Mrinali Dwivedi, Author at GOQii

April 18, 2022 By Mrinali Dwivedi 4 Comments

Pre & Post Workout Shots You Can Try At Home

Whether you’re working out indoors or outdoors, hydration is imperative throughout a workout and especially before and after! Since you’ve been working out at home all this while, here’s how you can improve your hydration game to the optimum benefits on your performance and outcomes of exercising with these pre & post workout shots!

Pre & Post Workout Shots For Home!

1. Shot of Beetroot Juice for Pre Workout
Beetroot Juice is a supplement with a high nitrate content, that is said to improve physical performance secondary to nitric oxide, which is a component of human blood that helps dilate your blood vessels and aid faster blood circulation, as to provide greater oxygen supply. Supplementation or dietary ingestion of nitrates is known to reduce oxygen requirements during exercise and reduce VO2 max (which indicates better stamina). In measures of time taken to reach exhaustion, beetroot juice showed an association with a fatigue delay effect and exercise performance enhancement.

A short term supplementation with beetroot juice may reduce VO2, giving an ergogenic effect, at less than or equal to VO2 max intensity that makes it possible to enable increased time-to-exhaustion. In addition to improving efficiency and performance, chronic supplementation with beetroot juice may improve cardiorespiratory performance as well. Consumption of Beetroot juice should be initiated in a period of 90 minutes before athletic effort, since the peak value of nitrates occurs within 2-3 hour after ingestion. At least 6-8 mmol of nitrate i.e. juice of 5 medium sized beetroots intake is required to observe an improvement in athletic performance.

2. Shot of Amla Juice for Post Workout
Amla Juice is a reservoir of Vitamin C and essential electrolytes that are of utmost importance for post workout recovery. Post workout is an immunocompromised state where the body is concentrating more on muscle recovery and storage. This makes it imperative to supplement with immune boosting nutrients and electrolytes that may be lost due to sweating, right after a workout session.

Supplementing with amla juice has shown to reduce infection rate in athletes and heavy working out individuals. It also lowers down duration of muscle soreness significantly, which aids early mitigation of muscle cramps. Vitamin C being an antioxidant, reduces inflammation in the body, which is a common after effect of exercising. Chronic supplementation with amla juice is shown to build stronger immunity and improve gut health as well as strengthening the respiratory system.

Intake of amla juice should be initiated within 20 minutes of finishing physical activity as that is when the recovery and restorative activities of the body begin. Juice of 4 medium sized amlas ensures the supply of adequate amounts of Vitamin C and electrolytes.

We hope these pre & post workout shots help you get the most out of your exercises! Do let us know your experience in the comments below. For more on workout out and fitness, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

To get these tips directly from your GOQii Coach, subscribe for personalized health coaching now: https://goqiiapp.page.link/bsr

#BeTheForce

April 12, 2022 By Mrinali Dwivedi 1 Comment

What Should You Eat and Avoid During Summer?

The rising degrees often leave us irritated and low on appetite. We may feel it’s because of the heat, but often, our lifestyle and food habits are also responsible for this change. In this view, continuing with wrong food choices may lead to skin eruptions, profuse sweating, summer strokes and gastric disturbances like indigestion, diarrhoea, bloating, stomach aches, vomiting and dehydration. Let’s look at what we should eat and avoid during summer!

What Should You Eat?

Fluids: It’s no secret that water is required in ample amounts during summer to keep ourselves hydrated and replenish the lost water via sweating. But it doesn’t have to be plain water. Include the lesser boring and interesting options of Aam panna, coconut water, infused waters and lemon water to fulfill the daily fluid requirements along with the goodness of vital minerals!
Melons and cucumbers: Water melons, musk melons and cucumbers are found abundantly during summers. They are profusely watery and chock-a-block with vitamins, minerals, fiber and essential antioxidants. Having them will make sure you avoid dehydration and summer strokes.
Leafy and gourd vegetables: These are easily digestible vegetables and contain all the necessary minerals and vitamins needed to keep your strength during summers intact. You may never see anyone overeating a leafy or a gourd vegetable. Light on the stomach and simpler to process by the body, make them the staples of summers.
Onion and garlic: Allium and Sulphur compounds from onion and garlic are antidotes to heat strokes. They are age old methods to cure summer sickness and work just right till date. Include them in your meals and witness the headache caused because of being out for long in the sun wearing off.
Curd or buttermilk: Packed with calcium, protein and probiotics, yoghurt can be the rescue for all digestive troubles and generally running it smoothly. Make a bowl of plain home made curd or buttermilk with fresh mint, cumin and black salt, a regular in summer afternoons.
Sabja seeds: soaked for 10 minutes in water are a potent ease to the digestive system and cool the body down from the inside like a whiff of cool air would do from the outside. Besides that, it is also a source of essential fatty acids like omega 3 and fiber.

What Should You Avoid?

Commercially sold ice creams: The idea of avoiding ice creams during summers might sound bizarre, yet, there can be healthier options for this chilled indulgence! Conventionally, ice creams contain high amounts of fat and sugars that make them difficult to digest but easier to cause weight gain. Also, due to frequent change in the temperature of cold storages, ice creams often develop disease causing bacteria and should be avoided during summers. Consuming ice cream just after being exposed to sunlight might cause sore throat and fever due to sudden temperature fluctuation. Having home frozen yoghurt, kulfis or crushed fruit pulps can be occasional substitutes.
Hot drinks: While the external heat has already led our body temperatures to rise, consuming anything beyond room temperature causes further increase in the overall temperature and results in disturbances of the digestive system causing bloating and bitter burping. Keep beverages like hot tea and coffees to the bare minimum.
Fried foods: Fried and greasy foods are not easy to digest and often leave us bloated. Fried food makes the skin oily during the humid times, giving rise to skin problems like acne and also harms the digestive system.
Spicy foods: Capsaicin found in chilies adversely boosts the body heat and results in excessive sweating, leading to dehydration and sickness. When the body is already fighting off heat, adding hot and spicy food irritates the stomach lining and may cause hyper acidity and belching.
Meat: It is known to all that meat and meat products are not easy to digest. Excessive consumption of meat in the summer season increases the pressure on the digestive system. It contains high amounts of fat, proteins and carbohydrates which heat up the body while digesting it.
Over indulging on mangoes: Excess of anything is bad and mangoes are no exception to this rule! Filled with healthy antioxidants and vitamins, mangoes are a must have for summers. However, they are high in natural sugar and overindulgence can cause skin infections, increase in body heat and a number of undesirable symptoms such as diarrhoea, upset stomach, and headaches etc.

We hope this article helps you understand what you should eat and avoid during summer! Do let us know your thoughts in the comments below. For more on staying healthy during summers, check out Healthy Reads.

To get these tips directly from an expert, subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

March 13, 2022 By Mrinali Dwivedi Leave a Comment

Carrots, Beetroots and Tomatoes For Good Health!

Stress, oily foods, greasy foods, smoke, smog and air pollution give rise to free radicals in our body. These free radicals cause cell damage and bring about aging in us. Antioxidants capture these free radicals and protect our cells and blood vessels from the damage caused by them. Thus, antioxidants are great for our skin, heart, metabolism and are anti-aging. Carrots, Beetroots and Tomatoes are among the vegetables that have the highest amount of these antioxidants. Carrots are rich in vitamin A that helps build immunity and eyesight, while beetroots have blood pressure lowering properties and tomatoes are heart healthy and skin brightening!

The combination of carrots, beetroots and tomatoes helps in weight loss and curb constipation as well. The nutrients of these are best absorbed when taken in combination with each other. Though available throughout the year, they’re the best during winter! Here are some easy ways to make very low calories, yet satiating recipes with this wonderful combination.

3 Healthy Recipes Using Carrots, Beetroots and Tomatoes

1. CBT Juice
Want to get rid of toxins? Employ Carrots, Beetroots and Tomatoes for a cleansing, detox drink that will flush out all those toxins!

What you will need:

Carrot – 1 medium sized
Beetroot – 1
Tomato – 1
Mint – 5-6 leaves
Coriander – 2-3 twigs
Rock salt and lemon juice – to taste

Method:

Peel and roughly chop the carrot, beetroot and tomato
Blend them along with mint and coriander leaves in a blender/juicer
Add some water if required while blending to bring a juice like consistency.
Add lemon juice, rock salt and mix well

Important: Do not strain, or you’ll lose all the good fiber. Drink the juice within 15 minutes of preparation or else the juice gets oxidised and may lose most of its healthy goodness. The best time to have this is on an empty stomach in the morning – do not eat anything for the next half an hour.

2. CBT Salad
Confused about what to eat for lunch? Want something that’s filling and low on calories? Let this CBT Salad be your go-to recipe!

What you will need:

Carrot – ½ cup grated
Beetroot – ½ cup
Tomato – ½ cup finely chopped
Onion – ¼ cup
Coriander leaves – 1 tablespoon chopped
Mint leaves – 1 tablespoon
Lemon juice – 1 tablespoon
Sesame seeds – 1 teaspoon
Salt to taste
You can also add: Yoghurt, chopped walnuts, feta cheese

Method:

Mix and toss all the chopped and grated vegetables
Add lemon juice and salt.
Garnish with chopped coriander and mint leaves
You can pour a temper of curry leaves and mustard seeds over this salad
Yoghurt can be mixed with this salad, to make a raita
Add some finely chopped walnuts or sesame seeds for a nutty flavour and the good fats.
Feta cheese will add some first class protein

Important: Wash all the vegetables properly. Squeeze the lemon just before consuming the salad. Salad should be consumed within 20-25 minutes of preparation to avoid the nutrients getting oxidised. Start lunch with this salad as it will curb post-meal glucose excursion. Aids weight loss, as it is filling and has less calories.

3. Soup
In the mood for soup? Here’s something we’re sure you haven’t tried before!

Tomatoes – 5
Carrots – 2
Beetroot – 1
Ginger garlic paste – 1 tablespoon
Cinnamon stick – 1 inch
Bay leaf – 1
Ghee – 1 tablespoon
Salt, cumin powder, chili flakes, fresh pepper, dry herbs (oregano, basil, parsley) to taste.

Method:

Pressure cook the carrots, beetroots and tomatoes with the cinnamon stick, bay leaf and enough water to soak for 2 whistles
Cool down the boiled vegetables. Discard the cinnamon stick, bay leaf and the skin from the tomatoes. Puree the rest in a blender
Heat 1 tablespoon ghee in a medium pot. Add the ginger garlic paste and be sure to not burn it
Carefully pour the puree in the pot
Add cumin powder, salt, chilli flakes and fresh ground pepper as per taste
Bring to a boil on medium high heat, stirring the mixture a few times
Sprinkle some dry herbs and serve hot!

Important: The best time to have this soup is for a light dinner or a healthy evening snack.

We hope you enjoy all the amazing benefits offered by this healthy combination of Carrots, Beetroots and Tomatoes! Do try out all the recipes and let us know 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

Eat healthy and #BeTheForce

June 23, 2021 By Mrinali Dwivedi 1 Comment

The Rainbow Diet: Decoding The Color Of Foods For Good Health!

Different foods have different colors, this is because of the different coloured pigments in them. These pigments, also called phytonutrients (phytoplants), provide various benefits to our body. Specific phytonutrients have specific functions, each playing a crucial role in the wellbeing of humans. While immunity and good health is just a play of a well functioning organ system, it is very important to take care of each organ and function in particular. This can only be made sure when the diet is diverse and sufficient in all essential nutrients and in moderation. Hence, the Rainbow Diet!

What Is The Rainbow Diet?

The rainbow diet focuses on the consumption of a variety of colourful and fresh produce in your meals. Ensuring a colourful diet, ensures indiscriminate intake of all nutrients and also protects from any deficiencies that may have detrimental health outcomes. As a low or high of any one specific nutrient can disturb the peculiar balance of the optimum nutrient complex imperial to maintain good health.

The mantra of “eating the rainbow” inspires to add more color and colourful plant foods to the diet. It is a health based trend rather than the fads that provoke masses to avoid gluten, fats, lactose, carbs and what not! Here, all you need to do is add as many colors to your diet as possible in the form of different coloured plant based foods and that’s how you make sure you are doing right to your body! That way, one never has to worry about balancing as the rainbow diet is naturally balanced and with no side effects.

How Does It Help?

The abundance of supply of antioxidants and anti-inflammatory molecules from the rainbow diet, translates to a good immunogenic response by the body and allows effective combat against biological stressors and oxidative stress. In addition to this, plant foods are rich in fiber and prebiotics, both of which improve digestive function and gut health, making sure the best absorption of all available nutrients.

In all, the rainbow diet is beneficial for avoiding cardiovascular diseases and maintaining heart health, protecting against cancer, building good immunity and restricting infections. Additionally, it also helps in reducing weight, keeping away obesity related disorders, helps maintain good hair, skin and nails, keeps your energy levels high and improves overall good mood!

The Color Code Of Foods

Here you may find options of foods under each color and health function category and learn about its role.

Red	Immune health	Cherry, cranberry, raspberry, watermelon, pomegranate, red plums, strawberry, red grapes, dragon fruit, apple, tomato, red pepper, beetroot, kidney beans, red amaranth	Anti-inflammatory, antioxidant, immune modulating
Orange	Reproductive health	Orange, papaya, sweet potato, persimmon, pumpkin, cantaloupe, mango, muskmelon, peach, apricot, almond, paprika	Endocrine modulation, fat-soluble antioxidants, role in ovulation and fertility
Yellow	Digestive health	Banana, pineapples, ginger, lemon, yellow zucchini, corn, sweet lime, yellow pepper, cinnamon, turmeric, honey, whole grains and husk	Anti-inflammatory, binders, fibres, catalysts, gastric motility, glycemic response, prebiotic
Green	Cardiovascular health	Spinach, kale, fenugreek, radish leaves, micro greens, broccoli, Brussels sprouts, cucumber, green beans, olives, avocado, kiwi, grapes, green apple, pear, parsley, pumpkin seeds	Clotting, detoxification, methylation, vasodilation, binders, antioxidants
Blue- Purple	Brain health	Purple grapes, fig, purple jam, blueberry, mulberry, jamun, prunes, plums, eggplant, purple cabbage, purple onion, lavender	Anti-inflammatory, antioxidant, brain protective, cognition support, neuronal support
White	Skeletal health	Cauliflower, milk/curd/paneer, coconut, sesame, radish, soyabean, turnips, white onion, garlic, sunflower seeds	Probiotic, strengthening, absorptive, energising

We hope this article on the Rainbow Diet helps you choose and adapt these foods to your diet! Do try it and let us know in the comments below! For more on nutrition, check out Healthy Reads or tune in to classes by our nutrition experts on GOQii Play.

To get nutrition information, tips and recipes directly from your GOQii Coach, sign up for personalized coaching now: https://goqiiapp.page.link/wssu

Eat healthy and #BeTheForce