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5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese).
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

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Heal Naturally From Monsoon Illnesses

heal naturally With the monsoons here in full swing and given the current pandemic circumstances, each one of us get worried about our and our loved one’s health. Most of us worry about getting sick with an infection. With the weather change, the virals in the air also start reacting. The side effects of cold, fever, viral, sore throat get rampant with drastic changes in weather. A strong immune system will help you recover quickly and mostly without the need for medication. The lower your immunity, the longer the healing process and you may have to resort to antibiotics.

Natural Remedies That Work

  1. Take a 1-inch piece ginger mashed, 1 clove garlic, 3 peppercorns, 2 cloves, 2 cardamoms and a cinnamon stick. Boil in water and reduce to half, strain and add organic honey. Drink this concoction twice or thrice a day, or actually as much as you need to.
  2. Be aware of your body and feelings. Usually, when sick, your appetite may reduce, and that’s a good sign. It means your body is using energy to repair and heal. So if you can, don’t eat until you feel your appetite slowly increasing. This is one of the best ways to heal rapidly and completely.
  3. Stay warm, wear socks even while in bed. Cover your head to prevent contact with dew when out at night.
  4. Sip on hot liquids through the day.
  5. Breathe a lot! Almost all viruses and germs cannot survive in highly oxygenated cells so help your body create an environment that’s unfavorable for these germs.
  6. Rest, rest, rest – This is the most natural and effective way to heal. It’s natures cure.

It’s good to fall sick once in a way, your body replenishes the white and red blood cells and it also strengthens immunity. So stay positive, don’t feel low and know you are doing the right things to get better.

We hope this article helps you. If you find these tips useful, let us know in the comments below! For more on managing illnesses during monsoon, check out Healthy Reads or tune in to classes by experts on GOQii Play.

To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/bsr

#BeTheForce 

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Why You Should Eat Your Fruits and Juice Your Veggies!

fruits and veggies

How many times have you drunk fruit juices? How often do you eat your vegetables? Although we agree that doing both is quite healthy as fruits and vegetables are naturally good and contain all the vitamins and minerals needed by the body, we also need to consider that we might be doing it wrong! Why do you ask? Let’s find out why you should eat your fruits and juice your veggies! 

Benefits of Eating Fruits Instead of Juicing Them

No doubt that juices nourish your body with vitamins, minerals, antioxidants and other nutrients. In its liquid form, all the nutrients of whole fruit will be readily available for your body to absorb, however, juicing removes some of the important nutrients which can be rescued by eating the whole fruit.

  1. Eating whole fruits provides your body with fiber that gets eliminated during the juicing process.
  2. A whole fruit protects you from the sensitivities that can be caused due to the heat generated by the juicer, ultimately decreasing the nutritional value of the fruit.
  3. Your blood sugar will not spike. Whole fruits are recommended for people with Diabetes
  4. Fibers present in whole fruits keep you full for longer and provides some relief from constipation
  5. As a snack, whole fruits relieve hunger pangs and the digestion process takes some time when compared to gulping down a juice in one go. Eventually, it helps in mindful eating and keeps us fuller for longer.

Benefits of Juicing Vegetables

Eating vegetables is good for your health. However, there are certain benefits of juicing them that you can incorporate in your daily diet for maximum health benefits.

  1. Juicing vegetables makes you incorporate more than one vegetable at a time.
  2. Juicing a large volume of vegetables will provide more vitamins than eating a green salad with just one or few veggies.
  3. Juices of some variety of vegetables are found to be more effective in lowering blood pressure and relaxing the muscles which line blood vessels.
  4. Vegetable juices may increase the speed of detoxifying your body as it is readily absorbed and digested.
  5. The water content and vitamins of some vegetables are lost during the cooking process. So juicing your vegetables can help in retaining these vitamins.

Points to Remember

  • Our digestive system is designed to handle fiber and extract nutrients from a variety of foods, including whole fruits and vegetables.
  • Modifications can be done anytime depending on your need, situation and availability.
  • We need at least 5 servings of vegetables and 2 servings of fruit each day
  • Vegetables and fruits of similar color generally contain similar protective compounds. In order to gain more benefits, it is best to choose fruits and vegetables of different color and variety.

We hope this article helps you make a healthy shift. Remember that there is no hard and fast rule to this. Do what works best for you but before following this, do consult your dietician or nutritionist. For more sessions on nutrition, fruits and veggies, tune in to GOQii Play or browse through our articles on Healthy Reads – all within the GOQii app.

#BeTheForce 

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3 Easy Tips To Help Heal From Dengue and Viral Fever

health tipsNo matter how much you try, getting caught in the rain or getting drenched cannot be avoided. This is often followed up by that dreaded sneeze that culminates into a fever which doesn’t leave your side for a few days. We’ve all been through this at some point or the other.

Though there is something enchanting about the rainy season, it is also the time of the year when all the bacteria and viruses come out to play. These viruses and bacteria are responsible for problems like cold, cough, common flu, viral fever, and dengue, etc.

The most common fevers that can be seen during this season include dengue and viral fever. Some Symptoms include sudden spikes in body temperature, body pain, tonsillitis, reddening of the eyes, nausea and fatigue. If you have been experiencing this, it is time to take precautions!

If the above-mentioned issues have placed their grip on you, you can break free using these measures:

1. Cheers to Papaya Leaves Juice

For this kind of fever, your best bet is to drink Papaya leaf juice. Papaya leaves have organic compounds which help in increasing your platelet count – something that hits a low when you’re affected by dengue and malaria. It also has Vitamin C, which helps boost your immune system.

How to prepare: Take few papaya leaves and crush them to remove the juice from it.

2. Watch Your Water Intake

Keep yourself hydrated if you’re suffering from a viral fever. Water is one of the simplest and easiest ways your body eliminates toxins. The more water you drink, the more toxins will be eliminated. Also, drinking more water can relieve common symptoms such as headache and muscle cramps.

3. Basil/Tulsi Leaves to the Rescue  

This is your go-to if all else fails! One can chew on basil leaves or you can drink a concoction of it. Basil/Tulsi Leaves have antibacterial and antiviral properties which can help in treating any kind of viral and bacterial infections. It also strengthens the immune system.

How to prepare the concoction: Add 10-15 Basil Leaves to 1 litre of water and boil until it becomes half. Filter it and keep to cool. Drink this every one hour to help cure any kind of fever.

If you don’t find any relief from the above tips, visit your doctor to rule out any other possibility of a flu or something more severe. Avoid any self-medication, especially antibiotics.

Stay safe during the rains! Hope you found these tips helpful. Do leave a comment below!

#BeTheForce

 

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