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Maintaining a Healthy Lifestyle During Diwali: Balancing Tradition and Well-Being

Diwali, the festival of lights, is a joyous and vibrant celebration for many. It’s a time for family gatherings, exchanging gifts, and indulging in an array of delicious sweets and snacks. However, for those committed to a healthy lifestyle, Diwali can present some challenges. The good news is that with some thoughtful planning and a mindful approach, it’s entirely possible to enjoy the festivities while still maintaining your health and well-being goals.

Set Realistic Goals

Before diving into Diwali celebrations, set realistic goals for yourself. Instead of striving for perfection, aim for moderation and balance. Understand that Diwali is a time for enjoyment and occasional indulgence, and that’s perfectly okay. Your goals should be achievable and in alignment with your overall health and fitness journey.

Educate Yourself on Nutrition

Knowledge is a powerful tool when it comes to making informed choices. Learn about the nutritional content of common festive foods and sweets. This understanding will help you practice portion control and make healthier choices during Diwali. For example, be aware that certain sweets are high in sugar and calories, while others may have healthier ingredients.

Plan and Track Your Meals

Planning your meals in advance, especially before attending Diwali gatherings, can be a game-changer. Having a balanced meal before heading to a celebration can help prevent overindulgence. Consider keeping a food diary to stay mindful of your food choices, ensuring you don’t go overboard during the festive season.

Explore Healthy Alternatives

The good news is that you can enjoy Diwali treats without feeling guilty. Many traditional sweets and snacks have healthier alternatives. For instance, you can make sweets with less sugar, healthier fats, and more nutritious ingredients. You’ll be amazed at how delicious and satisfying these healthier options can be.

Stay Active

Physical activity is an essential part of maintaining a healthy lifestyle. Even during the festive season, it’s important to continue with your exercise routine. You can even make it fun and festive. Consider activities like dancing to Diwali music, taking family walks, or participating in Diwali-themed fitness events.

Manage Stress

Diwali can be stressful for many due to various commitments and responsibilities. Stress management is vital for both your mental and physical well-being. Explore stress-reduction techniques such as meditation, deep breathing exercises, and mindfulness to help you stay calm and centered.

Seek Support

Share your health and fitness goals with friends and family who share similar aspirations. Having a support system in place can be a significant motivator. You can lean on each other for guidance and encouragement during the festive season.

Practice Mindful Eating

Mindful eating involves savoring each bite, eating slowly, and listening to your body’s hunger and fullness cues. By paying attention to what your body is telling you, you can avoid overindulging and make healthier food choices.

Reward Yourself

Consider implementing a rewards system for achieving your health and fitness goals during Diwali. Treat yourself to non-food rewards when you meet your targets. This positive reinforcement can be an excellent motivator.

Stay Accountable

Accountability is key to staying on track. Schedule regular check-ins with a fitness professional or a friend who shares your goals—having someone to report your progress to can help you remain committed to your objectives.

Think Long Term

Lastly, remember that your health and fitness journey is not limited to the festive season. Embrace the long-term benefits of a healthy lifestyle, as they contribute to your overall well-being and quality of life.

Diwali is a time to celebrate and enjoy with your loved ones. With the right approach, you can have a fantastic time while staying true to your health and fitness goals. This Diwali, celebrate the festival of lights while also celebrating your commitment to a healthier and happier you, wishing you a joyous and prosperous Diwali!

We hope you have a great Diwali, and these tips help you celebrate a happier, healthier, and guilt-free one. If these tips are beneficial to you, please let us know in the comments below. For more on healthy living, check out Healthy Reads or get additional tips directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Indulge and yet stay in shape

Sounds surprising that you can indulge and yet stay in shape? It feels almost impossible? Believe me, it’s possible to achieve, only of course if you have the will to do so. No, we are not going to tell you to skip eating sweets and savouries altogether and indulge in salads alone. Festivals and family functions would not be half as much fun if they were devoid of those yummy goodies- sweets, snack platters, dry fruits and so on.

There is absolutely no need to feel deprived and skip them altogether. All you need to do is change your cooking habits and recipes a tad bit to make stuff that is low in fat, calories, salt and even sugar.

Here are a few simple tips that will help you eat the food you want and you won’t feel guilty binging on:

  • Use the god’s favourite sweetening agent- jaggery – to make sweets. Gurpaare (Shakkarpaare with a coating of jaggery) is one of the sweet snacks you can make easily. Gurkeladdoo is another option- mix any dal (pulses)  with jaggery to make these yummy laddoos.
  • Use sugar-free along with skimmed milk to prepare delicious sweets such as Phirni, kalakand, Kheer, various Bengali sweets, Carrot halwa, Sooji halwa etc. The rest of the recipes remain the same; just use less oil and no sugar.
  • When guests come, don’t serve only sweets but, also serve some homemade chatpate snacks such as BhelPuri, Chaklis, MethiMathris, etc. Make it a point to add some pulses, spinach, chopped mint leaves and coriander to your snacks to give them the required nutritional value.
  • Get innovative with snacks. Who says you have to stick to the routine menu? Dare to do something different and instead of serving cutlets and chips each time, serve roasted Masala Papad, Dahi puri with sprout filling, Sprout Chaat, MoongDaal Chaat with onions, coriander, tomatoes and tamarind chutney and so on.
  • Make dry fruits and nuts a regular item in your menu for guests as well as for yourself but of course eat these in moderation. Consume them in their natural form instead of frying them or adding extra salt or sugar to them.
  • While making snacks that need to be made with maize flour (Maida), mix in some high fibre flour such as bajra or ragi or soy flour.
  • Roast the salted snacks in the oven with just a few drops of olive oil so that they do not stick to the baking dish, instead of frying them.
  • Again, grill kebabs and bake cutlets in the oven or even the microwave instead of frying them.
  • Some guests may even like a portion of garlic bread with cutlets instead of binging on heavy sweets. Do go ahead and ask them. And if they do want it, just peel and crush some garlic pods quickly and add them in butter melted in the microwave and spread on the bread slices evenly. Now grill in the oven for a minute or two and your garlic bread is ready to serve.
  • For sweets such as Rabdi and Phirni, use condensed milk for a richer taste instead of adding fattening and full of calories khoya or mava. 

Embracing a healthier approach to festive indulgence opens the door to guilt-free enjoyment. By making simple tweaks to your recipes and embracing nutritious alternatives, you can savor the flavors of celebration without compromising your well-being. So go ahead, delight in the festivities, create your health-conscious culinary masterpieces, and keep discovering more about mindful eating through our Healthy Reads. For Personalised guidance and expert coaching, consider subscribing to GOQii here and embark on a journey to a healthier you!

Go on… indulge!

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Tips To Reduce Bloating And Gas In The Stomach

bloating and gas

Bloating and gas are the most common discomforts of the digestive system. There are many reasons why they can happen but it is important to understand and identify the root cause, so you can apply the required remedy. What causes bloating and gas though? What happens when one feels bloated? Bloating is a build up of gas in the stomach and the intestine. The belly swells up after eating, one can feel bloated. Bloating causes burping, abdominal discomfort, and a feeling of fullness. 

Reasons for Bloating and Gas

  • Lack of physical activity or a sedentary lifestyle
  • Less intake of fiber
  • Less intake of water
  • Food allergies 
  • Eating too much or eating too fast 
  • Lactose or gluten intolerance
  • Eating food that creates gas in the intestinal tract 

Some other reasons also include pregnancy, GERD, smoking and menstrual period as well.

Preventive and Easy Home Remedies

Now that we know some of the reasons for bloating and gas, let’s check out some preventive measures and easy home remedies.

  1. Have smaller portions of meals at a time. This will help you digest food faster and in a proper manner. More so, your stomach will have some space to breathe.
  2. Make it a habit to walk around after meals at least for 5-10 mins as it will increase the metabolic rate and aid digestion. 
  3. Have salads on your plate as these are rich in fiber, absorb water and prevent indigestion.
  4. Always have lukewarm lemon water with a pinch of rock salt (not for hypertensive’s) or with a tsp of honey (not for diabetics) after heavy and oily meals.
  5. If one is experiencing a regular episode of bloating after eating a particular food, then an allergy test needs to be done.
  6. Proper cooking of cruciferous veggies is required. Other veggies can be mixed with cruciferous veggies. Avoid eating them at night.
  7. If bloating is because of gluten, then go for gluten-free food and rice products. Don’t forget to check food labels and ingredients every time you buy something.
  8. If you are allergic to lactose, then go for soy curd, soy milk and soy cottage cheese.
  9. Include probiotics in every meal as these will improve the gut environment for bacteria and help in reducing bloating and gas. Try adding yogurt, curd, buttermilk with a pinch of rock salt & roasted cumin powder.
  10. Some yoga poses can be tried 4-5 times in a week to strengthen stomach muscles and can relieve gas as well. 
  11. Make it a habit of chewing fennel seeds after your meal as it improves digestion. you can even have fennel tea (Just add 1 tsp of crushed fennel seeds or whole fennel seeds to a cup of boiling water for 10 min & after it can be sipped).
  12. Few pieces of ginger can be taken with lemon and a pinch of rock salt to increase digestion (not for those who have GERD) & ginger tea can be taken without milk.
  13. Ripe bananas aid digestion. The potassium in bananas manage fluid levels that cause bloating and gas.
  14. Chamomile tea settles an upset stomach. It has anti-inflammatory properties. So try chamomile tea or an infusion of chamomile, peppermint, lemon balm & fennel seeds.
  15. Cucumber water is good as it acts as a natural diuretic and contains silica which helps in removing gas.
  16. Aloe Vera juice can be taken 1-2 times in a day to relieve gas.
  17. Have Cumin water. Put 1-2 tsp of cumin in a cup of boiling water and have it empty stomach after 10-15 min of straining it.
  18. Start giving priority to these natural gas releasing agents in your kitchen like asafoetida, cumin seeds and carom seeds.
  19. Baking soda can be taken with hot water and fresh lemon to ease from bloating.
  20. Half a tsp of Triphala powder with hot water can be taken before going to bed to make digestion faster and for a happy & healthy gut.

Last but not the least, manage stress well, as stress can affect the stomach right from the time you start thinking under pressure. We hope this article helps you find relief from and prevent bloating and gas in the stomach. Do leave your thoughts in the comments below! 

For more tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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4 Reasons Why Rest Is As Important As Training

4 Reasons Why Rest Is As Important As TrainingOur world is becoming healthier with people opting for a healthier lifestyle that involves clean eating and staying active. The first attempt to keep ourselves healthy begins by being active. However, being active also means taking good rest after any physical activity. Our body requires a rest period between our workout days. But, there are a few who tend to overdo it. You may see this group of people working out all seven days intensely without a rest day.

Why Is Rest So Important?

Rest means a state when the body is inactive. Inactivity helps the body relax and gives it time to recover strength after any kind of exertion. Our body requires rest because every time we workout, we are tearing our muscles and continuous workout without a rest period may cause further injury to the muscles.

Why Is It Important To Rest After Training?

Resting your body helps in repairing and healing of the torn muscle fibers and enhances the performance. If you don’t rest, you could be prone to facing any of the issues below:

  1. Injuries & drop in performance: Muscle sustains tiny tears when we workout. Rest after training helps in healing those tears. When we do not give rest to the muscle and over-train, then it leads to serious injuries. What happens when you do not sleep for more than 24 hours? You are drowsy, concentration drops and so does your performance. This is exactly what happens with your body when you over train it. The performance drops due to injuries and inadequate rest of the muscles.
  2. Longer recovery time: Due to over training of a muscle, the amount of time taken for recovery increases. If you are working out 4-5 days a week and taking rest for 2-3 days, the time taken to recover is shorter. Whereas, when you do not take rest, the body needs extra time to repair the damages caused by over training. Bigger the damage, longer the recovery time. You can keep your rest period short by taking adequate rest in between your training sessions.
  3. Loss of motivation to train: As you over train the muscles, the performance drops and it also affects your motivation level. Due to inadequate rest, the muscle loses the capacity to grow and instead bear severe injuries. These negative changes in the body affect a person’s motivation levels and leads to loss of interest in the training program. With low interest, one might feel forced to do the workout instead of looking forward to it.
  4. Immunity: When your muscles are over trained and injured, the energy reserved for the proper functioning of your immune system is directed towards the repair of the damaged muscles and bones. As a result your immune system doesn’t function optimally.

To train at your optimum level, take a break and relax your muscles. If this article helped you, let us know your thoughts in the comments below. You can find more articles on fitness and training here. You can also speak to our experts to develop a training schedule as per your needs by subscribing to GOQii’s Personalised Health Coaching here.

Train Smart and #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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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