Soni Thakur, Author at GOQii

June 16, 2021 By Soni Thakur Leave a Comment

These Mushrooms Can Help You Boost Your Immune System!

As a kid, I used to wonder why we eat these umbrella shaped things. It is for a frog to hide themselves when it rains (something I saw on a cartoon show). One day, out of curiosity, I asked my mom the same question to which she replied, “Frogs stay in the water only, so they don’t need to hide themselves when it rains. So, it’s left for us to eat!” Obviously, she was not aware of its nutritional benefits at that time. As a nutritionist, now I understand the numerous health benefits that Mushrooms offer along with it’s property to boost immunity.

When we have an infection or disease, our immune system regulates to battle the infection and it works without any break. Hence, it is crucial to boost it on a daily basis so that it does not get exhausted and thankfully, Mushrooms can help this cause. While all edible Mushrooms provide you with essential nutrients, below are some that are nutrient dense and packed with Antioxidants, Beta Glucan, certain Vitamins and minerals that makes them a heart healthy choice to boost your immunity.

Types Of Mushrooms & Their Benefits

Shiitake Mushrooms: These are one of the popular ones as they are a rich source of Fiber, Vitamin B and are low in Calories. They are native to Japan. However in India, it can be found in an Indian Super market too and have been in the limelight for their immunity boosting properties.
Oyster Mushrooms: They’re one of the biggest edible Mushrooms. It gets its name due to having a similar appearance as an oyster. They are an excellent source of essential Vitamins and Minerals including Niacin, Riboflavin, Vitamin B6 and Thiamine. Along with boosting immune function, it also lowers cholesterol and boosts heart health.
Enoki Mushrooms: are also known as ‘Golden Needle Mushrooms’. They are widely available in the Indian supermarket. The healthy Amino acids present in them serves to improve the immune system and is also used as a remedy for hypertension, high cholesterol and liver disease in Asian culture.
Reishi Mushrooms: They support the immune system because they may support the body’s natural response to occasional stress by supporting the endocrine system.
Chaga Mushrooms: help in the formation of Cytokines protein that regulate the immune system. They also stimulate WBC’s (White blood cells) which are essential for fighting harmful bacteria or viruses.

All these varieties are like unsung heroes. So now that you know how they help, include them in your diet along with other food sources to boost your immunity! They are quite versatile and can be added to your soup, sauteed with other vegetables, sandwiches and you can pickle them too – the possibilities are endless!

We hope you enjoyed reading this article. Do let us know your thoughts in the comments below! For more on foods that boost immunity, check out Healthy Reads or tune in to nutrition classes by experts on GOQii Play.

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/wssu

Eat healthy & #BeTheForce

March 9, 2021 By Soni Thakur 3 Comments

Top 10 Foods Which Will Help You Gain Muscles Naturally

If you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles?

Muscles are not only important for being in shape but it has other functions and benefits too. For instance:

Muscles increases metabolic rate
They make everyday chores easier
Muscles reduce the risk of many chronic diseases
Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally

These foods will make your fitness journey more adaptable and diverse in terms of choices:

Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with B Vitamins, which may be particularly important, if you are active.
Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.
Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like B Vitamins, Vitamin C and the Fiber along with enhancing it’s flavour.
Sattu: is the flour of roasted Bengal gram dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut Oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and B Vitamins) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

February 9, 2021 By Soni Thakur 5 Comments

7 Reasons Why Pulses Are Good For You!

Pulses have always been an important part of the Indian diet, preferred for their nutritional content of protein, fiber, vitamins and minerals. There are hundreds of variety of pulses grown, some of the popular ones are – Lentils, Dry Beans, Cowpeas, Chickpea, Tur Dal, Black beans, kidney beans, etc. Moreover, they are very economical and easily available throughout the world.

If Pulse was an abbreviation, it would surely mean:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of dietary fiber

E – Easily Available

Pulses are often considered to be a poor man’s food because of their low cost and availability and are often neglected for more expensive alternates. While there is nothing wrong with exploring options, why should one ignore such a versatile and rich source of plant protein?

Reasons to Include Pulses in Your Diet

Pulses are good for all age groups irrespective of whether it is fed to babies, a preschooler, an adolescent, an adult or the elderly! Pulses are good for everyone. In adolescents, it helps promote growth and development. In the elderly, it helps in maintaining and replacing the wear and tear of tissues.
They are widely distributed, affordable and reachable for all income groups. Pulses are heart healthy and a good source of vegetarian protein.
They are low in saturated and trans fat, in essence, they help in lowering blood cholesterol, reduce blood pressure and maintain a healthy weight.
Pulses have shown potential in helping to reduce the risk of chronic illnesses such as Diabetes, Cancer and Heart diseases.
They are dried seeds that can be easily stored for a long time with proper care. Hence, reducing food wastage and loss.
Red kidney beans are high in antioxidants and fight inflammation and boost metabolism.
When Cereals are taken with Pulses, it improves the protein quality due to mutual supplementation. Cereals are high in Cysteine and methionine and pulses are high in lysine.

These reasons are good enough for you to rush to your grocer and pack your kitchen with a variety of pulses! #LevelUp your kitchen cabinet and #BeTheForce!

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition, explore Healthy Reads or simply tune in to LIVE sessions by experts on GOQii Play.

December 14, 2020 By Soni Thakur 3 Comments

Ways To Balance Your Hormones Naturally

Hormonal imbalances occur when there is too much or too little hormone in the bloodstream and because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body. While some hormone levels fluctuate throughout your lifetime and may just be a result of natural aging, other changes occur when your endocrine glands get impacted either by external or internal factors.

Importance of Rebalancing Hormones

It is extremely important to balance your hormones as soon as you become aware of the changes that happen to your body. Every other day, I come across a player who has a hormonal issue and it makes me want to pen down the importance of balancing your hormones. Here are some of those points:

The more balanced your hormone levels, the higher you function – physically, mentally and emotionally
A healthy hormone balance boosts your brain health
Balancing your hormones helps you control your appetite, weight and mood
It helps fight harmful bacteria, viruses and promotes an overall clean function

What Changes Will You Observe?

More energy, productivity and a positive outlook towards life
Less cravings for sweets, junk and fatty foods
Clear Skin (no acne and scars)
No hair fall
Increased libido
No muscle cramps or loss of energy
Regular periods
Well balanced metabolism
More easy weight loss
Improved sleep
Lower mood cravings

Ways to Balance Your Hormones Naturally

A portion of protein and Fiber in every meal: Consuming adequate amounts of protein is extremely important for hormones that control appetite and food intake. Protein and fibres will also boost your metabolism, which is important for weight loss – weight being a common issue of hormonal imbalance.
Regular Exercise: Simple walking or indulging in any sort of physical activity can turn out to be magical for you. You can choose any workout regimen like strength training, cardio, zumba, dance or bodyweight exercises – whichever suits your health goal and schedule.
Healthy Fats: By including healthy fats in your daily diet you can rebalance your hormones naturally. Choose unsaturated fats over saturated and avoid consuming trans-fat. Some healthy fats include vegetable oil ,oil from nuts and seeds, avocados and unrefined cold/wood pressed extra virgin olive oil.
Eating foods rich in Omega 3: fatty acids may help increase insulin sensitivity which can be helpful in weight loss as well as in rebalancing your hormones. Sources of omega-3 fatty acid foods include fish and other seafood (especially salmon ,mackerel, tuna, sardines), walnuts, flax and chia seeds, seaweed, kidney beans, cod liver oil, and brussels sprouts.
Manage Stress: It has been found that nearly 55% of the population in India is either dealing with chronic stress or depression which causes serious health issues including hormonal imbalance. So it is important to manage your stress. This can be done by talking to a person you are comfortable with, reading a book, deep breathing, meditation, yoga, walking, practicing gratitude, etc.
Sleep Tight: The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the hormones like the growth hormone, cortisol, melatonin, leptin and ghrelin which plays a crucial role in maintaining healthy levels of hormones that control appetite and blood glucose levels. So in order to get the results by implementing the above suggestion, it is important to get adequate sleep as poor sleep has been associated with imbalance of many hormones. Aim at getting 7-8 hours of good quality sleep to balance your hormones naturally.

Your hormones can be your best friend and worst enemy if not taken care of. So for that, eat healthy, stay active, sleep well and engage in healthy behaviors. We hope this article helps you. Do leave your thoughts in the comments below. For more on hormone health, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

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