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July 21, 2022 By Luke Coutinho 2 Comments

Overcome Worry – The Biggest Obstacle To Weight Loss & Your Health!

Overcome worryDo you eat food peacefully or with worry on your mind? Do you exercise happily or with worry on your mind? Do you also go to bed worried? Are you low on energy through the day and only the thought of outside food or entertainment can cheer you up? Are you unable to overcome worry?

Do you accept defeat when:

  • Your weight does not budge
  • You have a restless night sleep
  • You give in to food cravings
  • Your friends around you seem to lose weight faster or look better than you

A roadside advertisement for a certain brand of motor oil read “A clean engine always delivers power”…

So will a mind, free of negative thoughts, and very positive or in other words, a clean mind will deliver power! Therefore, flush out your negative thoughts, give yourself a clean mental engine, remembering that a clean mind, can always deliver power.

Why You Need To Overcome Worry

Overcome worry - obstacle to weight lossMost of our obstacles to weight loss and health are mental in character. You might say, “mine are not mental, they are real”, perhaps so, but your attitude towards them is clearly mental. “Worry” is the most subtle and destructive of all human diseases. Through “worry”, we have the dangerous ability to manifest diseases, stress, failure, defeat, anger, frustration and depression.

Do not accept defeat so easily. When your weight does not budge, be patient and instead of giving up, be more consistent with the things you should be doing to lose weight. It took you months or years to pile on fat, what makes you think it will go in few weeks without some sacrifice and effort?

Are you being honest with yourself when it comes to your food, exercise and eating outside?

Ask yourself, if the defeat that you have accepted is because you keep comparing yourself or your body to those around you? Your friends? Your social circle? If yes, then you will never be happy with the progress you make, you will get further depressed and you will fail. Have you even seen any two actors with the same body type? How can you ever have the same body as someone else then?

Comparing ourselves with others is the most drastic mistake one can make when it comes to our health or weight. Your benchmark for progress should be you and what you did yesterday, compared to what you will do today and tomorrow. Keep getting better, getting consistent and that will get you to your goal and peace of mind.

If you struggle to sleep, filter your thoughts and your mind. Easy to say, but hard to do. However, you must make the effort if you want to sleep well again. Worry stems of our insecurity, greed, fear, low confidence, guilt and other factors. Sometimes, you have to let go and if you don’t, your health will make that decision for you.

One of the best exercises to combat insecurities is to count your blessings

overcome worry - gratitudeTake a paper and write down all the things that you have and are grateful for. This should come from your heart. When you are done with this, your problems and insecurities will suddenly seem less. When you begin to eliminate worry, your energy levels automatically increase.

You see, we have over 60,000 thoughts running through our heads everyday. So it’s difficult to focus on what we have (which is usually enough) and instead fill our minds with chaos, which in turn stems worry and negativity. This causes stress and we all know by now that stress causes disease, a weak immune system, and is the biggest- I repeat ‘THE BIGGEST’ obstacle to fat loss and sleep.

Don’t see yoga or breathing as just an exercise. Use that one hour or 45 minutes to actually reflect, count your blessings, pray or analyze the goodness in your life. It is being proved today that the best way to cure a disease or a pain, is not to focus on it, instead focus on everything else that’s going well in your life.

To reach our goal, just have faith. All religions preach this and most people fail to follow or believe in that. Use a day or a weekend in a month for you to weed out negative thoughts, detox your mind, relax your body and count your blessings. Worry is a down payment on a problem that may NEVER occur and worry has never been known to solve a problem.

We hope this article helps you stress less and overcome worry! To know more about how you can beat stress, check out Healthy Reads or ask a GOQii Coach for further guidance by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

May 27, 2022 By Luke Coutinho 16 Comments

Sattu: Your Natural, Inexpensive, High Quality Protein Drink

sattuThere has never been a single talk session that I have done and left without learning something new from the state, country or participants. On a trip to Kolkata, I learnt about this amazing drink made of roasted gram flour or what is popularly called in Northern India as “Sattu”. One of the participants in my session enlightened me about a drink made from ‘Sattu’ that the locals drink, that keeps them high on energy and healthy through the hot summer months.

I learnt of the health benefits of this drink that has been famous to states in the North of India for generations and used as a natural cure for several diseases as well as a high value, nutrient dense staple food. I picked up several packets of Sattu to bring back with me. What got my interest levels up were the keywords – Protein, Calcium, Fiber, Iron and Magnesium. Sattu has it all.

For many of you who don’t know me, I have the reputation of ripping a product apart, studying and researching on it in detail, testing it in labs for authenticity and nutritional values and then sharing it with everyone I can after using it myself.

‘Sattu’ is your equivalent to a ‘WHEY PROTEIN SHAKE’. Made of roasted gram flour, this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body.

60 grams (4 tbsp) of this roasted flour will give you 19.7 grams of high quality protein along with –
Calcium and magnesium (a fantastic combination as magnesium helps calcium get better absorbed into the body). This makes it excellent for bone health and prevention and treatment of osteoporosis.

Super healthy for growing children and adults!

Iron:  (Iron deficiency is a leading problem and can cause severe health issues.Taking iron supplements can sometimes be too toxic to the liver and cause constipation) Natural iron is best.

Fiber: Excellent source of fiber. All of us know that fiber cleans out the colon and stomach, prevents and cures constipation and aids fat loss and energy levels.

Most of you will be thinking that ‘ Sattu’ will cause a lot of gas just like channa (garbanzo beans/chickpeas) do, in fact it’s just the opposite. Ayurveda states that in this form (sattu) people with gas will be relieved.

It aids fat and weight loss, it’s excellent for strong sexual health and is a natural colon cleanser.

For elderly people, sick people, bed ridden people, people recovering from serious diseases or surgery, sattu or roasted gram flour will build their strength and muscle mass rapidly.

I was not surprised, just overwhelmed, as once again I discover that nature has provided it all to us.We just fail to discover because we got caught up in the trap of marketing and media.

Sattu Can Be Your New Protein Shake 

This is my new protein shake or better still, health drink. 4 tbsp with water OR chaas (buttermilk) sometimes I add pepper, sometimes, roasted cumin (jeera) and sometimes cinnamon. 20 grams of protein. I have one in the morning and one post work out, sometimes even another one as a mid-evening snack, because this glass of ‘Sattu’ fills you up and provides you more than sufficient protein.

You feel lighter, more toned, less bloated (some whey proteins cause temporary bloating) and you know what’s in your glass, unlike the numerous ingredients that you may not even understand on the jar of a whey protein. The person at the stall also said you can add jaggery to make it sweet. It’s an excellent summer drink, extremely cooling for the body.

It is Surprisingly Inexpensive 

When compared to the amount you will pay for Whey Protein, Sattu is a much cheaper and effective alternative. In fact, you can get Sattu from the GOQii Health Store within the app for a discount using GOQii Cash. Putting the cost aside, what’s more important is that I know the quality of protein and what’s going into my glass. If you blend it, it’s better as it may tend to form lumps if not stirred well. Add some lemon to it and you can’t go wrong.

So make the change today and spread the word. The aim is to move from processed to natural! We hope this article helps you. Do share your thoughts in the comments below. For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

April 13, 2022 By Luke Coutinho 2 Comments

Ginger and How It Can Benefit You

GingerGinger is native to India and China. It has been important in Chinese medicine for many centuries, and is mentioned in the writings of Confucius as well. It is also named in the Koran – the sacred book of the Muslims, indicating it was known in Arab countries as far back as 650 A.D. It was one of the earliest spice known in Western Europe, used since the ninth century. It became so popular in Europe that it was included in every table setting, like salt and pepper.

A common article of medieval and Renaissance trade, it was one of the spices used against the plague. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale. In order to ’gee up’ a lazy horse, it is the time-honored practice of Sussex farmers to apply a pinch of ginger to the animal’s backside.

Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. It is mentioned in the Kama Sutra, and in the Melanesian Islands of the South Pacific it is employed ‘to gain the affection of a woman’. Conversely, in the Philippines it is chewed to expel evil spirits. Ginger is a known diaphoretic, meaning it causes one to sweat. It was recorded that Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a plague medicine.

I can go on about the amazing health benefits of this root. Over the last few years, I have used and shared this remedy with so many clients and friends for so many conditions, and it has never failed to produce the desired results.

Be it any ailment such as the following

  • Flu
  • Common cold and cough
  • Stomach pain
  • Menstrual cycle pain
  • PMS
  • Digestive disorders
  • Cancer ( building immunity and cellular health)
  • Headaches and migraine
  • Lowering cholesterol
  • Controlling high blood pressure
  • Boosting immunity and cellular health
  • Arthritis, joint and bone pain
  • Ginger has anti-aging properties
  • Ginger stimulates blood rush to sexual organs

How Can You Best Consume Ginger? 

You can use ginger in food or just have it plain. I like it best in a cup of warm herbal brew. You can try this simple and healing herbal brew:

  1. Boil a 1-inch piece of washed and peeled ginger in water for  10 minutes with 2 cloves
  2. Add a slightly split cardamom (optionally, you can also add fresh lemongrass or fresh basil for flavor)
  3. Simmer for 15 minutes
  4. Strain and pour into a mug.
  5. Add 2 pinches of powdered cinnamon, 1 tsp of organic raw honey or jaggery
  6. Sip it hot!

This drink will boost your immunity and make you feel better almost instantly! Make it part of your lifestyle.

Disclaimer:  Always check with your doctor especially if you are pregnant or have gall stone issues, before using ginger.

We hope the article helps you! For more on nutrition and healthy living, check out Healthy Reads. To get these tips directly from a GOQii Coach, subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

February 21, 2022 By Luke Coutinho 12 Comments

Exercise Is Good For You, But Exercise SMART!

exercise smartIn our zeal to get fit, sculpt an attractive body or lose weight, we may tend to overdo it when it comes to the exercise we choose. When you find yourself struggling to get the body results you want, one enrolls themselves for more complex and intensive training, longer hours in the gym, fad diets and crazy supplements.

What we need to remember, like everything else, is that our body parts and organs have a life. There will be natural wear and tear as we age and that principle remains the same for all of us. It’s true that the right amount of exercise can delay this and keep degeneration at bay and that’s what ensures us a better quality life as we age. A life free of knee, back and/or joint pain.

The media including Hollywood and Bollywood have blown the whole concept of exercise way out of proportion. Everyone wants to read about diets or exercise regimes of these super stars. Spending 2 hours in a gym or working out thrice a day is apparently what you need to get a model like a body or that of your favorite actor.

Extensive spinning, extremely heavy weights, running more than a marathon in a year, MMA mixed with weight training, kickboxing integrated with weights, etc. all require special nutrition plans if you are really into all of this.

These are great forms of exercise and we would all like to think of ourselves as long distance runners but, is your body prepared for it? Are your knees ready to take the massive stress? Is your back strong enough to brace impact and support you for the rest of your years without giving way?

Getting involved in intensive exercise is not your solution or compensation for binge eating over the weekend.

Your knee has a fluid (synovial) that runs around it and as this dries up due to stress (exercise) improper sleep (recovery) and poor nutrition, you will be left with excruciating pain that will severely alter your lifestyle.

Exercise Smart Is The Way Forward!

Short but productive workouts. 1 hour is a number. Break away from it. The best workouts get over in 25-30 minutes, saving you valuable 30 minutes of your day to use it for things that are meaningful to you. Tough to break from it if you have always been a “1-hour” gym person but, try.

After 45 minutes of exercise, your body generates ‘cortisol’, a stress hormone, that tells your body to ‘STORE FAT’. This becomes counterproductive to your whole goal or working out. Body builders and athletes have longer training schedules because they have supporting sports nutrition plans and they sleep over 8 hours for recovery.

Exercising smart is:- 

  • Keeping a day of recovery between intensive workouts or allowing for enough muscle recovery time
  • Doing max sets with minimum rest between sets (depend on your fitness goal)
  • You should be maxed out post 30 minutes and you should feel energetic
  • Warm up and cool down will allow you to be more productive

Break away from traditional exercise methods. Mix it up, challenge and push your body. Consistent walking, is one of the best exercises ever, something that works beautifully with a balanced nutrition plan and great sleep. You can lose fat and tone up if you exercise smart!

Remember that consistency is key! 

Meeting and exceeding the 10,000 steps daily is one of the best benchmarks when it comes to your walks. Re-evaluate your exercise schedule and how you feel after each workout. Don’t just think ‘ NOW’, consider the future years as well.

We hope this article helps you exercise smart for great results! For more on fitness and home workouts, check out Healthy Reads or ask an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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