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August 22, 2022 By Shaeba Shaikh 1 Comment

How To Build Endurance and Stamina

When you go for your usual runs, do you find yourself grasping for breath? Is it difficult for you to run for a longer period without tiring yourself out? Do you want to run freely and participate in marathons and other sporting events? It’s time to improve your endurance and stamina! We’ve got you covered with tips that will help you increase your speed and improve your time duration while avoiding injuries.

Tips To Improve Endurance and Stamina

Endurance and stamina are the body’s ability to exert itself to its maximum without completely gasping for breath while being able to speak a sentence. There are certain tips and tricks to increase and build endurance and stamina.

Maintain a Schedule: with 2-3 short distance runs and a long distance run at least once a week to acclimatize the body to run farther distances and to build Aerobic capacity. Then slowly try to increase the duration of the run by 1km per week or 0.5 km per week depending on your fitness levels. For instance, 2-3times, 5-8km runs in a week with one 10km run in the first week (this is for athletes who are at moderate level intensity). With increasing the distance by 0.5-1km per week for Long runs for a couple of months, followed with increasing the Speed needed to cover the same distance.
A simple rule of thumb that can be followed here is the FITT (Frequency of exercise, Intensity of Exercise, Type of Exercise and Time duration needed to complete a distance) principle: Always increase the time duration first (of the long runs) in the first few weeks of training. Then increase the speed/intensity of the workout in the coming months of training. This trick helps in preventing any form of injury.
Muscle Strengthening: For completing marathons in less time and improving speed and fitness, strengthening the core muscles and the lower body muscles is a necessity as doing only cardio will reduce the resistance in joints and muscles. The weight of the entire body lies on the legs and is supported by the core muscles. It would be great to sneak in a couple of days of weight bearing strength training into the schedule. But my advice would be try for more repetitions and lesser weights while doing strength training (avoid extremely heavy weights as the goal is to build on Muscular Endurance and strength and not become bulky).
Nutrition: is as important as exercises for improving stamina. It can make or break a performance. 1-2 bananas or 12-15 grapes 20mins before a short run would be a great option or 1 bowl muesli with 1 banana and milk would be perfect 1-1.5 hours before a long run. Even 1-2 Idlis 1 hour before the workouts would be a perfect blend of Carbs, Proteins and Salt. A homemade Nimboo pani with pink salt and jaggery/sugar would be great to be carried for sipping during the runs or a coconut water or even an electoral would work the trick for long runs. 20-30mins post workout is the window of anabolic opportunity where max absorption of nutrients happens. Preferable to have post workout nutrition within 20mins of workout. Dates(4-5 in nos), Prunes(handful), Banana(1-2), Raisins(handful), Grapes(12-15 in nos), Watermelon(1-2 slices) along with a glass of Milk or Whey isolate or 2 (whites):1(yolk) eggs for proteins would be great. Even having your Breakfast rich in carbs-proteins immediately post workout (if a morning run) would work as a fantastic post workout meal.
Recovery: No training or progression with any goal is complete without sufficient rest and recovery periods. Sleep, rest is essential to excrete toxin and lactic acid build up in the body. It is very important to also reduce the levels of the stress hormone Cortisol (which also increases with training), it helps in recovery of every cell and muscle in the body thereby enabling better performance.

Simple things like doing an active warm-up pre-workout and static cool down stretches post workout is essential to prevent any forms of injury and will indirectly help in building endurance and stamina.

We hope this article helps you improve your endurance and stamina. To read more about indoor workouts, check out Healthy Reads. For tips on weight/strength training, and to workout with our experts on a live session, subscribe for a GOQii Pro class within the GOQii App.

Don’t forget to leave your thoughts in the comments below!

#BeTheForce

August 12, 2022 By Tahurah Muqeem 1 Comment

Food is Your Fountain of Youth! Healthy Eating Tips for the Elderly

As we mentioned in our IndiaFit Report 2020: India’s Ikigai – The Secret to Longevity, there are some folks who manage to live long and healthy lives thanks to their discipline, but most people usually find their health crumbling. In old age, a human either becomes disinterested in eating or can’t manage their meals due to medical conditions which make eating difficult. There is a loss of appetite as anxiety, depression, irritability or gastric trouble become commonplace.

The body of the elderly needs to be cared for and fed with good food so that it helps in combating stress, depression, fight inflammation and pain. With the growing rate of diabetes in the mid-40s, by the time a person reaches 70-80 years of age, the damage done to the organs by diabetes or any other lifestyle disease is unpredictable.

Healthy Eating Tips for the Elderly

It is important that the elderly eat small meals at frequent intervals. The diet should be a balance of carbohydrates, proteins, fats, vitamins and minerals. In fact, the food should be appealing. Let’s see how we can incorporate all of this:

The diet of the elderly should contain complex carbohydrates like Wheat, Oats, Ragi, Jowar, Brown rice and should avoid refined cereals like white bread and maida.
Protein is a very important nutrient because there is a lot of muscle wastage that occurs in old age. Loss of skin tone, loss of skin elasticity is profound. The diet should include good sources of proteins such as lentils, dals, soybean, milk and milk products. For non-vegetarians, boiled egg whites every day is recommended. Opt for skinless chicken which can be grilled, roasted or used in soups.
Healthy fats are essential to protect the heart and provide essential vitamins such as vitamin E which protects the body organs and nourishes the skin. Include soaked almonds, walnuts, dates, dried figs in the diet in the form of morning snacks. Fish like Salmon provides Omega 3 fatty acids which help fight against cancers.
As we age our digestive system slows down. Many face a problem digesting fiber. While it is easy to consume salads or raw veggies, for some, it is difficult and leads to constipating, bloating or gassiness. In this case, it is better to consume vegetables which are boiled or steamed. Unstrained vegetable soups and vegetable smoothies are good options as well.
Including 1-2 servings of fruits every day is crucial. Fruits not only regulate blood sugar but also provide essential minerals and vitamins to the body.
The most important thing is to hydrate, hydrate, hydrate and hydrate! Especially at old age, it is more important to consume 2-3 liters of water every day. Having 1 glass of warm water immediately after waking up stimulates the body cells. For improving digestion, consuming 1 glass of warm water half an hour before and half and hour after meals is a must.
Don’t forget to include anti-inflammatory foods like turmeric, ginger and cinnamon. They will help protect against bone disease and reduce joint pains while protecting the heart. Consuming ginger water in the day helps treat various digestion related issues as well.

What’s an Ideal Meal Plan?

If you need a roadmap or an ideal plan, here it is:

Start the day with a glass of warm water, lemon water or ginger water with half tsp of honey.
Eat a healthy breakfast consisting of oats porridge, khichdi, vegetable idli, paneer dosa or poha with a glass of milk or boiled egg white.
Mid morning should contain a fruit which can be an apple, guava, watermelon, pears, banana, papaya or you can have a mixed fruit bowl as well.
Lunch should include roti or rice with 1 bowl dal, a bowl of vegetable curry, 1 salad and 1 bowl of curd.
Dinner should be the same as lunch, although, it should be lighter. Cut down the quantity of rice/roti. Eat dinner at least 2-3 hours before bed to ensure proper digestion.
Before bed, drink low fat milk to ensure good sleep and provide your body with calcium for strong bones. You can also add turmeric to it for extra benefits!

Before you undertake this meal plan or decide to follow it religiously, you need to consult your doctor or nutritionist to check how it may affect any existing medical condition you may have. Along with all kinds of fruits, veggies and healthy foods, don’t forget to stay active!

We hope these healthy eating tips for the elderly help you. Do share your thoughts in the comments below. To subscribe for GOQii’s personalised health coaching and get more of these tips from a GOQii Coach, click here: https://goqiiapp.page.link/bsr

#BeTheForce

July 31, 2022 By Urvi Gohil Leave a Comment

Healthy Eating: Golden Vegetable Bites

Today, let’s look at an extremely flexible recipe where you can use the veggies of your choice or based on what is available with you. These Golden Vegetable Bites will take a little time, but they’re definitely worth the wait. Here’s your go-to Golden Vegetable Bites that are fit for a snack as well as a meal.

What You Will Need

Water: 2 cups
Cumin seeds: 1 tsp
Grated carrot: ½ cup
Peas: ½ cup
Grated ginger: 1 tsp
Green chillies (finely chopped): 3-4
Curry leaves: 4-5
Roasted semolina: ½ cup
Chopped onion: ½ cup
Boiled + grated potato: ½ cup
Shredded paneer: ½ cup
Chopped coriander: ½ cup
Salt as per taste
Red chilli powder: ½ tsp
Turmeric: ½ tsp
Garam masala: 1 tsp
Chat masala: ½ tsp
Lime juice: 1 tsp
Rice flour: 3 tbsp

How To Prepare

Heat a pan and add 2 cups of water. Add in jeera and boil for a few minutes.
After the water starts boiling, add the carrot, peas, ginger, green chillies and curry leaves. Let it cook for 2-3 min.
Pour ½ cup of roasted semolina, stir well and let it soak the water. Stir continuously.
Cook the semolina for a while and then add salt with ½ cup of onions. Make a medium-thick consistency.
Off the flame and mix in potatoes, paneer, coriander, salt, lemon along with masalas.
In the same mixer, add rice flour for binding and mix well.
Now take a tray and grease it well with oil or apply greased butter paper on the tray. Spread the mixer over the tray and let it be of medium width, not too thin and not too thick. Keep this in the fridge for 1 hour.
After an hour take it out and cut it into squares using a sharp knife.
Now heat a pan and brush some oil, put the veggie squares on it to roast.
Once golden brown, flip the side and cook it well. Once it is brown on both sides, take them out.
Enjoy it with green chutney.

Highlights of the Golden Vegetable Bites

Gives you the required satiety and a great variety for a snack.
A good combination of protein, fiber and carbs.
Easy to make with minimum ingredients.
You can also add a little bit of cheese!

We hope you enjoy this recipe and do let us know your thoughts and experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach for customized meals to suit your health goal by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

July 20, 2022 By Komal Mehta 9 Comments

What You Can Eat To Beat High Blood Sugar Levels

Moderation is key – this holds true for everybody and everything, especially if you are suffering from or trying to manage diabetes. There is no specific diet plan or pattern for Diabetes. It’s the small changes that you make with foods which help you manage your blood sugar better.

The Right Eating Habits To Beat High Blood Sugar Levels

Have small but frequent meals: Having small meals will control the sugar spikes. Long gaps between meals can increase as well as drop blood sugar levels. Long gaps also leach out energy and makes you feel tired. Having 4-5 small meals with balanced carbohydrates helps managing blood sugar well.
Choose the right carbs: All the grains have carb, be it potato or oats, it’s the quality which matters. Opting for carbs allowing slow release of sugar are best to choose. Carbs with high fiber content like whole wheat flour, Sorghum (Jowar), Finger Millet (Ragi), and Oats can help control blood sugar as it will release the sugar slowly and help you control those spikes.
Avoid processed foods: We all know refined foods and packaged foods are not that great for our health. With diabetes, it affects blood sugar directly. Refined foods get absorbed very easily as they lack fiber – which can easily increase sugar. Always add lots of vegetables if packaged food is the only option. Rely on portion control for best results!
Add more proteins: Protein-rich foods are not readily available to raise blood sugar. You will see the positive impact on blood sugar once you add protein foods with every meal. Having more sprouts salad, cottage cheese (paneer) bites, or curd raita fills you up as well as stabilizes sugar.
Include Fiber: Fiber plays an important role in the digestion of food. Fiber not only delays sugar absorption but also binds cholesterol and reduces the risk of obesity as well as heart ailments. Don’t think twice before adding some raw salads or veggie soups to major meals.
Cut down fat: There is nothing wrong if the fat is coming from right sources. All vegetable fats from avocado, seeds, nuts like peanuts, almonds, home-made clarified butter (ghee), etc. are good to go. Just make sure it is in moderation. Good fat helps you manage weight, which has a direct relation with sugar control and in a way, also helps release sugar slowly as fat takes time to digest.
Exercise: Even if you control your food habits well, if your muscles aren’t moving, you might not get to see the results you want. Just a 40-minute brisk walk can help increase blood circulation, manage weight and fat metabolism. Every 5% reduction in weight can provide a positive result with diabetes, heart health and overall well being.
Cut out the refined sugar: Aim to have as little sugar as possible. Direct form of sugar results in major spikes. Refined sugar, candies, cakes, and pastries, etc. stay for 3 months as the blood RBC is made every 3 months. High HbA1c is associated with long term complication. It is best to try and keep your HbA1c in control by having a good portion control with right choice of food. Cut out on these sweets and go for healthier alternatives like jaggery.

Don’t fall for “diabetes friendly, sugar free products”. Just choose from the natural food to beat high blood sugar levels. It’s not too difficult! Just follow the tips above and you will feel better!

We hope this article helps you beat high blood sugar levels and manage Diabetes effectively. For more articles on managing diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce