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Holiday Health Tip: It’s All In The Chew!

Holiday Health Tip: It's All In The ChewIt’s precisely between this week and January 1st when people tend to put on most of their weight. There are two reasons for this – The crazy festive season filled with weddings and parties and then Christmas, New Year Eve and the fact that people tend to let loose during this time, with the justification that they will start anew with  ‘healthy new year resolutions’ from January onwards.

  • What if I told you that you could enjoy this season and it would not impact your weight?
  • What if I told you that snacking on a cookie or dessert here or there would not impact your weight goals?
  • What if I told you that you could eat rice, roti, bread at lunch and dinner, and it would not impact your weight or health?
  • What if you could enjoy this festive season, have loads of fun, eat your favorite foods and still maintain your health and weight?

The human body is a miracle and we are living examples of this miracle. The way our brain and body functions, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair. Every day, trillions of cells in our body work non-stop to fight out germs and bacteria all around us, which if infects us, we could fall very sick and even die. That miracle is called ‘ immunity’.

Our stomach produces sufficient acid to melt down a razor blade. Such is the power of our digestive system. So what’s an ice- cream or a chocolate bar or a cookie going to do when it finds its way into our stomachs? Our body is made to digest the hardest of foods. Red meat is tough to digest but the body will break it down. Vegetarians don’t escape either. Cellulose in vegetables are extremely difficult to break down, but the body breaks it down eventually (this is one reason that vegetarians suffer from more flatulence than non vegetarians).

The body can break down meats and vegetables and desserts as well! The secret lies in the ‘chew’.  The reason food tastes so good is because you’re supposed to enjoy it—slow down and savor it, not just get it to your stomach as quickly as possible.

How Does Chewing Thoroughly Help? 

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you glaze over it, just chewing the minimum amount of times necessary to get the food down your esophagus, you’re actually compromising this process. And that’s the mistake many people make.

We have teeth not just to smile for a pretty picture but the primary function of teeth is to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them, and guess what?

Let me get down to some basics!

Why Should You Chew Your Food Thoroughly? 

When you chew, more saliva gets produced and your saliva contains enzymes that break down FATS and CARBS. Yes!!! Digestion starts in the MOUTH! By the time your food reaches your stomach, it’s already processed by enzymes and your stomach has no issues in completing the assimilation/digestion process.

  • You feel light
  • You feel full for a longer period of time.
  • You do away with flatulence, gas, indigestion and burping.
  • You learn to savor and enjoy the taste of your food.
  • Your body absorbs all the goodness of your food (vitamins, minerals) better.
  • You eat exactly how much your body needs, to maintain or arrive at a healthy weight

Imagine all the times you gobble down your food. You have undigested chunks sitting in your stomach, giving rise to gas, discomfort and chances are that most of your food gets converted to fat.

Chew your food. Enjoy a dessert but eat it slow, savor it and over time, you will learn not to abuse it. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can quickly cleanse itself when digestion happens the right way. Say bye to constipation, fatigue and migraines/headaches.

Try This Exercise Today!

The next meal, eat it really slow. Take a spoon of food, chew it several times, savor the flavor and taste, and then swallow. Put your spoon down. Then take the next.

You will find yourself getting fuller quickly and then, you should stop eating. This way you save on calories you intake and over time, this will become a habit and you will serve yourself less food. Less food equals less calories, better health, longer life and a healthy weight.

Take 1 serving spoon less at every meal, chew and eat your food. You will find that it is enough and all these save spoons of food which add up to a lot of calories saved. You will lose fat and you will feel healthier.

Diseases are caused in most cases by overeating and we always think how much we eat is enough, but it may not be correct if you have been eating your meals fast. Chew your food and you will never have to diet. Your meal time is more important that your work, respect it. That’s your personal time between you and your body, where you feed and nourish it to keep you healthy and strong to do your work and live well.

This is a lifestyle change and if you master it, you can enjoy all the foods you like in moderation.

We hope this article helps you make that lifestyle change. For more tips like this, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Why You Should Eat Slowly For Good Health & Better Digestion

Eat SlowlyMary Roach, in her book, Gulp: Adventures on the Alimentary Canal describes the digestive system as a highly elaborate inside of the tube that starts at the mouth and ends at the anus.

Let’s address an important facet of pre-digestion: Chewing – a much neglected lifestyle habit.

What Happens When You Eat Slowly?

The chewing process serves as the first step to proper digestion. Two interesting things happen while chewing: Firstly, Ptyalin, which is required for digestion of carbohydrates is secreted. The other thing is that the brain kicks into action and recognizes whether you are chewing proteins, carbohydrates or fats and accordingly tells the stomach to secrete the right enzymes.

It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. When you eat slowly, it allows ample of time to trigger the signal from your brain that you are full. Feeling full translates into eating less.

Speed eating, gorging and binge eating majorly contribute to unhealthy weight gain. Studies confirmed that chewing every bite for a longer period of time helps you lose weight and improve digestion. This is because it provides more time for your brain to receive the signal. Therefore, the slower you chew, the lesser you eat and the more satisfied you are. Eating fast promotes weight gain and makes you feel out of control of your eating habits.

Follow These Simple Steps! 

  • The very first step to mindful eating is to choose the smallest plate in your house. Take that plate and serve your portions and sit
  • Sit down to eat in a calm environment with minimal distractions. It is your time with your food. Don’t eat while driving, watching TV, while texting, etc.
  • Add 1 exchange of raw or cooked vegetables right before the main meal and use a fork to eat it. Try setting a minimum number of chews per bite
  • Look at your plate and see how colorful it is and what good it is going to do to your body. Sense the aroma and question yourself about its nutrition
  • Take a fork or chop stick to eat your meal. If you’re eating roti-sabji, take very small bites of the roti and more vegetables. Chew 30 times or more per bite and gulp it down
  • Set your time to eat. At least 20-30 minutes for each meal and preferably even longer at dinner. This will set your relationship with food
  • When you eat slowly, it improves your health in more ways than one. It leads to better digestion, better absorption, reduced bloating, acidity & constipation as well as aids weight management

So eat slowly, chew properly and live healthy! We hope this article helps you chew your food for better digestion and absorption of all those precious nutrients. Do let us know your thoughts in the comments below!

For more health tips like this, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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5 Yoga Asanas To Relieve Bloating and Gas

Relieve Bloating

Most of us feel bloated after a heavy meal or when we have some digestive problems or when we are stressed out. There is a feeling of fullness and tightness in the abdomen which may cause abdominal pain. Practising yoga improves digestion by increasing blood flow to your digestive tract and twisting poses compress and massage your internal organs, which help relieve bloating and gas. 

Poses To Aid Digestion and Relieve Bloating 

Try the yoga asanas below to help improve digestion and relieve bloating: 

1. Apanasana
This asana is also known as the ‘wind relieving pose’. It not only helps to release the build-up of gas and improve digestion but also helps in detoxifying the entire system.Apanasana

  • Lie down on your back and place your hands on the knees
  • As you exhale, hug your knees to your chest
  • Rock your knees from side to side to maximize stretch
  • Do this for five to ten breaths and release your knees
  • When you inhale, loosen your grip to allow your legs to move away from your stomach 

2. Supta Matsyendrasana
Also known as the Spinal Twist, this pose is great for digestion as it helps your blood flow through your body, especially your gut.Supta Matsyendrasana

  • Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee
  • Exhale and drop the right knee over to the left side of your body, twisting the spine and lower back
  • Gently push your right knee using your left hand to touch the ground
  • Make sure your right arm is extended out to the side at shoulder height
  • Breathe and hold for 6-10 breaths
  • To release, inhale and roll the hips back to the floor, and exhale the leg back down to the floor. Repeat the same process on the other side.

3. Malasana
Also known as the Garland Pose, it is good for digestion as it helps you release all the gas out of your system that is blocking your intestines from functioning normally.  Malasana Relieve Bloating

  • Begin in the Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart
  • Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor
  • Bring your palms together at heart center and wedge your elbows one at a time, to the inside of your knees
  • Push your elbows into your knees to open your hips and gently press the inside of your knees into your elbows
  • Stay in this pose for 30 seconds to a minute
  • To get out of the pose, either sit back onto your buttocks or push back up to standing

4. Setu Bandha Sarvangasana
Also known as the Bridge Pose, it will open up your gut, allowing blood to flow smoothly and subsequently, will help relieve bloating and pain. Setu Bandha Sarvangasana

  • Lying on your back, place your feet flat on the floor
  • Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line
  • Keep your arms beside your body, palms facing down
  • On inhalation, press the back of your shoulders and your feet into the floor and lift your hips up
  • Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral
  • Keep your bottom firm up in this pose; Keep your thighs and feet parallel
  • Hold the pose at the top for 30 seconds each time before releasing
  • To come out of the pose, release the arms and roll your spine down while breathing out

5. Chakravakasana
This pose, also known as the Cat-Cow Stretch, helps relieve bloating by stretching and contracting the abdomen with each motion.Chakravakasana

  • Keep your hands and knees in the table pose, and your spine neutral
  • First begin with the Cow Pose by inhaling as you drop your belly towards the mat. Lift your chin and chest, and look up towards the ceiling
  • As you exhale, come into the Cat Pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
  • Release your head toward the floor, but don’t force your chin to your chest
  • Inhale as you come back into the Cow Pose and exhale as you return to the Cat Pose
  • Hold each pose for a breath before moving into the other one. Do this for 15-20 breaths

We hope these yoga asanas help you relieve bloating, gas and any other associated pains. Before you begin any yoga practice, do consult your doctor, physician or personal trainer. Kindly ensure that you perform these asanas under proper guidance if you’re a beginner. 

For more on yoga, check out Healthy Reads or join live, interactive sessions with our experts on GOQii Pro. Book a class from the GOQii App now: www.goqii.com/app 

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How To Boost Metabolism & It’s Importance

boost metabolismYou’ve heard the word “metabolism” or the phrase “boost metabolism” a lot either in general conversation about health or by a GOQii Coach, but have you thought about why it is so important? Metabolism is the sum of chemical and physical reactions in our body or the amount of energy or calories our body burns to maintain vital functions. Raise your hand if you know it is important for weight loss but did you know that it has other functions as well? 

Why Is It Important to Boost Metabolism? 

  • It works in 2 processes i.e. catabolism and anabolism which are the buildup and breakdown of substances, whether it is digestion of food or the elimination of food, if these two processes are disrupted by any means then you can imagine what health issues we might face.
  • The better your metabolism, the more calories your body will burn and it will be easier to drop pounds.
  • It is important for the biochemical process of combining nutrients with oxygen to release the energy the body needs to function.
  • There are certain metabolic diseases and disorders like diabetes, thyroid (hypo/hyper), phenylketonuria (PKU), etc.  that can be caused when the metabolism fails or decreases/increases than the body’s requirement. Although reason for these metabolic disorders is not just one but it is the reason and these are complex, but who wants to experience the pain of not losing weight, being obese or struggling daily with any other big or small issue caused due to the ups and downs of metabolism.

How Can We Boost It? 

Let’s understand certain ways in which we can boost metabolism  

  1. Protein: Eating more protein can boost metabolism to burn more calories.
  2. Mixing up certain exercises: can help us burn more fat by increasing metabolic rate.
  3. Water: If your body is dehydrated, then your metabolism may slow down as your body needs water to process calories.
  4. Eating small, frequent meals: like a small snack every 3-4 hours keeps your metabolism going.
  5. Adding spices: like green/red chilies, pepper, garam masala, etc. have natural chemicals that can kick your metabolism into a higher gear.
  6. Recharge with organic green tea: Research suggests that drinking 2-3 cups of green tea may push the body to burn 17% more calories during moderate intensity workouts.
  7. Eat enough calories: Eating less calories than our body’s requirement may give us quick results but this can cause your metabolism to slow down and that in turn, can make you gain more weight and create imbalance issues.
  8. Get plenty of sleep: Sleep disruptions or not getting adequate sleep has been known to have harmful effects on our metabolism.
  9. Manage stress: It has been seen that when we are continuously under stressful conditions, our body releases cortisol (stress hormone) which in turn affects our metabolism.
  10. Keep a check on B vitamins: as they play an essential role in the metabolic rate. So, make sure to meet your body’s requirement of B vitamins by including foods like eggs, bananas, orange juice, peas, spinach, whole grains, baked potatoes, etc.

All these points might sound difficult, but trust me we can make it happen with just small changes in our diet and lifestyle. It does not require inclusion of any costly, fancy food products. We hope this article helps you boost metabolism and make a positive lifestyle change. Do leave your thoughts in the comments below! 

For more on metabolism, gut health and digestion, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

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