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Level Up Holi With This Delicious Homemade Rose Thandai Recipe

homemade rose thandai

We all know that no Holi celebration is complete without a sip of a refreshing glass of Thandai. Honestly, nothing beats the summer heat better than this awesome Homemade Rose Thandai! 

Holi has been celebrated in India since time immemorial and it gives people a chance to let loose and enjoy themselves. What enhances the spirit of Holi is the tradition of drinking Thandai along with other delicacies such as gujiya, mathri, malpua, puranpoli, dahi vadas, etc.

As the name suggests, Thandai is a refreshing milk beverage which helps you cool your system almost instantly and serves as a quick source of energy in this scorching summer heat. So let’s #LevelUp this Holi by preparing some homemade Rose Thandai with natural ingredients!

What You Will Need

  • Skimmed Milk – 1 ½ liter 
  • Blanched Almonds – ¾th cup 
  • Poppy Seeds – 3-4 tbsp 
  • Blanched Pistachios – 3-4 tbsp 
  • Soaked Melon Seeds – 3 tbsp 
  • Cardamoms – 4-5 green 
  • Black Peppercorns – 8-10 
  • Dried Rose Petals – 1-2 tbsp 
  • Cinnamon – 1 inch 
  • Saffron – ½ tsp 
  • Sugar – 1 cup 
  • Chia Seeds (optional) – 1-2 tsp  

For Serving & Garnishing:

  • Kulhads (clay mugs) 
  • Finely Chopped Pistachios 
  • Rose Petals 

How to Prepare 

  1. Pour milk in a pan and bring it to boil. Keep stirring it. 
  2. On the side, add the almonds, pistachios, poppy seeds, melon seeds and 2-3 tbsp of warm milk to the grinder jar and grind it till it turns into a smooth paste. Take that paste out into a bowl.
  3. In the grinder jar, add the green cardamoms, black peppercorns, rose petals and cinnamon. Grind them till it turns into a fine powder.
  4. Add saffron to the milk followed by sugar and stir till the sugar melts. 
  5. Add the smooth paste of nuts and seeds and mix it well. 
  6. Add the dry powder of spices with rose petals and let it boil for 5 minutes. 
  7. Pour it all into a jar or a vessel and add the chia seeds once the milk is at room temperature and not hot.  
  8. Let it cool in the refrigerator.  
  9. Serve it chilled in kulhads and garnish with finely chopped pistachios and rose petals.

Nutritional Benefits of the Homemade Rose Thandai 

Each ingredient added to this recipe has its own importance and all together, this is one of the healthiest drinks out there. 

  • Milk is the best source of calcium and good quality protein. Along with these, it also has Zinc and Phosphorus. Cold milk also acts as an antacid.
  • Almonds, Melon Seeds, Cashews and Pistachios are loaded with healthy fats, Magnesium & acts as a good quality source of protein.
  • The spices used are packed with nutrients such as Zinc, Magnesium, Calcium and Iron. They have antioxidants which helps one stay away from diseases.
  • Poppy seeds are a good source of Iron, Phosphorus and Fiber along with Vitamin B and Linoleic Acid.
  • Saffron provides antioxidants. It is a potent antidepressant, antiseptic and is good for digestion. 
  • Rose Petals are rich in Vitamin C, D, E & K along with malic acid and pectic which helps in building immunity. Most importantly, it strengthens the digestive function and gives a cooling effect to the body.

If you want to make this recipe healthier, you can add fennel seeds instead of rose petals. It would be wise to choose Thandai without Bhang. Do try this nutrient-loaded recipe and let us know what you think about it in the comments below! For hair and skincare tips, how to prepare your own colors and post celebration detox tips, speak to our coaches by subscribing for Personalised Health Coaching here. 

Wish you all a Happy Holi! 

#BeTheForce 

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Wonder Grain: Rice and its benefits

rice

Rice is the most primitive and staple food in many cultures around the world. Many cuisines have the inclusion of rice to make their meals fuller and tastier. Apart from all this it is an important cereal crop that feeds more than half of the world’s population.

Right from its origin it has been an easy to grow, cook and digestive food grain for everyone. Majority of the cuisines include rice as a main course in many different forms.

But, strangely in the current times most avoid rice as it is considered bad when it comes to health. This is only a myth. If we go back in time rice was one of the most used food item in meals and people consuming it were more healthy, fit and thin as compared to today’s condition of where we find more cases of obesity, big waist size, big belly, cholesterol, blood pressure, etc.

Rice is a complex carbohydrate and contains essential amino acids (methionine) that helps in mobilizing the fat from liver and when combined with legume or pulses it becomes a complete protein to provide good muscle growth. Thus, it’s a blessing for vegetarians. Rice when combined with some protein or fiber rich food becomes slow absorbing and hence there is no issue of sudden rise in the blood glucose with it. Diabetics out there,put it back on your plate and relish your taste buds all over again.

Also would like to take this opportunity to clear the myth that “Rice is fatty”, the fact is that Rice is high on carbohydrates and when taken in wrong quantity, combination and timing then it can lead to fat gain, as a result of excess carbohydrates, which the body could not burn.

Listing out some great advantages of this wonder grain:

  • It is an excellent source of Vitamins and Minerals like Niacin, Vitamin D, Calcium, Fiber, Iron, Thiamine and Riboflavin. Thus, it helps in metabolism, immunity and better functioning of organs.
  • Gives you instant energy
  • Light on your stomach to digest thus best to have when sick
  • Best food for high blood pressure.
  • Aids in Digestion
  • Gluten, Sodium & Cholesterol free.
  • Rice abounds in resistant starch, which reaches the bowels in an undigested form. This type of starch stimulates the growth of useful bacteria that help with normal bowel movements.
  • Insoluble rice is very useful in reducing the effects of conditions like Irritable Bowel Syndrome (IBS), and diarrhea.
  • The starch water from rice is utilised as medication for various skin infections.
  • Rice being high on various vitamins, phyto nutrients and carbohydrates, it becomes the best source of post workout meal for endurance athletes. To replenish their glycogen, help in relieving cramps and overall calming effect to the body. One reason have it in your dinner menu.

Too much of anything is not good, so do eat your rice but at timings & combinations which will help you burn it all.

Best time: Morning, Lunch, Post workout, Sick, Dinner (Combine it with a protein or fiber rich food to get the best taste and results).

Another question that often comes to me from my clients is which rice to have? Will give you more info on types of rice in the next blog. For now, opt for the white rice, husk removed and hand polished. As all of this retains the necessary nutrients in the white rice. 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.

#BeTheForce 

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All you need to know about Vitamin K

Vitamin-k-foods

Most of us are aware of Vitamin A, B, C, D and E. But do you know there is Vitamin K as well?  Yes there is Vitamin K which is an essential vitamin for our body.

Vitamin K is a fat soluble Vitamin is founded by Henrick Dam in 1934. It is also referred as antihemorrhagic factor or coagulation vitamin which has been derived from the Danish word Koagulations.

It is available in two forms

Vitamin K1, also known as phylloquinone, phytomenadione, or phytonadione. It is largely found in green leafy vegetables.

Vitamin K2 is known as menaquinones and is mainly found in the bacteria of colon (Large intestine).

FUNCTIONS

  1. It helps in maintaining bone matrix (bone mineralization)
  2. It helps in cellular growth
  3. It acts as a co factor for enzyme that validates protein to bind calcium
  4. It is important for normal clotting of blood
  5. It helps in synthesis of protein in plasma, bone and kidney
  6. It reduces the risk of cardio vascular diseases
  7. It lowers down the risk of type 2 diabetes
  8. It helps in the maintaining the bone health
  9. Ministry of Japan used it in treating osteoporosis
  10. It lowers the risk of liver cancer
  11. It diminishes the risk of non-Hodgkin lymphoma
  12. It is used in treatment of Alzheimer’s disease
  13. It’s antidote treatment of poisoning byrodenticide

Daily Dietary Recommendations

Infants

  • 0-6 months: 2 mcg
  • 6-12 months: 2.5 mcg

Toddlers 

  • 1-3 years: 30 mcg
  • 4-8 years: 55 mcg
  • 9-12 years: 60 mcg 

Teenagers

  • 13 years: 60 mcg
  • 14-18 years: 75 mcg

Adults

  • 19+ years, Female: 90 mcg
  • 19+ years, Male: 120 mcg

Pregnacy and lactation

  • Pregnant or lactating women, 14-18 years: 75 mcg
  • Pregnant or lactating women, 19+ years: 90 mcg 

Food sources for K1

Spinach, alfalfa, cabbage, kale, mustard leaves, collard greens, lettuce, Brussels greens, turnip greens, broccoli, parsley

Food sources for K2

Egg yolk, egg white, chicken, cheddar cheese, salmon, goose liver, bacon

Necessary as supplements for

1.   It is rare in adults but common in new born

2.   People suffering from

a.  Crohn’s disease

b.   Celiac disease

c.   Malnutrition

d.  Gall bladder diseases

e.  Cystic fibrosis

f.   Burn patients

g.  On hemodialysis

3.   People who are alcoholic.

4.   People on thinners

a.  Warfarin (Coumadin)

5.  People on drug (antibiotics) that interferes with vitamin K metabolism

a.   Cefamandole (Mandol)

b.  Cefoperazone (Cefobid)

c.  Cefmetazole (Zefazone)

d.  Cefotetan (Cefotan)

6. People on anticonvulsants

a. Phenytoin (Dilantin)

7. People on cholesterol lowering medications

a. Cholestyramine (Questran)

b. Colestipol (Colestid)

c. Colsevelam (Welchol)

Deficiencies & Toxicity

The deficiency of Vitamin K results in hemorrhage and lowering of blood clotting process. Whereas, steatorrhea may occur in the case of Vitamin K toxicity, though very rare.

Understanding the importance of Vitamin K in maintaining bone health, supporting blood clotting, and reducing the risk of various diseases is crucial for overall wellness. Incorporate Vitamin K-rich foods into your diet and consult with certified expert by subscribing to GOQii’s Personalised Health Coaching here, to ensure optimal levels of this essential nutrient.

#BeTheForce

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10 simple tips for Running everyday

Running every day can get boring sometimes. It happened to me there was a point in time when I got bored of running and started cycling more often. I had been running for over 15 years. Running every day is not for everybody if you have never run before. Running requires a lot of patience and practice. You have to beat it to be able to make it your daily routine.

Lots of us have to keep going back to square one to pull it off. Newbies should be especially careful because lack of training and/or lack of adequate preparation can easily result in injury. Having said the above, running is very doable and the key to keeping yourself motivated to run is finding the right balance between the quantity and the quality of your runs.

Here are a few simple tips that one can follow. This is applicable to both the new first time runners and those who have been running but once in a way get bored

Start Easy: Do not go all out the first time. Start easy and gradually progress if you are a beginner and new to the concept of running.

Keep short distances: Learn to start running by keeping short distances. Do not start with sprinting. That is not running. I always find people when they start running they start sprinting. Sprinting tires you within seconds of the start. More so when you have never ever run in your life. Jogging is the way to start.

Time train instead of distance train: Ideally it is better to train with time rather than with distance. You can start with a 1-minute run and 3 minutes of walk, to begin with. Most find it difficult to run for even 5 minutes continuously if you are just starting to run. Increase the 1-minute run to 5 minutes and walk for a minute. Try to run for 20 minutes a day for a month in this order and gradually increase to 3 km a day next month.

Do not overdo: If you realize that you are breathing hard or rather panting it means that you are overdoing it. Give your body enough time to get adapted to your routine. Human bodies are very quick to adapt to certain physiological stresses provided you allow it enough time. For instance, if you feel you can increase your time from 20 minutes to 45 minutes with a 5-minute break after every 20 minutes, then walk for 5 minutes. There is nothing wrong with it. Moderation is a key whenever you are starting a new physical activity.

Prepare a schedule: Just do not randomly run whenever you want to. Prepare a daily routine. If you have a trainer or a coach sit with him/her and chalk out a proper schedule for running.

Your schedule should also include good rest periods. For instance, if you ran at 6 am the day before, consider running at 5 pm or 6 pm the day after or aim for (at least) a 24-hour rest period between runs. If you want to shorten your distance do that. Do what is comfortable. Run a km or a mile on some days. Have 3 days in a week with real easy runs when you start out and be cautious. If you need an extra day of rest. Take it. 

Pace yourself better. Try and do the long slow distance pace. You will only become better at doing something when you’re able to understand how well your body is reacting and how you have been performing over time. Slow and steady progress is good progress.

Proper nutrition and rest are important: Make sure that the schedule includes proper exercises, nutrition inputs and rest as 3 important components. If you just run without proper pre-workout and post-work meal, stretching and strength training exercises and proper rest all the effort that you are putting to run will be of no use. Go for a balanced diet with simple and complex carbohydrates and protein. Not to mention, getting enough sleep is just as important.

To keep yourself interested run with a partner: There are chances that you are kicked about going running every day but you can easily get bored of your routine. So to tread that path go running with a friend who is equally interested in running or get yourself a trainer who can motivate you every day.

Set a goal to do a long run within 3 months of starting of Aim to run 5 km after 3 months of starting off. Also, set a time goal for completion of this run. Register for a run. Eventually, this will help you bring about a change in your routine and above all, it will give you a chance to look forward to something eventful.

Reward yourself: Last but not the least reward yourself after a good long run. It will not cost much to get a good massage or visit a spa after a long run to feel good about yourself. 

Finally, I would like to end by saying that most of us out there run for varied reasons. Some run to just stay fit and because they enjoy running, some run to get over the runner block that they may have. Some run for a cause so they are motivated to run every day. Whatever the reason may be, run every day or at least 3 days a week because it will keep you healthy. It’s a great addition to have! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s 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 […]