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Can we replace white rice?

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Are you a white rice eater and looking to cut your rice intake but, findings it hard to do so? The best way to cut down on rice is to replace it with millets. Millets are also called wonder or magical grains. However, these wonder grains are not much recognized and used in today’s world of junk food and where refined flour has captured the whole market. Millet is full of nutrients your body needs, such as: Magnesium, Calcium, Manganese, Tryptophan, Phosphorus, Fiber, B vitamins, Antioxidants.

Most people have not even heard of millet forget knowing the benefits of millet nutrition. And yet, millet is one of the best-kept secrets of our ancient ancestors. Traced back to its origin, millet has been used throughout the ages and across many countries.

For centuries millet has been a prized crop in China, India, Greece, Egypt and Africa, used in everything from bread to couscous, and as cereal grain.

Some of the key reasons millet is part of your healthy Body Ecology diet is because it is:

*Highly nutritious – ideal for children

*Acts as a prebiotic to feed important micro-flora in your inner ecosystem

*Provides serotonin to calm and soothe your moods.

*Helps hydrate your colon to keep you regular.

*Great energy source – ideal for athletes

*Complete protein source when combined with legumes – ideal for a vegetarian diet

*Is alkaline.

*High amounts of fiber

*Rich in photochemicals including phytic acid, which is believed to lower cholesterol, and phytate, which is associated with reducing cancer risks.

*All Millet varieties show high antioxidant activity.

*Millet helps to control Blood sugar and Cholesterol.

*Digests easily.

*Millet Consumption decreases Triglycerides and C-Reactive Protein.

VARAGU/KODU MILLET The fiber content of this whole grain is very high. Varagu rice has around 11% protein, and the nutritional value of the protein has been found to be slightly better than that of Thinai but, comparable to that of other small millets. As with other food grains, the nutritive value of Varagu rice protein could be improved by supplementation with legume protein. It has high source of Protein, Calcium, fiber and Minerals. It can reduce body weight. Varagu increases Liver functionality and good for lympatic disorder. 

THINNAI RICE/ FOXTAIL MILLET: Thinai is fairly tolerant of drought; it can escape some droughts because of early maturity. Due to its quick growth, it can be grown as a short-term cash crop. It is adapted to a wide range of elevations, soils and temperatures. Its grain is used for human consumption. Rich in protein and minerals, increases kidney functionality. Best for muscle strength and hormonal imbalances.

FINGER MILLET/RAGI- Foxtail millets are ideal for reducing the cholesterol of the body, controlling blood sugar and aiding metabolism rate. It is highly rich in anti-oxidation, which removes all the acidic elements away from the body. Foxtail millets are also high in dietary fiber, which aids in proper breakdown of food and complete digestion. Ragi flour can be used in many different ways to make Roti, porridge and dosa or idli (steamed panckaes). It has thirty times as much calcium as rice, more than ten times as much fiber.

KUTHIRAIVALI RICE/PEARL MILLET: This particular variety is 6 times more nutritious than wheat. Rich in Protein, fiber, minerals and iron compared to all other grains. Good for Heart related problems, Anemic, Menstural Disorder and Diabetics.

SAAMAI RICE/LITTLE MILLET Samai is another reliable cash crop in view of its earliness and resistance to adverse agro-climatic conditions. Samai is suitable for all ages. Samai trend constipation. Stomach related diseases and improves Men’s sperm production. Diabetic patients and in women it could be a good idea for all periods and imaginary problems. Samai is rich in fiber, helps reducing fat, good for bones and muscles. 

Millets can be used to make many simple and easy recipes to replace white rice and has many healthy nutrients that makes the dishes more yummy by adding new flavor to them.

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“I knew it wasn’t going to be easy for me but, there is always hope and things do get better”

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He weighed on the heavier side. Could barely keep himself away from junk food. He also smoked and drank and he is all of just 25 years of age. He was on the verge of embracing a disastrous and unhealthy life. To add to this he suffered depression on the personal front and the situation was getting worse. On reflecting upon his situation in isolation he knew it was time for him to correct the situation and commit to a lifestyle with healthy habits.Let’s hear from Ritesh Sharma on his journey towards a healthy lifestyle

My life was a mess. I used to weigh around 90-95 kgs. I used to eat a lot of junk food. I used to drink and smoke a lot. Being a 25-year-old, I was surrounded by my kind of people and everybody was into this grave lifestyle. There was absolutely nothing active about me. I had no physical activities like playing a sport or going to the gym. On the work front too it was sedentary. I worked for a financial services company and most time I was confined to my desk. Also, the work was stressful.

To add to that, an incident took place in my personal life and that led me to a terrible depression. I was completely down and out but, I was also aware that I had to do something and get back on track. The only way I could think of getting back was through fitness. So I knew about Fitbit, Mi band. I looked up for more information on these products and while researching I came across GOQii.

On reading about GOQii I found that this band comes with a coaching facility. I read reviews on GOQii but, I do not go by reviews. I was clear I needed someone at that point in life to talk to me, motivate me and get me back on the right track. I got myself GOQii and Amy Shah is my coach. I realised a qualified professional will be able to answer my queries well and also help me positively. I knew it wasn’t going to be easy for me but, there is always hope and things to do get better.

It’s one of the best things that has happened to me so far. It’s been over 5 months since I am on the GOQii platform and its worked wonders for me. I am completely out of my depression. I have stopped eating junk food. To be precise two things that have completely changed for me is my smoking and drinking. I have drastically reduced my smoking and also I only drink occasionally from the earlier alcohol consumption and binge drinking. I have lost around 5 kgs. Ideally for my height   of 5’ 8” my ideal weight should be around 70 kgs I am told. I am working towards it.

My health goal when I got on board was one was to reduce weight and the second one was to get out my vices completely. I have kind of achieved both partly. I haven’t been able to quit smoking completely but it has drastically reduced. I am eating better and healthy. I have started eating salads and sprouts and eat 6 meals a day.

My coach has also been able to get me do some exercises. I make sure that I run on the treadmill for at least 20 minutes daily. I have started taking the public transport to work instead of driving so there is some amount of walking and I am able to clock at least 7000 steps on an average daily.

Inspired by GOQii and the lifestyle change that I am myself trying to bring about within me, I started my venture Yum Box, which serves organic and healthy fast foods. Since I used to gorge a lot on junk fast food when I was making the change to healthy food, I realised there was very little healthy snacking options. There are many like me who like to do some exercise and would like to eat some fast food. So I discussed with my brother why not start something that is organic and healthy and yet tasty. The idea was well accepted by few others as well. And that is how Yum Box in Gurugram (Gurgaon) started.

We provide free home delivery and its organic fast food which is preservative and chemical free and have a wide range menu and start with an all-day breakfast and have orders till dinner. We have pasta, salads, sandwiches, noodles and this is 100% chemical free and we tend to use olive oil whenever possible.

I feel GOQii for someone like me is apt because it keeps me motivated at all times, thanks to the coach. The only factor that helps me get up in the morning is my coach and I believe that it’s my turn now to support her and show her that I can do it and that I live up to her expectations. I have done so far and intend to continue this.

What does coach Amee Shah have to say about her player Ritesh Sharma?

When Ritesh started with GOQii, was a heavy smoker with a completely erratic life schedule with low activity levels. I got him to start walking and also reduce his driving and take public transport. He followed what I said and this has also helped him reduce his smoking quite a bit. He now follows a regular exercise regime which includes walking daily. He has also regularised his eating pattern and stopped all junk foods. He was so influenced by the GOQii lifestyle that he founded an organic health food startup in Gurugram (Gurgaon) and is highly motivated to maintain his own health and that of everyone around him.

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“With my coach’s efforts and my determination, I have been able to quit smoking after 29 years”

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At some point in time, we have all come across people who smoke. You also know how often they make resolutions to quit smoking and never end up keeping up with it. Quitting smoking can be a long and hard process. But, staying tobacco-free is the longest and most important part of it. Every day you must decide not to smoke today. One needs to create new habits such as drink lots of water, eat well and sleep well. Now that is exactly what S Balakrishnan (name changed to protect identity) who quit smoking after 29 years of smoking. Let’s hear from him what exactly did he do and how he did it…

I have not been a fitness freak or had a regular fitness regime. But, I would go for my morning walks daily. I never missed it and that was my only exercise towards being health conscious. As for my job it largely involves sitting at my desk but it is stressful. It’s the stress that was an excuse for me to increase my smoking along with being a habitual smoker since my college days. Smoking led me to acidity and lack of sleep as well.

The turning point in my life came when around 5 months ago, I attended a program organised by my company. At the programme, they gave out a fitness tracker–GOQii to create awareness of health and fitness among us employees and we were also told that the tracker is accompanied by a coach who will help us decipher the data tracked and give us tips on health and nutrition and lead a healthy lifestyle.

Initial one month I procrastinated on wearing the band. Then I decided let me try it out. My coach Sweta Karia has helped me a lot in my lifestyle change. My first health goal was to quit my smoking and reduce my acidity.

And I am glad to say that I have been able to stop my smoking habit for the last 1 month and this is one of my major achievements. I have been smoking for almost 29 years. If it was not for my coach I do not think I would have ever been able to do this.

Sweta did not do anything drastic to get me out of the habit. Our target was to get me off smoking in 3 months It was a slow and steady process. I used to smoke on an average 10 cigarettes a day. My coach systematically cut down the smoking from 10 to 8 to 6 to 5 then 4, 3, 2, 1 and then a lot of struggle and she was constantly supporting me then finally I was able to stop it. I’ve had also been asked to go for a walk whenever I feel the urge of smoking. But, I do not have the urge anymore.

My second issue was with my food habits. I thought I ate healthy but obviously, I didn’t. I lacked understanding on what to eat, how much to eat, when to eat, what should be daily water intake. All these concepts were well defined and explained to me by my coach over these last few months. Being on GOQii has helped me get clarity on lots of aspects of health and nutrition. It has helped me understand what goals I need to achieve, quantification and how I can achieve them.

The one thing I have realised with GOQii is that one has, to be honest to oneself and your coach and follow the tips given to you diligently to get the best results.

My acidity was aggravated due my excess coffee drinking and smoking. I used to drink 5-6 cups daily. I was asked to bring it down slowly. Old habits die hard but I tried.  I knew if I did not, it could only get worse and that would be painful for me.  I bought it down to 4, but coach asked me to take just half a cup every time. So, then the frequency also came down from 4 to 2.

My water intake has also increased from 1.25 litres earlier to the current 2.75 litres of water every day. This has helped me a lot. I have also started having a lemon juice after my morning walks and then have my breakfast and bowl of fruits. My vegetable intake has increased and then the food intake has reduced. I have controlled my rice intake to a large extent. I go for a maximum of vegetables and salads, sprouts, carrots etc. These small habit changes have proved fruitful.

My activity levels have also seen a gradual increase. I also participated in a 21 km run and 10 km run and could do it easily. I clock around 13000 to 14000 steps a day which is quite normal for me nowadays. Along with all this, my coach has also advised me to do some breathing exercise at least twice in a day.

One more point what I’d like to mention is that there are 4 units of service that is followed in this industry. These are namely Design of service, Delivery mechanism, Passion, Touch and Feel and lastly building long term relationships.

GOQii follows these four essential aspects very well. The band is designed so well that there is clarity in the band usage. It links to the app easily without a cumbersome process and easy to operate. The charging mechanism is also simple. So the first aspect of design and quality is taken care of. GOQii’s delivery mechanism is also well taken care of in the form of their communication, the follow-ups that they do on a regular basis helping you keep your goals extended etc. The third thing I’d talk about is the passion, the touch and feel and emotion attached is well delivered. Each one at GOQii is a passionate about their roles and that is evident in various ways.The coach takes part in helping you as one of your own family members and she guides you properly.If your step count is down they motivate you to do more

Lastly, GOQii is trying to build long-term relationships by constantly seeking feedback from players on what sort of improvement we are able to do etc. That stems from the CEO who is in constant dialogue with his players trying to understand their needs.They not only take feedback but also try and implement and then they demonstrate to you without even saying explicitly. But, the effects are visible.

What does coach Sweta Kariahave to say about her players?

Initially, his meals were not well balanced and he used to smoke 10 cigarettes per day.
He was very dedicated towards his goal to quit smoking completely within a time span of 3 months and with all the efforts he made things possible. Not only that, we worked on his water intake, vitamin C intake as his immunity which was at risk due to smoking and unbalanced meals coupled with high stress levels..

I have never heard a NO from him for anything that I have asked him to do. We made things happen slowly. We started with initially bringing down his smoking to 2 cigarettes per week and slowly by the end of 3 months we came to 0..and is still at 0.

The other goals were given 100% attention too by him which makes him feel much better now and he is super active, healthy and happy too with the lifestyle changes he has made!!!

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“Making a lifestyle change is easy but, requires determination to make it happen”

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Many people prefer to work out alone in the gym or find other ways to exercise in isolation. But, best of the fitness success stories are inspired by friends, loved ones and dedicated personal trainers pushing the individual along every step of the way to fitness.  Basant Chaturvedi also got inspired by his fellow CIO friend Kamal  Karnatak and got on the path to fitness. Thanks to him, Basant has improved his fitness a great deal. Let’s hear Basant’s story in his own words.

I work as an Associate Director-IT” with a confectionary MNC based in Delhi. My job is quite strenuous and my stamina levels were low. Due to this, I would get tired very soon and easily. I used to do yoga but, I realized Yoga only improves flexibility. Increasing my stamina levels was a challenge and the other aspect was that my sugar levels started rising.

I was totally clueless about what to do. I surely needed some advice from experts who could tell me what I am exactly supposed to do. Something clicked in my brain, I wanted to overall improve my health for my own good.  I started looking for options to better my health. This is when my friend Kamal Karnatak suggested GOQii to me.

He came as a god sent angel at a time when I most needed advice on what to do regarding improving my health. Kamal told me about the step count feature, about water intake, sleep and everything that came with GOQii and above all, the fact that the band comes with a Coach who will guide and help you achieve your health goals.

He then narrated his story of change to me and how a lifestyle change helped him lose weight and also take to running. I found it fascinating and coach aspect interested me a great deal. I decided to go for a GOQii band. I not only bought one for myself also got one for my wife.

I made a commitment to myself that I wanted to get fit and healthy. GOQii states that you have to be active all the time, increase step count, taking the right portion of food and not over eat. Following these rules helped me achieve the daily target.

Prior to GOQii on my hand, there was no expert guidance about what to eat and what not to eat and also when to eat what. And I learned about water too that it is a very good natural supplement. I never was aware of that. And, about the step count too, I was unaware that every day one should clock at least 10,000 steps to be healthy. I used to travel small distance also by car but, now I walk as much as possible , thanks to GOQii. I have stopped using the elevator. I stay on the 7th floor and walk up the flight of stairs. Initially, it was tough as I am also 42 years old but, now I have got used to it.

My eating habits have also changed. I was eating more fried food than healthy foods. Even during fasts I would eat fried foods like Poori (fried bread). Now all that has stopped and I follow a proper healthy diet even during fasts. I have also cut down on my sweets intake. My intake of fresh fruits has also increased. Initially salads and fruits never part of the diet. It was once in a way kind of foods to be eaten.

My activity levels have also regularized. The lethargic feeling has vanished. My day starts early in the morning with a run or a game of badminton and then I remain active through the day. I easily clock about 10K to 12K steps daily. Considering I am doing regular running and playing a sport my water intake has also improved.

I never used to track water how much water I was drinking daily, but now I try to hit my water goal of 2.5 to 3 liters every single day.

Deciding to make that big lifestyle change is often the easy part. If you’re not happy about something in your life, it’s easy to acknowledge it and say you’re going to change. However, to actually follow through and make that change happen you’ll need a ton of determination. It’s no secret that your body can often be inclined to take it easy—that’s why you need to bring a strong, determined attitude to every workout in order to get the most out of it, and don’t get discouraged by the long road ahead. It’s a simple concept, but it’s proven effective time and again.

GOQii concept and my coach have been extremely motivating. It is because of my coach that I have been able to do so much and not get exhausted. Motivation is the key factor for people like me and GOQii coaches are the best  very good as a motivator.

What does Coach Aditi Save have to say about Basant Chaturvedi? 

From the day I have got an opportunity to be Basant’s Coach, I am super proud of him and his disciplined lifestyle.

He is inclined towards fitness and wants to have an active life in a healthy way, he is a “no short-cut” kind of person and always achieves his targets with hard work and dedication. He is a fast learner and willing to take up my suggestions wholeheartedly and ready to experiment with different challenges and natural food options.

We have worked successfully so far and will continue working towards normalizing his blood sugar levels and to get relief from chronic back pain. It is his intrinsic motivation that in-spite of having these health issues he is one who will not give up easily and this super commitment towards health is what inspires him to consistently deliver an awesome performance.

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