GOQii

Blog

By 1 Comment

Eat Smart To Live Smart: Mastering Portion Control

the-food-pyramidWhat do you know of portion size and serving size? Often we read a label saying the portion/serving size as “x” amount. But, we are seldom aware of the difference between portion and serving size? You may ask, are they really different? Yes of course! And as a consumer you should be aware of the difference between the two as it may help you in choosing your food items consciously.

What is a serving size?

A serving size is average amounts that assists us in eating or helps us to decide how much to eat or identify how many calories and nutrients are present in that particular amount of food that we eat. For example we buy a packet of noodles weighing 100grams. If you carefully read the label it may say that the serving size is 75 grams only and the nutritive values for the serving will also be provided.

What is a portion size?

Portion size cannot be defined universally. It is the amount we take on our plate. It may vary according to the food we eat at different times. Thus, to continue the example given previously the serving size may be 75 grams but, you cannot really store 25 grams for the next time. So you have the whole pack for yourself. This would be the portion you choose to take on your plate.

Now eating portion size instead of serving size is not entirely wrong. Quite often it may occur that you eat several servings in one portion itself. In fact when we eat out in restaurants their portions may even exceed the servings that are recommended by the food pyramid. Further, new marketing strategies add up. The introduction of large size portions at cheaper price and meal combos or value meals has actually decreased the value of healthy, nutritious and fresh food in the consumer minds.

There are so many fast food chains that offer more food for a very slight increase in cost. Not only in restaurants but also in super markets we choose to buy bulk or opt for various offers like buy one get one free. This is a very natural consumer tendency but buying and further eating products in larger quantities itself is a major reason for gaining weight. It is the easily available large portion sizes that make you eat high fat, sugar, and thereby high calories.

Today, the portion sizes have grown so much that there is enough food for more than two people in a single plate. In fact we opt for restaurants where the dish is big enough. This kind of portion size increase is also taking place at home and is known as portion distortion. The food guide pyramid allows us to understand the different foods that we need to eat based on their nutritive value and also the proportions in which we should consume these on a regular basis.

Based on the food guide pyramid and serving size we can achieve portion control on the foods we eat. Portion control helps us to understand the nutritive value of the portion of the food, thereby how much of it should be consumed. Thus, in order to obtain a balance in the healthy and unhealthy foods that we eat it is extremely important to practice portion control in our daily routine. It helps us to control the quantity as well as the quality.

To conclude here are few tips for a better portion control in our daily life

** While choosing and eating food: Prepare and eat food at home. We tend to eat more portions in restaurants.

** Pack snack items in individual servings.

** Use a small dish which will give less space for food.

** Read labels to understand what a serving looks like. Read the number of serving per packet. Don’t start eating directly from the box. Try serving one serving per plate.

** When eating out, avoid eating supersized meals and other deals that promote overeating

** At restaurants share your meals, if not at least get the extra meal packed instead of finishing it there itself. Split your main dish with your friend. Don’t order separately.

** Prepare daily meals just for the number of people available.

** Don’t cook in bulk especially in case of sweets.

By mastering portion control and making mindful food choices, you can pave the way for a healthier lifestyle and enhance your overall well-being. Remember, it’s not just about what you eat, but also how much. So, eat smart, live smart, and enjoy a balanced and nutritious diet every day. For additional tips on diet and nutrition, explore Healthy Reads or connect with a certified expert through GOQii’s Personalised Health Coaching here. Start your journey toward a healthier life today!

#BeTheForce

By 4 Comments

All you need to know about Vitamin K

Vitamin-k-foods

Most of us are aware of Vitamin A, B, C, D and E. But do you know there is Vitamin K as well?  Yes there is Vitamin K which is an essential vitamin for our body.

Vitamin K is a fat soluble Vitamin is founded by Henrick Dam in 1934. It is also referred as antihemorrhagic factor or coagulation vitamin which has been derived from the Danish word Koagulations.

It is available in two forms

Vitamin K1, also known as phylloquinone, phytomenadione, or phytonadione. It is largely found in green leafy vegetables.

Vitamin K2 is known as menaquinones and is mainly found in the bacteria of colon (Large intestine).

FUNCTIONS

  1. It helps in maintaining bone matrix (bone mineralization)
  2. It helps in cellular growth
  3. It acts as a co factor for enzyme that validates protein to bind calcium
  4. It is important for normal clotting of blood
  5. It helps in synthesis of protein in plasma, bone and kidney
  6. It reduces the risk of cardio vascular diseases
  7. It lowers down the risk of type 2 diabetes
  8. It helps in the maintaining the bone health
  9. Ministry of Japan used it in treating osteoporosis
  10. It lowers the risk of liver cancer
  11. It diminishes the risk of non-Hodgkin lymphoma
  12. It is used in treatment of Alzheimer’s disease
  13. It’s antidote treatment of poisoning byrodenticide

Daily Dietary Recommendations

Infants

  • 0-6 months: 2 mcg
  • 6-12 months: 2.5 mcg

Toddlers 

  • 1-3 years: 30 mcg
  • 4-8 years: 55 mcg
  • 9-12 years: 60 mcg 

Teenagers

  • 13 years: 60 mcg
  • 14-18 years: 75 mcg

Adults

  • 19+ years, Female: 90 mcg
  • 19+ years, Male: 120 mcg

Pregnacy and lactation

  • Pregnant or lactating women, 14-18 years: 75 mcg
  • Pregnant or lactating women, 19+ years: 90 mcg 

Food sources for K1

Spinach, alfalfa, cabbage, kale, mustard leaves, collard greens, lettuce, Brussels greens, turnip greens, broccoli, parsley

Food sources for K2

Egg yolk, egg white, chicken, cheddar cheese, salmon, goose liver, bacon

Necessary as supplements for

1.   It is rare in adults but common in new born

2.   People suffering from

a.  Crohn’s disease

b.   Celiac disease

c.   Malnutrition

d.  Gall bladder diseases

e.  Cystic fibrosis

f.   Burn patients

g.  On hemodialysis

3.   People who are alcoholic.

4.   People on thinners

a.  Warfarin (Coumadin)

5.  People on drug (antibiotics) that interferes with vitamin K metabolism

a.   Cefamandole (Mandol)

b.  Cefoperazone (Cefobid)

c.  Cefmetazole (Zefazone)

d.  Cefotetan (Cefotan)

6. People on anticonvulsants

a. Phenytoin (Dilantin)

7. People on cholesterol lowering medications

a. Cholestyramine (Questran)

b. Colestipol (Colestid)

c. Colsevelam (Welchol)

Deficiencies & Toxicity

The deficiency of Vitamin K results in hemorrhage and lowering of blood clotting process. Whereas, steatorrhea may occur in the case of Vitamin K toxicity, though very rare.

Understanding the importance of Vitamin K in maintaining bone health, supporting blood clotting, and reducing the risk of various diseases is crucial for overall wellness. Incorporate Vitamin K-rich foods into your diet and consult with certified expert by subscribing to GOQii’s Personalised Health Coaching here, to ensure optimal levels of this essential nutrient.

#BeTheForce

By 3 Comments

10 simple tips for Running everyday

Running every day can get boring sometimes. It happened to me there was a point in time when I got bored of running and started cycling more often. I had been running for over 15 years. Running every day is not for everybody if you have never run before. Running requires a lot of patience and practice. You have to beat it to be able to make it your daily routine.

Lots of us have to keep going back to square one to pull it off. Newbies should be especially careful because lack of training and/or lack of adequate preparation can easily result in injury. Having said the above, running is very doable and the key to keeping yourself motivated to run is finding the right balance between the quantity and the quality of your runs.

Here are a few simple tips that one can follow. This is applicable to both the new first time runners and those who have been running but once in a way get bored

Start Easy: Do not go all out the first time. Start easy and gradually progress if you are a beginner and new to the concept of running.

Keep short distances: Learn to start running by keeping short distances. Do not start with sprinting. That is not running. I always find people when they start running they start sprinting. Sprinting tires you within seconds of the start. More so when you have never ever run in your life. Jogging is the way to start.

Time train instead of distance train: Ideally it is better to train with time rather than with distance. You can start with a 1-minute run and 3 minutes of walk, to begin with. Most find it difficult to run for even 5 minutes continuously if you are just starting to run. Increase the 1-minute run to 5 minutes and walk for a minute. Try to run for 20 minutes a day for a month in this order and gradually increase to 3 km a day next month.

Do not overdo: If you realize that you are breathing hard or rather panting it means that you are overdoing it. Give your body enough time to get adapted to your routine. Human bodies are very quick to adapt to certain physiological stresses provided you allow it enough time. For instance, if you feel you can increase your time from 20 minutes to 45 minutes with a 5-minute break after every 20 minutes, then walk for 5 minutes. There is nothing wrong with it. Moderation is a key whenever you are starting a new physical activity.

Prepare a schedule: Just do not randomly run whenever you want to. Prepare a daily routine. If you have a trainer or a coach sit with him/her and chalk out a proper schedule for running.

Your schedule should also include good rest periods. For instance, if you ran at 6 am the day before, consider running at 5 pm or 6 pm the day after or aim for (at least) a 24-hour rest period between runs. If you want to shorten your distance do that. Do what is comfortable. Run a km or a mile on some days. Have 3 days in a week with real easy runs when you start out and be cautious. If you need an extra day of rest. Take it. 

Pace yourself better. Try and do the long slow distance pace. You will only become better at doing something when you’re able to understand how well your body is reacting and how you have been performing over time. Slow and steady progress is good progress.

Proper nutrition and rest are important: Make sure that the schedule includes proper exercises, nutrition inputs and rest as 3 important components. If you just run without proper pre-workout and post-work meal, stretching and strength training exercises and proper rest all the effort that you are putting to run will be of no use. Go for a balanced diet with simple and complex carbohydrates and protein. Not to mention, getting enough sleep is just as important.

To keep yourself interested run with a partner: There are chances that you are kicked about going running every day but you can easily get bored of your routine. So to tread that path go running with a friend who is equally interested in running or get yourself a trainer who can motivate you every day.

Set a goal to do a long run within 3 months of starting of Aim to run 5 km after 3 months of starting off. Also, set a time goal for completion of this run. Register for a run. Eventually, this will help you bring about a change in your routine and above all, it will give you a chance to look forward to something eventful.

Reward yourself: Last but not the least reward yourself after a good long run. It will not cost much to get a good massage or visit a spa after a long run to feel good about yourself. 

Finally, I would like to end by saying that most of us out there run for varied reasons. Some run to just stay fit and because they enjoy running, some run to get over the runner block that they may have. Some run for a cause so they are motivated to run every day. Whatever the reason may be, run every day or at least 3 days a week because it will keep you healthy. It’s a great addition to have! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By Leave a Comment

A Dream Deferred: The Quest for Sleep Equity on World Sleep Day

Improve sleep and sleep quality

In the garden city of Bengaluru, Raj, a night-shift worker, tosses and turns in his bed, struggling to find sleep as the relentless Indian sun climbs higher into the sky. His small, shared apartment offers little respite from the cacophony of daytime noises and the sweltering heat. Meanwhile, across the world, in the quiet suburbs of Stockholm, Anna drifts into a restful slumber in her climate-controlled, noise-cancelled bedroom after a day’s work. This stark contrast in sleeping conditions underscores a profound but often overlooked issue: the global disparity in sleep health, also known as sleep equity.

The theme for World Sleep Day, “Sleep Equity for Global Health,” aims to highlight the considerable disparities in sleep quality that affect diverse populations around the globe.

It’s a day marked to bring attention to the social and environmental factors that contribute to these disparities, which can further compound existing health inequities.

Sleep: A Foundation of Health

Sleep is the cornerstone of good health, an essential process that allows our bodies and minds to recharge, healing us from the day’s toils and preparing us for the challenges ahead. Yet, the ability to obtain restorative sleep is not a privilege afforded to all. Factors like socio-economic status, employment conditions, geographical location, and even cultural attitudes towards sleep can create vast chasms in sleep health across populations.

In developing countries like India, long work hours, limited access to comfortable sleeping environments, and the burden of noise and light pollution are just some of the barriers preventing a good night’s rest. In wealthier nations, while the quality of sleep environments may be higher, the pressures of a 24/7 society and the intrusion of technology into the bedroom can similarly impair sleep.

Bridging the Sleep Divide

The concept of sleep equity goes beyond the individual, implicating the collective health of societies. Chronic sleep deprivation is linked to a myriad of health issues, including heart disease, diabetes, and weakened immune function. When whole communities are sleep-deprived, these health issues can become prevalent, increasing healthcare costs and reducing overall productivity and quality of life.

World Sleep Day aims to galvanise change, encouraging global action to bridge the sleep divide. This can take various forms, from advocating for policies that protect workers’ rights to sleep, such as regulated work hours and rest periods, to investing in urban planning that creates quieter, more restful environments in densely populated areas.

The Call for Global Action

As we observe World Sleep Day, we’re called to consider our sleep health and recognise the disparities that exist. It’s a call for researchers to deepen our understanding of the societal factors that influence sleep, for policymakers to create environments conducive to rest, and for individuals to practice and promote good sleep hygiene.

Addressing sleep equity is a multifaceted challenge that requires a concerted effort from governments, health organisations, communities, and individuals alike. It’s a global health priority that has the potential to improve not just the quality of sleep but the overall well-being and productivity of societies.

By acknowledging the importance of sleep and the disparities that exist, we can work towards a world where restful sleep is not a luxury but a common reality for all. As we champion this cause, we move closer to a world where health equity includes one of the most basic yet vital components of life—sleep.

#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 […]