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These Harmful Ingredients in Aerated Drinks Can Destroy Your System!

aerated drinksI was with friends recently and during our conversation I realized that my friends had erratic eating habits and moreover, they were all addicted to aerated drinks or what is commonly called as ‘Soft Drinks’. While they were not bothered about what an aerated drink could possibly do to their health, most of them were under the impression that it’s good for health or rather nothing can happen if they consumed aerated drinks. When I realised this, I told them how soft drinks aren’t good for health. And that was it… in the next few minutes I was flooded with questions like why one should not have aerated drinks? What does it contain?

I explained to them that soft drinks are carbonated drinks made of water, sugar or artificial sweeteners, flavors etc. Technically, carbon dioxide is dissolved into water at low temperatures under high pressures and carbonation machines are used to make it fizzy. Also, phosphoric acid, lead acetate, methyl benzene, potassium solvent, sodium benzoate are all present and if you read the label on the bottles you will find all these names.

Reasons Why Aerated Drinks Are Bad For You 

  1. Phosphoric acid present in aerated drinks damage bones and the enamel of teeth
  2. Lead acetate damages kidneys and nerves
  3. They contains aspartame (an artificial low-calorie sweetener) that makes you feel hungry and crave food. That may lead to loads of calories and ultimately unhealthy weight gain
  4. Some people who are addicted to soft drinks are deprived of nutrients and that could lead to malnutrition
  5. Aerated drinks have zero nutrients so no nutritive value
  6. They dehydrates the body
  7. According to research, an aerated drink has Ph of 3.4 (that’s acidic) but is acceptable to human system as its below Ph 7. Albeit, it can create hyper-acidity
  8. If consumed along with meals, the nutrients in the food will not be absorbed.

If you are addicted to aerated drinks, you need to know that they have an effect on oral hygiene. If you need to have a soft drink then use a straw to reduce direct contact with teeth. Secondly, rinse your mouth with water after consuming a soft drink.

Are “Diet” Drinks Better Than The Normal Ones? 

There is nothing good about aerated drinks and particularly “Diet” drinks which are misrepresented to be a healthier option. The only difference between a diet drink and a normal one is that to make it sweet they don’t add sugar but use artificial sweeteners. They’re both still carbonated and still dehydrate the body. To add to it, artificial sweeteners are chemicals which may have harmful consequences if consumed in excess.

Instead of going for aerated drinks, you can try healthy options such as a coconut water, lime water, buttermilk or fresh fruit juices. We hope this article helps you make an informed decision and choose the right option the next time you’re tempted to grab a can or a bottle of your favorite soft drink.

It’s time to #LevelUp your health! What do you think will be a good alternative for you instead of a soft drink? Leave your thoughts in the comments below! Want to know more interesting facts? Ask your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

For more articles to help you live healthy, check out Healthy Reads.

#BeTheForce 

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Fatty Liver Disease: What To Eat & What To Avoid

fatty liver disease

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease. 

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system. 

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications. 

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)? 

  • Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
  • Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
  • Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
  • Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:  

  • Lots of fruits and vegetables
  • Reduced processed and packaged food with high salt and sugar
  • High fibre foods and less carbs
  • Whole grains like oats, quinoa, barley and millets
  • Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3  
  • Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
  • Avocados as they are a good source of fat and fiber 
  • Legumes

What Should You Avoid? 

If you’re suffering from this disease, here is a list of foods you should avoid completely. 

  •  Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
  • Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
  • Fried & oily foods due to excess calories and fat.
  • Too much salt makes the body hold on to excess water and can be a reason to gain weight.
  • Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
  • Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications 

  • Shed the extra weight
  • Control sugar levels well
  • Include Cardio and strength training consisting of 30 mins for 5 days a week 
  • Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce  

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The Power Of Black Tea For Immunity

A powerful immune system not only prevents the attack of any foreign invaders like bacteria, fungi, viruses, parasites but also can protect against degenerative diseases like cancer, heart disease. There are many beverages that can support a healthy immune system and black tea is one of them. The health benefits of black tea have been attributed to it’s decent amount of polyphenols and a wide range of flavonoids—particularly thearubigins, theaflavins, flavonols and flavones. These phytochemicals have shown antimicrobial, anti-viral, antioxidant, anti-carcinogenic, anti-mutagenic and anti-inflammatory activities.

Black tea has beneficial physiological effects like the prevention of atherosclerosis and coronary heart disease by easing inflammation and supporting the flexibility of blood vessels, which can reduce risk of high blood pressure, heart attack, stroke. Researchers at Harvard University have found 10 times more virus-fighting interferons in the blood of people who drank black tea in comparison to people who drank placebo beverages. The researchers attributed this to an amino-acid, L-theanine found in ordinary black tea.

Various studies over the years have also linked drinking Black Tea to reduced risk of certain types of cancers, and increased number of immune cells, antioxidants that protect cells against free radical damage. The antimutagenic effect is well documented for the black tea polyphenols, namely theaflavins and thearubigins and attributed both to the inhibition of the oxidative DNA damage as well as, considerable literature demonstrates their inhibitory effect on the tumor cell proliferation. Latest research also suggests that these polyphenols even affect the balance of gut bacteria that enhances immune functions, encouraging short-chain fatty acids formation that support liver’s function.

Tea drinkers have shown lower levels of the stress hormone, cortisol, after an exposure to a stressful situation. Stress can suppress the immune response of the body. Thus, indirectly by managing stress, tea again improves the effectiveness of the immune system.

Tips To Include Black Tea In Your Diet  

  1. Infused Tea: Add 3-5g or one black tea bag into a cup. Fill to the top with 85-90c boiling water and steep for 3-5 minutes. Remove the tea bag or strain and serve hot or over ice.
    Optional: You can add half a cup of fruit pieces into a one-quart Mason jar with tea and, later cover and let the fruit steep for another ten minutes in hot infused tea, after removing the tea bags.
  2. You can add some lemon juice or crushed ginger or a pinch of cinnamon to infused black tea for additional antioxidant activity and flavour.
  3. Japanese researchers have found that even gargling with black tea extract twice a day was less likely to catch flu by flushing microbes trapped in the throat area.
  4. Inhaling boiling water mixed with Black Tea can facilitate the clearing of the passages towards the lung and facilitate the removal of bacteria/viruses trapped around the nasal area and opens a pathway for the Theaflavins to reach the lungs and protect it from infection.

 Word of Caution 

  • Adding milk may diminish the disease-fighting potential of the tea as various studies have not observed the beneficial effect of black tea consumption on the risk of coronary heart disease in subjects consuming tea with milk.
  • Avoid having tea with meals due to the presence of Tannins, an anti-nutritional compound, which has inhibitory effects on absorption of protein and certain minerals from food like, Iron, copper, sodium and aluminium.
  • Do not drink tea close to bedtime as another compound in tea called Caffeine could keep you from falling asleep.

Don’t miss on physical activity, adequate sleep and Dietary Diversification, that is, include a variety of food in your diet ranging from whole grain/pulses to coloured fruits/vegetables, nuts and seeds, lean meats, to add a wide spectrum of vitamins and minerals and antioxidants in diet, to enhance body’s disease-fighting capabilities. 

Enjoy your cup of tea 1-2 times a day in snack time away from meals. We hope this article helps you. Do leave your thoughts in the comments below. For more immunity-boosting tips, check out Healthy Reads or tune in to our experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Stay safe, boost your immunity and #BeTheForce! 

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Easy Home Workouts To Keep You Active!

easy home workouts

While India is slowly unlocking from a close to 4 months of lockdown, it brings with it a little scare and susceptibility to contract the virus. In my case, I’ve made a point to stay physically active within the 4 walls of my apartment. Initially, it was difficult to balance it along with household chores but gradually, the importance of exercise to keep this COVID anxiety and depression at bay, dawned on me. I’ve managed to chalk out some easy home workouts to ensure that getting fit never gets boring. 

Easy Home Workouts To Get Active Indoors 

  • Virtual Workouts: We’re social animals and right about now, that’s what we miss the most. Here, you can kill two birds with one stone. Create virtual workout groups with friends or distant family members via Zoom or Meet. It will not only help you connect with your family and friends but will also keep you fit and active. 
  • Dance Fitness: You don’t have to be a great dancer or know all the moves. All you need is music and your feet! Along with family members, this dance party can keep you healthy! It’s an excellent workout which helps burn extra calories.
  • Barre: This form is quite a different routine from the regular bodyweight exercises. It’s a form of workout inspired by movements from Ballet. Don’t worry, you don’t need Ballet classes to attempt Barre. You can do this at home without any special equipment. A simple dining chair for support and water bottles for weights will suffice. It’s a great blend of cardio, strength training, flexibility, balance and core conditioning. 
  • Stair Circuit: In my society, as people were barred from going out, our staircase was unused for days. So I took it up as my next workout. As the name suggests, walking up and down the stairs as a warm up, followed by a circuit routine of stair pushups, squats to step, steps up, tricep dips with variations in each for the next set. 

I hope these easy home workouts help you add some flavor to your routine. Before you begin, ensure that you’re doing some of these easy home workouts with the correct form and posture. If you’re stuck, you can tune in to GOQii Play and look for sessions on Dance Fitness, Barre Workouts and Stair Workouts as well as join LIVE classes by experts on GOQii Pro within the GOQii App! To read more on fitness, lifestyle and nutrition, you can check out Healthy Reads. 

You can also check with your GOQii Coach for more variations on home workouts by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

How are you keeping fit at home? Let us know in the comments below! 

#BeTheForce 

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