Search Results for: food

May 17, 2023 By Roopa Tandur 4 Comments

11 Fat Burning Foods You Should Try For Weight Loss!

You’ve been exercising, eating food in measured quantities, counting your calorie intake, controlling your cravings and drinking a good amount of water, yet, even after 5-6 weeks of doing everything you can possibly do, you don’t see results. That weight scale doesn’t tip the way you want it to and you wonder what could be wrong! Is it your choice of food? It just might be but don’t worry! Try these fat burning foods which will improve your metabolism and support weight loss.

Fat Burning Foods For Weight Loss

Eggs: also called the nutritional power house, tops the list as it is a complete food. Being high in protein and healthy fat ,leaves you feeling fuller for a longer time. It is generally observed that most people who include eggs in their breakfast experience less cravings throughout the day and achieve good results in reducing waist circumference and reduction in body fat percentage.
Green Tea: is a strong antioxidant which triggers fat cells to release fat stored in them for energy. Sipping on a cup of green tea can reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts. It contains flavonoids and phytochemicals that can help reduce weight and boost metabolism.
Nuts & Seeds: such as almonds, walnuts, flax seeds, and pumpkin seeds are high in micronutrients like magnesium, selenium, zinc and chromium. They help avoid hunger pangs and contain healthy fats which help in reducing belly fat. Flaxseeds, in particular, are high in fiber and rich in mucilage that forms a slimy, gum-like substance when mixed in water, creating a feeling of fullness and satiety
Fatty Fish: like Salmon, Herring, Sardines, Mackerel and other oily fish contain omega-3 fatty acids which help in reducing inflammation. Fish is an excellent source of high-quality protein. Digesting protein leads to feeling of fullness and increases metabolic rate significantly. The fats and protein in fish helps support lean muscle mass, which increases your resting metabolism and burns more fat during rest.
Avocados: The monounsaturated fat, minerals like magnesium and potassium prevent water retention and bloating, aids weight loss and activates enzymes to control digestion, better absorption and utilization of nutrients and glucose by cells. With the healthy fats and fibre, avocados gives you a feeling of fullness for a longer time.
Leafy Greens: like kale, spinach and collard greens are loaded with minerals like magnesium and iron which help reduce stress and carry oxygen throughout the body and support weight loss as weight loss is directly related to stress. Being good in fibre, they also delay the stomach emptying time and can also be easily incorporated in our diet.
Probiotics like Curds and Yoghurt: help improve gut health, reduce bloating, improve immunity and prevent fluctuations in weight by promoting better absorption of nutrients. Imbalance in gut health slows down metabolism and leads to weight gain.
Spices: like pepper and cinnamon encourage you to cut back on high sodium foods and avoid salt, plus, has mild diuretic effects, helping you flush out excess water. Pepper is high in capsaicin, which is proven to burn belly fat and boost the body’s ability to convert food to fuel. Daily consumption of capsaicin speeds up abdominal fat loss. Capsaicin counteracts the slowdown in metabolic rate that typically occurs with decreased calorie intake. Cinnamon helps better uptake of glucose by cells, supporting weight loss
Apple Cider Vinegar: Having ACV before a meal slows the digestion of carbs. This helps in keeping your blood sugar from spiking, and blood sugar spikes are suppressed fat burning. Having apple cider vinegar before a meal can also help you feel fuller with less food. It also helps detox the body and maintain the stomach’s pH balance.
Legumes: like beans, peas, chickpea, and lentils contain protein, fibre and complex carbs which take longer to break down. The protein in beans supports muscle formation. Having more muscle mass increases your caloric burn—even at rest. Having good fibre, they slow down the rate of digestion. They slow down the release of simple sugars and delay the digestion and absorption of carbohydrates from the digestive tract.
Oils: like coconut oil and olive oil support weight loss. The MCT in coconut oil suppresses hunger and supports burning of fat efficiently and also keeps you fuller for a longer time. It also supports better uptake of thyroid hormone to support healthy metabolism. On the other hand, olive oil helps improve insulin sensitivity and prevent spikes in blood sugar level.

So add these fat burning foods to your diet if you’re well on your weight loss journey. Before you try to add any of these foods, please consult your doctor, nutritionist or dietitian especially if you have any food allergies.

You can find more information on nutrition and weight loss here. To get sustainable weight loss tips directly from a GOQii Coach, subscribe to Personalised Health Coaching here.

#BeTheForce

March 28, 2023 By GOQii 5 Comments

Keep Summer Cool With The Right Foods

It’s summer—that amazing time of year where the fresh produce brings in lots of nutrient-rich, healthy choices. But, what about the scorching heat and associated dehydration, perspiration, rashes, itchiness and tiredness we experience? Well, of course – drink more water! Now apart from the lemon juice and watermelons, have you tried any other natural coolant? Let me remind you of these food products our grandma used every summer to keep the heat at bay.

Foods To Help You Keep Your Summer Cool!

Kokam: Kokam juice is a very refreshing drink with a cooling effect on the body. It not only quenches thirst, but also prevents dehydration and sunstroke due to summer heat. Kokam has other health benefits too like the garcinol present in kokam has excellent antioxidant and anti-inflammatory properties, which help prevent the growth of cancer cells. The hydroxyl acetic acid helps reducing the conversion of carbohydrates to fats, preventing fat deposition.
Dried Black Currants: Dried Black Currants are an excellent source of nutrients that are essential for health, including dietary fiber, copper, manganese and potassium. Potassium allows electrochemical balance which allows muscle contraction and nerve cell impulse transmission to occur properly. Because of water loss, potassium becomes quite important.
Fennel Seeds: Fennel is an aromatic and flavorful herb that has several culinary as well as medicinal uses. In addition to its popular use as a breath freshener, it helps relieve a number of ailments and facilitates better health due to its anti inflammatory, antimicrobial, expectorant, diuretic, anticarcinogenic and antioxidant properties. It contains vitamin C, potassium, manganese, iron, folate, and fiber as well. It is also rich in phytonutrients and has a high concentration of volatile oils. It cools the body off by increasing perspiration and maintaining body temperature.
Rock sugar candy or Mishri or khadishaker (in Hindi): Mishri or Rock Sugar is a crystallized sugar, sweet candy that is packed with numerous health benefits. Mishri is widely used as a refreshing drink during summers, Fennel seed powder with ground Mishri makes a refreshing drink to fight the harsh summer heat. It exerts a soothing effect on the mind and body and relaxes you from stress.
Sattu: Sattu is extremely beneficial for your health. It is extracted from barely, wheat or gram. Mix sattu, little lemon juice drops, salt and roasted cumin powder to get a very healthy drink!

With these food one can also use:

Curd or buttermilk.
Raw mango
Watermelon
Coconut water
Bottle gourd
Salad leaves (especially mint leaves)

During summer, it’s always best to go for a light meal which can be easily digested. Oily and junk food should be avoided. Avoid too much of tea and coffee as it contains caffeine which results in dehydration. Limit your tea and coffee intake to two cups a day. You can switch to green tea as it contains antioxidants which can help you during summer.

Do not eat spicy, hot and extremely salty food as they are hard to digest and will have ill effects on the skin and digestion. Also avoid consuming foods that are not in season as they may come with the risk of chemicals and preservatives that are applied to fruits and veggies to keep them fresh.

We hope these tips help you keep your summer cool! For more tips on managing your diet and nutrition during summer, click here or get expert advice from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

March 26, 2023 By Tabassum Parveen Leave a Comment

Foods to Boost Memory Power

If you have grandparents, you may be familiar with instances of them forgetting to take their medicines or forgetting names. This is due to weak memory power. Ever wondered why their memory is so weak? How can one boost memory power? Let’s understand this better!

What is Memory Power? Why is it Necessary to Boost it?

Memory power is the capacity of the brain to remember things. You can remember things for a short period of time or a long period of time depending on the importance of the information. Your brain decides what needs to be saved as a memory depending on the intensity of the matter.

From the above example of grandparents, weak memory happens due to decreased blood flow to the brain. Hormones and proteins protecting brain cells decrease with age, leading to reduced cognitive skills and memory power which result in forgetfulness.

Individuals who work long and hard for a presentation often tend to forget key points. This may happen due to the anxiety and stress which affects the nervous system. The nervous system plays an important role in memory. You may have noticed that when we try to rush, we often forget things such as a snack or a water bottle.

The best way to overcome this lapse in memory is to improve the blood flow to the brain. A few lifestyle changes and focus on certain food and boost memory power.

Lifestyle Changes to Consider

Lifestyle plays a major role when it comes to maintaining bodily functions such as gaining or losing weight, disease management and intelligence as well!

Healthy Weight: Being overweight impairs bodily functions. This includes the brain. It causes neurodegenerative diseases like Dementia, Alzheimer’s and may also shrink the brain’s size. Maintaining a healthier body weight by decreasing the body fat percentage and improving muscle mass can help prevent cognitive problems.
Physical Activity: Doing some form of physical activity improves blood flow to all the organs including the brain. It also improves the amount of oxygen delivered to the brain. You must exercise daily, be it walking, jogging, swimming or any kind of sports at least for 30-40 mins a day. Yoga and meditation can also be included as they heal your brain by improving oxygen levels.
Proper Sleep: Sleep is a phenomenon which is often neglected despite the fact that it has a greater impact on one’s health! A lot of psychological changes happen when an individual is asleep. Lack of sleep can affect memory formation. A peaceful 6-7 hours of sleep can boost your memory power and a powerful day nap of 30-40 mins can also help sharpen your memory.
Stress & Depression: These conditions can damage brain cells and cause memory loss. Reduce stress by laughing. Laughing engages multiple regions of the brain and also reduces stress and improves memory power!

Foods to Boost Memory Power

Nourishing yourself is the best way to improve your IQ level or memory power. To maintain brain health, avoid sugary drinks, refined carbs and unhealthy fats. Opt for nourishing and well-balanced meals.

Turmeric: Curcumin is the active compound found in turmeric. It has several health benefits. It protects the brain, reduces brain inflammation and boosts memory power by removing plaques. 2 gram of freshly grounded turmeric is recommended.
Blueberries: Due to its unique antioxidant properties, Blueberries help in boosting memory power. This is done by reducing the oxidative stress on neural tissues which improve brain functioning. Add them to your breakfast cereal or munch on them as a snack. You can even add them to your milkshakes, smoothies or salads!
Dark Chocolate: It contains compound flavonoids which improve blood flow to the brain and help in learning and improving intelligence.
Fish: Fishes such as salmon, tuna and mackerel are all good sources of Omega 3 fatty acid which help in improving blood flow to the brain. They make you smarter.
Nuts & Seeds: Nuts, especially like miniature brain shaped walnuts and seeds like pumpkin seeds are filled with healthier fats which improve brain functioning. Pumpkin seeds are loaded with zinc, magnesium and iron, the absence of which may make your brain stop functioning.

We hope this article helps you improve your brain function and make you smarter! Let us know your thoughts in the comments below.

If you found this article useful and would like to read more, click here. For more tips on improving brain function with exercise, nutrition, sleep and stress management, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

February 21, 2023 By Meenakshi Sharma 2 Comments

Are There Any 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, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce