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May 17, 2022 By Sanjana Shah Leave a Comment

This Wonder Fruit Can Keep You Cool!

Kokum BenefitsWe have all been experiencing the brunt of the unbearable heat this month. With temperatures soaring high, even a walk under the sun can be a strenuous experience. What if we told you that there was a way to cool your body naturally? Would you try it? This fruit, grown only in the coastal regions of South India, has powerful cooling abilities. You are all familiar with it. We are in fact talking about Kokum!

It’s scientific name is Garcinia Indica, and is mostly used in Gujarat, Maharashtra and other Southern regions. The Indian Spice Board has classified it both as a spice as well as a fruit. As a fruit, it is usually broken into half and dried. Colour ranges from purple to dark black. The darker the colour, the better it is. Dried Kokum usually stays for a year if placed in an airtight container.

How Do You Use It?

  • Culinary purpose: It is known for its sour taste. It can be replaced for tamarind in dishes like Sambhar, coconut curries, fish curries, regular yellow Gujarati style dal. Two or three small dried kokums are enough to prepare a single dish.
  • As a coolant in summers: Kokum Sherbet and Solkadhi

Kokum Sherbet

A glass of Kokum Sherbet before you step out in the sun or once you come indoors will do wonders. Usually, you get ready-made pulp which needs to be diluted with water OR you can prepare this pulp at home. Here is the short method on how to prepare it at home:

  1. Soak a cup of Kokum in water for 3-4 hours
  2. Once soft, mash them and strain the liquid
  3. In a pan, take the leftover pulp, add sugar (same amount as kokum), 1tsp of cumin seeds powder and salt as per taste
  4. Stir and cook this mixture until sugar melts.
  5. Add the strained Kokum water and cook for 5 more minutes
  6. Let it cool and store the Kokum concentrate in a container

Solkadhi

This drink is made from coconut milk and Kokum. It is usually consumed with a rice preparation or it is drunk after meals. Here’s the method to prepare it at home:

  • Soak a cup of Kokum and keep it aside for 30 mins
  • Once soft, mash them and strain the liquid
  • Add half a glass of coconut milk to the liquid and stir well
  • Temper it with cumin seeds if you like

Kokum Butter

Used for cosmetic purposes only, Kokum Butter helps to unclog pores, kills bacteria, reduces acne and smoothens skin. It as a whole or its products like Kokum powder, oil, butter or Kokum rinds are all available.

Health Benefits 

  • Ayurvedic Uses: Eases the episodes of diarrhoea, dysentery and piles by fighting against bacteria like E. Coli. The cooling effect of Kokum helps in getting relief from burning sensations due to stomach ulcers. It fights against ulcer-causing bacteria Helicobacter Pylori.
  • Weight Management: Want to lose those extra kilos? Hydroxycitric Acid found in Kokum is an anti-obesity agent. It gives you a feeling of fullness and you end up eating less.
  • Anti-Cancer Effect: Garcinol, an antioxidant found in Kokum inhibits the growth of cancer cells.
  • Relieves Anxiety and Depression: Serotonin is a  hormone. Hydroxycitric Acid in it increases the level of this feel-good hormone, thereby reduces the anxiety.
  • Slows Down Skin Ageing: Kokum butter helps to smoothen the skin. It is found in various lip balms, creams and moisturizers. Ageing happens when an enzyme, Elastase breaks down the Elastin of skin (Elastin keeps your skin supple and intact). It inhibits the action of Elastase and thereby stops the breaking of the pigment Elastin.

What are you waiting for? Go out there and stock up on this wonder Spice! Was this article helpful? Let us know in the comments below.

For more on beating the summer heat, check out Healthy Reads or get great tips from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

May 9, 2022 By GOQii 3 Comments

How Can Walking Help You Overcome Stress?

overcome stressStress is inevitable given the fast-paced life all of us lead. It is something that can take over us completely if we do not make an effort to overcome it at the right time. There are many ways you can minimize and cope with stress and walking is a great way to overcome stress!

Most believe that walking only helps one lose weight or get into shape. But, it’s way more than that. It also helps you overcome stress. Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Walking is one way to lower your stress levels.

Any kind of Aerobics exercise (more than 2 minutes of walking is Aerobic exercise) has the power to swing an individual’s mood. If it is done every day, it can enhance self-esteem as well.

How Can Walking Help You Overcome Stress? 

Pumps up your endorphins: Walking increases your overall health and your sense of well-being and preps you up to take more steps every day. Walking also has some direct stress-busting benefits. Whenever you do any kind of aerobic activity you release endorphins (feel-good hormones). The higher your level of endorphins, the greater your sense of calm and well-being. No wonder that walking can make you feel so good!

Meditation in motion: After a fast-paced game of racquetball or several laps in the pool, you will often find that you have forgotten the day’s irritations and concentrate only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

Improves your mood: Regular Walking can increase self-confidence, it can help you relax and it can lower the symptoms associated with mild depression, stress and anxiety. Walking can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these walking benefits can ease your stress levels and give you a sense of command over your body and your life.

So whenever you feel you are stressed, go for a walk and come back feeling good and stress-free!

We hope this article helps you! Do leave your thoughts in the comments below. For more on exercise and fitness, check out Healthy Reads. If you are new to working out, join a LIVE GOQii Pro Class within the GOQii App and get the right guidance, in real time by an expert. Download the app and book an online class now.

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April 20, 2022 By Tabassum Parveen 1 Comment

Should You Fast During Ramadan if You Are Diabetic?

diabetes and ramadan

Just a few days back, I was walking down a lane when I came across a person who fainted and fell before me. I got curious and learned that the man was fasting and he had recently been diagnosed with diabetes. He was given immediate medical support and revived.

This incident primarily occurred because he was unaware about the disease. He fell unconscious because the blood glucose levels of his body spiked up while fasting due to the change in medical timings and improper meals. It got me thinking if it is really safe for a diabetic to fast during Ramadan.

What is Diabetes?

To keep it short, Diabetes is a condition where the blood sugar level is high due to the lack of Insulin – a hormone produced by the Pancreas. Insulin converts glucose into energy and supplies it to every single cell present in the body. The most common type of Diabetes is Type 1, Type II and Gestational.

In Type I, the Pancreas stop working and in Type II, the body produces a little Insulin or does not use it properly. This results in several health problems. Gestational Diabetes often occurs during pregnancy and it generally goes away after delivery.

Should You Fast During Ramadan?

During this holy month, the Muslim community observes a fast, eating only before sunrise (Suhoor) and after sunset (Iftar). They are not allowed to eat or drink anything in between. However, there is an exception towards people with medical ailments.

Diabetics and those at lower or moderate risks may choose to fast but there certainly isn’t a choice for those at higher risks. If you do choose to fast, keep an eye over blood sugar levels throughout the day. Most importantly, consult a doctor before fasting to avoid medical emergencies.

What Happens to Diabetics When They Fast?

Monitoring your blood glucose level while fasting is crucial for a diabetic. When healthy individuals consume food, Insulin is released by the Pancreas and it stores Glucose in the Liver and Glycogen in the Muscles which balance out the Blood Glucose Levels and maintain it at optimal range.

This process tends to malfunction during fasting which results in lack of Insulin in the blood, leading to either of the two conditions called Hyperglycemia or Hypoglycemia.

  • Hypoglycemia: is a serious health condition where blood glucose levels drop below 70mg/dl. It requires immediate medical attention. If a person who is fasting feels shakiness or experiences headaches, sweating or lack of concentration, they must break their fast immediately to avoid any severe complications. Complications may range from seizures, coma to death. A bar of chocolate, a sugary drink or a small bowl of curd rice with sugar must be consumed if Blood Sugar Levels are exceptionally low. If a person breaks their fast on such an emergency, visit a doctor immediately.
  • Hyperglycemia: occurs when your sugar levels are as high as or more than 200mg/dl.  Common symptoms include extreme thirst, tiredness, and frequent urination. In such a situation, take advice from your doctor if you should continue your fast or not. Hyperglycemia affects each part of your body. If larger blood vessels are affected, you may face risks of stroke or a heart attack. On the contrary, if smaller blood vessels are affected, then you may face issues with your eyes, nerves and kidneys.
  • Diabetic Ketoacidosis is a condition where Blood Glucose Levels go extremely high and a person experiences abdominal pain, rapid breathing, nausea and vomiting. It requires immediate medical attention. In such situations, it is best to consult with a doctor.
  • Dehydration: While fasting, one may experience dehydration, especially those who work outdoors under the scorching heat of the sun. Due to lack of fluids, sugar may accumulate in the system, resulting in high blood sugar levels which can make you pass urine frequently. To overcome such dehydration during Ramadan, try to drink plenty of water after Iftar till Suhoor.

Managing Diabetes While Fasting During Ramadan

Fasting during the holy month of Ramadan is an individual’s decision. It can be managed with lifestyle changes, advice from a doctor and frequent monitoring. A few things you should consider are:

1. Pre-Diabetic Health Checkup: A Health checkup and monitoring your glucose levels before the month of Ramadan is necessary. You can also try fasting before Ramadan to see if you can manage it. Check your medication timings and discuss it with your doctor if you choose to fast.

If you consume medicines at Suhoor and keep a fast the entire day, chances are that your blood glucose levels might drop. Your blood glucose levels might even spike in the evening when you break your fast due to the intake of meals. Hence, discuss your medication timings and keep a glucometer handy to avoid medical emergencies.

2. Nutrition: If you are diabetic, ensure that both your meals are balanced. Opt for low Glycemic Index foods and Complex Carbs which digest slowly. Go for high fiber foods at Suhoor to manage blood glucose levels during fasts. Foods such as oats, Talbina (barley-based dish), brown rice, pasta and a bowl of vegetable salads work best.

Sorghum (Jowar) or Pearl Millet (Bajra) flattened bread (rotis) with Curd Raita is the best choice. A glass of buttermilk is also a good option. You can have Basil Seeds Water during Suhoor as it is rich in antioxidants, protein, good fats and fiber, all of which help in controlling diabetes.

A little protein in the form of chicken, fish, beans and legumes can also be included as they keep you full for a longer period of time and get absorbed slowly. However, people with kidney problems should take extra care to increase protein intake.

During Iftar, break your fast slowly. Chew properly and consume small amounts of food at different intervals as glucose levels may spike up if you consume a larger meal at once. Have a small bowl of fruit salad or a glass of lassi before heavy meals. Choose baked or grilled foods as compared to something fried and oily.

Sprouted salads, boiled chickpeas, or fruits are good options to include before you begin your meal. Don’t forget to hydrate yourself. Avoid sugary drinks or caffeinated beverages and choose fresh fruit juices such as beet juice or herbal iced tea.

We hope this article helps you stay healthy and maintain a fast without any complications or medical emergencies. If a medical emergency should arise, visit your doctor immediately.

Have we missed out on anything? Was this article helpful? Would you like to know more? Drop us your queries in the comments below!

For more on managing diabetes, check out Healthy Reads or subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

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April 17, 2022 By Vaishali Vibhute Leave a Comment

What Happens To Your Body When You Eat Too Much Sugar

too much sugar

“You are what you eat, so eat something sweet” is a very sweet quote but has a bittersweet reputation when it comes to health! Did you know that carbohydrate, an essential micronutrient, is a producer of sugar? Sugars, in fact, are simple carbohydrates which are easily absorbed and digested by the body. It is an empty calorie food, has zero nutritional value and provides only energy. It is naturally found in lots of foods. For instance, as fructose in fruits, as lactose in dairy and dairy products and different cereals and grains. 

Is It Really A Villain Of Good Health? 

Along with negatives, sugar has many positives: 

  • It makes anything taste better
  • Provides immediate energy to your body 
  • Naturally found sugars in foods like fruits and vegetables have little effect on blood sugar and are considered healthy. 
  • It increases happy hormones. 

Adverse Effects Of Eating Too Much Sugar 

Too much of anything is bad, and the same goes for sugar! Here are some ill-effects it can have on your body: 

  • Weight Gain or Obesity: Too much consumption of white sugar can contribute to weight gain or obesity, due to it’s high calorie content. When eaten in excess, it gets dumped into cells and gets stored as fat and results in weight gain.
  • Type 2 Diabetes: Excessive intake creates problems for pancreas. Body monitors blood glucose levels and produces insulin to help control it. When blood glucose level is high and has more glucose than your body needs, cells become insulin resistant, the control breaks down, blood sugar rises to dangerous levels and leads to Type 2 Diabetes.
  • Hurt your Heart: There is a clear relation between  sugar consumption and high BP. Eating too much can harden the arteries and damage heart tissues, which is a major risk factor for heart disease and stroke.
  • Tooth Decay: It is the primary food source for bacteria that can grow in your mouth and cause tooth decay.
  • Non Alcoholic Fatty Liver Disease ( NAFLD): is a metabolic stress related liver disease. A diet high in sugar and specially fructose, can trigger your liver to store fat which can lead to NALFD.
  • Hampers Immune Function: It can interfere with the immune system as bacteria and yeast feed on sugar. So excessive glucose in the body causes these organisms to build and cause infections.
  • Accelerates Ageing: When it enters your bloodstream, it attaches to protein. The mix of these proteins with sugar causes loss of elasticity and increases premature ageing. Thus, it can mess with your skin by contributing to wrinkles and sagging.
  • Increases Risk of Developing Gout: Gout is an inflammatory condition that causes pain in the joints. Added sugars raise uric acid levels in the blood and increases risk of developing and worsening gout.
  • Damages Kidneys: When blood sugar is too high, the kidneys spill it into urine, which can cause permanent damage.
  • Fertility: High blood sugar impairs reproduction function in both men and women. Excessive consumption can rob essential vitamins and minerals.

How Can You Cut Down The Intake? 

Daily recommended limit of sugar for women is 6 tsp (30gms), men 7tsp (35gms) and for children 3tsp(15gms). Apart from this recommended limit, you can also do the following:  

  • Avoid sugary drinks such as sodas, energy/sports drinks, etc. That will reduce sugar intake and could help you lose weight. Homemade sherbet’s like lemon, kokum or amla, etc. can be a better alternative to sugary drinks.
  • Avoid packaged or processed food in favour of whole foods like fresh fruits, vegetables, seeds, whole grains, legumes and nuts.
  • When you buy ready to eat foods, read nutrition labels. If you know how much sugar is in a product, you can limit the intake of that food. Some of the common names of hidden sugars on packaged food labels are corn syrup, cane sugar, dextrose, agave, high fructose corn syrup, coconut palm sugar, etc. Food manufacturers add sugars in foods like ice-cream, cookies, candy, soda, ketchup, sauces, bread, yogurt, etc.
  • Instead of adding sugar in cereals or oats, try fresh fruits like banana, strawberry, sapota and apple, etc.
  • Avoid protein/granola bars which contain lots of added sugar. Eat low sugar snacks such as nuts and fruits.
  • Don’t store desserts like ice cream, cakes, different sauces in the fridge and biscuits and cookies on shelves to reduce cravings. 
  • Natural sweeteners such as stevia and xylitol can be healthy alternatives to sweet sugar.

Sugary or sweet products are sweet to the tongue but not for the body. Consuming small quantities is the key to healthy eating. For least harm to the body and fullest enjoyment, eat it in moderation. 

We hope this article helps you make healthy eating choices. Do leave your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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