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Mastering New Year’s Resolutions: Unveiling the Secrets to Lasting Commitments!

new year gaolsAs we edge closer to bidding adieu to 2024 and stepping into the vast possibilities of 2025, the tradition of setting New Year’s Resolutions looms over us. It’s that time of year when we pledge to shed old habits and embrace new beginnings.

Crafting these resolutions is the easy part, sparked by the optimism of a fresh start. Yet, as the year progresses, these promises often fade into the backdrop of our busy lives, forgotten amidst the daily grind.

Today, let’s dive into the art of choosing impactful resolutions and, more importantly, uncover the secrets to sticking with them throughout the year.”

“Why New Year’s Resolutions Matter: A Roadmap to Achieving Your Goals”

The onset of a fresh year sparks the drive for resolutions. It’s an ideal opportunity to chart new paths toward personal growth—be it mentally, emotionally, socially, physically, or intellectually.

Setting Tangible Goals:

Creating resolutions often involves vague objectives like “work harder,” “get in shape,” or “limit screen time.” Opting for specific and attainable targets, such as shedding a defined weight, establishing weekly routines, cultivating healthier habits, or a regular exercise regimen, fosters a solid plan for accomplishment. Clarity in objectives enables strategic and sustained focus throughout the year.

Curb Resolution Overload:

Selecting a myriad of resolutions can overwhelm and deter progress. Focus on a few tangible goals, progressing in manageable increments to maintain enthusiasm and momentum toward newer milestones.

Craft a Strategic Blueprint:

Detailed planning acts as the linchpin for success. It equips us to strategize effectively, anticipating challenges, and structuring viable solutions. Rushing headlong into radical changes, such as extreme diets or abrupt behavioural shifts, often backfires. Incremental changes, like modifying meal habits or incorporating brief exercises, prove pivotal in the pursuit of long-term objectives.

Stay Positive and Driven:

Initiating changes can be daunting, yet dwelling on negatives only hinders progress. Redirecting thoughts away from anticipated fatigue after workouts or the potential stress of quitting habits helps maintain momentum. Anchoring yourself to the envisioned benefits and embracing positivity significantly influences your journey’s success.

Embarking on a transformative journey requires smaller, consistent strides. Whether it’s aiming for weight loss or seeking tranquillity, gradual adjustments coupled with unwavering determination pave the way for a victorious and fulfilling resolution journey.

Ready to kickstart your transformative journey in 2025? If you need any help or guidance to set and achieve your New Year’s resolutions, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Tips to Help You Manage Asthma During Winter

manage asthma during winterWinter is a little tough for most of us to deal with but for people suffering from asthma, it can be more challenging. When out, the cold air irritates the respiratory mucosa and exacerbates the symptoms. On the other hand, when you’re indoors, asthma triggers are present in the form of molds, pet dander and dust mites. When cold waves hit the airways or when asthma triggers enter the respiratory tract, the airways get into a spasm and produce more mucus which clogs the pathway and causes excessive coughing, wheezing and shortness of breath! So how exactly can one manage asthma during winter? 

Tips to Manage Asthma During Winter 

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Apart from getting your flu vaccines before the onset of winters and being ready with all the prescribed medicines from your doctor, here are a few simple measures which will help you manage asthma during winter.

  1. Limit Outdoor Activities: To prevent the flaring up of asthma because of cold air, limit your outdoor activities, especially walking or outdoor sports. Workout in a gym or at home, which will prevent any shortness of breath and will also help in boosting physical fitness.
  2. Cover Your Face While Going Out: Drape a scarf over your mouth and nose or wear a winter mask covering the lower part of your face whenever you go out. It will warm the air up a bit before you breathe.
  3. Prevent Mold Formation In The House: Keep the house dry and clean to prevent the formation of molds. We can prevent the growth of dust mites and molds by ventilating the house, especially the kitchen and bathroom, with exhaust fans. Prevent moisture formation on hidden areas and dry all the wet places. Be sure to repair any leaky pipes, roofs and windows.
  4. Prevent the Spread of Infections: Cold and flu viruses are on the rise in winter and can exacerbate the symptoms of asthma. Prevent catching these infections by washing your hands thoroughly for at least 20 seconds with soap and water, using hand sanitizer whenever you’re out and maintaining distance from people who are infected.
  5. Keep Yourself Hydrated: Drinking good amount of liquids is helpful in thinning down the mucus in the lungs which can then be easily expelled. Lukewarm water, herbal teas, hot clear soups, etc. are quite effective in soothing sore respiratory mucosa. Avoid drinking cold water or cold beverages as cold irritates the respiratory mucosa and can exacerbate the attack.
  6. Use Essential Oils: Eucalyptus oil has been used since ages for various infections, predominantly asthma and bronchitis. Put a few drops of eucalyptus oil in hot water and inhale the vapours for a few minutes. This will help you find relief from breathlessness! Lavender and Basil oils are quite effective as well.
  7. Include Anti-inflammatory Food Daily: Include Omega-3 fatty acids rich food like fish, flax seeds and nuts more regularly during winter. This will help reduce inflammation in the body. Antioxidant-rich foods like seasonal fruits, fresh and colourful vegetables also help in cleansing the body by destroying the toxins accumulated in the body cells. This helps in boosting the body’s immune response to various infections.
  8. Practice Yoga: Gloomy days in winter also contribute in increasing stress levels. High-stress levels can trigger the symptoms of asthma. Deep breathing exercises, as done in pranayama, can be helpful in improving lung efficiency in people with asthma as well as relieving the stress!

We hope this article helps you manage asthma during winter! If your symptoms get too severe, visit your doctor immediately. For home remedies and more information on asthma, you can ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

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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 followed by Christmas, New Year’s Eve and the tendency to let loose during this time, with the justification that they’ll start fresh with ‘healthy new year resolutions’ in January.

  • What if I told you that you could enjoy this season and it wouldn’t impact your weight?
  • What if I told you snacking on a cookie or dessert occasionally wouldn’t effect your weight goals?
  • What if you could eat rice, roti (Indian flat bread), and bread at lunch and dinner without it impacting 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 function, blood flow, smell, feelings, emotions, the ability to recover from the deadliest of diseases and the ability of our cells to heal and repair – is nothing short of extraordinary. Every day, trillions of cells in our body work non-stop to fight off germs and bacteria that could otherwise make us very sick or even threaten our lives. This miracle is called immunity.

Our stomach produces enough acid to dissolve a razor blade. Such is the power of our digestive system. So what’s an ice-cream, chocolate bar, or cookie going to do when it enters our stomachs? Our body is made to digest even the toughest foods. Red meat, for instance, is hard to digest, but the body will break it down. Vegetarians don’t escape either—cellulose in vegetables is extremely difficult to break down, but the body eventually does the job. This is one reason vegetarians may experience more flatulence than non-vegetarians.

The body can break down meats, vegetables and desserts alike! The secret lies in the ‘chew’. Food tastes so good because you’re meant to enjoy it—slow down and savor it, not just rush it to your stomach.

How Does Chewing Thoroughly Help? 

Chewing your food thoroughly is actually the first step in the complex process of digestion, and if you compromise this process, a common mistake, it can affect your overall health.

We have teeth not just to smile for a pretty picture but primarily to tear down and break up food into small bits. Saliva mixes with these small bits, further softening them.

Let’s dive into the 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, making it easier for your stomach to complete the digestion process.

  • You feel light
  • You feel full for a longer period of time.
  • You reduce 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 just the amount your body needs to maintain or achieve a healthy weight.

Imagine all the times you’ve gobbled down your food. You’re left with undigested chunks sitting in your stomach, causing gas, discomfort, and increasing the chances of food converting to fat.

Chew your food. Enjoy a dessert, but eat it slowly and savor it. Over time, you’ll learn not to overindulge. The more you chew your food, the cleaner you keep your intestines, stomach and colon because the body can cleanse itself more effectively when digestion happens correctly. Say goodbye to constipation, fatigue, and migraines.

Try This Exercise Today!

At your next meal, eat slowly. Take a spoonful of food, chew it several times, savor the flavor and taste, then swallow. Put your spoon down before taking the next bite.

You’ll find yourself getting fuller quickly and will naturally eat less. This habit helps you save calories over time. Eventually, you’ll serve yourself smaller portions—fewer calories mean better health, a longer life, and a healthy weight.

Take one serving spoon less at every meal, chew thoroughly, and eat slowly. You’ll find that this is enough. All these saved portions add up to a significant calorie reduction, helping you lose fat and feel healthier.

Most diseases are caused by overeating. Even if you think your portions are appropriate, eating too quickly can lead to overconsumption. Chewing thoroughly ensures you eat mindfully, eliminating the need for restrictive diets.

Meal times are sacred—they’re your personal moments to nourish and care for your body. Respect this time, as it’s essential for keeping you healthy and strong.

This is a lifestyle change and if you master it, you can enjoy all your favorite foods 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.

#BeTheForce

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12 Tips For a Healthy Christmas Week

Tips for Healthy Christmas WeekWant to avoid looking like Santa this festive season? You’re sailing on eating right and exercising daily, then boom — the holidays are here, just waiting to put a kink in your routine! Food is everywhere. Spare time is nowhere. Add this to the emotions and stress of the season, and you’re sure to have a recipe for disastrous weight gain. Here are some tips to help you stay on course of your health goals and celebrate a Healthy Christmas Week!

Tips For a Healthy Christmas Week 

  1. Quality Over Quantity: Learn to avoid mindlessly accepting whatever is offered and instead hold out for the snack you value the most, and have just a few. If possible, opt for something baked instead of going for something deep-fried.
  2. Eat Slowly. Enjoy. Move away: If your weakness is salted nuts, you can easily eat double the prescribed quantity without noticing. While the fat in nuts is the healthy unsaturated type that doesn’t clog up your arteries, when it comes to your waistline, calories are still calories. Solution? Have a taste, eat it slowly and really enjoy it. “Try to chew your food well, concentrate on the flavour you’re experiencing and appreciate the goodness”. Then, move away from the source so you can’t keep eating more than your fill.
  3. Beware of the Buffet: People often look at a buffet as though it’s their last meal on earth. The smartest thing to do when surrounded by so much temptation is to walk around and eye everything first. Then go back and take a bit of what you really like. Before doing so, ask yourself, “Do I really want this?” Avoid the trap of thinking you have to get your money’s worth. If you don’t let it go to waste, it will end up around your waist.
  4. Watch Your Drinks: Alcohol plays a big part in Christmas weight gain. Sometimes, when surrounded by family and friends, you might not realize when 1 drink turns into 10. Your best bet is to put a cap on the amount of drinks you’ll have. Limit yourself to 3 drinks and space them out. In fact, if you can dilute your drink with water or ice, go for it! Opting to be the nominated driver might just give you the excuse to not drink at all!
  5. Keep Up Some Activity: Did you know that dancing can help you burn off calories. It’s a great way to shake a leg and shake off some extra calories as well. If dancing is not your thing, try brisk walking in the cool early morning breeze. Should work as a good start to the day. Don’t skip a post-dinner stroll with family, friends or your loved one. It can be magical!
  6. Make Sure You Log: Logging food, water intake and exercise can keep you accountable. Don’t look at it as a burden. This will help you stay on track and keep an account of what you’ve been eating and drinking. Be honest and log exactly what you eat!
  7. Earn Your Treats Before You Indulge: Treats aren’t really enjoyable if they leave you feeling guilty afterward. Eat healthy the day before heading out to a holiday party or work up a sweat before sitting down for a big holiday meal. This will help you feel less guilty and enjoy the movement.
  8. Listen to Your Tummy: The human body has an amazing ability to regulate food intake…if we actually listen to it! If you overindulge at a holiday feast, hold off on eating until you truly feel hungry again. Don’t eat just because there’s only one slice of pie left on the table, or because your Christmas Brunch begins at 10 AM. If you’re not hungry, sip on some tea or coffee while everyone else digs in, and make yourself a small plate later. It’ll still be there when your tummy grumbles!
  9. Just Say NO to Food Pushers: Food pushers are the people who seem to believe that their holiday celebration isn’t complete until you give in to their food offerings. You know them — the co-worker with a jar of candies, mom with her apple pie, or the friend who won’t let you leave without a plate of cookies. It’s OK to politely say, “No! Thank you!” It won’t hurt your relationship.
  10. Just Do It: Schedule your exercise time. Not only will you feel better about the indulgences that come with the holidays, but exercise will also will help relieve holiday stress. Take something out of your schedule if you need to, but not exercise. The endorphins from working out will only boost your holiday spirit!
  11. Share the Love: When going to a holiday gathering, bring a healthy dish that everyone can enjoy without feeling guilty.
  12. Snack before the party: Avoid going to holiday parties on an empty stomach. Eat a light and healthy snack, such as one with protein, to keep you feeling full before heading out. This will help you avoid overindulging later. Try a protein bar or some nuts and seeds.

We hope you try these tips and tricks to Level Up your holidays! Here’s to a happy and healthier you! If you’re keen on forming healthier resolutions and need motivation to push you through the coming year, subscribe to GOQii’s Personalised Health Coaching here and get the best advice from a certified expert.

Merry Christmas and a Happy New Year!

#BeTheForce 

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