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Hidden Hunger: Are You Suffering From It?

hidden hunger - are you suffering from it? 22 year old Rita loves to eat and keeps on munching easily accessible and addictive junk foods. As a result she has gained excess weight but feels dull and drained throughout the day. Her health checkup revealed nutrient deficiency, which was hard for her to believe. In this modern day of being time-poor and money-rich, there is nothing more appealing than fast and convenient meals, which unfortunately gets translated to junk food. Junk food or empty calorie foods, refer to calorie-containing foods (and beverages) that are low in or completely devoid of nutrients. Rita is not an isolated case. Many of us might have experienced the same… This is Hidden Hunger.

What Is Hidden Hunger?

WHO defines Hidden Hunger as lack of micronutrients (vitamins and minerals). As the name suggests, micronutrients are required by our body in very small quantities. They enable the body to produce enzymes, hormones and other essential substances. They also play a central role in metabolism and in the maintenance of tissue function. Hidden Hunger occurs when the quality of food we eat does not meet our nutrient requirements.

Left unnoticed, long term deficiency of micronutrients may lead to impaired cognitive and physical development. Short term deficiency can be treated by a nutrient rich diet. General symptoms of hidden hunger are-unexplained tiredness, dullness, poor concentration and lack of interest in activity.

A balanced diet, that contains items from all major food groups in appropriate quantities ensures adequate intake of micronutrients. Major food groups to be included in meals are:

  • Cereals, Pulses and Millets: Rich source of B vitamins and minerals like iron, selenium etc., when consumed in whole (unprocessed) form.
  • Dairy and Meat products: Rich source of several vitamins and minerals esp.   Vitamin B12, Vitamin A, Iron, Iodine, Calcium and Zinc.
  • Vegetables and fruits: Rich source of all vitamins, minerals and antioxidants (phyto chemicals) esp. Vitamin C, Beta carotene, Folate, Potassium, Magnesium etc.
  • Nuts and oilseeds: Powerhouse of minerals (Magnesium, Zinc etc.)  and fat soluble vitamins. They are good snacking option between meals.

To curb this Hidden Hunger, it’s time to check your meals, modify them to include all food groups and revert back to your original, active and energetic self! We hope this article helps you. If you need help to make a change and learn more about how to balance your meals, ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

For more topics on weight loss and managing your health, check out Healthy Reads.

#BeTheForce

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Fat Facts That Are Easy to Digest

fat facts

It’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts! 

Fat is one of the macronutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.  

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

  • Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
  • Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
  • Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol: 
  1. HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
  2. LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

  • Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
  • Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
  • Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
    1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
    2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

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Top 5 Effective Indoor Workouts For Weight Loss During Monsoon

Easy and Effective Indoor Workouts For Weight Loss

Visiting the gym, going for a yoga or zumba class can be quite challenging when there’s a heavy downpour and you want to get a good workout. And it is easy to feel stumped when your options are limited. But don’t let this minor setback stop you! It’s not worth it to put on all the weight you worked so hard to lose. Here are some easy and effective indoor workouts for weight loss you can do anywhere!  

5 Easy and Effective Indoor Workouts For Weight Loss

1. Walking/Running: There’s nothing better than running outdoors – the fresh air and all but what do you do when there’s a heavy downpour? There are many ways, in fact, it is easier if you have a treadmill. If you don’t, try spot jogging and taking frequent breaks in between your work from home schedule to walk around the house and unwind.

2. Jump Rope: Do you want that sleek, slender body? Jump Rope is your answer! It is one of the most underrated yet effective workouts. If you’re new to this, start with a 2-5 min warm up, then do the traditional rope skipping with 30-50 reps. Then, you can run up and down your building stairs, do the rope again for 30-50 reps and end with a cool down. It is high intensity, low cost, doesn’t consume time and is still one of the most effective workouts for weight loss. If you want to invest in a good jump rope, try the GOQii Smart Skip.

3. High Intensity Interval Training: As the name suggests, it is periods of High Intensity exercises coupled with Low Intensity exercises/rest. The aim for HIIT workout is to target 80% of VO2 Max (Max Oxygen Consumption) for maximum results.

Your typical HIIT session can be: 

  • Warm Up
  • Lunges for 1-2mins at a stretch
  • Walk/Jog in place for 30secs
  • Pushup for 1-2mins
  • Walk/Jog in place for 30secs
  • Squats for 1-2mins
  • Walk/Jog in place for 30secs
  • Abdominal Crunches for 1-2mins
  • Walk/Jog for 30secs
  • Cool down

You can add more exercises and modify the exercises as per your fitness levels.

4. Weight Training: Yes, this might be impossible since most of us don’t have dumbbells and other gym equipment at home but that shouldn’t pose much of a problem. You can still use your daily household equipment as weights. For instance, water bottles filled with water as dumbbells or a bucket of water for your deadlifts. In fact, you can also use your own bodyweight. The key idea here is to undergo a process called Hypertrophy of the muscles, wherein the body increases the size of the muscles and reduces the fat around it. Weight training helps in burning fat 24×7 as opposed to burning fat only during the workout. A beginner can start with 20 reps + 3 sets of deadlifts, squats, lunges, bicep curls, etc.

5. Boot Camp: This is one of the most intense and effective workouts which alternate between aerobic activities of sprinting/running along with strength exercises and drills. It simultaneously works on your endurance and strength. 

You can start a typical routine as: 

  • Warm up
  • 1 min each of Push ups, Lunges, Pull ups, Crunches, Buttkickers, spot jog
  • Repeat the exercises 
  • Cool down.

To make things easier for you, you can join a GOQii Pro class within the GOQii App where you’ll be guided by fitness experts in a live, interactive session of your choice. More so, you can also get tips, guidance and motivation from a certified GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

We hope this indoor workouts for weight loss help you choose your workouts and lose weight. Do leave your thoughts in the comments below. For more tips on fitness and health, check out Healthy Reads. 

Get Active and #BeTheForce

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Fox Nuts: The Lotus Seeds & Its Nutritional Benefits!

Fox Nuts - Makhana - Lotus SeedsAs a kid my mother use to feed me fox nuts – which I hated as it was tasteless. Then few years ago, someone I know introduced me to it again and nothing had changed. I still hated it and wondered why do people eat it? What do they like about it?

Thankfully, my mom had a way to get me to eat fox nuts. She roasted the nuts and tempered it with some condiments and spices – it was like a new version of a healthy popcorn. Crunchy, yummy and the best tea time snack!

Fox nuts are the lotus flower’s seeds. It is grown in water and is largely found in India and know as ‘Makhana’ here. It is also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox.

Fox nuts are highly nutritious food that have been used as a snack all over and also used in different recipes, especially in Indian cuisines. It can be had in roasted or fried form. It can be stored for a longer time if kept in air tight containers. The Chinese use it as a part of medicines as it has various medicinal properties too. They use it to strengthen spleen and kidneys.

The Health Benefits Of Eating Fox Nuts

  • Fox Nuts are considered superior to dry fruits such as almonds, walnuts, cashew nuts and coconut in terms of sugar, protein, ascorbic acid and phenol content
  • It is high in antioxidants and acts as an anti-aging food, helping in preventing white hair, wrinkles, and premature ageing etc.
  • Its high fiber content helps to avoid constipation. It helps the body flush out waste and prevents the accumulation of toxins in the body 
  • It is also an aphrodisiac, helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility
  • These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes as well
  • Fox Nuts help in controlling palpitation and insomnia as it has calming properties
  • It helps in relieving arthritis – numbness and pain in joints
  • As it is has astringent properties, it also helps cure diarrhea and have a better appetite
  • It strengthens the body and reduces burning sensation and quenches thirst

Here is a my mother’s simple recipe to make it more tastier!

These nuts are a type of seed that could be included in daily cereals or soup to maintain good health. Since it has good amount of protein, it is considered an apt snack for vegetarians. But, because it is neutral in taste, usually no one prefers to eat it raw. If you want to make it tastier, here’s a simple recipe my mother used to make.

  1. Heat 2 tspn of homemade ghee in a pan
  2. Add salt and turmeric and stir it for some time. You can even add red chilies, curry leaves and mustard seeds to it
  3. Add Fox nuts to it and roast for some time

It’s the best snack to have in between meals or with your tea or coffee. It is even eaten as a fasting food in India as it considered very pious and is also used to worship God. Apart from eating it as a snack or in your breakfast cereal, it can also be added to a sweet dish or a vegetable curry or in Rice preparation. So what are you waiting for? Add these Fox Nuts to your diet today!

Found this article helpful? Read up more on nutrition here. To get these tips, recipes and learn more about different foods, speak to a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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