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January 23, 2025 By Akanksha Khullar 2 Comments

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 Personalised Health Coaching here.

Do leave your thoughts in the comments below!

#BeTheForce

December 5, 2024 By Divya Thampi 3 Comments

5 Hacks To Help You Achieve Your Goals

Hacks to achieve your goalsDespite knowing the importance of persistence, most people have trouble focusing single-mindedly and putting in efforts consistently in the area that they want to succeed in. Our good intentions or brilliant ideas don’t see the light of day, because of some of the habits we possess that seem insignificant and mundane.

More often than not, we find ourselves doing not what we wish to do but what we are accustomed to doing. For example, I had been thinking for months that I must wake up earlier by an hour each morning. Easy enough, right? But each night, I would find myself spending time on trivial things that I had not planned to do, like reading random articles, or surfing through emails or reflecting about some things that may have happened during the day.

These unplanned non-events led to late nights and consequently each morning I woke up no earlier than usual. Some of you may relate to this situation. Just replace ‘want to wake up early’ with ‘want to go for a walk’, ‘want to read every night’, ‘want to eat healthy’, ‘want to meditate’, ‘want to spend more time with my team’, ‘want to get to the office before time’, ‘want to learn a new skill’… by now you get the drift.

Perseverance is a trait that people with high emotional intelligence possess. As Daniel Goleman says in his book ‘Emotional Intelligence’ – “Studies of Olympic athletes, world-class musicians and Chess grand masters find their unifying trait is the ability to motivate themselves to pursue relentless training routine”. One would think that these people are wired differently. But they are not. Perseverance is not something that you either have or you don’t, it’s something that can be developed. Following are 5 simple yet highly effective ways to build perseverance and pave your path to success:

1. Start Small & Take Breaks

‘Many drops make an ocean’ is definitely something to think about. If we straight away start thinking about all the effort and resources that would be required to achieve something, the thought could promptly dissuade our minds from giving it a try, hence begin small.

If you want to run 5 km each morning, start with one or even half a km. The initial few days of trying something new can be stressful. It takes our body and mind, time, to get used to things. If eating healthy is your goal, start with one healthy meal a day. It takes a little less effort and helps you get used to the change. If you are working on a report, work in half-hour chunks with a five-minute break between every half an hour (check out the Pomodoro Technique)

positive day2. Celebrate Small Wins

Even if you have run just a kilometer on two consecutive days, while your aim may be to run 5, give yourself a pat. Well begun is half done. Reward yourself with something small. It could be listening to your favourite music, reading your favourite book or spending time on a call with your friend. The choice is yours but the celebration is a must to keep you motivated.

3. Surround Yourself  With Cheerleaders

Share your goal and efforts with people who care for you. Those people who would be excited and happy to see you do well. Enroll their help, let them check on your progress and remind you how well you are doing. They will become your support system and give you the much-needed boost when you feel like giving up. All of us need cheerleaders to cheer us on.

4. Watch Your Self-Talk

What do you tell yourself when you set out to run a mile but are tired and end up walking half the distance instead? Do you cut yourself some slack or beat yourself up? Do you think that you will rest a little and try again or do you say, “There I did it again! Why am I sloppy, slow and incapable?” Watch out, the one person whose words have a significant impact on you is YOU! Pay attention to your self-talk. Reframe the negative lines with positive ones. So instead of saying “I couldn’t even run 2 km”, say “I did 1.5 km, an improvement from yesterday”

5. The Last Stretch

Many years ago, as a hotelier, I was once asked to make 100 cold calls, to inform people about the upcoming New Year event. It wasn’t a very pleasant task because often people would hang up even before I completed my first sentence. Every time I was tempted to stop and take a break, I’d tell myself, “Just two more calls and then its break time”.

Consequently, I ended up doing those 2 calls more enthusiastically and I was done with all the 100, faster than expected. This strategy works really well. Stretch your limits, little at a time. If you have run a kilometer and want to stop, push yourself to run just another 100 meters more.

If you have written 600 words for the day, write just 50 more before you call it a day. Slowly but surely you will have a bigger appetite, higher capacity and things will get easier, not to mention that you will be getting closer to the win you have been looking forward to.

Little at a time, turn these pointers into habits and just like insignificant small habits can veer you away from your achievements, these small winning habits will steer you towards your big wins. Remember, nobody was born a winner or a loser, your thoughts and efforts make you so. Like Aristotle said “We are what we repeatedly do. Excellence, then, is not an act, but a habit”.

We hope these tips help your form and achieve your goals for the coming year. Do let us know your thoughts in the comments below. For more articles like this, check out Healthy Reads. To get the right guidance and motivation from an expert, subscribe for GOQii’s Personalised Health Coaching here.

#BeTheForce

September 27, 2024 By Neha Morche 1 Comment

Aloe Vera- Wonders of the spiky green plant

AloeVeraCleopatra is known for her beauty, and one of the reasons for her immaculate beauty can be credited to the spiky green plant Aloe Vera, which she is understood to have used daily in gel form as part of her beauty regime. Today, this very plant is used in several personal care products and medicines. Dubbed affectionately as the ‘Plant of immortality’ by the Egyptians 6000 years ago, Aloe Vera has rejuvenating and healing properties. The ancient Greeks used it to cure everything from baldness to insomnia.

Aloe Vera, also known as a Wonder Plant, has tremendous benefits. No wonder it is wildly used in cosmetics, herbal remedies, and food supplements.

If you have observed the leaf of Aloe Vera closely, there is yellow latex found just under the skin and white-colored gel inside the leaf. Both of these have medicinal properties. It is rich in calcium, sodium, potassium, iron, zinc, manganese, folic acid, amino acid and Vitamin A, C, E, B1, B2, and B6.

Benefits :

  • Aloe Vera’s white gel contains enzymes, fiber, and amino acids, which help with digestion and digestive disorders like colitis and irritable bowel syndrome.
  • It has anti-bacterial, anti-viral properties to help boost the immune system and maintain oral hygiene.
  • It has laxative properties to relieve constipation.
  • Aloe Vera is anti-inflammatory and helps reduce inflammation of Rheumatoid Arthritis, an auto-immune disease affecting the entire body. The immune system attacks body tissues, especially the membranes lining the joint.
  • Aloe Vera juice can be used for lowering sugar levels. However, consult your doctor before consuming Aloe Vera juice
  • It has anti-carcinogenic properties to fight cancer.
  • Aloe Vera is rich in magnesium lactate, which works very well for chest congestion.
  • Vitamin C present in Aloe Vera is an excellent natural source to fight against cold and coughs.

Aloe Vera for the Skin :

  • Suitable for all skin types.
  • Aloe Vera gel has a soothing effect, reducing skin irritation when applied to the affected area.
  • Its anti-microbial properties help in curing acne, pimples and lightening the skin.

Aloe Vera for the Hair:

  • It contains Proteolitic enzymes, which help remove dead skin from the scalp and excess sebum to promote hair growth.
  • Its alkaline properties maintains the pH balance of the scalp to keep hair moisturized.
  • The anti-fungal property of Aloe Vera helps in reducing dandruff.
  • To keep hair soft and smooth, Aloe Vera gel can be added to regular conditioner and used daily.

Word of Caution:

Aloe Vera is packed with nutrients to treat the body naturally. However, certain treatments may cause adverse effects if not taken under supervision. Excessive intake may cause diarrhea and lower blood sugar, leading to potassium loss. It may also inhibit some drug reactions internally and cause allergic reactions on the skin.

With its numerous benefits for health, skin, and hair, Aloe Vera truly stands out as a wonder plant. Whether you use it topically or consume it in moderation, its natural properties can enhance your overall well-being. However, it’s essential to use it wisely and consult a healthcare professional if needed. Have you experienced the benefits of Aloe Vera? Let us know in the comments below! For more natural health tips, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

August 31, 2024 By Soni Thakur 7 Comments

Why You Should Eat Your Fruits and Juice Your Veggies!

fruits and veggiesHow many times have you drank 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 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 important nutrients that can be retained by eating the whole fruit.

  1. Eating whole fruits provides your body with fiber, which is 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 as much with whole fruits, making them recommended for people with Diabetes
  4. Fibers present in whole fruits keep you full for longer and provide relief from constipation
  5. As a snack, whole fruits relieve hunger pangs, and the digestion process takes longer compared to gulping down juice in one go. Eventually, this helps in mindful eating and keeps you fuller for longer.

Benefits of Juicing Vegetables

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

  1. Juicing vegetables allows you to incorporate more than one vegetable at a time.
  2. Juicing a large volume of vegetables provide more vitamins than eating a green salad with just one or few veggies.
  3. Juices from some vegetables are more effective in lowering blood pressure and relaxing the muscles that line blood vessels.
  4. Vegetable juices may increase the speed of detoxifying your body as they are readily absorbed and digested.
  5. The water content and vitamins of some vegetables are lost during the cooking process, so juicing can help retain these nutrients.

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 made 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. To gain more benefits, it is best to choose fruits and vegetables of different color and varieties.

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 on nutrition, fruits and veggies, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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