Archives for May 2019

May 30, 2019 By Deepanshu Sharma 1 Comment

The Healthy Supergrain That No One Knows

In India, this supergrain is called Rajgira (royal grain) or Ramdana (grain given by Lord Ram), for its amazing utility and health benefits. In English, it is known as Kingseed or Amaranth (derived from a word which means ‘never ending’ in Sanskrit). All these names are quite accurate.

Read on to know more about this wonderful grain!

What is Amaranth?

Amaranth is a weed which seems like a cereal. Hence, it is known as a pseudo-cereal. It is a small, round, light colored grain having a crunchy texture which can be eaten raw or in any other form just like wheat or rice.

It was first grown in Peru 8,000 years ago by the Aztec civilization. Today, it is grown all over the world, including India. It gained most of it popularity in the last 50 years when it was studied in the US for its health benefits.

What are the Benefits Derived from Amaranth?

Amaranth is truly a class apart from other grains and cereals. It has the highest energy per 100gm among all grains. When compared to wheat, it has twice the amount or more of minerals such as Iron, Calcium, Phosphorus, Magnesium and Potassium in the cooked form while also having more of Proteins, Healthy Unsaturated Fats and B Vitamins.

Amaranth is also gluten free, which makes it suitable for the gluten intolerant. It is a more nutritious option than other substitutes like Sorghum (Jowar) and Finger Millet (Ragi).

Amaranth is one of the best plant sources of protein (14gm protein per 100gm). The protein content is almost similar to animal sources like cheese which makes it a must in vegan and vegetarian diets. It is rich in Lysine – an essential amino acid which is very rare in other vegetarian protein sources.

Amaranth also has the distinction of being the only grain having Vitamin C in it. The grain also has fairly high amounts of Albumin which is hard to find in plant foods. Moreover, one serving of uncooked Rajgira can give 105% of the total RDA of Manganese which is needed for normal brain and nerve functioning among other things in the body.

Apart from all these nutritional benefits, it has therapeutic benefits too. Rutin, a compound found in Amaranth gives relief from high blood pressure. Other constituents of this wonderful grain can also protect one from several forms of cancers. Being rich in fiber and free of gluten, it also aids people suffering from stomach issues.

How Do You Eat It?

It can be eaten either raw or in other forms like roasting, boiling, etc. Just like wheat, it can be made into a flour which can be used to make flatbread (rotis) too.

One must note that it has some compounds which inhibit the absorption of a few nutrients only when eaten in the raw form. When cooked in any form, these compounds are eliminated and it can be eaten without any worries.

Another big advantage of Amaranth is that it can also be eaten during fasting as it is not a cereal unlike wheat or rice. Being low in calories, high in proteins, vitamins and other vital minerals, it is substantially better than other options.

So go ahead and eat some Amaranth. You can even make flatbreads and use this superfood in your daily life!

#BeTheForce

May 29, 2019 By Tabassum Parveen 1 Comment

How to Burn Body Fat & Keep it Off!

How many times have we pushed ourselves to our physical limits in order to get rid of excess body fat only to end up gaining it all over again? Keeping body fat off is a difficult task but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

There are many articles out there that will explain the need to burn body fat. What they do not take into account is the fact that muscle behaviour changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restoring body muscles in order to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake: The theory behind increasing protein intake is more the muscles, the more fat you will burn. Best is to start your day with good carbs and proteins as adding protein to breakfast will work on hunger hormones making you feel fuller for a longer time.

That’s the main reason why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember that only protein intake excluding good carbs, fibre, vitamins and minerals may result in weight gain, as extra protein will get deposited, leading to weight gain.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yoghurt, cottage cheese, paneer, and soy products like tofu can be included.

2. Water Intake: The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is essentially important because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals act as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated drinks. Instead, you can carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves added with a little salt and a piece of jaggery to keep yourself hydrated and refreshed!

3. Foods with Fiber: Gut health is the key to maintain body weight and shrug off that extra fat from the body. Fiber not only helps in maintaining a healthy weight but also helps in reducing cholesterol and diabetic levels.

If you’re one of the folks who look for low-calorie foods, you can try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats and brown rice. They are good sources of fiber and they keep you full for longer.

Psyllium husk (Isapgol) is a great way to detox the system. It also helps in eliminating cholesterol and fat globules from the body. However, it needs to be consumed in moderation – half a teaspoon or 2 grams per day can be taken.

4. Cut down on Salt, Sugar and Refined Carbs: Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as it helps to maintain the pH level of blood. Excess salt results in water retention and may cause difficulty in losing weight. Similarly, excess sugar will affect your metabolism and causes joint pains and fatty liver problems.

This doesn’t mean we need to go tasteless! Moderation is the key to a healthier lifestyle. You need to avoid extra salts, sugars coming from processed food, junk food and refined carbs like white bread, white flour, sweetened beverages, bakery products, and uncovered street food. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mix seeds, popcorn and also cut off any additional salt to your curds or salads.

Foods That Help in Burning Body Fat Faster

Apple Cider Vinegar: 1 or 2 tsp of apple cider vinegar mixed in lukewarm water works as a good healthy drink in the morning. It helps in burning extra fats from the body.
Extra Virgin Coconut Oil: Reducing your normal oil intake while consuming extra virgin cold pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to the presence of medium chain triglycerides. This helps burn body fat faster. Add it to your salads or once the curry is cooked. Do not heat it as this may result in losing its nutritive content.
Beverages: like green coffee, black coffee, oolong tea, green tea, chamomile tea, goji berries tea – all help in improving body metabolism and help in burning body fat faster. However, 2- 3 cup a day is advised as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected when a person is burning body fat and tends to indulge in extra workouts. You only need to workout 3-4 times a week. Pushing yourself too hard will only result in stress and lead to weight gain. Jumping jacks, HIIT, planks, crunches, lunges with stretching and yoga helps in maintaining body shape with no stress and good quality sleep.

If mediation or deep breathing alone don’t help you relax, then opt for stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Do not negotiate with sleep. The lack of good quality sleep and stress slows down metabolism and causes weight gain.

To sleep peacefully keep your room dark, no heavy workout before sleep and stay off computer or phone screens at least an hour before you go to bed. Working on these minute lifestyle changes can greatly help you lose body fat and keep it off!

#BeTheForce

May 25, 2019 By GOQii 1 Comment

“My Second Innings to Life” – Sunita Sinha

When driving towards professional success, our health often takes the backseat. Long work hours, never-ending meetings and tight deadlines take precedence over being active, drinking sufficient water and eating the right food. As junk food wrappers and boxes pile up on our desks and body aches and pains creep in, we notice only when it is too late.

It is important to know that when you are ready to turn your life around and determined to follow through, it is never too late! You can always change, you can always work towards good health and explore the benefits of an active lifestyle. Our GOQii Player Sunita Sinha learned this fact first hand!

In Her Own Words, Sunita Sinha Tells Us About Her Journey:

“I am a disruptive educator with a specialisation in Robotics & Language. Chocolate cravings and binge eating weren’t alien to me. Corporate meetings meant eating out frequently, coupled with long working hours. The mental overload, stress and lack of physical exercise resulted in various health issues.

I would often gasp for air after climbing only 2 floors! To add to it, at the age of 40+, I have already had 6 surgeries, hypertension (have been to the ICCU), high thyroid levels, and a spinal injury to name a few. This is just the tip of the iceberg.

My GOQii journey began a little more than 6 months ago. I was given a GOQii as a gift. The initial hesitation, resistance and apprehensions coloured my perspective and purpose. A hectic work schedule and professional demands tempted me to not wear the tracker. I knew that I would be a complete failure when it came to implementing any of the habits suggested by my coach. I had given up before I even began.

Then, something magical happened. Something pushed me from within. I decided to take baby steps. While the initial goal of 7000 steps seemed like a fantasy, I started with 600-1000 steps. I became more conscious of my diet and water intake by adding cucumber or carrot to my meals. My erratic sleep hours were clocked as well.

Like a school child, I waited earnestly for the app to display the unlocking of all habits. After two weeks, it happened! It became a catalyst. For the first time, I felt a sense of immense peace and satisfaction which no professional laurels could ever give!

I learned to invest in myself. GOQii made me realize the value of self-care and self-worth. Fitness was no longer restricted to gyms as it was easily accessible through GOQii Play within the GOQii App. With GOQii Play, I could attend fantastic workout sessions at my convenience within the comfort of my home. The range of sessions gave me the luxury of choice to go with what I was physically compatible with.

Gradually, I overcame my mental reservations and noticed an increase in my flexibility. I would keep aside a bottle and drink 2l of water meticulously. To combat hunger pangs, I indulged in carrot sticks, small quantities of salads, peanuts and dry fruits. Though my tiffin bag became bigger in size with different boxes, they were filled with healthy assortments. I followed a practical diet and gradually learned to eat in portions.

My step count increased slowly, blood pressure became controlled and my thyroid levels were stable. I can now walk 6km in 45 minutes without any shortness of breath. I do short bouts of runs as surgical reservations don’t permit me to do more. Though weight loss was not my target, I have lost more than 7kg. To the delight of my sons, I can now join them on treks and adventure sports.

My personality has undergone a makeover and self-confidence has increased qualitatively. I can now work for longer hours and still feel energized. Mental exhaustion has reduced to almost zero. Through all of this, my amazing GOQii Coach has been a strong motivator. Her guidance has been impeccable.

Fitness has become my lifestyle. It is a part of my regular routine now and is as common as domestic chores. Thanks to the GOQii App and its wearable tech, my life and my personality have both transformed drastically! Overall, it has been a completely satisfying experience. This journey made me realize a simple truth that one must master the mind before one can master the body!”

What did Sunita Sinha’s GOQii Coach Have to Say?

Sunita Sinha entered GOQii with a goal to get fit, fight hyperthyroidism and few medical issues. Despite her profession as well as home duties keeping her busy, she always updated her meals and activities. I would help her analyse them, guide her on a daily basis on how to maintain balance in her meals, irrespective of whether it was eating socially or at home.

She took all the analysis seriously and started implementing them in her as well as her family meals. It resulted in her shedding some weight/fat from her body. The improvement is clearly seen in her health, fitness and energy levels and her body is toned as well. To Sunita Sinha, I’d like to say that your best version is yet to come!

Keep going and #BeTheForce

May 22, 2019 By Sanjana Shah Leave a Comment

Link Between Sugary Foods, Mood and Behavior in Children

A perfect balanced diet of carbs, proteins, essential fats, vitamins and minerals is important during the growing age of the child. It is an ongoing research on whether food intake is really linked to a child’s behaviour and mood.

Below are the effects of healthy and unhealthy eating habits on the mood and behaviour of a child.

Healthy Eating Habits (Includes a balanced diet)

Better concentration
Improved learning skills
High grasping power
Socially active in making friends, prefers to play in groups

Unhealthy Eating Habits (Includes consumption of sugary food, preservative containing food, food colouring foods)

Lack of concentration in any given task
Hyperactive
Mood swings
Nutritional Deficiencies

We tend to correlate the word ‘kids’ with chocolates, ice creams, candies and cakes, etc.. The basic ingredient in these items is sugar!

Sugar in Relation to Nutrition

Sugars are simple carbohydrates that easily get absorbed in blood glucose. Sugar is an empty calorie food i.e it has no nutrients and provides only energy.

Sugars have various forms like white sugar, brown sugar, honey and corn syrup. It’s a myth that jaggery, honey and brown sugar are better off than white sugar. Calories coming from them are same. The only difference is that white sugar is absorbed faster in the bloodstream than other sources.

Fruits naturally contain fructose with fiber which makes you feel fuller and are rich in water content, vitamins and minerals. On the other hand, colas or sugar candies contains only fructose syrup which disrupts the brain signalling of being full and the child feels hungry again

Hidden Sugars in Food

It means the packet of food doesn’t show the word Sugar on the ingredient list but still contains sugar labelled as other names such as dextrose, dextrin, corn syrup, or barley malt.

When consumed more than the required amounts and on a daily basis, Sugar affects various parts of the body and mind:

Teeth (Tooth Cavities): Bacteria live on sugar medium. When kids don’t brush well or drink water after eating, bacteria tends to overgrow, which in turn leads to cavities and tooth decay.
Brain: Impaired ability to memorise things, as the brain doesn’t get the right amount of nutrients to function.
Behavior: Sugar numbs the neurons in the brain, shortens a child’s attention span and makes them hyperactive.
Immunity: Constant bouts of cold and cough makes it difficult to sleep at night.
Metabolism: A child is at a higher risk of being obese and developing long term diseases like Diabetes.
Hormonal: Being in the growing stage, they are more prone to hormonal issues like acne, early onset of puberty, dandruff, skin issues, impaired growth.
Worms: Thread worms are caused due to bacteria thrive on sugar if the intake is high.

How to Minimize Sugar Dependence

As parents, we need to change our attitude of rewarding kids with sugar-rich foods every time they complete a task or behave well.
Fix up a Treat day like once a week or fortnightly wherein only on that day they can eat their favourite chocolate, cakes or candies
Substitute ready to drink fruit beverages with homemade smoothies or freshly prepared pulp fruit juice
Train them to choose healthy items like high fiber biscuits instead of cream-based biscuits
Prepare desserts at home with less sugar and store it. This way you minimize the chances of buying them from a shop
Be gradual and change one habit at a time. Don’t be adamant on changing the habits all at once.

How to Encourage Healthy Eating Habits

Make them learn all the food groups – vegetables, fruits, cereals, pulses, dairy. Either draw it on a paper or show them the real foods. Ask them to pick up the ones they want to eat for that particular day. This way, you can plan for 2-3 days in advance.
Usually, unhealthy eating habits make them vitamin and mineral deficient. So consult your doctor and start the appropriate supplements for it.
Prepare attractive snacking ideas in their tiffin boxes like a veggie stuffed roll, colourful sandwich, idlis made with spinach puree or tricolour idlis.
Remember the negative effects of unhealthy eating don’t show up immediately. It’s a long term consequence. But if the child’s health is compromised with headaches, asthma, cold/cough then the negative effects are seen in the short term.

Another important factor is being intolerant to certain food items like dairy products ( casein) or gluten (wheat), which may make them aggressive, cranky and/or fussy. Common food allergens like soy, peanuts, corn and nuts also adversely affect the behaviour of the child in a negative way.

It is always better to read labels of food packets before purchasing. Be aware of what you and your kids are consuming. In case of doubts, do consult the doctor or nutritionist.