Archives for January 2022

January 23, 2022 By Urvi Gohil Leave a Comment

Healthy Eating: The Ultimate Winter Soup

With everyone seeking to build their immunity, especially due to the change in weather and the ongoing pandemic, eating the right food is quite essential to our wellbeing. There is nothing that fuels your body with the right nutrients and warms your soul like the way soup does. So here’s the delicious Ultimate Winter Soup that’s loaded with the goodness of vegetables, herbs and protein.

What You Will Need

Finely chopped onion – ½ cup
Ginger garlic paste – 1 tbsp
Finely chopped carrot – ¼ cup
Finely chopped sweet potato – ¼ cup
Chopped french beans – ½ cup
Finely chopped tomato – ½ cup
Soft boiled chick peas – 1 cup
Vegetable broth/ water – 5 cups
Coriander – ½ cup
Oil – 2 tbsp
Salt
Black pepper powder – ½ tsp
Red chilli paste – 1 tsp
Turmeric – ½ tsp

How To Prepare

Heat a pan and add oil. Once the oil is hot, add the onions and allow it to sauté until soft.
Then add the ginger garlic paste, give it a quick stir and allow it to cook for a minute.
Add the carrot, french beans & sweet potato. Let them cook for 2 minutes.
Now add the vegetable broth or water and partially cover the pan with the lid and allow the veggies to cook.
After 10 mins, once you see the carrots are tender, add the tomato and mix everything well. Add the turmeric and salt during this time.
In another small bowl, mash the chick peas with a fork and transfer it to the soup pan. Also add the coriander, red chilli paste and black pepper at the same time. Give it a quick mix and let it cook for 5 more minutes.
Time to serve the hot colorful looking soup and enjoy.

Note: Instead of chickpeas, you can use any pulse of your choice like chana, sprouts, mung, etc.

Highlights of the Ultimate Winter Soup

An absolute delight for your body, it will boost immunity, heat you up and clear your throat.
Very fulfilling due to the use of a variety of seasonal vegetables.
Great for people healing from any type of viral infections.

We hope you enjoy this Ultimate Winter Soup! Do share your thoughts with us in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

January 22, 2022 By GOQii Leave a Comment

Losing 12kg & Overcoming A Sedentary Lifestyle – J Ravichandran Writes His Health Story!

Does being sedentary after retirement sound familiar to you? Could be you, a loved one or someone you know. J Ravichandran, a 63 year old retired CA from Chennai, experienced the same. As a CA, his work involved a lot of traveling – which kept him active. While he did not have any major illnesses, he was on the heavier side, having reached a stage of being overweight.

“I have always been on the heavier side. My parents have also been on the heavy side. But, after retirement I started gaining more weight,” says Ravichandran. His weight reached 86kg in June 2020 at 5.3 inches of height. Apart from gaining weight, he also developed other health issues such as aches and pains.

While things seemed grim, J Ravichandran was able to turn his life around. How? Let’s find out!

Life Before GOQii

Retirement and a sedentary lifestyle went hand in hand for J Ravichandran. Furthermore, with the COVID-19 Lockdown in March 2020, he was unable to go out, which meant that he had stopped walking. He put on more weight during this time. He also suffered from constipation and arthritis.

He had no control on his eating habits, he used to drink socially and as a result of being sedentary, he suffered from improper and poor quality sleep.

Getting Onboard The GOQii Ecosystem

His main goal was to lose weight and he also wanted to manage his indigestion problem, arthritis pain and constipation. He had problems while walking due to being overweight. He even had problems sitting and getting up. That’s when he decided something needs to be done or else living like this would get quite difficult for him.

He joined a local gym but that didn’t help him much. He tried walking inside the confines of his home but again, it did not give him any result. Then, the lockdown hit and everything stopped. All this collectively took a toll on him.

In July 2020, he came across GOQii and its fitness tracker from one of his friends and without much thought, he purchased it. He got a 3 month personal health coaching subscription free with his device. He wanted a coach who could understand the South Indian diet and he was assigned to coach Jannath. He was able to build a very good rapport with the coach as they shared the same regional language.

Initially, he thought that the coach would help only with his diet but he was quite impressed with the holistic approach that entailed diet, workout, stress and sleep management. He followed all the changes that the coach brought in for his betterment.

These changes included:

Morning start with detox water
Drinking Apple Cider Vinegar
Consuming Methi seeds soaked in water as well as lime water
Introduction of mid meal snacks
Portion control

His GOQii Coach also suggested intermittent fasting.

When he started in July 2020, he was 84.8kg and by October 2021, he had lost 12kg. Since then, his weight has remained at 73. He has reduced inches on his waist as well.

J Ravichandran has been regularly updating his logs on the app and keeps his coach informed. He credits changes in his lifestyle to GOQii and his GOQii Coach. He regularly completes 10K steps and thanks to being active, with weight reduction, his knee pain has also reduced.

Overall Benefits

“I am now more disciplined and log all details everyday. These logs are continuously monitored and I get regular feedback from the coach. That helps as it gives you an idea of where you stand in terms of your health,” says Ravichandran. Ravinchaindran has now introduced his wife to GOQii as well.

“Consistency is key to good health”, Ravichandran concludes.

What Does Coach Jannath Have To Say About J Ravichandran?

Mr. J Ravichandran came on board in July 2020. When he joined GOQii he was 84.8kg and he had constipation and arthritis too. He also had sleep disturbance to some extent.

From the first intro call itself, Ravichandran was eagerly waiting to start his journey. This made my work a little easier. After understating his lifestyle, I made some healthy changes like introducing detox water, salads and fruits in his diet along with some knee workouts for arthritis.

When I made these changes in his diet and workout, he was able to manage his constipation and digestion problems too. He also was able to manage his knee pain with exercise.

I got Mr. J Ravichandran started with intermittent fasting twice weekly, and it worked very well. He reached 81.1kg on September 1, 2020. Slowly, we introduced breathing exercises and other techniques to improve his sleep quality. It definitely worked well with his sleep quality improving by 70 to 80%.

I made a few healthy changes in his diet as per his food logs in the app. Finally, he reached 72.5kg in the month of October 2021. In total, he lost 12.5kg in one year. Mr. J Ravichandran’s journey proves that small changes in lifestyle can yield the best results!

Does this story inspire you to make a change? Do you want to shift to a healthier lifestyle? Then subscribe for GOQii’s personalized health coaching and start your #HealthStory now: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads.

#BeTheForce

January 18, 2022 By Vandana Juneja 1 Comment

5 Ways to Improve Immunity Naturally

With the Omicron variant looming over our heads, there’s one very important thing to realize – the virus attacks people with a compromised or low immune system. A strong and properly functioning immune system helps by protecting you in your daily life as you come into contact with germs and bugs from other people, pets and the environment around you. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious – even fatal. So let’s look at ways in which we can improve immunity naturally!

Tips to Improve Immunity Naturally

1. Healthy Diet
Following a HEALTHY DIET rich in ANTIOXIDANTS is essential to supporting your immune system. Include more fruits and vegetables, as they are rich in antioxidants. They help combat free radicals—chemicals by products known to damage DNA and suppress the immune system. A few examples of immunity building food items includes – Citrus fruits, Lemon, Amla, Kiwi, Papaya, Bell peppers, Broccoli, Mushrooms, Spinach, Garlic, Ginger, Turmeric, Yogurt, Nuts and Seeds, Seafood and Green Tea.

Choose healthy fats (such as the omega-3 fatty acids available in oily fish, flaxseed, and canola/soya bean oil) over saturated fats (found in meat and dairy products). Also, healthy fats may help increase your body’s production of compounds involved in regulating immunity. Drinking plenty of water helps our cells operate efficiently and allows the body to process food and eliminate waste. Reduce your intake of Alcohol and avoid smoking as well.

2. Regular Exercise
Incorporating a regular workout regime, in your daily routine, has been scientifically proven to boost our immune system. Research continues to support a link between moderate, regular exercise and a healthy immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, Intense exercise seems to cause a temporary decrease in immune system function. Research has found that during intense physical exertion, the body produces certain hormones (Stress hormones) that temporarily lower immunity. If you are training for ultra-endurance events, a key component of your training should be including enough rest and recovery days to allow your body (immune system) to recover.

3. Reduce Stress
Chronic stress can leave you with a low immunity by suppressing the immune response of your body as it releases the hormone cortisol, when in a stressful situation. Cortisol interferes with the T-cells to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against various pathogens. To keep your stress levels in check, you should follow the practice of Yoga, meditation or deep breathing in your regular routine. Take up a hobby or involve yourself in some recreational activity. Talk to friends/ family about your concerns and seek professional help, if required.

4. Sleep Well
Another healthy habit vital to preventing sickness is getting a full eight hours of sleep each night. Sound and sufficient sleep help regulate the immune function. Several studies have shown that those who sleep less than six hours per night or who have a sleep disorder were more likely to have colds and other respiratory infections. Try to sleep for 7–8 hours and avoid having a late-night too often.

5. Good Hygiene
The first line of defence against germs is following good personal hygiene! It lowers your risk for diseases and illnesses commonly spread through viruses and bacteria. Your hands come into contact with bacteria/virus every time you cough, use the restroom, touch your pet, or touch surfaces such as stair railings used frequently by others. Failing to wash your hands and body regularly can cause the bacteria/virus to multiply, increasing the risk for infection and other health problems. Here’s the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

You can stop an infection before it begins and avoids spreading it to others with these easy measures:

Wash your hands with soap and water before preparing food and after using the restroom, after coming back home from or whenever you feel they are dirty.
Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. Eat as little or no junk food at all! Hope these tips help you witness the change in your body’s strength to fight illness.

To get these tips and more directly from a certified GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Improve immunity naturally and #BeTheForce!

January 13, 2022 By Neha Goyal 1 Comment

3 Best Vitamins To Boost Immunity

With cases rising cases and new, deadlier variants of COVID, it is important for us to take preventive measures and build our immunity. The food we eat determines our overall health and immunity. Immunity being our body’s first line of defense is much more needed now than ever. While a healthy balanced diet and lifestyle is the need of the hour, few nutrients play a very special role when it comes to boosting our immunity. Among different nutrients, today we will discuss the most potent vitamins to boost immunity.

Essential Vitamins To Boost Immunity

1. Vitamin C

Also known as ascorbic acid, Vitamin C is water-soluble. It helps kick start the action of our immune system by encouraging the production of lymphocytes & phagocytes, thus, helping the body protect itself from infections. The body cannot store this vitamin and being water-soluble, it’s easily lost through bodily fluids. Hence, it is important to consume foods rich in Vitamin C on a daily basis. Being heat sensitive, this vitamin is destroyed on heating, so it is better to get it from raw foods.

Food sources: Citrus fruits, kiwi, strawberry, amla, papaya, bell peppers, leafy greens, broccoli, black currants & tomato.

2. Vitamin D:

This is definitely one of the most essential vitamins to boost immunity. It is fat-soluble and hence, can be stored in our fat cells. Which means that your body can mobilize its own reserves if your daily intake falters temporarily. Deficiency of this vitamin is highly associated with increased susceptibility to infections. Not widely available in vegetarian foods, it is hard to get enough of it. For most people, the best way to take this vitamin is through supplements.

Food sources: Cod liver oil, salmon, tuna, fortified orange juice, fortified cereals, egg yolk, dairy and plant milk fortified with Vit D, Sardines, swordfish and certain mushrooms.

3. Vitamin E:

This fat-soluble vitamin is a potent antioxidant and helps reduce cell-damaging oxidative stress in our body. It has the ability to modulate immune functions at the cellular level which usually decreases with age. It helps in the rapid increase of the infection-fighting cells and boosts their infection-fighting capacity too.

Food sources: Sunflower seeds, almonds, peanuts, vegetable oils, spinach, broccoli, avocados, wheat germ oil, hazelnuts, pine nuts, pistachios, pumpkin seeds

PLEASE NOTE: Though these vitamins play a crucial role in the functioning of our immune system, a balanced diet and attention to other aspects of good health like exercise, sleep and staying stress-free is also very important. You must make the most of your nutrition from natural foods as much as possible rather than being dependent on supplements. Before you switch to any foods you have not consumed before, please consult your doctor or nutritionist in case you have any allergies.

We hope this article helps you. For more tips and to know more about foods and vitamins to boost immunity, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr