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7 Nutrition Tips For A Healthy Winter

Nutrition Tips

Everyone loves the drop in temperature the hill station vacations, sitting around a bonfire, and barbecuing delicious food. But do we really enjoy the cold and flu that often follows?

From dry skin and viral infections to the never-ending consumption of cough syrups, winter brings its own set of health challenges. While it is a season of cool breezes, it is also the peak season for the flu. Hence, it is crucial to take proactive care of your body to avoid viral fevers and congestion.

To help you navigate this season with vitality, here are 7 essential nutrition tips for a healthy winter.

  1. Keep a Check on Your Water IntakeThe most common mistake we make in winter is forgetting to drink enough water. Because the temperature is low, we don’t feel thirsty, often drinking water only to gulp down food.Why it matters: Reduced intake leads to dehydration, which damages skin health and impacts bowel movements, often leading to constipation.The Fix: Make a conscious effort to drink at least 2.5 to 3 liters of water per day, even if you aren’t thirsty. Warm water is excellent for digestion and keeping the throat clear.
  2. Build Your Immunity with Saunth (Dry Ginger)
    Common cold and flu are frequent visitors in winter. The best defense is a consistent immunity-boosting routine.The Fix: Try drinking Saunth (dry ginger) water every alternate day, preferably just before you sleep. Dry ginger contains a bioactive compound called Gingerol, which is anti-inflammatory and has potent medicinal properties to keep infections at bay.
  3. Avoid Mindless Overeating:
    As the temperature drops, the body works harder to stay warm, which often triggers cravings for hot, spicy, and fried foods. While winter makes us hungry, giving in to every craving leads to weight gain, bloating, and gastric issues.The Fix: Don’t just indulge—eat smart.

    • Swap fried snacks for steamed muthiyas, sprout poha, or idlis.
    • Replace heavy meals with hot soups, warm khichdi, and seasonal green leafy vegetables.
  4. Restrict Caffeine Intake
    Reaching for a hot cup of tea or coffee every two hours to stay warm is a bad idea. This habit spikes your sugar intake and overloads your system with caffeine.Why it matters: Caffeine is a diuretic, meaning it leads to fluid loss. Since we already struggle with hydration in winter, caffeine worsens the dehydration.The Fix: Switch to antioxidant-rich, caffeine-free options like Green Tea, Turmeric Water, Cinnamon Water, or traditional herbal teas (Kahwa).
  5. Go Seasonal
    Nature provides exactly what we need for the season. Winter produce is abundant in vitamins and minerals that boost immunity and bioavailability.The Fix: Fill your plate with the season’s best:

    • Fruits: Strawberries, Mulberries, Oranges, Chiku, Plums, and Guava.
    • Vegetables: Sarson (Mustard greens), Palak (Spinach), and root vegetables like Carrots and Sweet Potatoes.
    • Tip: A roasted sweet potato makes for a perfect, nutrient-dense evening snack!
  6. Consume Superfoods to Stay Warm
    You don’t just need a sweater to stay warm; you need internal heat (thermogenesis). Certain dried foods and spices naturally raise your body temperature.The Fix: Include these warming ingredients in your daily cooking:

    • Dry Fruits/Seeds: Anjeer (Figs), Dates, and Sesame seeds (Til).
    • Spices: Cinnamon, Peppercorn, Garlic, Cloves, Ginger, and Star Anise.
  7. Say No to Processed Soups
    In our fast-paced lives, tearing open a packet of instant soup seems easier than chopping veggies. However, packaged soups are loaded with sodium, preservatives, and thickeners that are detrimental to your health.The Fix: Blend fresh vegetables (like pumpkin, tomato, or bottle gourd) to make a fresh, preservative-free bowl of soup. It takes a few extra minutes but adds years to your health.

Winter should be about enjoying the weather, not fighting the flu. We hope these nutrition tips help you stay warm, healthy, and energized this season!

Do leave your thoughts in the comments below. For more advice on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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5 Interesting Ways To Include Citrus Fruits In Your Diet

citrus fruitsThe moment one imagines citrus fruits, the image of yellow-orange coloured tangy fruits comes to mind, which can instantly add taste to a dish. Citrus fruits mainly include lemon, sweet lime, orange, grapefruit and tangerine.

They are packed with nutrients like Vitamin C, antioxidants, flavonoids, potassium and citric acid which have many health benefits like maintaining electrolyte balance, regulating acid-alkaline balance in the body, preventing heart disease, managing acidity, improving digestion, preventing constipation, and building good immunity. 

While lemon is widely used in beauty products for its immense benefits on hair and skin, including it in your diet adds to its taste and nutrients. Citrus fruits can be included in your diet easily to make your meals more appetizing and tasty. All this while also giving you the much required health benefits. 

How To Add Citrus Fruits To Your Diet 

  1. Breakfast
    Include vegetable and citrus fruit smoothies like tomato and orange juice or celery, sweet lime and spinach juice or whole fruits to your breakfast. It is an easy and quick way to add nutrients to your meal especially if you’re running late for work. You can replace your morning coffee with orange juice or add lemon juice to your green tea instead of drinking milk tea with breakfast. 
  2. Sprinkle Lemon Juice
    Sprinkle lemon juice on your sprouts or peanut salad or include lemon slices as a salad. You can have this as your mid-morning or evening snack. This may help you reduce stress eating and also aid weight loss as well as manage acidity as these snacks are low on fat and loaded with a good amount of micronutrients.     
  3. Make a Dessert
    Make a dessert using citrus fruits or citrus fruit juices. You can also add lemon zest to your cakes and puddings or add orange juice to your nutrition bars instead of sugar. This will enhance the taste and up the nutrient content, making your dish more flavorful.     
  4. Pickling
    Pickling citrus foods is the oldest and most widely known method of preserving them. It can be stored for the whole year and can be had during seasons when we do not get foods rich in Vitamin C. These fruits can also be used in making jams which can be stored for quite some time.     
  5. Detox Water
    Add lemon, orange or grapefruit slices to your water. This helps clean your system by removing toxins from your body. It also improves energy levels, keeps the skin clear and healthy, improves sleep quality and also your mood with its potassium levels! It also supports weight loss.  

We hope this article helps you. Is there an interesting way you add citrus fruits to your diet? Let us know in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Muscle: Your Body’s Most Powerful Tool for Longevity and Healthy Ageing

Usually, when we talk about muscles, it is with a mindset akin to how we think about biceps or abdominals. However, let me share with you a reality that most people do not realise: muscles are among the most potent factors in ensuring healthy ageing and longevity.

Recently discovered research shows that your muscles work in an organ-like system. Think of your muscles not just with a focus on developing them for aesthetic qualities, but also with a thought to developing them because you want to live a longer life.

Why Muscle Matters More Than You Think

  • Metabolic powerhouse: Muscle tissue is a major glucose burner and a site of insulin sensitivity. Increased muscle mass promotes resistance to both diabetes and metabolic syndrome.
  • Hormonal regulator: It affects hormones such as IGF-1 and Testosterone, which are relevant in repair and recovery.
  • Immune System Support: Muscles secrete myokines, which are signalling proteins that have anti-inflammatory and immune system-supporting effects.
  • Balance and movement: Strong muscles help to prevent falling, which can aid in maintaining a degree of independence in old age.

“Muscle is not just strength; it’s healthspan insurance.”

Sarcopenia Begins Around Age 30: Here’s Why

Sarcopenia is a progressive loss of strength and muscle mass with increasing age. The sneaky thing is it starts way before most people think it does often as early as age 30.

After your early 30s, your muscle mass will decay at a rate of 3–8% each decade, accelerating after you reach 60 years of age. So, when you reach your 70s and 80s, you may have lost a staggering 30–50% of your muscular peak.

Why does this happen?

  1. Sedentary lifestyles: A reduction in activity informs your muscles that they are not required.
  2. Hormonal Changes: Testosterone, estrogen, and growth hormones decrease with each passing year, affecting the body’s capacity to produce muscular tissue.
  3. Protein intake declines: Not many people consume adequate good-quality protein, especially senior citizens.
  4. Inflammation and insulin resistance: Chronic low-grade inflammation, a consequence of ageing, can affect the repair and regeneration of muscle.

The effects go beyond reduced strength. They include lower metabolism, increased fat storage, high chances of falling, and reduced resistance to diseases.

Muscle Mass Is a Better Predictor of Life Span Than BMI

You have likely seen BMI charts which classify you into underweight, normal, overweight, or obese categories depending on your height and weight. However, BMI remains notoriously blind to one important factor: it fails to separate muscular mass from fatty mass.

Two people with equal BMI can have vastly different health statuses based on this factor. Studies have found that higher muscle mass and strength are better predictors of life span than BMI. Those with higher levels of lean mass have better survival rates and fewer disabilities later in life.

It’s not how much you weigh, it’s what your weight is made of.

The Micro-Workouts That Restore Strength After 50

The good news is muscles can be rebuilt and made stronger at all ages. Even if you are over 50, you can reverse muscle loss. Long workout sessions aren’t required; the intensity of your effort matters more.

Here are micro-workouts that work:

  1. Daily Strength Circuit (10 minutes)

Perform this activity 3–5 times a week.

  • Bodyweight squats x 12
  • Push-ups (on knees if necessary) x 10
  • Glute bridges x 15
  • Plank hold 30–45 seconds
  • Standing calf raise x 15
  • Rest for 60 seconds. Repeat if you have more time.
  1. Grip Strength Enhancers

Grip strength is an excellent predictor of longevity.

  • Farmer’s carries: Hold two weights in each hand, walk for 30–60 seconds.
  • Tennis ball squeezes: Perform 3 sets of 15 squeezes.
  1. Functional Strength with Resistance Bands

Bands are gentle on joints and very effective.

  • Banded rows: 3 sets of 12
  • Banded leg lifts: 3 sets of 15 on each side
  • Banded Chest Press: 3 sets of 10
  • Move slowly and control your strokes.
  1. Interval Walks

Pacing is not all; intensity variation matters too.

  • Warm-up 5 minutes
  • Alternate 1 minute brisk walk with 1 minute comfortable walk for 12–15 minutes
  • Cool down 3–5 minutes

Nutrition & REST: You Can’t Ignore This

Exercise is only half the equation. The other half is nutrition and recovery.

  • Protein: Having protein in each meal is important. The goal is to consume at least 20–30g of good-quality protein per meal to promote muscle protein synthesis. Foods such as eggs, milk, legumes, fish, poultry, tofu, and lentils will work wonders.
  • Sleep: Growth and repair occur in sleep. Disrupted sleep affects hormones that regulate appetite and muscle formation.

The New Longevity Organ Isn’t a Myth

Muscles don’t exist simply for strength and aesthetics. They are a major hub for your metabolism, immune system, and life energy. Preserving and developing your muscles is the most important thing you can do to promote healthy ageing.

Losing muscle doesn’t have to be an inevitability. With proper habits and support structures in place, you can keep your strength and independence well into your senior years.

Age is real, but your ageing physiology? Negotiable. With your muscles at the core of your approach to living a long life, you will write your own playbook when it comes to ageing.

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

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Ideal Weekly Workout Routine For Beginners

weekly workout routine for beginners

As health is among the top priorities in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we have stepped into the new year, don’t just take up a gym membership but work on consistency and have a plan.

As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow and stick to!

Get Motivated For Your Weekly Workout Routine 

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal.

Getting Started On Your Weekly Workout Routine 

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout.

For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day.

Here are some points to remember before you begin:

  • Start with short duration but be consistent: It can be 15-20 mins workout rather than an hour of workout at a stretch in a day. Make sure to plan your workout for at least 5 days in a week with a short term specific, measurable goal.
  • Keep a track of how your energy levels are getting better: Notice what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
  • Plan your workout: Schedule it according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
  • Choose different types of workouts: Pick activities that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga.

Week 1

weekly workout routine for beginnersDay 1: Cardio exercises

  • Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate 
  • Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially. 
  • Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal 

Day 2: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set. 
  • Cooldown workout for 5 mins

Day 3: Yoga/Dance

  • Warm-up with 5 Surya namaskars/ jumping jacks
  • Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
  • Cooldown workout for 5 mins  

Day 4: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
  • Cooldown workout for 5 mins 

Day 5: Cardio exercises

  • Warm-up exercises for 5 Minutes 
  • Easy Cardio exercise for 25 mins. This can be repeated the same as day 1. 
  • Cooldown workout for 5 mins 

Day 6: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
  • Cooldown workout for 5 mins

Day 7: Rest day 

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness. 

Week 2

workout The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercises for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 7: Rest day

Week 3 and Week 4

kettlebellRepeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion. 

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise  for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts. 

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type. 

For any additional help on getting started from the comfort of your home, you can sign up for our live, interactive GOQii Pro Classes where our fitness experts will guide and motivate you. You can book a class now from the GOQii App. 

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!  

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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