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Archives for June 2021

June 23, 2021 By Mrinali Dwivedi 1 Comment

The Rainbow Diet: Decoding The Color Of Foods For Good Health!

the rainbow diet

Different foods have different colors, this is because of the different coloured pigments in them. These pigments, also called phytonutrients (phytoplants), provide various benefits to our body. Specific phytonutrients have specific functions, each playing a crucial role in the wellbeing of humans. While immunity and good health is just a play of a well functioning organ system, it is very important to take care of each organ and function in particular. This can only be made sure when the diet is diverse and sufficient in all essential nutrients and in moderation. Hence, the Rainbow Diet! 

What Is The Rainbow Diet?

The rainbow diet focuses on the consumption of a variety of colourful and fresh produce in your meals. Ensuring a colourful diet, ensures indiscriminate intake of all nutrients and also protects from any deficiencies that may have detrimental health outcomes. As a low or high of any one specific nutrient can disturb the peculiar balance of the optimum nutrient complex imperial to maintain good health.

The mantra of “eating the rainbow” inspires to add more color and colourful plant foods to the diet. It is a health based trend rather than the fads that provoke masses to avoid gluten, fats, lactose, carbs and what not! Here, all you need to do is add as many colors to your diet as possible in the form of different coloured plant based foods and that’s how you make sure you are doing right to your body! That way, one never has to worry about balancing as the rainbow diet is naturally balanced and with no side effects.

How Does It Help?

The abundance of supply of antioxidants and anti-inflammatory molecules from the rainbow diet, translates to a good immunogenic response by the body and allows effective combat against biological stressors and oxidative stress. In addition to this, plant foods are rich in fiber and prebiotics, both of which improve digestive function and gut health, making sure the best absorption of all available nutrients.

In all, the rainbow diet is beneficial for avoiding cardiovascular diseases and maintaining heart health, protecting against cancer, building good immunity and restricting infections. Additionally, it also helps in reducing weight, keeping away obesity related disorders, helps maintain good hair, skin and nails, keeps your energy levels high and improves overall good mood!

The Color Code Of Foods 

Here you may find options of foods under each color and health function category and learn about its role.

Red Immune health Cherry, cranberry, raspberry, watermelon, pomegranate, red plums, strawberry, red grapes, dragon fruit, apple, tomato, red pepper, beetroot, kidney beans, red amaranth Anti-inflammatory, antioxidant, immune modulating
Orange Reproductive health Orange, papaya, sweet potato, persimmon, pumpkin, cantaloupe, mango, muskmelon, peach, apricot, almond, paprika Endocrine modulation, fat-soluble antioxidants, role in ovulation and fertility
Yellow Digestive health Banana, pineapples, ginger, lemon, yellow zucchini, corn, sweet lime, yellow pepper, cinnamon, turmeric, honey, whole grains and husk Anti-inflammatory, binders, fibres, catalysts, gastric motility, glycemic response, prebiotic
Green Cardiovascular health Spinach, kale, fenugreek, radish leaves, micro greens, broccoli, Brussels sprouts, cucumber, green beans, olives, avocado, kiwi, grapes, green apple, pear, parsley, pumpkin seeds Clotting, detoxification, methylation, vasodilation, binders, antioxidants
Blue- Purple Brain health Purple grapes, fig, purple jam, blueberry, mulberry, jamun, prunes, plums, eggplant, purple cabbage, purple onion, lavender Anti-inflammatory, antioxidant, brain protective, cognition support, neuronal support
White Skeletal health Cauliflower, milk/curd/paneer, coconut, sesame, radish, soyabean, turnips, white onion, garlic, sunflower seeds Probiotic, strengthening, absorptive, energising

We hope this article on the Rainbow Diet helps you choose and adapt these foods to your diet! Do try it and let us know in the comments below! For more on nutrition, check out Healthy Reads or tune in to classes by our nutrition experts on GOQii Play. 

To get nutrition information, tips and recipes directly from your GOQii Coach, sign up for personalized coaching now:  https://goqiiapp.page.link/wssu  

Eat healthy and #BeTheForce 

June 22, 2021 By Shikha Singh 13 Comments

How To Build Immunity To Safeguard Against COVID & Other Monsoon Illnesses

monsoon illnessesCOVID-19 should not be considered as the only disease that will attack our body during monsoon. You can be susceptible to other monsoon illnesses such as vector borne ones like dengue, malaria, seasonal influenza (H1N1) and Chikungunya. You need to understand that not all fever is COVID-related. It could also be Typhoid, Jaundice, Malaria or Common Cold. While these deadly diseases are all around us, the only best measure to safeguard ourselves is “Immunity”. 

Tips To Build Immunity & Safeguard Against COVID & Other Monsoon Illnesses

We are well aware of the symptoms of common diseases and everything should not be related to COVID-19. This constant fear will not let us differentiate between other diseases. Here are some points you can look at to manage monsoon illnesses.

  1. Wash your hands frequently and avoid touching your face. Any infection, be it viral, bacterial or fungal, might be contagious. Maintaining self-hygiene is important.
  2. Take enough morning sunlight: Between 7am to 11am suits the best as UV rays are not very harsh at this time.
  3. Avoid oily and greasy food: We tend to eat stuff like pakodas and fried items during monsoon. Instead, choose healthy options like hot soup, green tea, ginger tea with popcorn and roasted lotus seeds.
  4. Good sleep: At least 7-8 hours of undisturbed sleep to rejuvenate our body.
  5. Exercise regularly: Minimum of 15 mins of exercise and daily walks to be incorporated in routine.
  6. Load up on antioxidants: Eat well washed bright coloured yellow and orange fruits and green leafy vegetables, as they are rich in antioxidants.
  7. Flush your system well with water: A minimum of 2.5-3L of water is a must. Be it in any form like coconut, lime, infused with fruits or spices, green tea and concoctions.
  8. Strengthen your gut: With pre and probiotics, like curd, pickles, fermented foods and kimchi.
  9. Increase protein intake: To prepare your body and avoid weaknesses.
  10. Respect Indian spices: Spices are rich in minerals and antioxidant properties. They help flush sinus infections too! 
  11. Detox your body: With fasting, which gives rest to our digestive system to improve the performance of other organs. This should be under supervision if diabetic or indicative of other comorbidities.

You should be fine as long as you follow the above 11 pointers. If you show any symptoms, it’s best to consult with your doctor before panicking. Certain illnesses like cold, fever and diarrhoea are common during the monsoon. Check with an expert and avoid self-medication. It would be wise to check your blood oxygen levels (SpO2) from time to time as well. You can use the GOQii Smart Vital that has sensors to detect body temperature, SpO2, blood pressure and heart rate. 

We hope this article helps you. If you find these tips useful, let us know in the comments below! For more on managing COVID, you can check out Healthy Reads or tune in to classes by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#BeTheForce 

June 21, 2021 By Madhu Soni Leave a Comment

Working From Home? 5 Simple Stretches You Must Do!

5 simple stretchesWith more of us working from home now, thanks to the COVID-19 pandemic, there’s bound to be excessive hours where we’re seated and glued to work, chasing tight deadlines. Long sitting hours can have detrimental repercussions on our health like stiffness in the back, shoulder, knees, ankles and low circulation leading to low metabolism as well to name a few. While the work from home routine is here to stay for a while, these aches and pains can be avoided or resolved through simple stretching. It’s like an antidote to combat the ill effects of continuous sitting. So if your chair has held you hostage long enough, here are 5 simple stretches you can do to keep yourself healthy. 

5 Simple Stretches To Do While Working From Home 

1. Chest Opener
How this helps: Extended sitting time can weaken the spine and cause dropping shoulders. This reduces upper back and neck stiffness.
How to do it: Stand with feet shoulder distance apart, firmly hold a towel or scarf with both hands behind your back. Slowly raise your arms up as far as you can and stretch your shoulders while doing this.

2. Downward Dog PoseDownward Dog
How this helps: This stretch provides relief from back ache and strengthens the arms and legs. It energizes the body and helps to reduce fatigue.
How to do it: Stand tall with both hands up in the air, bend down to touch the palms on the floor without bending the knees. The hands should be shoulder distance apart. The feet should be flat on the ground and gaze at your navel.

3. Back Bend Stretchback bend stretch - 5 simple stretches
How this helps: This helps with better posture and supports the back muscles.
How to do it : Stand tall  with feet shoulder distance apart and clasp your hands above your head and stretch back. For greater level of stretch, you can place your palms on the wall while stretching backwards and look up at the ceiling.

4. Glute BridgeGlute Bridge - 5 simple stretches
How this helps: This reduces lower back pain, provides a good stretch to the hamstring and activates the glutes.
How to do it: Lie on the mat on your back, legs folded at 90 degrees and feet firmly placed on the floor. Now lift your hips from the floor till your lower back is above ground. Hold on and gently come down.

5. Reclining Back BendReclining back bend
How this helps
: It stretches the shoulders, chest and abdomen. It also strengthens the spine and soothes the sciatica nerve.
How to do it: Lie down on your stomach, with palms placed firmly on the ground next to your chest. Lift your upper body till the navel and look at the ceiling.

That’s it! That’s all you need to do. You can try these 5 simple stretches while taking a break from work. You can do these anywhere! We hope this article helps you and you try these stretches. Do let us know your thoughts in the comments below! If you feel like sharing these stretches, take a video, upload it on your social media channels and tag us! 

For more on fitness and home workouts, check out Healthy Reads or join our fitness experts on GOQii Play or get your pass for a LIVE GOQii PRO workout class – all within the GOQii App. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/wssu  

#BeTheForce  

June 19, 2021 By Sudrita Choudhury 11 Comments

Recovering From An Infection? Try This Recovery Diet Routine

COVID Recovery DietThe rainy season is here and along with it, so are the seasonal viral infections. To top it off, we’re also amid the second wave of the COVID-19 pandemic. Recovering from illness is a long and arduous journey. Along with medication, you also need to focus on a well balanced, nutritious diet for healthy recovery. According to the National Health Service (NHS) those recovering from COVID-19 need more proteins, vitamins and minerals to speed up the recovery process and rebuild their immunity. Keeping this in mind, here’s a recovery diet routine you can follow.

COVID-19 Recovery Diet Routine

  • Take Adequate Rest: Taking rest after the infection is very essential for your recovery. Good sleep of 7-8 hours improves the recovery rate. Try to avoid going back to your old routine just after recovery as stress or work anxiety might lead to weakness again
  • Eat Small Frequent Meals: Small quantities of food at intervals of 2-3 hours will permit adequate nutrition without overtaxing the digestive system. As the gut microbe gets affected, one needs to eat easily digestible foods so that the stomach can easily absorb nutrients and provide energy as well
  • Protein: It is the foremost concern as wear and tear of muscle, catabolism occurs at the time of infection. So an adequate amount of protein is needed. According to the Confederation of Medical Associations, Asia and Oceania about 75 grams is needed for the first few weeks. Good quality of protein builds up the immunity, it helps in muscle recovery as well for respiratory muscle strengthening. Include lentils, legumes, milk and milk products, soy, nuts, seeds, meat, chicken, fish and eggs in your diet
  • Probiotics: There is a change in healthy gut bacteria because of the treatment with antibiotics, which can lead to inflammation and loss of taste. Probiotics will enhance digestion and help in restoring immunity. Include curd, yogurt, kefir, kombucha or sauerkraut to your meals
  • Fluids: This is very essential as it will flush out toxins from the body. During fever, we are in a catabolism state, which leads to dehydration. Try to drink at least 2-3 litres of water every day. One can include other fluids like coconut water as it may help replace electrolytes that the body loses, lemon water which is rich in potassium, herbal concoction and fresh juices.  Avoid packaged juices, caffeine and fizzy drinks. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted.
  • Foods high in Vitamin C: Vitamin C boosts our immune system. Most of the vitamin C rich foods are rich in flavonoids. According to The National Institutes of Health flavonoids might help in recovery of the upper respiratory tract infections. Include foods such as lemons, berries, grape, broccoli, raw, dark leafy greens, oranges, capsicum, Guava and amla daily
  • Omega 3 fatty acids: Studies have shown that Omega-3 fatty acids present an anti-inflammatory effect that also helps in recovery after viral infections, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) as this reduces inflammation. Sources of Omega 3 fatty acids include Salmon, cod liver oil, walnuts, flaxseeds, chia seeds and hemp seeds. Other green leafy vegetables and beans also contain small amounts.
  • Garlic: It has been used for centuries for medical ailment. Studies have shown garlic enhances immunity and reduces the severity of the symptoms of viral infections. Garlic can be crushed, sliced, chewed as it produces allicin which has immunity boosting properties

However, recovery also depends on the rate of infection as well. Take adequate bed rest with home cooked food and avoid alcohol, smoking, hard and processed foods which might lower the immunity system and delay recovery. 

We hope these recovery diet recommendations help you! Do let us know your thoughts in the comments below. For more on COVID-19 recovery, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these nutritional tips or recipes directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#BeTheForce 

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