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February 9, 2023 By Akanksha Khullar 1 Comment

5 Life Hacks to Stay Motivated

motivatedSetting goals is easy but achieving them can be quite difficult. In between working towards your goals or giving up, the thing that keeps you going is motivation! That’s why knowing how to stay motivated is very important! Whether it is your health or career, you must focus on the long term. Here are some tips that will help you stay motivated and achieve your goals!

 1. Set SMART Goals

Try and set goals which are SMART (Specific, Measurable, Achievable, Reasonable, Tangible and Time bound). Be very clear as to what you actually want to achieve in how much time and keep your goal realistic. Try not setting larger goals in an impractical time period to be completed in as it can cause unwanted stress and demotivation. Here are more details on setting SMART Goals.

 2. Divide Goals into Smaller Parts

Try and take small steps which will facilitate fulfilling the long term goal set by you. If your smaller goals are achieved, it motivates you to move forward and accomplish the other goals which bring you closer to your main goal!

 3. Tap into People with Common Goals and Positive Attitude

When you feel demotivated or have just begun following your long term goal, try looking for people with similar goals as energy is something which is definitely transferred from one person to another. If the other person is performing well and is motivated, it motivates us as well! You can also read articles of people who have set goals and achieved them! It will motivate you.

 4. Take Responsibility

Once you have set a goal, talk to yourself every day about achieving it so oyur path isn’t hindered. It’s a little difficult to restart habits one they are left in between. Always tell yourself that it is a part of your everyday schedule and you can achieve the same. Taking responsibility gives you a sense of ownership over your health and can help you remain motivated.

5. Adopt a Positive Vocabulary

Your body listens to what you think and say. All words carry a certain amount of emotional baggage. So instead of saying or thinking of phrases such as, “I may not be able to do it”, “not sure if I can”, or “I hate and dislike doing this”, try changing your vocabulary to “Yes I can do it”, “I am trying my best” and “I love doing this!” It will help you boost your motivation levels. Keep a positive attitude, use weak words for negative feelings and strong words for positive ones. 

If you have lost motivation at some point, try to follow the above points to help you get back into the groove! It’s not about how hard you fall but how fast you stand up. Remember that nothing is impossible!

Still low on motivation? Get the right guidance and motivation directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 1, 2022 By Akanksha Khullar 2 Comments

5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese).
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like Polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

#BeTheForce

August 15, 2021 By Akanksha Khullar 1 Comment

How To Identify a Weak Immune System and Fix It

weak immune systemThe immune system is a complex system of blood cells and organs and it protects the body from harmful germs that can cause illness. If a person is frequently getting infections, they might have a weak immune system. In some cases, people have a weak immune system which makes them prone to frequent infections. White blood cells, antibodies, and other components including organs and lymph nodes make up the body’s immune system. 

How to Identify a Weak Immune System?  

You can understand if you have low immunity when you come across the following symptoms:

  • Fatigue: Feeling extremely tired, like you do when you have the flu, could mean something’s going on with your body’s defences
  • Repeated Infections: These may include infections like chronic sinus infections, ear infections, pneumonia, etc.
  • Frequent cold, cough and flu
  • Digestion issues like frequent diarrhoea, gas or constipation

Other symptoms that might show up are:

  • Autoimmune disorders like type 1 diabetes, rheumatoid arthritis, lupus etc.
  • Inflammation of the internal organs
  • Blood disorders or abnormalities such as anaemia
  • Growth and developmental delays in infants and children
  • Skin problems like rashes, itchy, dry or red skin or even white patchy skin.

How Can You Fix It? 

People who have a weak immune system can take several steps to maximize their chances of staying healthy and avoiding infections.

1. Good hygiene
Good hygiene goes a long way in protecting you from several diseases and infections. This includes washing your hands: 

  • Before, during, and after preparing meals and snacks
  • Before eating
  • After blowing the nose, sneezing or coughing
  • Before and after treating a cut or another open skin wound
  • After having contact with someone who is unwell
  • After using or helping a child use the bathroom
  • After changing a diaper
  • After touching an animal or animal food or waste
  • After touching garbage

2. Avoid people who are sick
If you have a weak immune system, avoid being too close to someone who has a cold or any other infection. Viruses can spread from person to person through contact. They can also spread via water droplets that the person expels into the air while coughing or sneezing.

3. Disinfect household objects
Germs that have the potential to cause illnesses can live on some surfaces at home such as doorknobs and remote controls. A person can reduce the number of germs that inhabit these areas by disinfecting them regularly.

4. Manage Stress
Stress can weaken the immune system and make a person susceptible to illness. Manage your stress effectively by practicing yoga, meditation or pursuing hobbies and keep your mind healthy to stay away from illnesses. 

5. Get enough Sleep
Being deprived of sleep has a similar effect on the body as stress. Lack of sleep disrupts the normal production of white blood cells, a crucial component of the body’s immune system. Therefore, adults should aim for at least 7 hours of sleep per day,

6. Eat Healthy
Eating a healthy, balanced diet can improve a person’s overall well-being. If you have a weak immune system, go for a diet which is rich in vegetables and fruits as it will provide you with plenty of antioxidants and nutrients.

7. Exercise Regularly
Regular exercise keeps the body healthy. In addition to strengthening the body, exercise facilitates the release of endorphins which reduce stress levels. However, those with weak immune systems should be careful not to push themselves too hard as this can weaken the immune system further.

8. Consider Supplements
Some vitamins and minerals affect the immune system. For instance, a person with Vitamin C deficiency can have weakened immunity. Other vitamins and minerals that can affect immune function include vitamin A, Vitamin D, Vitamin E, iron, folic acid and zinc. 

Amid this COVID-19 pandemic, you can take additional precautions and follow the guidelines set by WHO. So focus on building your immunity and stay indoors! 

For more topics on building immunity, home workouts and medical advice, tune in to GOQii Play.

To get more advice on building immunity and healthy living directly from a certified GOQii expert, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

August 8, 2021 By Akanksha Khullar 4 Comments

5 Super Slimming Smoothie Recipes

super slimming smoothie

Have you gone to unfathomable lengths to shed those extra kilos from your body? At one point, even I did the same. I, in fact, tried everything but still hit a plateau even after following a strict exercise regime and eating healthy. To combat the plateau, I switched to smoothies for breakfast instead of what I ate normally. I made the best use of veggies, fruits, nuts and seeds stored in my fridge. That’s how my super slimming smoothie recipes came into existence!

Needless to say, they delivered results. Apart from that, these super slimming smoothie recipes are palatable, take less time to prepare, look tempting and are really nutritious!

Let’s take a look at them!

1. Sapodila (Chiku), Chia seeds and Almond Milk Smoothie

Ingredients:

  • Sapodillas: 3 – 4
  • Chia Seeds: 1-2 tbsp  
  • Almond milk: ½ cup
  • Almond flakes: 1 tbsp

How to Prepare:

  1. Wash the Sapodillas. Peel, remove the seeds and chop them roughly
  2. Put the chopped sapodillas into the blender and add almond milk.
  3. Blend into a smooth paste and pour it in a glass
  4. Add Chia seeds and stir well
  5. Top it up with Almond flakes before drinking.

2. Celery, Pear and Apple Cider Vinegar (ACV) Smoothie

Ingredients:

  • Chopped Celery: 1 cup
  • Chopped Pear: 1 cup
  • ACV: 1 teaspoon
  • Himalayan Salt: 1 Pinch

How to Prepare:

  1. Put the chopped celery and pear in the blender, blend it well and pour in a glass.
  2. Add 1 teaspoon of Apple Cider Vinegar and a pinch of Himalayan salt and blend again for a few seconds.
  3. Stir well before drinking.

3. Blueberry, Oats and Pumpkin Seeds Smoothie

Ingredients:

  • Blueberries: ½ cup
  • Oats: ¼ cup
  • Pumpkin Seeds: 2 tbsp
  • Low Fat Milk: 1-2 cups

How to Prepare:

  1. Blend the blueberries, oats, pumpkin seeds and milk together in one go.
  2. Pour the contents in a glass and enjoy.

 4. Banana, Almond and Dark Chocolate Smoothie

Ingredients:

  • Sliced Banana: 1 Cup
  • Almonds: 8
  • Grated Dark Chocolate (80% cocoa): 4 tbsp
  • Chilled Low Fat Milk: ½ cup

How to Prepare:

  1. Toss the sliced bananas, almonds, grated chocolate and chilled milk into the blender and give it a spin.
  2. Pour the smoothie in a glass and enjoy!

 5. Purple Smoothie

Ingredients:

  • Jamun (Black Plum) Pulp: 1 cup
  • Curd: ½ cup
  • Soaked Chia Seeds: 1 tsp
  • Organic Honey: 1 tbsp

How to Prepare:

  1. Pour the Jamun pulp and curd in the mixer and blend well.
  2. Add the organic honey to the above mixture along with the entire contents of the soaked chia seeds with water and blend well.
  3. Pour the smoothie in a glass and drink it.

These are a few of the super slimming smoothie recipes for weight loss. If you’re looking for something uniquely nutritious, this is it! So hit the kitchen and go super healthy! Do share your experience in the comments below.

For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

To get more advice on recipes, nutrition, weight loss and diet tips, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy, Stay Home, Stay Safe and #BeTheForce

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