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Health Benefits Of Eating A Bowl Of Salad Daily

bowl of saladTraditionally, salads are prepared with raw vegetables like cucumber, tomatoes, cabbage and onions, which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion of the meal or totally ignored. If you’ve been doing the same, it’s time to change! Adding a bowl of salad to your meals is important, and that’s what we’re going to tell you in this article.

Why Should You Eat A Bowl Of Salad Daily? 

  • Firstly, starting your meals with a bowl of salad will help you lose weight. It’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full, so you eat less of the rest of your meal. Eating less but healthy = sustainable weight loss! Eating a high fiber salad aids in lowering cholesterol and also is known to prevent constipation.
  • Eating a little healthy fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads helps your body absorb protective phytochemicals  (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
  • Best way to skip croutons (deep fried pieces of wheat bread) which are low in nutrients and have a high glycemic load, is to replace them with nuts and seeds to maintain the salad’s crunchiness.
  • To balance it with proper carbohydrates and proteins to make it a whole meal, you can add brown rice or protein packed Quinoa, Grilled Chicken, low fat Paneer (Cottage Cheese), Tofu or Sprouts.
  • People, who do not like to eat fruits, can relish salads which combine fruits and vegetables and eat it as a whole meal or as a snack. This provides a host of powerful antioxidants, which protect the body from damage caused by harmful molecules called free radicals.

Tips To Prepare Healthy Salads

  • Salads are known to be rich in Vitamins. Fat soluble vitamins A, D, E and K cannot be absorbed and used by the body without the presence of some fat. So go for the unsaturated fats (good fats) like olive oil or canola oil. Toss the oil with vinegar to help to prevent blood sugar spikes after meals.
  • The best way to include greens like romaine, radicchio, iceberg and spinach in your daily diet is to mix them all up or use one at a time in salads.
  • Add medicinal herbs like basil, garlic, lemon juice or parsley to the salad for that strong punch of flavor and loads of disease fighting antioxidants. The more flavorful your salad is naturally, the fewer high calorie ingredients like extra cheese and cream you’ll need to add for taste.
  • Pack your salads with as many other veggies or fruits as possible to get the synergetic effects. Carrots, cucumbers, different colored peppers, broccoli, peas, artichokes, strawberries, raspberries, or pears are great choices to add different textures as well as plenty of filling fiber.

We hope this article encourages you to make a habit of adding a bowl of salad to your meals! Get creative with your salad, make it colorful or crunchy and share a pic on social media or the GOQii Arena and tag us! For more on healthy living and nutrition, check out Healthy Reads.

To get more advice and guidance from experts on nutrition, weight loss, diet tips and healthy recipes! Subscribe to GOQii’s Personalised Health Coaching here.

Eat Healthy 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.

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8 Surprising Health Benefits of Black Rice

‘Rice’ is a staple in many Asian cultures. As people become more health-conscious and super foods gain popularity, the conversations around different rice varieties has also grown, especially among health enthusiast

White rice has taken a backseat as more people are turning to alternatives like red, brown, quinoa, and black rice. Yes, you read that right—black rice!

Black Rice, also known as ‘Forbidden Rice,’ is a highly nutritious variety that has been cultivated in India for centuries. It’s mainly grown in the North East (known as Chak Hao) and the southern regions (called Kavuni in Tamil) of India.

Simply put, when choosing rice, the darker the color, the more nutrients it contains. By that measure, Black Rice is the gold standard among rice varieties.

Let’s explore some of the surprising health benefits of this remarkable rice.

  1. Rich in Antioxidants: Black rice is a grain which is super rich and loaded with Antioxidants. The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other superfoods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains help the body to protect against heart diseases, cancer and many more.
  2. Rich in Fibre: Black rice is loaded with fibre and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fibre. This is double the amount of fibre available in brown rice. So, if you are looking to include some rich fibre in your diet then it is better to start consuming Black Rice than any other varieties of rice.
  1. Has anti-inflammatory properties: Black rice is a natural healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.
  1. A natural detoxifying agent for your body: Black rice is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. So, next time you throw a party, have a detox week by consuming Black rice.
  1. A gluten-free grain: Black rice, like other varieties of rice, is naturally gluten-free. So, if you are allergic to gluten and have the Celiac disease (Gluten insensitivity), then you should consider having black rice in your daily diet plan.
  1. Helps fight diabetes: Black Rice bran contains fibre, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels. So, if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.
  1. Aids in weight loss: Black Rice is a whole grain and super rich in fibers. This combination helps your body reduce signals of hunger thus helping in preventing overeating. In addition, researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to the risk of becoming overweight/obese. If you are someone who is looking to reduce your weight, consider including Black Rice in your weight loss regime.
  1. Promotes heart health: A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke. In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including Black Rice to promote a healthy heart and keep heart-related ailments at bay.

Hope you like this article, do let me know your views and any other health benefits I may have missed in the comments section below. For more insights on nutrition and wellness, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, we often think of bad cholesterol and heart disease. However, there are also good cholesterol foods that are vital for our body. Functions like the synthesis of Vitamin D and hormones, as well as the formation and structure of cell membranes, rely on good cholesterol. 

What is Good Cholesterol? 

Good cholesterol refers to High-Density Lipoprotein (HDL), which helps remove bad cholesterol, known as Low-Density Lipoprotein (LDL). HDL helps transport LDL to the liver for removal from the body. Consuming foods high in saturated fats can increase LDL levels, raising the risk of heart disease and stroke.

While exercising, sleep, stress management, limiting alcohol intake and quitting smoking are essential for maintaining healthy cholesterol levels, certain foods also help. Let’s take a look at some good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats, which help lower LDL cholesterol. They are rich in Alpha-Linoleic acid, which reduces inflammation and improves overall fat composition. These foods prevent oxidation of LDL cholesterol by free radicals, reducing plaque formation. They are also an excellent source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. However if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are both tasty and nutrient-rich. They contain a high amount of Oleic acid, a monounsaturated fat that helps reduce inflammation and the risk of heart disease. Studies show that avocados can lower LDL cholesterol by 10% and total cholesterol by 8%. Additionally, avocados are high in fiber and healthy fats, which help you feel full for longer.
  3. Fatty Fish: Salmon, mackerel, tuna and sardines are rich in Omega 3 fatty acids, which benefit vital organs like the heart, brain and lungs. They also contain Vitamin D and A, essential for good bone and eye health. These fish are particularly effective in reducing death rates due to myocardial infarction and arrhythmia. They also help lowering plaque build-up in arteries and reducing the risk of cardiovascular disease. However, these fish contain contaminants, so cleaning them thoroughly before consuming is crucial.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are harmful. Eggs contain monounsaturated and polyunsaturated fats, which are heart healthy, along with saturated and trans fats, which raise bad cholesterol levels. One egg can easily provide a quarter of your daily fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings throughout the day. Egg is a complete food, rich in both macro and most micronutrients and a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: Whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetables contain longer chains of sugar that take longer to digest and convert into glucose, which the body uses for energy. Including 2 servings of whole grain cereals can help lower bad cholesterol, as the fiber in these foods aids in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way to get both macro and micronutrients. Lentils are a good source of polyphenols, which reduce inflammation and prevent many life threatening diseases, including some types of cancer. Proteins in lentils help prevent blood vessel constriction, improve HDL levels and reduce LDL levels. Lentils are also rich in folate, which prevents the accumulation of homocysteine, a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods, as well as what to eat to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for GOQii’s 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.

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5 Hormones That Have a Big Impact on Your Health

hormones that affect healthEver experienced a sudden mood swing? Or, have you been dealing with a lot of fatigue or sleepless nights? Your body undergoes many changes from birth to adolescence and into adulthood. Most of these changes, both physical and mental, are regulated by the hormones present in our body.

Hormones are the chemical messengers of our body. They travel through our bloodstream and hold the key to optimum health. In essence, they affect metabolism, sexual function, reproduction, growth and development and even our mood.

A better understanding of the hormones that influence our well-being and how to activate them will help us live better and healthier lives.

Let’s take a closer look!

1. Thyroid Stimulating Hormone (TSH)

We are quite familiar with this hormone nowadays! It is a pituitary hormone that stimulates the thyroid gland to produce thyroxine T4 and triiodothyronine T3, which stimulate the metabolism of almost every tissue in our body.

Abnormalities in this hormone can manifest as sudden weight gain, weight loss, dry skin, mood swings, severe sensitivity to cold or heat, depression with weak metabolism, and even an enlarged gland in the form of goiter.

The abnormalities in this hormone can be effectively managed with lifestyle modification, medication, yoga, exercises, and regular checkups of hormone. It has mainly two types: Hypo & Hyper. The Normal range is:

  • TSH: 0.5 – 4.15 mU/L
  • T4: 6 – 12 ug/dL
  • T3: 240 – 280 ug/dL

2. Insulin

“Hey! I am on insulin!”

At some point, we have all heard this from a diabetic person. Insulin is released by the pancreas, a leaf-like gland situated in the abdominal cavity behind the stomach. It regulates the body’s glucose or sugar levels, which are derived from carbohydrates.

It also allows the body to store and utilize glucose for energy. When insulin is released into the bloodstream, it can cause either hyper or hypo glycemia.

Abnormalities in insulin levels can lead to weight gain or weight loss, frequent urination, constant hunger, fatigue, wounds taking longer to heal, etc. These changes are due to insulin either not being produced in sufficient quantity or not functioning properly.

The most effective treatment include lifestyle modifications, healthy eating habits, staying active, managing stress and medication. The referred range is:

  • Random blood glucose: 70 – 100 mg/dl
  • Fasting: 70 – 110 mg/dl
  • After meals: <140 mg/dl

3. Cortisol (Stress Hormone)

There’s a fair chance that every second person you meet might be stressed! The stress hormone, called Cortisol, is produced by the adrenal gland. It helps us stay healthy and energetic. Its main role is to control physical and psychological stress.

Excess secretion of cortisol causes a number of side effects such as increased heart rate, blood pressure, respiration, sweating, and shivering. At stressful times, the body secretes cortisol to help cope with the situation. High level of cortisol consistently can lead to ulcers, high blood pressure, anxiety, high levels of cholesterol, etc.

Similarly, low levels of cortisol in the body causes weakness, fatigue and low blood pressure. This can be managed by sharing your feelings, meditating, pursuing hobbies, listening to music, spending time with  family, going on vacations, prayers, and, if necessary, psychiatric treatment with medication.

4. Sex Hormones

This hormone are categorized into male and female hormones:

  • Testosterone: This is the primary male sex hormone. An anabolic steroid by nature, it helps in building body muscles. In males, it plays an important role in the development of male reproductive tissues like the testes and prostate. It also promotes secondary sexual characteristics like increased  muscle and bone mass, body hair growth, etc. If testosterone secretion is insufficient in men, then it may lead to abnormalities, including frailty and bone loss. This can be treated with medication.
  • Progesterone: This hormone is produced in the ovaries, the placenta and the adrenal glands when a woman gets pregnant. It stimulates and regulates various functions. Progesterone plays an important role in maintaining pregnancy by helping the body prepare for conception, pregnancy and regulating the monthly cycle. When pregnancy doesn’t occur, progesterone levels drop, and menstrual cycle occurs. It also plays a role in sexual desire. Any abnormalities can be treated with home remedies and medication.

5. Serotonin

We all need this happy hormone during stressful days! It is associated with learning and memory, sleep regulation, digestion, mood regulation, some muscular functions, etc. An imbalance in this hormone may affect the brain’s ability to control stress levels and mood effectively.

Low level of serotonin can lead to depression, migraines, weight gain, insomnia, carbohydrate cravings, etc. Excess levels of serotonin in the body causes agitation, stage of confusion, sedation, etc.

After learning about the 5 hormones which are essential for good health, it is clear that the key to keeping them in balance is healthy eating, an active lifestyle, and good rest with meditation. Make sure to check with your doctor for any imbalances or irregularities in your hormones and take the necessary actions as suggested by your doctor. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Do share your thoughts and queries in the comments below!

Be balanced! Be happy! #BeTheForce!  

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 […]