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Rice and Pasta Substitutes For A Healthier You!

rice and pasta substitutesRice and pasta play a big role in building our body weight. They are known to cause a sudden increase in our blood sugar levels, which may trigger insulin resistance in the future leading to diabetes. To help you out, we’re suggesting some rice and pasta substitutes. These substitutes can help us get healthier and provide added nutrients which is the need of the hour given the current pandemic situation where immunity and maintaining good health is everything! 

8 Rice and Pasta Substitutes 

  1. Quinoa: It is gluten free and a good source of protein. It contains nine amino acids, is high in fibre, magnesium, B vitamins, iron, potassium, vitamin E and various beneficial antioxidants. There are three main types of quinoa – red, black and white. You can opt for either one and they are readily available. You can pick up Quinoa from the GOQii Health Store for a discount using your GOQii Cash as well! 
  2. Riced Broccoli: It is a good alternative for people on a low carb diet. It has the same nutrient content as riced cauliflower. It is a good carb, high in fiber – which means it aids digestion, prevents constipation and helps maintain blood sugar levels. It is also an excellent source of vitamin C. It is a powerful antioxidant that helps prevent cellular damage and boosts the immune system. 
  3. Bulgur Wheat: This is another healthy substitute for rice. It is similar in size, but whereas pasta is made from wheat flour, Bulgur wheat are small pieces of whole wheat grains. This is used in tabbouleh, which is a Mediterranean salad with tomatoes, cucumbers and fresh herbs. With the amount of vegetable-based alternatives on the list, bulgur wheat is the lowest in calories. It contains 76 calories in ½ cup i.e. 91g, about 25% fewer calories than an equal serving of white rice. It is great for people who are trying to cut calories.
  4. Barley: It is a grain that is related to wheat and rye. It looks the same as oats and has a chewy texture. It is rich in many nutrients. It reduces hunger and helps you to lose weight. It improves digestion. With about one calorie a half cup – 81g serving as cooked barley gives you the same number of calories as of white rice. Yet, it contains more protein and fibre. It prevents gallstones and reduces your risk of Gallbladder surgery. It may help lower cholesterol and reduce the risk of heart disease. 
  5. Whole wheat couscous: It is a type of pasta that is used in Mediterranean and eastern cuisines which is made with small portions of flour. Whole wheat couscous is better than regular varieties, as it is high in fibre and proteins. It is good for weight loss and heart health. It is also good for strong bones and teeth. It improves our memory and our gut health. It lets you have a good night’s sleep. One cup of couscous does not contain more than 200 calories. 
  6. Bajra: Also called Pearl Millet, this grain is rich in magnesium, which helps keep the heart healthy. It has potassium, which dilates blood vessels, allowing blood to flow more easily. This helps reduce overall blood pressure. Bajra also has fiber that helps reduce LDL, or bad cholesterol. It has a nutty flavor, is high in fiber and is an excellent source of iron, protein, folic acid that keeps ailments like anemia, constipation, obesity in check and flushes away all toxins. This is good food for diabetics. Bajra grains are gluten free and ideal for weight loss, good skin and strong bones.
  7. Shirataki Rice/Noodles: Unlike regular pasta, Shirataki Rice or noodles are made from a root vegetable native from Asia called Konjac or Konnyaku. This fibrous root is gluten free, low carb, and low calorie. It has a good amount of fiber which can help you maintain good gut health and avoid issues such as constipation. It improves general bowel functions, which reduces your risk of hemorrhoids, diverticulitis and colorectal cancer. The fiber in Shirataki noodles is soluble fiber, which acts as a probiotic promoting the growth of healthy bacteria in the colon.
  8. Riced Cauliflower: It is an excellent low carb substitute for rice. It has a mild flavour and texture and looks a lot like cooked rice. Half cup of rice is equal to 57g serving of riced cauliflower, and has only 13 calories, compared to the calories of the same amount of rice. The fibre in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health. Studies link fibre rich veggies like cauliflower to lower risk of illnesses such as diabetes, cancer and heart disease. 

These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity. Barley has protein and fibre and Bulgur wheat is the lowest in calories. 

If you’re up for experimenting with something healthy, do try these substitutes and let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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Thank You For Being Healthy: Stories That Inspired Us!

Thank you for being healthyBeing healthy is not a race, it’s a marathon. It requires constant effort, patience, dedication and determination. Paired with the right guidance, you can become an unstoppable force of good health. Now, if you’re thinking you’re too busy, too old or if “this isn’t for you” then you need to read about our Elite GOQii Players who have turned their life around with simple lifestyle changes. 

Col. Ravi Minocha 

For instance, if you’re worried about being too old to begin your health story, our GOQii Player Col. Ravi Minocha will tell you otherwise. His Health Story began at the age of 80. He made everyone believe in the power of discipline, dedication and consistency. Due to the Osteoarthritis which had affected his knees, his mobility was restricted and this led to weight gain. 

But with support from his family and his GOQii Coach, he started working on his lifestyle, making small changes at a time. He was regular in updating his logs, which only helped his GOQii Coach improve his food and water consumption in a detailed manner. From taking small frequent walks , having anti-inflammatory food to having only millet based meals and detox water, he had made multiple changes in his lifestyle. Who could believe that a man who could hardly walk for 10 minutes at a time is now clocking more than 10,000 steps every day? With his efforts he was bound to get results as he lost 22kg in the span of 3 years. Isn’t it amazing?  

Kamal Nath Thakur 

Many times, we come across people who feel that the routine which they are following is a perfect one until they speak to one of our coaches. Kamal Nath Thakur who is a badminton player, did not take much interest in personalized health coaching initially, till he was infected with COVID. 

He thought of discussing his lifestyle with his GOQii Coach to see if there are any loopholes in his lifestyle. He was astonished by the detailed food log analysis and guidelines given by his coach. She helped him with respect to portion size, food timing, combination of meals and inclusion of different food groups. Not only this, but the strengthening and stretching exercises suggested by the coach helped him find relief from an untreated leg pain. From clocking only 3-4k steps to crossing over 15k steps every day, including strengthening exercises in addition to cardio practices, and being mindful of food consumption, he has come a long way!  

Ashima Dalela 

Our physical, mental and emotional health are closely connected to one another. If any one component gets affected, it causes disharmony. Player Ashima Dalela, who was suffering from gastric issues, visited more than 15 doctors but it did not help her. It affected her emotional health as well in the form of Anxiety attacks. 

After a doctor’s suggestion, she started using a GOQii tracker and personalized health coaching services. After listening to her ailments and lifestyle carefully, her coach suggested food like lemon water, detox water, curd, rice, kanji, etc. which improved her gut health. Her coach complemented it with a workout regimen .It was not easy for her to adopt so many changes but she could crack all the habits set with the help of her GOQii Coach . 

Her consistent efforts paid off! She not only found relief from the gastric ailments, but also her anxiety attacks. With incorporating habits like having fiber, a designed workout schedule she could also tackle health issues like hemorrhoids, irregular cycle and gain healthy weight to achieve her ideal body weight. Now she is focusing on improving her skin tone and texture. It’s so motivating to see how she is ticking off various medical ailments and setting new health goals one after the other. We can learn from her that lifestyle improvement is a continuous journey, there cannot be a full stop to it.

These Players Made Significant Changes But What About You? 

These players made remarkable changes in their health with minor lifestyle tweaks. You can do the same by following some of these basic habits: 

  1. Nutrition: Be mindful about what you eat. Replace refined, sugary, processed and packed food with natural, wholesome food. Include whole grains, proteins, fibers and healthy fats in the right proportion to your meals. This will nourish your body with the right nutrients and protect it from the effect of empty calories. 
  2. Hydration: Keeping yourself well hydrated helps circulate nutrients to each and every cell of your body. It’s advisable to consume moderate amounts of water at regular intervals rather than consuming large quantities at big intervals. We should avoid replacing water with fruit juices and aerated drinks to avoid unhealthy calories. 
  3. Exercise: Our body is like a machine. If you won’t move, it will catch rust. We should aim for at least 30-40 minutes of workout 5-6 days a week. It can be cardio activities like walking, jogging, swimming and dancing or strengthening exercises. It’s equally important to keep yourself active throughout the day. Reduce bouts of sedentary periods, take small walks, stretch your arms & legs frequently to keep a check on proper circulation and fat burn.
  4. Stress: In today’s world, stress is a constant trigger. You need to remember that you cannot change your circumstances, but you can change yourself! You can make yourself capable of handling stress in a better way so that it doesn’t bother you. To manage stress effectively, you can practice deep breathing exercises and mediation. Not only this, but positive affirmations and positive visualizations help a lot in reducing the cortisol surge which you get with high stress. It also helps you feel relaxed and at peace.
  5. Sleep: Light emitting from devices acts as the biggest enemy to the quality and quantity of sleep we get. It directly affects the melatonin hormone. Keeping gadgets away for 30 minutes before bedtime, indulging in relaxing techniques like listening to soothing music, reading book or spending time with family, helps in getting a good night’s sleep 

As a GOQii Expert, I request you to emphasize on healthy living by paying gratitude to your body. Yes, work and responsibilities are an important part of our life, but you can do justice to them only when you are Physically, Mentally and Emotionally fit! So if you want to begin your Health Story, sign up for personalized health coaching with GOQii and take the first step: https://goqiiapp.page.link/bsr

If you’ve been living a healthy life, taking charge of your health goals, trying to make changes to your lifestyle or are just taking the first step in your Health Story, we want to say, Thank You For Being Healthy!

Keep Going and #BeTheForce 

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Micronutrient Supplements: Are They Required?

Micronutrient Supplements

Micronutrient supplements are an affordable and effective way to ensure that you get the daily recommended intake of essential nutrients, vitamins and minerals for a healthy life. Many people grab supplements without consulting their doctor, which is quite upsetting for me. In a study, it has been found that a majority of people who take supplements don’t even need them and many use it as an alternative to a healthy diet.

A few days back, one of my players asked me if she can consume fat burning pills for quick weight loss and this made me write an article on this topic to spread awareness about supplements to our GOQii members as there are many people who might be thinking of using these supplements for easy weight loss. It is sad how advertisements target innocent people who are struggling with weight and other health issues.

What Are Some Important Micronutrient Supplements?

Most common supplements which are required by the human body are Vitamins, Minerals, Amino acids, herbal and antioxidants. Supplements are quite convenient for us to carry, consume and keep a check on our health. Let’s take a look at the role of supplements: 

  • Micronutrient supplements can simplify management of certain diseases
  • They can aid weight loss/gain
  • They are beneficial during pregnancy
  • Supplements can improve overall health and help in preventing certain age related health issues
  • It can boost athletic performance
  • Might lower your risk of osteoporosis or arthritis
  • Can provide you with extra nutrients when you diet is lacking in it

Can We Get Them From Our Diet? 

The answer is absolutely YES! Experts agree that the best way to get the nutrients we need is through food. A well balanced diet containing fruits, vegetables, whole grains, nuts, seeds, dairy, lean meat and legumes can meet the body’s requirements. However, it is extremely important to eat the right combination of food for better nutrient absorption. I have seen many people eating healthy food but with the wrong combination which does not give them expected results and they keep on wondering why? So, get in touch with your GOQii coach often to understand it. 

Knock-on effects of Certain Micronutrient Supplements

Most supplements are safe to consume if taken in moderation but there are certain exceptions which you need to keep in mind.

  • Vitamin E: is extremely important for protection against damage caused by free radicals.  Yet, if  taken in excess, can lead to brain stroke.
  • Calcium and Vitamin D: are the most common supplements consumed for meeting the body’s demands. However, excess use can cause kidney stones.
  • Vitamin K: People who are already on blood thinners should be very careful and consult their doctor or health care professional before using this supplement as Vitamin K is contradictory to medications taken to prevent blood clots.
  • Excess protein powder supplements have been associated with Coronary Heart disease.
  • High doses of Beta-carotene is linked to higher risk of Lung cancer.

Do We Really Need Them? 

No! Not everyone needs supplements as the nutrition requirement of the body can be met by adding a variety of healthy foods. However, supplements sometimes become necessary for people who are 60 years and above as the tendency of the body to absorb all the nutrients is lesser and for people who are not able to manage eating a healthy, balanced diet. Some supplements may have serious side effects as mentioned above. There’s little evidence that any supplement can reverse the course of any chronic disease. However, some evidence suggests that supplements can enhance health in different ways. Always talk with your health care provider if you’re thinking about taking dietary supplements and always remember that supplements are not a substitute for a healthy balanced diet. 

We hope this article on Micronutrient Supplements helps you make healthier choices. Do leave your thoughts in the comments below! For more on nutrition and supplements, check out Healthy Reads. You can also get this information, along with the right guidance and advice from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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How To Boost Metabolism & It’s Importance

boost metabolismYou’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii Coach, but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well? 

Why Is It Important to Boost Metabolism? 

  • It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
  • The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
  • It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
  • There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc.  that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It? 

Let’s understand certain ways in which we can boost metabolism  

  1. Protein: Eating more protein can boost metabolism to burn more calories.
  2. Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
  3. Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
  4. Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
  5. Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
  6. Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
  7. Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
  8. Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
  9. Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
  10. Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below! 

For more on metabolism, gut health and digestion, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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