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Archives for January 2022

January 11, 2022 By Meenakshi Sharma 1 Comment

Are There Any Winter Superfoods?

winter superfoods“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist? 

Do Winter Superfoods Really Exist? 

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods. 

  • Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa. 
  • Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys. 
  • Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them. 
  • Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
  • Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it. 
  • Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
  • Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks. 
  • Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
  • Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
  • Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
  • Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, 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 10, 2022 By Luke Coutinho 82 Comments

Why Climbing Stairs Is The Best Exercise!

climbing stairsYou can run a 5k but running up a flight of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout? Here’s a workout that can actually challenge your body, endurance and actual strength and stamina. Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs. Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System.

Why Should You Choose Climbing Stairs?

  • It is totally free and just about all of us can get access to a set of stairs
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so, can greatly improve our cardiovascular fitness
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise
  • It can easily be mixed with other exercises like walking, skipping and weight training to maximize results. Stair climbing workouts are easy to build progression into
  • It can be done by almost anyone, regardless of fitness level
  • Because it is weight bearing, it helps build bone strength
  • It is low impact and safe for the knees, provided the correct technique is used and a pre-existing condition doesn’t exist

The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ workout in their mind and if they can’t find time for that ‘1 hour’, they just don’t do it. Aim for power workouts, 25-30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35-40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body. Start off with a couple of flights, walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell, Walking: 

  • Burns More Calories: Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher to running when compared.
  • Maximizes Your Cardio Efforts: It also raises your heart rate immediately, thus, maximizing your cardio benefits
  • Increases Core Muscle Strength: Climbing stairs is a great way to amp your core muscle strength
  • Tones & Sculpts Your Body: It also engages every major muscle in your lower body — glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better
  • Low Impact Workout: You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout

Safety First: Never run down the stairs, be confident while running up and take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner! 

We hope this article helps you get fit! For more on fitness, check out Healthy Reads. You can also tune in to LIVE interactive online sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce 

January 9, 2022 By Urvi Gohil 6 Comments

Healthy Eating: Masala Egg Sandwich

masala egg sandwichIf you woke up this morning thinking about eating eggs, then you’ve come to the right place. Like with all my other recipes, I’m going to be putting a twist on traditional eggs by making a full meal out of them using veggies and healthy carbs. While sandwiches are considered to be a “shortcut breakfast”, this Masala Egg Sandwich is best eaten as a meal! 

What You Will Need

  • Boiled eggs – 2 whole
  • Wheat bread/ multigrain bread – 4 slices
  • Onion – 1 big finely chopped
  • Tomato – 1 big finely chopped
  • Coriander finely chopped – ¼ cup
  • Garlic ginger paste – 1 tbsp
  • Cheese – 1 cube
  • Few onion slices
  • Few capsicum slices
  • Green chutney – 2 tbsp
  • Red chilli powder – 1 tsp
  • Turmeric – ½ tsp
  • Garam masala – ½ tsp
  • Jeera powder – ½ tsp
  • Oil – 1 tbsp

How To Prepare

  1. Heat a pan, add oil and allow the ginger garlic paste to saute.
  2. Once done, add in the onion and cook for a while until translucent.
  3. Throw in the tomatoes, coriander and cook for 5 more minutes.
  4. Add the spices, chilli powder, turmeric, salt and garam masala. Give it a quick mix.
  5. Mix some water and allow this to cook for a few minutes.
  6. Chop the boiled eggs into small pieces and add them to the pan. Allow it to cook for 3-5 minutes.
  7. Turn the flame off and your egg masala is ready! 
  8. Take 2 bread slices, layer both with green chutney. Add the egg masala, top it up with sliced onions, capsicum and shredded cheese (1/2 cube). Sprinkle some chat masala and cover with another slice of bread. Repeat the process to make another sandwich.
  9. Heat a flat pan, brush some oil and place the sandwich on it for a grill. After it is golden brown on one side, flip it over and cook the other side.
  10. Cut the sandwich into 4 pieces and serve hot with chutney or ketchup.

Note: you can use chopped paneer or tofu cubes instead of eggs.

Highlights of the Masala Egg Sandwich:

  • A great balanced meal, easy to make and a twist to a regular meal.
  • Gives you satiety and a punch of vitamins.
  • It has a good amount of proteins as well! 

We hope you enjoyed this Masala Egg Sandwich recipe. Is there something different you do while cooking eggs? Let us know in the comments below! 

For more awesome recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay home, stay safe, eat healthy and #BeTheForce 

January 8, 2022 By GOQii 1 Comment

Sandeep Gupta Beats Acidity & Gets Healthier With GOQii

Sandeep Gupta

Sandeep Gupta is 55 years old and is a businessman who renders services to the Ministry of Defense. He was overweight at 86kg and suffered a lot from gastric and chest pain. This continued for 5 years and he was on medication as well. However, in the past 6 months, some positive changes have helped him lose 9kg and take control of his life and health. So what happened in the last months? 

Before Joining GOQii 

Before he came onboard GOQii, Sandeep Gupta used a smart watch which he says didn’t help much. There was no guidance and he would exercise a little. Since his work involved travel, he had no control of his diet, he used to eat out most of the time and that caused persistent acidity issues. He had to take an antacid daily. 

To add to this, he also suffered from allergy issues for which he had to take anti-allergy medication. He says he was at least 9-10kg overweight. 

Around May 2021, he came across GOQii on the internet and bought a tracker with a 3 month personal health coaching subscription. He got a coach to guide him on a daily basis. He says, “It was pleasant to have a coach guide me on my diet and exercise”. 

Making Lifestyle Changes With GOQii  

He had his first intro call with his GOQii Coach and explained his issues to her. He says, “My GOQii Coach understood my issues and slowly started making changes. First was to improve water intake from 1L to 2-2.5L. This was to better digestion, prevent toxin build up and stomach inflammation. Then the coach slowly brought about dietary changes.” 

Salads and fruits became a part of his regular diet and he started eating at proper intervals. These habits helped him a lot and he did not experience acidity issues anymore. His energy levels also improved. 

His antacid medication was reduced to once a week. Gradually, more healthy habits such as beginning the day with a fruit, lemon water post meals and Surya Namaskars were introduced. His acidity issues improved to 80%. For further improvement and to support fat loss, regular tea was replaced with ginger tea. 

He was also introduced to strengthening exercises along with daily walks and cycling on alternate days. 30 minutes of exercise either in the morning or evening became mandatory. Thanks to these changes, in the last 6 months he lost 9kg and his current weight stands at 77kg. 

He says that, “My GOQii Coach’s guidance has come as a boon to me. My wife was worried prior to me joining GOQii, as she was concerned about how I am going to deal and get over my gastric and acidity issues. But now, she finds that I am more relaxed and doing much better. My family has also started benefiting and they are taking health seriously as well. It’s a ripple positive effect that has trickled down to the family. As a head of the family I feel proud that I am able to set an example for my family to lead a healthy lifestyle. Simply eating right and exercising daily can make so much of a difference to one’s life. It’s just amazing!” 

What Does His GOQii Coach Have To Say About His Transformation? 

Sandeep Gupta joined GOQii in May 2021. Since his work involved lots of travelling, it led to eating the wrong foods at the wrong time, which caused persistent acidity issues for which he had to take antacid medication. 

To add to it, he also had allergy issues and was on medication for the same. Other medical issues involved low blood pressure and a history of epilepsy, for which he had stopped medication 4-5 years ago. He was also at least 9-10kg overweight.

After completing our Intro call, the first step was to gradually improve his water intake. Next was to replace the intake of packaged/processed food, which are harmful for managing acidity due to their sugar, trans fat and refined carb content. They were replaced with roasted snacks. 

To alkalinize the system, also for fat loss, I asked him to add salads to his diet. This intervention led to a 50% decrease in acidity and reduced frequency of antacid to once a week. His energy levels improved after 2-3 weeks. Currently, he has reached his ideal weight and is healthier and happy! 

We hope Sandeep Gupta’s journey inspires you to make a lifestyle change. Do you also suffer from acidity issues? Want to get healthier? Sign up for GOQii’s personal health coaching and speak to a certified GOQii Coach now: https://goqiiapp.page.link/bsr 

To read more inspiring stories about transformation and forming healthy habits, check out Healthy Reads. 

#BeTheForce 

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