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Healthy Eating: Immunity Boosting Ladoos

immunity boosting ladoos

Are you craving for ladoos but hesitate due to the guilt? The question is – why control this craving? Don’t worry. We’ll help you out with an awesome, tasty and delicious immunity boosting ladoos recipe that will rev up your immunity and help you enjoy this treat guilt-free! 

Preparing The Immunity Powder (1 tbsp = 15gm) 

  • Organic Turmeric Powder – 7 tbsp 
  • Cumin Seeds – 4 tbsp 
  • Coriander Seeds – 4 tbsp 
  • Fennel Seeds – 7 tbsp 
  • Whole Black Pepper – 2 tbsp 
  • Cardamom – 3 tbsp 
  • Dry Ginger Powder – 2 tbsp 
  • Cinnamon Powder (Dalchini) – ½ tbsp or 1 stick

Method: Lightly roast all the ingredients (except turmeric powder and dry ginger powder) on a slow flame till you get a nice aroma. Once cooled, transfer them in a grinder and grind them to a powder. Add turmeric and dry ginger powder to it and mix with a dry spoon. Store in a clean, airtight glass or steel jar for 4-6 months.

How To Make The Immunity Boosting Ladoos 

Ingredients (1 cup = 200gm) 

  • Sattu Powder – 1 cup 
  • Ghee – ¼ cup or 3 tbsp 
  • Immunity Powder – 2 tbsp 
  • Grated Jaggery – ½ cup 

Method: 

  1. Heat 1 tbsp ghee in a pan. 
  2. Add 1 cup sattu powder. Mix it and roast it for only 2-4 min on low flame. Shift in a bowl.
  3. Add ½ cup grated jaggery.
  4. Add 2 tbsp. Immunity powder and mix it very well.
  5. Then, add 2 tbsp. ghee (room temperature). Mix it  well.
  6. Shape into ladoos while the mixture is still warm.
  7. Store these immunity ladoos in an airtight steel or glass jar for a week.
  8. Enjoy 1 immunity boosting ladoo daily as a mid-morning snack/ post workout meal/ early morning on empty stomach for energy as well.

Tips while making the Ladoos

  • If you do not have sattu powder then grind roasted chana dal to a fine powder, sieve it and use it.
  • You can also use jaggery powder. If there are granules in jaggery powder, grind it in the mixer grinder to make fine powder.
  • If you are not able to bind ladoos, add a few tsp. ghee as required.
  • If you are allergic to sattu/chana dal flour you can have ½ tsp immunity powder with 1 glass warm water in early morning or with 1tbsp ghee or can be used as garam masala in gravy.

Health Benefits of the Immunity Boosting Ladoos  

  • Sattu is known as the “Poor man’s protein” and is loaded with protein, calcium, fiber, iron and magnesium. It helps in building strength and muscle mass rapidly. 
  • It is excellent for bone health to prevent osteoporosis, cleans out the colon and stomach. Is an excellent cure for constipation and aids fat loss. 
  • It has cooling effects on the body.
  • Ghee is full of fat soluble vitamins, helps to  build strong bones. 
  • Jaggery is loaded with antioxidants, minerals and vitamins. It boosts immunity and guards the body against harmful pathogens.
  • Turmeric aids in the healing of osteoarthritis, CVD, diabetes, asthma, allergies, skin diseases, Alzheimer’s, Parkinson’s and cancer diseases. 
  • Cinnamon helps to improve glucose and lipid levels. 
  • Cardamom, cumin seeds, fennel seeds and coriander seeds are rich in antioxidants and help in relieving digestive issues like bloating and indigestion. Piperine in black pepper can increase absorption of nutrients like selenium, B- complex vitamins, Beta carotene and rich in potassium, manganese and iron. 
  • Dry ginger powder contains thermogenic agents that help burn fat and reduce cholesterol and triglycerides.

We hope you enjoy these immunity boosting ladoos! Do share your experience in the comments below! For more healthy recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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5 Alarming Effects of Overtraining & How To Manage Them

overtrainingOvertraining, in essence, is performing excessive training which your body is unable to recover from – both in and outside the gym. The less severe versions of overtraining may take you a week to recover from. While most fitness experts will tell you that overtraining is worse than undertraining, some people still choose to push themselves which result in alarming physical and psychological effects. 

Signs That You’re Overtraining 

Can you tell the difference between giving it your all and pushing yourself too hard? Here are some signs, symptoms and effects of overtraining you need to watch out for. 

  1. Increased Heart Rate: Check for the elevated resting heart rate. A healthy resting heart rate range is 60-100bpm (beats per minute) and usually, the fitter you are, the lower your resting heart rate will be. If you’re overtraining, you may notice your resting heart rate will be 10-15 bpm higher than usual.
  2. 2. The Gaining or Losing Dilemma: This issue can be extremely problematic for people who gain weight unintentionally. The unexpected weight gain can lead to excessive workouts. The hormonal and inflammatory effects of overtraining can lead the body to lower thyroid function, crank out stress hormones, ramp up inflammatory cytokines, and create an overall environment that favours fat storage.
  3. Muscle Soreness: This is common when you exercise regularly. However, if you’re experiencing soreness for longer than 72hrs, you need a break as this could be a sign of overtraining. If you are aiming to build muscle, recovery is equally important. If your muscles aren’t recovering, it will have a negative impact on muscle gains and can also lead to muscle loss.
  4. Sleep Quality & Insomnia: Generally after a good workout at the gym, you may feel exhausted and fall asleep in no time. But you may notice that even after you have hit the gym and you are exhausted, you are still struggling to fall asleep. This can be linked to an overload on the hormonal and nervous system.
  5. Injuries: If you’re always getting injured or soreness which isn’t healing, then this could mean your body can’t cope with the pressure. Give it a break and take it slow. It’s absolutely vital to rest so that your body regains its strength.

The other signs and effects of overtraining may also include nausea, decreased appetite, allergic reactions, head colds/persistent upper respiratory tract infections, changes in menstrual patterns, decreased coordination and loss of strength. 

How Can You Manage It Effectively? 

Now that you’re aware of the effects, let’s take a look at how you can manage and take possible precautions! 

  • When you are weight training, ensure that you don’t exceed more than 45-75 minutes.
  • The right nutrition is the key to recovery. Make sure you plan your meals to ensure you’re refuelling effectively and getting the right amount of nutrients in your diet with your Pre and Post workout meals. You may require expert advice on this. You can subscribe to GOQii to get personalized advice from a coach and an expert. 
  • Quality Sleep: Physical recovery happens between 10pm to 2am. So getting in some early nights in will aid your recovery.
  • Heart rate devices are a great tool to measure recovery rates. Try these awesome GOQii Trackers. 
  • Plan Regular Rest Days: An excessively sore or weak muscle should be given adequate rest. A good rule of thumb is to wait for 48 hours before working the same muscle group. If that muscle group is still sore, you may need to wait even longer – sometimes up to 5 days.
  • Avoid eating late, sugary foods (or other stimulants). Follow a healthy diet and plan regular rest days until you’re back into a regular sleeping pattern.

 We hope this article helps you overcome all the hurdles to your training. Remember that giving it your best is okay but never overdo it. Do leave your thoughts in the comments below. 

For more articles on training or for some effective and easy home workouts, check out Healthy Reads. To get into a proper training routine and not over-train, speak to an expert by subscribing for Personalised Health Coaching here.

#BeTheForce 

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The Power of the Indian Gooseberry

Indian Gooseberry Benefits

In a fast-paced world that rapidly drains us of energy, it is extremely important to be in the best of shape! In that pursuit, we are constantly searching for an elixir that will give us good health with least efforts.

What if we told you that you can have more energy, focus and overall good health? What if that magic elixir exists? More so, what if it is a fruit that you already know?

If you haven’t guessed it already, we are talking about the Indian Gooseberry or as it is popularly known – “Amla”. Since ancient times, it is used to cure various ailments, even if it is something as simple as aiding digestion to something as complex as fighting Diabetes and Heart Disease.

The Indian Gooseberry (Emblica officinalis or phyllanthus emblica) derives its name from the Sanskrit word “Amalaki”. This tree is a native of India and the neighboring South East Asian countries. The fruit is sour in taste but leaves a sweet aftertaste.

Let’s take a look at how it impacts health!

  • Boost Immunity: The Indian Gooseberry is a powerhouse of Vitamin C and A. It greatly increases white blood cells in our body and is an excellent antioxidant, anti-inflammatory and anti-carcinogenic. It is like a powerful soldier that shields our body against various foreign toxins.
  • Fights Cancer: It has the potential to restrict the growth of cancer cells by keeping harmful free radicals at bay. The Indian Gooseberry also counter-attacks the side effects of anti-cancer drugs, radiation and chemotherapy.
  • Keeps Diabetes in Check: It helps regulate blood sugar levels in many ways. The chromium present in it is responsible for the pancreas to produce sufficient insulin and the polyphenol keeps the oxidative stress low, thus making the body more responsive to insulin.
  • Good for the Heart: The cardio protective properties of the Indian Gooseberry due to the presence of Vitamin A and C, the chromium and iron help reduce cholesterol, increase HDL (Good cholesterol) and reduce LDL (bad cholesterol) and strengthen the heart muscles.
  • Protects the Eyes: Regular use of the Indian Gooseberry can protect our eyes from cataract and short-sightedness. The impressive carotene content in it can keep night blindness away.
  • Promotes a Healthy Liver: It is diuretic in nature, which means that it increases the volume and frequency of urine and fosters regular bowel movement. It also helps in eliminating toxic metals and the ill effects of excessive medication. Thus, it protects the liver. It also provides relief in the case of urinary tract infection.
  • Fountain of Youth: The Indian Gooseberry supports longevity, helps smoothen wrinkles, fortifies the skin, prevents hair loss and greying and provides lustrous hair. Besides beauty, it is also a brain tonic which promotes clarity of thought and boosts memory.

The Not So Good Part of the Indian Gooseberry! 

Since it is high in ascorbic acid, taking excessive quantities at night may erode the enamel in the teeth just like any other citrus fruit. Since it reduces Diabetes, sugar levels may drop, so keep your doctor informed about it. He may change your medication. Being diuretic, excess amla consumption may cause constipation to a few.

How to Eat the Indian Gooseberry

  • The best way to have it would be raw. You can add rock salt and pepper to kill the sourness
  • Powder and tablets are a convenient way to have it, but to be taken under medical supervision
  • Indian Gooseberry juice either freshly made at home or store bought are great options
  • Chawanprash: a healthy way to include it. 1-2 tsp can be taken daily
  • Amla Murabba: Since it has a good amount of sugar, which acts as a preservative, you can wash off the excess sugar syrup just before eating
  • Eat it as a chutney, pickle or you can even opt for Amla Candies

To put it all in a nutshell, taken in any form, it is a simple yet effective way to good health. It is worth its weight in gold and this information shouldn’t be ignored but passed on to the next generation!

Want to know more about the Indian Gooseberry? Let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Power Of Immunity – Part 2

headache

In my last newsletter, I spoke about the importance of the lymphatic system and how a poorly operating system can cause major diseases like cancer.

A poor lymphatic system can also be the reason one struggles to lose weight.

Allergies, sinus, and other immune related diseases, usually get treated with conventional medicine, I am not against this, if it works, use it. But, first make sure your lymphatic system is working well, as it’s this system which boosts immunity and prevents or heals the above related conditions.

In cases of cancer, if doctors suggest the removal of lymph nodes, I strongly suggest second and third opinions. Removing lymph nodes if not necessary, can cause more serious problems in the future. Sometimes cancer cells may have already passed through those nodes to other parts of the body, so removal may not be necessary.

Our body has different parts that contain lymph nodes responsible for removing and cleansing deadly toxins.

It’s a common practice to have one’s tonsils removed during a severe bout of flu and cold. Try never to do that if it can be avoided. Your tonsils have an extremely important role to play in your lymphatic system, so goes the same for an enlarged spleen. Many say these parts of the body don’t have roles to play, but they do.

The lymphatic system, a system of lymph fluid and lymph nodes, is vital for

  • Elimination of toxins. The lymphatic system can be aptly described as the garbage disposal of the body and is responsible for filtering and eliminating toxins.
  • The immune system. The lymph nodes house a high concentration of white blood cells that increase when the body is fighting off illness or infection.
  • Weight loss and weight management. Toxicity is a huge part of the weight loss puzzle. If you don’t support your lymph system, you will have even more trouble losing weight and gaining muscle tone.

The most important thing to remember about the lymphatic system is that it relies on our movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.

This means that exercise, even a simple walk, can stimulate your system to work well and drain toxins out from the body.

The older we get, or even if we are sick or bed ridden, we must make attempts to walk or move so we can help the lymphatic system work.

While all movement engages the lymphatic system, walking is an accessible exercise that everyone can fit into their daily routine. If you don’t have the opportunity to walk around outside, take occasional breaks to simply walk in place.

Deep Breathing

You know how I emphasize on ‘Vitamin O’ being the most important vitamin we need. Well the lymphatic system needs it too. The more you breath, the deeper you breathe, try breathing from your diaphragm, all this helps you stimulate this amazing system.

Yoga

In the deeply restorative practice of Yin Yoga, poses are held for at least 3 minutes, and up to 10 minutes. The pressure of your own body in these prolonged holds can help release areas of lymphatic congestion. Additionally, many of the poses reverse the flow of gravity and twist the body, aiding in lymphatic flow. You can also focus on poses that stretch the hips, since the groin area contains a concentration of lymph nodes.

Legs Up Against The Wall

In this pretty self-explanatory yoga pose, lymphatic circulation in the lower body is maximized. By reversing the flow of gravity in your legs, you circulate the lymphatic fluid and encourage the elimination of toxins.

Dry Brushing

The lymphatic system is pretty close to the surface of the skin. It doesn’t take deep pressure to help release lymphatic congestion, which is why dry brushing your skin is so helpful. This process requires just a few minutes before your shower and stimulates lymphatic flow. You simply brush your body with a stiff, dry brush and this activates the lymphatic system.

Sitting

Have you heard of the modern epidemic called “Sitting Disease?” Studies show that prolonged periods of sitting correlate to an increase in degenerative disease. Research shows that exercise doesn’t reduce the risk of sitting… the only way to reduce the risk is to not sit as much.

Perhaps one factor influencing the correlation between sitting and disease is lymphatic function. Movement engages lymphatic flow, but sitting creates stagnation of lymphatic fluid. Remember, the lymphatic system doesn’t have a pump so you have to be the pump!

Hot And Cold Showers

Alternating between hot and cold showers stimulate the system to work better.

Lymphatic Massage

These are professional massages that are done to help cleanse the system.

Important: Major lymph nodes are situated under the arms, where the breast connects to the armpits and the inner groin areas along the thighs. We need to keep these nodes open for breathing and release of toxins through sweat.

Don’t use antiperspirants, that block these nodes to prevent one from sweating.

Avoid wearing under wire bras for a long time as these block the nodes.

Avoid tight underwear for long periods of time.

Select apparel like cotton that allows the skin to breathe and the body to naturally let go of toxins through sweat.

Do all of this to improve your own immunity without the dependency on heavy medication and drugs. Your body is designed to heal itself, it has the powerful inbuilt mechanism to do so. Start your own healing, and the sicker you may be, the more requirement for helping your lymphatic system and immunity.

From a nutritional aspect, waking up to a glass of warm water with freshly squeezed lemon does wonders for your lymphatic system.

Empower your body’s natural defence system by nurturing your lymphatic system. Incorporate these practical tips into your daily routine to optimize your immunity and overall well-being. Remember, your body is designed to heal itself. Take charge of your health and unleash your innate healing potential! For personalised guidance on enhancing your immunity, connect with our experts through GOQii’s Personalised Health Coaching here. Start your journey towards optimal health today!

#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 […]