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Customized Postnatal Health Plan with GOQii

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Being a mom in today’s world, involves juggling a job, your chores, errands and ofcourse your family. Squeezing in some “me time” among the hustle and bustle seems close to impossible with all tasks already laid out on your schedule. But as the tale goes, catering to your health and throwing in some exercise goes a long way in assisting you with all that is lined up in your daily to – do list. We can help you build a customized postnatal health plan for shedding weight, which includes a diet and exercise plan. You will be able to interact with a doctor, who will be able to assist you with your postnatal health.

Making You A Part Of Your Day

Formulating a good exercise regime is vital to attain fitness goals. It is always good to get in your daily routine first thing in the morning. While a day is full with meetings, and other household tasks, there is a very good chance you may neglect a workout or find an excuse to skip it. Working out in the morning, not only gets your daily exercise out of the way, also sets up your tone for the rest of the day. It boosts metabolism and also the endorphin released helps to spike up your mood and increase energy levels.

Another important fact to keep in mind is that a nutritious diet assists in reaching your fitness goals. Finding time to prepare meals to attain a balanced nutrition is sometimes difficult. You should incorporate essential nutrients in every meal that you take. After delivery it is often paramount to lose the additional pounds you have packed on during pregnancy. In the first few months post delivery, the weight sheds off quite effectively, couple in breastfeeding, and moms note a constant reduction in their weight. However, with time a plateau is attained, and pushing forward to lose more weight is where new moms struggle the most.

A diet conducive to weight loss consists of minimally processed carbohydrates and fat, and a diet rich in fibre, protein and high energy carbohydrates. While the former provides almost zero nutrition, the latter is packed with energy boosting components. This usually includes food like fruits, fresh green vegetables, high fibre carbohydrates in the form of brown rice, pasta and bread and  protein sources include eggs, lean chicken, fish and legumes.

While all these are essential, putting plans into action is where the real conflict lies. A few tips include:

  • Setting a plan in writing: This makes you accountable and more likely to complete it. Noting it down as a task rather than a lingering thought will help you accomplish it daily.
  • Enlisting assistance: It is never a shameful thing to admit that you need help. Ask your spouse, friends and family, to help you with household chores and looking after your little one. Making time for yourself is crucial in order to look after your family.
  • Set realistic goals: While we all wish we looked a certain way, having a clear idea of what is achievable goes a long way. Start with a kilogram a week, and in no time you will find that you are able to achieve more than you set out to in the first place.
  • Choose what works for you: Be it a fitness regime or a diet, use what works for you. There are a plethora of options out there, when it comes to food as well as exercise regimes. Feel free to experiment and mix it up. Ultimately you will find something that suits you.

GOQii is teaming up with Babygogo 

We are giving 10 lucky moms a chance to win GOQii 3 Month subscription with free fitness tracker band. To become a contender, starting from the 14th of November; you will have to be the mom with the best answer of the day on the Babygogo app. Answering the queries with the most informative answer automatically puts you in the running to become the mom with the best answer for the day. So go ahead and send in your answers to the queries on the Babygogo app, and stand a chance to win this exciting opportunity towards a healthy and happy you.

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The Foods all Nutritionists agree are ‘Good For You’.

344361-vegetables

We all love reading about the latest trending super food. Whether its Acai berry, Maca powder, or cacao nibs…we wanna know what’s going to up our metabolism or give us that boost of energy we are absolutely itching to have again.

Well folks…let the drum roll begin. Because the REAL super food category of the hour is not some fancy-named upgraded coffee bean or a concoction of some super vitamin made in a lab somewhere.

It is…..

Plants. Specifically fruits and vegetables (Background applause!!!)

Wait….how come you’re leaving? Wait! No…seriously! they are SUPER good for you!

I know, I know. It’s WAY snazzier to imagine that the secret ingredient is some hidden oil or seed or fruit buried at the bottom of Indiana Jones’ cavern. We want the food to be a singular holy grail. But, that is just not the way of it.

No – I’m afraid your mother, and her mother before her and HER mother before HER knew what they were talking about when they said simply “eat your vegetables.”

We have the evidence to prove it. Here are just a FEW examples of the tangible benefits researchers have uncovered about eating more vegetables.

  1. Those who eat more fruits and vegetables (at least 8 servings per day) are 30 percent less likely to have heart disease. (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/)
  2. Those who eat more fruits and vegetables (specifically 8 servings or more) report greater levels of happiness and emotional satisfaction. http://sciencenewsjournal.com/eat-fruit-veggies-happy/
  3. Eating fruits and vegetables is associated with better weight loss and management outcomes:https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
  4. Eating a high concentration of fruits and vegetables are associated with a reduced risk of cancer:http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-healthy-eating-prevents-cancer
  5. Those who eat as few as five servings of fruits and vegetables every day tend to live longer. http://nutritionfacts.org/2015/09/17/how-much-longer-do-fruit-and-vegetable-eaters-live/
  6. Eating fruits and vegetables can even improve your sex life:http://www.huffingtonpost.com/knowmore-tv/8-ways-eating-fruit-juice_b_9872488.html

So if you’re looking for the newest, latest and greatest super-food, you really need no look toward the dark corners of the Bermuda triangle. It’s right in front of you at your local farmer’s market.

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Can we replace white rice?

Millet-literacy-head

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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All about Snacking

It’s a very common suggestion from most nutritionists to eat “small frequent meals”. Well, however most of the people get confused about what we should eat in-between breakfast –lunch and lunch-dinner.

Ideally, we should keep eating every 2-3 hours so that our metabolism stays high throughout the day but, the question is, ‘IS IT OK TO EAT ANYTHING’?

I am sharing a few points that could help us make right choices to munch on in-between meals.

  1.  Avoid consuming cereal based products in-between meals – This is the most common mistake which I have observed in a lot of people that they snack on cereal items like Sandwich, biscuits, noodles, Puffed Rice, Steamed Rice Cakes (Idli) etc. Some of them may not be unhealthy but they add on to our servings of cereals per day. If we are looking towards weight reduction we should avoid such a mistake.However, adding cereals in-between meals would be a good option for healthy weight gain.
  1.  Add on fruits and vegetables as snacks before meals– Snacking on fruits and salads before meals help us keep our belly full and prevent overeating during main meals.
  1.  Snacks should not always be a solid– Yes we can snack on healthy drinks like coconut water, barley water, lemon water or even vegetable juices like cucumber &tomato juice or radish& lemon juice etc.They make great snack. These liquids hydrate us, therefore they are especially good for people who are not much fond of drinking water.
  1.  Pulses – like Roasted Chick Pea (Chana), Peas, Kidney beans, Whole Sprouts (moong)can be a good protein rich evening snack, if we are looking forward to have light dinners.
  1.  Dried Fruits – Serve as filling and nutritious snacks too. However, we should limit its quantity. For example if we are having almonds then 4-5 almonds would be enough. 7 raisins would make a serving or just 1-2 dates would be a good dose of energy.
  1.  Curd – Homemade curd, I would always say is the best option if you are going through any digestion problems. It also adds to our protein intake and at the same time increases our gut micro flora. Fruit yogurt or buttermilk are other options that could be considered.
  1.  This is my favourite snacking option. It looks filling and tasty but gives minimum calories. I am sure many people opt for them. These are Popcorn, Puffed rice, dried lotus seeds (Makhana) or Roasted grains. Having 1 fistful of them may not give us much calories but it satisfies our gut. They fall in the cereal group however the quantity of cereal is so less that if may not even make ½ a serving when weighed.

Snacking has a lot of benefits, but all we need to do is, keep these points in mind while selecting our snacks. So, next time, when we plan a 6 meal pattern, this is what we shall, consider for best results.

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