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Some Good Carbohydrates For Diabetics

good carbohydratesAlthough it’s a complicated disorder, diabetes can be managed and, in some cases, even reversed. Choosing healthy foods and drinks, in essence, managing nutrition, is the key to manage diabetes. Carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case.

Ideally, when we eat carbohydrates, the body converts it into glucose which further increases sugar levels. It is due to this that we consider avoiding carbohydrates. They are an integral part of a healthy diet and before we begin to avoid them, we need to understand them. 

There are 2 types of Carbohydrates 

  • Simple carbs: which are easily broken down in the body, they lead to a sudden increase in the sugar levels. 
  • Complex carbs: which are absorbed slowly in the body and due to this, there isn’t a sudden increase in the sugar levels.

So complete elimination of carbohydrates is not recommended, rather we can shift to a diet which provides a good amount of complex carbs. Starch and fibers are the types of complex carbs, and as we all know, there are lots of health benefits of including fibers in the diet.

Good Carbs You Can Include 

  • Fruits
  • Vegetables
  • Whole Grain products
  • Beans
  • Pulses
  • Nuts

How To Incorporate Complex Carbs In Your Diet 

  1. Replace wheat rotis (flat breads) with multigrain or oats rotis (flat breads)
  2. Replace the white rice with brown rice
  3. You can also replace the brown rice with Dalia (Bulgar Wheat) or Quinoa, if or whenever possible
  4. Include more vegetables in your meals 
  5. Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
  6. Include salads in at least 1 meal a day
  7. Add boiled beans, sprouts, boiled pulses, nuts or mixed seeds to the salads

With these tips, do remember that it is not just reducing the carbs but an overall lifestyle modification that is really important. With the diet, it is really important to follow an exercise routine, to manage stress and to cut down any unwanted habits of smoking or alcohol. If you are a diabetic and have stopped having carbs, do start including complex carbs in a limited portion in your daily routines. 

Please note that before you begin with any of the aforementioned foods, kindly check with your doctor, dietitian or nutritionist. We hope this article on Good Carbohydrates for Diabetics helps you – do share it with your friends and family. For more on diabetes management, check out Healthy Reads or tune in to LIVE sessions by our experts on GOQii Play. 

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Deepak Sampat Lowers His HbA1c Levels With GOQii

Deepak Sampat

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell you that Diabetes is not a death sentence. You can reverse your condition with positive, healthy lifestyle changes and live a fulfilling life. Don’t believe us? Ask our player Deepak Sampat. 

Life Before GOQii 

Deepak Sampat is a 55 year old CA and stockbroker from Mumbai. He led a fairly sedentary life till he was diagnosed with diabetes during a random health check. His fasting blood sugar was 180 and PP 343. Hba1c 9.40 with  EAG (Estimated Average Glucose) of  231.88.

Till this point, he was barely active and had unhealthy eating habits. His weight was 84kg. He consulted his family doctor who prescribed medicines and diet control. He then requested his family doctor to give him 6 months’ time to control diabetes without medication (took medicines for a week).

Joining GOQii 

In August 2017, he came across GOQii through the Axis Active programme. He was assigned to Coach Sudrita. His GOQii Coach suggested exercises to help him get fit and build mental strength. 

Before joining GOQii in July 2017, his HbA1c was 9.4 with an EAG of 231.88 and his weight was at 84kg. Within the next 3 months, his HbA1c reduced to 6.2, EAG to 130.44 and weight was 81kg. He said that his coach motivated him to be active and mentally strong to achieve his health goals. 

He was subscribed to GOQii till May 2020. Due to the pandemic induced lockdown and a back injury, he could not follow the necessary physical activities and nutrition guidelines set by his GOQii Coach. From May 2020 till January  2021, his daughter’s marriage kept him busy and he was unable to focus on the habits suggested by his GOQii Coach. 

In March 2021, he tested positive for COVID-19. As a part of COVID testing, he got his blood sugar tested and his HbA1c had shot up to 7.5 and his weight had increased to 83 kg. Post COVID recovery, he joined GOQii again in March 2021 and was assigned to Coach Pragati. 

With active support, motivation and habit changes, he managed to bring his HbA1c levels down to 6.2 in 2 months of joining. His weight was reduced to 78kg. His current goal is to bring his HbA1c levels below 6 and maintain it. 

Deepak Sampat checks his blood glucose levels once a week and uses strips by Ascencia regularly to check his scores. He is of the clear view that while self care is important, having a GOQii Coach is equally important to guide and motivate you. 

Recently, Deepak Sampat spoke to our Founder & CEO Vishal Gondal and discussed all the healthy changes he made in a session of GOQii Health Talks along with his GOQii Coach and experts from GOQii. You can watch it here: 

What Does Coach Pragati Have To Say About Deepak Sampat? 

“Mr. Deepak Sampat was assigned to me on 26th March 2021. When he joined GOQii, his weight was 83 kgs and HbA1c was 7.5. His health goal was to reduce weight, manage blood sugar level, to bring down HbA1c level and to stay fit and active. He was feeling low, both mentally and physically when he joined GOQii. 

He was not taking any medication for Diabetes. I started making healthy changes in his lifestyle like having salad before meals, increasing his water intake, post meal walks and suggested a few habits like deep breathing, having apple cider vinegar, cinnamon powder, kawasia water, and raw flaxseeds powder. 

He was not doing any cardio exercise due to back pain. He was doing light exercises like movement of legs and hands. We made a target of completing 10k steps gradually on a daily basis which helped him reduce weight. I gave him a few challenges like following a detox day every week, detox smoothies, and adding complex carbs to his meals. 

By following all these healthy suggestions, he has reduced 6kg in 3 months. His mental health, along with his physical health has improved greatly. As of June 4, 2021, his weight is at 77kg, his HbA1c levels are at 6.2 and his Fasting Blood Sugar is at 102-107 mg/dl and PP at 155 mg/dl.

Deepak Sampat has had quite a journey with GOQii and believes that he wants to live a healthy and diabetes-free life! You can achieve this too by subscribing for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

For more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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Why Maintaining Gut Health is Important

Maintaining Gut health
Ever heard of the phrase, “You are what you eat?” What if we were to tell you that you are not what you eat but what you digest?” It’s no surprise that almost all diseases begin in the gut. The maintenance of ‘Microflora’ (balance of good bacteria) in the gut is crucial for good health, immunity and even the prevention, healing and recovery from serious diseases like cancer.

Your intestines (gut) contain pounds of good bacteria whose job is to help with the absorption of nutrients from the food you eat. The good bacteria determines the strength of your immunity, regulates weight loss, recovery, healing, colon health, toxicity in the body and several other functions.

As per our India Fit Report, we found that ‘gut health’ is an area of key concern among users. Issues such as acidity, indigestion, constipation, and bloating have seen a steep incline since last year.

Some of the key finds include:

  • 29.6% of India has acidity issues
  • 30.10% women suffered from acidity & indigestion compared to 29.40% men
  • People from Bhubaneshwar (40.2%) and Indore (35%) suffer the most from acidity and indigestion issues
  • More doctors are actively prescribing lifestyle improvements (nutrition, exercise and sleep)

This raises many concerns about India’s health and nutrition. For a healthy lifestyle and to achieve health goals, you need to take care of your gut health first!

Here are a few tips that will help you maintain a strong and healthy gut

  • Include good fiber in your everyday routine which should include raw and cooked vegetables with 2-3 fruits
  • Add a natural probiotic like curd in your diet
  • Walk and get moving, reduce the sitting time through the day
  • Maintain good water intake to flush out toxins and even aid passage of stools to reduce constipation
  • Learn to chew your food thoroughly and not eat on the run

We hope this article gives you a better insight into gut health and how to maintain it. Do check our IndiaFit Report for more insights.

For more articles on gut health, check out Healthy Reads. For tips on how to improve your gut health, speak to a GOQii Coach now by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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How Ruta Pandya Managed Ulcerous Colitis & Arthritis With Lifestyle Changes

Ruta Pandya

We’ve always spoken about how you can manage lifestyle diseases with minor tweaks to your habits. But sometimes, it isn’t enough. Especially when one condition leads to another. Our player Ruta Pandya suffered from a condition called Ulcerous Colitis and a series of other medical issues which she battled for years. After fighting an uphill battle for what seemed like eons, she was finally able to manage them well with help from her GOQii Coach Hina Marwaha. Here’s how her Health Story unfolded. 

Battling Ulcerous Colitis & Other Medical Issues 

Ruta Pandya is a 44 year old teacher. For the past 17 years, she suffered from Ulcerous Colitis – which is a chronic, inflammatory bowel disease that causes inflammation in the digestive tract. Its symptoms include rectal bleeding, bloody diarrhea, abdominal cramps and pain. Along with this, she also suffered from Arthritis. 

Her medical issues began after she had contracted Typhoid. Due to the Ulcerous Colitis, she had issues with food absorption which eventually led to weight loss. She weighed 30kg and her BMI was 12.6 – which meant she was severely underweight. This was primarily due to skipping meals. If she ate proper meals, she would face digestive issues which were difficult to manage.

During her struggles and multiple doctor visits, she was recommended to try GOQii through her doctor in Ahmedabad. After much thought, she joined as a part of the Abbott Gut Health program. 

Managing Medical Conditions With GOQii 

When Ruta Pandya spoke to her GOQii Coach Hina Marwaha, she was quite hesitant towards the coach’s suggestions regarding food habits. She refused to eat as she feared digestive issues but Coach Hina was persistent. After a couple of tries, Ruta finally gave in and began making changes to her eating habits. 

She was asked to start with small quantities and gradually increase intake. Earlier, if Ruta ate one meal, she would skip the next. Coach Hina’s task was to ensure that Ruta ate all her meals without facing any issues. She gradually increased Ruta’s breakfast intake which included nuts such as walnuts, almonds, figs, etc. Later, milkshakes were also added to her diet.

Ruta was asked to divide her meals into 5-6 parts i.e. to eat every 2-3 hours. She had to avoid hot and spicy foods as they would trigger the acidity and make her stomach ulcers worse. Slowly, fruits were added to her diet – which were light, high in antioxidants and helped her heal her gut as well as get more energy. Slowly, Ruta Pandya began eating more without facing digestive issues. 

She was also asked to walk and perform exercises. Yoga, along with small walks helped Ruta Pandya build her strength and alleviate back pain and find some relief from arthritis. Before, Ruta would struggle to complete even 2k steps but by slowly increasing step counts, she can now walk 7km. 

Coach Hina Marwaha also introduced Ruta Pandya to deep breathing exercises which were effective in helping her reduce stress and improve sleep. Better sleep meant better internal healing! 

Making Remarkable Improvements 

Currently, Ruta’s food habits have improved tremendously. Before, she used to skip breakfast and mid meals and now, they are a part of her daily routine. She eats every 2-3 hours. She is happy that she is able to eat, absorb nutrients and put on weight. Her BMI is now at a normal range of 17 and her weight is around 35kg. 

In the 3-4 years that she has been with GOQii, her Irritable Bowel Syndrome is under control, constipation is non-existent and her digestion issue has also been resolved. Apart from that, due to back pain, she couldn’t walk long distances but now she can cover them with ease and she works out as well. Some of the changes also include: 

  • Her hemoglobin levels improved from  9gm/dL to 10.9 mg/dL
  • Her piles issue has improved 100% 
  • Inflammation in the stomach has improved 
  • Sleep which was initially poor, has now improved as she sleeps a minimum of 6 hours a day and wakes up fresh. 
  • Her starting weight was 30.7kg which has now improved to 35kg

Recently, our Founder & CEO Vishal Gondal spoke to Ruta Pandya about how her Health Story with GOQii unfolded. You can view the complete conversation here – 

What Does Coach Hina Marwaha Have To Say About Ruta Pandya? 

Ruta started her journey with GOQii in September 2018. The day she joined as a player, she was having a lot of health issues. At that time, it was her inner fire and faith in herself which was pushing her to the levels where she was putting all her efforts to follow the routine. 

Due to her medical condition, it was not possible to give her all the tasks at one time, but we followed the concept “Slow and Steady always wins the race”. At a time, only 1 or 2 tasks were given to follow and focus on. Like a mother, I have seen her changing and improving. I have seen her screaming and crying in pain and now she has empowered herself so much that she goes for long walks and does yoga every day. 

In this beautiful world, our body is capable of responding and evolving at every second minute, positively or negatively. Ruta is a live example of this. With her dedication to get fit, potential to follow the routine, consistency with the routine and managing her time, she has proven that “proper diet and lifestyle” can help you evolve and grow, mentally and physically. Undoubtedly, she is an inspiration to me and to others as well.

Does Ruta’s Health Story inspire you to start yours? Subscribe for GOQii’s personalized health coaching today to begin your Health Story now: https://goqiiapp.page.link/bsr

For more inspiring User Stories, check out Healthy Reads. 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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