GOQii

Blog

Search Results for: nutrition

By Leave a Comment

Sunlight & Vitamin D: Nature’s Feel-Good Formula for Health

When you think of the sun, what comes to mind? Warmth on your skin? A beautiful morning walk? Or perhaps the occasional sunburn?

What if we told you the sun is also one of the most powerful natural healers available to us?

Sunlight, in moderation, is essential—not just for mood and energy—but because it helps our bodies make Vitamin D, a key nutrient that supports your bones, immune system, and even blood sugar control. Let’s break down how you can harness the power of the sun to boost your overall health (and yes, without getting sunburnt!).

☀️ How the Sun Helps Make Vitamin D

When sunlight hits your skin, it triggers a reaction that produces vitamin D. About 80% of the vitamin D your body needs comes from this process, making sun exposure the most effective natural source.

But it’s all about balance. Too much sun can cause damage, while 10 to 30 minutes of sunlight, especially in the early morning or late afternoon, can do wonders—depending on your skin type and where you live.

✨ Bonus: Early morning light also helps regulate your body clock, which means better sleep and improved mental clarity.

🧠 Why Vitamin D Matters

Here’s what happens when your body gets enough Vitamin D:

✔️ Your immune system gets a boost – Helps fight infections more effectively
✔️ Your bones and muscles stay strong – Supports calcium absorption and muscle repair
✔️ Your mood improves – Low vitamin D has been linked to depression and low energy
✔️ You sleep better – Supports your natural sleep-wake cycle
✔️ Your blood sugar stays steadier – May improve insulin sensitivity, especially helpful for those managing diabetes

🚶‍♀️ Sun + Movement = Double the Benefits

If you’re exercising outdoors, you’re getting both physical and nutritional benefits. Walking, jogging, cycling, gardening—even 20 minutes of light activity outside can help lift your spirits while supporting vitamin D production.

So yes, that peaceful walk in the park? It’s not just good for your heart—it’s good for your bones, mood, and immunity too.

🥦 Foods That Help Top Up Vitamin D

While sunlight is your best source, some foods can help too—especially when sunshine is in short supply.

✅ Oily fish – salmon, sardines, mackerel
✅ Eggs – particularly the yolk
✅ Nuts – a great on-the-go snack
✅ Leafy greens – spinach, kale, and similar
✅ Fortified foods – plant milks, cereals (check labels)

These are nutrient-packed choices that often fit well into low-carb or blood sugar-friendly meal plans.

💊 Should You Take a Supplement?

If you live in a region with limited sunlight (especially in winter), or you spend most of your time indoors, you may struggle to get enough vitamin D naturally.

That’s where supplements can help.

Many people find that 1000 IU per day is a safe and effective amount—but always speak with your doctor or nutritionist first, especially if you have any health conditions.

🧴 A Quick Note on Safe Sun Habits

  • Start with short exposure in the morning
  • Let your skin absorb some sun without sunscreen for the first 10 minutes
  • After that, apply sunscreen, especially if staying out longer
  • Dark skin tones may need more exposure to produce the same amount of vitamin D

Vitamin D isn’t just about stronger bones or fighting colds. It’s about helping your body and mind work at their best—from better mood to stronger immunity, steadier sleep, and balanced hormones.

So, step outside. Stretch. Breathe deeply. And soak in a little bit of nature’s original health supplement.

Just 20 minutes a day could make a world of difference.

#BeTheForce

By Leave a Comment

Building a Healthier Future: Why Maternal and Infant Health Must Be a Global Priority

When a mother embraces her infant for the first time, it is the most profound moment and a delight that every woman should be able to feel. The mother and her baby should have the opportunity to flourish rather than just survive. Strong families and resilient communities are built on the foundation of maternal and infant health. In India and other parts of the world, protecting mothers’ and infants’ health is not only a medical concern but also a fundamental human right.

It’s time to consider the tragic fact that far too many mothers and infants continue to perish from preventable causes as we commemorate World Health Day today on April 7th, 2025.

The Stark Numbers We Cannot Ignore

As per the World Health Organisation (WHO), pregnancy and delivery problems claim the lives of about 300,000 women annually. In the first month of life, more than 2 million babies pass away, and another 2 million are stillborn. That is around one avoidable death every seven seconds.

The stories of a lady with hope and a child whose destiny was never given a chance lie behind each of these figures.

Though awareness has grown and medical technology has advanced, improvement has been too slow. Four out of five nations will fall short of their 2030 maternal survival improvement goals if present trends continue.

One in three nations will not meet their targets for lowering the number of neonatal fatalities.

India’s Progress and Remaining Challenges

India has made noteworthy progress in improving maternal health as per a UNICEF India programme. The programme report suggests that the Maternal Mortality Ratio (MMR) declined from 130 per 100,000 live births in 2014–16 to 97 in 2018–20, reflecting stronger healthcare systems, better antenatal care, and dedicated policy interventions.

Yet, significant challenges remain. There are persistent disparities in access to healthcare and nutrition, particularly across rural and marginalized communities. Many maternal deaths are still due to preventable causes such as severe bleeding, infections, and complications during delivery that can be managed with timely and appropriate care.

Helping Every Woman and Baby Survive and Thrive

This is an important—and completely doable—task. We can easily solve the problems.

We must make sure that every woman and her family receive respectful, high-quality care before, during, and after childbirth. This entails treating mental health, noncommunicable diseases, and family planning access in addition to direct obstetric difficulties.

Listening to Women, Supporting Families

A dedication to listening to women must be at the core of this movement. Their opinions are much too frequently ignored when choices about their health and welfare are being made. To raise new lives in secure, healthy settings, families also require financial, emotional, and physical support.

Health systems need to change to become more people-centred and responsive. We must make investments in maternity and neonatal care that enhance quality of life while lowering mortality.

This World Health Day, we join the global movement to:

  • Raise awareness about the gaps in maternal and newborn survival—and the urgent need to close them.
  • Advocate for investments that prioritise the health and long-term well-being of women and babies.
  • Encourage collective action, supporting both families and health workers who provide critical care under challenging conditions.
  • Provide vital information about pregnancy, childbirth, and the postnatal period, empowering individuals to make informed health choices.

Maternal and infant deaths are not inevitable—they are preventable. With the right care, policies, and support systems, we can change the story for millions of women and children around the world.

On this World Health Day, let’s commit to building a world where every birth is safe, every life is valued, and every mother and baby has the opportunity to thrive.

#BeTheForce

By Leave a Comment

Reversing Type 2 Diabetes Through a Low-Carbohydrate Lifestyle

Type 2 diabetes is often seen as a lifelong condition, but research and real-world experience show that it can be managed—and even reversed—with the right dietary approach. One of the most effective strategies is adopting a low-carbohydrate lifestyle, which not only helps regulate blood sugar levels but also improves insulin sensitivity.

Unlike traditional high-carb diets that lead to frequent glucose spikes, a low-carb approach stabilises energy levels, reduces cravings, and supports long-term health. If you’re looking for a sustainable way to take control of your diabetes, reducing your carbohydrate intake might be the key.

Why Reduce Carbohydrates?

Carbohydrates break down into glucose in the bloodstream. For individuals with type 2 diabetes, the pancreas struggles to produce enough insulin to move glucose into cells for energy. This results in persistently high blood sugar levels, which can eventually lead to complications such as nerve damage, kidney issues, and cardiovascular disease.

By reducing carbohydrate intake to 60–130g per day, you prevent large spikes in blood glucose after meals, easing the pressure on your pancreas. Over time, this can allow your pancreatic beta cells to recover and improve insulin sensitivity, helping your body regulate blood sugar more effectively.

The Ideal Process:

  1. Carb-controlled meals → lower glucose load
  2. Less strain on pancreas → beta cells recover
  3. Improved insulin sensitivity → glucose absorbed into cells
  4. Stable, healthy blood sugar levels

Which Carbohydrates to Avoid?

Starchy foods are typically high in carbohydrates and should be limited:

  • Bread (white, whole grain, multigrain)
  • Pasta
  • Rice (white, brown, basmati)
  • Potatoes (including sweet potatoes)
  • Grains (wheat, oats, barley, corn, quinoa)

The general rule: vegetables that grow underground (e.g., potatoes, carrots) contain more carbs than those that grow above ground.

Best Low-Carb Vegetables (per 100g)

Leafy Greens
Lettuce (2g), Spinach (1g), Arugula (1.6g), Kale (3g), Swiss Chard (1.8g)

Cruciferous Vegetables
Broccoli (4g), Cauliflower (3g), Brussels Sprouts (5.1g), Cabbage (3g)

Other Non-Starchy Vegetables
Asparagus (2g), Courgette (3g), Aubergine (3g), Tomatoes (3g),
Mushrooms (3.3g), Bell Peppers (4.6g), Onions (8g), Garlic (33.1g),
Radishes (3.4g), Cucumbers (3g), Celery (3g), Green Beans (4g), Artichokes (10.5g)

Focus on nutrient-dense, high-fibre, low-carb vegetables to meet your nutritional needs while keeping carbohydrate intake low.

What Are Net Carbs?

You may come across the term “net carbs,” which refers to the total carbs minus fibre and sugar alcohols—the carbs that actually raise blood sugar.

Net Carbs = Total Carbs – Fibre – Sugar Alcohols

While this can offer a more accurate reflection of how food impacts blood glucose, we recommend focusing on total carbohydrate intake for now, as calculating net carbs can be confusing in the early stages.

Protein: An Essential Nutrient

Protein supports muscle maintenance, satiety, and metabolism. On a low-carb diet, protein should be moderate, not excessive.

Target: 1.5–2.0g per kg of body weight per day

Portion Guide:

  • Women: ~85g cooked meat/tofu, 1 cup Greek yoghurt/cottage cheese, 2 whole eggs
  • Men: ~115g cooked meat/tofu, 1 cup Greek yoghurt/cottage cheese, 2 whole eggs

Low-Carb Dairy Options

Milk (per 240 ml / 1cup):

  • Whole or Semi-Skimmed: 12g carbs
  • Unsweetened Almond Milk: 1g carbs

Cheese (30g / 1oz):

  • Cheddar: 0.4g, Brie: 0.1g, Feta: 0.8g, Cream Cheese: 0.8g

Yoghurt (170g / 6oz):

  • Full-Fat Greek: 5g, Low-Fat Greek: 7g

Cream (30ml/ 1fl oz):

  • Double Cream: 0.6g, Single Cream: 0.7g

Butter (14g / 1 tbsp):

  • Salted/Unsalted: 0.1g

Avoid flavoured yoghurts and sweetened milk which can have hidden sugars.

Alcohol on a Low-Carb Diet

You can enjoy alcohol occasionally by choosing low-carb options:

Wines (per 5oz glass):

  • Dry White (e.g., Sauvignon Blanc, Pinot Grigio): 2–4g carbs
  • Dry Red (e.g., Merlot): 2–4g carbs

Beers (per 12oz):

  • Bud Light: 4.6g, Michelob Ultra: 2.6g, Beck’s Premier Light: 3.9g, Brewdog Pale Ale: 7 g

Spirits (per 1oz):

  • Gin, Vodka, Rum, Tequila, Whisky: 0g (when consumed neat)
  • Add low-carb mixers like soda water, diet tonic, diet ginger ale

Low-Carb Cocktails:

  • Vodka Soda with lime, Gin & Diet Tonic, Whisky Ginger with diet ginger ale, Rum & Diet Coke

❗ Note: Avoid beer and cider unless opting for very light versions. Also, steer clear of sugary mixers, juices, and syrups which can add a substantial carb load to your drink.

Don’t Forget to Keep a Food Diary

Tracking what you eat helps in:

  1. Increasing awareness and mindfulness
  2. Identifying hidden sugars and carbs
  3. Tracking progress over time
  4. Identifying behavioural patterns
  5. Ensuring accountability and better food choices

You can use your phone, an app, or even a journal to keep track. Share it with your nutritionist or coach to get tailored guidance.

A low-carbohydrate lifestyle, when well-planned, can help reverse type 2 diabetes by addressing the root causes—excessive glucose and insulin resistance.

By:
✔ Lowering carbs to 60–130g per day
✔ Prioritising non-starchy vegetables and whole foods
✔ Including moderate protein and healthy fats
✔ Avoiding sugary, starchy, and processed foods
✔ Tracking food intake and blood sugar

…you can achieve stable glucose levels, improved insulin sensitivity, and potentially reduce or eliminate medication.

It’s not about perfection—it’s about consistency and sustainability. And remember: you’re not alone on this journey.

💬 Have you tried a low-carb approach to manage your diabetes or weight? Share your experience in the comments below!

#BeTheForce

By Leave a Comment

Decode Your Food: How to Read Labels and Make Smarter Choices

Walking down the supermarket aisle, you’re bombarded with choices—”low fat,” “high protein,” “sugar-free,” “natural.” But what do these claims really mean? How do you know if a product is genuinely healthy or just smartly marketed? The answer lies in the fine print: the food label.

Reading food labels can feel like cracking a code, but once you know what to look for, it becomes second nature—and empowers you to make healthier, smarter decisions for yourself and your family.

Let’s break it down into simple, actionable steps with a few nutritionist-approved pro tips!

  1. Start With the Ingredients List 📝

This is where the truth of the product lies. Ingredients are listed in order of quantity, from most to least. If sugar, salt, or refined flour are among the first three, it’s a red flag.

  • Choose products with whole, recognisable ingredients.
  • Fewer ingredients usually mean less processing.

💡 Pro Tip: Ingredients like high fructose corn syrup, maltose, dextrose, or anything ending in “-ose” are forms of sugar. The same goes for hydrogenated oils, which signal unhealthy trans fats.

  1. Serving Size vs. Reality 🍿

The label might say 120 calories per serving—but what’s a serving? 5 crackers? Half a chocolate bar? Often, the serving size is much smaller than what we typically consume.

  • Always check the number of servings per package.
  • If you eat double the serving size, you’re getting double the calories, fat, and sugar.

💡 Pro Tip: For single-serve snacks, don’t assume the whole pack is one serving. Check to avoid underestimating your intake.

  1. Understanding Nutrition Per 100g vs. Per Serving 📊

Many labels show nutrition per 100g and per serving.

  • Use per 100g to compare products easily.
  • Use per serving to track your intake.

💡 Pro Tip: If you’re comparing two products, always use the per 100g column to avoid being misled by serving sizes that vary between brands.

  1. Know Your Daily Reference Intakes (RI) 📅

Labels often list percentages of nutrients based on a daily reference intake (also called Daily Value). These help you understand how much of a nutrient you’re getting per portion.

  • Aim for high %RI in fibre, protein, vitamins, and minerals.
  • Aim for low %RI in saturated fat, sugar, and salt.

💡 Pro Tip: A %RI of 5% or less is low; 20% or more is high. Use this to gauge whether a food is helping or hindering your goals.

  1. Nutrients to Prioritise ✅

  • Fibre: Go for 3g or more per serving. Fibre keeps you full, supports digestion, and stabilises blood sugar.
  • Protein: Helps with satiety and muscle maintenance—look for at least 5-10g per serving in snacks.
  • Vitamins & Minerals: Check for iron, calcium, vitamin D, and B vitamins. These often get overlooked!

  1. Nutrients to Watch Out For ⚠️

  • Added Sugars: Ideally less than 5g per serving. Sugar is often hidden in “healthy” foods like yoghurt and granola.
  • Saturated Fat: Keep this below 1.5g per 100g for a healthy heart.
  • Salt (Sodium): Aim for less than 0.3g per 100g. High salt intake can raise blood pressure.

💡 Pro Tip: Some products list sodium instead of salt. Multiply sodium by 2.5 to get the salt equivalent.

  1. Don’t Fall for Buzzwords ❌

“Natural,” “low fat,” “no added sugar”—these claims can be misleading.

  • “Low fat” might mean high sugar.
  • “No added sugar” doesn’t mean sugar-free—fruit concentrates count!
  • “Gluten-free” doesn’t mean healthy—many such products are high in fat or sugar.

  1. Example: Comparing Two Granola Bars 🍫 vs. 🥜

Nutrient

 Bar A Bar B
Calories 200 160
Sugar 12g 5g
Fibre 2g 5g
Protein 3g 6g

✔ Bar B wins—lower sugar, higher fibre and protein, fewer calories. Always check beyond the front label!

Understanding food labels helps you cut through the noise, take control of your health, and make empowered choices. It’s not about perfection—it’s about making informed swaps that add up over time.

Next time you shop, take a closer look. Your future self will thank you for every smarter bite.

💬 Do you check labels regularly? What’s the biggest surprise you’ve found? Let us know in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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 […]