Trupti Hingad, Author at GOQii

June 21, 2024 By Trupti Hingad 6 Comments

Best yoga poses with Attitudes!

Yoga is a Way of life. It aims at overcoming all our dis-qualities like attachments, aversions, hatred, jealousy, and likes and dislikes.

I am here today to share my best yoga poses which have helped me to shape my attitude from negative to a positive and had a great impact on my personality. I don’t do yoga postures just for strength and flexibility. I do yoga postures with a feeling of emotions which have, in turn, helped me imbibe some good qualities within me.

When a dancer dances with the feeling and emotion, that experience is translated down to the audience watching the performance.

“Where goes the hand, there goes the eye,

Where goes the eyes, there goes the mind

From my mind, I create (bhava) feeling

When I create bhava, the observer creates the essence (Rasa)

Rasa is experienced.”

When you do yoga asana, you cannot isolate the body from the mind. You have to apply your mind and feel the asana. This is better done with the below four attitudes.

Let me share what these are.

Dharma is Right to conduct (DUTY)

This is recognized as a duty, faith, and acceptance. Self-direction is our duty. It is a state of preparedness. It’s an initiative towards being quiet and peaceful and enjoying one’s own company. The asana which can be practiced with this Dharma attitude is Sukhasana, Padmanasa, and Vajrasana.

When you sit in the Sukhasana position, your mind starts to wander the moment you close your eyes. Now it’s your duty towards yourself to develop the silence, develop awareness, become introvert, self-direct, and observe peace.

Apart from asana, it can also be acquired using the following techniques:

Looking at nature – sea, sky, greenery, flowing river water.
Listen to nature – soft music, stream flowing, birds chirping, breeze
Reading stories like Panchatantra, Hatha Yoga Pradipika, or any other books with a positive message
Prayers

Jnana (Knowledge)

Jnana is knowledge and is recognized as concentration, coordination, body awareness, self-knowledge and clarity.

Do you desire to have a good concentration? How much? How often are you able to balance your work and home life? If you find this challenging, follow these techniques:

The asanas which helps to achieve the same are Utkatasana, Ekpadasana, Stithprarthasana, Pranayama, and Tadasana.

Other techniques include focusing on one point, playing brain games, and self-analysis.

Vairagya (Humble)

Vairagya is objectivity. This is recognized as humbleness, relaxation, Letting go attitude, and surrender. It is an ability to view things from a distance. It helps to rise above the situation and view things in a detached way.

Few asanas which helps are Trikonasana, Yog-Mudra, Vakrasana, Konasana-3, and Shavasana.

Other techniques include

Scream loudly
Share jokes
Play physically aggressive games

Aishwariya (Self-reliance)

Aishwariya is freedom and power. This is recognized as one’s willpower, determination, free from ignorance, fight for justice and higher motives.

It helps to build qualities like strength, effort, willpower, confidence, self-esteem and a sense of achievement.

Asanas include — Bhujangasana, Veerbhadrasana, back-bending postures, and nasal cleaning process.

The attitude of Aishwariya creates a feeling of enthusiasm.

Next time when you do asanas, generate these feelings in you. It works as a reminder all the time and that helps in faster and better growth.

Wish you All A very Happy International Yoga Day!

If this article helped you, let us know in the comments below! You can find more articles on yoga here. You can also join our live, interactive sessions on GOQii PRO where you will be guided in real time by an expert. Book a class now from the GOQii App.

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June 14, 2024 By Trupti Hingad 1 Comment

Bite these Snacks if you are diabetic

Planning three times meals for a diabetic is not a difficult task but, snacking options is what they lack information in. I personally realised this when I was planning a menu for my Mom who is a diabetic. I prepare meals for her and I tried every possible new dish, a recipe that I knew. However, after a point, it was a task for me. Finding snack option was like most of them were packed with carbs and this raises the insulin levels.

Then I researched on the same and got these healthy snacking options. These can help other diabetics too. The key is to choose snacks that are high in protein, high in fibre and healthy fats so that it keeps you a full until your next meal. The choice of food should be nutrient dense.

Hard-boiled Eggs: Why this? Because its protein content really shines and perfect to slow down the spike in blood sugar levels.

Yoghurt with Berries: It’s an excellent diabetic friendly snack. Its rich in antioxidant prevents damage to cells of the pancreas. Their high flavonoid content helps with regular blood sugar. Limit to one serving per day.

Nuts and Seeds: Nuts like almonds, walnuts, pecans, pistachios are perfect on the go snack. They are high in good fats, good carbs and a lot of fibre for appetite control. You can opt for seeds like pumpkin, flaxseed, sunflower. Grab around 15 (a small handful) and make sure not to go overboard, because they are high in calories.

Hummus with Raw Veggies: This is another delicious snack that diabetics can enjoy without any guilt. Hummus is high in fibre and healthy fats and low in carbs. Take around 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.

Avacado: Perfect snack option! The high fibre content and mono-saturated fatty acids in avocado make it diabetic friendly, preventing blood sugar to spike high! Since its high in calories, restrict to half or one-fourth avocado at one time.

Sliced Apples with Peanut Butter: Yummy! You can eat any fruit simply or have it with peanut butter. Apple is rich in Vitamin C, B and Potassium while peanut butter is rich Vitamin E, Magnesium and Manganese. All of which is known to help manage Diabetes. Both are rich in fibre. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes.

Beet and Carrot sticks: Simple, easy, and basic is sometimes the best. Perfect office carrying snack. The beta-carotene, fibre, and antioxidants will help to level blood sugar and keep you feeling full. 8-12 carrot is a good amount to go.

Boiled Beans: Super healthy and filler to curb your hunger pangs. Beans are an excellent source of antioxidants, Fibre, Protein, B Vitamins, Iron, Magnesium, Potassium, Copper and Zinc. Consuming them prevent blood sugar spikes and help lower insulin levels after meals.

Edamame: They are unripe, green soybeans that are still in their pods. They are a very nutritious and convenient snack. It improves insulin resistance. It is typically served steamed, and you can enhance its flavour by mixing it with seasonings of your choice.

Chicken and Veggie soup: It’s like chicken noodle soup, but skip the noodles! Use chicken and any and all low carbohydrate vegetables you can think of. Seriously, it would be hard to go wrong. The high protein intake, water, and fibre from the veggies make it one of the most satiating and diabetic friendly snacks around.

Protein bars / Protein powder: They are a great snack option for diabetics due to the amount of protein they provide. They are quite filling too. You can make protein bars homemade by using peanut butter, whey protein and oats flour. To add sweetness you can use a small amount of raw organic honey or add dates/figs.

Chia seed pudding: Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fibre and omega-3 fatty acids The fibre in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood

Popcorn: Air-popped popcorn made with coconut oil is one of the best healthy snacks for diabetics. It’s high in fibre and can easily be made in about 5 minutes on the stove. Sprinkle a bit of rock salt and enjoy!

For NON VEG lovers – Tuna and Turkey roll up is a great handy snack. They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies. Because of its high protein content. It prevents your blood sugar levels from rising too high

Snack your way and keep blood sugar under control. Stay healthy and happy!

We hope these snack ideas help you manage your diabetes more effectively while keeping your taste buds satisfied. Remember, the key to maintaining stable blood sugar levels is choosing snacks that are high in protein, fiber, and healthy fats. Stay healthy and happy by incorporating these nutritious options into your diet. For more tips on managing diabetes and healthy snacking, check out Healthy Reads or consult a GOQii Coach by subscribing to Personalised Health Coaching here.

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May 17, 2024 By Trupti Hingad 8 Comments

Combat Constipation Naturally: Causes, Symptoms, and Remedies

After reading my blog on Poop…most of my blog reader’s reaction was Ewww!! Most of us feel the same way when we talk about shit or pee. But we forget that its part of our own body and we are only responsible for how it turns out. In my years of experience. I have noticed that many of them have issue related to clear bowel movement – medically termed as CONSTIPATION and is one of the reason for not losing weight too.

In Bollywood.too….many films are made on this – like Toilet—Ek Prem Katha, Piku, Delhi Belly. The over or under use of toilet is always an issue!

Constipation is defined as lesser than three stools per week and Chronic constipation means once or less per week.

Most of us have gone through this phase sometime or other in our life. Have you ever wondered why? Well, I know this topic is not that which eases our mind but it’s important to know about it.

Constipation can results into symptoms like abdominal discomfort, feeling of incomplete evacuation, hard stools, rectal or anal bleeding.

Constipation occurs where the food in the stomach and intestine is taking an inconsistently long time to be digested. The contractions that push the food forward is called the peristalsis movement. When the chyme (semi-digested food) is not pushed forward but remains in the intestine it starts fermenting, causing gases and bloating to occur. The water content has all been absorbed so it becomes dry and peristalsis becomes even more difficult and even painful at times.

When we travel our eating, sleeping habits become irregular, bringing with it changes in our digestive system which can sometimes cause constipation. It can also happen due to some medications, low fibre diet, hormonal disorders, stress, pelvic disorder, less water intake. When that happens we must increase our water intake immediately so as to keep the colon well hydrated to make sure that the chyme doesn’t dry out.

Another reason could also be a sedentary lifestyle. It is important to keep up with moderate activity as we grow older our metabolism gradually slows down and with it the digestive process. Our body is like a machine that we need to keep well-oiled in all departments to keep working properly.

Here are Simple solutions that can help to prevent and cure it.

1. Good Fibre: Increase fiber intake so that there is sufficient fibre for bile to mix with and digest the food. Soluble fibre softens the stools and insoluble fibre adds bulk and roughage to the stools. E.g. Legumes, Oats, Rice Bran, Whole Fruits, Green Vegetables, Figs, Nuts and Seeds. etc. Apple and Guava works best as per my personal experience.

2. Adequate hydration is must: Increase your water intake makes possible for the insoluble fibre in the colon to move forward more effectively. Water ensure a good production of digestive juices in the stomach and intestine and smooth passage of food thorough the intestine. It even makes stools softer to ensure they are passed out easily. Drink about 3-3.5 ltrs per day to keep cells hydrated.

Use the bathroom as and when needed. Do not hold back.

3. Regularize lifestyle and eating and sleeping patterns. Have good sound sleep and avoid stress. De-stress yourself with some meditation or deep breathing techniques

4. Avoid all the packaged foods, and foods loaded with refined flour. Trans fat, sodium and other preservatives are low in fibre or lack fibre completely.

5. One of the best home remedy is to soak 2 figs or 4-5 raisins overnight and then have it in the morning with a glass of luke warm water. Prunes also acts as a great laxative.

6. One tbsp of castor oil or cold pressed virgin coconut oil works best if had before going to bed. It helps in smooth passage of stools next morning.

7. Our ancient study says – Triphala powder—one tbsp in glass of luke warm water helps in detoxifying and cleansing the colon and rectum.

8. Exercise about 30-45 min daily. This improves blood circulation which promotes better digestion and hence clear bowel movement. Avoid exercise immediately after meals.

Let me share some basic yoga asanas which can be done daily to regularize your bowel movement. Yoga helps revitalise your body and also increases the flow of blood and oxygen in the system, thereby, improving your digestive system.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

How to do it:
* Sit down on the ground with your legs extended in front of you; toes pointed toward the ceiling.
* Bend your left leg, under your right one, placing your foot next to your right buttock.
* Place the right foot firm on the ground, near the left knee.
* Extend both your arms, and twist your upper body to the right. Place the right arm on the ground behind the back, and your left hand on the right ankle in front of your body.
* Sustain the pose for at least 30 seconds. Gradually, increase the time to 1 minute.
* Release and repeat on the other side.

Benefits: This pose stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons, hence, improving bowel movements and providing relief from constipation.

Pavanmuktasana (Wind-Relieving Pose)

This is one of the easiest and most effect Yoga pose if you are felling gassy.

How to do it:
* Recline on your back and hug your legs into your chest.
* Pull the head up and try to put your nose in between the knees.
* You may rock gently if you wish too. Release after 10 to 15 seconds.
* Alternatively, you can extend one leg out.

Benefits: As the name suggests, this posture helps release gas from the body, a common trouble of constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Shishuasana/Balasana (Child Pose)

This position means that you crouch down over your knees on the floor, pushing onto your lower abdomen.

How to do it:
* Start by kneeling on your knees, with your knees touching.
* Sit down so your bottom is touching your feet and your hands are on your knees.
* Place your hands on the floor in front of you and slowly start to move them forward, lowering your body down until your stomach is on your knees and your arms are stretched out in front of you. Your hands stay touching the floor or you can take them back to hold your feet.
* Now relax, taking slow deep breaths in and out of your nose.
* Hold for about 30 seconds and let the weight of your body go so that you are relaxed in this pose, and your knees push into the abdomen to provide relief.
* Then slowly work your way back up.

Benefits: Relieve any pain that you may get when constipated.

Malasana (Garland Pose)

How to do it:
* Squat down with your feet as close together as possible, and slightly pigeon-toed or pointing outwards.
* Your heels should be on the floor – you can always place a folded towel underneath them if this isn’t possible at first.
* Separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs.
* As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
* Hold for 30 seconds, breathing gently through the nose before releasing.

Benefits: This pose will help you to relax and stretch the intestines.

So, in case your bowel movements are irregular stop worrying and start practising! Just give few minutes of your daily time, along with healthy diet and good sleep and you can actually look forward to a healthy digestive system and a happier you!!

If this article helped you, let us know your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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May 11, 2024 By Trupti Hingad Leave a Comment

Hidden benefits of used tea bags

Tea is Indians favourite beverage. Tea is known for many beneficial properties that it contains. Whether it is black tea or green tea or white tea…there are numerous health, home and cosmetic benefits attached to tea. Tea bags once used do not necessarily need be thrown away in the trash once they have been dunked and seeped into the boiling water and milk if you are using any.

Let me share a couple of hidden benefits of used tea bags

Tea bags for your eyes: The number of antioxidants present in tea makes it ideal when it comes to banishing those dark circles. After use, you can freeze these tea bags and press it on to your eyes for few minutes the next day. This will help in lightening the area and reducing the puffiness under the eye.

Tea bags for food flavouring: You can use tea bags to flavour the dishes too. This can be used as a robust condiment with pasta, grains, and chicken. You can use these tea bags in the water which will be used to boil grains and pasta so that the flavour can get infused in these ingredients. You can use flavoured tea bags like chamomile and cinnamon to make a difference to the dish that you are preparing.

Tea bags in the garden: In a large garden or small pots, you can use tea bags in the water used for watering plants. This will help in preventing the onset of any kind of fungal infection as far as the plants go.

Tea bags to deal with odours: Tea bags can be placed in muslin clothes and hung on rods and placed in corners to acts as deodorising agent. You can place these tea bags in the refrigerator too so that you can eliminate the various scents and odours that are not too pleasant.

Tea bags for cleaning: You can use tea bags to clean your rugs and carpets. These can be frozen before they are opened and the dried tea leaves can be spread over the various stains before being brushed away. This will lighten the stains gradually. Use the teabags to rub furniture and floor scratches to make them disappear.

Tea bags for healing sores: Chill a used tea bag in the freezer. Once it’s cold, place it on your canker sore. The cold plus the tea’s healing properties will help your sore feel better faster.

Tea bags for stopping bleeding on cuts: When a kitchen injury strikes while slicing and dicing, staunch the blood flow fast by saturating a black tea bag with hot water, then holding it against the injury for 30 seconds. The tannins in the tea will quickly clot the blood so you can cover the cut with a bandage and get back to whipping up your delicious dinner.

Tea bags to keep iron vessels rust proof: To make sure that your skillet stays rust-free by wiping it with a damp used black tea bag after every cooking session. The tea’s tannins will coat the pan with an invisible protective layer that prevents rust-causing oxidation.

Don’t discard those used tea bags just yet! Embrace their hidden potential and explore the multitude of ways they can enhance your life, from skincare to household chores. Give these inventive uses a try and make the most out of every cup of tea. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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