GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

November 26, 2024 By Tooney John 1 Comment

4 Essential Vitamins That You Should Consume This Winter

essential vitaminsWhile there are numerous reasons to love winter, it comes along with a few downsides. As there is less exposure to sunlight, it may arise out of weather beaten dry skin. Consumption of vitamin rich food or supplements will balance the effects of winter on the body. There are mainly 4 essential vitamins which should be given priority during winter.

4 Essential Vitamins For Winter 

1. Vitamin C
During winter, due to the changes in climate, we are more prone to cold and fever. So, eating more Vitamin C rich foods helps you to boost immunity. As it is necessary to maintain good body temperature in winter, the consumption of Vitamin C enriched food will aid in maintaining optimum body temperature. The main Vitamin C rich foods are citrus fruits like oranges, lemon and sweet lime. Drinking a glass of lemonade daily will help to boost your immunity level. Apart from citrus fruits, dark green leafy vegetables, tomatoes, pepper, strawberries and Indian gooseberry (amla) are also rich in Vitamin C. So, try to add these kinds of fruits and vegetables to your daily diet this season. 

2. Vitamin D
It is also known as the ‘Sunshine Vitamin’ as the main source of Vitamin D is sunlight. Therefore, diseases generated due to Vitamin D deficiency are most common during winter due to less exposure to sunlight. The main function of Vitamin D is the calcium regulation in our body, which means Vitamin D is essential for the absorption of calcium in the body. The main sources of Vitamin D are eggs, milk, butter, and cod liver oil. During noontime, try to expose yourself to sunlight for at least 10-15 minutes. The best time for exposure to sunlight is 10am to 3pm. Vitamin D plays an important role in heart health and immunity as well.

3. Vitamin B
Also known as the super vitamins, they maintain cell health and keep you energized. Vitamin B is also called as B complex vitamins as there are various subcategories. The B complex Vitamins are B1- Thiamine, B2- Riboflavin, B3- Niacin, B5- Pantothenic acid, B6- Pyridoxine, B7- Biotin, B9- Folic Acid, B12- Cobalamin. These eight B complex vitamins differ in benefits. B1- Thiamine enables the body to use carbohydrate metabolism. B2- Riboflavin helps to break down carbohydrates, fats and proteins. B3- Niacin helps increase the HDL cholesterol and lowers the LDL cholesterol. B5- Pantothenic acid helps in the formation of blood cells. Pyridoxine helps lower the risk for Alzheimer’s disease. B7- Biotin helps in keeping our skin, hair and nervous system healthier. B9- folic acid is a very important vitamin during the pregnancy period because it is essential for the formation of foetus’ brain, skull and development of the spinal cord. In one word, we can say folic acid is important to avoid foetus neural tube defects. B12 Cobalamin helps to treat Anaemia and bone issues like osteoporosis. Food sources include dark green leafy vegetables, meat, fish, egg, milk and cheese.

4. Vitamin E
Vitamin E is a fat-soluble vitamin that also acts as an antioxidant. During winter, Vitamin E plays an important role in caring for our skin because it helps prevent dryness. So, try to have a Vitamin E moisturizer with you. It acts as a skin care hero during winter and it hydrates your skin. Food sources include pumpkin, sunflower seeds and oil, avocado, almonds and spinach. 

Eating a balanced, healthy diet along with a few supplements will improve the negative effects of cold weather.  But it is always advised to take consultation from your doctor, nutritionist or dietician to figure out what dosage is right for you.

We hope this article helps you. Do leave your thoughts in the comments below. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

February 21, 2023 By Meenakshi Sharma 2 Comments

Are There Any Winter Superfoods?

winter superfoods“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist? 

Do Winter Superfoods Really Exist? 

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods. 

  • Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa. 
  • Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys. 
  • Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them. 
  • Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
  • Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it. 
  • Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
  • Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks. 
  • Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
  • Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
  • Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
  • Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce 

January 24, 2023 By Sunita Arora 1 Comment

Kanji: The Miracle Drink to Level Up Your Winter!

kanjiKanji is a popular north Indian drink. We can call it an ‘Indian Kombucha’ as well. This drink is traditionally consumed to aid digestion. It keeps the gut healthy during winter. This probiotic drink is the result of naturally occurring bacteria and yeast with salty, zingy taste. It may take a week for Kanji to be fermented as per one’s taste but you can store it in a glass jar for a month easily.

Why Do You Need This Drink During Winter?

  • This drink has fiber content which smoothens bowel movements. The growth of healthy bacteria helps to promote healthy bowel movement. 
  • Kanji tones the blood detoxifies the liver and aids digestion.
  • It is packed with a variety of nutrients such as potassium, vitamin C, vitamin A, manganese, few vitamins B as well.
  • Due to the powerhouse of Antioxidants, it helps provide protection from cancer and prevents eczema in children.
  • Low-calorie count makes this a perfectly healthy drink which aids weight loss.
  • Good for maintaining hydration levels and replenish lost nutrients in case of dehydration or diarrhoea.
  • Old remedy to prevent water loss in case of vomiting, also speeds up the recovery. It gives energy if one feels weak or dizzy.
  • It prevents certain infections after surgery and reduces systemic allergy too.

Recipe to Prepare Kanji  

What You Will Need:

  • Black Carrots (Kali Gajar) – 250 gm
  • Filtered Water – 8 cups
  • Black salt – 2 tsp (or as per taste)
  • Asafoetida (Hing) – ½ tsp
  • Mustard Seeds (Powdered) – 3 tsp
  • Red chili powder – ½ tsp (optional)

How to Prepare:

  1. Peel the carrots, wash them and cut them in small pieces about your finger size.
  2. Boil the water and add the carrots into it, boil it for 2-3 minutes and turn off the flame and let it cool.
  3. Add black salt, mustard seeds powder, hing, and chili powder to the mixture and transfer it in a clean glass jar and close it with lid.
  4. Keep this jar out in the sun for 4-5 days so that the Kanji gets fermented. Don’t keep the jar under the sun after fermentation.
  5. After 5 days, if it tastes sour then your Magic drink is ready for consumption.
  6. Stir and enjoy it with your breakfast or your mid-meal.

It’s easy to prepare. In fact, I just finished making a batch for myself! We hope you like this amazing and nutritious drink. Do share your thoughts with us in the comments below.

For more healthy winter recipes and to learn about nutritious foods and drinks, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 10, 2023 By Karishma Khot 2 Comments

7 Nutrition Tips For A Healthy Winter

Nutrition Tips

Everyone likes the drop in temperature, hill station vacations, sitting around the bonfire while barbecuing delicious food, but do we really enjoy the cold and flu? Drying of our skin? Getting viral infections? And then the never ending consumption of cough syrups? The Winter season is one of cool breeze as well as the season of cold and flu. Hence, it is important to take care of ourselves, and avoid getting any viral fevers, cold and flu. To help you with it, I have some healthy nutrition tips for you this Winter. 

7 Nutrition Tips For a Healthy Winter 

  1. Keep a check on your water intake: The most common negligence we do in winters is that we tend to forget to drink enough water. As the temperatures are down, we often do not drink water and consume it only while gulping down food. This leads to dehydration in the body, and further damages our skin, leaving a major impact on our bowel movements, due to which most of the time we are constipated. Make sure to drink at least 3-4 liters of water per day. 
  2. Build your immunity: Common cold & flu are 2 symptoms, which you will get quite often in the winter season. So the best thing will be following a healthy routine daily, so as to keep them at bay. Try drinking Saunth (dry ginger water), every alternate day just before you sleep or anytime once in a day. As dry ginger/Saunth has a bioactive compound called as Gingerol, which is anti-inflammatory and has other medicinal properties as well. 
  3. Avoid overeating: In winter as the temperatures are low, we always tend to overeat, consume hot and spicy meals, eat fried snacks, etc. All we know is the winter makes us hungry, but we need to realise that they also make us put on weight. Issues of bloating, gas and constipation take a toll on our health. To avoid this, we should not indulge in all the cravings. Instead, to beat the cold weather, we should consume hot soups, warm khichdi, seasonal green leafy veggies, and healthy homemade snacks like steamed muthiya’s, sprouts poha, idlis, and many more. 
  4. Restrict caffeine: Drinking tea/coffee every 2 hours to keep the body warm is not a good idea. We not only increase our sugar intake but also our caffeine intake. Caffeine leads to dehydration in the body, and as in winter we already have a tough time meeting our water intake, drinking caffeinated  beverages will harm us further. In that case, we can consume antioxidant rich and caffeine free Green tea’s. Drinking or sipping on Green tea, turmeric water, cinnamon water, and herbal teas will also be a great deal.
  5. Go seasonal: It is also advisable to eat things which are in season, as they are found in abundance. Bioavailability of the nutrients is high, and helps us with the essential vitamins and minerals as well. So winter season belongs to berries like strawberries, mulberries, blueberries and fruits like oranges, chiku, plums, guava. Green leafy vegetables and root vegetables as well. So snacking on a roasted sweet potato for your evening snack will be a great thing. 
  6. Consume superfoods to stay warm: There are a variety of ingredients or to be more precise, many dried foods and spices, which keep our body warm from the inside. Including these while cooking our food is definitely going to keep us warm from the inside. These ingredients include anjeer, figs, dates, sesame seeds, cinnamon, peppercorn, garlic, cloves, ginger, saunth and star anise.
  7. Say no to processed: In the fast moving world, we often tend to have packaged soups, as they are more easy to make than actually chopping veggies and making it fresh. However, these packaged foods are high in preservatives and additives, which are very unhealthy for us. Instead of using them, try blending fresh veggies and make a healthy meal for yourself. 

We hope these nutrition tips help you have a healthy winter! Do leave your thoughts in the comments below. For more on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

  • 1
  • 2
  • Next Page »

Search

Recent Posts

  • Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss
  • 5 Fat Loss Mistakes You Might Be Making
  • 11 Fat Burning Foods You Should Try For Weight Loss!
  • Portion Control: The Right Method To Lose Weight
  • Digestion: The Secret to Losing Weight

Stay Updated

Archives

  • June 2025 (9)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (27)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (25)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (21)
  • January 2023 (17)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (17)
  • September 2022 (14)
  • August 2022 (13)
  • July 2022 (19)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)
Ananda Mukherjee Health Story

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 … [Read More...]

Mayur Sutar Health Transformation

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii