GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

January 18, 2023 By Vandana Juneja Leave a Comment

Effective Ways To Improve Gut Health

How to improve gut healthGut health – we all have heard this term and we also know that keeping our gut healthy is desirable and advantageous to our overall well- being. A healthy gut is important not only for our digestive system, but our immune system, heart health, brain health, maintaining optimum weight and many other aspects of health.

How Do We Know That Our Gut Health Is Good?

Well, there has to be a balance between the good and bad gut microbiome that are present in our digestive system. The microbiome present in our body consists of trillions of bacteria, fungi, yeast and other microbes, the bacterial cells being the most. In fact, there are more bacterial cells in our body than human cells! It is not wrong to say that the microbiome function as an organ and that too a very crucial one for our overall health.

When our gut health is not good, the symptoms that one can face include indigestion, bloating, constipation, acidity, acid reflux, chronic fatigue, acne, inflamed and aching joints, anxiety, depression and so on. So, it is very important to check for the root cause and fix it, rather than taking temporary measures.

Effective Ways To Improve Gut Health

improve gut health

  • Include Fibre in your diet: Fibre helps to regulate bowel movements by absorbing water into the colon, making the stools soft and easy to pass through the intestines. Good sources of fibre include- fresh fruits and vegetables, whole grains, beans and pulses.
  • Have foods rich in Prebiotics: Prebiotics are basically food for the gut microflora that humans cannot digest but keeps the gut bacteria healthy. These include fibre from legumes, beans, oats, banana, berries, asparagus, apples, garlic, onion and leeks.
  • Include Probiotics in your daily diet: Probiotics are live bacteria found in certain foods and supplements. These include curd, yogurt, fermented food items like Kombucha, Kimchi, Sauerkraut, Kefir and pickles. Before taking probiotic supplements, it is advisable to consult your physician first.
  • Drink plenty of water: Drink eight glasses (about 2 litres) of water each day to keep yourself hydrated. This is a general guideline as the exact water requirement depends on your body weight, activity levels and the environmental condition.
  • Reduce/Manage stress levels: Stress can have a major impact on our gut health because it affects the regulation of hormones and neurotransmitters that control your gastrointestinal function. So, if you are feeling stressed, seek help or try to manage it with meditation, yoga, exercise, pursuing a hobby, talking to family and friends.
  • Avoid Processed/Sugary food items: Sugar feeds bad bacteria in our gut which can cause bloating, discomfort and gas. So avoiding or reducing sugar intake can help promote good bacteria growth. Similarly, processed foods are stripped of the majority of nutrients and are loaded with artificial colours, preservatives, sweeteners, trans fats – all of these increase inflammation in the body and impact gut health.
  • Exercise regularly: Regular exercise is one of the best ways to improve your gut health, as it helps build immunity to fight against viruses and bacterial infections. So, the more active you are, the healthier gut you will have!
  • Sleep well: The quality of your sleep can affect your gut health, so get your 7-8 hours of good quality sleep. Follow a good sleep hygiene, avoid using electronic gadgets before sleep and avoid caffeine late in the day. You can also practice deep breathing or meditation to induce sleep.
  • Antibiotics: Avoid taking antibiotics unnecessarily, as they kill the bad as well as good bacteria in the gut. In case it is unavoidable, do include probiotics in your diet to replenish the lost good bacteria.
  • Avoid Alcohol: Alcohol causes depletion in gut bacteria and inflammation, so it is better to avoid or limit your intake.

These simple yet very effective ways will help you keep your gut healthy and contribute to your overall wellbeing. If this article helped you, let us know in the comments below!

For more on maintaining and improving Gut Health, check out Healthy Reads. You can also speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 17, 2023 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

carrots during winterWe’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter  

  1. Carrots help you get beautiful skin and can help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
  2. As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
  3. The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
  4. Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
  5. Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection. 
  6. Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds! 
  7. Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
  8. Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

 Tips to Add Carrots To Your Diet 

  • Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
  • Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
  • Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
  • Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately. 

We hope you’re all set to enjoy the crunch this season. Any more queries in mind?  Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

Eat Health and #BeTheForce 

January 16, 2023 By GOQii 1 Comment

12 Steps To Choose the Right Gym For You

12 Steps to Choose The Right Gym For You
With 2 weeks in to the new year, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then read on!

12 Steps To Choose the Right Gym For You

  1. List Your Must-Haves: Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.
  2. Location: This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.
  3. Cost: Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.
  4. Hours of Operation: There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.
  5. Visit During Peak Hours: No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.
  6. Personal Trainer: This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.
  7. Cleanliness and Hygiene: It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.
  8. Check Equipment: The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.
  9. Culture: Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).
  10. Does the Gym Meet Your Target?: It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.
  11. Look For Reviews: Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.
  12. Take a Trial: When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life! If a gym does not work for you, consider working out online, in a live and interactive session with our fitness experts on GOQii Pro. Book a class via the GOQii App now! To read more about fitness and workouts, check out Healthy Reads.

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#BeTheForce

January 15, 2023 By Anushree Ashtekar Leave a Comment

Why You Shouldn’t Throw Away The Egg Yolk

benefits of egg yolkEggs are the easiest and fastest to cook. Not to mention, they’re one of the most favorite meals! Almost all of us savor eggs in various preparations such as an omelette, boiled eggs, poached eggs, fried eggs, scrambled eggs, egg curry, egg sandwich, and many more.

Eggs basically have three parts- the outer shell, the inner 2 parts, namely the white albumin and the yolk. Among these three, the outer shell is what we discard and the inner white and yolk is what we consume. But, many of us are still not open to consuming egg yolks. We believe that it is very high in fat and cholesterol and hence, bad for health. But, what we fail to understand is, its immense nutritional power.

Egg Yolk versus Egg Whites

Nutrient

White Yolk % Total in White

% Total in Yolk

Protein

3.6 g

2.7g 57% 43%
Fat 0.05g 4.5g 1%

99%

Calcium

2.3 mg 21.9 mg 9.5% 90.5%

Magnesium

3.6 mg 0.85 mg 80.8%

19.2%

Iron 0.03 mg 0.4 mg 6.2%

93.8%

Phosphorus

5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4%

25.6%

Sodium

54.8 mg 8.2 mg 87% 13%

Zinc

0.01 mg 0.4 mg 0.2%

99.8%

Copper 0.008 mg 0.013 mg 38%

62%

Manganese

0.004 mg 0.009 mg 30.8%

69.2%

Selenium

6.6 mcg 9.5 mcg 41%

59%

Thiamin

0.01 mg 0.03 mg 3.2%

96.8%

Riboflavin

0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7%

9.3%

Pantothenicacid

0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3%

96.7%

Folate

1.3 mcg 24.8 mcg 5% 95%

B12

0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0%

100%

Vitamin E 0 mg 0.684 mg 0%

100%

Vitamin D

0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0%

100%

DHA and AA

0  94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0%

100%

Nutritional Benefits Of The Egg Yolk

From the above table, it is evident that the egg yolk has higher amount of nutrients compared to the egg white. Egg yolks contain vitamins like A, D, E, K, B6, Folate, B12. Among these, vitamins A, D, E, K are found only in egg yolks and not in egg whites. Egg yolks are among those very few foods that naturally contain good vitamin D content.

Egg yolks have good amount of carotenoids; lutein and zeaxanthin. Carotenoids are colourful pigments that give the egg yolk its yellow colour. These carotenoids are known to act as antioxidants that protect different parts of the eyes from free radicals, thus preventing age-related macular degeneration to set in.

Egg yolks and egg whites, respectively, contain 13 types of minerals. These minerals include calcium, magnesium, iron, potassium, sodium and selenium. The proportion of all these minerals is more in the egg yolks compared to the egg whites.

Nutrients in egg yolks, such as Choline, help in regulating cardiovascular function. Now, coming to the most dreaded feature of the egg yolk-fats and cholesterol! But, it’s not at all as bad as we think.

Egg yolks contain what we call as Essential Fatty Acids (EFA) in the form of DHA and Arachidonic acid. Omega 3 fatty acids like DHA are required in the body for the proper functioning of the brain and retina of the eyes. Omega 6 fatty acids like Arachidonic acid, are needed for healthy skin, hair, libido, reproduction, growth and response to injury. These Essential fats are also needed in the body for protecting the functioning of the nervous system.

The Cholesterol Issue

We confuse dietary cholesterol with cholesterol in the blood stream. In fact, high levels of LDL (the major carrier of cholesterol), can be the cause of certain heart diseases. Bottom line is that it is perfectly safe to have your favorite egg yolks without thinking about suffering a heart attack. It is found that, low-carbohydrate diet filled with saturated fats is actually more responsible for increasing blood cholesterol and causing cardiovascular problems. But, yes. Egg yolks are high on fats and cholesterol so, they are better had in a limit in daily diet. 1-2 whole eggs per day are the safe limit to have eggs on a daily basis, without worrying about heart diseases.

We hope that this article on egg yolks helps you enjoy your eggs whole, and any way you like it. For more on nutrition, check out Healthy Reads. For further clarity or information, you can speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • 5
  • …
  • 168
  • Next Page »

Search

Recent Posts

  • Are Cruciferous Vegetables Bad For Thyroid?
  • 7 Tips To Help You Drink Water The Right Way
  • How to Burn Fat With Exercise
  • Kanji: The Miracle Drink to Level Up Your Winter!
  • 5 Common Weightlifting Myths You Should Stop Believing

Stay Updated

Archives

  • January 2023 (27)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (31)
  • June 2022 (30)
  • May 2022 (31)
  • April 2022 (30)
  • March 2022 (31)
  • February 2022 (25)
  • January 2022 (26)
  • December 2021 (20)
  • November 2021 (19)
  • October 2021 (17)
  • September 2021 (14)
  • August 2021 (16)
  • July 2021 (18)
  • June 2021 (20)
  • May 2021 (17)
  • April 2021 (18)
  • March 2021 (18)
  • February 2021 (11)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (10)
  • August 2020 (7)
  • July 2020 (4)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (14)
  • February 2020 (6)
  • January 2020 (7)
  • December 2019 (7)
  • November 2019 (10)
  • October 2019 (10)
  • September 2019 (6)
  • August 2019 (11)
  • July 2019 (13)
  • June 2019 (13)
  • May 2019 (12)
  • April 2019 (14)
  • March 2019 (14)
  • February 2019 (14)
  • January 2019 (20)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
GOQii Trail Challenge Kamal Chandran

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head - HR at GOQii, who participated in the … [Read More...]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Alpesh Patel

How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his […]

Hema Sangani - Reducing medication

The Art Of Reducing Medication & Getting Healthy With GOQii

If you speak to anyone who has lost weight the right way and maintains their health, you’ll begin to understand that it is an art that requires patience, dedication and consistency. Without these, your health will spiral downwards. Our Player Hema Sangani realised this as she took the decision to get healthy with GOQii. Here’s […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii