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July 8, 2025 By GOQii Leave a Comment

From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control
Some journeys start with a plan. Others begin with a stumble literally.

Surinder Bhalla, a government professional, born and raised in the scenic hill town of Shimla, had always lived a life of movement. “In Shimla, you walked everywhere,” she reflects. “Walking was never an exercise. It was just life.” But after shifting to Chandigarh, that quiet rhythm changed. Here, everything was mechanised. Walking became optional, even avoidable—relegated to an “exercise” slot, if at all.

But Surinder’s story is not one of stagnation—it’s one of incredible personal transformation.

The Wake-Up Call

Life, for Surinder, used to be a whirlwind starting at 4 a.m., rushed meals, erratic routines, work stress, and hardly any time for self-care. “Everything was on the go. Health took a backseat,” she admits. As a teacher, not very tech-savvy, she had no idea something like GOQii—a health coaching platform—existed.

That changed in 2019 when, after a painful knee injury, her orthopaedic consultation led her to a free three-month GOQii subscription. A blessing in disguise, as she calls it.

It was just in time.

The Right Time, The Right Nudge

The timing was serendipitous. Soon after joining in Dec 2019, COVID-19 hit. While the world came to a standstill, Surinder found stability in her new virtual coach. “The chats, the daily motivation, it kept me anchored,” she recalls. With her coach’s support, she began reworking her routines, improving her eating habits, incorporating daily walks, and experimenting with decoctions, all while cutting through old habits one step at a time.

The changes were subtle at first, but soon added up—better sleep, improved digestion, increased stamina, and something far more profound: self-belief.

From Medications to Mindset

Diagnosed with diabetes in 2013, Surinder had been on medication for years. She consciously chose not to start insulin. With consistency and coaching, her sugar levels stabilised. Today, her medications have drastically reduced, and her diabetes is under control. “My willpower is the strongest it has ever been,” she says proudly.

Friends and colleagues now look at her transformation in disbelief. “They’re shocked when I tell them I’ve had diabetes for 13 years. No one believes my age, or the energy I bring.”

A New Taste of Life

Apart from walking her health journey, Surinder has also rediscovered her joy in cooking. A passionate home chef, she now experiments with healthy, sattvik recipes, adding her unique twists. “I’ve been a sattvik eater for the past 6-7 months. It feels lighter, better,” she shares.

What Keeps Her Going?

“Blessings,” she smiles. “They play a vital role. I feel blessed to have a coach who reminds me daily that I can be better. I don’t do anything out of force—I do it because I want to. I follow my mind, and now my body follows too.”

Her Message to Others

If Surinder’s journey says anything, it’s this: You don’t need a perfect start. You just need the courage to take the first step,  no matter how small, or even how accidental. Sometimes, the most powerful transformations come not when you plan for them, but when life nudges you toward your own better version.

Does his Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s Personalised Health Coaching and start now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads.

#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.

April 14, 2025 By GOQii Leave a Comment

Flavourful Dinners for a Healthier You – Low-Carb & Diabetes-Friendly Dinner Recipes

Eating well doesn’t mean giving up on flavour. These diabetes-friendly dinners are proof that you can enjoy delicious meals while keeping your blood sugar levels stable. Full of healthy fats, protein, and fiber, these low-carb dishes will help you feel satisfied and nourished without the post-dinner sluggishness.

Each recipe is quick to prepare and packed with nutrients to keep your energy levels high. Whether you’re cooking for yourself or sharing with loved ones, these meals prove that healthy eating can be both nutritious and full of flavour.

1. Baked Salmon with Lemon-Herb Butter

A perfect dish that’s both light and satisfying, packed with omega-3 fatty acids for heart health.

Ingredients:

  • 2 salmon fillets
  • 2 tablespoons butter, melted
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic, minced
  • 1 teaspoon chopped parsley
  • Salt and pepper to taste

Method of Preparation:

  1. Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
  2. In a bowl, mix melted butter, lemon juice, garlic, and parsley.
  3. Place salmon fillets on the tray and season with salt and pepper.
  4. Brush the lemon-herb butter generously over the fillets.
  5. Bake for 12-15 minutes until the salmon is flaky and cooked through.
  6. Serve with steamed vegetables or a fresh salad.

Health Benefits:

  • Rich in Omega-3 Fatty Acids: Supports brain and heart health.
  • High in Protein: Essential for muscle repair and growth.

Anti-Inflammatory Properties: Garlic and parsley boost immunity.

2. Spaghetti Squash with Turkey Meatballs

A low-carb alternative to pasta that’s comforting and full of flavour. Packed with lean protein from turkey meatballs.

Ingredients:

  • For the spaghetti squash: 1 medium spaghetti squash, olive oil, salt, and pepper.
  • For the turkey meatballs: 500g ground turkey, almond flour, 1 egg, garlic powder, dried oregano, salt, and pepper.
  • For the sauce: Sugar-free tomato sauce, olive oil, basil, garlic.

Method of Preparation:

  1. Preheat oven to 200°C (400°F).
  2. Prepare the squash: Cut in half, remove seeds, brush with olive oil, and season with salt and pepper. Roast for 40 minutes.
  3. Prepare meatballs: Mix turkey, almond flour, egg, garlic powder, oregano, salt, and pepper, and form into small meatballs.
  4. Cook meatballs: Heat olive oil in a pan, cook meatballs until browned.
  5. Prepare sauce: Heat olive oil, cook garlic for 1 minute, add tomato sauce, and basil.
  6. Assemble: Use a fork to scrape spaghetti squash strands, top with meatballs and sauce.

Health Benefits:

  • Low in Carbs & High in Fibre: A great pasta alternative.
  • Lean Protein: Turkey helps muscle maintenance.
  • Rich in Antioxidants: Lycopene from tomato sauce supports heart health.

3. Cauliflower Crust Pizza with Veggie Toppings

Craving pizza? This low-carb cauliflower crust pizza gives you all the flavours you love, guilt-free.

Ingredients:

  • For the crust: 1 medium cauliflower, egg, mozzarella cheese, garlic powder, salt, pepper.
  • For the toppings: Sugar-free pizza sauce, mozzarella cheese, bell peppers, mushrooms, cherry tomatoes, dried oregano.

Method of Preparation:

  1. Preheat oven to 220°C (425°F).
  2. Microwave grated cauliflower for 4-5 minutes, then squeeze out excess moisture.
  3. Mix cauliflower with egg, mozzarella, garlic powder, salt, and pepper, and shape into a pizza crust.
  4. Bake for 15-20 minutes until golden.
  5. Add pizza sauce, cheese, and veggies. Bake for another 10 minutes.

Health Benefits:

  • Gluten-Free: Great for those avoiding refined flours.
  • Low in Carbs: Cauliflower is high in fibre and essential nutrients.
  • Customizable: Add your favourite toppings!

These low-carb dinners prove that healthy eating doesn’t have to be boring. Whether you want a protein-rich salmon dish, a hearty pasta alternative, or a guilt-free pizza, these recipes show that you can enjoy your meals while supporting your health goals.

#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.

March 27, 2025 By GOQii Leave a Comment

Type 1 vs Type 2 Diabetes: What’s the Real Difference?

Have you ever wondered if there’s a real difference between Type 1 and Type 2 diabetes? Maybe you’ve heard the terms tossed around but never really got the full picture. You’re not alone! Diabetes is often misunderstood, but knowing the difference between the two types could be a game-changer—for yourself or someone you care about.

So, let’s break it down in a simple, no-jargon way—because understanding your health shouldn’t feel like solving a puzzle.

What Exactly Is Diabetes?

Imagine this: your body runs on glucose (sugar) for energy, like a car runs on fuel. To get that fuel into your cells, your body uses a key—insulin—produced by your pancreas. But when that key either doesn’t exist or doesn’t work properly, glucose stays in your bloodstream, causing blood sugar to rise. That’s diabetes in a nutshell.

Let’s Meet Type 1 Diabetes: Autoimmune & Unexpected

Think of Type 1 as your immune system going rogue—mistaking your healthy insulin-producing cells for enemies and attacking them. As a result, your body stops making insulin altogether.

Who Gets It?

It often shows up in children or young adults, but it can surprise anyone at any age. It’s not caused by lifestyle, and you can’t prevent it.

Signs to Look For:

⚡ Constant thirst
⚡ Frequent urination
⚡ Sudden weight loss
⚡ Fatigue
⚡ Blurred vision

Treatment?

Insulin for life—via injections or a pump. And with proper care, people with Type 1 diabetes can live full, vibrant lives.

Type 2 Diabetes: The Lifestyle-Linked One

Now, Type 2 is more like your cells ignoring the key. Your body still makes insulin, but your cells don’t respond properly—a condition called insulin resistance.

Who’s at Risk?

Mostly adults over 40, but it’s becoming common in younger people due to poor diet, lack of exercise, and weight gain.

What You Might Notice:

⚠️ Tiredness
⚠️ Slow-healing cuts
⚠️ Tingling in hands/feet
⚠️ Frequent infections
⚠️ Subtle weight gain

Treatment?

  • Lifestyle changes: diet + exercise
  • Medication (e.g., Metformin)
  • Insulin (in later stages for some)

Here’s the good news: Type 2 is often preventable and reversible with the right lifestyle tweaks.

Quick Comparison: Type 1 vs Type 2

Feature

Type 1 Diabetes

Type 2 Diabetes

Cause

Autoimmune destruction

Insulin resistance

Onset Age

Usually younger people

Usually 40+, but now younger

Insulin Production

None

Reduced/ineffective

Treatment

Insulin only

Lifestyle, meds ± insulin

Preventable?

No

Often, yes

Onset Speed

Sudden

Gradual

Can You Prevent or Reverse Type 2 Diabetes?

Absolutely.
Here’s how you can stay ahead:

  • Eat balanced, whole foods
  • Stay active—150 minutes a week does wonders
  • Maintain a healthy weight
  • Sleep well, stress less
  • Get regular health check-ups

Remember: small steps today can lead to big wins tomorrow.

Understanding the difference between Type 1 and Type 2 diabetes helps you make better choices and support others on their health journey. Whether you’re managing the condition or simply staying informed, awareness is your superpower.

💬 Have tips or a personal experience with diabetes? Share it in the comments—we’d love to hear from you!

#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.

February 25, 2025 By Pradnya Shinde Leave a Comment

The Hidden Link Between Diabetes and Mental Health – And How to Break the Cycle

A concerned woman holding a glucose meter with a high blood sugar reading, symbolising the connection between diabetes and mental health.Is the fear of diabetes complications weighing you down, leaving you anxious and uncertain about your health?

Living with diabetes can feel like a full-time job. The constant blood sugar checks, meal planning, and insulin management can be overwhelming. However, what often goes unnoticed is how much diabetes affects mental health. Did you know that people with diabetes are 50% more likely to experience depression than those without it? And the connection works both ways—depression can also increase the risk of developing diabetes.

So, what’s the link? And more importantly, what can you do about it?

How Diabetes Affects Your Brain

High blood sugar doesn’t just impact your body—it affects your brain too. The hippocampus, which controls memory and emotions, is particularly vulnerable. Over time, elevated blood sugar levels can shrink brain cells, making it harder to focus, think clearly, or remember things.

But that’s not all. It can also trigger mood swings, anxiety, and even lead to depression or dementia. If you’ve been feeling foggy, forgetful, or just “off,” your blood sugar levels might be playing a bigger role than you realise.

Can Depression Lead to Diabetes?

It’s not just diabetes affecting mental health—mental health can impact diabetes too. Depression makes it harder to stay active, eat well, or take care of yourself. This, in turn, can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes.

To make things even trickier, some antidepressants can cause weight gain, making it harder to manage blood sugar. It’s a vicious cycle—similar to the classic “chicken or egg” dilemma.

The Role of Stress in All of This

Stress is the common thread linking diabetes and depression. When you’re stressed, your body releases cortisol, the “fight or flight” hormone. While short bursts of cortisol are helpful, chronic stress can raise blood sugar levels and make your body less responsive to insulin.

This is why managing stress is just as important as managing your diet or exercise routine. The good news? There are proven ways to break the diabetes-stress cycle.

How to Take Control of Your Health (Both Physical & Mental)

The key is a mind-body approach—where you care for your mental well-being just as much as your physical health. Here are two effective strategies:

  1. Move More

Exercise is one of the best natural antidepressants out there. When you work out, your body releases endorphins, the “feel-good” chemicals that boost your mood and lower stress. Plus, exercise improves insulin sensitivity, helping your body use glucose more effectively.

Even 15-30 minutes of movement a day—like walking, dancing, or yoga—can make a huge difference in both diabetes management and mental well-being.

  1. Try Cognitive Behavioural Therapy (CBT)

CBT is a type of therapy that helps you reframe negative thoughts. Studies show that when combined with exercise, CBT is more effective than medication alone for improving mental health—and it has long-term benefits.

Here’s a simple CBT trick:

  • If you find yourself thinking, “I’ll never stick to this diet,” try shifting it to, “I might struggle, but I can take it one step at a time.”
  • Small shifts in mindset can reduce stress and help you stay on track.

CBT usually involves 6 to 18 sessions with a therapist, where you’ll set goals, learn healthy coping skills, and challenge unhelpful thinking patterns. Over time, this can transform how you approach both diabetes and your overall well-being.

Dealing With Emotional Eating

Ever find yourself reaching for food when you’re stressed, bored, or feeling low? You’re not alone. Emotional eating is common—but recognising triggers is the first step in managing it.

Here’s how to keep it under control:

  • Keep healthy snacks nearby – like nuts, yoghurt, or fruit.
  • Stay hydrated – sometimes thirst feels like hunger.
  • Practise mindful eating – focus on your food, chew slowly, and avoid distractions.
  • Find other stress relievers – try deep breathing, a short walk, or listening to music.

Balanced meals with protein, healthy fats, and fibre can also help stabilise mood and reduce cravings.

Breaking the Cycle

Living with diabetes can be overwhelming, but you don’t have to do it alone. By incorporating simple strategies like exercise, CBT, and mindful eating, you can take charge of both your mental and physical health.

It’s not about being perfect—it’s about progress. Small changes, done consistently, can have a huge impact over time.

By addressing both physical and mental health, you can break the diabetes-stress cycle and regain control of your well-being. Whether it’s through movement, therapy, stress management, or better eating habits, the goal is progress—not perfection.

If you’re struggling, reach out for support—you deserve to feel your best.

What has helped you manage stress or mental health while living with diabetes? Share your experience in the comments below!

#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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From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

Some journeys start with a plan. Others begin with a stumble literally.Surinder Bhalla, a government professional, born and raised in the scenic hill town of Shimla, had always lived a life of movement. “In Shimla, you walked everywhere,” she reflects. … [Read More...]

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