Search Results for: carb

July 7, 2016 By Saba Mirza 3 Comments

Are you craving for Sugar?

If you are someone who is trying to control your urge of eating sweets but, in the end give in and eat them, then this article is apt for you.

To begin with I would like to clear the myth that ‘If you are craving for sweets it means that your body is in dire need of sugar’…this is an absolutely lame excuse by sugar lovers. If that was the case then your body is always in a need of other nutrients, then why don’t you ever crave for fruits, vegetables or cereals and pulses for that matter.

Her are few reasons you just want to grab that chocolate bar

A) After the Meals

Sometimes you crave for sugar even after a filling meal- the reasons might be Habit, Your meal type and the signal from your brain.

HABIT: Studies suggest that regular consumption of sugar and sweets causes changes in your brain’s neurochemical network and it will always remind you to have that sweet even after you have had a complete meal.

MEAL TYPE: Evidence suggest that meals which are rich in carbohydrate tend to make you crave for more sugar rather than the meals rich in proteins and fats.

BRAIN CHEMISTRY: A Carbohydrate rich meal causes high levels of glucose in your body which in turn directs the brain to release ‘serotonin’ which is mood elevating neurotransmitter…it gives your body a sudden high and as the glucose levels from simple carbohydrates settle down immediately, your body again demands for that ‘high’ and as you know simple sugars immediately release glucose in the blood and you tend to binge on that sweet..

-Gradually stop that habit of eating sweets after each meal. Remember don’t do it too hastily otherwise you will end up eating a big bowl of ice cream after some time.

-Do make your meals balanced and rich in variety. Include the right amount of complex carbohydrates like whole grain, good amount of PROTEINS like chicken, fish or pulses and beans and ample amount of vegetables. PROTEINS have a strong ability to stimulate the ‘satiety centres’ of your brain thus giving you a feeling of fullness.

B) WHEN HUNGRY

Being hungry for a long time is one of the major causes behind overeating of that sinful dessert.

SOLUTION you know…eat frequently and have nutritious snacks like fruits, raw vegetables, fruit smoothies, beans salad or chat etc.

C) UNDER STRESS

Stress initiates our body’s ‘fight or flight ‘response…this causes release of glucocorticoids which try to replenish the body’s energy loss during the condition of stress by demanding more sugar.

The other reason is depletion of serotonins in our brain that makes us feel sad and miserable, this in turn triggers the body’s need to have more carbohydrates.

HOW TO FIGHT IT:

-Divert your attention, take deep breaths, take hot shower, go for a walk, read a good book and even after all this if you still feel hungry grab a fruit or munch on those nutritious nuts.

D) YOU ARE CRAVING IT BECAUSE YOU ARE SIMPLY ADDICTED:

This is a never ending vicious cycle…you eat sugary food–tastes good, instant, brain is ‘happy’–Blood sugar spikes fast–hormones released in the blood to control this sudden increase in sugar levels–>Blood sugar drops rapidly–>insulin notices the sudden low in sugar levels–>Body takes the signal that it’s ‘starving’ and demands glucose–>Cravings restart.

NO,,that doesn’t mean that you are helpless 😉

HOW TO FIGHT:

-Keep yourself full-keep munching on nuts, dates, low fat cheese slices, fruits and vegetables like cucumber. This will help to not think about about that chocolate bar.

-Leave it gradually: Start having a small piece from that chocolate bar or a small scoop of your favorite ice cream whenever u feel that urge. This way you will not push your body into sudden deprivation

-Combine them: combine your favourite desert with some healthier options. Such as dip few apple slices in chocolate syrup or mix in fruits in your favourite ice cream

-Remove them away from your sight: Don’t keep any sweets in your purse, in your office desk or in your fridge.

-Make them healthier like have a whole wheat pancake sweetened with honey or fruit smoothie (sweeten it with honey or dates) or have fruit cream (with low fat cream).

So don’t give up and have a healthy and sweet life. To know more about GOQii and how it can help you control sugar click here.

June 24, 2016 By Trupti Hingad 2 Comments

Best Yoga Asanas for Hypothyrodism

One of the biggest battle for most people is ‘Weight Loss’. 90 % of the people are stressed and spend sleepless nights over not losing weight. The question in most individual’s mind is despite doing exercise and eating right why is it that I am unable to lose weight or maintain it?

Healthy foods, controlled portion sizes, regular exercise and peaceful sleep — these are the ingredients for losing weight.

One of the reason for not being able to lose weight could also be –Hypothyroidism, a condition where your thyroid gland function is impaired. Underactive thyroid gland plays a vital role in affecting the weight reduction journey.

It’s difficult for someone with hypothyroidism to lose or maintain a healthy weight balance as T3, the active thyroid hormone is low. T3 is a powerful hormone that regulates the body’s metabolism. The most important thing you can do for weight loss and for your overall health —is to get proper treatment for your hypothyroidism.

Losing weight is never easy, but, people can control it and shouldn’t struggle to lose weight. However, making a few dietary changes and regular exercise or Yoga may help in weight loss.

Here are some of the important yoga asanas which boosts the function of your thyroid gland and helps in weight loss.

To learn more about making positive changes in life get GOQii Subscription.

1. VIPRITKARNI:

It is a Mudra.Viprit means: reverse and karni means “by which”. Viparitakarni helps to balance the functioning of thyroid and eases the complication caused by hypoactive thyroid. This is also one of the important Asanas for thyroid disorder. This can be done for 2minutes maximum.It is also called as half shoulder stand.

Method:

Lie down on your back. Arms alongside of the body. As you inhale bend your knees and raise the legs and buttocks. Bring the palms under your hips to support the buttocks. Elbows remain on the floor. Straighten the legs vertically upwards. Relax the muscles of feet, legs, and hips. Shoulder and neck relaxed on the mat. Breathe normal. Remain in the position for few seconds and gradually increase it to 1-2min. Exhale, bend the knees towards your forehead and slowly lower the buttocks and legs and return to the starting position.

Limitation: Avoid with High BP and dizziness

2. SETUBHANDASANA (BRIDGE POSE)

This asana provides appropriate stretch on the back and suitable massage to the neck. It helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin hormone.This can be done for 2-3 min maximum.

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

Limitations: Avoid doing this pose if you are suffering from neck and back injuries.

3. MATSYASANA (Fish pose):

Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate the thyroid gland. It increases blood supply to trunk and neck region.

This can be done for 1-2 minute maximum

Method:

Sit in Padmasana, lean back,using elbow and arms to help balance yourself, until your had rest comfortably on the mat and your body forms a low arc. Use a low cushion for comfort at first, if necessary. Now extend your arms and grasp your toes on either side. Breathe normal. Rest till you can hold the posture. Exhale using the support of elbow come to the original position.

Limitations: Knee joint problems, piles, dislocation of knee joints.

4. USTRASANA (Camel pose): This can be done maximum for 2 minutes.

Method: This asana also give stretch to the neck.

Assume a sitting posture as in kneeling. Support the body on the toes and knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes. Keep arms straight then slowly life the pelvis while taking in the breath. Press the body above the waist slowly both outward and upward, throwing the neck downward. Breathe normal. Exhaling slowly come back to original position.

Limitations: Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.

5. SARVANGASANA (Shoulder stand pose): Sarvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition thereby helps in curing of thyroid. This can be done maximum for 3 minutes.

Method:

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.Using the arms as levers, raise the legs and back to a vertical position.

Bend the elbows and use the arms as props to steady the back by pressing it with the palms.The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

Limitations: Excess obesity, Myopia, severe spinal problems, pregnancy.

6. SIMHASANA: Simhasana or the Lion Pose resembles a squatting lion in the final pose. In Sanskrit, ‘Simha’ means ‘Lion’ and ‘asana’ means ‘pose. It is an excellent pose for thyroid gland.

Sit in the kneeling position or Vajrasana. Move the knees apart so that they make almost a right angle between them.Tuck your palms, under your thighs. The palms should face downwards and point towards the body. An alternate way is to keep the palms on the knees stretched and spread wide apart.

Bend forward slightly, resting the weight of the body on the arms.Now, tilt the head backwards. Keep the eyes wide open. Open your mouth and draw the tongue forward and downwards as much as you can.

Gaze at the space between the eyebrows with eyes wide open. This is called Bhrumadhya Drishti. In Hatha Yoga Pradeepika, an alternate gaze for the eyes is given as Nasikagra Drishti or gazing at the tip of the nose.

Breathe normally and deeply in this position. During exhalation make a sound ‘ahhh…’, to imitate the breathing of a lion with tongue outside. You may also roar like a lion, few times in this position. Relax your muscles in the back, abdomen and chest in the final position.

Remain in this final position for as long as comfortable.In some variations, the tongue can also be moved from side to side making the sound ‘ahhh…’

Limitations: For those with weak knee or ankle joints, this asana should be practiced with caution.

This can be practiced for maximum 3 minutes.

Diet is equally important and utmost care should be paid to it. I have herewith chalked out diet tips which is a mix of yogic and modern diet.

Yogic Diet tips for thyroid disorders

Diet with high fiber content should be taken.
Avoid excess eating of fats and carbohydrates.
Give more and more thrust on green and leafy vegetables.
Focus on eating seasonal fruits.
Ginger greatly enhances thyroid function. Chew ginger or have ginger tea.
Black walnut contains iodine, which nourishes the thyroid gland.
Foods like curd, fish, meat, eggs, radish, and oatmeal contain good amount of iodine. So take these foods regularly to control thyroid problems
It is recommended that you have Gomutra (Cow urine):Its anti-inflammatory, Anti- Bacterial, antibiotic and antimicrobial. It acts as an antidote. 10-15drops can be taken on an empty stomach in the morning. It works best if taken with Ashwagandha.
Bask in Sun: take sunlight /sun bath between 7am -8am.
Have 1 tbsp cold pressed virgin Coconut oil. It improves the function of thyroid hormone
Take foods such as carrots, pumpkin, sprouts, spinach, wheat grass seaweeds because of its iodine content.

Thyroid diet prevention & precaution

Cruciferous veggies can be eaten in limited quantity and should be cooked.Non veg foods such as fish —healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines can be eaten. Even eggs are healthy protein rich options to be taken in meals.
Spicy foods should by far be avoided as they are tamasic and interferes with keeping the mind calm and in a balance state which is very necessary to deal emotionally with the people having thyroid.
Refined and Preserved foods should be avoided to keep the weight in check.
Caffiene should be avoided because it hampers the healing properties of thyroid medications.

Begin with these yoga practices and maintain your thyroid hormones function and achieve a successful weight loss. Bring on a “new you” with these yoga Asanas.

Please Note: Sarvangasana and Vipritkarni needs to practice under guidance.

June 17, 2016 By Sushma Tharanth 2 Comments

The 6 tastes- the balanced nutrition in your diet

How to have a balanced diet

Did you know that the taste has a direct energetic effect on digestion?

The sense of tasteis a natural guide towards proper nutrition.For ages, humans relied largely upon taste to discover healthy foods in nature and avoid toxicity. Every taste has a long term effect on our metabolism after digestion is complete, and all the nutrients have been assimilated in the tissue. There are six tastes in nature by which all foods can be categorized. These are sweet,salty,bitter, pungent and astringent. These six tastes are unique and naturally guide us towards body’s nutritional needs. Each taste has its own therapeutic effects and changing impact on our body from the time it enters the body till it is absorbed.

taste 2

Let us know these tastes in detail…….

Sweet- The sweet taste is highly nourishing, infact the most nourishing of all tastes. Sweet food is excellent for building the bodies seven vital tissuesplasma, blood, fat, muscles, bones, marrow and reproductive fluids. Sweet food also increases the saliva, soothes mucous membranes and burning sensations, relieves thirst and has beneficial effects on skin, hair, voice and fertility. Sweet taste is found in milk and milk products, legumes like beans and lentils, sweet fruits like mango, banana, and certain cooked vegetables such as carrots, sweet potatoes and beets. The source being carbohydrates, protein and fat.

Sour- The sour taste wakes people up and ensures their thoughts and emotions become clear. Sour food stimulates and boosts digestion, helps circulation and elimination, strengthens the heart, maintains acidity, sharpens the senses, and helps to extract the iron from food.Sour taste is commonly found in citrus fruits like lemon and oranges, yoghurt, cheese and sour creams and fermented foods like wine and vinegar. The source being organic acids, ascorbic acid, citric acid and acetic acid.

Salty-The salty taste provides solidity and structure to people, improves digestion, liquefies the mucous, maintains mineral balance, aids in elimination of waste and calms the nerves. It also improves the radiance of the skin and promotes overall growth in the body. Salt is mainly found in minerals and not in plants, such as sea salt, rock salt, sea vegetables like sea weed and kelp. The source being mineral salt.

Pungent- The pungent tasteis the hottest of all six tastes. The pungent taste in food stimulates our digestion, boosts food intake and makes sure our waste products are burnt. Pungent food ensures that we think quickly and clears the sinuses, promotes sweating, aids circulation, improves metabolism and relieves muscle pain. The pungent taste is found in certain vegetables such as chilly peppers, garlic and onions, and in spices like black pepper, ginger and cayenne. The source being essential oils.

Bitter- Bitter is a dehydrating taste, thus increasing the strength and vigor in an individual. Though the bitter taste is often not an appealing one, it stimulates the appetite and helps to bring out the flavor of other tastes. It is a powerful detoxification agent, and has antibiotic, anti-parasitic and antiseptic qualities. It is also helpful in reducing the weight, skin rashes, burning sensation and nausea. Bitter taste is found in green leafy vegetables such as spinach, green cabbage, bitter guard, herbs and spices like fenugreek and turmeric, coffee, tea, and certain fruits such as grapefruit, olives and bitter melon. The source being alkaloids.

Astringent-Astringent taste is classified more in relation to its effect on the tongue than its actual taste. It has a very cooling effect on the body. Astringent taste is found in legumes like beans and lentils, fruits such as cranberries, pomegranate, pears, vegetables such asbroccoli, cauliflower, asparagus andturnip. Grains such as rye and quinoa, spices such as turmeric, coffee and tea. The source being Tannins.

One should incorporate all these six tastes in each meal, which keeps one balanced and satisfy each of the major dietary building blocks. This can thus avoid food cravings and over consumption of certain foods.

May 20, 2016 By Anusha Subramanian 2 Comments

“The fitness tracker has helped me bring about a discipline within myself”

He is a busy financial services profession and practically lives out his suitcase. He was leading a sedentary lifestyle with no workout or any fitness regime whatsoever. To add to this he would eat out more often than not. All put together it was a recipe for an unhealthy lifestyle. He needed to change that for himself. He decided to run the marathon which means it will automatically motivate him to run and do exercise every day. Let us hear it from Gawir Baig how he managed to shed his sedentary lifestyle and run a marathon.

I work in the financial services sector and my job is hectic that involves lots of travel. I practically led a very sedentary lifestyle with no much workout or exercise regime and lots of eating out. Everything combined was getting me to be unhealthy. I decided I need to do something about this and decided to run the 2015 Mumbai half-marathon and even registered for it. My wife was aware of it.

3-4 months before the marathon she gifted me a GOQii fitness tracker to start preparing for the marathon using GOQii as a tool, as a catalyst which could help you in getting ready for the marathon. Technically I got a GOQii in October 2014 and ParwageAlam was my coach.

The reason I was given the GOQii was to use this as a tool to start running and maintain the habit of running which could help me later to run 21 km half-marathon. I have run a bit in the past but because of my travel schedule, I was not regular. GOQii has helped me because I have a coach who monitors my activity, what I eat, what kind of diet I am following, the portions I am eating and whether I am drinking enough water or no.

The tracker has helped in terms of getting into a rhythm of following a fixed pattern for running and exercise as well as the dietary part. It helps me in bringing some kind of discipline within me amidst all the madness around. When I am traveling and even otherwise I used to eat out often and followed a very unhealthy diet pattern. By having a GOQii coach this has reduced drastically.

My coach then gave me a plan of how should I go about running for the next 4 weeks before the marathon. So maybe Monday 3 km then a break, Wednesday (3+2) km and so on. It was a pattern that helped me in terms of also increasing my stamina for running the marathon. I still consider the best part of this entire GOQii experience in terms of someone as a coach proved good to build up the stamina for the marathon.

I run better now and hence still continuing to run. I run about 4-5 days a week. I have come to a stage where if I do not run I don’t feel good. I run about 5 km and cool down on 1 km and warm up of 1 km; so 7 km altogether.

There have also been some habit changes brought in such not having a fruit after a meal. I have started having more proteins during lunch time. My lunch used to be completely carbohydrate driven now I include curds. I am not a vegetarian but my lunch is mostly vegetarian lunch so there is hardly any protein in that. Adding some curd is good protein. These dietary changes that I have brought about are helping me and I think the other thing which has really benefited me is having 5-6 meals a day.

Small and frequent meals which I wasn’t having earlier. I used to have good breakfast, a good lunch, a good dinner and sometimes maybe an evening snack which was very unhealthy evening snack. Frequent meal intake is something which is brought to me and I am continuing to do that.

On the sleep cycle, I wouldn’t say much because that’s correlated to the kind of work I do. I have to improve my sleep cycle. But, I am glad that on the dietary part and with regard to exercises GOQii has brought a good impact.

My health goal when I started on GOQii was training for the marathon. At that time, I also weighed close to 100. There was an instance when I was about to do skydiving and the threshold for skydive was 100 kilos, it was mentioned over there although they were a bit fine even if it is above 1 or 2 kilos above 100. I was almost at that threshold.

When I started preparing for the marathon, my weight reduced to about 92 kilos. Now my health goal is also to further reduce my weight by purely doing more activity and eating right. Over the next 18 months, I want to have a normal life and eventually bring down my weight to 82 kilos which are actually the right weight as per the BMI section. I am still at about 92.

I am happy with my progress thus far. Now I really feel bad if I don’t run on a particular day. Frequent meal system is what has been inculcated in my dietary habits and that has resulted in the gradual weight loss.

What does coach Parwage Alaam have to say about Gawir Baig?

Gawir Baig is a guy with full determination. If he decides to do something – he will achieve it. When he joined GOQii he wanted to run Marathon, so I guided him with the proper schedule of running and following up with the practice session. He was really amazing – hardly miss his workout (running practice + Strengthening exercise). Then on the final day of Marathon, he completed his first half marathon within two and half hours.

During his practice session, he challenged himself to run 10 KM in 68 Min on 23rd August, which was the qualifying run for Marathon and he prepared himself within 3 weeks despite his work schedules. Simultaneously he also followed all the tips in terms of diet pattern. He properly maintains his protein, carbs, vitamins intake and tries to have a balanced plate in every meal which has also helped him get lighter.