Search Results for: metabolism

July 28, 2022 By GOQii 7 Comments

Lemon Water and Weight Loss: Are They Really Connected?

There’s no doubt that this bright yellow, all season fruit has innumerable advantages. If I were to list down the benefits, it would be endless. The foremost advantage of lemon is its power to enhance the flavor of our kitchen. Packed with vitamin C, calcium, potassium, phosphorous, magnesium, pectin fiber and citric acid, this fruit has been known to boost immunity and take it to another level.

It is anti-bacterial in nature, thus protecting you from the clutches of most infections. It’s also a blood purifier and known to rejuvenate the skin by taking away acne and wrinkles. It’s a perfect morning drink as it aids in the elimination of waste products from the body and promotes quick bursts of energy.

I have seen many people using lemon water as a way to lose weight, but does it really help in weight loss? The good news is that it does! Lemon water has shown to have real weight loss powers. It actually helps accelerate the process of weight loss.

Let’s understand the Mechanism of Lemon Water and Weight Loss

Drinking lemon water in the morning helps activate the detoxifying process. It clears out toxins and some internal waste from the body. Once the toxins are out, it accelerates our sluggish metabolism, increasing our calorie burning capacity.
It has diuretic and laxative effect, enabling smooth bowels and cleansing of colon. Lingering waste in the colon also adds on to the weight and results in bloating. Removal of the lingering waste helps drop some kilos then and there itself.
Lemon water helps cleanse the liver. Some components of lemon stimulate the liver to produce more bile. Bile is a chemical that helps in fat digestion. This process helps metabolize fat faster.
Having lemon water with a meal also stimulates the production of gastric juices that enhance digestion.
Lemon is packed with Vitamin C. According to an article published in the “Journal of the American College of Nutrition” in 2005, vitamin C is inversely related to our body mass. Reports suggest that having enough vitamin C can stimulate a series of chemical reactions that breakdown body fat and use it as energy.
It creates an alkaline atmosphere in the stomach which is conducive to weight loss and helps shed off the kilos faster.
It contains a fiber called pectin (especially the lemon peel). Pectin is known to cut down hunger cravings and provide satiety effects, thus, exerting control on overeating.
Last but not the least – substituting other drinks (colas/sugary fruit juices, etc.) with lemon water certainly reduces the caloric consumption, as lemon water adds ZERO calories to your body compared to other drinks. If you choose to replace the other drinks with lemon water every day for months or even a year, it will help you lose weight!

This simple and tiny fruit is the perfect example of how “Big Surprises Come in Small Packages!” Make it a point to begin the day with a glass of lemon water daily. Enjoy its positive effects on your health and weight in the long run.

We hope this article helps you! For more on weight loss, check out Healthy Reads. You can also reach out to a GOQii Coach who will help you form healthy habits for sustainable weight loss, by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#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

July 13, 2022 By GOQii 4 Comments

9 Diabetes Friendly Grains Beyond Brown Rice

Diabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or Gestational. As soon as we realize that we have Diabetes, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control. But apart from cutting down on sweets and adding less sugar to your tea/coffee, it is also extremely important to understand that we have to limit our calorie intake and add foods which have a low glycemic index to our diet.

Low Glycemic Index foods are those which take a longer time to get digested and therefore, release the sugars in our blood at a slow pace. This, in turn, prevents sudden spikes in blood sugar levels. So if you’ve been replacing your white rice, which has a high glycemic index, with brown rice, there are some other diabetes friendly grains you can explore.

9 Diabetes Friendly Grains You Can Consume

Amarnath: Gluten free, high protein (15-18%), a great source of calcium, fiber, iron, potassium, and many other vitamins and minerals.
How to cook: Add 2 cups water to 1 cup amaranth grain, bring to a boil, and then simmer for 15-20 minutes.
Foxtail millet: Gluten-free, high in dietary fiber, Low Glycemic index, reduces the levels of triglycerides, LDL and VLDL, magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body
How to cook: Pressure cook 1 cup of foxtail millet with 2.5 cups water and 1/2 tsp salt for three whistles. Turn off the flame.
Quinoa: Highest protein content, gluten-free, rich in fiber, iron, and magnesium. It is easy to cook as well.
How to cook: Pressure cook 1 cup of quinoa with 2.5 cups water for three whistles. Simmer for 5 minutes and turn off the flame.
Kodo Millet: High fiber and energy content and tastes like rice. Kodo Millet contains Copper, deficiency of which impairs sugar tolerance. Research has identified anti-diabetic compounds i.e. Quercetin and Phenolic acids which are present in Kodo Millet.
How to cook: Pressure cook 1 cup of Kodo Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Buckwheat: High in magnesium, phytonutrients, and dietary fiber and is gluten-free as well.
How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes.
Little Millet: Low cholesterol, gluten-free, high in protein and dietary fiber.
How to cook: Pressure cook 1 cup of little millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barnyard Millet: Gluten-free, has the highest fiber and iron content of all the millets.
How to cook: Pressure cook 1 cup of Barnyard Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barley: High in soluble fiber which prevents the carbohydrates from getting absorbed too quickly and raising blood sugar levels. Low glycemic index and high in magnesium as well.
How to cook: Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.
Rye: A very good source of dietary fiber, phosphorus, magnesium, and vitamin B1. It’s a rich source of magnesium too.
How to cook: Soak 1 cup of rye grain for about 2 hours. Combine the grains with 4 cups of water in a pan, bring to a boil, simmer, close with a lid and cook for about 45 minutes.

There you have it! 9 diabetes friendly grains that are great alternatives to white rice or in case you want to switch from brown rice. Before making any dietary changes, consult a doctor or your nutritionist for further guidance and in case you have any allergies.

We hope this article helps you! Do leave your thoughts in the comments below. For more on managing diabetes, check out Healthy Reads.

Let’s #DefeatDiabetes and #BeTheForce

July 9, 2022 By Sophya Sebastian 13 Comments

Healthy Eating: Nutritious Jackfruit Dumplings

Kumbilappam is an authentic snack of Kerala. It is made at most homes in Kerala during the Jackfruit season. These Jackfruit Dumplings are prepared using ripe jackfruit puree, jaggery, grated coconut, cumin seed powder, cardamom powder and rice flour. This snack has different names in different parts of Kerala such as Chaka kumbulappam, Chakka Appam, Vazhanayappam and Theraliyappam. The mixture is wrapped and steamed in Indian Bay leaves which imparts a special fragrance.

Ingredients:

Ripe jackfruit pods/bulbs – 2cups
Jaggery -1 cup (adjust according to your taste)
Grated coconut – 1 cup
Rice flour(roasted) – 2 cups
Powdered cardamom – ½ tsp
Crushed/powdered cumin seeds – ½ tsp
Bay leaves – 12
A pinch of Salt

Method:

Remove the seeds from jackfruit pods and pressure cook the jackfruit for 2-3 whistles.
After cooling, blend it into a smooth paste in a mixer and transfer it to a bowl.
Add jaggery, grated coconut, cardamom powder, cumin seed powder and salt and just pulse it (do not make it like a paste).
Add this mixture to the jackfruit puree and mix well.
Add roasted rice flour little by little and make a smooth dough out of it which is not too hard. If the dough is hard, add little water and don’t worry if the dough is slightly liquidy. The rice flour will absorb the moisture.
Cover and keep aside for about 10 minutes.
Make cones from the bay leaves using a toothpick. Leave the upper edge of the leaf to close the cone.
Put the dough into the cone and cover the top with the upper edge of the leaf. Continue the process until the entire dough is used up.
Place these yummy dumplings in a steamer and steam it for 30-45 minutes.
Serve warm! Once cool, you can store these jackfruit dumplings in a fridge and steam them before eating!

Quick Tips

You can use banana leaves if bay leaves are not available
You can also transfer the prepared smooth dough into a plate (brush a little ghee) and steam it in a steamer until done.

Health Benefits of Jackfruit Dumplings

The fruit is made of easily digestible bulbs with simple sugars that when eaten, replenish energy. 100g of jackfruit gives 94 calories, 1g protein, 2g dietary fiber.
It’s rich in vitamin C. Hence, it improves the immune system and slows aging of the skin.
High in antioxidants – Carotenoids, the pigments that give jackfruit its yellow colour, are high in vitamin A. These protect cells from damage, prevent eye diseases and heart diseases. Vitamin A is capable of keeping mucous membrane and skin healthy. Beta carotene present in the jackfruit lowers the risk of lung disease and oral cancer.
It has the potential to reduce the risk of heart disease due to its content of potassium, magnesium and fiber. Being a rich source of potassium, it has the ability to control heart rate and high blood pressure. The magnesium content helps in the absorption of calcium and strengthens the bones.
Improves the digestion as it is rich in soluble and insoluble fiber thereby and keeps your bowel movements regular.
It is a rich source of iron and helps in keeping anaemia at bay and improves blood circulation too.
Being rich in copper, it helps in thyroid metabolism especially in hormone production and absorption.

We hope you enjoy this delicious Jackfruit Dumpling recipe! Do try it out and let us know your experience in the comments below.

For more healthy recipes check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr