Archives for April 2019

April 27, 2019 By GOQii 1 Comment

“I Am Addicted to GOQii” | Darshpreet Gulati User Journey

Have you ever casually browsed through products and then stumbled upon something that changed your life forever? You might not have been looking for it, but somehow you found it and it transformed you into a better version of yourself. Our player Darshpreet Gulati, had a similar experience.

In 2016, Darshpreet Gulati was looking for new gadgets. He stumbled upon GOQii but wasn’t specifically interested in fitness at the time. After going through the features, he concluded that it was value for money. He was particularly attracted to the personalized coaching feature and thought that the device was a cool gadget.

Before Joining GOQii

Like most people, Darshpreet Gulati led a very sedentary lifestyle with little to no physical activity. He indulged in sweets quite often and ate out frequently. He weighed around 85kg.

Enter GOQii

One of Darshpreet’s key goals was to lose weight, get fit and active. At first, he was not convinced with what his GOQii Coach suggested as it seemed to be contradicting what he already knew about diets i.e. counting calories, skipping meals, etc. He then happened to read a well-known celebrity Nutritionist’s book. This encouraged him to take his GOQii Coach seriously.

He began following the habits introduced by his coach.

Embracing the Change

Darshpreet’s Coach had asked him to cut down on junk food, eating out at restaurants, drinking aerated drinks and most importantly his indulgence in sweets. He used to eat a lot of chocolates before but significantly cut them down after realizing what sweets can do to his body. He restrains himself even if his fridge is stuffed with chocolates. As he began getting more conscious about what he eats, he started exercising portion control.

His current dietary habits include starting his day with detox water and nuts. He then eats a paratha and eggs for breakfast. He keeps his dinner light and eats around 7 PM. Before GOQii, his dinner used to be rich and high in calories as dinner was family time and everyone would sit together to eat and relax.

On the exercise front, he performs light exercises accompanied with stretching. Last year, he trained rigorously for the GOQii Trail Challenge and walked daily with high-intensity exercises.

Currently, Darshpreet weighs around 64 kg, having lost 21 kg and is a healthier and more active version of his former self. He is a GOQii Champion and leads the Active Sunday sessions in the city of Gondia, Maharashtra.

6 months back, he was diagnosed with some back issue. This condition aggravated during the GOQii Trail Challenge. Due to his current condition, he has only been able to manage 4-5 sessions. However, this Sunday, he is charged to lead participants towards a healthier lifestyle and get more players to attend GOQii Active Sunday.

Darshpreet spends his time by joining live classes on GOQii Play. He religiously follows Aliya Imran, Shweta Kariya and Vishakha Sodha as he finds their sessions interesting and informative. He enjoys Divya Thampi’s class as her topics have helped him strengthen his emotional state of mind.

After his experience in the GOQii Trail Challenge, he says that he has grown even more confident. Along with a healthy lifestyle, he has begun to place more focus on his personal goals as well.

What did Darshpreet’s Coach Have to Say About Him?

“If I would have to describe Darshpreet Gulati in just one word then it would be a “FIGHTER”. He joined GOQii with a goal to reduce weight and for that he worked on his diet, exercises and most importantly, managed stress. Darshpreet believed in me and I tried my best to keep him motivated. The turning point in our journey came when he registered for GTC 2018. He was determined and worked extremely hard for that. Since the time he has joined GOQii, he has lost around 20 kg and has been maintaining it quite well through our healthy habits. He is indeed a FIGHTER!”

April 26, 2019 By Poonam Goyal 1 Comment

Sugar Cravings and How to Curb Them

Do you grab a candy bar to cope with your afternoon slump and then reach for a cola to get out of your post-slump slump? Or have you realized that munching sugary snacks makes you crave for more?

Why Should We Reduce Sugar?

Sugar is called an empty calorie, which means it is a calorie without any nutrients.
Health professionals believe that it is one of the main reasons why it can be so hard to stick to a healthy diet and maintain a healthy weight.
There is a belief that sugar restriction is only for diabetics but the facts are quite different. Excess sugar can lead to coronary heart disease, obesity, insulin resistance, metabolic syndrome, PCOS, low immunity, cancer, bone issues, etc.
Another effect of excessive sugar intake changes in microbial flora. This can lead to bloating, GI issues, heartburn, etc.

The World Health Organization has recently lowered the recommendation for sugar from 10% to no more than 5% of the total caloric intake. This translates to 4-5 teaspoons a day for a 2000 kcal diet.

You must wonder why we keep talking about excess sugar all the time. This is because sugar is addictive in nature. The more you have, the more you want. The taste of sugar releases endorphins that calm and relax us, offering a natural high.

Causes of sugar cravings

Habitual: Habit can be one of the major causes which are formed deep within our brains
Hard workout: Many people are likely to experience sugar cravings following a workout. As depleted glycogen stores are likely to crave sugar to replenish it.
Your diet is not right: The more you eat these simple sugary things, the more your brain will want them, which can continue the vicious cycle of sugar cravings.
Use of artificial sweetener: The use of these alternative sugars may save on calories but they trick the mind into thinking you ate something that was extremely sweet or far sweeter than sugar. For this reason, the brain will crave for food or beverages that are as sweet as what you had.
Poor sleep quality: The body needs a certain amount of REM and deep sleep as a way to replenish the mind and body. When you have inadequate amount of sleep, the body is susceptible to craving sweets the next day.
Stress: High levels of stress can also cause craving. As stress increases cortisol levels, serotonin, which is a calming and relaxing hormone, is released by sugar.
Meal skipping: Skipping meals can cause you to have sugar cravings due to reduced blood sugar levels.
Boredom: It’s another reason why we end up eating sugar or sugary products.
Sugar is hiding everywhere: Sugar is hiding in many foods you would never think of as sweet from bread to pasta.
Few deficiencies which can cause sugar cravings include:
1. Chromium deficiency can cause intense cravings for sugar.
2. If your body lacks Magnesium, you may have strong cravings for sugar products especially chocolates.
3. Zinc deficiency can result in low insulin levels which may lead to sugar cravings

How to stop sugar Cravings

Give in a little: Eat a bit of what you are craving for. Enjoying a little of what you love can help you steer clear of feeling denied.
Try to combine foods: When you crave for sweets, try combining it with a healthy option. For instance, strawberry dipped in chocolate sauce.
Grab some gum: If you want to avoid giving in to a sugar craving completely try a stick of gum.
Reach for a fruit: Keep fruit handy when a sugar craving hits! Fruits are rich in fibres and nutrients along with some awesome sweetness!
Choose quality over quantity: If you crave for sugar, pick a healthier option but keep it small. For instance, dark chocolate with 70% cocoa.
Eat regularly: Eating meals at regular intervals keeps your blood sugar level stable and help in avoiding irrational eating behavior.
Skip artificial sweeteners: as they tend to increase your cravings
Get support: Stress, depression or anger turns people to eating sweet foods. But food doesn’t solve emotional issues.
Drink a glass of water: Some people say that dehydration can cause sugar cravings
Eat more protein: as proteins increase your satiety level.
Sleep well: It is important for overall health and may help prevent cravings.
Get up and go: When you feel sugar cravings, get up and go for a walk. You can also phone a friend or take a bath to relax.
Avoid certain triggers like places or activities that induce sugar cravings.
Eat more fibers: They help to slow the absorption of the food you eat and also help to curb sugar cravings
Keep and maintain a list of reasons why you want to eat healthy as its hard to remember when you get the cravings.

Few food options to opt for when you get sugar cravings

Fruits: contain sugar along with lots of healthy nutrients
Berries: taste sweet but are high in fibre and low in sugar
Dark Chocolate: swap regular chocolate with dark chocolate
Snack Bars: are made of whole foods and can make a healthy sweet treat
Chia Seeds: are high in soluble fibre so you feel fuller for longer
Cinnamon: because of its sweet taste and it is healthy
Yoghurt: is high in protein and can control appetite and craving
Dates: are very sweet and can fix your cravings
Sweet Potatoes: sweet in taste and give a feeling of fullness
Smoothies: are another healthy nutrient rich option
Prunes: are sweet in taste and good for the stomach
Trail Mix: has the sweetness of dry fruits and nuts with all their benefits

Do Sugar Detox Diets Work?

Sugar Detox Plans urge you to avoid all sweets. That means all fruits, dairy and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up and you will fall back to your old habits.

If you make simple changes to your diet, it is easy to keep them up.

Sugar cravings can be a challenging part of your everyday life. When they set in, they can take over your mind in a hurry. Make these small changes which can go a long way and hopefully, they will help you win the battle against your cravings.

April 24, 2019 By Madhu Soni 2 Comments

The Power of the Indian Gooseberry

In a fast-paced world that rapidly drains us of energy, it is extremely important to be in the best of shape! In that pursuit, we are constantly searching for an elixir that will give us good health with least efforts.

What if we told you that you can have more energy, focus and overall good health? What if that magic elixir exists? Moreso, what if it is a fruit that you already know?

If you haven’t guessed it already, we are talking about the Indian Gooseberry or as it is popularly known – “Amla”. Since ancient times, it is used to cure various ailments, even if it is something as simple as aiding digestion to something as complex as fighting diabetes and heart disease.

The Indian Gooseberry (Emblica officinalis or phyllanthus emblica) derives its name from the Sanskrit word “Amalaki”. This tree is a native of India and the neighboring South East Asian countries. The fruit is sour in taste but leaves a sweet aftertaste.

Let’s take a look at how it impacts health!

Boost Immunity: The Indian Gooseberry is a powerhouse of Vitamin C and A. It greatly increases white blood cells in our body and is an excellent antioxidant, anti-inflammatory and anti-carcinogenic .It is like a powerful soldier that shields our body against various foreign toxins.
Fights Cancer: It has the potential to restrict the growth of cancer cells by keeping harmful free radicals at bay. The Indian Gooseberry also counter-attacks the side effects of anti-cancer drugs, radiation and chemotherapy.
Keeps Diabetes in Check: It helps regulate blood sugar levels in many ways. The chromium present in it is responsible for the pancreas to produce sufficient insulin and the polyphenol keeps the oxidative stress low, thus making the body more responsive to insulin.
Good for the Heart: The cardioprotective properties of the Indian Gooseberry due to the presence of Vitamin A and C, the chromium and iron help reduce cholesterol, increase HDL (Good cholesterol) and reduce LDL (bad cholesterol) and strengthen the heart muscles.
Protects the Eyes: Regular use of the Indian Gooseberry can protect our eyes from cataract and short-sightedness. The impressive carotene content in it can keep night blindness away.
Promotes a Healthy Liver: It is diuretic in nature, which means that it increases the volume and frequency of urine and fosters regular bowel movement. It also helps in eliminating toxic metals and the ill effects of excessive medication. Thus, it protects the liver. It also provides relief in the case of urinary tract infection.
Fountain of Youth: The Indian Gooseberry supports longevity, helps smoothen wrinkles, fortifies the skin, prevents hair loss and greying and provides lustrous hair. Besides beauty, it is also a brain tonic which promotes clarity of thought and boosts memory.

The Not So Good Part of the Indian Gooseberry!

Since it is high in ascorbic acid, taking excessive quantities at night may erode the enamel in the teeth just like any other citrus fruit. Since it reduces diabetes, sugar levels may drop, so keep your doctor informed about it. He may change your medication. Being diuretic, excess amla consumption may cause constipation to a few.

How to Eat the Indian Gooseberry

The best way to have it would be raw. You can add rock salt and pepper to kill the sourness
Powder and tablets are a convenient way to have it, but to be taken under medical supervision
Indian Gooseberry juice either freshly made at home or store bought are great options
Chawanprash: a healthy way to include it. 1-2 tsp can be taken daily
Amla Murabba: Since it has a good amount of sugar, which acts as a preservative, you can wash off the excess sugar syrup just before eating
Eat it as a chutney, pickle or you can even opt for Amla Candies

To put it all in a nutshell, taken in any form, it is a simple yet effective way to good health. It is worth its weight in gold and this information shouldn’t be ignored but passed on to the next generation!

Want to know more about the Indian Gooseberry? Let us know in the comments below!

#BeTheForce

April 23, 2019 By GOQii 1 Comment

Top 4 Causes of Body Aches & Pains

Experiencing aches and pains in your body is normal. But when these aches and pains persist for longer periods of time and make it difficult for you to move, you have to start asking a few questions.

What is causing this pain? Should I seek help?

Aches and pains are common for a body that is unhealthy and unfit. By the time the unease of these aches and pains set in, it is too late to do any activity in order to get healthier. Based on the research of our IndiaFit Report, we’ve identified the top 4 causes of body aches and pains.

What Causes Aches and Pain?

Additional Weight Strain: When you’re overweight, the additional pounds place immense strain on your joints and bones. This continued strain causes long term issues in the body which result in body aches and pains.
Lack of Movement: One of the major causes of body aches is a sedentary lifestyle. Sitting in one place for longer periods of time, incorrect or bad posture and lack of exercise, all contribute to body pain.
Incorrect Posture While Exercising: Incorrect form or posture when lifting weights, performing an exercise or not giving your body enough cause strain and further aches and pains.
Vitamin D Deficiency: Vitamin D is essential for bone health. Lack of it can cause body aches. This deficiency may be due to lack of exposure to sunlight, not getting enough Vitamin D from food, not being able to absorb Vitamin D from food, etc.

How Can You Tackle Body Aches and Pains?

The easiest way to deal with this issue is to get enough of Vitamin D. Right from its basic function of increasing calcium absorption to promoting bone health, it can also elevate mood, reduce depression and build immunity.

Some of the other ways to deal with aches include:

Losing excess weight
Fix Vitamin D3, Magnesium, and Calcium Levels
Develop muscles around the bone
Invest in rest and recovery after a workout
Avoid acidity causing foods

Have we missed out on anything? Do you have any queries? Write them down in the comments below!