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October 9, 2024 By Binita Dhara Leave a Comment

Do You Really Need Protein Supplements Before and After Your Workout?

Along with working out and staying active, it is important to take good care of what we eat before and after a workout for energy and tissue repair respectively. Primarily, the go-to in this case is protein but do you get your protein from protein supplements or from natural sources? Which works better? Let’s find out!

What’s The Difference Between Natural Protein and Protein Supplements?

You can get energy from natural sources as well as protein supplements. Normally, natural foods like fruits, nuts, eggs, chicken, pulses and cereals contain carbohydrates, proteins and good fats which help us get energy for a workout. They also repair tissues. Supplements on the other hand contain amino acids, B vitamins, caffeine, creatine and artificial sweeteners – quality differs from brand to brand.

Who Needs Supplements?

Normally, protein supplements are required for those who perform heavy workouts like athletes, wrestlers and bodybuilders. When the protein requirement is not fulfilled by natural sources, then supplementation is required. Even the amount of protein requirement depends on the person and whether they want to lose or gain weight.

On the other hand, the amount of protein consumed should also be monitored because if it is not used up during the workout, it gets stored in the body as extra calories as 1g protein contains 4 kcal. The ideal protein consumption should be 1.2 to 1.7g per kilogram of body weight or 0.5 – 0.8g per pound of body weight.

There are 3 forms of protein:

Protein Isolates: This consists of only protein (90-95%) and has carbs and fat removed from it through processing. This is mainly made up of whey protein.
Protein Concentrate: is the combination of carbohydrate and fat (20-40%) and protein (20-40%). This is mainly made up of plant sources.
Protein Hydrolysates: This is further processed and breaks the protein into amino acids which makes it more easily absorbed in the body. But it has a big disadvantage – it increases the insulin level of blood mainly which is made from whey protein.

There are many forms of protein supplements available in the market which are derived from various other sources. Comparing the above, try avoiding plant sources as they don’t provide sufficient protein for muscle growth. Whey is easily absorbed and digested whereas casein takes time to get digested but it’s good to consume before sleep as it helps in recovery of muscles and egg protein is another good option as it is easily absorbed by the body.

Taking all of this into consideration, I would like to say that though it has several benefits, protein supplements also have major demerits such as the caffeine and creatine contents which affects blood pressure, creating cardiac issues by increasing heart rate, causing diarrhoea, a disturbed sleep cycle and gut intolerances, etc.

Do note that most of these “health drinks” aren’t regulated by the FDA for safety purposes. So, before you pick a protein supplement, read the ingredients on the label and pick one that fits your requirement. Honestly, what I feel is that it is best to fulfil the protein requirement through natural foods!

We hope this article helps you make a choice! Do let us know your thoughts in the comments below! For more articles on protein, check out Healthy Reads or speak to an expert by subscribing for Personalised Health Coaching here.

#BeTheForce

October 8, 2024 By Jigna Sheth 1 Comment

Foods To Eat During Navratri For Better Immunity

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities.

Along with fasting, it’s important to keep an eye on our immunity to ensure we stay healthy. Below is a list of foods that can be consumed during Navratri and will help in boosting immunity at the same time.

Foods For Immunity During Navratri Fasting

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair.
Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
Sago (Sabudana): contains an abundance of Calcium and Vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect.
Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of Vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity!
Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
Sendha namak ( Rock Salt) and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health!

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling!

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or you can speak directly to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

October 3, 2024 By Navnee Garg 1 Comment

10 Healthy Lunch Tips For a Healthier You!

Lunch is a crucial part of our daily routine because it reminds us that half of the day has passed and it’s time to refuel. It also provides the energy we need for the remainder of the day. Lunch raises blood sugar levels in the middle of the day, helping us maintain focus throughout the afternoon. For kids, lunch is even more important as it supplies the essential vitamins and nutrients needed for the day.

But in our busy lifestyles, are we really doing justice to our midday meal? Are we managing a balanced diet, or simply eating to satisfy hunger? Well, here are 10 Healthy Lunch Tips to help you get the most out of your meal!

Follow the “My Plate” Rule:
The “My Plate” rule illustrates the ideal way to have a balanced diet. It includes all 5 food groups and represents the perfect portion size for each group.
Simplify your diet plan:
Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of colour, variety, and freshness.
Try Green Peas Pulao with Bottle Gourd (Lauki) Raita:
A half-cup of Green Peas Pulao served with Bottle Gourd (Lauki) raita is a great alternative to plain boiled rice and pairs well with any main course, whether vegetarian or meat-based. You can also try brown rice, which contains more fibre, and has a lower Glycaemic index.
Include a variety of flattened breads or Rotis:
Incorporate different types of rotis throughout the week. Try using flours such as Ragi, Bajra, multigrain wheat and/or buckwheat to add more nutrients to your meals. Pack the rotis in a cotton cloth to retain freshness.
Add a Small Milk-Based Drink:
Include a small milk-based drink like curd or buttermilk with your lunch to introduce probiotics for a healthy gut. If you’re taking to work, freeze it overnight, wrap it in a cloth, and carry it along the next day. This prevents souring and keeps it chilled enough to enjoy.
Lean on Protein:
Adding protein to your lunch has two benefits: it takes longer to digest, helping you avoid hunger pangs, and it helps build and maintain muscle mass, boosting metabolism and turning your body into a calorie-burning machine.
Make the Meal Fiber-Rich:
Salads are just as important as other food items, though we often neglect them. They’re a natural way to add fiber, which helps with weight management and also help you avoid the trap of eating high calories in the meal. Most importantly, salads are not boring. Only cucumber and tomato is not a salad. We can create very tasty and healthy salads with other fruits, vegetables, seeds and legumes as well.
Grease your Chapatis with ghee:
If you’re packing chapatis in the morning, grease them with a bit of ghee. Ghee, in moderate quantities, is a nutritional powerhouse that promotes gut health. Plus, greasing chapatis with ghee keeps them fresh.
Treat your sweet tooth:
Satisfy your sweet cravings with small portions of jaggery, dark chocolate, yogurt or granola. These healthier options not only please your taste buds but also add valuable nutrients to your diet.
Avoid Distractions and practice Mindful Eating:
Avoid eating in front of a TV or using your mobile phone at the lunch table. These distractions can lead to overeating or improper chewing of food. Instead, enjoy your meal with family or friends, engage in healthy conversation, and recharge for the rest of the day.

We hope these healthy lunch tips help you add more value to your meals! Make your lunch healthy and, in turn, make yourself healthier! What do you usually eat for lunch? Share it with us in the comments below! For more tips speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

October 1, 2024 By Navnee Garg 2 Comments

9 Hidden Benefits of Coffee You May Not Know

What makes your morning better? Is it the bright morning sun, ushering in a new day with its warm rays? Or the melodious chirping of birds? Is it the fresh aromas of flowers or morning dew? If you thought of a freshly brewed cup of coffee, a newspaper and sitting under a blue sky, then we have a lot in common!

Yes, I orchestrate my mornings with Coffee! If coffee is considered bad and me being a nutritionist, you might wonder why I am starting my day with it? Well, today I am writing to make you believe that, “A bad day with coffee is better than a good day without it!”

Surprisingly, coffee has some amazing hidden benefits which we don’t often address. Apart from the warmth, the energy boost, and freshness, there are a lot more benefits that coffee beans offer.

Let’s Brew the Hidden Benefits of Coffee

Keeps the Body Cells Healthy: Sipping coffee every morning is like flooding our body with antioxidants that help eliminate free radicals. Not every antioxidant has this power. Only Coffee antioxidants are blessed with the ability to fight and delay the death of cells, so keep sipping!
Digestion of Carbs Gets Easier: Coffee and carbohydrates work really well together. A few chemicals in coffee beans help the body turn those wonderful bread nutrients into energy. Antioxidants such as chlorogenic acid, quinic acid found in coffee help the body process and utilize carbs effectively. Isn’t that wonderful! Now we know why coffee and sandwiches makes the best pair! It’s all scientific.
Sip to Kick Stress & Depression Away: Caffeine impacts neurotransmitters in the brain, including the “feel good” hormones serotonin and dopamine. The mental boost we get after the first sip of coffee isn’t all due to caffeine.
Aids Hair Growth: Growth-promoting effects of caffeine on human hair follicles encourage hair growth in both men and women. Caffeine helps to block the effects of DHT, the chemical hormone responsible for hair loss.
Improves Performance on Tracks: Sipping coffee as a pre-workout allows muscles to better convert fat to fuel, making you more energized. Try this amazing bulletproof coffee recipe, made popular by our Founder and CEO Vishal Gondal! Trust me, it does wonders!
Coffee-licious Daily Scrub: What else to ask for? Coffee does wonders as an exfoliant! Mix fresh or ground coffee beans with olive oil or coconut oil, and scrub to get clean, softer skin.
Good for the Liver: A cup of coffee a day, keeps cirrhosis away. Yes! That is true! Researchers say that coffee protects the liver and reduces the chances for cirrhosis by 80%.
Green Coffee is a Multitasker: Green coffee is unroasted coffee beans that grow on the coffee plant, called Coffea Arabica. It is rich in antioxidant, increases metabolic rate by 3% to 11%, encouraging weight loss. It is also a natural detox, controls unnecessary food cravings and stops us from overeating.
White Coffee is NEW in Town: White Coffee comes from the same hard green coffee beans as regular coffee. Not to be confused with the creamy coffee we get in coffee shops, this one is different. The main differences between the two are in the roasting process, roasting time, and the resulting flavor. White Coffee has up to 50% more caffeine, but is less acidic making it easy on the stomach and retaining more antioxidants.

Do these awesome hidden benefits of coffee make you feel like brewing a cup? Just remember that having anything in excess is bad for your health. Drinking too much coffee may do more harm than good. So, limit your coffee intake to only 2 cups a day and avoid sipping on coffee after 7 PM, or it may end up hampering your sleep.

We wish you all a Happy International Coffee Day! How do you enjoy your coffee? Tell us in the comments below.

To know more hidden benefits like this, speak to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce