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Hidden dangers of sugary drinks

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Sugar… as sweet as this word sounds one needs that much more careful. Behind all that shine there is a deep dark secret.

Sugar is an empty calorie. Empty calories are foods that provide high amounts of energy with very little or zero nutritional value.            Sugar that does not get broken down by the body will be converted to fat. Sugar makes you very hungry and gives rise to what is known as ‘hunger craving’. In this case, you may not be physically hungry, but your body demands more food or more sugar to bring your blood sugar levels back into balance.

Sodium benzoate, which is derived from benzoic acid, has been used for years by the carbonated drinks industry to prevent moulds from developing in soft drinks. The ingredient has been a subject of concern for cancer because when mixed with Vitamin C, it turns into a carcinogenic substance called benzene. An international news report once said that the Cola drinks lead to the formation of stones in the kidney which can gradually damage the kidneys. The acid and radical mineral imbalances in dark-coloured sodas affect the kidneys. The phosphoric acid in the drinks’ absorbs calcium from bones and is eliminated through the passage of urine. This slowly forms stones in the kidney. 

The phosphorus acid content takes away calcium from the bones thus leading to bone loss. Well, this is not enough!! There is more to learn about SUGAR.

It makes your body acidic which is a house for the pathogens to breed in.

  • Phosphoric acid present in drinks damages the enamel of the tooth and drains calcium from bones.
  • It has aspartate, an artificial sweetener which makes us feel hungry and craves for food, which leads to weight gain.
  • It gives empty calories and no nutrients.
  • Contains lead acetate damages kidney and nerves.
  • Soft drinks contain sugar which means less oxygen to your cells.
  • Increases risks of heart diseases
  • Risk of diabetes as it can cause insulin resistance.

Sugary drinks do not make you feel full and are strongly linked to weight gain. Large amounts of sugar are turned into fat in the liver. Sugar also increases belly fat as it contains no essential nutrients… Sugary drinks are highly addictive because of its delicious yet devilish taste.

It leads to high risk of cancer, damage dental health and increased risk of gout.

The next time you take a can in your hand to consume it, try and think what its taste and bubbles can do to your body.

 

 

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Healthy Dips and Sauces

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We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

  1. Avocado Yoghurt Dip
Ingredients Amount
Low fat Greek Yoghurt/ hung curd ½ cup
Avocados (ripe) 2 no
Garlic Ginger (minced) 1 tsp
Fresh Coriander leaves 3-4 TBSP
Mint leaves Few sprigs
Bell pepper 1 no
Lime Juice of 1 no
Red chilli powder ¼ tsp
Salt To taste
Pepper powder To taste

METHOD:

  1. Mix all the above ingredients in a blender. Mix until smooth paste.
  2. Serve with vegetable sticks or whole grain chips.
  3. You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

  1. Mix fruit Salsa
Ingredients Amount
Pineapple (diced) ½ cup
Mango (ripe) (diced) ½ cup
Strawberries(diced) ½ cup
Fresh mint leaves 2-3 TBSP
Ginger ½ inch
Bell pepper 1 no
Lime (big) 1 no
Red chilli powder ¼ tsp
Salt To taste

METHOD:

  1. In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
  2. Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

  1. Beans Basil Hummus
Ingredients Amount
Fresh kidney beans (cooked) 2 cup
Chick peas (soaked and drained) 2/3 cup
Garlic cloves 4-5 no
Ginger ½ inch piece
Fresh basil leaves/ tulsi leaves ½ cup
Mint leaves Few sprigs
Onion 1 no
Lime (big) 2-3 no
Green chilly 1-2 no
Salt To taste
Pepper powder To taste
Low fat yoghurt As required

METHOD

  1. In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
  2. Serve with veggie sticks, chips or crackers
  3. You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

  1. Tahini Recipe
Ingredients Amount
Roasted sesame seeds 2 TBSP
Olive oil 2 TBSP
Lemon juice 1 ½ TBSP
Garlic clove 1-2 no
Hung curd 1 cup
Salt to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

  1. Blend until smooth paste
  2. Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

  1. Healthy mayo
Ingredients Amount
Grated cucumber ½ cup
Grated carrot ½ cup
Hung curd 1 cup
Oregano, ½ tsp
Parsley, Basil leaves, Chilli flakes ½ tsp
Salt to taste
Freshly ground Pepper powder ¼ tsp

METHOD:

  1. In a bowl, mix all the above ingredients
  2. Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

  1. Peanut/ Almond butter
Ingredients Amount
Roasted peanuts/ almonds (salted/ unsalted) 200 gms
Olive oil/ Ricebran oil As required
Organic honey Optional
Salt to taste

METHOD:

  1. In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
  2. Add a few drops of olive oil
  3. Blenderize until smooth paste.
  4. Add salt and organic honey if required
  5. Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

  1. Guacamole
Ingredients Amount
Avocados (ripe) peeled, pitted 2 no
Tomatoes, ripe 1 no
Fresh Coriander leaves 3 TBSP
Onion, finely chopped ¼ cup
Garlic, minced ½  tsp
Lime (big) 1 no
cumin powder ½  tsp
Salt To taste
cayenne pepper (optional) 1 pinch

METHOD:

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic.
  3. Stir in cayenne pepper, cumin seed powder
  4. Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

 

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Being Active on a Sunday

 active sunday on the beach

Active Sunday on a beach 

Sunday’s are generally considered the day to laze around. But, did you know that it is actually the first day of the week and not the last day. Yes! You heard me right Sundays are the first day of the week. Hence, being active on the first day of the week keeps you going for the rest of the week.

GOQii introduced the concept of ‘Active Sunday’ 3 years ago. In Active Sunday, GOQii players are invited for a one-hour active work out session in the outdoor with the expert trainers and coaches of GOQii. This movement is not only for the players but it is seeing active participation from GOQii employees and the CEO Vishal Gondal himself being present and exercising with all. The movement caught on and we had many users who resonated with this thought process. This prompted us to get some of our regular attendees to take charge and start their own Active Sunday chapters in their vicinity.

Swarup Chougule, a regular at Active Sunday for the last 2 years says, “Active Sunday is the most fruitful way of engaging yourself on a Sunday. The nice chill in the air and gentle sunlight sets the mood for a good training routine. We meet many like-minded people and the group keeps motivating each other to stay healthy. The concept fits perfectly into the idea of a ‘Healthy Community Life’”.

Sundays have never been better Swarup training with Goqii at Active Sunday

Sundays have never been better Swarup training with Goqii at Active Sunday

Similarly, Anitha Rao, an active GOQii player in her 50s can give youngsters a run for their money. She is more active and energetic than most half her age. While in Mumbai Anitha, used to look forward to Active Sunday session where she could meet likely minded people. “This is much needed. Most people are too stressed out and at times lonely and shy too. They just need a bit of push and motivation to get out of their comfort zone. Also, each one is unique and one can learn from one and other. Anitha has been leading active Sunday’s in Bengaluru and is our first woman GOQii Champion.

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Anitha’s Active Sunday ranges from walking, running, swimming, yoga and trekking 

Research indicates that exercising is good for health. As per ACSM (American College of Sports and Medicine) guidelines, a person must involve himself in physical activities at least 3 days a week. The benefits are divided into three categories Physical, mental and social benefits. Exercise helps to strengthen the heart and the cardiovascular system. It improves blood circulation, as a result, it lowers the risk of heart attack and strokes.

For the regular like Swarup and Anitha, it is their self-motivation to remain healthy and fit that drives them to be active even on a Sunday. Anitha has been championing the cause of Active Sunday in Bengaluru and has already conducted two active Sundays with GOQii players there.

The early start on Sunday morning creates ample time to connect better with the family and the community at large. The benefits of Active Sunday are many. “It is not just a workout session, but a complete package with deep interaction with people aspiring for a quality life,” says Swarup.

Being active on the first day of the week brightens and cheers you up. Everyone attending the Active Sunday is pumped up and raring to go for the rest of the day/week. “The other advantage is that it is a great way to meet like-minded people with similar or some varied interests, there is an exchange of ideas and you can learn from one another and expand your horizon,” says Anitha.

Bhavik shah

         Bhavik from Pune loves cycling as an activity on a Sunday  

Bhavik Shah, an active player of GOQii from Pune who is a runner and a cyclist thinks that active Sunday is a great kick-start to an otherwise lazy Sunday. He adds,”There are many reasons why I like being active on a Sunday as well, one of the primary reason being ‘Self Love via Self Care’. Apart from the obvious benefits, most people are already aware, exercise has been touted as a cure for just about anything that ails you. Frequent colds? Exercise. Poor digestion? Exercise. Feel depressed? Exercise”. Bhavik has taken the lead to conduct active Sunday workout session in his vicinity.

Lastly, the other big draw of Active Sunday is the picturesque locations where it is conducted. Sometimes it is a large park, sometimes on a beach and sometimes on the promenade along the sea. With a lot of positive energy all around, the benefits of working out in such locations multiply exponentially and more people are likely to join the regime. “There is a lot of physical and emotional contentment when we conduct an Active Sunday and encourage others to be active,” concluded Swarup.

Give their enthusiasm to help others and motivate others to get active on a Sunday, Swarup and Anitha have been inducted as GOQii champions to take this positive movement of forward in their respective cities of Mumbai and Bengaluru.

So if you have not been a part of Active Sunday, now is your chance to join the movement in the city of Mumbai, Bengaluru, Pune, Delhi, Hyderabad and Ahmedabad.

 

 

 

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Games4Good for Mental Fitness

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‘Memory Games’, seems to be the most sought after by GOQii players on ‘Games4Good’, the games platform that helps GOQii users, to connect, play, score and motivate each other.

Playing games on the mobile and other handheld devices has never got better. It has become part of daily routine for people of all ages. While, the ‘Brain Games’ or Memory games as we call it is designed to optimize cognitive functions and improve mental fitness, it is also designed to help individuals have fun both scoring and winning over each other.

These games while being fun also help individuals to break the monotony, concentrate and keeps the individual motivated.

What are Brain Games?

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Brain, one of the most important body part helps us to do many functionalities in our daily routine and helps to maintain our health. Living a healthy lifestyle is enough for us to improve our brain health. There are various ways to keep our brain healthy, some of these are staying hydrated, eating mindfully to keep body and brain fit, sleeping well, meditating to increase our brain power, self-confidence, controls emotions, reduces stress and relaxes the mind, following a hobby helps to keep the brain active and lastly play games to avoid boredom and improve the cognitive skills.

With age most humans tend to struggle with learning, thinking and being attentive. These are caused largely due to weak cognitive skills. Playing games allows you to improve your cognitive skills through intense but fun mental exercises, it helps to pay attention, concentrate, learn, reads, remember and think.

The rule of practice works with a human brain too. The more you practice the game, the better you get at it. When you do certain activity multiple times your brain gets bored as well and does not feel the challenge anymore. The reason for this is because you start mastering the skills. When this happens, you need to start increasing the difficulty levels of the game and keeps yourself challenged. In games scoring is a component of fun, feel motivated and tracking your own progress.

Cognitive or Brain games helps you to stay focused and remember the information while doing multiple things. It tends to improve short-term memory, recall information stored in the past, improves logic & reasoning. These games increase your problem-solving ability, decision making and strategy development. It also enhances and improves hand-eye coordination. To hang on to information while in the process of using it, to think in visual images, perform tasks quickly and accurately.

So, if you haven’t tried the games on GOQii Games4Good-now is the time to challenge your brain with games to train Memory, Focus, Problem Solving, Mental agility and all other cognitive skills.

 

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