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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. 

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Lose Body Fat by Changing What You Eat

lose body fat

There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!

Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.

If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.

Can You Lose Body Fat with Food?

First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.

  1. Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
  2. Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
  3. Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
  4. Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
  5. Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
  6. Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.

Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.

Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.

We hope these tips help you lose body fat. For more on how adjusting food habits can help you lose weight, ask a GOQii Coach for guidance by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Lifestyle Diseases On The Rise In India | IndiaFit Report 2022 – 2023

Lifestyle diseases on the rise

Lifestyle diseases are chronic health conditions that are caused by the way people live their lives. These illnesses develop over time and are largely caused due to leading an unhealthy lifestyle which consists of a poor diet, lack of exercise, etc. ​​Diabetes, High Cholesterol , High Blood Pressure and Thyroid disorders  are the four most common lifestyle problems among people in 2022 according to the IndiaFit Report 2022 – 2023.

The World Health Organization estimates that these lifestyle diseases are responsible for 80% of all deaths worldwide. They are the leading cause of death in the developed world, and the numbers are increasing. Poor lifestyle choices are the main reason for these lifestyle illnesses which in turn result in the majority of these deaths. 

High Blood Pressure Is Still A Major Lifestyle Concern 

The report indicates that high blood pressure is still a cause for concern as it is still the most common ailment, which affects 24% of those polled.  This might be attributed to factors such as unhealthy diets, lack of physical activity and stress. Additionally, there is a lack of awareness regarding the risk factors associated with high blood pressure and the importance of regular monitoring. 

High Cholesterol is in second place affecting 18% of the population. This might be due to poor eating habits, lack of exercise, being overweight, smoking, consuming alcohol or family history. 

Diabetes is the third most common disease, affecting 17% of the population. Diabetes can be caused by excess weight, inactivity, sedentary lifestyle, junk food consumption, lack of sleep or a family history of the disease. When compared to its rivals, Thyroid disorders have a lower proportion of 7%. Iodine deficiency or any autoimmune illness might cause this sickness.

Lifestyle Diseases On The Rise 

The GOQii IndiaFit Report 2022 – 2023 indicates that Lifestyle Illnesses over the last 3 years are consistently on the rise. The percentage of people with high blood pressure has increased from 23% in 2020 to 24% in 2022. High Blood Pressure still tops the chart.

Lifestyle diseases on the rise

High Cholesterol is another silent killer which has seen an increase. People with high cholesterol have increased from 16% in 2020 to 18% in 2022. People with Diabetes have increased from 15% in 2020 to 17% in 2022. The report indicates that 7% of people are suffering from Thyroid-related issues, out of which women are more affected by it than men. This has not changed over the years. 

To know more about how Lifestyle Diseases are impacting different age groups and cities within India, download the IndiaFit Report 2022 – 2023 for a detailed breakdown here.

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A Simple Way To Keep Your Kidneys Healthy

healthy kidneys

Obesity comes with its own set of problems. It just doesn’t mean excess weight and heart problems. A lot more is involved. A common point that most people miss out is the health of their kidneys. Adverts in various media platforms educate and try and sell you the best ‘Dialysis’ options available and a plethora of medication. Dialysis is a painful procedure. It affects people’s lives, jobs, families, relationships, etc.

Your goal should be to never reach that stage if it’s in your control, and in most cases, your lifestyle is the only thing that is really in your control. It’s your choice. Keeping your kidneys working at their best should be a top priority. But, what’s sad is that even if you’re paying attention you could still end up with chronic kidney disease (CKD). Just taking care of your kidneys isn’t enough to prevent it.

The two main causes are high blood pressure and diabetes. In fact, one in three adults with diabetes—and 20% with high blood pressure have CKD. So, if you think this doesn’t affect you or a loved one, think again. About 26 million people have this kidney condition. And the numbers are only getting higher.

Chronic kidney disease can be hard to spot early. Most people find out they have it after a blood or urine test. Their doctors’ first course of action—of course—is to write a prescription. This can include blood pressure medications like beta blockers and even statins. If you don’t catch CKD early, your options could be even scarier, like dialysis or a full-on transplant. But, new research out of China has found a simple, natural solution.

Researchers in China followed 6,363 patients with chronic kidney disease (CKD). After 10 years they found people who did this were 33% less likely to die. But, this didn’t just help prevent death, it also helped improve the quality of life. These people lowered their risk for needing dialysis—or even a kidney transplant—by 21%. And that’s just the average. This easy, everyday activity may help you live longer with CKD—maybe even avoid it entirely.

We’re talking about walking. It sounds simple, but it’s effective. And for some people in the study, it may have added enjoyable years to their life. The people in this study who walked the most saw an even greater benefit than the rest of the group. Walking for 30 minutes or less at least once a day helped some subjects reduce mortality risk by 59%. And their likelihood of needing a kidney transplant or dialysis dropped by 44%.

Your kidneys may be the most important organs in your body. They act like a filter for your blood. Their main job is to remove waste products and balance fluid levels. But, they also help produce vitamin D and red blood cells. They even help regulate blood pressure.

Chronic kidney disease includes a variety of conditions that cause your kidneys to shut down over time. At first, you may not notice anything is wrong. But, as time goes on, waste levels can build. This may eventually make you feel sick. But it can also lead to high blood pressure and nerve damage. Worse yet, CKD may increase your risk of developing heart disease.

Simply walking for a few minutes a day may help you avoid transplant or dialysis. It may even help you live longer with CKD. But exercise is also a great way to avoid CKD in the first place. Making the switch to high-intensity exercise could lead to impressive results. It may also help lower your blood pressure and diabetes – the two main causes that lead to developing CKD.

So get moving. Exercise should be your only medicine. We hope this article helps you. Do leave your thoughts in the comments below!

For more tips on how to improve the health of your kidneys, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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