-viewing can be fun and feel satisfying, there’s always the danger of becoming too obsessed. Behaviour also becomes addictive when it begins to negatively affect other aspects of your life. For instance, if you neglect other activities or responsibilities to binge.
  • Antisocial Alert: Binge watching tends to be a pretty isolating activity. You’re taking time away from other essential things in life like hanging out with friends or working.
  • Binge Watching = Binge Eating: While watching an entire season of a show that caught your eye, you often tend to munch on a bag of chips, bowl of popcorn or multiple chocolate bars at the same time with an accompaniment of a soft drink or two. This happens due to mindless eating which ultimately leads to weight gain and health issues.

Is There a Way to Stay Healthy?

If you must binge, then here are a few tips that will help you be more mindful and make healthy choices consciously.

  1. If you binge, make it healthy by standing, stretching, and taking mini-breaks for physical activity.
  2. Try having breaks between episodes and not snacking while you watch. This would avoid mindless eating, and thus, avoid weight gain.
  3. Prefer watching with family & friends. Chatting with fellow fans about the show can also make your binge habit healthier since it pulls you away from the main screen and allows you to reflect on what you’ve just watched.
  4. Use Time Management as a tool to avoid wastage of time. Prefer setting a particular time slot for your favourite series in your daily routine.

However, Binge Watching is incomplete without Binge Eating. The only option left here is to choose healthier alternatives such as baked kale chips, simple roasted chickpeas, apple chips, salt and vinegar Zucchini chips, nuts and seeds mix, etc.

If you’re looking for more tips to live a healthier lifestyle, you can explore Healthy Reads or connect with a GOQii Coach by subscribing for Personalised Health Coaching here.

#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 […]