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Sattu: Your Natural, Inexpensive, High Quality Protein Drink

sattuThere has never been a single talk session that I have done and left without learning something new from the state, country or participants. On a trip to Kolkata, I learnt about this amazing drink made of roasted gram flour or what is popularly called in Northern India as “Sattu”. One of the participants in my session enlightened me about a drink made from ‘Sattu’ that the locals drink, that keeps them high on energy and healthy through the hot summer months.

I learnt of the health benefits of this drink that has been famous to states in the North of India for generations and used as a natural cure for several diseases as well as a high value, nutrient dense staple food. I picked up several packets of Sattu to bring back with me. What got my interest levels up were the keywords – Protein, Calcium, Fiber, Iron and Magnesium. Sattu has it all.

For many of you who don’t know me, I have the reputation of ripping a product apart, studying and researching on it in detail, testing it in labs for authenticity and nutritional values and then sharing it with everyone I can after using it myself.

‘Sattu’ is your equivalent to a ‘WHEY PROTEIN SHAKE’. Made of roasted gram flour, this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body.

60 grams (4 tbsp) of this roasted flour will give you 19.7 grams of high quality protein along with –
Calcium and magnesium (a fantastic combination as magnesium helps calcium get better absorbed into the body). This makes it excellent for bone health and prevention and treatment of osteoporosis.

Super healthy for growing children and adults!

Iron:  (Iron deficiency is a leading problem and can cause severe health issues.Taking iron supplements can sometimes be too toxic to the liver and cause constipation) Natural iron is best.

Fiber: Excellent source of fiber. All of us know that fiber cleans out the colon and stomach, prevents and cures constipation and aids fat loss and energy levels.

Most of you will be thinking that ‘ Sattu’ will cause a lot of gas just like channa (garbanzo beans/chickpeas) do, in fact it’s just the opposite. Ayurveda states that in this form (sattu) people with gas will be relieved.

It aids fat and weight loss, it’s excellent for strong sexual health and is a natural colon cleanser.

For elderly people, sick people, bed ridden people, people recovering from serious diseases or surgery, sattu or roasted gram flour will build their strength and muscle mass rapidly.

I was not surprised, just overwhelmed, as once again I discover that nature has provided it all to us.We just fail to discover because we got caught up in the trap of marketing and media.

Sattu Can Be Your New Protein Shake 

This is my new protein shake or better still, health drink. 4 tbsp with water OR chaas (buttermilk) sometimes I add pepper, sometimes, roasted cumin (jeera) and sometimes cinnamon. 20 grams of protein. I have one in the morning and one post work out, sometimes even another one as a mid-evening snack, because this glass of ‘Sattu’ fills you up and provides you more than sufficient protein.

You feel lighter, more toned, less bloated (some whey proteins cause temporary bloating) and you know what’s in your glass, unlike the numerous ingredients that you may not even understand on the jar of a whey protein. The person at the stall also said you can add jaggery to make it sweet. It’s an excellent summer drink, extremely cooling for the body.

It is Surprisingly Inexpensive 

When compared to the amount you will pay for Whey Protein, Sattu is a much cheaper and effective alternative. In fact, you can get Sattu from the GOQii Health Store within the app for a discount using GOQii Cash. Putting the cost aside, what’s more important is that I know the quality of protein and what’s going into my glass. If you blend it, it’s better as it may tend to form lumps if not stirred well. Add some lemon to it and you can’t go wrong.

So make the change today and spread the word. The aim is to move from processed to natural! We hope this article helps you. Do share your thoughts in the comments below. For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Tired All The Time? Start With These Superfoods

superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness? 

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness! 

  1. Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
  2. Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well. 
  3. Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
  4. Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
  5. Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
  6. Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
  7. Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline. 
  8. Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels. 
  9. Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
  10. Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer. 

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods. 

For more on nutrition, check out Healthy Reads. If you want to know more about superfoods, nutrition or get a meal plan for a health goal, speak to an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Choose The Right Cup! Different Teas And Their Benefits

Teas and their benefitsTea is considered to be the 2nd most popular drink after water. An article in National Geography dated April 2014, reiterates this statement. According to the article, the world’s top beverage is not Coffee or Beer, its Tea. And a perfect start to the day is with a good cup of Tea.

But What Does Research Say? 

Various studies have been done emphasizing the health benefits associated with consumption of tea. A paper titled –Tea and Health: Studies in Humans authored by Naghma Khan and Hasan Mukhtar with affiliation to Helfaer Professor of Cancer Research, Director and Vice Chair for Research, Department of Dermatology, University of Wisconsin, says that drinking tea has been considered a health-promoting habit since ancient times and modern medical research is providing a scientific basis for this belief. The evidence supporting the health benefits of tea drinking grows stronger with each new study that is published in the scientific literature.

In their paper, the authors say, “Tea plant Camellia sinensis has been cultivated for thousands of years and its leaves have been used for medicinal purposes. Tea is used as a popular beverage worldwide and its ingredients are now finding medicinal benefits”.

“Encouraging data showing cancer-preventive effects of green tea from cell culture, animal, and human studies have emerged. Evidence is accumulating that black tea may have similar beneficial effects. Tea consumption has also been shown to be useful for the prevention of many debilitating human diseases that include maintenance of cardiovascular and metabolic health,” they add.

With tea becoming the latest super-drink among health enthusiasts all over the world, trying various options and experiencing its health benefits, it’s time for us to magnify our knowledge for the same! It’s no wonder that Green tea, Black tea, and Chamomile tea, to name a few, have gained acceptance among many as a health drink. And, why not? They are helping us in numerous ways!

If you are not aware, some of the new entrants into the tea world are Dandelion tea, Ginseng, Peppermint, Cranberry, Liquorice, Thyme, and Raspberry Leaf tea, among many others.

This article will assist you in choosing the right type of tea for the health benefits that you are looking for.

How Tea Can You Help You

1. For your digestive system: Jasmine, Peppermint, Chamomile, Dandelion and Cranberry tea are the most effective teas that can provide relief to your stomach and liver. A number of restaurants serve Jasmine tea as an appetizer before meals. That’s because of Jasmine tea aids in digestion and helps produce saliva which contains digestive enzymes.

Chamomile tea eases and relaxes the digestive system and peristaltic muscles. It also helps to reduce menstrual cramps. A paper titled Chamomile: An herbal medicine of the past with bright future reiterates the above statements. It says, “Chamomile preparations are commonly used for many human ailments such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids”. The study also says that Chamomile tea is one of the world’s most popular herbal teas and about a million cups are consumed every day.

Peppermint and dandelion tea can help reduce bloating after a heavy meal and also increase the secretion of digestive enzymes. Another study titled: A review of the bioactivity and potential health benefits of peppermint tea, suggests that Peppermint tea, brewed from the plant leaves, and the essential oil of peppermint are used in traditional medicines.

2. For cold, cough and flu: Ginger, Thyme, and white blossom tea have essential oils which help the body fight against viruses and infections. A concoction of ginger tea with honey is an age-old Indian alternate medicine for treating common cold and cough. The anti-inflammatory compounds gingerols and shogaol in ginger root help relieve a sore throat quickly, and they also kill cold-causing viruses.

3. To relieve aches and pains: Green tea, Chamomile, Red bush and Rooibos Tea. Nothing can be better than Green tea to cure body aches, pain, and swelling! These teas have huge amounts of antioxidants and minerals that give them the magical pain relieving properties.

Green tea also helps reduce puffiness and dark circles under the eyes when a soaked and cooled tea bag is used as an eye pad to soothe the eyes and area around it. Many of the beneficial effects of green tea are related to its catechin, particularly (-)-epigallocatechin-3-gallate, content. “There are human studies on using green tea catechins to treat metabolic syndromes, such as obesity, Type 2 Diabetes, and cardiovascular risk factors,” the study adds.

4. For healthy and radiant skin: Calendula, White tea, Green tea and Liquorice tea help clean the skin at the cellular level by removing toxins. These teas play a major role in activating the lymphatic system and detoxifying the liver. Their extracts can prevent pigmentation, eczema, and pimples.

A study –Green Tea and Skin concludes that the outcome of the several experimental studies suggests that green tea possesses anti-inflammatory and anti-carcinogenic potential, which can be exploited against a variety of skin disorders. Although more clinical studies are needed, supplementation of skin care products with green tea may have a profound impact on various skin disorders in the years to come

5. For reducing stress and lack of sleep/insomnia: Chamomile, Passion-fruit, Lemongrass and Mint tea promote placidity and coolness into the body, reducing stress and promoting calmness.

Chamomile tea is made with dried flowers of the chamomile plant and it can help fight insomnia. Fruit teas are packed with vitamin-C and antioxidants, making them a fresh and fruity option for the tea lovers.

Lemongrass tea is stimulating and helps the body recover from tiredness and discomfort. Lemon balm and mint teas are ideal for winters as these protect from cold and also help in improving concentration. Mint when added to any ice tea can be another refreshing option.

6. To refresh and energize you: Green, White, Oolong, Calendula, Roasted Dandelion, Natal, Lemon balm and Liquorice root teas are best for maintaining health and fitness due to the brimming amounts of antioxidants present in them. These herbal mixes are effective in the detoxifying body as they act as natural diuretics which help in removing toxins from kidneys.

Lemon balm and Liquorice tea is ideal for nervous system and maintains a regular flow of energy through the body. Green tea promotes weight loss – which can be attributed to the thermogenic effect of the antioxidants and caffeine present in it.

7. To prevent and treat nausea and vomiting: Apart from being refreshing, Peppermint, Ginger, and Raspberry teas provide other benefits too.

To begin with, peppermint is Anti-emetic (prevents vomiting) and also promotes the formation of bile in the gall bladder for better digestion of fat. Many people find the taste of this tea to be very strong, but one can adjust the strength by dilution according to the taste.

Ginger tea is a venerable solution for cold, cough and sickness in India. Hot ginger tea can be made either pure or with a ginger and herb mix. Raspberry leaf tea is a boon for pregnant women to overcome morning sickness as it is said to be a tonic for the uterus.

Based on your needs, you can pick and choose which teas and their benefits you’d want to explore! Hope this article helps you. Do let us know your thoughts in the comments below.

For more articles like this, check out Healthy Reads. To know more about teas and other concoctions that can help you, speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Making Fitness & Health His Grammar For Life – Kamal Nath Thakur’s Health Story

Kamal Nath Thakur

Engaging in physical activity is good. Sports do help us maintain our fitness but that’s not all when it comes to living a healthy, holistic lifestyle. You have to watch what you eat, your sleep timings and manage your stress well, to name a few. Our Player Kamal Nath Thakur was of the opinion that he was healthy until he met his GOQii Coach. Here’s how his Health Story unfolded! 

Joining GOQii & Not Opting For Coaching 

Kamal Nath Thakur is a 52 year old working professional from Ghaziabad. He is a badminton player and considers himself to be a fitness freak. He was introduced to GOQii in 2019 by his 14 year old daughter Kavya, who saw an advertisement in the newspaper. 

Initially when he enrolled, he was of the impression that he knew all about health and fitness, hence, he opted out of personal health coaching and decided he did not need a coach. His decision was also influenced by the fact that he felt it was very difficult for him to follow the habits suggested by a GOQii Coach. 

While he opted out of coaching, he participated in various challenges issued in the GOQii App such as the steps challenge, health quiz and even browsed through Healthy Reads. 

The Health Story Begins For Kamal Nath Thakur 

In April 2021, Kamal Nath Thakur had contracted COVID and was hospitalized for almost a week. He had lost 10kg and began experiencing regular pain in his right leg. During this time, he was contacted by a GOQii Coach for personalized health coaching. Considering his condition, he opted for the service and says that it was one of the best decisions he ever made! 

Initially, he was coached by GOQii Coach Prachi, who guided him regarding his food habits in terms of the timing of his meals, food content and mix and the benefits he would derive from it. He says, “I started feeling a change in my body. It was visible”. 

Since then, he has been extremely particular about his food intake, nutritional value and how and when he should eat, which foods to avoid and so on. Kamal Nath Thakur says, “She was wonderful in explaining everything in detail”. 

After a while, he was assigned Coach Pradnya. He discussed his persistent right leg pain with her. Coach Pradnya suggested some leg stretching and leg strengthening exercises he should follow. Kamal Nath Thakur found these exercises to be extremely helpful. He says, “It was a boon for me in the hour of need. With her guidance in almost all fronts, like healthy food habits, regular suggestive exercises, relating to healthy reads, I had become a completely fit man with working knowledge of how to keep myself healthy”.  

He says that his habits changed tremendously after joining GOQii. Where he would usually complete a target of 3,000-4,000 steps, he now clocks in 15,000 steps daily. Before, he wasn’t particular about his food habits but now he focuses on the time and composition of his meals. He also follows and attends classes on GOQii Play. 

Coach Pradnya has been in touch with him daily and guides him via chat or call. She advises him as per his requirement. He says that it has been a fun change for him. He is a health champion in his organization and has even recommended GOQii to two of his colleagues who are now using the wearable and the app. 

Our Founder & CEO Vishal Gondal recently spoke to Kamal Nath Thakur about his experience with GOQii on the latest episode of GOQii Health Stories where we feature players who have benefitted from personalized health coaching. You can view the whole conversation below:

What Does GOQii Coach Pradnya Have To Say About His Change? 

“Kamal was following a healthy lifestyle including healthy, timely meals and daily walking. He was having pain in his right thigh after recovering from COVID. Though it was unusual, we decided to try leg stretching first. I also suggested ginger detox water to reduce the pain naturally. Ginger being anti-inflammatory has pain reducing effects. He felt a lot of relief. 

As he spends a lot of time sitting in the office and the car while traveling, it might have led to stiff muscles. After a few days, we started leg strengthening exercises to strengthen his leg muscles. It helped him cure almost all the leg pain. Now, he is confidently working to improve his immunity further, doing full body exercises and eating healthy meals.’‘

Kamal Nath Thakur and his family are truly a GOQii Family with his wife Sangita, daughter Kavya and son Ketan – all being GOQii Players. From merely being fit to being in the Elite category within a year’s time shows his discipline, consistency and dedication to being fit and healthy! 

Do you relate with this story? Do you want to make a lifestyle change like the way Kamal Nath Thakur did? Then join GOQii’s personalized health coaching and begin writing your Healthy Story today! You can subscribe 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 […]