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What You Can Eat To Beat High Blood Sugar Levels

eat right to beat high blood sugar levelsModeration 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 

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5 Reasons Why You Need to Begin Weight Training Now!

weight training

We all want that lean body, six-packs and look absolutely stunning all the time. But, the one thing that always gets in the way is excess fat! It never leaves us, clinging on to the body like moss on stone. The funny part is that no matter how much you sweat on cardio, it doesn’t seem to help. Before you begin thinking there is no absolute solution, let me ask you if you’ve heard of weight training?

Before I get to telling you how weight training helps, let’s clear some misconceptions. It is a myth that weight training only bulks you up. People believe that one becomes heavy and bulky, especially women but that’s not true. Don’t worry, it won’t turn you into the Hulk. Secondly, for weight loss people often turn to cardio while neglecting weight training but that’s not the right route to go. Want to know why?

5 Benefits of Weight Training

  1. It Makes You Burn Fat: When you lift weights, you will be building muscles. Muscles require less space than fat. A person with more muscles may weigh the same as that of a person with more fat but the muscular person will definitely look much skinnier and toned.
  2. Protection From Injuries: Weight lifting makes the skeletal system strong. Not only bones, but muscles, tendons, ligaments and connective tissues as well. Strengthening these helps in preventing injuries and also reduces the risk for osteoporosis as it strengthens the bones too!
  3. Major Boost to Self-Confidence: Lifting weights improves overall physique of both men and women by building more lean muscle. It improves one’s body image. Imagine seeing a leaner and toned you in the mirror. Wouldn’t that boost your self-confidence? This in essence means you will have more energy, less stress, anxiety and depression. Indirectly, it is a good way to boost your mental health as well.
  4. Fights Insomnia: Weight training is exhausting! Once you’re done, you’ll sleep like a baby. If one is suffering from insomnia or finding it difficult to fall asleep, then weight training is the way to go! Cardio or any exercise helps but lifting weights is like a cherry on the cake. Just get up and hit the gym!
  5. Improves Flexibility, Stability and Balance: Lifting weights improves joint mobility through a full range of motion. It makes your joints flexible and strong. This in turn improves posture and provides the necessary stamina to perform basic activities such as walking, running and even performing other exercises and tasks including cardiovascular exercises.

You don’t even need a gym. You can literally lift weights at home too. If you haven’t thought of beginning your weight training journey, start now and get ready to see some positive change. To get a head start, join some online classes on GOQii Pro within the GOQii App and get the right guidance and motivation from certified experts in real time.

We hope this article motivates you to begin your weight training journey today. For more on Fitness, check out Healthy Reads. Do leave your thoughts in the comments below!

#BeTheForce

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Eat Chocolates Guilt-Free! Here’s Why!

World Chocolate DayThe next time you eat a piece of chocolate, you may not have to feel so guilty about it. Despite its bad reputation for causing weight gain, there are a number of health benefits of chocolate you might not know! Let’s explore them along with some guilt-free pairings.

Health Benefits of Chocolate

  • Antioxidant Rich: Its antioxidant potential have a range of health benefits. The higher the cocoa content, as in dark chocolate, the more benefits there are. Dark chocolate may also contain less fat and sugar, but it is important to check the label.
  • Improve Blood Flow and Lower Blood Pressure: The bio-active compounds in Dark Chocolate (Cocoa) may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
  • Protects Skin from Sun: The bioactive compounds in dark chocolate may also be great for your skin. The flavanols from cocoa can improve blood flow to the skin and protect it from sun damage. So, if you’re planning a beach vacation, consider loading up on dark chocolate in the prior weeks and months.
  • Improves Brain Function: The good news isn’t over yet. Dark chocolate may also improve the function of your brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well.

Despite these health benefits of chocolate, it doesn’t mean you should go all out and consume lots of it every day. It is still loaded with calories. You can have a square or two after dinner and try to really savor them.

If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar. Choose quality stuff — dark chocolate with 70% or higher cocoa content works just fine.

Guilt-Free Chocolate Pairings 

Chocolate Alone Is Good, but Chocolate With These Foods Is Better.

  1. Flirty Fruity: The darker the chocolate, the more bitter. The more bitter, the more it’s needs to be complimented by something very sweet.  That’s why dark chocolate goes great with ripe strawberries, pears, mangoes, bananas – the sweeter fruit, the better! White chocolate on the other hand is already very rich and sweet.  Pairing white chocolate with fruits that have a higher acidity or more mild flavor, such as tart berries and citrus, or mild melons and passion fruit, compliment this type of chocolate very well! If ever in doubt, milk chocolate is the best middle ground.
  2. The Naughty Nutty: Chocolate enhances the flavor of some nuts better than others. Peanuts, almonds, hazelnuts, and pecans have very distinct flavor components that go great with dark chocolate! They may be a little overpowering for some milk and most definitely white chocolates. It’s all about the balance.
  3. Let’s Get Cheesy: Rich, buttery, nutty, creamy – terms you can use interchangeably when talking about cheese and chocolate! It doesn’t initially seem like an obvious match, but certain cheeses and chocolates have flavor components that complement each other very well! A cheese that is more acidic and pungent, like a blue cheese or goat cheese, would go better with a darker chocolate that can stand its own among those intense flavors.
  4. Crispy Coffee: A more obvious pairing of chocolate would be with coffee! Both nutty and bold flavors go phenomenally well together, especially when paired correctly! Darker chocolates go with darker and bolder roasts, like an Italian roast. A breakfast blend is sensational with a few pieces of creamy milk chocolate! Lighter roasts, like Costa Coffees pair well with the lightest of “chocolates”—white chocolate!
  5. The Romantic Wine: Chocolate and wine both have very intense flavors! A bite of good chocolate can easily overpower the taste of a light red or white wine—as does a sip of good dry wine to less bold chocolates. The key to successfully pairing wine with chocolate is to match sweetness with sweetness! Pairing milk chocolate (or sweeter dark chocolates) with dessert wines, like a Vintage Port, Madeira, or a sweet sherry, is the easiest way to make a successful pairing. These types of wine bring a natural sweetness to help keep up with the sweetness of the chocolate. And when paired right, chocolate and wine can be extraordinary!

So, what are you waiting for? Let’s celebrate this World Chocolate Day with our near and dear near ones! Found these guilt-free pairings interesting? Do you have some combinations of your own? Let us know in the comments below!

For more on chocolate, check out Healthy Reads or to explore more benefits, ask a certified expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Causes of Bad Breath & How You Can Prevent It!

bad breathBad breath always turns people off. No amount of intelligence, beauty, or high fashion sense can make up for bad breath. It negatively affects all aspects of your life and turns you into a person who’s insecure with low self-esteem and no self-confidence at all. Imagine all the business deals and relationship opportunities you’ve missed because of your bad breath. Why suffer from this miserable condition? It’s time to take action and get rid of your bad breath. You can continue covering up those nasty odors or you can take action now to finally address your problem.

What is Morning Breath?

Morning breath is also called dragon breath or Halitosis. When food particles while eating, grind into small particles, it halts on the surface of the tongue, between the teeth or gum tissue. The bacteria in your mouth will break down those food particles which releases bad breath in the morning.

What Causes It?

  • Dryness in the mouth due to reduced saliva production at night or not drinking enough water through the day.
  • An unhealthy diet filled with salt, sugar, strong tasting foods like onion, garlic and fish, if the particles of food remain within the mouth in between your teeth.
  • Sugary diuretic drinks like tea or coffee or packed juice/soda or alcoholic beverages are additionally a standard reason for bad breath.
  • Nicotine products like cigarettes and tobacco also cause bad breath.
  • Medication like antacids, antibiotics leading to dryness in the mouth.

Serious health conditions which cause it include: 

  • Diabetes Mellitus (DM) also can contribute to bad morning breath.
  • Gut issues like IBS, Pylori infection, gastro-oesophageal reflux disease (GERD) due to regurgitation of undigested food which can cause bad breath.
  • Liver & Kidney Disorders provides you foul ammoniac breath.
  • Respiratory disorders –like Pneumonia & Bronchitis like the formation of pus.

How Can You Prevent Bad Breath?

  1. Hydration: Drink more water to moisten your mouth saliva before going to sleep at night. Keep a bottle on your nightstand just in case you wake up thirsty.
  2. Good oral hygiene: Brushing 30 min after a meal & before bedtime for a minimum of two minutes. It’s imperative to get rid of the food particles. 
  3. Tidy your tongue: Give your tongue a fast cleaning with a tongue scraper within the morning or evening after an extended day. Preferably used copper/tin scraper which has bacteria resistance properties.
  4. Oil Pulling: Every morning on an empty stomach put 1 tablespoon of cold-pressed oil within the mouth. You can use cold-pressed coconut oil/sesame oil for this purpose. Avoid using refined oil. Swish this oil within the mouth for 10 minutes then spit the oil out. This may assist you to scale back toxin not only from the mouth but also detoxify the body. Microorganism in our body is roofed with lipids (fat) so when spit the oil out the bacteria waste alongside the oil is pulled out from the digestion tract. It gives whiter teeth, fresh breath & overall healthiness. Check out other benefits of Oil Pulling here.
  5. Keep track of late evening/night meals: Avoid late-night snacks or sugar-rich desserts which promote bacterial growth and make your mouth acidic. Try to not eat at least 2-3 hours before bedtime. Minimize foods with strong-smell and high sulphur content like garlic, onions and boiled eggs that cause bad breath.
  6. Reduced smoking & tobacco use can improve your overall health. Chewing on fennel seeds cloves, chewing twigs like using the bark of Neem Datun are traditional practices. It helps your saliva pH+ by making more alkaline due to antibacterial properties, reducing dental cavities and bad breath.

If you suffer from bad breath, do try these suggestions. If the issue still persists, check with your dentist right away! For more useful information like this, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]