GOQii

Blog

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

October 14, 2024 By Megna Khanna Leave a Comment

Effective Tips To Motivate Your Child To Exercise

motivate your child to exerciseObesity in children has become a common occurrence. At an age when the body needs to be built in a healthy way, diseases like obesity become a risk for a healthy future. As per Indian culture, till the child comes of age, practically all the decisions of their life are taken by their parents. In such a scenario, if the parents themselves do not know the importance of a healthy lifestyle, how will they encourage their children to follow it? So, before children, parents need to be educated regarding the importance of exercise for children. As these formative years are the building blocks for a healthy lifestyle, it is important to guide and motivate your child to exercise. 

How Does Exercise Help Children? 

Physical activity helps children sleep better and handle physical as well as emotional challenges more effectively resulting in control/check of weight, hypertension, cholesterol, sugar and also chronic diseases like cancer and anxiety. It further improves psychological well being, self-confidence and self-esteem. Training children to exercise regularly at an early age helps them grow up to be disciplined adults. 

Tips To Motivate Your Child To Exercise 

The most effective way to train children to exercise is by practicing what we preach and be a role model by including regular physical activity in our own lives. 

  • Besides arranging family picnics, hiking expeditions, morning/evening walks and other sports and games, one can also add activity by walking or riding bicycles instead of driving, using stairs instead of elevators, helping in housework and gardening.
  • Another effective way to encourage children to get active is by praising them for their efforts. Instead of making them compete, they should be encouraged to cooperate with others and excel in their own records, as competition with others can lead to teasing, bullying and a sense of public failure and embarrassment. Children are more sensitive than average grownups and need all the support and encouragement to try again once they fumble or fail, which is a common phenomenon in case of children. Instead of nagging or negative comments, parents should become their cheerleaders. 
  • Children love the company of their friends; it is a good idea to encourage them to invite their like minded friends over for a game or an excursion. If a child likes a team sport, they should be encouraged for the same. But here too, the focus should be on fitness, fun and learning new skills and not on competition as this can remove the fun from the activity and many children get discouraged by it.
  • Exercise and activity should come as a reward after a homework well done rather than as punishment by forcing a child to run laps or do pushups after a mistake or some mischief played by them as this may backfire and the child may start hating exercise and activity. 
  • Often children are so overburdened with homework, private tuitions, and other planned activities that they do not have time for physical activity of their own choice. So think of adding some activity of their choice as an informal fun game rather than a training session. 
  • A variety of games and sports equipment should be left on hand, like an assortment of balls, hula-hoops, and jump ropes, etc. this can make children enjoy the games and activities for hours. 
  • If a child is lazy, they should be given incentives like a favorite food or book for an hour’s activity on a regular basis as this could be a great motivating factor.  

We hope the above suggestions help you motivate your child to exercise. As an incentive to exercise and to monitor their health, you can also gift them the GOQii Smart Vital Jr. which could be a huge motivational factor for your child to take their health seriously. With a personal coach and a pediatrician on board, you can rest assured that your child’s health is in safe hands!

For more tips of kid’s health and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. For more effective tips on kid’s health, weight loss, home workouts, etc. speak directly to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

August 1, 2024 By Saba Mirza 2 Comments

6 Ways To Keep Your Kids From Falling Sick During Monsoon

keep kids from falling sick

You can’t deny the fact that children love the monsoon. The sheer joy of getting drenched or playing a game of football on a mucky field is an out of the world experience for them. Whereas for parents, it brings in a little worry. How can you keep your kids from falling sick during monsoons?

During this season, you can often find an increased rush at a pediatrician’s clinic and pharmacies while attendance at school slowly drops. Many new parents aren’t aware that with a few disciplinary measures and conscious effort, we can keep our kids from falling sick and enjoy the monsoon to the fullest.

Tips To Keep Kids From Falling Sick During Monsoon

Here are a few simple yet effective measures and home remedies to help you keep your kids from falling sick.

1. Keep Them Hydrated

Frequent intake of water is needed to flush the toxins accumulated in the body out. Ensure that your kids are drinking clean, filtered water. Contaminated water is the most common reason for monsoon infections. Keep their sippers and water bottles ready with boiled or filtered water well within their reach. If the weather is cold, encourage them to drink lukewarm water as cold water can cause mucosal spam in the respiratory muscles which can make it prone to various respiratory disorders like throat infections, cold, cough, etc.

2. Appropriate Clothing and Footwear

Plan their outfits according to the weather. For instance, during humid days, make them wear loose cotton clothes. This will help their skin breathe without obstructing sweat glands. On cold, rainy days, warm clothing is a must. For a rainy outing, apart from an umbrella and a raincoat, don’t forget to make them wear knee or calf-length gumboots which can prevent their feet from catching infections from collected rainwater on the road or the park.

3. Keep Your House Free of Mosquitoes

Along with netting your windows and doors, ensure that you avoid any kind of water logging or storage in and around your house. This includes swimming pools, flowerpots, coolers, etc. Accumulated water is the most common breeding ground for mosquitoes. This can help your kid steer clear of dengue and malaria which are common during monsoons.

4. Nutritious, Well-Balanced Meals and Healthy Snacks

Restrict the intake of street food as much as possible. Not just street food but also ordering from restaurants as rampant incorporation of infected vegetables or infected water are very high during this season. These are primary sources of illnesses during monsoon. Give your kids fresh home-cooked food and nutritious monsoon snacks such as steamy masala corn, roasted groundnuts, sandwiches, etc. You can also opt for healthy snacking options designed specifically for kids from the GOQii Health Store within the GOQii App.

5. Maintain Personal Hygiene

Regular baths, cutting nails, keeping yourself as well as the kids dry and cleaning/washing the hands before eating are basics. Apart from that, keep the house clean and sanitized at all times. These small measures go a long way in keeping monsoon bacteria and viruses away!

6. Boost Immunity With Superfoods

Include Vitamin C rich food daily in your kid’s routine. Squeeze a lemon in their curries or snacks. Give them steamed/stir-fried sprouted pulses as snacks. Make their meals and snacks vibrant i.e. colourful veggies such as cucumber, carrot, tomatoes and seasonal fruits for antioxidant power! Antioxidants in these will help destroy harmful toxins accumulated in the body. More colour in food means higher detoxification rate and a stronger defense against infections.

Instead of getting attracted towards commercial probiotics, look for the richest probiotic in your kitchen. Give them curd along with meals. Blend it to make Lassi or a smoothie with fruits. Don’t forget to incorporate Turmeric Milk before bed-time as Turmeric is an effective anti-inflammatory agent and an immunity booster.

Ginger, a naturally potent antibiotic and antiviral, is very effective in fighting the infections of the gut such as Typhoid. Give it mixed with honey or boiled in water with Tulsi (Holy Basil) and mint leaves. Asafoetida (Hing) is also very effective in strengthening gut health and treating different gastrointestinal infections. Add it to Pulses (Dal), curries or while cooking vegetables.

We hope these tips to keep your kids from falling sick this monsoon were helpful! Do you have special remedies you use to help your kids recover or stay healthy? Share your thoughts in the comments below!

To help your child get healthier and monitor their vitals on the go, you can opt for the GOQii Smart Vital Junior. It helps you track their vitals, step count, sleep patterns, etc. and you also get a personal coach who can monitor these activities and suggest changes. Explore all the features of the Smart Vital Junior here.

#BeTheForce

May 1, 2024 By Neha Sharma Leave a Comment

Healthy Recipes For Kids: Healthy Twist On Pizza & Rolls

healthy recipes for kids

There is a saying that “In all this world, there is nothing so beautiful as a happy child,” by L. Frank Baum. We can define happiness in many terms but for a child, a healthy child is the happiest one. Healthy eating is very important for the overall growth and development of a child. Albeit, it is not a one off process, it has to develop from early childhood. It protects children from many chronic diseases, builds immunity and keeps them happy and healthy in the long run. Aspects of healthy eating for children are not different from adults. Both need the right nutrients in the right quantities. Keeping that in mind, here are some healthy recipes for kids with a twist! 

Healthy Recipes For Kids

1. Healthy Pizza 

What You Will Need For Dough: 

  • Wheat flour – 150 gm
  • Boiled & mashed Spinach – 50 gm
  • Boiled & mashed beetroot – 50 gm
  • Oil – 2 tsp
  • Salt – ½ tsp

For dressing:

  • Hung curd – 50 gm
  • Tomato sauce – 50 gm
  • Mixed herbs – 1 tsp
  • Grated carrot – 50 gm
  • Chopped capsicum – 50 gm
  • Boiled chopped corns – 50 gm
  • Finely chopped pieces of Cottage cheese – 100 gm

Method of Preparation

  1. Prepare two dough, one of spinach & other of beetroot by rolling out slightly two big & thick chapattis. These chapatis can be baked or can be cooked like normal one but partially.
  2. Spread one layer of fresh hung curd and one layer of tomato sauce over it.
  3. Spread all the veggies one by one in an interesting manner that appeals to kids.
  4. Sprinkle mixed herbs, salt and some cheese on top of it.
  5. Now this chapati pizza can be cooked/baked in a kadai or an oven for 4-5 min.
  6. Enjoy hot with hung curd sauce or tomato sauce.

2. Tangy Protein Rolls 

What You Will Need:

  • Overnight soaked Moong Dal – 100 gm
  • Rice Flour – 2 tsp
  • Boiled potato – 2 in no.
  • Boiled & mashed peas – 50 gm
  • Cottage cheese – 100 gm
  • Grated carrot – 100 gm
  • Finely chopped capsicum (all colors) – 100 gm
  • Finely chopped onion – 50 gm
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6-7 in no.
  • Sesame seeds – 1 tsp
  • Dry mango powder – ½ tsp
  • Grated fresh coconut – 1-2 tsp
  • Chopped Cashew and raisins – 1 tsp
  • Tomato sauce – 2-3 tsp
  • Salt – ½ tsp
  • Oil – 2-3 tsp

Method of preparation:

  1. Grind soaked moong daal to a coarse paste and add rice flour and after mixing well, keep it aside for 5-10 min.
  2. In a pan add oil, cumin & mustard seeds, curry leaves and chopped onion. Sauté for a while till it becomes slightly pink in color.
  3. Add all the veggies one by one, dry mango powder, salt, grated coconut, sesame seeds, chopped nuts and properly mix all the ingredients for 2-3 mins.
  4. Roll out the veggie mixture in the form of hotdogs.
  5. Make chilla out of moong dal mixture and put one veggie hot dog in between, apply some tomato sauce and roll out the chilla and it’s ready to curb evening hunger pangs! 

Health Benefits Of These Recipes 

  • These are homemade and are absolutely safe for kids.
  • Pizza is junk and consists of blank calories but this one is super healthy as it consists of many colorful veggies, provides vitamins & minerals and wheat flour chapati with spinach & beetroot is always a healthy option!
  • In spite of many sauces, if hung curd and tomato sauce is used, it is absolutely good for health.
  • Moong Dal cheela & Sesame Seeds are rich in protein. Sesame seeds support bone health and when stuffed with healthy filling, there is nothing more perfect than this.
  • These recipes satisfy the kids’ emotional part as they are colorful and look exactly what they want from the outside.

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii Personalised Health Coaching here. 

#BeTheForce

April 4, 2024 By Neha Sharma Leave a Comment

Healthy Recipes For Kids: Healthy Twist on Snacks & Sweets

Healthy Recipes For KidsAs mentioned in the previous article of Healthy Recipes For Kids, We spoke about the aspects of healthy eating for children not being different from adults. We need the right nutrients in the right quantities. Here, we’ve got some healthy recipes for a snack and a sweet that we’re sure your child will enjoy. 

Healthy Recipes For Kids

1. Healthy Mathari 

mathariWhat you will need: 

  • Wheat flour – 200 gm
  • Roasted Gram flour – 50 gm
  • Amaranth seed flour – 50 gm
  • Semolina – 20 gm
  • Desi ghee – 4 tbsp
  • Salt – a per taste
  • Dry fenugreek leaves – ½ tsp
  • Asafetida (Hing)  – 1/4th tsp
  • Roasted Muskmelon seeds powder – 2 tsp
  • Roasted Sunflower seeds powder – 2 tsp
  • Carom seeds – 1 tsp

Method of preparation:

  1. Mix all the ingredients in a big bowl and add hot melted ghee. Gently mix all the ingredients until ghee spreads all over the flour.
  2. Knead the dough with lukewarm milk to provide a soft texture
  3. Keep it aside for half an hour.
  4. Roll out a big chapati and cut desired shapes with a cookie cutter as it appeals to kids.
  5. These Mathari or salted cookies can be baked or fried on a low flame.
  6. These serve as a good snack at the evening hours with milk, juices or smoothies.

2. Jaggery Protein Chikki/Laddoo

healthy recipes for kidsWhat you will need:

  • Almonds – 50 gm
  • Walnuts – 50 gm
  • Sunflower seeds – 20 gm
  • Pumpkin seeds – 20 gm
  • Muskmelon seeds – 20 gm
  • Fox nuts – 50 gm
  • Rolled oats – 30 gm
  • Dates – 6-7 in number
  • Jaggery – 200 gm
  • White pepper powder – ½ tsp
  • Poppy seeds – 30 gm

Method of preparation

  1. Roast all the ingredients separately without jaggery, dates & pepper powder
  2. Make a coarse powder by adding dates 
  3. Melt jaggery on low flame. Once melted, start adding the white pepper powder
  4. Mix all ingredients gently
  5. Ladoos can be rolled from this mixture on slight cooling or chikki can be made by spreading the mixture on greased plate.
  6. These high protein chikkis or ladoos can be combined with breakfast or the evening snack

Benefits of These Recipes 

  • These matharis are rich in protein and contain seeds. Seeds are a compact source of many nutrients and generally kids don’t want to eat these seeds, so this is an easier way to get your kids to eat them.
  • Jaggery laddoo or chikki is a power pack compact source of many nutrients, rich in protein, iron and white pepper powder is very good for the eyes.
  • These snacks are much much better than the usual chips, mixtures and other unhealthy snacks. 

We hope you enjoy these Healthy Recipes For Kids. Do try them out, upload your pics on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

To get more advice on recipes, nutrition and diet tips for kids, subscribe to GOQii and ask your GOQii Coach here.

#BeTheForce

  • 1
  • 2
  • Next Page »

Search

Recent Posts

  • The Preliminary Step To Weight Loss Is Training Your Mind
  • 11 Easy Habits To Help You Lose Weight
  • How to Burn Fat With Exercise
  • Reasons Why You Are Not Losing Weight!
  • Why Longevity Must Be India’s Next Health Mission

Stay Updated

Archives

  • June 2025 (14)
  • 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 (24)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (15)
  • 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