GOQii

Blog

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

April 26, 2024 By Vandana Juneja Leave a Comment

Millets: The Super Grain of Summer – Your Ally in Health and Coolness

With summer’s warmth intensifying, it’s time to rethink our dietary choices to ensure we stay vibrant and well-hydrated. Amongst a myriad of nutritional options, millets emerge as a veritable treasure trove of health benefits, rightfully earning their status as the season’s super grain. So let’s embark on an exploratory journey into the realm of millets, our potential partners in beating the heat.

Understanding Millets: The Ancient Grain for Modern Times

Belonging to a family of small-seeded grasses, millets are more than just a culinary choice—they’re a heritage, cultivated as a staple across Asia and Africa for centuries. With a spectrum ranging from pearl and foxtail to finger millet and sorghum, each variety offers a unique burst of flavor and a wealth of nutrition.

The Summer Advantage of Millets: Beyond Just Beating the Heat

Natural Coolants: These humble grains possess natural cooling properties, making them the ideal choice for sultry days. Rich in composition that balances body heat, millets are not just about sustenance; they’re about keeping you naturally cool and preventing the discomfort of heat waves.

Dietary Powerhouses: Don’t let their size fool you; millets are nutritional giants. Packed with protein, fiber, vitamins, and minerals, they ensure your body receives a holistic blend of nutrients, fortifying your health and vitality.

Guardians of Digestion: With a fiber content that champions digestion, millets can keep the common summer woes of constipation and indigestion at bay. They’re the friends your gut needs when the heat threatens to disrupt your digestive harmony.

Allies in Weight Management: Those on the journey of weight maintenance or reduction will find a loyal ally in millets. Their satiating fiber keeps hunger pangs in check, helping you manage your appetite and caloric intake effortlessly.

A Haven for the Gluten-Sensitive: As gluten intolerance becomes more prevalent, millets rise to the occasion as a stellar gluten-free substitute. They pave the way for culinary diversity, ensuring that dietary restrictions don’t limit the joy of eating.

Revamping Summer Diets with Millets: A Guide to Your Seasonal Well-being

Sorghum Millet (Jowar): A robust grain, jowar is a staple in the culinary world, commonly transformed into hearty rotis and bread. Loaded with nutrients like policosanols, sorghum is a protein and fiber-rich grain that aids in cholesterol management and weight loss. It’s a viable wheat alternative for those with gluten intolerance, offering rich sources of vitamin B1 and essential macro nutrients to boost metabolism.

Sorghum Upma: Soak and grind sorghum, then cook it with onions, tomatoes, green chilies, ginger, and veggies. This gluten-free upma is not only delicious but also nutritionally rich and perfect for a summer meal.

Kodo Millet (Koda or Arke Millet): Renowned for its nutrient density, kodo millet is an excellent alternative to traditional grains like rice and wheat. It’s rich in proteins, fiber, complex carbs, calcium, and polyphenols. Known for its cooling properties, kodo millet is ideal for summer consumption, contributing to lower sugar levels, weight management, and blood pressure control.

Kodo Millet Pulao: Soak the millet, then prepare it with onions, garlic, chili, tomatoes, carrots, peas, and spices. A simple pressure cook delivers a fluffy and aromatic dish ready in under an hour.

Foxtail Millet (Kangni): Foxtail millet is a powerhouse, teeming with complex carbs, proteins, fibers, and a spectrum of vital minerals and vitamins. With its low-fat content and gluten-free attribute, it’s perfect for those with dietary restrictions. Its health benefits are numerous, acting as a brain booster, bone strengthened, energy provider, and beauty enhancer.

Foxtail Millet Dosa Recipe: Begin your journey with a simple and nutritious Foxtail Millet Dosa. Soak foxtail millet, urad dal (black gram), and poha (flattened rice) for 4-6 hours. Grind these into a smooth batter, season with salt, and let it ferment overnight. When ready, heat a skillet, pour the batter thinly and cook until golden brown on each side. Serve this crispy dosa hot with your favorite chutney for a delightful meal.

Finger Millet (Ragi): A staple among health enthusiasts, Finger Millet, or Ragi, is celebrated for its high protein and amino acid content. This gluten-free grain is an excellent substitute for rice or wheat, packed with calcium, iron, and fibre, promoting bone health, aiding digestion, and helping regulate blood sugar levels. Incorporate ragi into your diet through porridge, rotis, and dosas for sustained energy and improved well-being.

Ragi Buttermilk Malt Recipe: For a refreshing drink, try the Ragi Buttermilk Malt. Mix ragi flour with water and cook with mustard seeds, asafoetida (hing), chili, and curry leaves until the mixture thickens. Separately, season buttermilk with salt, combine it with the cooked ragi mixture, bring to a boil, and serve hot. This nutritious malt drink is both comforting and healthy.

Barnyard Millet (Sanwa Rice): Known as Sanwa rice, Barnyard Millet is rich in protein, calcium, iron, and B vitamins. Its low carbohydrate content and gluten-free properties make it an ideal choice for those managing gluten sensitivities, diabetes, or cardiovascular conditions. Barnyard millet is often used as a nutritious rice substitute and is best prepared as porridge to maximize its health benefits.

Barnyard Millet Khichdi Recipe: For a wholesome meal, try Barnyard Millet Khichdi. Rinse and soak barnyard millet and mung dal for 30 minutes. In a cooker, sauté onions, ginger, garlic, and chili. Add tomatoes, turmeric, and salt. Stir in the soaked millet and dal, add water, and pressure cook for 3-4 whistles. Garnish with fresh coriander and serve hot for a nutritious and comforting dish.

These millet recipes not only offer a variety of health benefits but also introduce new flavors and textures to your diet, making your culinary experience both enjoyable and healthy.

Adding millets to your summer diet brings numerous health advantages and provides tasty, nutritious meals. Whether you aim to stay cool, boost digestion, manage your weight, or just try new recipes, millets are a flexible and healthy option for the warmer months. Dive into the benefits of millets this summer to enrich your nutrition and rejuvenate your body.

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 

May 3, 2023 By Palak Mittal 18 Comments

How You Can Stay Healthy During Summer!

healthy during summerIt’s the last month of summer and it’s only getting hotter by the day. During summers, many do not feel like eating due to the heat. Most love to keep hydrating. But, it is important to have a good diet (nutrition) as well as hydrate yourself. Opting for either/or is a bad idea. Here are some simple tips for staying healthy during summer that everyone can follow.

How You Can Stay Healthy During Summer 

  1. Add curd to your daily meal plan: For all those who suffer from constipation, gas and acidity during summer, this one is an absolute must-have on a daily basis.
  2. Sabja seeds: Not just a quick detox but an instant cooler and bloating reliever. Sabja seeds are different from chia seeds and can be consumed only after soaking. They can be consumed with curd, buttermilk, smoothies or in any liquid.
  3. Coconut water: Prevents dehydration, cramp & relieves migraine during PMS. It’s rich in electrolytes, can replenish your electrolyte stores in no time when you have to work too much under the scorching sun.
  4. Jeera (cumin seeds): Calm your nerves and aid your fat burning efforts in Summer. Boil 1 tsp Jeera in a glass of water. Sieve and drink it warm after 30mins of eating a meal.
  5. Jowar and Jaun (Barley) Sattu water: Brain food, cooling in nature, best for weight loss. Add Jowar and Jaun in normal wheat flour in equal proportion to aid weight loss and also to have a cooling effect on the body.
  6. Include Juices and Smoothies: Consume Lemon, Aloe Vera, Wheatgrass, Bottle Gourd, Mint and Amla juices for glowing skin during summer. Avoid packaged fruit juices, cold drinks and opt for fresh fruit juices instead. In fact, you can try fruit smoothies and Lassi (butter Milk) with Hing (asafoetida), Pudina (mint) and roasted Jeera (cumin seeds) as mid snacks rather than colas and tinned fruit juices. Avoid having fruit shakes (mixing fruits with milk) to prevent antioxidants loss.
  7. Start your day with seasonal fruits in summers like Litchi, Grapes, Jamun, Melons and Mangoes (acts as a cleanser, soak mangoes in water 20 mins before consumption for cooling effect). Having fruits first thing in the morning also gives instant energy and makes you feel fresh, rather than a cup of tea.
  8. Hydrate with normal water or infused drinks: Lemon water with rock salt is the best detox drink which alkalizes your body and can help combat acidity.
  9. Exercise for 30 mins 5 times in a week for good blood circulation and to avoid a migraine and headache during summer.

If this article helped you, let us know your thoughts in the comments below. You can find more tips to stay healthy during summer here. You can also get these tips directly from a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce

April 4, 2023 By GOQii 2 Comments

Welcome Summer With Sunscreen

sunscreen uses and summerWe all know the Ozone layer is depleting, making the Sun’s harmful rays stronger than ever. It is only natural for us to take the necessary steps and protect ourselves from these rays. In this article, we will help you understand the importance of Sunscreen and why they are necessary to face Indian summers. Before we get to why you should be using sunscreen, it is also important to pick out the right product for you.

Choosing the Right Product

There are numerous brands out there which sell sunscreen. The key to choosing the right one is to know your skin type. Based on your skin type, you can opt one for oily skin, sweat-proof, etc.

You might have seen the term “SPF” on sunscreen bottles. This stands for “Sun Protection Factor”. The SPF rating determines how much protection you will receive from the sun’s UVB\UVA radiations. A SPF of 30 gives you 97% protection, and SPF of 50 gives you 98% protection and an SPF of 100 gives about 99% protection. SPF between 30-50 is good enough for Indian skin.

Reasons Why You Need Sunscreen

The summers in India are often very ruthless. The most important thing to understand is that nobody is excluded from the use of Sunscreen. People who tan easily, people who don’t, fair skinned, dark skinned, children and everybody else, should use it if you are going to be exposed to the Sun.

The UV rays from the sun are one of the major enemies of our skin! While Vitamin D is necessary, these UV rays damage our cells which results in wrinkles, dark circles, premature ageing, inflammation and acne. UV Rays can even cause skin cancer.

These are enough reasons for you to start using sunscreen. Even though sunscreen doesn’t avoid these conditions completely, it is a very important step towards protection from the sun. Remember that a higher SPF won’t have any effect on sensitive skin. To get 100% protection from the sun’s powerful rays, you will need clothes that cover your entire body, sunscreen, and a hat or something to cover your head.

How To Use It the Right Way

  • Take a small amount, approx a small coin size of sunscreen on your palm
  • Apply it gently on your face
  • It should look white when you apply it on your face
  • Apply it 15 minutes before you step out so it can be properly absorbed by your skin
  • You can apply it twice a day

If you are someone with any kind of allergies or other skin problems, consult a doctor. With expert advice, you can choose the right product for yourself and make the most out of it.

Now you’re all equipped to welcome summer with a smile! For more summer tips, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

March 28, 2023 By GOQii 5 Comments

Keep Summer Cool With The Right Foods

keep your summer cool It’s summer—that amazing time of year where the fresh produce brings in lots of nutrient-rich, healthy choices. But, what about the scorching heat and associated dehydration, perspiration, rashes, itchiness and tiredness we experience? Well, of course – drink more water! Now apart from the lemon juice and watermelons, have you tried any other natural coolant? Let me remind you of these food products our grandma used every summer to keep the heat at bay.

Foods To Help You Keep Your Summer Cool! 

  1. Kokam: Kokam juice is a very refreshing drink with a cooling effect on the body. It not only quenches thirst, but also prevents dehydration and sunstroke due to summer heat. Kokam has other health benefits too like the garcinol present in kokam has excellent antioxidant and anti-inflammatory properties, which help prevent the growth of cancer cells. The hydroxyl acetic acid helps reducing the conversion of carbohydrates to fats, preventing fat deposition.
  2. Dried Black Currants: Dried Black Currants are an excellent source of nutrients that are essential for health, including dietary fiber, copper, manganese and potassium. Potassium allows electrochemical balance which allows muscle contraction and nerve cell impulse transmission to occur properly. Because of water loss, potassium becomes quite important.
  3. Fennel Seeds: Fennel is an aromatic and flavorful herb that has several culinary as well as medicinal uses. In addition to its popular use as a breath freshener, it helps relieve a number of ailments and facilitates better health due to its anti inflammatory, antimicrobial, expectorant, diuretic, anticarcinogenic and antioxidant properties. It contains vitamin C, potassium, manganese, iron, folate, and fiber as well. It is also rich in phytonutrients and has a high concentration of volatile oils. It cools the body off by increasing perspiration and maintaining body temperature.
  4. Rock sugar candy or Mishri or khadishaker (in Hindi): Mishri or Rock Sugar is a crystallized sugar, sweet candy that is packed with numerous health benefits. Mishri is widely used as a refreshing drink during summers, Fennel seed powder with ground Mishri makes a refreshing drink to fight the harsh summer heat. It exerts a soothing effect on the mind and body and relaxes you from stress.
  5. Sattu: Sattu is extremely beneficial for your health. It is extracted from barely, wheat or gram. Mix sattu, little lemon juice drops, salt and roasted cumin powder to get a very healthy drink!

With these food one can also use:

  • Curd or buttermilk.
  • Raw mango
  • Watermelon
  • Coconut water
  • Bottle gourd
  • Salad leaves (especially mint leaves)

During summer, it’s always best to go for a light meal which can be easily digested. Oily and junk food should be avoided. Avoid too much of tea and coffee as it contains caffeine which results in dehydration. Limit your tea and coffee intake to two cups a day. You can switch to green tea as it contains antioxidants which can help you during summer.

Do not eat spicy, hot and extremely salty food as they are hard to digest and will have ill effects on the skin and digestion. Also avoid consuming foods that are not in season as they may come with the risk of chemicals and preservatives that are applied to fruits and veggies to keep them fresh.

We hope these tips help you keep your summer cool! For more tips on managing your diet and nutrition during summer, click here or get expert advice from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Search

Recent Posts

  • 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
  • Unable to Lose Weight? 7 Secrets for Sustainable Weight Loss

Stay Updated

Archives

  • June 2025 (13)
  • 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