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Holiday Health Tip: It’s All In The Chew!

Holiday Health Tip: It's All In The ChewIt’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties and then Christmas, New Year Eve and the fact that people tend to let loose during this time, with the justification that they will start anew with  ‘healthy new year resolutions’ from January onwards.

What if I told you that you could enjoy this season and it would not impact your weight?

What if I told you that snacking on a cookie or dessert here or there would not impact your weight goals?

What if I told you that you could eat rice, roti, bread at lunch and dinner, and it would not impact your weight or health?

What if you could enjoy this festive season, have loads of fun, eat your favorite foods and still maintain your health and weight?

The human body is a miracle and we are living examples of this miracle. The way our brain and body functions, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair. Every day, trillions of cells in our body work non-stop to fight out germs and bacteria all around us, which if infects us, we could fall very sick and even die. That miracle is called ‘ immunity’.

Our stomach produces sufficient acid to melt down a razor blade. Such is the power of our digestive system. So what’s an ice- cream or a chocolate bar or a cookie going to do when it finds its way into our stomachs? Our body is made to digest the hardest of foods. Red meat is tough to digest but the body will break it down. Vegetarians don’t escape either. Cellulose in vegetables are extremely difficult to break down, but the body breaks it down eventually (this is one reason that vegetarians suffer from more flatulence than non vegetarians).

The body can break down meats and vegetables and desserts as well! The secret lies in the ‘chew’.  The reason food tastes so good is because you’re supposed to enjoy it—slow down and savor it, not just get it to your stomach as quickly as possible.

How Does Chewing Thoroughly Help? 

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you glaze over it, just chewing the minimum amount of times necessary to get the food down your esophagus, you’re actually compromising this process. And that’s the mistake many people make.

We have teeth not just to smile for a pretty picture but the primary function of teeth is to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them, and guess what?

Let me get down to some basics!

Why Should You Chew Your Food Thoroughly? 

When you chew, more saliva gets produced and your saliva contains enzymes that break down FATS and CARBS. Yes!!! Digestion starts in the MOUTH! By the time your food reaches your stomach, it’s already processed by enzymes and your stomach has no issues in completing the assimilation/digestion process.

  • You feel light
  • You feel full for a longer period of time.
  • You do away with flatulence, gas, indigestion and burping.
  • You learn to savor and enjoy the taste of your food.
  • Your body absorbs all the goodness of your food (vitamins, minerals) better.
  • You eat exactly how much your body needs, to maintain or arrive at a healthy weight

Imagine all the times you gobble down your food. You have undigested chunks sitting in your stomach, giving rise to gas, discomfort and chances are that most of your food gets converted to fat.

Chew your food. Enjoy a dessert but eat it slow, savor it and over time, you will learn not to abuse it. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can quickly cleanse itself when digestion happens the right way. Say bye to constipation, fatigue and migraines/headaches.

Try This Exercise Today!

The next meal, eat it really slow. Take a spoon of food, chew it several times, savor the flavor and taste, and then swallow. Put your spoon down. Then take the next.

You will find yourself getting fuller quickly and then, you should stop eating. This way you save on calories you intake and over time, this will become a habit and you will serve yourself less food. Less food equals less calories, better health, longer life and a healthy weight.

Take 1 serving spoon less at every meal, chew and eat your food. You will find that it is enough and all these save spoons of food which add up to a lot of calories saved. You will lose fat and you will feel healthier.

Diseases are caused in most cases by overeating and we always think how much we eat is enough, but it may not be correct if you have been eating your meals fast. Chew your food and you will never have to diet. Your meal time is more important that your work, respect it. That’s your personal time between you and your body, where you feed and nourish it to keep you healthy and strong to do your work and live well.

This is a lifestyle change and if you master it! With it, you can enjoy all the foods you like in moderation.

We hope this article helps you make that lifestyle change. For more tips like this, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Why Your Body Needs Curcumin or Turmeric Extract!

CurcuminMany mails, white papers and journals have been written on the power of turmeric extract, now termed as ‘Yellow Gold’ in the west. The fascinating part is that the consumption of Curcumin has been linked to positive benefits in almost every possible disease or ailment one can think of. From cancer to arthritis, to the possible prevention of Parkinson’s and Alzheimer’s.

How Curcumin Eases Disease

Cardiovascular Disease
Numerous studies show that it may have a protective role in cardiovascular diseases. Since cardiovascular disease is the number one cause of death, one can argue that everyone should include turmeric in their diet, or perhaps take a turmeric supplement. One study discusses how the antioxidant effects of Curcumin may prevent diabetic cardiovascular complications.

The same study shows that the anti-thrombotic, anti-proliferative, and anti-inflammatory effects of Curcumin and the effect of it decreasing the serum cholesterol level may protect against the pathological changes occurring with atherosclerosis.

Another study demonstrates how dietary Curcumin is effective at inhibiting maladaptive cardiac repair and preserving cardiac function after ischemia and reperfusion. It also goes on to say that it has potential as a treatment for patients who have had a heart attack.

Diabetes
This, of course, also ties into cardiovascular health but there have been separate studies which show how Curcumin can help with diabetes.  One study involved people in a pre-diabetic population who were taking Curcumin (or a placebo) for 9 months. The study concluded by showing that it significantly lowered the number of pre-diabetic individuals who eventually developed type 2 diabetes. The same study also showed that it appeared to improve overall function of beta cells.  Another study concluded that Curcumin supplementation could improve diabetes-induced endothelial dysfunction significantly. Yet, another study demonstrated how it attenuates diabetic neuropathic pain.

Asthma and Allergies
A few studies have shown that it might be beneficial for people with asthma and allergies. One study showed that Curcumin treatments markedly attenuated the inflammation in asthma by regulating T regulatory/Th17 balance. The findings supported the possible use of Curcumin as a therapeutic drug for patients with allergic asthma.  Another study showed that it alleviates the pathological changes of chronic asthma, and might be a promising therapy for asthma in the future

Skin Diseases
It can even help with certain skin conditions! One study discusses how it protects the skin by quenching free radicals and reducing inflammation. The same study also mentioned how it reduces wound-healing time, improved collagen deposition and increased fibroblast and vascular density in wounds, thereby enhancing both normal and impaired wound-healing.  The study concluded by suggesting that Curcumin might be a potent nontoxic agent for treating skin diseases. Another study suggests that Oral Curcumin might be beneficial in the treatment of moderate to severe psoriasis, although it concluded by stating that large placebo-controlled studies are necessary before recommending Oral Curcumin as a psoriasis treatment.

Autoimmunity
To no surprise, because it can help greatly with inflammation, this herb can be extremely valuable in the treatment of certain autoimmune conditions, including Graves’ Disease and Hashimoto’s Thyroiditis. Thyroid cancer is the most common type of cancer when it comes to the endocrine system. A recent study reported that Curcumin inhibits multiple metastasis steps of K1 papillary thyroid cancer cells.  These findings showed that it might be effective for the treatment of aggressive papillary thyroid carcinomas.

Other Benefits
There are even more potential benefits of taking Curcumin.  One study discussed how dietary Curcumin is a strong candidate for use in the prevention or treatment of major disabling age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s, and stroke. Another study suggested that it has enormous potential in the prevention and therapy of cancer. It might also be useful as a treatment for ulcerative colitis as well as benefit people with osteoarthritis.

Want to know more about Curcumin or Turmeric Extract? Ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

For more articles on nutrition, tune in to Healthy Reads.

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A Simple Way To Keep Your Kidneys Healthy

healthy kidneys

Obesity comes with its own set of problems. It just doesn’t mean excess weight and heart problems. A lot more is involved. A common point that most people miss out is the health of their kidneys. Adverts in various media platforms educate and try and sell you the best ‘Dialysis’ options available and a plethora of medication. Dialysis is a painful procedure. It affects people’s lives, jobs, families, relationships, etc.

Your goal should be to never reach that stage if it’s in your control, and in most cases, your lifestyle is the only thing that is really in your control. It’s your choice. Keeping your kidneys working at their best should be a top priority. But, what’s sad is that even if you’re paying attention you could still end up with chronic kidney disease (CKD). Just taking care of your kidneys isn’t enough to prevent it.

The two main causes are high blood pressure and diabetes. In fact, one in three adults with diabetes—and 20% with high blood pressure have CKD. So, if you think this doesn’t affect you or a loved one, think again. About 26 million people have this kidney condition. And the numbers are only getting higher.

Chronic kidney disease can be hard to spot early. Most people find out they have it after a blood or urine test. Their doctors’ first course of action—of course—is to write a prescription. This can include blood pressure medications like beta blockers and even statins. If you don’t catch CKD early, your options could be even scarier, like dialysis or a full-on transplant. But, new research out of China has found a simple, natural solution.

Researchers in China followed 6,363 patients with chronic kidney disease (CKD). After 10 years they found people who did this were 33% less likely to die. But, this didn’t just help prevent death, it also helped improve the quality of life. These people lowered their risk for needing dialysis—or even a kidney transplant—by 21%. And that’s just the average. This easy, everyday activity may help you live longer with CKD—maybe even avoid it entirely.

We’re talking about walking. It sounds simple, but it’s effective. And for some people in the study, it may have added enjoyable years to their life. The people in this study who walked the most saw an even greater benefit than the rest of the group. Walking for 30 minutes or less at least once a day helped some subjects reduce mortality risk by 59%. And their likelihood of needing a kidney transplant or dialysis dropped by 44%.

Your kidneys may be the most important organs in your body. They act like a filter for your blood. Their main job is to remove waste products and balance fluid levels. But, they also help produce vitamin D and red blood cells. They even help regulate blood pressure.

Chronic kidney disease includes a variety of conditions that cause your kidneys to shut down over time. At first, you may not notice anything is wrong. But, as time goes on, waste levels can build. This may eventually make you feel sick. But it can also lead to high blood pressure and nerve damage. Worse yet, CKD may increase your risk of developing heart disease.

Simply walking for a few minutes a day may help you avoid transplant or dialysis. It may even help you live longer with CKD. But exercise is also a great way to avoid CKD in the first place. Making the switch to high-intensity exercise could lead to impressive results. It may also help lower your blood pressure and diabetes – the two main causes that lead to developing CKD.

So get moving. Exercise should be your only medicine. We hope this article helps you. Do leave your thoughts in the comments below!

For more tips on how to improve the health of your kidneys, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Digestion: The Secret to Losing Weight

digestionHow often are you worried about that sneaky fat creeping up around your mid-section, a bloated belly after you eat or low energy sabotaging your workout? What do all of these have in common? They’re all reflections of the direct relationship between sluggish digestion, slow metabolism and weight gain. Overeating during the holidays and engaging in less physical activity means this process can really snowball in the winter.

However, The Good News!

By increasing digestive efficiency with diet, lifestyle and targeted supplements, we can effectively shed extra fat, boost metabolism and support nearly every other area of health in the process.
Good digestion goes beyond the idea that “You are what you eat”.

Digestion is at the very center of our core health. It sets the foundation for health, happiness and well-being. We now have greater insight into the many roles digestion plays in immunity, hormone balance, and even mental and emotional health.

Traditional healing practices around the world, especially traditional Asian medicine, have long recognized these relationships. In fact, some Eastern medical systems treat nearly every disease by addressing the digestive system. And most often, when we optimize it, everything else comes into balance — particularly, the bathroom scale.

Herbs & Supplements For Digestion 

The close relationship between herbs and supplements are mirrored by the fact that certain nutrients and herbs that support digestion also increase metabolism. They work by promoting mitochondrial function while also encouraging efficient nutrient breakdown and assimilation.

Other digestive-supporting herbs and ingredients work by increasing digestive enzymes, improving circulation while helping to soothe inflammation in the gastrointestinal tract and throughout the body.

Black Pepper & Other Spices

Pungent culinary herbs and spices have long been recognized as digestive aids. Their strong aromas and spicy flavors stimulate the production of digestive enzymes for better food breakdown. They also bring warmth and circulation to the system to clear stagnation.

Their strong antimicrobial properties generally promote a healthy digestive environment. And now, researchers are finding that such long-cherished digestive aids also work in other ways to promote healthy weight. For example, black pepper, a spice that has been cherished for its ability to support digestion, works on a genetic level to block the formation of fat cells, helping to control weight. Black pepper is also mixed with the amazing Curcumin (Turmeric extract) to boost metabolism and weight loss.

Probiotics

Another factor that affects digestive health is the use of Probiotics. These friendly bacteria evolved with us to offer countless health benefits — particularly for digestion. New roles for these bacteria are continually being revealed.

Around the world, fermented probiotic foods, such as sauerkraut and miso, have been used for digestive and overall health. Probiotics help break down food into essential nutrients and efficiently eliminate wastes.

They control inflammation, support immunity and keep harmful bacteria at bay, while producing numerous enzymes and nutrients we need for digestion and overall health. Unsweetened yogurt is the easier bet to get your share of Probiotics. But, a new research shows these also play a key role in healthy weight management.

One Probiotic species in particular, Lactobacillus Gasseri, has been shown to reduce visceral fat (the dangerous fat around your midsection), by up to 9 percent after three months.

Cinnamon, Cardamom, Turmeric (Curcumin) & Ginger

The herbs Cinnamon, Cardamom, Turmeric (Curcumin) and Ginger are also excellent to improve digestive capacity, support metabolism and reduce inflammation. Asian medicine uses ginger to treat stomach aches. It’s generally considered safe when taken in small doses i.e. 1 to 3 grams per day.

They help warm the digestive system and reduce occasional digestive discomfort, and support healthy digestive function, metabolism and nutrient absorption.

Since digestion and metabolism are so closely linked with other systems of the body, it’s critical to take a holistic approach for healthy weight management and overall wellness. Stress in particular can wreak havoc on all systems but is especially harmful to digestion and metabolism.

Regular meditation and mind-body stress relief practices such as yoga and Tai Chi can help reduce inflammation, increase energy production and support overall digestion. In fact, almost any type of regular exercise can significantly support digestive and metabolic health. Good eating habits are also important. Our mothers were right when they said, “Don’t skip breakfast“. You can throw your metabolism out of balance and cause extra fat storage.

Chew Slowly

Thorough chewing of food and eating at a relaxed pace benefits digestion and weight in two ways, firstly, the extra chewing breaks down food more thoroughly, making it easier to absorb nutrients. Secondly, by proceeding slowly it allows time for your brain to receive the signal that you’re full, reducing the chance of overeating.

Whether you’re someone who eats to live or lives to eat, improving your digestion with targeted natural solutions produces ripple effects across all areas of health, not just weight. The first things you’ll notice when your digestion is functioning better are increased energy, less bloating, reduced water retention, more efficient elimination and a better sense of overall well-being.

Was this article helpful? Let us know your thoughts in the comments below! For more on weight loss, check out Healthy Reads or get in touch with a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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