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Some Good Carbohydrates For Diabetics

good carbohydratesAlthough it’s a complicated disorder, diabetes can be managed and, in some cases, even reversed. Choosing healthy foods and drinks, in essence, managing nutrition, is the key to manage diabetes. Carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case.

Ideally, when we eat carbohydrates, the body converts it into glucose which further increases sugar levels. It is due to this that we consider avoiding carbohydrates. They are an integral part of a healthy diet and before we begin to avoid them, we need to understand them. 

There are 2 types of Carbohydrates 

  • Simple carbs: which are easily broken down in the body, they lead to a sudden increase in the sugar levels. 
  • Complex carbs: which are absorbed slowly in the body and due to this, there isn’t a sudden increase in the sugar levels.

So complete elimination of carbohydrates is not recommended, rather we can shift to a diet which provides a good amount of complex carbs. Starch and fibers are the types of complex carbs, and as we all know, there are lots of health benefits of including fibers in the diet.

Good Carbs You Can Include 

  • Fruits
  • Vegetables
  • Whole Grain products
  • Beans
  • Pulses
  • Nuts

How To Incorporate Complex Carbs In Your Diet 

  1. Replace wheat rotis (flat breads) with multigrain or oats rotis (flat breads)
  2. Replace the white rice with brown rice
  3. You can also replace the brown rice with Dalia (Bulgar Wheat) or Quinoa, if or whenever possible
  4. Include more vegetables in your meals 
  5. Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
  6. Include salads in at least 1 meal a day
  7. Add boiled beans, sprouts, boiled pulses, nuts or mixed seeds to the salads

With these tips, do remember that it is not just reducing the carbs but an overall lifestyle modification that is really important. With the diet, it is really important to follow an exercise routine, to manage stress and to cut down any unwanted habits of smoking or alcohol. If you are a diabetic and have stopped having carbs, do start including complex carbs in a limited portion in your daily routines. 

Please note that before you begin with any of the aforementioned foods, kindly check with your doctor, dietitian or nutritionist. We hope this article on Good Carbohydrates for Diabetics helps you – do share it with your friends and family. For more on diabetes management, check out Healthy Reads or tune in to LIVE sessions by our experts on GOQii Play. 

#BeTheForce 

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Deepak Sampat Lowers His HbA1c Levels With GOQii

Deepak Sampat

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell you that Diabetes is not a death sentence. You can reverse your condition with positive, healthy lifestyle changes and live a fulfilling life. Don’t believe us? Ask our player Deepak Sampat. 

Life Before GOQii 

Deepak Sampat is a 55 year old CA and stockbroker from Mumbai. He led a fairly sedentary life till he was diagnosed with diabetes during a random health check. His fasting blood sugar was 180 and PP 343. Hba1c 9.40 with  EAG (Estimated Average Glucose) of  231.88.

Till this point, he was barely active and had unhealthy eating habits. His weight was 84kg. He consulted his family doctor who prescribed medicines and diet control. He then requested his family doctor to give him 6 months’ time to control diabetes without medication (took medicines for a week).

Joining GOQii 

In August 2017, he came across GOQii through the Axis Active programme. He was assigned to Coach Sudrita. His GOQii Coach suggested exercises to help him get fit and build mental strength. 

Before joining GOQii in July 2017, his HbA1c was 9.4 with an EAG of 231.88 and his weight was at 84kg. Within the next 3 months, his HbA1c reduced to 6.2, EAG to 130.44 and weight was 81kg. He said that his coach motivated him to be active and mentally strong to achieve his health goals. 

He was subscribed to GOQii till May 2020. Due to the pandemic induced lockdown and a back injury, he could not follow the necessary physical activities and nutrition guidelines set by his GOQii Coach. From May 2020 till January  2021, his daughter’s marriage kept him busy and he was unable to focus on the habits suggested by his GOQii Coach. 

In March 2021, he tested positive for COVID-19. As a part of COVID testing, he got his blood sugar tested and his HbA1c had shot up to 7.5 and his weight had increased to 83 kg. Post COVID recovery, he joined GOQii again in March 2021 and was assigned to Coach Pragati. 

With active support, motivation and habit changes, he managed to bring his HbA1c levels down to 6.2 in 2 months of joining. His weight was reduced to 78kg. His current goal is to bring his HbA1c levels below 6 and maintain it. 

Deepak Sampat checks his blood glucose levels once a week and uses strips by Ascencia regularly to check his scores. He is of the clear view that while self care is important, having a GOQii Coach is equally important to guide and motivate you. 

Recently, Deepak Sampat spoke to our Founder & CEO Vishal Gondal and discussed all the healthy changes he made in a session of GOQii Health Talks along with his GOQii Coach and experts from GOQii. You can watch it here: 

What Does Coach Pragati Have To Say About Deepak Sampat? 

“Mr. Deepak Sampat was assigned to me on 26th March 2021. When he joined GOQii, his weight was 83 kgs and HbA1c was 7.5. His health goal was to reduce weight, manage blood sugar level, to bring down HbA1c level and to stay fit and active. He was feeling low, both mentally and physically when he joined GOQii. 

He was not taking any medication for Diabetes. I started making healthy changes in his lifestyle like having salad before meals, increasing his water intake, post meal walks and suggested a few habits like deep breathing, having apple cider vinegar, cinnamon powder, kawasia water, and raw flaxseeds powder. 

He was not doing any cardio exercise due to back pain. He was doing light exercises like movement of legs and hands. We made a target of completing 10k steps gradually on a daily basis which helped him reduce weight. I gave him a few challenges like following a detox day every week, detox smoothies, and adding complex carbs to his meals. 

By following all these healthy suggestions, he has reduced 6kg in 3 months. His mental health, along with his physical health has improved greatly. As of June 4, 2021, his weight is at 77kg, his HbA1c levels are at 6.2 and his Fasting Blood Sugar is at 102-107 mg/dl and PP at 155 mg/dl.

Deepak Sampat has had quite a journey with GOQii and believes that he wants to live a healthy and diabetes-free life! You can achieve this too by subscribing for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

For more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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Diet & Exercise: How Timanna Gudi Battled Diabetes

Timanna GudiAccess to medication is easy! We live in a day and age where even a sneeze can be seen as a good enough reason to swallow a pill. The number of those pills only increase with time as health deteriorates. The more pills you swallow, the more you realize that they aren’t working. Without intervention, without data or without trying, you never realize that a pill is not the answer, it is your lifestyle! In the face of adversity, change is imperative. Here’s how 49 yr old Timanna Gudi made a positive U-turn!

Hailing from Hubli, Karnataka, this mechanical engineer by qualification worked with an MNC as a managing director. His job responsibilities and efforts placed immense stress on his wellbeing. Realizing this, he knew he had to quit. He did so 5 years back and started his own business. However, this did not change anything and his health problems continued.

Battling Diabetes

In 2008, Timanna Gudi was diagnosed with Diabetes. This was just one part of his struggle. Along with diabetes, he had to face hypertension and high cholesterol as well! He was immediately put on medication and with every visit to the doctor, his dosage only seemed to increase. He would have to get tests and visit the doctor every 3 months while his doctor only increased the number of medicines. With no concrete solution in sight, Timanna was only confused.

Making Lifestyle Modifications to Fight Diabetes

He happened to come across a talk by B M Hedge, Dean of Manipal Medical College and a renowned doctor. He said that people shouldn’t be visiting doctors for lifestyle diseases like diabetes and cholesterol. The medicines they need are available in their kitchens. Of course, medical assistance is required in case of an emergency but it must be supplemented by a healthy lifestyle. This got Timanna thinking…

He had lost his Dad and his elder sister to diabetes in spite of them being on heavy medications like him. He told himself that if his condition is a disorder, there should be a way to bring it in order! This very thought became the turning point which would pivot his life to balance and wellbeing.

He came to Pune  in 2011 and joined a therapy called Freedom from Diabetes. He managed to get rid of all his medicines in a matter of 40 days through diet control and some light exercise. From then on, he began advocating his approach to everyone who was affected by the same medical condition as his. He gave them hope that they too could change!

Joining GOQii and Being the Force

In 2018, he bought some equipment to perform exercises at home. He followed YouTube channels and performed his routine accordingly. However, he ended up with a frozen shoulder due to an incorrect position. This kept him from exercising for about 8-9 months.

In March 2019, a friend introduced him to GOQii. He was intrigued with the idea of coaches demonstrating exercises LIVE on the app. The GOQii app solved two of his needs i.e. exercise and nutrition. He was getting expert advice from topics relating to a healthy diet, lifestyle, meditation and so on. He saw GOQii as an opportunity to get back into routine!

He joined during the India Steps Challenge and began competing, clocking in 6000 steps a day. He initially started with basic walking and increased his target to 12,000 steps after he invited a few of his friends. Due to walking too much, he began losing a lot of weight and was underweight by 7kg. He was asked to stop walking and jogging completely. To keep the momentum of his physical activity going, he began strength training in order to build muscle mass.

He is a regular on GOQii Play. He watches Coach Tufail Qureshi, Coach Alistrair Fernandes and Coach Shweta Kariya, following the workout routines demonstrated by them on a daily basis. As his work requires him to travel often, he carries a resistance band in his luggage as suggested by Play Coaches. He feels that a resistance band is a handy equipment that can be used to target any body part!

Being lactose intolerant, he shifted to a vegan diet. This essentially means that he avoids milk, curd and cheese. He avoids processed foods like bread, biscuits, etc. He begins his day with a glass of green smoothie which is a wholesome blend of raw Spinach (Palak) or any other leafy vegetable coupled with Betel leaf, Pudina (Mint), Tulsi (Holy Basil), Curry Leaves, Cinnamon Powder, Black Pepper and one fruit along with soaked nuts and seeds.

He follows this up with 45mins to an hour of exercise. His breakfast is more protein-based which includes a dal-based Cheela or sprouts and salad. In between meals, he grabs a spoonful of any seeds or a cup of green tea. His Lunch includes a Roti, one bowl each of dal, vegetable and raw salad. He also drinks Apple Cider Vinegar, which he believes has helped in keeping his body more alkaline. His family mostly uses cold pressed virgin coconut oil instead of refined oil.

Opting For Natural Methods Instead of Medicines

Timanna Gudi reiterates that commitment is absolutely necessary. There is no way you can cheat or give in to temptations. He strongly believes that Diabetes is a medical condition which should be eradicated from India.

He says, “The medicines never stop and you just keep losing your vital organs to it slowly. However, everybody is different and not all solutions suit everyone. You need to go test and try before settling down with what suits you.”

He in fact, also got rid of his Acute Bronchitis, something which he suffered from since childhood which required him to use inhalers. He did so by practicing Pranayama (You too can reap the benefits of this wonderful practice. Here are 6 Variations of Pranayama and their Benefits)

In the course of his time fighting diabetes, he has also helped his younger brother reduce his sugar levels. He feels it is his duty to share the knowledge he has gained from his experience combating lifestyle disorders.

Timanna feels GOQii is a fantastic platform with lot of resources that can benefit anyone and everyone. He regularly shops on the GOQii Health Store and advocates the fact that you get good options at competitive rates.

We wish Timanna Gudi the best for his journey. If this story inspired you or if you are fighting your own uphill battle against a lifestyle disease, share your thoughts in the comments below! To help you manage diabetes effectively, reach out to our experts by subscribing for GOQii’s Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce

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Nalin Talwar Goes From Couch Potato To Fitness Freak!

Nalin TalwarCan you make a positive lifestyle change in just 3 months? Is it even possible? After completing 3 months with GOQii, our player, Nalin Talwar decided that it’s a good time to share his experience. He did face some unfavourable experience with the hardware but for most of it, his overall experience has been good. Let’s read his experience, in his own words.

Introducing Nalin Talwar

I am 56 years old, but after three months with GOQii, I feel like I’m 6 again. That’s the transformation my GOQii Coach and fellow Players have brought in me – bringing out the child in me who is always ready to compete without fear or peer pressure.

I served the Indian Air Force for 23 years and took retirement in 2008. Post retirement, I worked with many organisations in the private sector, but what I gained working in these private organisations was a monotonous and sedentary lifestyle. The same routine of getting up early, running for the metro, reaching office by 9 am, working till 6 (officially) and returning back home for 6 days a week while on Sunday, I was only completing my backlog of lost sleep. Imagine being glued to the desktop and only your fingers getting a workout – that was me!

Being a soldier myself, I joined hands with associations working for the betterment of retired Jawans and here as well, I was caught in the same web, lying on the bed making posts, videos, passing on latest information on government orders on pensions, etc. I had literally become a couch potato – my day began and ended on the bed with my laptop on 24×7 and whenever I was awake, I was online. It began showing on my body as my waist was 43 inches and my weight might have been 90kg or more but I always thought it was just 70kg.

Towards the end of August, after 40 days of joining GOQii and following the intense exercise regime and diet control on intake (no dieting), when for the first time I stood on a weighing machine (due to pandemic I could not find a weighing machine with doctors as well so I had to buy one), it was 79kg. My blood sugar levels in fasting and PP have always been in normal limits. Then I got to know of the HBA1C test, which records the quarterly levels, and mine was 6.5 in July 2020. When I checked my previous reports, I found I was diabetic since 2016 when it was 7.2 and in 2018 it was 6.3. I am a patient of Primary Hypertension since 1996 and on medication, cholesterol levels have been high ever since, I am diagnosed with less than 3 Vit D3 in 2016 and while I take Calcium and Vit D3, my levels have been better but much below the normal limits. My Vit B12 levels are below the minimum levels required. This sedentary lifestyle had brought in many more complications in my life, not limited to weight gain or blood sugar but lethargy, unwillingness to step out, etc. My life was my laptop, mobile and other equipment.

I was on a look out for a smart tracker, not for any fitness routine but as I am very interested in Info Tech Gizmo’s, I had heard a lot about it and wanted to have one for me to test and find out how accurate it is.  I had decided to go for another tracker but settled for the GOQii Vital 3.

How Difficult Was It To Talk To My Coach?

Once I purchased the band and registered with GOQii, I started getting messages and calls from my coach or a better name now, Guru Deepali Sharma. I did not pickup incoming calls from GOQii for 2 or 3 days, but calls from the coach did not stop and at the end I had to pick up. It was the first call and a lot of cobwebs in my brain were cleared and today I can proudly say she is my GURU who has turned my train to tracks.

Who Else Motivated Me On GOQii Arena? 

My GOQii Sister, Jhumi Bhattacharjee, said, “Have you seen Anil Kapoor? At the age of 60, he’s doing weights and so is Amitabh Bachchan. No age is a restricted age to start a workout”.

Coach Sunita Sharma, when I said its better for me to watch her strenuous exercises than do it along with her, her response was, “Ha ha ha 56 is not old, you can do it!”

Ruta Pandya said, “Yaha Coach bahut achhe hain, aapko jo online Coach kahe waisa karo, benefit hoga.”

There is a long list of friends who motivated me through these three months with GOQii. Having said a lot about myself and my coach and those who motivated me, now is the time to count my blessings which I received in these three months. You will be amazed, you may say I am lying because one of them is a chamatkar and I am also confused.

What I Achieved Through GOQii

  1. In October 2020, my HBA1C level has come down to non-diabetic state i.e. 4.7. So I am sugar free now, but I have to continue this exercise and food regime to remain sugar-free.
  2. Had high cholesterol levels and was taking medicine for controlling them, they are now just marginally high and Cardiologist has stopped my medication for cholesterol.
  3. I walk very fast and in the 2 KM walking circuit only few people are there who walk faster than me.
  4. I run 2 KMs at a stretch every alternate day.
  5. I had a very bad sleeping habit and now I am sleeping around 6 hours at a stretch in the night and I rarely sleep during the day. I wake up fresh every day and am ready to hit the circuit immediately.
  6. During the recent Fit India Freedom Run, though I had very severe medical condition, even after several requests from my coach to take bed rest (this was the only time I have disobeyed her orders), on a daily basis, I hit the circuit and completed 30k steps in the month of Sep 2020. I stood first in Noida, 5th in Uttar Pradesh and 134 all over India. I was at No. 3 in Sep and Oct challenge in the GOQii Arena.
  7. Now some details about my physical appearance, my waist was 43” when I joined GOQii and after three months it is now below 36”, my target is 34”. Weight was 90+ and now I am at 70kg and I have achieved my target weight.
  8. The other miracle (Chamatkar) has been that before I joined GOQii, I had 90% grey hair on my head and was bald at the top with a few grey hair on top, but after three months of this fitness regime which also includes diet control, I have new growth of jet black hair all over my head and beard. The bald area is getting covered. It’s a miracle

Now I believe when God wants things to happen and joining GOQii is a blessing from God to me. Coming in contact with my Guru on GOQii is all done by the grace of the almighty.  I don’t think I would have ever met my Guru Deepali Sharma ever if I was not on GOQii. I salute GOQii for becoming the intermediary between me and my Guru.

In Hindi there is a Doha by Kabirdas, which I would surely like to state here and you will come to know what my Coach is for me.

गुरु गोविंद दोऊ खड़े, काके लागू पाय ।

बलिहारी गुरु आपनो, जिन गोविंद दियो बताय ।।

Coach Deepali Sharma, has transformed me from being a couch potato to a person now motivating people around me to wake up and start taking care of their body as this is the only thing which they truly own, rest all their possessions are transferable.

What Does Coach Deepali Sharma Have To Say About Nalin Talwar’s Journey?

‘Where there is a will, there is a way’ holds absolutely true for Nalin Talwar. We connected for an intro call and then our journey started, which is still going on. He came up with the goal to reduce weight and manage diabetes. And as you’ve read above, he achieved his target with flying colours as his weight, diabetes and sugar levels are absolutely in control now.

He used to feel digestive issues, lethargy and increase in heart beat but now he is super active, doing 20k counts on an average and even small runs within normal heart beat range. Digestive issues are no more. His thighs and calf muscles are getting toned up and he can clearly feel the strength in them. Credit goes to his hard work. The best part was that he started getting black hair on head, which was again a happy moment for us.

We started with balancing every meal. We worked on adding healthy snacks, good fibres, protein and reducing carbs. Pre-workout and post workout meal played a very important role in boosting his endurance and stamina. We started from walking and then later on added strength exercises gradually as per his comfortability. His honesty towards healthy habits have made this possible. He did an outstanding job throughout the journey and he knows health is the best investment!

We hope this story motivates you to make a positive lifestyle change! For more inspiring stories, check out Healthy Reads. To be a part of GOQii’s preventive healthcare ecosystem, visit our website now!

#BeTheForce

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