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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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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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Tired All The Time? Here’s What’s Causing It!

fatigueThe alarm is set for 6 am to go for a morning walk, filled with determination to start on a routine walk from the next morning, she went to sleep early. But, like any other day, the alarm went off, but as usual, she couldn’t get out of bed. With each passing day, it got difficult to even get up for work. This happened almost for 2-3 months when Ananya realized this was not just laziness but something beyond and decided to see a doctor. Ananya described that she had no energy to wake up in the morning and felt tired and exhausted by the end of the day. Sounds familiar? Yes! This happens to many around us or even to us. This syndrome is called Fatigue.

What is Fatigue?

Fatigue is generally defined as a feeling of lack of energy and motivation that can be physical, mental or both. Fatigue is very common. Fatigue can be caused by Physical (around 60%) as well as Mental causes (40%). Unfortunately, it can also occur in normal individuals who experience intense physical or mental activity (or both).

However, in contrast to fatigue that occurs with some diseases and syndromes, normal fatigue in healthy individuals is quickly relieved in few hours to about a day when the physical or mental activity is reduced and adequate rest is taken.

What Causes It?

  • Sleep Problems: Sleep Apnea, insomnia, working in shifts or work shift changes, pregnancy, extra night hours at “work”, gadget time, etc. can cause fatigue. For such problems, including foods like nuts or milk that are rich in tryptophan (sleep inducing hormone) can help get better sleep.
  • Dysglycemia: Skipping breakfast, long gaps between meals is known to cause irregular fluctuations in sugar levels. To avoid such irregularities one must have a healthy breakfast every day preferably within one hour of waking up. Always plan for a mid-meal snack especially when the gap exceeds 5 hours.
  • Nutritional Deficiency: Eating a healthy, balanced diet (proteins, carbohydrates, fats and fiber) is an important part of maintaining good health. It can help you feel your best. Include fruits, whole grains, and protein rich foods and avoid junk food, processed/packaged food.
  • Gut Disturbances: An acidic body doesn’t allow oxygen to be absorbed and in turn causes fatigue. Gastric issues such as bloating, constipation, food sensitivity/allergy, leaky gut (gastric reflux) all create havoc in our body resulting in physical and mental fatigue. Including adequate quantity of fiber, probiotics like curd and a good intake of water keep your gut happy and healthy.
  • Caffeine Overload: Limit tea/coffee/green tea to 2 cups/day. Avoid having it post sunset and near bed time.
  • Dehydration: When dehydrated, the fluid loss causes a drop in blood volume, which makes the heart work harder to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles. Maintaining a water intake to 2.5-3 litre is adequate for the majority of the population.
  • Metabolic/Endocrine causes: Vitamin D deficiency, Hypothyroidism, Diabetes, Electrolyte abnormalities, kidney disease, Liver disease can all cause varying degrees of fatigue.
  • Anemia (Iron deficiency, Vitamin B12 deficiency): It is one of the most common reasons of fatigue or tiredness in India and especially common among women.
  • Infectious Diseases: Viral infections, Hepatitis, Tuberculosis, cytomegalovirus (CMV), HIV infection, Influenza (flu), Malaria and many other infectious diseases can cause fatigue.
  • Medications: It might come as a surprise to you but many drugs like antidepressants, anti-anxiety medications, sedatives, antihistamines, steroids and even some blood pressure medications can cause fatigue.
  • Mental Health: Stress, Depression, Anxiety, Drug abuse, Alcohol abuse, eating disorders, (for example bulimia/anorexia), Grief and Bereavement are all few of the most ignored causes of fatigue. Awareness and proactive management of mental disorders is a must for living healthy.

Depending on the above reasons, the right treatment must be decided as it is important that the root cause of fatigue be treated and not just the symptom.

In the case of Ananya, on taking a proper history and some blood tests, she was found to have nutritional and Vitamin D deficiency. Once these were corrected she felt strong and active enough to start with her healthy regime.

Fatigue is a natural part of our lives, because of which we tend to ignore it and instead learn to live with it. This causes more trouble in the long run. We must look out for tell-tale signs of things we could do earlier but can’t do anymore, unrelated aches and pains or headaches and if found positive we must seek the right help. Don’t let feeling tired today ruin your attempt to feel healthy tomorrow!

If you’re looking to relax, meditate or practice yoga to ward off fatigue, ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

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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 […]