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Healthy Eating: The Ultimate Amla Drink

ultimate amla drink

The Vitamin C rich Gooseberry (Amla) peaks during this season! This Indian superfood strengthens the body, expels toxins and improves defence mechanisms. It also improves eyesight, hair quality, prevents graying of hair, boosts immunity and provides so many more benefits! If you liked Amla before, you’re going to love it even more as this Ultimate Amla Drink!

Fun fact: A single Amla can give you Vitamin C equal to that of 2 Oranges. Isn’t that amazing? 

What You Will Need:

  • Amla (chopped) – 1
  • Cumin seeds powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Mint leaves (chopped) – 1 tsp
  • Ginger – ¼ tsp
  • Pink salt – ¼ tsp
  • Water – ½ glass

How To Prepare:

  1. In a mixture jar, add the Amla, mint leaves and ginger. Blend it well into a fine paste. Add some water and blend again.
  2. Now add cumin seeds powder, turmeric powder and pink salt. Blend it well.
  3. Using a sieve and strain the Amla paste by pressing with a spoon.
  4. In the output, add ½ glass of water and drink it slowly as your morning drink. If required you can also add some honey.
  5. You can drink this every morning, especially this winter season when we get them fresh.

 Highlights of the Ultimate Amla Drink

  • Weakness of body, heart and mind shall be dispelled by taking this fresh Amla juice.
  • The best way to detox your system and improve organ health.
  • Immunity boosting to help you stay away from any health lows.

We hope you enjoy this recipe as much as we enjoyed sharing it with you! Find more healthy recipes here. You can also get recipes customized and tailored to your health goals by speaking to a GOQii Coach. Subscribe to Personalised Health Coaching here.  

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Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

Ram Sharma - GOQii Diabetes Care

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage diabetes effectively like our Player Ram Sharma. Want to know how he reduced his HbA1c levels from 7.2 to 6.1? Let’s see how he did it! 

Before Joining GOQii 

Ram Sharma is a 47 year old working individual originally hailing from Rajasthan. As a part of a routine medical check-up by the company in 2022, he was shocked to find out that he had high sugar levels. His HbA1c levels were at 7.2 and he weighed around 97kg.

When he analyzed his health parameters, he was aware that his lifestyle had to change considering that he had, so far, lived a more or less sedentary lifestyle marred by stress and unhealthy eating habits. His consulting doctor had also put him on medication to control his sugar levels.  

He began looking at a few health programs that would help him. His friends suggested he get a smartwatch, and after a good bit of research, he zeroed in on GOQii as it also had an assisted program. He decided to go ahead with the GOQii Diabetes Care Program – which essentially helps people manage diabetes and take ownership of their health with guidance from certified experts and doctors. 

Making Lifestyle Changes with the GOQii Diabetes Care Program 

Once onboard in February 2022, Ram Sharma’s goal was to reduce his HbA1c levels and lose weight. His GOQii Coach Sweta Jaiswal began suggesting simple changes which included gradually increasing his step count and managing his diet through proper nutrition.

“In February, he started with a goal of 3k and slowly increased the step count to 5k. Simultaneously, he also started going to the gym to exercise,” says his coach, Sweta. 

Once he began interacting with his coach on a daily basis, he became more aware of what his actual weight should be. He then began asking his coach for ways to achieve his health goals. He followed all the instructions given by Coach Sweta Jaiswal and logged all his food and activities in the GOQii App.

While he followed all his coach’s instructions, one issue he still faces is eating his food on time. “Food timings are a bit off due to his hectic work schedule, but he is trying to maintain it as best he can, and has started meditation to make sure his day begins nicely,” says coach Sweta.

How Did These Changes Affect Ram Sharma? 

As of now, the combination of walking and strength training has helped Ram Sharma reduce his weight from 97kg to 82kg. On average, he clocks in 15K steps a day. As a result of his efforts, his adherence to his coach’s suggestions, and his dedication, he managed to reduce his HbA1c levels from 7.2 to 6.1. What’s amazing is that he has stopped all his medication and feels better too. “It’s because of GOQii that I am free of all medications and living a happy and healthy life,” he says. 

He further added, “I had a paunch, and now I am slim and trim, and people around me cannot believe it and ask me how I managed to do this. Here is when I suggest GOQii to family and friends.”

Currently, he walks 3-4 km a day, works out regularly, and has made a very healthy switch in his life with the guidance and motivation of his GOQii Coach. You can learn more about his journey as he speaks to our Founder and CEO, Vishal Gondal, on an episode of GOQii Health Stories here. 

Ram Sharma has been an elite player for the past 404 days. He has also upgraded to the Insure+ Program and has renewed his Diabetes Care Program subscription for 1 year in May 2023. 

Know someone with Diabetes who might need help? Share this article with them or ask them to check out GOQii’s Diabetes Care Program – India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels.

Find more inspiring health stories here. 

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Why Is Folic Acid Necessary During Prenancy?

folic acid during pregnancy

Having a healthy baby means ensuring you’re healthy too. One of the most important things you can do to prevent birth defects in your baby is to get enough folic acid in a day, especially before conception and during early pregnancy. Most birth defects occur during the first 28 days of pregnancy, usually before a woman even knows she’s pregnant. If you’re pregnant or trying to get pregnant, it’s critically important to have enough folic acid, a synthetic sort of vitamin B9, also referred to as folate.

Why Is Folic Acid So Important? 

Folic acid helps prevent ectoderm defects (NTD) – serious birth defects of the medulla spinalis (like spina bifida) and therefore, the brain (anencephaly). The ectoderm is a part of the embryo from which the spine and brain develop. Neural tube defects occur at an early stage of development, before many ladies even know they are pregnant, which is why it is vital to start taking folic before you start trying to conceive.

Your body also needs it to form normal red blood cells and stop a kind of anaemia. It is also essential for the assembly, repair, and functioning of DNA, our arrangement, and a basic building block of cells. It is particularly important for the rapid cell growth of the foetus.

The CDC ( Is this the US body? ) recommends that you simply start taking folic acid tablets a day, for a minimum of a month before you become pregnant, and each day while you’re pregnant. When getting pregnant, women who have already had a pregnancy suffering from an ectoderm defect, should consult their healthcare provider.

How Much Of It Do You Need? 

Every woman of reproductive age must get Folic acid per day , whether she is planning pregnancy or not. The recommended dose for all women of childbearing age is 400 mcg of folate every day . If you’re taking a multivitamin a day , check to ascertain if it’s the recommended amount.

  • While you’re trying to conceive: 400 mcg
  • For the primary three months of pregnancy: 400 mcg
  • For months four to nine of pregnancy: 600 mcg
  • While breastfeeding: 500 mcg

If you’ve already had a baby with an ectoderm defect, getting enough vitamin B9 may reduce your risk of getting another child with a ectoderm defect by as much as 70%. When taken before and through pregnancy, Folic acid  also protect your baby against:

  • Cleft lip and palate
  • Premature birth
  • Low birth weight
  • Miscarriage
  • Poor growth in the womb

Some rice, pasta, bread, and breakfast cereals are fortified with folic acid. These foods are labelled “enriched.”  may be a specific sort of folate that doesn’t generally occur naturally. Foods rich in folic acid include leafy vegetables like spinach, lettuce, etc. and fruits like oranges, tomatoes, papaya and avocado. In addition to eating foods with folate from a varied diet, women can get the required dosage from: 

  • Supplements that have folic acid 
  • Eating fortified foods
  • Getting a combination of the two: taking a vitamin that has folic acid in it and eating fortified foods.

If you are taking folic acid every day, take it at the same time each day, either in the morning or in the evening. Take your  tablets with a glass of water. You can take  them with or without food.

If you forget to take the required dose, take it as soon as possible.  Proper and adequate intake of folate rich foods makes a healthy baby and a cheerful family. Eat right and stay healthy.

If this article helped you, let us know in the comments below! Don’t forget to share it with someone who may need it. You can find more articles on Women’s Health here. You can also use the Women’s Care feature in the GOQii App to track your menstrual cycles, pregnancy and more. Download the app now. 

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Spirulina: Nature’s Gift For Good Health

spirulina

Spirulina may be the “most nutritious food” in the world! It is a blue green algae (cyanobacteria) and partly responsible for oxygen in the air. It is also amongst the world’s most powerful supplements. Spirulina was consumed by Aztecs in the 16th century, and came to light again after NASA proposed that it could be grown by astronauts in space. Spirulina can grow in extreme conditions and it is generally cultivated in natural or manmade lakes, harvested and freeze dried for use. Nutritionally, it has more protein than any other vegetable, it is an amazing source of beta-carotene, various minerals and essential fatty acids.

Dosage: 1-10 gram per day, it can be taken as 2-4 grams 2 times a day or a capsule which is usually 7 grams.

Major Health Benefits of Spirulina 

  1. Powerful antioxidant and anti-inflammatory agent: Spirulina can protect against oxidative stress which is one of the main causes behind various diseases like cancer, diabetes, cardiovascular diseases, etc. Oxidative damage can harm DNA and cells inside the body. Phycocyanin is the main active component of spirulina which is a potent anti-oxidant and gives that blue green color to the algae. This component can kill the free radicals and cease the production of anti-inflammatory molecules, and provides magnificent antioxidant and anti-inflammatory properties.
  2. Reduces LDL (bad) cholesterol and increases HDL (good) cholesterol: Many studies have suggested that daily supplementation of spirulina (2-8 grams) helps in reduction of triglycerides by 16 % and LDL cholesterol by 10 %. This is because fat in the body is more susceptible to oxidation which is known as lipid peroxidation. Spirulina with its amazing properties helps the body in protection against this.
  3. Effective against Anemia: A single tablespoon of spirulina (7 gm) has 2 mg of Iron which is nearly 11% of RDA. This can help in improving mean corpuscular hemoglobin, improves energy levels and oxygen carrying capacity.
  4. Improves Immunity: A number of researches suggest that spirulina increases the production of infection fighting proteins, antibodies, T-cells that help in improving immunity and save us from infections and chronic illness like cancer.
  5. Excellent source of protein and healthy fats: A tablespoon of spirulina gives just 1 gm of fat, both omega 3 and omega 6 fatty acids. While the quality of protein is considered to be like eggs, it gives you all essential amino acids you need.

We hope you liked these facts on Spirulina. Do leave your thoughts in the comments below. Find more articles on nutrition and healthy living here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here. 

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In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]