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Decoding Bread Myths & Best Bread Tips To Follow

bread mythsWe are all well aware of terms like whole wheat, multigrain, seven-grain, 12-grain, all natural, organic and enriched. Often, we try to look out for the healthiest option when we hit the grocery store to buy that perfect piece of loaf. Every time you eat bread, be it a sandwich, a muffin or a bagel, you’ve got an opportunity to improve your diet. For most us, choosing whole-wheat bread products is the easiest way to eat more super-healthy whole grains. But, when you’re standing in front of the bread array in the supermarket, by just reading the various label claims, just how do you know which is the best bread to buy? Choosing the best bread can be confusing. Here are three bread myths that need to be DEBUNKED!

3 Bread Myths Busted! 

#1: If it looks brown and has the word “wheat” in the name, it has lots of fiber and whole grain.
The Truth: Its always the first ingredient listed on the ingredient label that tells the story. If it’s “wheat flour” or “enriched bleached flour” (or similar), that tells you white flour was mostly used, not “whole-wheat flour”.

#2: Breads with healthy sounding names like “seven-grain” or “100% natural” are the best choices.
The Truth: Just because the name of the bread on the package sounds super-healthy, it doesn’t mean the bread actually is healthy. Certain seven-grain and 12-grain breads, for example, list “unbleached enriched flour” as their first ingredient and some are mainly made with “wheat flour”, not whole wheat.

#3: Rye bread is a 100% whole-grain, high-fiber choice.
The Truth: The first ingredient listed on the label of most brand brands of rye bread is none other than unbleached enriched flour. The second ingredient is usually water, and the third, rye flour. That explains why most rye breads have only 1 gram of fiber per slice (some have less than that). So, rye bread isn’t usually 100% whole grain.

Tips To Buy The Best Bread 

1. Just “whole wheat” or “made with whole grain”, doesn’t classify as healthy
Look for labels that say “100% whole wheat” or “100% whole grain”, and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label has to  be whole-wheat flour or 100% whole-wheat flour. You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits.

2. Watch the Sodium
Most bread products come with a dose of sodium which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

3. Serving Size Matters
When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

4. “Diet or Light” Isn’t Always Better
There are several brands of bread that are promoted as being low in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

A Quick Checklist Before You Buy Bread: 

  • 4 grams of fiber per 2-slice serving (or similar)
  • 100% whole wheat flour as the first ingredient on the label
  • Less than 401 mg sodium per 2-slice serving
  • 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat)

We hope we’ve busted those bread myths and this article helps you buy the best bread out there without compromising your health. If you found this article helpful, please share your thoughts in the comments below!

For more tips on nutrition, click here or ask a GOQii Coach for assistance by subscribing for Personalised Health Coaching here.  

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7 Simple Winter Skincare Tips For Dull and Dry Skin

winter skincare tips

With the temperatures dipping, dry winter air zaps the moisture from your skin and leaves it dry and flaky. But it doesn’t mean you have to live with dull and dry skin all through winter. A few effective winter skincare tips and a proper skincare routine can facilitate your skincare game on point even in the chilly months. Let’s discuss some very useful skin care tips to keep your skin healthy and happy in winter.

7 Simple Winter Skincare Tips 

  1. Cover Up: Winter brings along dry and itchy skin that can be annoying to deal with it but you can prevent them from stripping away your skin’s natural oils. Always wear gloves and cover your mouth and nose with a scarf or the collar of your jacket, especially if it’s  windy. You can apply Vaseline or lip balm and sunscreen of SPF – 15 to lessen direct contact between the cold air and your skin (especially your lips) as the sun’s harmful UV rays can still cause damage in winters. 
  2. Watch your Diet: Your skin texture depends not only on external treatments but also on your food intake. A proper nutritious intake helps in rejuvenating the skin from within. Sometimes, when the skin is incredibly dry, it can also be helped by whole grains, pulses, brown rice, oatmeal and sprouts. Foods containing omega 3 fatty acids like chia seeds, almonds, walnuts, fish oil and flaxseed oil help increase blood flow to the skin, thus making it smooth and supple.
  3. Make Hydration Easy: You’ve probably been told to drink plenty of water during winter, so don’t forget the ‘drinking 8 glasses of water’ rule that applies to winter as well. 
  4. High Water Content Foods: Vit. C rich fruits like guava, papaya, Amla, oranges, lemon juice, green tea, avocado and green veggies such as spinach, beetroot or carrot, broccoli soups and stews made with broth, can also help keep your body and skin from getting too dry by synthesising collagen. Collagen is the protein that holds the skin cells together, thus promoting the generation of clear skin and a fresh complexion.
  5. Moisturize & Apply Natural Butters: Moisturizing is one the pretty basic winter skincare tips. Take it a step further by selecting moisturizers or natural butters like Shea, primrose, kokum, coconut oil or ghee, and almond butter. These can be applied to the skin after showering. Treating dry lips can also be done using a few common home ingredients like aloe vera gel and honey or Vaseline.
  6. Practice Abhyanga: Abhyanga is an important aspect of Ayurveda, a treatment that involves self-massaging the skin with oil. You can use cold-pressed oils like olive oil, sesame seed oil, mustard oil, coconut oil, almond oil and castor oil, etc. that offers a great healing treatment for dry skin, bringing comfort and balance to the entire body.
  7. Avoid Hot Baths: Always use lukewarm water instead of hot water while bathing to revive natural oil from the skin. You can also use mild soaps, bath oils or a good home-cleanser just like the top of the milk cream blended with a few teaspoons of gram flour (Besan) and a pinch of turmeric powder rather than a harsh soap which can dry out the skin. 

These are some simple Winter Skincare tips to help you keep your skin moist, supple and healthy all season long. Include the easy changes above to your everyday routine to be able to feel your best! 

We hope this article helps you. Do leave your thoughts in the comments below. To read more on how to stay healthy during winters, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Cardiac Diet: Foods To Eat, Avoid & Other Tips

Cardiac Diet: Foods To Eat, Avoid & Other Tips

Whether you want to lose weight, manage cardiovascular issues or simply avoid any health complications, a healthy, clean eating pattern can help you move towards it. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.

The Cardiac Diet – Foods & Habits For A Healthy Heart 

  1. Control portions: Eyeballing your food to check the estimated calories is the easiest way to avoid overeating and over consumption. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low calorie and high fiber foods to fill yourself like raw fruits and vegetables. Take smaller portions of calorie dense and high salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.
  2. Choose raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart healthy antioxidants. Choose bright coloured vegetables to get maximum benefit. Fiber, which is present in vegetables, helps in controlling high BP, fat deposition in arteries and also eases digestion.
  3. Include whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, breads and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.
  4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, breads, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt or Himalayan salt. Be wary if you have thyroid, as you might need regular iodized salt. Flavor your dishes using dill, coriander, mint, lemon, and oregano instead!
  5. Choose low-fat high protein sources: Avoid animal products that are high in fat such as full fat milk, cheese, etc. Go for low fat/toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soya granules, sprouts, powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.
  6. Control the intake of nuts and seeds: Nuts and seeds when consumed in moderation are extremely beneficial. Nuts and seeds like walnuts, almonds, Brazil nuts, chia seeds, sabja seeds, sunflower seeds, and flax seeds are rich in heart healthy fats known as omega 3 fatty acids. These help in increasing the good cholesterol component essential for limiting inflammation in heart patients. However, excess of these nuts and seeds can also lead to increased fat intake which is not ideal.
  7. Engage in cardio activities: As the name suggests, any type of physical activity which affects the heart activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, blood pressure and improve energy levels. It can also help you fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes post every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can be really helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, or aerobics, etc.
  8. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke, damage your heart and blood vessels.

A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. However, balancing your choices and changing your eating habits in the long run is the key to better heart health.

We hope this Cardiac Diet and the subsequent tips help you make a positive lifestyle change. Let us know your thoughts in the comments below. 

For more on Heart Health, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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Poulomi Bhattacharya Loses Weight, Gets Active & Fit With GOQii

Poulomi BhattacharyaImagine having a good work-life balance and then a sudden change at work derails your otherwise active lifestyle. You begin gaining weight and that invites a host of other complications you would have not imagined! Our Player Poulomi Bhattacharya faced something similar. Here’s how her Health Story unfolded.

All Work and No Play

Based in Delhi, Poulomi Bhattacharya is a high flying senior hospitality professional. For the longest time she worked in the operations side of the Hotels business where she had a hectic but active life. Then, around 2005, she moved to the HR front in the Learning & Development side. This took a toll on her health in terms of gaining weight. “In Learning & Development, there is not much scope to be active,” she said. She led an inactive lifestyle and to further add to the already inactive lifestyle, was a slip disc that she suffered from.

This kind of inactive lifestyle was coupled with bad eating habits. Due to her hectic schedule, she was eating 3 meals a day at odd hours. During these years, she also traveled a lot and moved between different locations such as Goa and Bengaluru. In 2014, she began gaining weight and also developed Blood Pressure issues. She was on medication to control her BP. She suffered from menstrual issues.

In 2019, she moved back to Delhi for a new job and here, she used to travel approximately 20 days. This kind of fast-paced, on-the-go work environment gave her little scope to rectify her health issues or even be active. Her stress levels were high and thanks to the lack of a work-life balance, she decided to introduce some changes and lead a healthy lifestyle.

In Feb 2020, when she checked her weight, she weighed 71kg. She said that it’s the highest she’s hit in her life. “I realised that I had to find time to do something about it,” she said. Initially she started going to the gym and walking on the treadmill but in March 2020 when COVID struck, she was homebound. 

While she indulged in all household chores, she had developed a terrible pain in her arms. The pain was due to lack of calcium. She says her calcium absorption was less and hence, she had to take injections. Her BP was also  low and her doctor suggested that she walk for 20 minutes daily. 

Making A Lifestyle Change With GOQii

After going through all these issues, her husband began looking for a fitness tracker that could also measure BP on a continuous basis. He came across GOQii and Poulomi decided to try it out. When subscribing for personalised health coaching, her goals were simple – to lose weight, be fit and active.

Initially, she was assigned Dr Naina Sudharshan. Poulomi Bhattarcharya says, “She guided me so well that she became my best friend.” Slowly and steadily, Poulomi started following all the habits set by the coach. Getting active was one of those habits coupled with a nutritarian diet that places emphasis on fruits, vegetables, grains and nuts. Poulomi was also asked not to skip any meals.

She didn’t have a regular exercise routine but she began following live coaches on GOQii Play and GOQii Pro, and now, it has become a part of her daily life. She follows Coach Neha and Coach Anushka’s Yoga classes and they have helped her improve her mental health and strength. She also follows Coach Arooshi’s classes for tips on Nutrition.

For her pre-workout nutrition, she consumes lemon juice with chia seeds in it – as this has the ability to promote a feeling of fullness and also has great antioxidant properties. For the remainder of the day, she consumes a balanced diet that provides energy and nutrients to her body.

Meditation is something that she has introduced to her routine as well. This has helped her with her anger issues as well as helped her normalise her sleep. For meditation, she follows Coach Rounak on GOQii Play.

Some Changes Poulomi Bhattarcharya Experienced…

Since joining GOQii, Poulomi has reduced her weight to 56.4kg and her target weight now is 55kg. She said that she feels much lighter, has more energy and is more positive than she was before. She has completely stopped her Blood Pressure medication as well.

She recently spoke to our Founder & CEO Vishal Gondal on an episode of GOQii Health Stories. You can hear her speak about her entire journey in detail here: 

Her current Coach Sheena Nambiar says, “Poulomi Bhattacharya is a very committed person who really wanted to develop her health and fitness levels day by day!” 

Did this story inspire you? Do you want to manage a medical condition or simply lose weight? Let our Coaches and Experts help you make a lifestyle change. To write your own Health Story, subscribe for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads and let us know your thoughts in the comments below! 

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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