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8 Simple Ways to Keep the Environment and Yourself Healthy

World Environment Day

Imagine that you’ve just started out on your journey towards a healthier lifestyle. You go out for a jog. A few minutes away from home, you have to run through garbage and breathe in polluted air that goes above the recommended AQI. In the bargain of trying to get healthy and active, your body has gotten a little more damaged because of an unhealthy environment.

Unhealthy Environment! Does that ring a bell? A whooping 9 out of 10 people on Earth breathe highly polluted air and more than 80% of urban dwellers across the world have to endure outdoor pollution that exceeds health standards as per the World Health Organization’s World Global Ambient Air Quality database.

This essentially means that even if you lead a healthy lifestyle by eating the right foods, exercising and getting the required amount of rest, you can still fall prey to illnesses and disease based on the environment you’re living in. This scenario is especially worse in a country like India where pollution levels are at an all-time high!

So how exactly can you keep yourself healthy while helping the environment? The answer lies in taking small steps towards sustainable development. Here are a few things you can do!

1. Take a Walk Anywhere! 

Definitely the best exercise known to mankind! Walking helps you shed weight, improves your health and is great for the environment! Why take a vehicle to a walkable distance? You’ll be saving fuel as well as your health! You can even up the pace by jogging or running.

2. Cycle Your Way to Good Health

To cover distances that are too far to walk, there’s nothing like cycling! You’ll be amazed at the amount of fuel you will be saving by riding your bicycle to work. As a plus point, it is a great way to stay in shape and improve your aerobic fitness. If you haven’t yet, try this amazing environmentally friendly mode of transport now!

3. Opt For a Reusable Water Bottle

Bottled water is never a good idea. Given the fact that the chemicals in plastic bottles are not good for your health or the environment. What you drink in a few minutes, lingers in the environment for a thousand years. Instead, opt for an environmentally-friendly reusable stainless-steel bottle. Avoid contributing to the piling loads of plastic bottles and disposable tea/coffee cups.

4. Shower Less

If you love water as much as we do and want your future generations to enjoy the same, cut down on your shower time! While contemplating existential queries for an hour under a warm shower seems like a good idea, you’re wasting an important resource that might get scarce soon! Preserve for the future!

5. Give it Back! Plant a Tree

In your backyard or as a part of a community, you can plant a tree (or several) as a family project. Plants and trees keep you cool and are your natural source of oxygen! It is especially important to do so in a city where pollution levels only keep rising. Having greens around you is never a bad thing.

6. Grow Your Own Food

Do you frequent the supermarket for your food? Well, how about growing your own? Having a small vegetable garden of your own can be quite fruitful! For instance, the vegetables you grow will be fresh, tasty and pesticide/insecticide free. Also, imagine the long hours of exercise you’ll be putting in to grow them! You can also explore micro-greens as an option!

7. Take The Stairs

Give your butt and legs a great workout while saving on power used to run escalators and elevators! Taking the stairs is a great way to get in shape and reduce power usage!

8. Organize a Clean Up Drive

Karma has always been an important part of GOQii and there’s no better way to give back to nature all the good things it provides than cleaning it up! While out on a walk or run in your park or locality, keep a grocery bag handy and pick the mess you find along the way. You’ll be a lot fitter and will feel more productive.

To add to it, your park or locality will be a lot cleaner thanks to your efforts. You can take this a step ahead and organize a clean-up drive at a nearby beach, park or community.

Every small step towards a greener, cleaner and healthier future helps! As Captain Planet once said, “Reduce. Reuse. Recycle! The power is yours!”

#BeTheForce

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Vegging Out: My Unexpected Journey to Veganism

Hello there, my fellow food enthusiasts! Today, I’m going to share with you a story that’s part comedy, part personal revelation, and all about my adventure into the world of veganism. But first, let’s kick things off with a good old vegan joke, shall we?

The Vegan Spotter’s Dilemma:

They say you can always spot a vegan in a group. How, you ask? Simple – you don’t need to; they’ll happily introduce themselves!

Now, let’s dive into my journey from being an Eggetarian to a full-fledged Vegan.

Egg-citing Beginnings:

For most of my life, I thought there were only three dietary choices: Vegetarian (Plant + Dairy), Non-Veg (Anything goes), and Eggetarian (Veg + Eggs). The concept of veganism was as foreign to me as quantum physics! It was like trying to understand a secret code from another dimension.

Back in those days, I was an Eggetarian through and through. I adored my eggs and dairy products, especially curd. The thought of living without them seemed as impossible as sneezing with your eyes open.

Veganism: A Father-Daughter Duo:

About a decade ago, my introduction to the “V” word happened when the parent of a young management trainee visited our office. It was a routine question – what should we serve him? But, lo and behold, he was a vegan, and I was about to enter a world of culinary customization. When I tried to ask him about his vegan journey, his daughter quickly shut him down with a, “Appa, let it be!”

Enter the Era with GOQii:

Fast forward a couple of years, and I embarked on a new journey with GOQii. Surrounded by health aficionados who knew more about the human body than I knew about my own name, I felt compelled to dive into the science of food, nutrition, and how our bodies process it all. As the Chief Customer Officer, my role was to assist customers and lead by example. So, I started experimenting on myself and, in 2019, took a closer look at veganism.

Lockdown: A Blessing in Vegan Disguise:

The lockdown wasn’t all bad; it was a blessing in disguise for my vegan experiment. In just a few weeks, I began to notice some remarkable changes. My persistent bloating was gone, mornings felt less lethargic, and my weight balanced itself. But most importantly, I had an abundance of energy. It dawned on me that I might have been lactose intolerant all those years, yet I pushed through with my dairy-filled diet.

The Great Vegan Revelation:

As I returned to work post-lockdown, my colleagues couldn’t help but notice the change in my overall appearance. When asked, I proudly announced my transition from an Eggetarian to a full-fledged Vegan. But, folks, that was just the beginning.

Q&A Extravaganza:

My new journey was marked by a barrage of questions and a dash of ridicule:

  • Do vegans get enough protein?
  • How do vegans get enough vitamins and nutrients?
  • Aren’t humans designed to eat meat?
  • Aren’t vegan foods lacking in flavor?
  • What’s wrong with dairy and eggs?
  • If everyone went vegan, wouldn’t the world be overrun with animals?
  • Your nutrition will be imbalanced!
  • Vegan brains grow poorly!
  • Can being vegan impact your hormone levels?

Tribes and Adventures:

I couldn’t help but wonder why people reacted this way. Then it hit me like a ton of tofu: humans are social beings, and we love & live in our tribes. These tribes share a lot in common, and one of the biggest connections is our food. Think of Asterix and Obelix comics; they celebrated victories with grand feasts. Also, being banished from your tribe was the worst punishment, and I willingly chose to venture out and carve my own path.

Embrace Your Own Journey:

So, my friends, the moral of the story is this: we all live just one life, and we can make it richer with new experiences. Sometimes, those experiences include surprising dietary choices. While I’m not here to delve into the ethical or environmental aspects of going Vegan (which you all know and if not google), I encourage you to keep trying new experiments. Who knows, you might just discover your own incredible journey.

Remember, you can “Go Vegan for 2 weeks” and, just like me, notice a change from within. Who said change can’t be delicious and fun? Cheers to a veg-tastic journey! 🥦🌱😄

#BeTheForce

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Exercise and dieting helps you lose belly fat

Loss Belly FatHere are some effective strategies to lose belly fat and improve overall health:

Discover effective strategies to lose belly fat and improve your overall health. Learn about proven methods to reduce visceral fat and achieve your goals.

  1. Create a calorie deficit: To lose belly fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs and ensure that you eat in a calorie deficit. Focus on nutrient-dense, whole foods or consider following a structured diet plan.
  2. Regular exercise: Incorporate cardiovascular exercises like running, swimming, or cycling into your routine to burn calories and fat. Additionally, include strength training exercises like squats, lunges, and planks to build muscle and increase your metabolism.
  3. Reduce refined carbohydrates: Limit your intake of refined carbohydrates such as white bread, pasta, and sugary snacks. These foods can lead to weight gain and increased belly fat.
  4. Increase protein intake: Including protein-rich foods like lean meats, fish, beans, and lentils in your diet can aid in weight loss and promote feelings of fullness.
  5. Eat more fruits and vegetables: These low-calorie, high-fiber foods help keep you satisfied while providing essential vitamins and minerals. They can also aid in reducing belly fat by promoting healthy digestion.
  6. Mindful eating: Pay attention to your hunger and fullness cues while eating. Avoid distractions and savor each bite. This can help prevent overeating and improve digestion.
  7. Manage stress levels: High levels of stress can contribute to weight gain, especially around the waistline. Engage in stress-reducing activities like meditation, yoga, or hobbies that help you relax.
  8. Limit alcohol consumption: Alcoholic beverages are high in empty calories and can contribute to weight gain, specifically around the abdominal area. Cut back on the amount you drink or opt for lower-calorie options.
  9. Get quality sleep: Lack of quality sleep can lead to weight gain and an increase in visceral fat. Aim for 7-9 hours of uninterrupted sleep each night to support your weight loss efforts.
  10. Stay consistent and be patient: Losing belly fat takes time and commitment. Stay consistent with your healthy eating and exercise habits and be patient with the process. Remember, slow and steady progress is more sustainable in the long run.

Note: It’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Effective Ways to Lose Belly Fat and Achieve a Healthier Body Conclusion  In conclusion, there are several effective ways to lose belly fat and achieve a healthier body. The first step is to make a commitment to a healthy lifestyle that includes regular exercise and a balanced diet. Exercise is crucial in burning calories and reducing overall body fat, which in turn helps target belly fat. Incorporating both cardiovascular exercises, such as running or swimming, and strength training exercises, such as weightlifting or pilates, can help build lean muscle mass and boost metabolism. Additionally, focusing on eating a diet rich in whole foods, like fruits, vegetables, lean proteins, and whole grains, while limiting processed and sugary foods, can greatly contribute to reducing belly fat. It is important to stay consistent and patient, as losing belly fat takes time and effort. Lastly, it is essential to remember that everyone’s body is different, so it is crucial to listen to your own body and make necessary adjustments to find what works best for you in achieving a healthier body and losing belly fat.

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Interesting facts about Salt you should know

Salt

We will all agree to the fact that we cannot do without Salt in our food. It is indeed one of the most important ingredients that go into our food. You will seldom eat the food cooked without salt. What is this salt that has made us so dependent on it? Most of us know what salt is but I am sure not all of us know there are some interesting facts about Salt that I would like to share with you.

Salt is made from a naturally occurring mineral element called Sodium and is a major ingredient worldwide. Much of the sodium we use is in the form of sodium chloride also know to us as common table salt.

Here is a list of some interesting facts about Salt

  • Widely used Additive: Salt is one of the first food additive and seasoning used by man for taste and also flavours. Today, it is one of the most widely used additives and is second only to sugar in the amount added to food.
  • Consumption of too much salt is bad: Though salt is necessary for human life, over-consumption contributes to heart diseases and other problems such as high blood pressure and hypertension and consuming fewer quantity results in hypotension. High blood pressure is a major risk factor for heart diseases, stroke and kidney disease. A high sodium diet or low sodium diet alone, however, does not cause variation in blood pressure. A combination of factors is involved, including family history of overweight, race, and physical fitness and smoking also contribute.
  • How much salt should you have: The amount of sodium a person need varies? Under normal conditions, a person needs as little as 2500 milligrams of sodium or the amount of sodium in half teaspoon of salt.
  • Replenishing Salts: In conditions such as excessive sweating (during workouts or playing a sport or trekking), diarrhoea and vomiting, sodium is lost, so the need increases. Any increased need for sodium can easily be met by diet alone since sodium content of the average diet is already greater than the amount normally required for maintenance.

Sodium mainly comes from four sources.

  • Table salt and another seasoning: Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate, sea salt, black salt, rock salt etc. One level teaspoon of salt contains about 200mg of sodium.
  • Processed foods: Salt and Sodium containing additives are added to foods that are processed (ready to eat snacks like chips, salted nuts etc.) and sodium-containing additives play an essential role in the preservation of the food. e.g. Pickles, sauce and ketchup etc.
  • Foods that naturally contain sodium: All foods that come from animals contain sodium naturally. Most fresh fruits and vegetables also contain some sodium but in smaller amounts.
  • Medicines: Some over-the-counter drugs and medications contain sodium. Experts believe that, though cutting down on salt may not prevent high blood pressure; it may lower blood pressure for people who are considered to be “salt sensitive”. Often a low salt diet, combined with weight loss, medication or some other course of action, controls high blood pressure effectively.

Salt is tasty and an important ingredient in our daily cooking. Add them in limited quantity to stay healthy. Add rock salt to keep blood pressure at bay.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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