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October 26, 2021 By Neha Morche 2 Comments

These Harmful Ingredients in Aerated Drinks Can Destroy Your System!

I 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

Phosphoric acid present in aerated drinks damage bones and the enamel of teeth
Lead acetate damages kidneys and nerves
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
Some people who are addicted to soft drinks are deprived of nutrients and that could lead to malnutrition
Aerated drinks have zero nutrients so no nutritive value
They dehydrates the body
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
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

October 15, 2021 By Navnee Garg 5 Comments

Washing Hands Can Save Your Life and Here’s How!

Thanks to the coronavirus pandemic, WHO deemed washing hands as one of the standard precautionary steps! While we are still quite far away from the pandemic ending, have you ever wondered how washing hands can help curb the spread of the virus or any infection?

Fact: Washing hands can prevent about 30% of diarrhoea-related sicknesses and about 20% of respiratory infections?

So how does this work? How does something so simple help save so many lives?

The Science Behind Washing Hands

Washing hands definitely plays a key role in the battle against COVID-19. Many diseases and conditions are spread by not washing hands with soap and clean water. If one does not wash hands properly, the germs get onto hands and may spread while shaking hands, touching other objects, sneezing and coughing. Washing your hands properly reduces these risks and stops viruses such as the coronavirus from spreading.

According to Centers for Disease Control & Prevention (CDC), Washing Hands prevents from infection because:

People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose and mouth.
Germs from unwashed hands can get into foods and drinks while people prepare or consume them. Germs can multiply in some types of foods or drinks, under certain conditions, and make people sick.
Germs from unwashed hands can be transferred to other objects like handrails, table tops, or toys, and then transferred to another person’s hands.

How to Wash Your Hands?

Washing hands is a day to day task, but if done with ideal steps, it can surely make a positive difference. CDC (Centre for Disease Control), an international organisation, recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others.

Follow these steps:

Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.

WHO recommends that “If your hands are not visibly dirty, frequently clean them by using alcohol- based hand rub or soap and water.” CDC recommends washing hands with water and soap but in case water and soap is not available, only then a hand sanitizer with at least 70% alcohol can be preferred to wash/clean hands.

This is because:

Sanitizers can quickly reduce the number of microbes but they DO NOT ELIMINATE all types of germs.
Hand sanitizers are not recommended when you get your hands greasy or visibly dirty.
Hand sanitizers might not remove harmful chemicals, like pesticides and heavy metals, from hands.

Click here for the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/

When Do You Wash Your Hands?

According to WHO, Wash your hands:

After coughing or sneezing
When taking care of a person who is ill
Before, during and after preparing food
Before entering your home
Before eating your meals
After using the toilet
When hands are visibly dirty
After handling animals or animal waste
Before and after using gloves

Washing your hands is an easy, cheap, and effective way to prevent the spread of germs and keep kids and adults safe from the virus and various diseases. Let’s spread awareness among our kids by demonstrating the correct technique of washing hands, by making this a regular part of their routine with their eating habits, giving frequent reminders to each other and carrying sanitizers in the community areas.

For more information and safety tips, connect with a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Let’s end this pandemic together and #BeTheForce

October 13, 2021 By Palak Mittal 3 Comments

Fatty Liver Disease: What To Eat & What To Avoid

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

October 3, 2021 By Hajra Mithani 1 Comment

Healthy Eating Tips To Detox The Body

Are you looking to detox your body before the Navratri festivities begin? If you’re planning to indulge or go off your healthy routine for a while, it would be great to take these few days to detox the body. It is a good opportunity to give your body a break. Take these steps to detox the body, clean out your GI tract and provide your body with the nutrients it needs to thrive. You can also follow these steps post festivities.

What is Detoxification?

Detoxification is the process of cleansing our body from chemicals, waste, toxins, and harmful substances. Our body has its own internal detoxification system through our liver, kidneys, colon, skin, lungs and lymph glands. However, when our body becomes overloaded with toxic substances, such as from pollution, a poor diet of fast food, alcohol, medications, illness and stress, it needs help in rebooting so it can function optimally again.

In essence, detox is all about eating a diet that supports and improves the functioning of our liver. Unlike popular belief, detoxification is not about weight loss alone. It’s mainly about helping and supporting your body to get rid of all the waste through proper dietary choices. It is beneficial for one and all.

Who Needs To Detox The Body?

Anyone who is suffering from unexplained fatigue, dull skin and hair, allergies, tired and puffy eyes, menstrual irregularities, and feelings of anxiety and depression. This also includes people suffering from constipation as it’s likely to be a result of harmful toxins lingering in your body, preventing the absorption of essential nutrients – and when this happens your immune system will not fight bacteria efficiently resulting in colds and flu most often.

Benefits of Detox

Removes toxins from the body
Improves digestive health: The digestive system is one of the most critical areas of the body. It’s where nutrients from the food you consume are absorbed, keeping your body functioning as it should.
Mindfulness
Increase in energy
Control food cravings
Micronutrient bonus

What To Consume To Detox the Body?

1. Natural Detox Waters

Lemon water consumed with black salt immediately improves digestion, cleanses your liver and maintains PH levels of the body.
Coconut water has composition that mimics our plasma and helps clear out impurities from blood.
Water infused with cinnamon sticks overnight and having it the next day.
Water infused with cumin seeds, coriander seeds, ajwain and fennel seeds overnight and having it next day
Water infused with 1 inch ginger, slices of orange, mint/tulsi leaves overnight or you can simply use any sliced fruit and sliced vegetable and herbs.

2. Smoothies

Green Smoothie: Grind cucumber, parsely, celery, pineapple and chia seeds together and have it replacing your breakfast
Green Juice: Grind kale, spinach, broccoli, mint leaves, apple/pineapple and have it in your mid meals
Mango Smoothie: Grind 1 mango with almonds and have it replacng your breakfast
Apple Date Smoothie: Grind 1 apple, 2-3 dates, water and mint leaves and replace it with your breakfast.
Orange Banana Smoothie: Grind banana and orange or strawberry and banana with 1 tbsp of yogurt and ice cubes and replace it with breakfast.

3. Soups

Lemon and Coriander Soup (you can add chicken if you’re a non-vegetarian)
Beetroot and carrot soup
Tomato and carrot soup
Zucchini and broccoli soup
Green moong soup
Spinach and carrot soup
Egg soup
Corn soup

4. Salads

Sprouts salad
Moong salad
Green salad

For an entire list of raw detox salads, click here: https://goqii.com/blog/9-raw-food-diet-that-are-tasty-and-healthy/

Replace your aloo paratha with moong chilla and your maida pancakes with oats pancakes. Avoid milk and milk products, refined flours and oils, breads, pasta, sugar, fried foods, packaged foods, pickles, papad and junk food. Once a month try doing a complete detox by replacing your meals with smoothies, soups, salads, chillas and infused water. Make the most of this precious time by cleansing your body.

We hope this article helps you. For more tips to detox the body, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Stay home, stay safe, detox the body and #BeTheForce