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Why Climbing Stairs Is The Best Exercise!

climbing stairsYou can run a 5k but running up a flight of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout? Here’s a workout that can actually challenge your body, endurance and actual strength and stamina. Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs. Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System.

Why Should You Choose Climbing Stairs?

  • It is totally free and just about all of us can get access to a set of stairs
  • It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn
  • It is a relatively intense exercise that quickly increases our heart rate and in doing so, can greatly improve our cardiovascular fitness
  • It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy
  • It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise
  • It can easily be mixed with other exercises like walking, skipping and weight training to maximize results. Stair climbing workouts are easy to build progression into
  • It can be done by almost anyone, regardless of fitness level
  • Because it is weight bearing, it helps build bone strength
  • It is low impact and safe for the knees, provided the correct technique is used and a pre-existing condition doesn’t exist

The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ workout in their mind and if they can’t find time for that ‘1 hour’, they just don’t do it. Aim for power workouts, 25-30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35-40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body. Start off with a couple of flights, walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell, Walking: 

  • Burns More Calories: Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher to running when compared.
  • Maximizes Your Cardio Efforts: It also raises your heart rate immediately, thus, maximizing your cardio benefits
  • Increases Core Muscle Strength: Climbing stairs is a great way to amp your core muscle strength
  • Tones & Sculpts Your Body: It also engages every major muscle in your lower body — glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better
  • Low Impact Workout: You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout

Safety First: Never run down the stairs, be confident while running up and take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner! 

We hope this article helps you get fit! For more on fitness, check out Healthy Reads. You can also 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.

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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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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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Portion Control: The Right Method To Lose Weight

portion controlThe concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc. The fact is that Your body will only use how much it needs of the food you eat for its functions. Anything extra will get stored away, leading to possible fat gain.

If you are very famished, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs. What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. This ultimately brings us to the point of controlling our food portions. How much is enough for our body?

I would say that only you can tell by being aware. Eating 2-3 Rotis (Cooked plain flat breads) at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But, the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year. What if your body really can do with just 1 roti instead of 3? What if your body can do with a small scoop of ice cream instead of a large or super-sized portion? What if you really don’t need 6 small meals in a day? What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc. it works on our minds to a level that we crave it. And that’s OK! I love good food too… who doesn’t?

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist start to expand, that’s your body telling you, ‘You are eating too much’  OR ‘You are not exercising sufficiently or you are not using all this excess energy that you are feeding me’

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification. Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body. We get into intensive exercises, and damage our knees and backs. We get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off. Moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This maybe the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

India needs a portion control plate like it’s there in the US. It is such a simple tool that will teach people how to eat? How to eat the right quantities? Without feeling deprived. It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I, in fact, used it for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less but, quickly figured I was eating more than I needed.  I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner. Like all habits, it took a few days getting used to but, all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

This beats all fat loss pills, which anyways never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go. Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight. Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.

We hope this article on portion control helps you! To know more about portion control, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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