Priyanka Mangla, Author at GOQii

March 28, 2022 By Priyanka Mangla 5 Comments

6 Tricks To Help You Make Exercise A Habit

More often than not, when you’ve begun a new exercise routine to get in shape, your intentions don’t often match your actions. You begin to realize there’s a big gap between having an intention of achieving something and actually doing the work to fulfil that intention. There’s no need to beat yourself about it. There’s always a way to bridge that gap. Let’s look at a few tricks that can help you make exercise a habit!

How to Make Exercise a Habit

Set a Goal and Send a Reminder to Yourself: I wanted to exercise because I always wanted to stay fit like a soldier – this was my goal. I set a reminder on my phone for 5 AM as “Stay fit like a soldier “. This served as my morning alarm as well. Setting a goal where you remind yourself everyday will never let you sleep without ensuring that you exercised that day.
Challenge a Friend: The day you plan to start exercising, challenge your friend. I texted my friend, “hey, in the next 30 days, I am going to increase my stamina from 6/10 to 10/10 “. Believe me, your friend will never let you forget that you need to exercise daily.
Use the 21/90 Rule: This rule says that It takes 21 days to create a habit. It takes 90 days to create a lifestyle. You just don’t skip a day for 21 straight days. In these 3 weeks, exercise will become your habit. And once you are able to do it, you will continue doing it for another 90 days.
Reward Yourself With 1 Rest Day: Keep 1 day as your ”rest day “. This is important for your muscle recovery too.
Make It Pleasurable: During the lockdown, some music of your choice will do the magic. You will love your exercise without getting bored. This is actually something I do and enjoy a lot. When the circumstances will become favorable to go out, enjoy the beauty of nature, fresh morning air, the beautiful sky as the sun shines and the chirping of birds.
Take Baby Steps: Last but the most useful trick! When I started exercising, I had full “josh”, I forgot to count the sets and reps and just exercised with lots of energy. I had in mind, the more I will do, the sooner I will get the results. But the reverse happened. I had no energy for Day 2. So, this served as a lesson – doing too much, in the beginning, leads to burnout; which may lead to quitting the habit. So, the key is, start with light intensity exercises for 15-30 minutes in the beginning. Our only aim is to be regular. “One workout at a time. One day at a time. One meal at a time“ – Chalene Johnson.

Now that you’re aware of these simple tricks, let’s aim at making exercise a habit! Enjoy your exercise to enjoy the glow of good health. For proper guidance on exercise, form and posture, schedule GOQii Pro classes with experts on the GOQii App.

Stay safe, stay healthy, get active and #BeTheForce!

February 27, 2022 By Priyanka Mangla 1 Comment

Can Yogurt Help You Curb Acid Reflux?

People often complain of symptoms such as chest heaviness, burning in the sternal region (heartburn), frequent burping and sour belching, water brash, feeling as if food is stuck in the throat after swallowing and frequent pain in the throat. All these happen when stomach acid or bile irritates the food pipe lining. When prolonged, these symptoms may progress and lead to other complications.

What Causes Acid Reflux?

Stress, worry, anxiety, tension
Overeating, large meals or long gaps between meals
Obesity
Alcohol and smoking
Certain drugs like aspirin, antibiotics, painkillers, etc.
Bending, lying down or physical exertion soon after eating
After eating certain foods like onion, coffee, tea, tomatoes, citrus fruits, spicy food, chilies, deep fried food and aerated drinks.

I have found many people start taking a PPI (proton pump inhibitors) and keep continuing it for long because they find that as soon as they stop it, the symptoms recur. It’s quite clear that GERD, to some extent, is a lifestyle disorder and if taken care of, we can easily manage it. PPIs/antacids are not at all a solution for it. Moreover, their usage for a long term is going to harm the lining of the stomach, and as a result, the absorptive power of the stomach lessens, resulting in deficiency of vitamins. This paves the way to begin a multivitamin along with an antacid.

Can Simple Lifestyle Measures Help You Curb It?

Now, the question arises, if we can take hold of this by simple lifestyle measures, why not try at least? Simple, yet much beneficial changes you could make include:

Avoiding overeating: eat small meals at short intervals, little food at every 2 hours
Avoid drinking immediately before meals and drink sparingly during meals
Avoid fried food and fats: You can include sesame oil, mustard oil, oily fish, linseed oil, skimmed milk and low fat milk products in your diet in small quantities
Eat fresh fruits and salads and add ash gourd juice.

Can Yogurt Curb Acid Reflux?

Doubts come into our mind when we are advised Yogurt/Curd, which by nature is acidic. In spite of being acidic in nature, yogurt is a low acid-forming food since it doesn’t influence the acid-alkaline equilibrium of the body. You know soured milk is superior to sweet milk as it is in a predigested form and more easily assimilated. Yogurt is prepared by the bacterial fermentation of milk. It has a sour flavor because of the lactic acid produced by the fermentation of lactose found in milk. It is this acidic nature of yogurt which prevents the growth of other unwanted microorganisms in yogurt and improves our gut health. Several studies suggest that weakly acidic yogurt helps in diluting the strong acid present in the stomach, thereby reducing acid reflux episodes.

These days Greek Yogurt (kefir) is in the limelight. This is nothing but a thicker form of our regular yogurt (dahi/curd), with the whey drained out. If you wish to avoid starting a PPI/antacid or stop the already prescribed one, think about making some healthy dietary changes and I’m sure you will be amazed to see the results. Next time you sit for your meals , don’t forget to have a bowl of dahi, either plain or in the form of cucumber raita. You may also enjoy it in the form of lassi/buttermilk with a dash of jeera powder, salt, black pepper and 1-2 mint leaves to feel that soothing effect.

We hope this article helps you curb acid reflux. Is there a specific way you enjoy eating yogurt or curd? Let us know in the comments below! For more on nutrition, check out Healthy Reads or tune in to classes by expert nutritionists on GOQii Play. To get these tips directly from your GOQii Coach, sign up for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

February 25, 2022 By Priyanka Mangla Leave a Comment

Natural Antibiotics That Can Help You Fight Infections

Antibiotics are the medicines prescribed to treat bacterial infections. Invention of antibiotics has been a boon to medical science with which we can treat a number of bacterial infections that can be fatal. But the fact that overusing antibiotics can lead to ill-effects and lower natural immunity cannot be denied. There are certain infections which can be easily taken care of by the “Natural Antibiotics” commonly found in our kitchen cabinets. In this article, I am going to share a few most important natural antibiotics. These “Natural Antibiotics” boost your immune system and we all know, only good nutrition and a well-balanced diet can help our body fight against infective agents.

Natural Antibiotics That Fight Infections

1. Onion, Garlic and Ginger
Let’s begin with the frequently used food items used in preparation of gravy i.e. Onions, Garlic and Ginger. Onions and garlic do more than just add flavor to food. They are packed with immune-boosting nutrients which inhibit the growth of potentially harmful bacteria. Ginger extract reduces inflammation in those with conditions like rheumatoid arthritis, inflammatory gut disease, gastric ulcers, asthma, and certain cancers. One point to be remembered here is, we can get most of the benefits of garlic only when it is crushed or chewed. Very few of us know when sulphur compounds (from onion and garlic) are combined with Zinc, the outcome is strong immunity. Sulphur compounds help to boost absorption of the zinc that’s found in whole-grain foods. Good Sources of Zinc include: All whole grains, including brown rice and whole-grain breads; legumes. An excellent combo idea you can use: Brown (or wild) rice with caramelized onions.

2. Add Some Spice
Now, coming to the spices which we add to get flavour. But honestly, more than flavor, they all serve a very useful purpose. First, comes Turmeric! Many of us are already drinking turmeric milk daily knowing its magical powers. Turmeric contains curcumin which is highly anti-inflammatory in nature. It not only boosts immunity but is an effective pain-killer too. Another useful medicine in our kitchen pharmacy is Cinnamon, which is loaded with powerful antioxidants! In addition to improving immunity, it also helps in improving heart health, blood sugar levels and brain health. Only a pinch of cinnamon should be used at a time and not more than half a teaspoon a day. You can add cinnamon to your milk, tea or sprinkle over the salad. Next, comes Black pepper, which may help increase the good bacteria in your gut – which eventually helps improve your immunity. Try this combo for a sore throat: Mash 1 inch piece of ginger, 2 peppercorns, cinnamon and 1 star anise. Boil and sip hot with 1/4 tsp organic honey. Works like magic!

3. The Kitchen Garden
Now let’s move to our kitchen garden’s grace, Tulsi/Holy Basil. It protects against nearly all infections from viruses, bacteria, fungi, and protozoa. Another way to help a sore throat heal: boil tulsi seeds and ginger in water and drink this after straining.

4. Don’t Forget Vitamin C
Believe me, if you include vitamin rich foods daily in your diet, you will not require Vitamin C in the concentrated form. Sources include amla, green, yellow and red peppers (red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene which helps keep your eyes and skin healthy), sweet potatoes, mangoes, melons, oranges, strawberries, tomatoes, papaya, broccoli and citrus fruits such as oranges, lemons, limes, and grapefruit. Vitamin C helps combat anemia too. Combining vegetarian sources of iron like chickpeas, sprouts, etc. with vitamin C–rich foods like lemon helps to enhance the uptake of iron. So, next time, you have chickpeas/sprouts, don’t forget to squeeze some lemon juice on them.

5. Fermented Foods
Foods like Yogurt, Curd, Buttermilk (plain kind), Fermented rice, Apple cider vinegar, Miso, Sauerkraut (chopped pickled cabbage), Kimchi (spicy pickled cabbage), Kefir and Kombucha tea have live microorganisms and when taken in sufficient amounts, they can help restore the natural balance of gut bacteria by improving gut flora and prevent, as well as treat multiple gastrointestinal infections.

Other antibacterial foods we can store in our kitchen are green tea, whole oats (rolled or steel cut), cold pressed coconut oil, cardamom, cloves, honey, thyme (ajwain) and rye. Honestly, the list is very long. Just remember, “Let food be your medicine and the kitchen, your pharmacy!” They are not the substitutes of any medicine but deserve a fair trial and if taken when the very first sign of an inflammation appears or along with prescribed medicines, all these could be really effective in either stopping the progress of a disease or cutting short the duration of illness. Moreover, if you are consuming them on a regular basis, your immunity is good enough to fight any infection.

NOTE: People on blood-thinning drugs should seek advice from their physician before having garlic and cucurmin because they have some blood thinning properties.

We hope this article on Natural Antibiotics helps you include them in your daily routine. Do let us know your thoughts in the comments below! For more on nutrition and immunity, check out Healthy Reads.

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

January 7, 2022 By Priyanka Mangla 4 Comments

Sprouts As Superfoods During the Pandemic!

During this period of time , when most of us are avoiding crowded markets again and again to purchase fruits and veggies , sprouting of the readily available beans and grains at home has become the best and cheapest way of getting complete nourishment. We have been using sprouts for ages either to recover post illness or to build muscle mass, increase stamina, to combat nutritional deficiencies and so on.

What Can Be Sprouted?

All edible grains, seeds and legumes can be sprouted. These include:

Grains: Wheat, Maize, Ragi , Bajra, and Barley .
Seeds: Alfa-alfa seeds, radish seeds, fenugreek seeds, carrot seeds, coriander seeds, pumpkin seeds, muskmelon seeds, sesame seeds.
Legumes: Mung , Bengal gram, groundnut and peas ( commonly used ) .

Benefits Of Consuming Sprouts

Increase in Nutrition: In the process of sprouting, the vitamins, minerals and proteins increase substantially with the corresponding decrease in the calories and carbohydrate content. There is an infinite increase in vitamin C content.
Good For Pregnant Women: Being high in folate, sprouts are beneficial for pregnant women. Folate is quite essential for fetal development and proper development of brain development of a child.
Ensures Healthy Eyes: As Vitamin A content also gets enhanced by a remarkable percentage, sprouts keep our eyes healthy and protect them from all the Vitamin A deficiency diseases of the eyes such as night blindness. Regular intake even delays the development of cataract due to ageing.
Healthy, Shiny Hair: Being rich in Vitamin C and protein, they ensure strong and healthy hair.
Good Heart Health: Sprouts are high in omega 3 fatty acids which make them heart-friendly.
Easily Digestible: Now the question arises in our minds, the black gram, the mung beans, and some other legumes do produce flatulence… will it be ok for those who suffer from bloating and indigestion to consume these legumes and beans? And the answer is yes! When we are consuming sprouts, they are in pre-digested form – which means they have already been acted upon by enzymes and made easy to digest. In fact, they contain a lot of fiber and water. Hence, they help overcome constipation.

When Can You Eat Them: You may have them as your post-workout meal in the morning, in your evening snacks when you are hungry and while raiding your kitchen for something to munch on.

How To Eat Sprouts: Besides having sprouts alone, you can make it delicious by adding chopped onion, tomatoes, cucumber and squeeze some lemon juice. You may make sprout dosa or pancakes or mixed sprout bhel with puffed rice. You can also try this delicious Sweet Potato Sprouts Tikki and Oats, Sprouts and Vegetable Uttapam. Make sure you are steaming or boiling sprouts in water before eating them. This will not only make them easily absorbable, but will kill any bacterial growth that may have developed during the process of sprouting.

Eating sprouts is the safest and cheapest way to get all the advantages of fruits and vegetables. If you are having them in your breakfast, it’s going to be a perfect power-packed breakfast. No packaged Muesli, instant oats, processed cornflakes, etc. are going to provide this much nutrition.

Please Note: Make sure the dried beans and seeds are of best quality, purchased from a good store where they are kept under good conditions and packaged as “food”. Seeds meant for planting purposes may contain mercury compounds and other toxic chemicals. Avoid purchasing seeds or beans of low quality because these may cause various bacterial infections like salmonella, e-coli infections.

We hope this article helps you! Go on and get your sprouts. Do let us know 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