Jigna Sheth, Author at GOQii

May 13, 2022 By Jigna Sheth Leave a Comment

11 Reasons Why You Should Include An Avocado In Your Diet

Avocado is a pear shaped, stone fruit, grown specifically in warm climates. It is also called as butter fruit in India because of its creamy and buttery texture. It is a unique super food. As most fruits are high in Carbohydrates, Avocado is high in healthy fats, being the only fruit which provides substantial amounts of healthy monounsaturated fatty acids (MUFA) that do not stack up as calories but help in the lubrication of joints and aid weight loss as well.

How Can An Avocado Improve Your Health?

Immensely nutritious: They are naturally nutrient-dense and contain a wide variety of nutrients, including 20 different vitamins and minerals. Approximately 100 gms of Avocado contains 160 calories, 14.7g of fat, 7mg sodium, Carbohydrates: 8.5g of which fiber is 6.7g (net carb is 1.8 g appx), 6.7g fiber, 0.7g of sugars and 2g of protein. They also contain other nutrients such as Vit K, Vit E, Vit C, Folate, Potassium and some B vitamins.
Is a heart healthy fruit: Avocados are rich in antioxidants and monounsaturated fats which keep the heart healthy and reduce the risk of stroke. Eating avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglycerides.
Helps regulate Blood Pressure: Avocados are a very good source of potassium. It is low in sodium, contains 3 times more potassium than banana and helps control blood pressure.
Aids weight loss: It is highly satiating which keeps us fuller for longer, delaying hunger pangs.
Good for the eyes: Avocado is high in Beta carotene and antioxidants which helps improve eyesight. It also contains lutein and zeaxanthin which lowers or delays the risk of cataract.
Helps absorb nutrients: Avocados can act as a “nutrient booster” by aiding the increase in absorption of fat-soluble nutrients such as vitamins A, D, K and E. Say, if we add Avocado or avocado oil in a bowl of salad or salsa, it would improve its antioxidants absorption.
Avocados are great for pregnant mothers and also boosts foetal development: It is high in folate, potassium, fiber, monounsaturated fats, and lipid-soluble antioxidants — all of these improves maternal health, quality of breast milk and healthy foetal development.
Packed with Fibers: An avocado is a high fiber food with approximately 6-7 grams per 100 gms of fruit. Fiber has important benefits for weight loss, relief in constipation and improving metabolic health. It also lowers the risk of colon cancer.
May prevent cancer: Some studies show that a high-MUFA diet can protect against the risk of certain cancers, including prostate, colon, stomach, pancreatic, and cervical cancers. Avocados are not only beneficial in preventing cancers, they may also have a role in cancer treatment. In fact, some researchers have shown that the phytochemicals in avocados may selectively inhibit cancer cell and pre-cancerous cell growth.
Improves Arthritic pain: Saponins found in avocados are associated with relief in knee pain or hip pain occurring due to osteoarthritis.
Keeps the skin healthy and glowing: It is rich in vitamin E and C – both of these are essential in keeping the skin healthy and glowing.

Lastly, Avocados are easily available and incredibly delicious. They can be paired with anything from salads to soups, smoothies and various other recipes. To keep a cut avocado fresh, you can add lemon juice to it which slows down the oxidation process, preventing it from turning brown.

So what are you waiting for? If any of these benefits appealed to you, head out and stock up on your avocado supply but do consult your doctor, nutritionist or dietitian before making any changes to your diet. Do leave your thoughts in the comments below.

For more on nutrition, check out Healthy Reads or ask an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

April 3, 2022 By Jigna Sheth Leave a Comment

Is Soy Healthy or Toxic For You?

There is a booming market for vegan soy-based foods like soy milk, soy cheese, soy crisps, etc. and amid this high demand, the ongoing question is whether soy is bad for you! If you ask experts, you might get a dozen different responses. With soy slowly becoming a part of cereal, pasta et al, could too much of something be harmful? Is it bad for you? How much of it is too much? Let’s find out!

What is Soy?

The soybean is a type of legume originating from East Asia but is now grown and cultivated around the globe. The plant is used to produce different products apart from the edible bean itself, which includes milk, tofu and oil. Some fermented options are tempeh, sauce, natto and miso (which is a traditional Japanese paste made from fermented soybeans). Fermented soy products can actually offer a lot of health benefits since fermentation reduces enzyme inhibitors and makes soy’s nutrients more available.

Soybeans are used to make a variety of processed foods as well, which includes vegan meat substitutes and dairy-free yogurts and cheeses. Other compounds such as soy lecithin and soy protein isolate are often extracted from the plant and added to processed foods and supplements.

Nutritional Information

Soybeans are very rich in nutritive components. Besides the very high protein content, soybeans contain a lot of fibre and are rich in calcium, magnesium, selenium, vitamin E, niacin, vitamin B6, and pantothenic acid.

Potential Health Benefits

Soybeans contain several powerful compounds and phytochemicals that have been extensively studied for their beneficial effects on health, including isoflavones, plant sterols, prebiotics and many more. Some of the well studied health benefits are listed below:

It may help lower cholesterol levels: Some research suggests that including soy foods in your diet may help manage cholesterol levels and promote better heart health. Also, while analyzing several studies, it has been found that consumption of Soy products reduces triglyceride levels, total cholesterol and LDL (bad) cholesterol. Whereas on the other hand, it boosts the HDL (Good) cholesterol.
It may improve women’s health by improving menstrual cycle and increasing fertility: Several studies show that inclusion of soy products in one’s diet could help improve the chances of getting pregnant. It may improve regular ovulation and menstrual cycles and also increases the chances of becoming pregnant if anyone is undergoing fertility treatments.
It may lower blood pressure: Soybeans may lower blood pressure because they contain isoflavones and studies indicate isoflavones might be effective in lowering blood pressure.

Risks and Side Effects

Although soy foods may be associated with several potential health benefits, there are a few side effects and risks that need to be considered as well.

Impact on thyroid function: It contains goitrogens, substances that may negatively affect the thyroid by blocking iodine absorption. However, there’s no evidence that people who have hypothyroidism should avoid it completely. Generally, it’s best to wait four hours after taking thyroid medication to consume any products that contain soy. At the same time, we should be sure that we are consuming enough iodine to prevent adverse effects on health.
Soy is GMO: Most soybeans today are genetically modified (GMO) and sprayed with pesticides. This introduces abundance of toxins that block the healthy absorption of essential minerals. GMOs are associated with a number of health concerns, including antibiotic resistance and a higher risk of developing food allergies. Selecting organic soy products is a simple way to ensure that the foods are produced from non-GMO crops.
Negative impact on Men’ Health: The dangers of soy for men are a result of the high levels of the female hormone estrogen that soy and soy-based products contain. Primarily, it affects the quality and concentration of a male’s sperm, especially when taken in large quantities. Researchers found some drastic change in a group of men who consumed it in large quantities. Their sperm counts lowered down, slow beard growth, bulky breast development and change in emotions were noticed. Basically, some of them started developing female characteristics.

With all the controversial and conflicting information out there, many people are left wondering if it is bad for you? So what’s the verdict? Although there’s no need to give up on it completely, you may want to avoid eating it for breakfast, lunch and dinner. Also, a good amount of research is needed to determine the effect of consumption on overall health, as the majority of current studies suggest that selecting non-GMO, minimally processed, whole or fermented soy foods in moderation is likely safe and beneficial for most people. But before you consume any soy or soy product, do consult with your doctor, nutritionist or dietitian.

We hope this article helps you. For more on nutrition and healthy eating, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

December 27, 2021 By Jigna Sheth Leave a Comment

6 Tips to Help You Form and Stick to Resolutions

How often do we wait till the end of the year to make “resolutions” and end up not sticking to them? If you were to review your year basis the resolutions you made at the start, how close are you to achieving that goal? Do you find it difficult to form and stick to resolutions? Well, don’t worry! That’s where we come in.

A lot of resolutions fail because they’re a tad bit unrealistic. A resolution may be wrong for one of three main reasons:

It’s a resolution created based on what someone else (or society) is telling you to change.
It’s too vague.
You don’t have a realistic plan for achieving your resolution.

The key to form and stick to resolutions is planning a SMART one.

Points to Keep in Mind to Form & Stick to Resolutions

Understanding Your Goals: At the end of the year, there is renewed optimism as there is high spirit among people to set new goals for the New Year. The achievable goals are those which are specific, measurable, relevant and time-bound (SMART). The first step to behavior change is to clearly understand what “it” is.
Start Small: To do “something big or to do nothing” – this frame of mind rarely works when it comes to New Year’s resolutions. If you’ve never exercised before, it’s unlikely you will suddenly start working out for an hour every single day. Instead, start with small and attainable goals, such as going to the gym three days a week or short daily walks. Once this becomes a habit, you can tack-on larger goals.
Make One Change at a Time: Setting multiple resolutions at a time will not give desired results, thus we should go at a steady pace.
Make a Monetary Commitment: Financial incentives plays an important role to stick to the resolutions, either you get a reward for fulfilling your commitments or you pay from your own pocket for not following it and see others enjoying their rewards.
Keep a Log: A daily activity log should be maintained and updated to track progress. This is one of the easiest and effective ways to make your resolutions stick. The more we monitor our performance, the more likely we are to achieving the goals.
Have Patience: We must set realistic goals and realize that progress is never uni-directional. Some people see rapid gains in the beginning and hit resistance at a later stage. For others, initial progress may be painfully slow, but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time. Thus patience is the “key to success”.

A Resolution is a promise a person makes. Regardless of what resolution you commit to, the goal is to improve life in the coming year. We hope the above suggestions help you form and stick to resolutions! To help you stay motivated and on track with the right guidance from certified experts, subscribe to GOQii’s personalized coaching here: https://goqiiapp.page.link/bsr

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November 29, 2021 By Jigna Sheth 1 Comment

Effective Stretches For Muscle Recovery After A Workout

Every athlete, no matter how good, always follows a workout pattern to avoid injury, pain or stress to muscles. This usually begins with a warm up and ends with a cool down. Both are necessary as they improve performance, reduce the risk of injury and decrease muscle tension. They also improve flexibility, keep the blood flowing and help one attain better posture while reducing any aches and pains. If you have been skipping stretching due to a lack of time, we can try some of these quick, simple and effective stretches for muscle recovery after every workout.

Stretches for Muscle Recovery Post Workout

To get started, we must focus more on the muscles used during the workout.

1. Gentle Walk or Jog

A very light jog or walk is the simplest and the most perfect way to cool down naturally. You can do spot jogging or move around the room at a normal walking pace.

2. Hip Flexor Stretch in Lunge Position

Get into the lunge position starting with both hands on the left knee
The right knee and calf should be on the ground
Now use your right hand to slowly pull up your right foot until you feel a stretch in your hip area
Hold the position for 20-40 seconds
Slowly release and repeat for the left leg

3. Toe Touch

Stand with the feet together or shoulder-width apart
Keep the knees straight, do not lock it
Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible
Reach towards the toes, and let the neck relax
Hold for up to 20-40 seconds
Rise slowly back up to standing position.

4. Standing Calf Stretch

Stand near a wall with feet shoulder width apart
Place one foot in front of the other, front knee slightly bent.
Keep your back knee straight, your heel on the ground, and lean toward the wall.
Feel the stretch all along the calf of your back leg.
Hold this stretch for 20-30 seconds.

5. Standing Quad Stretch

Stand upright with your feet together
Raise the heel of one leg up behind you and pull that leg up towards your butt with your hand
Keep pulling your leg up until you feel it stretching your quad, but not to the point of pain
Hold the stretch for a few counts and then switch sides

6. Seated Hamstring Stretch

Sit down with both legs straightened out in front of you, knees and heels together. Then reach both arms forward towards your toes to feel a stretch through the back of the legs.
If possible, try and hold your toes in this position for a minimum of 60 seconds while taking deep, slow breaths
Keep your legs straight, without letting the knees buckle. If you’re unable to reach your toes while keeping your legs straight, you can hold the end of a towel looped around your foot
As you hold this stretch and feel your muscles start to adjust and relax, you can start going deeper on your exhale and hold, which will slowly increase your hamstring flexibility

7. Seated Twist

Sit on a mat and stretch the legs out in front of the body
Bring the left leg over the right leg and place the left foot on the floor, bending the left knee
Twist to the left and use the right arm to press the left knee gently inward
Hold for 30 seconds
Untwist and repeat on the other side

8. Overhead Tricep Stretch

Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension
Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back
Bring your left hand up to gently pull your right elbow downward
Hold this stretch for 20 to 30 seconds before switching arms
Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.

9. Child’s Pose

Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs
Lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground
Hold for 30-40 seconds
Bring the arms back in and slowly sit up

Few Tips To Prevent Injuries

Do not over stretch yourself, listen to your body and stop if you feel pain
Maintain correct posture, or else you might end up stretching the wrong way which will cause more harm than good
Inhale and exhale through your stretches
Always start at a slow pace to last longer.

If you have any injury or medical condition, perform the stretches under supervision and talk to your healthcare provider before starting any program. If you’re unsure on how to perform stretches correctly, do it under a certified trainer’s guidance. You can 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.

We hope this article on effective stretches for muscle recovery helps you. For more articles on fitness, check out Healthy Reads now!

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