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April 18, 2025 By GOQii Leave a Comment

How to Survive Festive Celebrations Without the Extra Pounds: A Low-Carb Guide for Healthier Living

Festive celebrations like Easter, Christmas, birthdays, or long weekends are often filled with joy, family, and… food. Lots of it. But while these occasions are meant to be enjoyed, they also tend to lead to unwanted weight gain—with many people putting on an average of 7lbs during festive periods, which can take months to lose, if it comes off at all.

This year, instead of undoing all your hard work, you can celebrate mindfully and still stay on track with your health goals. Whether you’re following a health programme or simply trying to eat better, here are some practical ways to enjoy the festivities—without the guilt.

  1. Stick to Your Plan – You Shouldn’t Feel Hungry

One of the best things about a low-carb, higher fat and protein approach is that it keeps you feeling full and satisfied. This means you’re less likely to snack on sweets and pastries just because they’re in front of you. Let your eating plan be your guide.

  1. Make Your Home a Trigger-Free Zone

If you know certain foods are your weakness, don’t bring them home. It’s much easier to avoid temptation when it’s not staring you in the face every time you open the cupboard. Stock your kitchen with foods that support your goals and ditch the rest.

  1. Shop Smart

Never go shopping hungry—that’s when impulse buys happen. Head to the supermarket with a plan, a full stomach, and a clear idea of what you need.

  1. Be Work-Snack Savvy

Celebrations at work can turn into snack fests. Tins of biscuits, free cakes, sandwich platters—it all adds up. Take your food so you’re not caught off-guard. If sandwiches are on offer, ditch the bread and enjoy the filling.

Boiled eggs (if they’re available!) are a brilliant, protein-packed snack to keep on hand.

  1. Plan Well When Eating Out

If you’re heading to a restaurant or someone else’s home, look at the menu ahead of time or think through your food choices before you go. Commit to your plan in advance, and stick to it once you’re there.

  1. Embrace Low-Carb Festive Foods

Great news—many celebration foods are naturally low in carbohydrates. You can still enjoy:

  • Smoked salmon
  • Roast meats like turkey or lamb
  • Eggs (devilled or boiled)
  • Roasted vegetables
  • Red cabbage and sprouts (especially with bacon!)
  • Cheese boards with options like stilton or cheddar

Let others know you’re eating low-carb—most people will be supportive, and it helps avoid awkward explanations at the table.

  1. If You’re Having a Big Meal, Make It Your Only Meal

If you know you’ll be indulging in a large festive lunch or dinner, let that be your main meal of the day. Skip the extra nibbles before and after—quality over quantity wins every time.

  1. Move More During the Break

Holidays often mean time off work, so use it to your advantage. Even a 20-minute walk after meals can help balance blood sugar levels and aid digestion. It’s also a great opportunity to connect with family, and friends, or simply enjoy some fresh air.

  1. Handle Cravings with Intention

Cravings will come. Here’s how to manage them:

  • Have a glass of water or herbal tea
  • Take a short walk or stretch
  • Still hungry? Opt for a meal rich in protein and healthy fats

Often, just pausing and doing something else helps you realise the craving will pass.

  1. Lean on Your Support System

Use tools like the GOQii app to message your coach, or reach out to a supportive friend or family member. A few encouraging words can help you stay focused and avoid emotional eating.

  1. If You Slip, Reset Right Away

A moment of indulgence doesn’t mean the whole celebration is ruined. The most important thing is to get back on track with your next meal—don’t wait until Monday or after the holidays. Progress isn’t about being perfect, it’s about being consistent.

Festive celebrations are meant to be joyful, but that joy doesn’t have to come at the cost of your health. With a little preparation, awareness, and self-compassion, you can enjoy the food, fun, and family time while staying true to your goals.

This Easter—or any special occasion—celebrate with intention, savour every bite, and remind yourself how far you’ve come. Healthy habits don’t take holidays—but they can make holidays even better.

#BeTheForce

March 26, 2025 By GOQii Leave a Comment

Decode Your Food: How to Read Labels and Make Smarter Choices

Walking down the supermarket aisle, you’re bombarded with choices—”low fat,” “high protein,” “sugar-free,” “natural.” But what do these claims really mean? How do you know if a product is genuinely healthy or just smartly marketed? The answer lies in the fine print: the food label.

Reading food labels can feel like cracking a code, but once you know what to look for, it becomes second nature—and empowers you to make healthier, smarter decisions for yourself and your family.

Let’s break it down into simple, actionable steps with a few nutritionist-approved pro tips!

  1. Start With the Ingredients List 📝

This is where the truth of the product lies. Ingredients are listed in order of quantity, from most to least. If sugar, salt, or refined flour are among the first three, it’s a red flag.

  • Choose products with whole, recognisable ingredients.
  • Fewer ingredients usually mean less processing.

💡 Pro Tip: Ingredients like high fructose corn syrup, maltose, dextrose, or anything ending in “-ose” are forms of sugar. The same goes for hydrogenated oils, which signal unhealthy trans fats.

  1. Serving Size vs. Reality 🍿

The label might say 120 calories per serving—but what’s a serving? 5 crackers? Half a chocolate bar? Often, the serving size is much smaller than what we typically consume.

  • Always check the number of servings per package.
  • If you eat double the serving size, you’re getting double the calories, fat, and sugar.

💡 Pro Tip: For single-serve snacks, don’t assume the whole pack is one serving. Check to avoid underestimating your intake.

  1. Understanding Nutrition Per 100g vs. Per Serving 📊

Many labels show nutrition per 100g and per serving.

  • Use per 100g to compare products easily.
  • Use per serving to track your intake.

💡 Pro Tip: If you’re comparing two products, always use the per 100g column to avoid being misled by serving sizes that vary between brands.

  1. Know Your Daily Reference Intakes (RI) 📅

Labels often list percentages of nutrients based on a daily reference intake (also called Daily Value). These help you understand how much of a nutrient you’re getting per portion.

  • Aim for high %RI in fibre, protein, vitamins, and minerals.
  • Aim for low %RI in saturated fat, sugar, and salt.

💡 Pro Tip: A %RI of 5% or less is low; 20% or more is high. Use this to gauge whether a food is helping or hindering your goals.

  1. Nutrients to Prioritise ✅

  • Fibre: Go for 3g or more per serving. Fibre keeps you full, supports digestion, and stabilises blood sugar.
  • Protein: Helps with satiety and muscle maintenance—look for at least 5-10g per serving in snacks.
  • Vitamins & Minerals: Check for iron, calcium, vitamin D, and B vitamins. These often get overlooked!
  1. Nutrients to Watch Out For ⚠️

  • Added Sugars: Ideally less than 5g per serving. Sugar is often hidden in “healthy” foods like yoghurt and granola.
  • Saturated Fat: Keep this below 1.5g per 100g for a healthy heart.
  • Salt (Sodium): Aim for less than 0.3g per 100g. High salt intake can raise blood pressure.

💡 Pro Tip: Some products list sodium instead of salt. Multiply sodium by 2.5 to get the salt equivalent.

  1. Don’t Fall for Buzzwords ❌

“Natural,” “low fat,” “no added sugar”—these claims can be misleading.

  • “Low fat” might mean high sugar.
  • “No added sugar” doesn’t mean sugar-free—fruit concentrates count!
  • “Gluten-free” doesn’t mean healthy—many such products are high in fat or sugar.
  1. Example: Comparing Two Granola Bars 🍫 vs. 🥜

Nutrient

Bar A Bar B
Calories 200 160
Sugar 12g 5g
Fibre 2g 5g
Protein 3g 6g

✔ Bar B wins—lower sugar, higher fibre and protein, fewer calories. Always check beyond the front label!

Understanding food labels helps you cut through the noise, take control of your health, and make empowered choices. It’s not about perfection—it’s about making informed swaps that add up over time.

Next time you shop, take a closer look. Your future self will thank you for every smarter bite.

💬 Do you check labels regularly? What’s the biggest surprise you’ve found? Let us know in the comments!

#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 7, 2025 By Anuja Mohile 1 Comment

Which breakfast cereal should you choose?

482477031_XSImagine walking into the supermarket cereal aisle—rows of colourful boxes promising to be ‘high in fibre,’ ‘low in sugar,’ or ‘fortified with vitamins.’ But how do you know which one is actually good for you? With so many brands and labels, making a healthy choice can be confusing.

Breakfast is meant to break the overnight fast, providing sustained energy and essential nutrients to start the day. However, many cereals that appear healthy may actually contain hidden sugars, excessive salt, or low fibre content. Let’s break down what really matters when choosing your ideal breakfast cereal.

Key Ingredients to Check on a Cereal Box

1. Sugar: Is Your Cereal Too Sweet?

Many breakfast cereals contain added sugars to enhance flavour. While carbohydrates are essential for energy, excess sugar can lead to spikes in blood sugar levels, increased cravings, and long-term health risks such as obesity and diabetes.

✅ Best Choice: Choose cereals with 5g of sugar or less per serving.

❌ Avoid: Cereals with over 10g of sugar per serving, especially those labelled as frosted, honey-coated, or flavoured—these often contain more sugar than nutrition.

⭐ Tip: Sweeten plain cereals naturally by adding fresh fruits, dates, or a drizzle of natural honey.

2. Fibre: The More, The Better!

Dietary fibre is essential for digestion, gut health, and keeping you full longer. A fibre-rich breakfast helps stabilise energy levels and prevent mid-morning cravings.

✅ Best Choice: Look for cereals with at least 3-6g of fibre per serving or 20g per 100g. Wholegrain cereals like bran flakes, shredded wheat, and oats are great choices.

❌ Avoid: Low-fibre cereals with less than 2g per serving—these will leave you feeling hungry soon after eating.

⭐ Tip: Add chia seeds, flaxseeds, or nuts to boost your fibre intake.

3. Salt: The Hidden Ingredient You Overlook

Many processed cereals contain added salt to enhance flavour and shelf life. Too much sodium can contribute to high blood pressure and heart disease.

✅ Best Choice: Opt for cereals with 0.3g of salt or less per 100g (0.1g of sodium or less).

❌ Avoid: Cereals with over 1.5g of salt per 100g (0.5g of sodium or more).

⭐ Tip: If sodium isn’t mentioned on the label, check for ingredients like sodium bicarbonate or preservatives, which indicate hidden salt content.

4. Fat: Watch Out for Unnecessary Additions

Most breakfast cereals are naturally low in fat. However, some granola, muesli, and nut-based cereals contain added oils that can increase caloric intake.

✅ Best Choice: Cereals with 5g of fat or less per 100g.

❌ Avoid: Those with excessive added oils, trans fats, or palm oil.

⭐ Tip: If you enjoy granola, opt for lightly roasted options with minimal added oil.

5. Added Nutrients: Do You Really Need Fortification?

Many cereals are fortified with Iron, Calcium, Vitamin D, and B Vitamins, especially for children and adults who may have nutrient deficiencies.

✅ Best Choice: If you struggle with nutrient intake, choose a cereal with fortified vitamins and minerals.

❌ Avoid: Highly processed cereals with artificial additives and preservatives.

⭐ Tip: Pair your cereal with milk, nuts, or yoghurt to enhance its nutritional value.

How to Build the Perfect Breakfast Bowl

A healthy breakfast isn’t just about cereal—it’s about balancing macronutrients for a more filling, nourishing start to your day:

🥣 Base: Choose a wholegrain cereal like oats, bran flakes, or shredded wheat.

🥛 Protein: Add Greek yoghurt, low-fat milk, or a plant-based alternative.

🥜 Healthy Fats: Sprinkle chia seeds, flaxseeds, or a handful of nuts.

🍓 Natural Sweetness: Fresh berries, banana slices, or dried fruits.

Navigating the cereal aisle doesn’t have to be overwhelming. By reading food labels carefully and making informed decisions, you can choose a nutritious breakfast that supports your energy, digestion, and overall health.

💡 Takeaway: Look for low sugar, high fibre, moderate salt, and avoid unnecessary additives for a balanced start to your day.

Which breakfast cereal do you enjoy the most? Share your favourites in the comments!

#BeTheForce

March 6, 2025 By GOQii Leave a Comment

Bursting Some Common Food Myths: Separating Fact from Fiction

nutrition myths and factsIn today’s digital world, we are constantly bombarded with diet trends, viral health tips, and well-meaning advice from family, friends, and social media influencers. Some of these food beliefs have been passed down for generations, while others have gained traction through modern misinformation. But how many of these commonly accepted truths are actually backed by science?

From the idea that carbs make you fat to the belief that frozen foods lack nutrients, many food myths dictate our eating habits and influence our health choices—sometimes in ways that do more harm than good. It’s time to separate fact from fiction and uncover the real truth behind the most common food myths that continue to mislead people across the world.

Let’s debunk these misconceptions and get back to making smarter, science-backed food choices!

❌ Myth #1: Fresh Produce is Always Healthier than Frozen

 

Many people believe that fresh fruit and vegetables are superior to frozen ones, but that’s not necessarily true.

✅ Truth: Frozen produce is picked at peak ripeness and flash-frozen, preserving its nutrients. On the other hand, fresh produce can lose vitamins and minerals during transport and storage. In some cases, frozen vegetables may even retain more nutrients than their fresh counterparts!

What to do? Don’t hesitate to stock up on frozen fruit and veg—they’re convenient, affordable, and just as nutritious!

❌ Myth #2: Carbs Make You Gain Weight

carbohydrate-addicts-diet-plan1

Carbohydrates have been wrongfully demonised for years, with many believing they lead to weight gain and poor health.

✅ Truth: Not all carbs are the enemy! Whole grains like quinoa, oats, brown rice, and wholewheat bread provide fibre, vitamins, and sustained energy. The real culprits? Refined carbs like white bread, pastries, and sugary cereals that spike blood sugar levels.

What to do? Choose complex carbs over refined ones and watch portion sizes, rather than cutting carbs completely.

❌ Myth #3: You Need to Detox Your Body with Juice Cleanses

Juices for weight loss

Juice cleanses are marketed as the ultimate detox, promising to flush out toxins and reset your system.

✅ Truth: Your liver and kidneys are already natural detoxifiers! Juice cleanses often lack protein and fibre, leading to blood sugar spikes, energy crashes, and muscle loss rather than ‘detoxification’.

What to do? Instead of extreme cleanses, focus on eating whole foods, drinking plenty of water, and supporting your body’s natural detox processes with balanced nutrition.

❌ Myth #4: Eating Late at Night Causes Weight Gain

Ever heard the advice “Don’t eat after 7 PM, or you’ll gain weight”? Many people believe late-night eating automatically leads to fat storage.

✅ Truth: Total calorie intake matters more than timing. The real problem isn’t when you eat, but what and how much. Late-night snacking on crisps, sweets, and processed foods leads to excess calorie intake, but a protein-rich snack before bed can actually support muscle repair and metabolism.

What to do? If you’re hungry at night, opt for healthy snacks like Greek yoghurt, a handful of nuts, or cottage cheese instead of high-sugar, high-fat processed foods.

❌ Myth #5: Egg Yolks Are Bad for Your Heart

benefits of egg yolk

Egg yolks have long been blamed for raising cholesterol levels and increasing the risk of heart disease.

✅ Truth: Egg yolks contain healthy fats, essential vitamins, and choline, which supports brain function. While they do contain cholesterol, research shows that dietary cholesterol has little impact on blood cholesterol levels for most people. The bigger concern? Processed foods high in trans fats and added sugars.

What to do? Unless advised otherwise by a doctor, enjoy whole eggs as part of a balanced diet—they’re a powerhouse of nutrients!

❌ Myth #6: Dairy Products Are Inflammatory

Many believe that dairy is inflammatory, causes weight gain, or isn’t necessary for adults.

✅ Truth: Unless you have a lactose intolerance or dairy allergy, dairy products like yoghurt, milk, and cheese provide calcium, protein, and probiotics that support bone health and gut health. Studies show that dairy doesn’t inherently cause inflammation unless there’s a specific intolerance.

What to do? Choose high-quality, minimally processed dairy and watch portion sizes. If dairy doesn’t agree with you, opt for fortified plant-based alternatives like almond or oat milk.

Misinformation about food and nutrition is everywhere, but understanding the science behind what we eat helps us make smarter, healthier choices. By busting these common myths, you can build a balanced, sustainable diet without unnecessary restrictions or food fears.

Which food myth have you believed in the past? Let us know in the comments!

#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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