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5 Reasons Why You Need to Begin Weight Training Now!

weight training

We all want that lean body, six-packs and look absolutely stunning all the time. But, the one thing that always gets in the way is excess fat! It never leaves us, clinging on to the body like moss on stone. The funny part is that no matter how much you sweat on cardio, it doesn’t seem to help. Before you begin thinking there is no absolute solution, let me ask you if you’ve heard of weight training?

Before I get to telling you how weight training helps, let’s clear some misconceptions. It is a myth that weight training only bulks you up. People believe that one becomes heavy and bulky, especially women but that’s not true. Don’t worry, it won’t turn you into the Hulk. Secondly, for weight loss people often turn to cardio while neglecting weight training but that’s not the right route to go. Want to know why?

5 Benefits of Weight Training

  1. It Makes You Burn Fat: When you lift weights, you will be building muscles. Muscles require less space than fat. A person with more muscles may weigh the same as that of a person with more fat but the muscular person will definitely look much skinnier and toned.
  2. Protection From Injuries: Weight lifting makes the skeletal system strong. Not only bones, but muscles, tendons, ligaments and connective tissues as well. Strengthening these helps in preventing injuries and also reduces the risk for osteoporosis as it strengthens the bones too!
  3. Major Boost to Self-Confidence: Lifting weights improves overall physique of both men and women by building more lean muscle. It improves one’s body image. Imagine seeing a leaner and toned you in the mirror. Wouldn’t that boost your self-confidence? This in essence means you will have more energy, less stress, anxiety and depression. Indirectly, it is a good way to boost your mental health as well.
  4. Fights Insomnia: Weight training is exhausting! Once you’re done, you’ll sleep like a baby. If one is suffering from insomnia or finding it difficult to fall asleep, then weight training is the way to go! Cardio or any exercise helps but lifting weights is like a cherry on the cake. Just get up and hit the gym!
  5. Improves Flexibility, Stability and Balance: Lifting weights improves joint mobility through a full range of motion. It makes your joints flexible and strong. This in turn improves posture and provides the necessary stamina to perform basic activities such as walking, running and even performing other exercises and tasks including cardiovascular exercises.

You don’t even need a gym. You can literally lift weights at home too. If you haven’t thought of beginning your weight training journey, start now and get ready to see some positive change. To get a head start, join some online classes on GOQii Pro within the GOQii App and get the right guidance and motivation from certified experts in real time.

We hope this article motivates you to begin your weight training journey today. For more on Fitness, check out Healthy Reads. Do leave your thoughts in the comments below!

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5 Wonder Herbs To Help You Battle Diabetes Naturally

battle diabetesDiabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help control diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes 

  1. Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
  2. Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food. 
  3. Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects  the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
  4. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well. 
  5. Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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Wonder Herbs That Can Reduce Blood Sugar

reduce blood sugarAn epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too. 

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

  • You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
  • Fenugreek leaves can be added in dough for chapatis or in vegetables.
  • Seeds can be dry roasted to add them in food preparations.
  • Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

  • In dried form, oregano can be added in salads, soups, or other dishes.
  • Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
  • You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

  • Turmeric powder can be used in cooking food or blend in smoothies.
  • Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

  • Cloves can be used in culinary dishes.
  • Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

  • Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
  • 3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these. 

For more information on diabetes, how to reduce blood sugar levels and other queries, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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Fatty Liver Disease: What To Eat & What To Avoid

fatty liver disease

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease. 

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system. 

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications. 

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)? 

  • Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
  • Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
  • Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
  • Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:  

  • Lots of fruits and vegetables
  • Reduced processed and packaged food with high salt and sugar
  • High fibre foods and less carbs
  • Whole grains like oats, quinoa, barley and millets
  • Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3  
  • Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
  • Avocados as they are a good source of fat and fiber 
  • Legumes

What Should You Avoid? 

If you’re suffering from this disease, here is a list of foods you should avoid completely. 

  •  Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
  • Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
  • Fried & oily foods due to excess calories and fat.
  • Too much salt makes the body hold on to excess water and can be a reason to gain weight.
  • Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
  • Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications 

  • Shed the extra weight
  • Control sugar levels well
  • Include Cardio and strength training consisting of 30 mins for 5 days a week 
  • Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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