GOQii

Blog

Search Results for: nutrition

By 14 Comments

Seasonal fruits and vegetables

Seasonal fruits and vegetables

Nature has given us all the possible amenities to keep ourselves healthy. Interestingly, our body responds according to the change in season say summer, spring, monsoon, autumn and winter depending on particular weather patterns and daylight hours.

It is important for us to know the seasonal fruits and vegetables to get accustomed to the climate. The food list may vary according to the hemisphere.

There are three main seasons Summer, Monsoon and winter.

 

During Winter: The temperature drops down compared to our body temperature thus, we face cold, cough. Building immunity becomes very necessary during this season. Availability of papaya, all citrus fruits like oranges, sweet lime, strawberries, apples, guava, lemons, mushrooms, cabbages, turnip, winter squash, potatoes, beets, carrots, leafy vegetables, pomegranates, pineapples, custard apple, asparagus, green beans, radish, cauliflowers, spinach and mustard greens are good for the consumer during Winters.

During Summer it is common to lose our appetite which makes us stay away from the heavy foods. Our body tends to maintain temperature by perspiring heavily, thus we need more amount of water to keep our body well hydrated.

Seasonal food has the naturally cooling effect on the body so we can rely completely on them such as watermelon, tomatoes, Cantaloupe, plums, peaches, raspberries, grapefruits, mangoes, kiwi, mushrooms, eggplant, corn, cucumbers, bell peppers, green peas, pumpkin, bottle guard, celery, bitter guard, apricots, bananas, zucchini, asparagus, artichokes, lettuce etc.

During Monsoon our body becomes vulnerable to infection, water born diseases. Hence our health takes a toll. Fruits and vegetables like pumpkins, broccoli, spinach, lettuce, sweet potatoes, corn, eggplant, cauliflower, cranberries, blueberries, apples, beets, ginger, garlic, Brussel sprouts etc. are good during this seasons.

Here are some amazing benefits of having seasonal fruits and vegetables:

  • It is affordable to buy them as it is more abundant and you can stock for future use.
  • It is tastier as it is fully, naturally ripened and they have significantly delicious taste than the artificial one.
  • They are grown in the season under appropriate conditions for the particular fruit or vegetables.
  • They retain the most natural colour and flavour.
  • We are more likely to get vitamins, other micronutrients and antioxidants from them.

While variety is important nutritionally, it is also important in terms of flavour and texture.

 

By 1 Comment

Know your blood/ serum Creatinine

creatinine-private-blood-tests-in-london

When it comes to blood tests, most are aware of blood sugar, cholesterol or haemoglobin levels. In the current times, we also know about Vitamin B12, D, and Calcium etc. But, have you ever come across “blood/serum creatinine levels”?

Recently, I came across somebody I know well with high levels of high blood/ serum creatinine levels. And, observed there is a lot of confusion between “Blood/serum creatinine levels” & “creatinine” that one takes as a supplement while working out in the gym. These are two different things. In this blog, I am talking about –Blood Creatinine.

What does it means when you have high blood creatinine levels?

Creatinine is produced in the body constantly. It is a by-product of creatinine phosphate in the muscle. Its value depends on the muscle mass that one has. Creatinine is carried through the bloodstream to the kidneys. It is filtered out by the kidneys and thrown out of the body through urine. The kidneys maintain the creatinine levels in the blood to a normal range. A creatinine level is an indicator of kidney function. High creatinine levels is a warning for impaired kidney function.

High level of creatinine is found during:

  1. Impaired kidney function
  2. kidney disease like glomerulonephritis, pyelonephritis
  3. Prostate disease
  4. Kidney Stones (urinary tract blockage)
  5. Heart disease
  6. Diabetes
  7. Medicines like ACE inhibitor (ACEI) or angiotensin II receptor antagonist (or angiotensin receptor blocker, ARB) taken.

creatinine-blood-test-s1-illustration

Creatinine Blood Test should be done if following symptoms are seen:

  1. fatigue and trouble sleeping
  2. loss of appetite
  3. swelling in the face, wrists, ankles, or abdomen
  4. lower back pain near the kidneys
  5. changes in urine output and frequency
  6. high blood pressure
  7. nausea
  8. vomiting

Normal Values of the Creatinine in Blood:

In male – 0.6 to 1.1 milligrams per dl of blood.

In female – 0.5 to 1.1 milligrams per dl of blood.

Infant – 0.2 milligram per dl of blood or above (due to less muscle mass).

A person with one kidney – 1.8 to 1.9 milligram per dl of the blood.

Lifestyle & Dietary modifications for high creatinine:

  1. Reduce water/fluid intake: Fluid intake needs to be monitored. Do not restrict fluids unless there is a fluid overload problem. If fluid retention is a problem, limit salt intake.
  1. Limit salt intake (Sodium): You should control the amount of salt going through the food. Add minimum salt as required. High sodium will cause water retention. Cut down on salt, cheese, pickles, instant soups, roasted and salted seeds and nuts & all types of fast foods. Specifically, avoid canned foods.
  1. Limit Potassium: Low-salt substitutes are not good either, as they contain high levels of potassium. Restricted eating high potassium containing such as tomato, potato, nuts and chocolates etc.
  1. Limit Phosphorus: Excess phosphorus can cause total kidney failure as well as bone disease and heart ailments. Reduce dairy products including milk, curd, and cheese. Cut down intake of foods like Shellfish, nuts, soya bean foods etc.
  1. Control Calcium: It is another concern for kidney patients, causing serious bone disease in later years if not controlled.
  1. Low protein diet: Low protein diet is recommended to reduce creatinine level. This avoids build-up of excess urea.
  1. Cigarettes and Alcohol: kill you anyway and, also does not help in the case of high Creatinine either.
  1. With diet control, the portion size also matters. If you eat in excess, the nutritional value changes considerably.
  1. Be active & Exercise regularly: High-intensity exercise could lead to impressive results. It may also help lower your risk for high blood pressure and diabetes which are the two main causes that lead to developing CKD (Chronic Kidney Diseases).

 Fruits and vegetables that are advised/not advised in kidney diseases:

  • It is advisable to take peaches, broccoli, onion, grapes, cabbage, pepper, cherries, cauliflower, apples, celery, berries, cucumber, pineapple, eggs, plums, green beans, tangerine, lettuce, watermelon and pears.
  • Restrict the intake of oranges and orange juice, asparagus, avocado, kiwi fruit, raisins or other dried fruits, bananas, cooked spinach, potatoes, pumpkin, prunes, etc.

By 2 Comments

What should you eat before your workout?

pre workout meals1

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.

Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.

Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

#Fruits: 

fruit-2833810_640

The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

#DryFruits – Almonds and Walnuts:

dried fruits

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

#Chia Seeds: 

cia seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

#Oatmeal: 

oatmeal

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

#Lemon and Honey water: 

lemon honey water

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

#Yogurt: 

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!

 

 

 

By 2 Comments

Identify Slow Poisons in your Life

 

chronicXdisease

According to the EURO Symposium, a chronic disease has been defined as “An impairment and/or function that necessitates a modification of patient’s normal life, and has persisted over an extended period of time”. According to a report by WHO, the total number of people dying from chronic diseases is double that of all infectious diseases (including HIV/AIDS, tuberculosis and malaria), maternal and perinatal conditions, and nutritional deficiencies combined. The exact cause of any chronic disorder is not yet known, though it is concluded that it is multifactorial and many theories have proved there are associated risk factors.

slow poison-1

Prominent of chronic diseases are

  • Coronary artery disease including blood pressure
  • Ischemic stroke
  • Mental disease
  • Diabetes
  • Thyroid
  • Some Cancers

Main causes for these are

  • Over-nutrition
  • Lack of physical activity
  • Addictions like smoking, alcohol, tobacco etc.
  • Poor sleeping habits
  • Stressful lives

These lead to raised blood pressure, glucose levels, abnormal blood lipids, overweight and obesity. If you indulge in the above, you are at risk! There are numerous other factors which cause chronic disorders and are beyond your control, for instance:

Conditions before birth and in early childhood influence health later. E,g, low birth weight is known to be associated with high blood pressure, heart disease, stroke and diabetes.

  1. The impact of risk factors increases with age.
  2. Social, economic and cultural change – globalization, urbanization, pollution, population ageing, and the general policy environment have impacted health.
  3. Psychosocial and genetic factors also play a role.

 

healt check up-diagnosis

Listen to your Body– Meet a medical practitioner if you have the below symptoms –

  • Unusual pain/ discomfort in your chest, neck, jaw or arms, pressure or tightness in the chest usually points towards a heart attack
  • Dizziness, lightheadedness, or fainting with exercise or exertion
  • Shortness of breath with mild exertion, at rest, or when lying down or going to bed
  • Ankle swelling, especially at night
  • A rapid or pronounced heartbeat
  • Lower leg pain when you walk, which goes away with rest
  • Frequent urination, excessive thirst, increased hunger, weight loss, tiredness, lack of interest and concentration, a tingling sensation or numbness in the hands or feet usually point towards diabetes.

What can be done?

You can’t blame the government for your health! You play a VERY IMPORTANT role in being healthy

  1. Eating healthy won’t kill you! Include fruits & green vegetables in your meals. Indulge, but complement it with exercising & prevent risk factors like cholesterol, diabetes and all metabolic syndromes
  2. Get Moving! People don’t swear by Yoga, gym workouts and walk for nothing! Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system to work efficiently.
  3. Tobacco, alcohol and drugs run havoc with your system. The nicotine makes your heart beat faster; the particulates will make it harder for your lungs to exchange gasses; the carbon monoxide will make it harder for your blood to carry oxygen efficiently, and the carcinogens make it harder for your body to keep itself cancer-free.  Illegal drugs can damage the brain, heart, and other important organs.
  4. It is a good practice to conduct basic medical tests. The symptoms discussed are just a tip of the iceberg. Many times when symptoms set in, all the physiological compensatory mechanisms also set in, so to pick up a disease early in an annual checkup plays a major role. To know more, read the blog “A stitch in time saves nine”.

A detailed account of all chronic disorders is difficult to mention in this blog, but be rest assured, you are shaping your health every moment. Your attitude, mental health, physical habits and way of living life at this moment decide your next. So you take a call whether you want to stay healthy and cherish this creation or be a victim of chronic disorder tsunami which is engulfing us today. CHOICE IS YOURS…….

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]