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Archives for March 2021

March 26, 2021 By Poornima Seth 1 Comment

Superfood Battle: Spirulina vs Moringa

Spirulina vs Moringa

Though moringa and spirulina are complete plant proteins as they contain all nine essential amino acids. Moringa has been showing up strong with other Super greens, like matcha, spinach, and kale. This time I would like to compare it with everyone’s favorite blue-green algae, spirulina. But before we get into the Spirulina vs Moringa debate, let’s understand what these two are. 

Spirulina is blue-green algae that grows on both fresh and saltwater. These tiny algae are packed with nutrients. In modern times, spirulina can provide many benefits. It is a rich source of protein and also a good source of beta-carotene, various minerals, and gamma-linolenic acid, an essential fatty acid. Spirulina is available in the form of capsules, tablets, and powder and can be incorporated in certain foods and beverages such as energy bars, popcorn, and smoothies.

Moringa Oleifera (drumstick tree) has been praised for its many health benefits for thousands of years. It is very rich in antioxidants and bioactive plant compounds which are good for health. So far, scientists have only investigated a few of the many reputed health benefits. It is known by many different names, such as drumstick tree, horseradish tree or ben oil tree.

Spirulina is a mighty protein beast, as it is high in protein as it actually holds the number one position on two points: highest protein content per calorie, and highest protein content per ounce. As 100 g of spirulina contains 58 g of protein. But you know we are not here just tell you how great spirulina is. For this battle, moringa will be depending on a few standbys: its high iron content, as well as its respectable amounts of vitamin A, calcium, and fiber. 

So, without wasting time let the Battle of the Greens begin!

Spirulina Vs Moringa

For this Spirulina vs Moringa debate, we will be comparing 10g (about 1 tablespoon) powder of each.

Spirulina  Moringa
Protein 5.75g 2.7g
Calcium 174mg 12mg
Iron 15.8mg 2.85mg
Fiber 3.3g 0.36g
Vitamin A 910iu 57iu
Potassium 140mg 136.3mg
Carbohydrate 5.1g 2.39g
Sodium 2mg 105mg
Calories 35 29
Vitamin C 0.99mg 1.01mg

Antioxidants Properties

Both Spirulina and Moringa are excellent sources of antioxidants. Each of them contains several different antioxidants, but spirulina falls just a little short when compared to moringa.

Moringa contains almost 40 known antioxidant compounds, whereas spirulina contains almost half of that. As moringa contains a great number of antioxidants in terms of the overall content, this round also goes to moringa.

Side-Effects

Moringa is considered to have no side effect, but the roots can be very poisonous. This is why one must keep in mind that only moringa fruit, leaves or seeds are meant for human consumption. Spirulina on the other hand has some potential side effects, although they are seemingly rare. The various side effects include stomach ache, constipation, dizziness – pretty much the usual suspects. According to the National Institute of Health, “People with autoimmune diseases – such as lupus, rheumatoid arthritis (RA), multiple sclerosis (MS),  and pemphigus vulgaris – might have to avoid spirulina because these blue-green algae may have immune-boosting properties, which in turn might worsen the symptoms of auto-immune diseases”. The NIH also points out that spirulina contains amino acid phenylalanine, which may worsen phenylketonuria, so people with this metabolic disorder should also avoid spirulina. 

We’ll call this round a wash given both super greens carry some risks, however minimal they may actually be.

Final Verdict: Who Wins?

Moringa knocks out spirulina 7-3 with several definitive points and wins. As it turns out, spirulina is kind of a one-trick pony as it just has high protein content, it really wasn’t very competitive in any of the other categories. Both moringa oleifera & spirulina, in the case of antioxidants, each contain several different antioxidants, but spirulina falls just a little short when compared to moringa. In case of side effects, both super greens carry some risks, but here as well, moringa hits the goal in case of autoimmune diseases. So if we take an overall review, I feel moringa wins! 

We hope this article on Spirulina vs Moringa helps you make healthier choices! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

March 20, 2021 By GOQii 1 Comment

Small Changes For Big Rewards – Officer Susant Dash User Journey

Susant DashIt’s no surprise that the heavy burden of managing this COVID-19 crisis has fallen heavily on our frontline heroes. The members of our police force have faced the worst of it. During this time, it is very important to keep oneself healthy in order to protect others. While this is expected, it is no easy task. Managing health, along with duty, was becoming increasingly difficult for Police Officer Susant Dash. 

As an officer of the police force, his days were always hectic with no timely meals or sleep. He used to eat his lunch at 4pm and dinner around 12:30 or 1am after returning home. He had no control over what he would eat in between his meals – as it mostly consisted of a samosa or some street food from a vendor. The high levels of stress during these precarious times only contributed to his weight gain. He didn’t even have time to think about health or fitness till he stumbled upon an advertisement of our brand ambassador Akshay Kumar on a newspaper which changed his life! 

Making a Lifestyle Change 

The advertisement that Susant Dash saw was that of the GOQii Smart Vital. Being out on the field all day during a pandemic, he figured he could use a device which helped him track vitals such as body temperature, blood oxygen, heart rate and blood pressure. He purchased the GOQii Smart Vital which came with a 3 month subscription to personal coaching. Once he subscribed, he was introduced to his Coach, Yogita Sharma and his journey to a healthier lifestyle began. 

Habits Introduced By His Coach 

The changes that Coach Yogita Sharma introduced were quite basic. This included maintaining a 3 hour gap between his dinner and sleep time, timely meals and no oily food. She gave him a fitness regime to follow for a week which included 4 days of cardio, 2 days of strength training and 1 day of rest. 

Now, his day starts at 6 in the morning with a glass of lemon water or methi seeds soaked overnight with water. He starts his workout at 7 and goes on for an hour. He tries his best to eat his breakfast, lunch and dinner on time. He has completely stopped snacking from vendors – fried foods being a major weakness. Along with this, he does 10 minutes of guided meditation every day before sleeping. 

What Changes Did Officer Susant Dash Notice? 

Thanks to making these minimal changes to his lifestyle, his weight has reduced from 103kg in September 2020 to 87kg now. He feels more energetic and active despite being out all day. He understood from his coach that exercise alone does not lead to fat loss. It has to be coupled with calorie restriction, proper diet and sleep – something that he was unaware about before being coached by Yogita Sharma, who guided him about what to eat, what to avoid, and most importantly, how to structure his meals. 

With visible changes in his physique and appearance, he says he has grown more confident and feels good when he is appreciated by his superiors and his juniors at the station. He feels pleased that he has become a role model for his colleagues and has inspired many among them to take fitness seriously. He says, “I never imagined I could lose 16 kgs in 5 months. Thanks to GOQii this came true!” 

Apart from engaging with his GOQii Coach, Officer Susant Dash also follows GOQii Play Coaches Mukesh, Heena, Dr. Paramjeet and Urvashi and finds their videos interesting. He also purchases products such as honey, teas, etc. from the GOQii Health Store. 

What Does Coach Yogita Sharma Have To Say About Officer Susant Dash? 

Officer Susant Dash joined GOQii on 13th September, 2020. When he joined our team, his weight was 99kg and he struggled with borderline high sugar levels, uric acid and high blood pressure, but was not taking any medication for the same. After our first discussion, we decided that we will try lifestyle modifications to correct these parameters before starting medication. 

Over a period of 4 months, he has lost 10kg of weight and as per his latest reports, his blood sugar, blood pressure and uric acid levels are all well within normal range. Overall, his energy levels have improved and he feels fresh throughout the day. 

Does the story of Officer Susant Dash inspire you to make a lifestyle change? Then download the GOQii App and subscribe now! To read more inspirational stories, check out Healthy Reads. 

#BeTheForce

March 17, 2021 By Srini 2 Comments

Sleep Series: In Praise Of Darkness!

sleep series

In the beginning there was only darkness and then, light came out of darkness! Light and darkness are not two different and opposing things. Society has made a villain out of darkness. Darkness is used as a synonym of all things sinister. We are trained from childhood to look at darkness with fear.

In Hindu religion, darkness is deified – we have “Maha Kaal” and “Maha Kaali” – in religion this could either mean “darkness” or “time” – there is close relationship between them, but that is for another day. 

There is darkness everywhere – interstellar, intergalactic is just darkness.

Modern living has opted for lights of high luminescence. The poor old incandescent light of 60 watt (tungsten filament bulb) has a luminosity of 400-800 lumens whereas the modern day LED lamps can produce the same lumens at just 5 Watts. Where we had one incandescent light, now we have at least 4 LED! Which means we are consuming 5 times more light! 

Light has to be light ( Pun intended)

Since we fear darkness, we have created a social necessity (business necessity?) for bright light, whereas the number 1 villain for good sleep is LIGHT! Many of us know of the bad impact of blue light emitted from phones, laptops and tablets. Evenings are intended to be a journey to acclimatize to emerging darkness and night time is intended to be pitch-dark by nature.

So, for a good night’s sleep, the gradual reducing of lighting and luminosity is a must. Which means after 7:30pm, you should: 

  • Slowly switch off lights and send a signal of reducing light to the eyes
  • Make the bedroom pitch-dark for sleeping
  • Immediately activate “night mode” in Laptops and Phones

This could easily be the first step towards good sleep! Remember that you are meant to sleep in darkness. The sleep hormone Melatonin (more about this later) is highly impacted by luminosity. Darkness is key to sleep. Light is an inhibitor of sleep. Embrace the darkness, start falling in love with it! Darkness is the source of all light, time and space and is a good first step to a good sleep.

We hope you enjoyed reading this article so far. Stay tuned for more from the Sleep Series! To read more about sleep and sleeping techniques, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce  

March 16, 2021 By Falguni Bhojak 1 Comment

Top Foods To Lower Cholesterol Levels

lower cholesterol levels

High cholesterol is one of the common causes that leads to heart diseases. Luckily, there are a few good natural food sources to help you lower cholesterol levels. When you start working on your eating habits along with other lifestyle modifications like no smoking, reducing alcohol, being physically active and exercising daily, you will not only see the improvement in your cholesterol levels but also your overall health.

Which Foods Can Lower Cholesterol Levels? 

Eating more fruits, vegetables and wholegrains, including healthy fats and protein in our meals, may help lower cholesterol levels in your blood. Some of these foods include:

  1. Whole Grains: Including high-fiber, whole grain food in your diet can help lower cholesterol levels. Oats and barley contain a soluble fiber called beta-glucan which helps in lowering LDL levels. Starting your day with a bowl of oatmeal is the best choice. Quinoa is a great choice too with its antioxidant, Vitamin B and fiber content which helps in reducing cholesterol levels.
  2. Nuts: Fiber, protein and antioxidant rich nuts which are also high in monounsaturated fat like almond, pecan, walnuts and pistachios help in lowering cholesterol levels. Just make sure you limit the intake to a handful of nuts a day to limit the calorie intake.
  3. Fruits: are high in fiber, potassium and pectin – a type of soluble fiber which helps in lowering LDL. Some fruits good for lowering cholesterol level are apples, avocados, grapes, strawberries, oranges and other citrus fruits rich in Vitamin C. 
  4. Fatty Fish: Salmon, tuna and mackerel are rich in omega-3 fatty acid – which helps in lowering triglyceride levels. They help in reducing inflammation and increase the level of good cholesterol. So, eating fish 2-3 times a week is good for heart health.
  5. Vegetables: Being high in vitamins, minerals, fiber and low in calories, vegetables help in lowering cholesterol levels. Vegetables like carrot, okra and eggplant are good sources of soluble fiber, which can help you lower cholesterol levels.
  6. Beans: are high in soluble fiber and they take time to digest, keeping you full for longer. You can include any beans from kidney beans to chickpeas to black eyed peas and any other.
  7. Healthy Fats: Replace saturated fats with monounsaturated fats like olive oil, canola oil and polyunsaturated fats like flax seeds, soy, sunflower seed oil. These are said to help you lower your LDL level and boost your HDL level.

So, include at least 3-5 portions of fruits and vegetables each day along with a handful of nuts. 

Prepare your food by grilling, poaching, roasting, boiling, baking instead of deep frying to reduce fat intake.

“The Foods We Choose, Make A Difference.” – Michael Greger

We hope this article helps you make better food choices to lower cholesterol levels! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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