GOQii

Blog

By 8 Comments

STEVIA (A 0 calorie, 0 carbs, 0 protein and 0 fats natural sweetener)

Yes, you have read right! A null nutritional value sweetener which is sweeter than sugar. Stevia has 0 kcal energy, 0gms of carbohydrates, 0 gms of proteins, 0 gms of fats yet a very sweet product and gained popularity in foreign countries. Let’s find out more about Stevia.

What is stevia?

Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia Rebaudiana.

The active compounds of stevia are steviol glycosides (mainly stevioside and rebaudioside), which have up to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not fermentable. Stevia’s taste has a slower onset and longer duration than that of sugar, and some of its extracts may have a bitter or liquorice-like aftertaste at high concentrations.

Benefits of Stevia

Apart from using it as a replacement for Sugar it has additional benefits like

  • IN DIABETES: Research has shown that stevia sweeteners do not contribute calories or carbohydrates to the diet and do not affect blood glucose or insulin response, which allows people with diabetes to consume a wider variety of foods and comply with a healthful meal plan.
  • IN WEIGHT MANAGEMENT: The intake of added sugars has been shown to contribute an average of 16 percent of the total calories in the American diet and has been linked to weight gain and adverse effects on glycemic control. Plant-based, zero calorie stevia can be part of a well-balanced diet to help reduce energy intake without sacrificing taste.
  • IN BLOOD PRESSURE: Certain glycosides in stevia extract have been found to dilate blood vessels, increase sodium excretion, and urine output. In higher doses, stevia could potentially help lower blood pressure. The plant may have cardiotonic actions, which normalize blood pressure and regulate heartbeat.

Good and bad Stevia

Stevia’s green leaves are naturally sweet. However, those white powder and clear drops we find in groceries have very little to do with stevia leaves. They aren’t really stevia at all. They’re an extract that’s been super-refined using toxic chemicals, bleach, and marketed as “healthy”. Everybody is looking for a non-addictive, healthy sweetener. But, beware of any sugar-free sweetener that gives you the illusion of a “free ride”, because you may just be deepening your addiction.

Green leaf stevia is the least processed of the stevia types. The leaves are basically just dried and ground into powder form. This is the type of stevia that’s been used in South America and Japan for centuries as a natural sweetener and health remedy. This type of stevia is about 30–40 times sweeter than sugar.

The best stevia is the kind you can grow yourself. When it’s alive you know it’s REAL! Stevia plants grow beautifully in a pot, a garden, a window box, or on your kitchen window sill. Just pull off a leaf when you need to sweeten something. This way you can be sure it’s organic, and the soil is healthy.

We hope this article helps you understand the incredible benefits of Stevia as a natural sweetener. Have you tried incorporating Stevia into your diet? Let us know in the comments below. For more tips on diet and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 1 Comment

Have A Healthy Summer With These Safety Tips!

healthy summerSummer is officially here and it often indicates fun and sunshine. Unfortunately, that also brings unbearable heat induced illnesses such as sunburn, heat exhaustion, stroke, etc. Therefore, a variation in weather calls for the change in our routine, dietary habits and activity that suits the weather. So, here are some tips to help you enjoy a healthy summer! 

Safety Tips For a Healthy Summer

  1. Hydration: Heat and sweat in summers may lead to dehydration causing sleep issues, and headaches. So, no matter what time of the day it is, water is very important to prevent dehydration. Keep the body hydrated and drink a minimum of 2-3 litres (8-12 glasses) per day. In addition to water, buttermilk, lemon juice, aloe vera juice, mint and amla (Indian Gooseberry) juice with rock salt can also be included (prefer fresh ingredients). 
  2. Have healthy and light meals: One’s appetite decreases in summers because of the excessive heat but it is important to provide nutrition to the body. Prefer light, small and frequent meals which can be easily digested by the body. Prefer more fresh fruits and veggies with high water content such as melons, oranges, cucumber and tomatoes. 
  3. Avoid caffeine and fizzy drinks: Caffeine (tea, coffee) and fizzy drinks (soft drinks) dehydrate the body and also cause gastritis. Try to reduce the consumption of these products for a healthy summer! If you do have them, pair them with nuts, unsalted popcorn, plain peanuts, fox nuts, etc. 
  4. Wear the right clothes: Always prefer to wear loose and light clothes in summers as they allow the free flow of air, speed up the evaporation process and carry off the excess heat from the body, keeping it cool. 
  5. Be active: Exercise for a minimum of 30 minutes, 5 times a week. It’s the best way to keep the body active. It also improves blood circulation in the body, preventing headaches and migraine attacks during summer. One can opt for indoor activities like swimming, yoga, dancing, aerobics or outdoor activities like walking, jogging, running or cycling. The best time for outdoor activities is before 8.00 am or after 6.00 pm 

We hope this article helps you have a healthy summer! Do leave your thoughts in the comments below! For more summer tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Beat the heat and #BeTheForce 

By 7 Comments

Mindful Eating: Slow down and enjoy your meal – 2

Untitled-1

In my previous blog, I talked about the concept of Mindful Eating and how often we instead of being mindful become mindless. (https://goqii.com/blog/mindful-eating-the-best-habit-ever/). Mindless eating is when we overeat, eat fast, do some emotional eating while we are not really hungry and disconnect with food. The first blog summarised the fact that it is extremely important to make the ‘connect’ with your food choices. Attempt to learn or acknowledge the ingredients of the dish you are eating, which food group it belongs to, combining it in ways you can enhance (or deplete) it’s nutritional quotient, and most importantly how you truly feel having it. 

Today, I am going to talk about the art of eating slow. Eating is a biologically natural and pleasurable act of nourishment.

More often than not, most of us may not even recall everything that we ate in last few hours, let alone-the sensation associated with it. That is largely because we indulge in other things most times along with eating – working, driving, reading, watching television, surfing the net, social networking or simultaneously feeding a child, a pet or an emotion.

This act of mindless eating –lack of awareness of the food we are consuming- may becontributing to the national obesity epidemic and the lifestyle diseases and disorders prevalent around.

Mindful eating is nothing but, an act of eating our food with attention. Sensing the flavours, recognizing the ingredients and enjoying the dish and thus feeling gratitude towards the meal. Following mindful eating pattern you will not only reverse your weight issues, but also fix them up for life.

chew-slowly

Eating fast is a habit in disorder. If you eat fast, you are just one step away from digestive troubles, weight gain and other metabolic dysfunctions. Here is what happens when you eat fast?

One is you skip the first step of digestion of the food, which happens when enzymes in the saliva break down the morsels when you are chewing them. This Bolus which is softened food morsel is much easier to get digested by the acids of the stomach.

Second – since you are rushing through – large chunks of undigested food is filling up your stomach – too much and too quickly. The stretch receptors of your stomach are slow acting fibres (can’t help -that is how they are made!) so when they can’t match up with the speed, the spill over happens, leading to acid reflux, burn in the chest, food regurgitation, and acid after taste in mouth.

What is supposed to be an act of pleasure turns out to be a painful experience!

Third – The delicate hormonal cross talk which happens between hunger, satiety and fullness hormones doesn’t happen that smoothly when you are gobbling down your meal, leaving one having more food but yet not satisfied.

That is why adopting slow eating as a good habit for life is necessary, to eliminate the digestive disorders, fix up weight struggles and feel satisfied with our meals, with our life.

In this article, I’ll share ways to build up your innate capability to eat slowly. As you’ll go down the pointers, pick up only one or two that you can follow easily and when you return back to this article, gradually learn more ways to practice slow eating as way of life.

Here are some tips to help you eat slowly 

  • Chew well: Digestion of your food begins from the mouth. Gulping down your food will prevent your stomach to match up with your tongue. And, do you also know that you can’t taste your food until its mixed with saliva. Hence chewing your food thoroughly not only improves digestion but enhances perceptibility of the flavor of your food as well.

To practice chewing well and long, take smaller bites and designate number of chew per bite. Anything more than your current number till you reach over 20 is perfect. 20 seconds to every chew is also a wise idea.

  • Engage all your sense while eating: Sniffing the food morsel before putting it in your mouth and appreciating its taste brings in more satisfaction from the food. Also notice colours in your food and feel its texture in your mouth. Chew well then and you’ll find yourself turning into a slow eater automatically.
  • Deep breathe after every few bites: By following this tip, you’ll buy some more time for your tummy to assimilate all the previous morsels. The excess O2 taken in by extra breathing will also aid in better oxidation of the fats in the food.
  • Add fibers to your meal: They take a long time to chew. Crunching salads after every few bites will additionally supply raw enzymes to digest cooked portions of your meals.
  • Take intermission break: Put down your spoon and fork once your done with half your meal. This break can last till you have finished a mini conversation or taken 24-30 breaths.

# Or push away from table, get up for the second helping, take some sips of water in between, to take a break.

  • Pace with a slow eater: Rather than a ferocious one. We unconsciously imitate people we are close to. So eating with a slow eater will also slow you down.
  • Use non dominant hand to eat or use chopsticks for a week: If you make the task difficult it automatically forces you to pace down.
  • Eat with a baby spoon/fork: By law of volume metrics, eating with a baby spoon will put a speed breaker on your food ride.
  • Work up your food: Shell your pistachios or peanuts or seeds and peel your oranges yourself. Shelling, peeling or individual unwrapping of your snack will also help slow you down and reduce the tendency to over consume any snack.
  • Refuel-every 3-4 hours: Keeping long gaps between meals will prevent you from following slow eating, as mind is weak in the knees when we are famished. Hence, eat frequently to prevent over eating and practice slow eating at any meal time.

Practicing slow eating takes time. If you are a super fast eater, and you are trying these methods to change your habit for good, don’t punish yourself if you don’t succeed in the first few weeks. Try and try till you succeed. And, if you still fail, take help of your coach, to make you practice and push towards rewiring your old habit into a new one of slow mindful eating.

In my next blog in this five part series, I will be talking about Portion Control. I shall share some good tricks and hacks which will help you prevent over eating and the need to diet ever.

To be continued …………..

#BeTheForce 

By 8 Comments

Mindful Eating: The best habit ever!

Mindful-eating

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc…it works on our minds to a level that we crave it. And that’s OK. Everyone loves good food too, who doesn’t.

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist starting to expand, that’s your body telling you, ‘you are eating too much’. 

What next? Fad Diets? Time and again it has been proved that fad diets don’t work. With a fad diet plan, you will lose weight – and gain it back eventually, and in between you may end up even damaging your metabolism, digestion and your wonderful relationship with food.

But then isn’t it true? that ‘Abs are made in the Kitchen’ and that ‘Weight Management is 70% nutrition’. Indeed it is! The hidden answer to this dilemma lies in – Mindful Eating.

mindful-eating

Technical definition says, “Mindful eating is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom”. 

In easier terms – It is an art of staying aware of, not only-what you are eating, but also how you are eating. In this article, I’ll help you understand the broad prospects of nurturing yourself with the art of mindful eating. And to do so, let’s first understand the contradiction – Mindless eating.

You are eating mindless when you are –

1) Overeating (Unable to practice portion control) –

Over eating is the most common act of mindless eating and in my experience, 90% of the players who want to lose weight – overeat during one or the other meal.

Portion control is very important but why is practicing portion control so difficult? That’s because we miss recognizing the internal cues our body provides (and yes it does send those signals!) to make us stop eating when it’s time. And why does this happen? That’s because we fail to pay attention to the task we are doing, in this context it is – eating. Implementing simple habits like keeping away gadgets while eating, using smaller plates, and taking a deep breath before you start your meal, can help you to practice portion control effectively.

2) Eating Fast

This one doesn’t need an example. If you are a fast eater you know it. Eating at your best speed to win a 1 minute food challenge is entirely different than doing it every day for every meal. Eating fast can also lead to weight gain and metabolic disorders like insulin resistance and arthritis. Small discomforts such as teeth bites and ulcers in the mouth, dental cavities, and acne outbursts can also be traced back to the habit of eating fast. And you may be blaming your gassy gut to your food choices, but do ponder upon if it’s related to your speed of eating too. Ideally you must aim to finish every meal in 20 minutes. This is the time range for our fullness hormones – Leptin, Ghrelin and some neuropeptides – to reach our brain and signal the satiety centre to feel full and stop eating.

Tricks like taking an intermission break after every few bites, using your non dominant hand to eat, chewing every bite thoroughly (32 times is dramatic, I know, 20 will do), using chopsticks for a change and/or using baby forks/spoons to finish your meal, can help you learn the art of eating slow and mindfully.

3) Emotional Eating

Emotional eating is as simple as the term sounds – eating to fulfil an emotion and not the stomach. It is also termed as ‘Head hunger’. If your hunger feels sudden and urgent and you have a craving for only fries or sugary treats, you can’t stop yourself to eat and then feel guilty afterwards, it is Head hunger – caused by emotions like boredom, anger, frustration, anxiety etc.

On the other hand if you are ‘Stomach Hungry’ you will know it easily for it will come gradually and you can still postpone it. There will be a stomach growl and it will get satisfied with any food (yes even salads!) You won’t feel guilty even after eating it heartily. And best part is you’ll know when to stop when you are feeding your body (but cannot- when fuelling your emotions).

Staying mindful of your hunger triggers and enjoying the meals to nourish your system, rather than feelings, is important, as this can make or break your relationship with food. Emotional eating whereas can cultivate poor self-esteem, unwanted weight gain and the plethora of troubles related to Obesity. Overcoming emotional eating requires a good amount of practice, patience and discipline and some tricks like distraction through work to pass off the emotional storm.

4) Disconnecting 

Eating each and every food that you can lay your hands on, without making a choice is what I call as ‘Disconnecting’. That’s odd! This doesn’t correlate.

Let me explain – If you belong to a club excelling in eating each and every ‘thing’ without knowing what it can do to you, where it came from and without acknowledging the feelings it produces in you (whether good or bad) you are disconnected from your foods, your meals and your nourishment – the very thing which helps you run your day and which prevents you from sufferings and sicknesses.

Disconnecting is a very subtle mindless eating practice but has profound effect on your weight and most importantly on your vital organs and their metabolic functioning. (Like a seemingly harmless can of diet-coke can wreak havoc on your pancreas and production of Insulin!)

Moreover, as we age, the mindless habit of Disconnecting does rapid harm to our system, to the extent of jeopardizing our longevity!

Hence, it is extremely important to make the ‘connect’ with your food choices. Attempt to learn or acknowledge the ingredients of the dish you are eating, which food group it belongs to, combining it in ways you can enhance (or deplete) it’s nutritional quotient, and most importantly how you truly feel having it.

In this 5 part series on ‘Mindful Eating’, I will take you through all the aspects of Mindful eating. In the second part tomorrow I will talk about slowing down while eating, how helpful can it be and some tips to help you eat slowly.

In essence, food is meant to be enjoyed and to nourish you. Adding the seasoning of Mindful eating to it, will pique up your health and wellness quotient.

To be Continued…………………

#BeTheForce 

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]