GOQii Archives - Page 3 of 205

February 6, 2026 By Urvi Gohil 1 Comment

Healthy Eating: The Ultimate Healthy Chivda

It is common for tea/coffee lovers to indulge in some snacks along with their favorite beverage but most of those snacks are often not healthy. So, here is an amazing alternative which is namkeen and crisp! Your very own Healthy Chivda! This bowl can be a part of your regular evening snacks as it provides satiety and nutrition all in one!

What You Will Need

Rolled oats – 1 cup
Poha – ½ cup
Puffed rice – 1 cup
Makhana – 1 cup
Peanuts – ½ cup
Thin cut coconut – ¼ cup
Ghee – 1 tbsp
Mustard seeds – 1 tsp
Cumin seeds – 1 tsp
Curry leaves – 8-10
Crush garlic cloves – 4-5
Dried red chilli – 1
Split green chilli – 2
Turmeric – 1 tbsp
Chilli powder – 1 tsp
Salt

How To Prepare

Dry roast the rolled oats for 5-7 mins until it is crisp & a little golden. In the same pan, roast the poha until crisp.
In another pan, heat the ghee, add mustard seeds, cumin seeds and broken red chilli. Allow it to crackle, then fry the peanuts.
Once the peanuts turn golden, add the crushed garlic, split green chilli, curry leaves and coconut. Fry this until the curry leaves turn crisp & the garlic is roasted.
Time to add the spices, add salt, turmeric & red chilli powder. Give this a quick mix.
Now add the roasted oats, roasted poha along with puffed rice and makhana. Mix this well and allow to roast for a few minutes.
Store it in an airtight container once it cools down.

Note: You can also make chivda bhel by adding chopped onion, tomato, coriander, along with some salt & lemon to the chivda. Enjoy it immediately before it turns soggy. If you’re allergic to peanuts, avoid them.

Highlights Of The Healthy Chivda Recipe

This Healthy Chivda helps in avoiding unhealthy refined flour biscuit, rusk, and cookies to eat along with tea or coffee.
It gives you a punch of protein, fiber and micro minerals all in one.
Suits the taste of everyone – be it kids, adults or grandparents.

We hope you try out this Healthy Chivda recipe! Do leave your thoughts and feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

February 5, 2026 By Swati Savla Leave a Comment

Nutrition Guidelines For Seniors During Winter

Maintaining immunity during winter is imperative, especially for seniors. It’s quite crucial to take care of their nutritional needs as they face the greatest risk of cold and flu viruses and issues like joint pain, hypothermia (which may also lead to stroke or heart attack), dry skin, aggravation of asthmatic attacks or respiratory problems. So, let’s look at some nutrition guidelines for seniors during winter!

Nutrition Guidelines For Seniors

Some daily dietary nourishment tips that can help seniors tackle common winter problems include:

Omega-3 fatty acids: Fatty fish like salmon, tuna, mackerel, walnuts, flaxseeds, chia seeds and avocado are some excellent sources of Omega-3 fatty acids. Omega-3 fatty acids are beneficial in reducing inflammation especially in arthritis, curbing heart disease and they also play a role in cognitive development in elderly.
Seasonal fruits and vegetables like all the leafy greens, berries, citrus fruits, root vegetables like beetroot, carrots and sweet potatoes. All of these are high in antioxidants, vitamins, minerals and dietary fiber which help easing the bowels.
Winters mean less exposure to the sun which may be a reason for Vitamin D deficiency and impaired calcium absorption which affects bone health further. Hence, Vitamin D fortified cereals, egg yolk, milk and milk products need to be a part of the diet regularly.
The cold climate leads to less water intake due to the urge to urinate frequently which can act as a hindrance to our elders to maintain optimal fluid intake. Inclusion of warm soups, decaffeinated beverages, warm milk, vegetable juices, citrus fruits and gourd vegetables help them in maintaining the hydration status. A well hydrated body aids good digestion, helps in transport of nutrients and also improves the performance of joints and muscles.
Habituate elders to have 5-6 small but frequent meals. It is essential for improving metabolism, regulating insulin levels and improving calorie intake in older individuals who face a diminished appetite.

Apart from good nutrition, maintaining some basic physical activity within the vicinity of the house is equally important to reduce joint pains and muscle stiffness by improving blood flow to all parts of the body and aiding better digestion and good metabolism.

We hope these nutrition guidelines for seniors during winter helps you take care of the elderly in your family and around you. Do leave your thoughts in the comments below. For more on healthy living for senior citizens, 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.

January 31, 2026 By Mrinali Dwivedi Leave a Comment

Carrots, Beetroots and Tomatoes For Good Health!

Stress, oily foods, greasy foods, smoke, smog and air pollution give rise to free radicals in our body. These free radicals cause cell damage and bring about aging in us. Antioxidants capture these free radicals and protect our cells and blood vessels from the damage caused by them. Thus, antioxidants are great for our skin, heart, metabolism and are anti-aging. Carrots, Beetroots and Tomatoes are among the vegetables that have the highest amount of these antioxidants. Carrots are rich in Vitamin A that helps build immunity and eyesight, while beetroots have blood pressure lowering properties and tomatoes are heart healthy and skin brightening!

The combination of carrots, beetroots and tomatoes helps in weight loss and curb constipation as well. The nutrients of these are best absorbed when taken in combination with each other. Though available throughout the year, they’re the best during winter! Here are some easy ways to make very low calories, yet satiating recipes with this wonderful combination.

3 Healthy Recipes Using Carrots, Beetroots and Tomatoes

1. CBT Juice
Want to get rid of toxins? Employ Carrots, Beetroots and Tomatoes for a cleansing, detox drink that will flush out all those toxins!

What you will need:

Carrot – 1 medium sized
Beetroot – 1
Tomato – 1
Mint – 5-6 leaves
Coriander – 2-3 twigs
Rock salt and lemon juice – to taste

Method:

Peel and roughly chop the carrot, beetroot and tomato
Blend them along with mint and coriander leaves in a blender/juicer
Add some water if required while blending to bring a juice like consistency.
Add lemon juice, rock salt and mix well

Important: Do not strain, or you’ll lose all the good fiber. Drink the juice within 15 minutes of preparation or else the juice gets oxidised and may lose most of its healthy goodness. The best time to have this is on an empty stomach in the morning – do not eat anything for the next half an hour.

2. CBT Salad
Confused about what to eat for lunch? Want something that’s filling and low on calories? Let this CBT Salad be your go-to recipe!

What you will need:

Carrot – ½ cup grated
Beetroot – ½ cup
Tomato – ½ cup finely chopped
Onion – ¼ cup
Coriander leaves – 1 tablespoon chopped
Mint leaves – 1 tablespoon
Lemon juice – 1 tablespoon
Sesame seeds – 1 teaspoon
Salt to taste
You can also add: Yoghurt, chopped walnuts, feta cheese

Method:

Mix and toss all the chopped and grated vegetables
Add lemon juice and salt.
Garnish with chopped coriander and mint leaves
You can pour a temper of curry leaves and mustard seeds over this salad
Yoghurt can be mixed with this salad
Add some finely chopped walnuts or sesame seeds for a nutty flavour and the good fats.
Feta cheese will add some first class protein

Important: Wash all the vegetables properly. Squeeze the lemon just before consuming the salad. Salad should be consumed within 20-25 minutes of preparation to avoid the nutrients getting oxidised. Start lunch with this salad as it will curb post-meal glucose excursion. Aids weight loss, as it is filling and has less calories.

3. Soup
In the mood for soup? Here’s something we’re sure you haven’t tried before!

Tomatoes – 5
Carrots – 2
Beetroot – 1
Ginger garlic paste – 1 tablespoon
Cinnamon stick – 1 inch
Bay leaf – 1
Ghee (Clarified butter) – 1 tablespoon
Salt, cumin powder, chili flakes, fresh pepper, dry herbs (oregano, basil, parsley) to taste.

Method:

Pressure cook the carrots, beetroots and tomatoes with the cinnamon stick, bay leaf and enough water to soak for 2 whistles
Cool down the boiled vegetables. Discard the cinnamon stick, bay leaf and the skin from the tomatoes. Puree the rest in a blender
Heat 1 tablespoon ghee (clarified butter) in a medium pot. Add the ginger garlic paste and be sure to not burn it
Carefully pour the puree in the pot
Add cumin powder, salt, chili flakes and fresh ground pepper as per taste
Bring to a boil on medium high heat, stirring the mixture a few times
Sprinkle some dry herbs and serve hot!

Important: The best time to have this soup is for a light dinner or a healthy evening snack.

We hope you enjoy all the amazing benefits offered by this healthy combination of Carrots, Beetroots and Tomatoes! Do try out all the recipes and let us know in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat healthy and #BeTheForce

January 30, 2026 By Roopa Tandur 2 Comments

Why Do We Gain Weight During Winter?

Have you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App.

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Why Do We Gain Weight During Winter?

Let’s Analyse Why We Gain Weight During Winter

How Do We Prevent Gaining Weight This Season?

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