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Healthy Summer Drinks & Their Benefits

Summer Drinks RecipeThe rising mercury can leave you quite tired and dehydrated. While water can help you avoid dehydration, turning to some healthy drinks can help you replenish the essential nutrients you need to beat the heat! Here’s a guide to some flavorful and refreshing combination of summer drinks to get you through this season!

1. Sattu Sherbet  

Sattu has an extremely cooling effect. It is not only refreshing but is also filling. Generally prepared by roasted bengal grams, they are sieved and then ground to a fine flour. This flour can be used to make Sattu Sherbet. One can either serve Sattu with jaggery or with cumin seeds powder and chopped coriander leaves with Himalaya Pink Salt and water. Sattu Sherbet is full of nutrient fibre and protein, a super summer cooler!

Ingredients:

  • Chana sattu – 2 tbsp  
  • Lemon juice – 2 tsp
  • Roasted Cumin powder – ½ tsp
  • Mint leaves – 2 tsp (chopped)
  • Black salt/Rock salt to taste
  • Coriander leaves
  • Chilled water

Method:

  1. Add all ingredients in a jug and mix well
  2. Serve in glasses along with some ice cubes
  3. Garnish with more mint leaves

Benefits of Sattu Sherbet:

  • Good source of energy
  • Improves digestion
  • Good for  skin
  • Good for diabetes: Sattu has low glycaemic index and keeps our sugar level in check
  • It has more insoluble fibre and flushes out oil consumed in diet
  • Maintains healthy weight
  • Sattu consists of vitamins and minerals, especially protein that keeps you strong and takes care of wear and tear of muscle which works great as a post workout drink .

2. Aam Panna

One of the traditional summer drinks, Aam Panna is considered as one of the best! It will help your body stay cool and hydrated. This drink is prepared using raw mango pulp blended with cumin and mint leaves. It’s a refreshing drink that takes care of your skin!

Ingredients:

  • Raw mango pulp – 4 tbsp  
  • Jaggery for taste
  • Roasted cumin seeds powder – 1 spoon
  • Black Salt – ¼ spoon
  • Water and Ice cubes

Method:

  1. Boil the raw mangoes till they become soft
  2. When cool, remove the skin and squeeze the pulp with a spoon
  3. Mix all the ingredients in a mixer, blend well
  4. Add 2 cups of water
  5. Put ice cubes first in glass and pour the panna over it
  6. Garnish with mint leaves and coriander leaves

Benefits of Aam Panna:

  • The Vitamin C takes found in Aam Panna takes care of skin infections during summer and it detoxes the body
  • Improves digestion: Black Salt and mint leaves enhance the effects of digestion
  • Improves immunity
  • Takes care of sunstroke

3. Shikanji

Also known as Shikanjbeen, Shikanji is one of the most favourite summer drinks of India. A flavourful summer cooler that is rich in vitamin C. This lemonade is a mixture of normal water with lemon juice and some Indian spices such as roasted cumin seeds powder, black pepper powder, black salt and ginger.

All the spices found in Shikanji enhance flavour and improve the absorption of Vitamin C. It is anti-inflammatory in nature and prevents sunstroke.

Ingredients:

  • Chilled water
  • Lemon juice
  • Roasted Cumin Seeds Powder – 1 spoon
  • Black pepper powder – ¼ spoon
  • Black Salt – ¼ spoon  
  • Mint leaves
  • Jaggery/Sugar to taste

Method:

  1. Blend all the ingredients
  2. Put a few ice cubes and garnish with mint leaves

Health benefits of Shikanji:

  • Improves digestion
  • It works as an antioxidant. As lemon is rich in vitamin C, its alkaline nature protects the cells from oxidation
  • Natural coolant: It keeps the body cool and hydrated.
  • Prevents the loss of electrolytes due to sweating

4. Kokum sherbet

The scientific name of Kokum is Garcinia Indica. It is a perfect refreshing, energizing and hydrating drink. 

Ingredients:

  • Kokam – 2 cups
  • Roasted ground cumin seeds – 1 sp
  • Black Salt – ½ sp  
  • Sugar/Jaggery to taste

Method:

  1. Soak dried Kokam in hot water till soft,
  2. Blend and make it into a puree, strain the puree and discard seeds and hard particles
  3. Add 3 spoons of this puree in a glass and fill with chilled water
  4. Adding sugar or jaggery, mix the cumin seed powder and Black Salt
  5. Serve with ice cubes and mint leaves ,

Health benefits of Kokum Sherbet:

  • Kokam acts as a natural coolant
  • It removes pitta dosha  as per Ayurveda
  • Has good Vitamin C and Antioxidant properties
  • Improves digestion
  • Helps in relieving skin rashes

Do try these summer drinks and let us know your thoughts in the comments below! For more tips on keeping cool during summer, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here. 

#BeTheForce

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India Is Still Stressed Says GOQii’s Annual India Fit Report 2022-2023

India is still stressed

With the pandemic far behind us and life returning to normal, you would have thought that stress levels would reduce but unfortunately, that is not the case. Through a survey conducted among 10k+ Indians, to understand how Indians are coping post-COVID and if stress levels have increased or decreased, we found that stress still continues to plague Indians. Since 2021, the overall percentage of people suffering from stress has gone up.

IndiaFit Report 2022-2023

Why Is India Still Stressed?

The current work environment globally and in India has been quite stressful. From tech  companies to startups, employee layoffs have become a daily affair. The problem of over-hiring, cost pressures and funding challenges are all posing problems for companies and especially start ups. The current work environment and financial instability are the top 2 major factors impacting the stress levels of Indians

Reasons for stress - India Is Still Stressed

26% of Indians are stressed due to their current work situation and 17% due to financial instability. 14% are stressed due to Relationship troubles. The current work environment has become stressful with long working hours, lack of job security, low wages, and growing competition. 

Since last year, job losses, pay cuts and mental health issues have become more common. With the economy in a state of flux, many people are worried about their future prospects. People are unable to deal with or find ways to tackle the situation. This has led to a lot of anxiety and stress.  

Are Women Stressed More? 

Our gender study showed that women are more stressed than men. Compared to 2021, we see that stress levels among women has increased from 25% to 27% in 2022.

Stress by genderSome of the key reasons attributed include pressure to balance family, work and health issues. Gender inequality is a major contributor to the higher stress levels among women in India. Despite advances in education and economic opportunities, women are still not treated as equals to men in many spheres, including in the workplace, in decision-making roles, and in the home. This lack of equality causes them to feel undervalued and leads to higher levels of stress. This can lead to feelings of anxiety and stress. 

Women in India often face pressure to balance their responsibilities at home and at work. Women are often seen as the primary caregivers in many households, and they can face considerable pressure to take care of their families while also succeeding in their careers. This can lead to overwhelming levels of stress. 

Speaking about the study, our Founder & CEO Vishal Gondal said, “Our study indicates that ​​the current economic and financial instability is creating unprecedented stress among people who are struggling to stay afloat in a rapidly changing world. The mounting uncertainty is the basis of the high stress levels which can be controlled with a balanced diet, changes in lifestyle and appropriate sleep patterns. We at GOQii believe that preventive healthcare is the future and the only viable, long-term solution given the huge load on the healthcare system in India. Stress & Mental health has a huge impact on physical health and overall quality of life, hence addressing it sooner with a healthy and wholesome lifestyle is the only way ahead.”

To know more about how stress is affecting Indians and the severity of stress levels in India, download the India Fit Report 2022-2023 here.

If you’ve been feeling stressed and want to learn how to manage stress, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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How Does Omega 3 Help Muscle Building and Recovery

Omega 3

As we all know Omega 3 fatty acids are essential fats required by our body & we must get it from diet because our body cannot produce them on its own. There are 3 most important types of fatty acids which are:

  1. Alpha Linolenic Acid (ALA)
  2. Docosahexaenoic Acid (DHA)
  3. Eicosapentaenoic Acid (EPA)

Among this ALA is mostly found in plant oil like Flaxseeds oil, Soya bean and canola oils. While DHA & EPA are found in Animal food, mostly in fish and other sea foods. Our body can convert a small amount of ALA into DHA & EPA but it’s still not the optimum amount requirement by the body.

We all connect Omega 3’s with heart & brain health but we neglect the fact that it is essential for athletes and for people to lead an active lifestyle. Yes, from protecting our heart and brain, it plays a vital role in blood vessels, lungs, immune system, endocrine system and easing recovery after a workout.

As we know, protein is the main nutrient for athletes or sports persons, regardless of the workout whether it is weight lifting, cycling, running, swimming or muscle building. But do we know that Omega 3 fatty acids are equally involved in muscle protein synthesis? It is the process our body goes through to convert the protein we take, into fuel which is required by the muscles to grow, repair and stay strong after a workout. Having a good level of these fatty acids in your muscles during exercise seems to help muscle growth and recovery.

Food Sources for Omega 3

We can get adequate amount of Omega 3 fatty acids by eating variety of foods such as

  • Fish & other sea foods: Especially cold water fish such as Salmon, Tuna, Mackerel, Herring and Sardines
  • Plant oils: Flaxseeds oil, soya bean oil & canola oil
  • Nuts & seeds: Chia seeds, walnuts & flaxseeds
  • Some fortified foods also contain Omega 3’s. These include yogurt, milk, soy beverages, eggs and juices.

Why Do We Need Omega 3 Fatty Acids Before a Workout? 

  • It Improves endurance
  • Helps one perform better
  • Builds muscle
  • Helps increase lean body mass and decrease fat mass
  • Improves recovery time by reducing Inflammation

It’s common to feel sore post a workout. In fact, some people start to feel sore and stiff 2 days after a heavy workout. This is referred to as Delayed Onset Muscles Soreness (DOMS). It can affect workout motivation and performance and is caused by inflammation in muscle cells. Omega 3 helps inhibit the onset of DOMS and additionally helps in temporary muscle strength loss as well, improving workout performance.

Omega 3s increase muscles building response to amino acid (protein) & insulin too – both of which are normally released by the body during exercise. It means the more Omega 3 we have, the better the chances are in maintaining muscles and rebuilding them.

With increase in age, we can see progressive loss of muscle mass. It becomes more difficult to maintain and build muscles. The main cause can be a decreased response to both resistance training and protein intake. The Anti inflammatory properties of Omega 3 plays a role here by enhancing muscle sensitivity to protein and resistance training that will allow for greater gains in muscle size and strength with increasing age.

Omega 3 fatty acids can also help in decreasing the need for oxygen during exercise, which means that the body will work more efficiently and require less energy for the workout. This will directly help in improving recovery time.

Omega 3 fatty acids also play a great role for the person whose goal is to lose weight. Omega 3 fatty acids can help you burn fat by using it as energy. Here, the thumb rule is the more omega 3s you have, the better your body will function as it burns more fat for energy as you exercise.

Requirement

Requirement of Omega 3 fatty acids changes from person to person. Athletes and people who live an active lifestyle tend to have higher omega 3 needs than the average person. The required range varies from 1g to 8g per day of EPA & DHA. It is also advised to take it before an exercise session for better results.

We hope this article helps you! Do leave your thoughts and queries in the comments below! For more on fitness and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.  

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Why You Need to Use Mustard Oil During Winter

Mustard Oil during Winter

In most parts of India, winters offer a reprieve from the unbearable heat. But, the winter chills bring a host of other complications due to the change in weather. These complications include cold, dryness, the Winter Itch, cough, joint pains and cracked heels, etc. Instead of exploring multiple medications, what if there was one single cure for most of these ailments? Have you considered using Mustard Oil during Winter? 

Mustard Oil is loaded with MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids), Omega 3 and 6 Fatty Acids, Vitamin E, Minerals and Antioxidants. It also demonstrates strong anti-microbial properties and is anti-inflammatory in nature.

How to Use Mustard Oil During Winter

Due to the properties mentioned above, Mustard Oil offers a number of benefits which can help alleviate most issues caused by the cold weather.

1. Cold, Cough and Congestion
Dust, dryness and cold temperatures all add to cold & coughs during winter. Mustard Oil has a warm effect that helps in clearing congestion from the respiratory tract. You can rub about a teaspoon of mustard oil on your chest before sleeping to get relief. To clear nasal congestion, add a few drops of Mustard Oil to a vessel of boiling water and inhale the steam. Another remedy is to rub a mixture of 1 /tbsp warm Mustard Oil and 2-3 cloves of crushed garlic on your feet.

2. Joint Pains
It is often observed that in cold weather, the human body conserves more heat, and more blood is circulated to the heart and lungs. When this happens, the arms, shoulders, knee joints and blood vessels may contract, causing pain. Due to its strong anti-inflammatory and stimulant property, Mustard Oil helps in improving circulation. A regular massage with Mustard Oil helps in relieving aching joints and muscles. It even provides relief and comfort in arthritis.

3. Itchy Skin
Cold temperature with low humidity results in winter itch. The skin tends to get dry, cracked and dull. Using a natural moisturizer like Mustard Oil is healthier for the skin. It aids healing, smoothening and gives a glow due to its thick consistency, high levels of Vitamin E and anti-inflammatory properties.

4. Cracked Heels
This is another bothersome problem during winter. You can use wax from waste candles to say goodbye to cracked heels. Just make a mixture of candle wax with an equal amount of Mustard Oil by heating, so that it becomes a thick mixture. Let it cool and apply this mixture on cracked heels and sleep with cotton socks to heal your heels.

5. Hair Loss
The cold winds of winter bring havoc to the tresses, leading to hair loss and development of split ends. With the dry air and much more by the use of hats, dryers and other heat treatments, hair tends to become dry, frizzy and rough. Massaging the scalp with Mustard Oil during winter stimulates hair growth by improving blood circulation in the scalp. It is packed with vitamins and minerals, particularly, a high amount of beta-carotene which is excellent for hair growth when converted into vitamin A in the body. Besides, it also contains iron, fatty acids, calcium and magnesium – all of which nourish the hair and aid growth. Due to its thick consistency, it keeps the moisture in the hair intact and gives it the required nourishment to stay healthy and shining.

6. Cardiovascular Health
Most of us are unaware of the fact that winter is one of the prime seasons for heart attacks. Given the warming qualities of Mustard Oil, it is also used internally i.e. in food. The antibacterial properties of Mustard Oil helps in fighting bacterial infections in the colon, intestines and other parts of the digestive tract. A recent comparative study done on different varieties of edible oils showed that mustard oil reduced the risk of cardiovascular diseases by 70 per cent, when used in moderation. A high percentage of both polyunsaturated and monounsaturated fats help to maintain good heart health. It also lowers bad cholesterol.

So what are you waiting for? If you’ve experienced any of the above, use Mustard Oil during Winter now! We hope this article helps you enjoy this season to the fullest. Do leave your thoughts in the comments below.

For more useful winter tips, check out Healthy Reads. You can also purchase some healthy and organic Mustard Oil for a discount using your GOQii Cash on the GOQii Health Store within the app.

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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 […]