GOQii

Blog

By 3 Comments

Kickstart Your Fitness Journey: The First Step to a Flat Stomach and a New You

loose-belly-fat

Long before candy crush, iPads & McDonalds came into existence there was a time when apes had just evolved into an intelligent, NEW species. Apes evolved to become the apex predator. This new species could “out run” any other animal and was known to hunt down its prey by doing exactly that – Chasing it till it gives up. That’s precisely what human bodies are meant to do. In our most natural form we are built to run gigantic distances, hunt mammoths and throw weapons to kill our prey.

A child born in 10,000BC grew up hunting and climbing trees. Humans born any time after World War II are spoilt by technology, luxuries and wrong food. Fortunately for us, a sudden wave has come our way. People all over the world are embracing ‘BEING FIT’. And “being fit” is all about drifting towards our more primal selves.

Being fit isn’t as hard as people think it is. The only thing people need help with is a road map.

The one single substance keeping us away from attaining our maximum potential is sugar.

Sugar is a substance that activates the same parts of your brain that get activated by consuming addictive drugs like cocaine. But, unlike addictive drugs, you don’t buy sugar in shady lanes, you buy it in general stores. Any 10 year old can walk up to his local general store and purchase what is essentially a drug. This is why sugar is the single most dangerous food out there. It is a legal substance that can do as much harm as cigarettes or cocaine.

If you were wondering where YOUR journey in fitness should start – It should begin with Sugar. Eliminate this ENEMY and embrace a new you. Eliminating sugar from your diet can do wonders in the long term. With just this one change, I guarantee that you will drop those extra kilos and move towards that flat stomach you’ve always wanted.

When you eliminate all kinds of sugar, there are two main villains you are eliminating. Firstly liquid sugars in the form of fizzy (aerated) drinks. Secondly and more importantly – all desserts. Desserts are made of the 3 devil foods – sugar, refined carbs and unhealthy fats. And all these 3 ingredients destroy your body in different ways.

There is literally nothing worse you can put into your system than that simple dessert after dinner. In fact, for anyone who is overweight, I guarantee you it’s not the snacks between meals, the alcohol or the excess meat consumption – it’s the dessert that’s keeping them fat.

How you look depends primarily on what you eat. The kind of exercise you do will just hasten and enhance the process towards getting fit. And, for anyone with a sedentary lifestyle, remember these 5 words – ‘something is better than nothing’.

As I’ve always maintained – Fitness isn’t deadlifting a 100 kg or running marathons. Fitness is doing the smallest things to ensure that your body is better today than it was yesterday.

Do the minimal – walk around for 20 minutes every day, take the stairs instead of the lift, if you have the time then try your hand at free body movements like push-ups and sit-ups. But, above all just keep your body active.

The combination of a zero sugar diet and an active lifestyle is the key to long term health. This is the bare minimum you owe to your body. It’s about time we make our bodies do what they were created to do.

Take that first step!

We believe this article has empowered you with the fundamental steps to initiate your path towards a healthier and revitalized version of yourself. Should you find this information valuable, feel free to share your feedback in the comments section. Explore more insightful articles on holistic well-being at Healthy Reads. For personalised assistance and expert guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 2 Comments

Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

By 1 Comment

Tea is for Therapy

tea

When you hear someone say tea, you are bound to picture that wonderful, aromatic concoction made from milk, sugar and tea leaves. Have you ever felt a slight amount of guilt for loving this enchanting drink when the rest of the world is telling you it is unhealthy? Tea has evolved so much over the centuries from the first time when it came to India, that its original shape and taste is only restricted to additives and the harmful effects of the additives are attributed to tea.

Does it feel like we’ve forgotten the true meaning to tea, which as per Merriam Webster dictionary is – “an aromatic drink, prepared by soaking the part of various plants (such as leaves or roots) and is used medicinally or as a beverage!’’

Here I am enlisting a few authentic teas which have some magical benefits on your health!

1. Wake Up Call Tulsi Tea
Tulsi or holy basil is one of the most sacred herbs in India, also known as “queen of herbs”. Chewing on a few Tulsi leaves is beneficial for you! Imagine sipping on hot Tulsi tea in the morning! The antioxidants in Tulsi Tea clean your body off all the accumulated toxins after the wear and tear which happens during deep sleep.

Its metabolism booster effect helps in optimizing your fasting blood sugar levels while anti-cortisol action is great to reduce the levels of stress hormones in the body, making you ready to welcome the day with a super refreshed and rejuvenated mind!

How to Brew: Take a cup of water in a saucepan. Add 2-3 Tulsi leaves and bring it to a boil till the water absorbs its colour and flavor. After about 2-3 minutes, strain the tea and sip it hot! You can add honey and lemon for more added flavor and nutrients.

2. Mid-Morning Green Tea
Known as one of the world’s healthiest drinks, we are aware of the numerous health benefits of green tea and how it boosts the metabolic process. But do you know that there are some specific times in a day when green tea can do more harm than benefits?  For example, drinking green tea early morning on an empty stomach can increase the acidic environment in the gut or very close to the meals, when the tannins present in it can hamper the absorption of essential nutrients like iron, calcium, proteins from the food. An ideal time to drink this elixir is mid-morning, around 2 hours after your breakfast or 2 hours after lunch.

The natural antioxidants, catechins, which make about 30% of green teas’ nutrient content protect the body from cell damage, and prevent the occurrence of a variety of cancers and degenerative nerve cell disorders like Alzheimer’s.

How to Brew: Pour hot water over loose tea leaves or teabag. Let it steep for 3-5 minutes. Three minutes for mild flavor, five minutes for a robust full flavour as per your taste.

3. Afternoon Black Tea
Afternoon, around 1-2 hours after lunch is the time when we crave for tea the most. The feelings of dizziness, lethargy, sleepiness, heavy-headedness all attack the body together and the need for an instant stimulant is unavoidable. At that time, ditch the harmful additives altogether (milk, sugar) and go for pure, super brain stimulant black tea. L-theanine, the amino acid present in tea increases alpha activity in the brain, resulting in relaxation, better focus and alertness. Black tea is also found to have positive effects on heart health by reducing the levels of LDL – the bad cholesterol when taken consistently.

How to Brew: Pour hot water over a tea bag or boil 2-3g of tea leaves with one cup of water. Let it steep for 3-5 minutes, depending on the flavour you prefer. Strain it and sip to enjoy the rush of energy!

4. Before bed Chamomile Tea
This is one of the best non-caffeinated drink which you can have at bedtime. Chamomile is a herb which comes from the daisy-like flowers of the Asteraceae family which have been used for centuries to reduce inflammation, anxiety and treat insomnia. The best time to relish this naturally sweet tea is 30 minutes before bedtime, as the antioxidant ‘epigenin’ present in it binds to benzodiazepine receptors in the brain that may decrease anxiety and cause mild sleepiness. Some studies have found it effective in positively reducing the anxiety during the postpartum period.

How to Brew: Pour hot water over tea bag or infuser. Let it steep for 3-5 minutes. Add in the flavour of your choice like lemon or mint leaves if needed and enjoy the calmness.

Tea For Home Remedies

Let’s see some age old remedial teas from our grandma’s kitchen!

1. Lemon Honey Tea for Cold and Sore Throat
It is one of the most popular drinks, especially in winters, which instantly soothes a sore throat and reduces congestion. Lemon helps in reducing congestion because of its anti-inflammatory action, while honey helps in soothing the throat.

How to Brew: Add the juice of half a lemon and one teaspoon of organic honey to one cup of hot or warm water and drink instantly!

2. Ginger Tea for Nausea
The active components present in ginger i.e. Gingerol and volatile oils have been found to be effective in reducing nausea caused by pregnancy, chemotherapy or post-surgery. It can also help in calming down the symptoms of motion sickness like dizziness, vomiting and cold sweats.

How to Brew: Add 3-4 slices of peeled, raw ginger in one and half cup of water and let it boil on medium heat for 10-20 minutes, depending on how strong you want it. Remove from heat and add in lemon and honey as per your taste.

3. Peppermint Tea for Bloating
Peppermint is one of the most widely used herbal tea all over the world as a home remedy for various health conditions. It is sometimes known as ‘stomach healer’, as it is known to soothe various gastrointestinal ailments, including stomachache, heart burns, bloating, indigestion and diarrhoea and to promote healthy digestion. It is particularly effective after a meal if you experience heartburn or at the onset of stomach problems.

How to Brew: Add fresh (preferably) or dried peppermint leaves to boiling water. Steep it for 5-10 minutes. Strain the leaves, drink it warm and not scalding hot.

Did you find this article helpful? Try some of these and share your experience with us in the comments below. For more on tea, check out Healthy Reads. You can also buy our select teas, curated by experts from the GOQii Health Store within the GOQii App. Download the app now!  

#BeTheForce 

By 2 Comments

Why Electrolytes are so important for our body?

067-healthy-food-4-health-benefits-of-milk-and-dairy-products

Ever wondered what to drink during and after an exercise session, more importantly if you are an athlete training intensely for your next run or next match or a practice session; well the options are galore like plain water, sports drinks, energy drinks, fruit juice?

Which among these is the best and why? Are sports drinks better than plain water? Do they have some super energy ingredient or a magic formula that boosts performance?

Well the answer is yes, they do contain, not a magic formula but, a balanced proportion of ELECTROLYTES! So what are these electrolytes…let us understand their role and function in the human body.

Electrolytes are minerals which when dissolved in water; break into small electrically-charged particles called ions. These can either be positively-charged (anode) or negatively-charged (cathode) ions. Our body needs a balanced number of cathodes and anodes to stay healthy.

The most important electrolytes required by the human body are sodium, potassium, magnesium, calcium, chloride and phosphate. These are present in all body cells and fluids and play a vital role in maintaining proper hydration and balance of water within and between body cells. Each electrolyte has certain specific functions-

  • Calcium is responsible for building and maintaining strong bones, also plays a vital role in muscle and nerve functions, especially muscle contraction and nerve impulse transmission i.e. transport of signals up and down the nerves which in turn directs the muscles to act
  • Sodium is the dominant positive ion which regulates body’s water content and also aids nerve communication.
  • Chloride is found in blood and fluid outer layer of cells; along with sodium it helps control body’s water content.
  • Potassium is needed to maintain normal functions of cells and muscles.
  • Magnesium helps convert blood sugar into energy, also supports over 300 enzyme reactions.
  • Phosphate facilitates absorption of calcium in bones as well as regulates the blood pH level.

As athletes train and perform. They sweat and lose fluids as well as electrolytes in the process. Drinking water replenishes hydration but, not electrolytes. In fact, drinking only water can sometimes dangerously dilute electrolytes in the body and worsen existing imbalance. This imbalance can manifest in form of symptoms like fatigue, muscle cramps, nausea, stomach cramps, stiff and achy joints, and even confusion and impaired judgement. In severe cases, seizures and even heart failure can occur. In other words, electrolyte depletion and imbalance can severely affect an athlete’s performance.

What can be done to prevent an electrolyte imbalance?

Sports drinks definitely play a role in reinstating electrolyte balance but, these are laden with sugar adding extra calories. A better way can be to indulge in foods rich in particular electrolytes like-

  • A salty meal like soup before a strenuous exercise session can help retain fluid and maintain hydration during exercise
  • Tomatoes, Olives, Lettuce help to replenish chloride
  • A large Banana contains 450-600 mg of Potassium
  • Melons, oranges, raisins or prunes, sweet potatoes, peas and beans are rich in sodium
  • Research shows that milk contains a mix of carbohydrates, calcium, sodium, potassium and good protein which aids muscle recovery.

Inclusion of these calcium rich foods like milk and cereal, yoghurt or latte in your diet helps a lot in creating Electrolyte balance.

We hope these insights into the importance of electrolytes in our body shed light on their crucial role. If you found this information helpful, feel free to share your thoughts in the comments below. For a deeper understanding of nutrition and health, explore Healthy Reads. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]