Search Results for: nutrition

February 5, 2024 By GOQii 8 Comments

Burn Belly Fat With Proper Nutrition

Belly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

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November 20, 2023 By Ragul Vijaykumar Leave a Comment

Plant-based Nutrition: The Pros, Cons and Nutritional Know-How

You may have noticed that in the recent times, there has been a significant surge in the adoption of vegan and plant-based diets. These dietary preferences are celebrated for their numerous merits, which encompass health benefits, sustainability, and ethical reasoning. However, as with any lifestyle shift, there are certain hurdles to overcome.

In this blog post, we will delve into the advantages and potential obstacles associated with vegan and plant-based diets. Furthermore, we will provide valuable insights on how to ensure an adequate intake of essential nutrients such as protein, iron, calcium, and more, enabling you to maintain a well-rounded and satisfying plant-based lifestyle.

Plant-based Diets:

Plant-based diets are gaining favor due to their health perks, ethical alignment, and eco-friendly nature. Rooted in plant-derived foods while minimizing or eliminating animal products, these diets promote health and reduce environmental impact. Embracing this shift means choosing wellness for oneself and a sustainable future for the planet.

Common Vegetarian Diets:

Vegan Diet: Excludes all animal products, including meat, dairy, fish, eggs, and usually honey.
Lacto-Vegetarian Diet: Excludes meat, fish, poultry, and eggs but includes dairy foods like milk, cheese, yoghurt, and butter.
Lacto-Ovo Vegetarian Diet: Includes eggs and dairy products but excludes meat and fish.
Ovo-Vegetarian Diet: Excludes meat, poultry, seafood, and dairy foods but can take eggs.
Pesco-Vegetarian (Pescatarian) Diet: Includes fish, dairy, and eggs but excludes meat.
Semi-Vegetarian (Flexitarian) Diet: Primarily vegetarian but occasionally including small quantities of meat, dairy, eggs, poultry, or fish.

Pros of a Plant-Based Diet:

High Nutrient Density: Plant-based diets are rich in vitamins, minerals, and antioxidants found in fruits, vegetables, and whole grains, which promote overall health and reduce disease risk.
Low in Saturated Fat: They naturally contain minimal saturated fats, reducing the risk of heart disease.
Fiber-Rich: Plant-based diets are high in fiber, aiding digestion, promoting satiety, and regulating blood sugar levels.
Low Cholesterol: Eliminating or reducing animal products lowers dietary cholesterol intake, benefiting heart health.

Cons of a Plant-Based Diet:

Risk of Deficiencies: Careful planning is required to ensure adequate intake of Vitamin B12, Iron, Calcium, and Omega-3 Fatty Acids, as these nutrients are less abundant in plant-based foods.
Potential for Processed Foods: Some plant-based alternatives are heavily processed and may be high in sugar, sodium, or unhealthy fats.
Caloric Density: Plant-based diets can be calorically dense due to nuts, seeds, and oils, potentially leading to weight gain if portion control is not maintained.
Nutrient Variability: The nutrient content of plant foods can vary, so it’s important to diversify food choices to obtain a full range of nutrients.

Macro – Micronutrients:

Plant-based diets, especially vegan ones that exclude all animal products, raise valid concerns about nutritional adequacy. Plant foods often contain less absorbable micronutrients like Iron, Vitamin A, and Zinc compared to animal products. However, a well-rounded vegan diet with diverse plant foods can still provide recommended levels of these essential micronutrients.

Here are some important nutrient food sources in vegan and plant-based diets:

Protein: Plant-based sources such as legumes, tofu, and nuts can provide ample protein, and a well-balanced vegan diet can meet protein requirements.
Iron: Leafy greens like spinach and iron-fortified cereals are essential sources of plant-based iron, which should be consumed with Vitamin C-rich foods for optimal absorption.
Calcium: Fortified plant-based milk and calcium-set tofu are key sources of calcium, crucial for maintaining bone health in vegan and plant-based diets.
Vitamin A (beta-carotene): Beta-carotene-rich vegetables like sweet potatoes contribute to Vitamin A intake, essential for vision and immune function in these diets.
Zinc: Foods like legumes and nuts are vital Zinc sources in plant-based diets, supporting immune function and overall health when included in regular meals.

In conclusion, plant-based diets offer numerous health and environmental benefits. However, it’s crucial to pay attention to your nutrient intake. Diversify your plant-based foods to maintain good health and effectively prevent or manage diseases. If you opt for a vegan lifestyle, thoughtful meal planning becomes essential to ensure you’re meeting your micronutrient needs.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

September 16, 2023 By Shehnaz Shaikh 3 Comments

Do Children Need Exercise and Nutritional Care?

Exercise/Physical activity is important for everyone, but more so for children and adolescents as it plays a key role in the development of their personality. Hence, it has increasingly become important to encourage a healthy lifestyle among them. Having said this how much children need to exercise depends on age.

Why Is Exercise Important For Children & Adolescents?

Exercise for children is important for both their physical and mental well-being. By staying physically active, children and adolescents can reduce the risk of stress, depression and other mental health issues. Physical activity can also help teenagers maintain a positive body image because physical activity is beneficial to the human body.

How Does Exercise Benefit Children?

It improves immunity
Helps in building better focus
It helps in strengthening the lungs and the cardiovascular system
Keeps the children in a happy mood due to the release of feel-good hormones called endorphins
Helps in maintaining good brain health and also helps in enhancing memory
Decreases the risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure in later years
Helps in maintaining a healthy weight
Exercise can help children of all ages and can prevent weak bones (osteoporosis) in later years by strengthening bones and joints
Helps in performing well in sports

How Long Should Children Exercise For?

Children and adolescents should do 60 minutes or more of physical activity each day. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

Having a balanced exercise routine is good. let’s take a look at

The three parts of a balanced exercise routine are Aerobic exercise, strength training and flexibility training.

Aerobic exercises

Aerobic exercises increase the heart rate and breathing rate. When you give your heart and lungs this kind of workout regularly, they get stronger. Aerobic exercises should be fun and easy exercises for children that they will love to engage in. Some of the aerobic exercises that your children will enjoy include Swimming, Skating, Cycling, Jogging, Dancing, Skipping, Football, etc. Some team sports that provide a great aerobic workout are basketball, hockey, rowing, cricket and badminton.

Strength Training

Go for exercises that strengthen bones and muscles. Experts recommend that children and adolescents, ages 6 to 17, should get at least one hour of moderate to high-intensity aerobic exercise every day. Strength-training activities that build muscle should also be part of a 60-minute exercise routine on at least three days of the week.

Young people ages 13 to 17 should do a variety of moderate to vigorous physical activity for 60 minutes each day. Along with aerobic exercises like running, jogging, fast walking, circuit training, one should also include sit-ups, push-ups, lunges and squats.

Some of the Exercises Include:

Lunges: Children can improve their balance and strengthen their legs with some lunges
Squats: are the best for building quads, hamstrings, and glutes, and they help to strengthen your child’s lower back as well
Push-ups: can also be done on the knees or on the feet, according to the child’s ability. Don’t worry if they don’t have the form right initially

Encourage your child to Warm up before exercise and cool down after exercise to prevent muscle soreness and injury.

Warm up before exercise: Warming up before exercise prevents injury by softening the muscles and making them supple. Some warm-up exercises you can do are:

Slow jogging or walking
Stretching all the muscles they’re going to use (hold each and stretch for 8 to 10 seconds, but never until it hurts)

Cool down after exercise: Cooling down after high-intensity exercise is important for relaxing and softening the muscles. Cool down or ballistic stretch begins to lower the heart rate, improves flexibility and will speed up recovery from a workout.

Some Cool Down Examples Include:

Hamstring Stretch: The stretch helps Hamstring muscles that are on the back of the thigh 2
Side Lunge: This stretch works the inner thighs
Calf Stretch: This stretch feels good after running or walking.
Butterfly Stretch: Children are usually quite adept to the butterfly stretch and it relaxes them well after a good physical activity.

Nutrition is Equally Important When You Exercise

While exercise is very important, nutrition is equally important for children and adolescents to lead an active and healthy life.

Children who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. Kids and teens who play a sport that can involve 1½ to 2 hours or more of activity in a day, in particular, may need to consume more balanced nutrition to keep up with increased energy and fluid demands.

We trust that this article on exercise and nutrition for children assists you in making informed decisions about your child’s health. Do let us know your thoughts in the comments below. For more on Kid’s Health check out Healthy reads. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

December 18, 2022 By Payal Choudhury 4 Comments

Enter The Dragon Fruit: Uses & Nutritional Benefits

The Dragon Fruit is probably one of the most visually stunning fruits. Its skin looks like that of a mythical pink dragon. Did you know that it is actually harvested from a night-blooming cactus? A plant with a flower like an explosion of flame produces a beautiful fruit which is short-lived with the appearance of a brilliant pink rosebud. The phyto-nutrient dense fruit also known as “Pitaya” is grown in the tropical regions of Thailand, Vietnam, and South America. Its succulent stem provides the uniquely delicious fruit with moisture in the arid climates where it grows.

Multiple Uses of Dragon Fruit

It is important as a fruit as well as ornamental plant. Ripen fruits can be used directly to consume. Also it can be used for producing jam, ice cream, jelly, fruit juice as well as wine. Dragon fruit buds can be prepared as a curry. This tropical super fruit has a wonderful sweet flavour and unusual nutritional benefits including omega 3, protein, iron, fibre, vitamins, and minerals for hydrating all the cells in the body.

In addition to its nutritional value and health promoting effects, the dragon fruit is praised for its appetizing crunchy texture and refreshing, sweet flavour which is like a cross between kiwi and pear. To preserve most of its flavour and nutrients, the dragon fruit is usually eaten raw as a healthy snack or it is pureed into smoothies.

Nutritional Benefits

The nutritional value per 100g of Ripen Dragon fruit is as follows

Nutrition	Amount
Water	82.5- 83 g
Protein	0.159- 0.229 g
Carbohydrates	8g
Sugar	9g
Fat	0.21- 0.61 g
Fibre	0.7- 0.9 g
Carotene	0.005- 0.012 mg
Calcium	6.3- 8.8 mg
Phosphorus	30.2- 36.1 mg
Iron	0.55- 0.65 mg
Vitamin B	1 0.28- 0.043 mg
Vitamin B	2 0.043- 0.045 mg
Vitamin B	3 0.297- 0.43 mg
Vitamin C	8.0- 9.0 mg
Thiamine	0.28- 0.30 mg
Riboflavin	0.043- 0.044 mg
Niacin	1.297- 1.30 mg
Ash	0.28 g
Other	0.54- 0.68 g

Health Benefits of Dragon Fruit

The Dragon Fruit is high in polyunsaturated fats (omega-3 and omega-6 fatty acids) that lower the risk of cardiovascular disorders. Its rich in flavonoids that are known to have favourable effects against cardio related disease
It is low in calories and contains vitamin C, magnesium, protein, antioxidants and iron.
The reddish colour of the Dragon Fruit is due to lycopene – which has anti-cancer properties.
It clears the body of toxic heavy metals and improves eyesight. Better eye-sight to take in its exquisiteness and majestic beauty.
For Type 2 Diabetics, it is recommended to eat dragon fruit frequently because of its fiber content that helps manage blood sugar.
Because of the richness in fiber, it aids in better digestion of food as well.
The benefits of Dragon Fruit is realized in a number of ways, from a strengthened immune system and faster healing of bruises and wounds to fewer respiratory problems.
They have zero complex carbohydrates, so foods can be easily broken down in the body, helped by vitamin B1 (thiamine) and other B vitamins.

Dragon fruit has a very mild flavour. It blends well with mild flavoured fruits such as bananas, mangoes or papayas. Coconut also complements the flavour of dragon fruit nicely.

It could easily be called a “crazy” fruit, as its appearance is so improbable. The dragon fruit is an exotic fruit that is very beautiful on the outside and comes with a lot of health benefits. It may be intimidating to try because of its outer shape and texture but, it is very easy to prepare and comes with a number of nutritional benefits that your body will love you for.

Try it out and you might like it, maybe make it a part of your regular fruit rotation. Do let us know your experience with this delicious fruit in the comments below!

For more on nutrition, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr