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7 Nutrition Tips For A Healthy Winter

Nutrition Tips

Everyone likes the drop in temperature, hill station vacations, sitting around the bonfire while barbecuing delicious food, but do we really enjoy the cold and flu? Drying of our skin? Getting viral infections? And then the never ending consumption of cough syrups? The Winter season is one of cool breeze as well as the season of cold and flu. Hence, it is important to take care of ourselves, and avoid getting any viral fevers, cold and flu. To help you with it, I have some healthy nutrition tips for you this Winter. 

7 Nutrition Tips For a Healthy Winter 

  1. Keep a check on your water intake: The most common negligence we do in winters is that we tend to forget to drink enough water. As the temperatures are down, we often do not drink water and consume it only while gulping down food. This leads to dehydration in the body, and further damages our skin, leaving a major impact on our bowel movements, due to which most of the time we are constipated. Make sure to drink at least 3-4 liters of water per day. 
  2. Build your immunity: Common cold & flu are 2 symptoms, which you will get quite often in the winter season. So the best thing will be following a healthy routine daily, so as to keep them at bay. Try drinking Saunth (dry ginger water), every alternate day just before you sleep or anytime once in a day. As dry ginger/Saunth has a bioactive compound called as Gingerol, which is anti-inflammatory and has other medicinal properties as well. 
  3. Avoid overeating: In winter as the temperatures are low, we always tend to overeat, consume hot and spicy meals, eat fried snacks, etc. All we know is the winter makes us hungry, but we need to realise that they also make us put on weight. Issues of bloating, gas and constipation take a toll on our health. To avoid this, we should not indulge in all the cravings. Instead, to beat the cold weather, we should consume hot soups, warm khichdi, seasonal green leafy veggies, and healthy homemade snacks like steamed muthiya’s, sprouts poha, idlis, and many more. 
  4. Restrict caffeine: Drinking tea/coffee every 2 hours to keep the body warm is not a good idea. We not only increase our sugar intake but also our caffeine intake. Caffeine leads to dehydration in the body, and as in winter we already have a tough time meeting our water intake, drinking caffeinated  beverages will harm us further. In that case, we can consume antioxidant rich and caffeine free Green tea’s. Drinking or sipping on Green tea, turmeric water, cinnamon water, and herbal teas will also be a great deal.
  5. Go seasonal: It is also advisable to eat things which are in season, as they are found in abundance. Bioavailability of the nutrients is high, and helps us with the essential vitamins and minerals as well. So winter season belongs to berries like strawberries, mulberries, blueberries and fruits like oranges, chiku, plums, guava. Green leafy vegetables and root vegetables as well. So snacking on a roasted sweet potato for your evening snack will be a great thing. 
  6. Consume superfoods to stay warm: There are a variety of ingredients or to be more precise, many dried foods and spices, which keep our body warm from the inside. Including these while cooking our food is definitely going to keep us warm from the inside. These ingredients include anjeer, figs, dates, sesame seeds, cinnamon, peppercorn, garlic, cloves, ginger, saunth and star anise.
  7. Say no to processed: In the fast moving world, we often tend to have packaged soups, as they are more easy to make than actually chopping veggies and making it fresh. However, these packaged foods are high in preservatives and additives, which are very unhealthy for us. Instead of using them, try blending fresh veggies and make a healthy meal for yourself. 

We hope these nutrition tips help you have a healthy winter! Do leave your thoughts in the comments below. For more on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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Food is Your Fountain of Youth! Healthy Eating Tips for the Elderly

Healthy Eating Tips for the ElderlyAs we mentioned in our IndiaFit Report 2020: India’s Ikigai – The Secret to Longevity, there are some folks who manage to live long and healthy lives thanks to their discipline, but most people usually find their health crumbling. In old age, a human either becomes disinterested in eating or can’t manage their meals due to medical conditions which make eating difficult. There is a loss of appetite as anxiety, depression, irritability or gastric trouble become commonplace.

The body of the elderly needs to be cared for and fed with good food so that it helps in combating stress, depression, fight inflammation and pain. With the growing rate of diabetes in the mid-40s, by the time a person reaches 70-80 years of age, the damage done to the organs by diabetes or any other lifestyle disease is unpredictable.

Healthy Eating Tips for the Elderly

It is important that the elderly eat small meals at frequent intervals. The diet should be a balance of carbohydrates, proteins, fats, vitamins and minerals. In fact, the food should be appealing. Let’s see how we can incorporate all of this:

  • The diet of the elderly should contain complex carbohydrates like Wheat, Oats, Ragi, Jowar, Brown rice and should avoid refined cereals like white bread and maida.
  • Protein is a very important nutrient because there is a lot of muscle wastage that occurs in old age. Loss of skin tone, loss of skin elasticity is profound. The diet should include good sources of proteins such as lentils, dals, soybean, milk and milk products. For non-vegetarians, boiled egg whites every day is recommended. Opt for skinless chicken which can be grilled, roasted or used in soups. 
  • Healthy fats are essential to protect the heart and provide essential vitamins such as vitamin E which protects the body organs and nourishes the skin. Include soaked almonds, walnuts, dates, dried figs in the diet in the form of morning snacks. Fish like Salmon provides Omega 3 fatty acids which help fight against cancers. 
  • As we age our digestive system slows down. Many face a problem digesting fiber. While it is easy to consume salads or raw veggies, for some, it is difficult and leads to constipating, bloating or gassiness. In this case, it is better to consume vegetables which are boiled or steamed. Unstrained vegetable soups and vegetable smoothies are good options as well. 
  • Including 1-2 servings of fruits every day is crucial. Fruits not only regulate blood sugar but also provide essential minerals and vitamins to the body. 
  • The most important thing is to hydrate, hydrate, hydrate and hydrate! Especially at old age, it is more important to consume 2-3 liters of water every day. Having 1 glass of warm water immediately after waking up stimulates the body cells. For improving digestion, consuming 1 glass of warm water half an hour before and half and hour after meals is a must. 
  • Don’t forget to include anti-inflammatory foods like turmeric, ginger and cinnamon. They will help protect against bone disease and reduce joint pains while protecting the heart. Consuming ginger water in the day helps treat various digestion related issues as well. 

What’s an Ideal Meal Plan? 

If you need a roadmap or an ideal plan, here it is: 

  1. Start the day with a glass of warm water, lemon water or ginger water with half tsp of honey. 
  2. Eat a healthy breakfast consisting of oats porridge, khichdi, vegetable idli, paneer dosa or poha with a glass of milk or boiled egg white. 
  3. Mid morning should contain a fruit which can be an apple, guava, watermelon, pears, banana, papaya or you can have a mixed fruit bowl as well.
  4. Lunch should include roti or rice with 1 bowl dal, a bowl of vegetable curry, 1 salad and 1 bowl of curd. 
  5. Dinner should be the same as lunch, although, it should be lighter. Cut down the quantity of rice/roti. Eat dinner at least 2-3 hours before bed to ensure proper digestion. 
  6. Before bed, drink low fat milk to ensure good sleep and provide your body with calcium for strong bones. You can also add turmeric to it for extra benefits! 

Before you undertake this meal plan or decide to follow it religiously, you need to consult your doctor or nutritionist to check how it may affect any existing medical condition you may have. Along with all kinds of fruits, veggies and healthy foods, don’t forget to stay active! 

We hope these healthy eating tips for the elderly help you. Do share your thoughts in the comments below. To subscribe for GOQii’s personalised health coaching and get more of these tips from a GOQii Coach, click here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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Nutrition Tips For Traveling Athletes

Nutrition Tips For Traveling Athletes

Traveling is enthralling for anyone who loves indulging in new experiences, different cuisines and sightseeing. But when you’re an athlete, traveling can be quite challenging because you need to follow a specific eating pattern and routine to meet the nutrient needs for training and competition. This involves carbs in ample quantities, proteins in moderation, fat in low quantities and adequate hydration – all of which can go haywire in a new place!

Some Challenges that Athletes Face Include:

  • Availability of healthy food options
  • Unknown food options available
  • Contaminated food and water
  • Unfavourable weather conditions
  • Jet lag

Ways to Overcome Challenges While Travelling

1. On Road Travel

  • The meals should be pre-purchased and carried for the team from reliable restaurants or stores. Foods include packaged meals, energy bars, fruits, roasted grams or peanuts, nuts, sandwiches, etc. to avoid eating food from roadside stalls.
  • Carry sufficient water to avoid dehydration and to avoid having water from outside which may be contaminated.
  • Look out for restaurants or food outlets which provide healthy food options.
  • Always practice Portion Control while on the move to avoid accumulation of excess calories in the body.

 2. Inflight Meal Planning

  • Avoid eating flight food as its high on fats and sugars leading to intake of unwanted excess calories. Rather eat healthy food which you can carry with you.
  • Hydrate yourself well by drinking adequate water and unsweetened fruit juices as jet lag can cause digestion issues.
  • Make sure to replenish stocked water once it’s over.

 3. On Arriving at the Destination

  • Get to know the place well and the food options available there. In case some foods are unknown, get to know about them in terms of the nutritional values and ingredients to make sure the food is appropriate enough to be eaten.
  • Upon reaching the destination, the coach or the team manager should do a detailed research for suitable restaurants and grocery stores.
  • Athletes should include healthy foods such as whole grains, pulses, vegetables, fruits and lean meat for optimum nutrition.
  • Ask how many times you might be eating out during the stay.
  • Eat only when hungry and stop when full. In other words practise mindful eating.
  • Check for availability of sports supplementing foods in the stores around.
  • Try and have only bottled water to avoid water borne diseases like typhoid or diarrhoea and use the same for drinking and washing fruits or vegetables before consumption and if possible, even for brushing teeth. Also try and avoid ice cubes.
  • Always consume whole fruits and vegetables that can be peeled. Avoid consuming fruit juices as contaminated water and ice cubes may be used.

 4. Before the Competition Begins

  • Make sure to have a good pre-workout snack 30 minutes before the competition starts. Include carbohydrates, proteins and low fats.
  • Try and have a good post workout meal within 30 minutes of the competition like whey protein.
  • Space your meals accordingly and appropriately before the competition starts. Don’t stuff your stomach before the competition starts.
  • Consume branded bottled water before the competition.

Athletes may stay in a normal hotel or even fully equipped suites. They may face challenges as optimum nutrition supports their performance. Hence, pre-planning or an intelligent strategy to overcome the above mentioned challenges may prevent hindrances faced by an athlete and help them perform at their best!

For more tips, you can check out fitness and nutrition classes by experts for athletes on GOQii Play!

#BeTheForce

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“I Made a Positive U-Turn In My Life” – Aurobindo Saha

Aurobindo Saha

He is 40 years of age, 5 ft 4 in and weighed 88kg with high cholesterol, high blood pressure and was a pre-diabetic. He was a sure shot recipe for disaster. But, as they say, better late than never! The first thing Aurobindo Saha did was that he quit smoking. He realized it was just a matter of saying ‘I Can’. Soon thereafter, he started an exercise routine and the result of all the hard work is that today he has lost weight, he is a runner and he is a positive example for others!  Let us hear his story of transformation in his own words.   

Quoting from the movie The God Father II, “Good health is the most important thing. More than success, more than money, more than power”. We human beings, who are so insignificant in the entire universe, however, claim ourselves to be the most intelligent living beings, forget this very fact. What a pity that is.

My story was somewhat this – 5 years ago, I weighed 88kg and had all the possible medical issues such as high cholesterol, high LDL, high blood pressure, getting nearly diabetic – not the best combinations one can have. However, I came to my senses sooner and quit smoking first. I quit not because of these medical issues but one day, I just decided I had enough of smoking. This is when I got the feeling ‘I Can’.

I soon started to exercise and lost some weight. But, I was unable to sustain the momentum, the routine I had started and sprung back to weighing 90kg with a blood report that guaranteed me a heart attack any day. My doctor only told me ‘come back to your senses’.

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Running with the Manhattan Skyline in the background

Coming Back to My Senses

This is when I started thinking seriously about what could I possibly do to reverse my situation. I came across GOQii as the ‘manna from heaven’. I needed an overhaul of my present self and needed a complete lifestyle change assistance and GOQii seemed like the perfect fit. Earlier, I had a pedometer but that did not help. For a drastic lifestyle change, a step-monitoring machine like a pedometer and regular fitness band can help to some extent, but the most important help you can get is from the person who guides you in your everyday routine.

Aurobindo saha_swiss alps

Running in the Swiss Alps

This is where technology meets human. GOQii provided me with a coach who hand held me through the journey from October 2016 onwards. Today, I am clearly a much healthy person having lost weight, using the fitness band and following my coach’s advice. Occasionally, I go in for a Doctor Consultant as well to show my blood reports.

With GOQii and my Coach’s expertise and help with nutrition charts, exercise and cardio workout suggestions, constant motivation, vigilant monitoring of what I am eating and when I am sleeping, I am happy to say that I made a positive U-turn in my life.

I run not only to keep myself fit but also to feed my soul. As a traveler, I run where I get a chance and with every run, I build everlasting memories of raw, natural beauty experienced in places across the globe. Each step in these runs brings me closer to the goal of living a healthy lifestyle.

aurobindo saha

Aurobindo’s Medical chart 

I now weigh 69kg, my cholesterol, LDL, HDL, sugar level and BP are all normal.  Initially, I reduced 20kg in 5 months of being on GOQii.

What Did Aurobindo Saha’s Coach Say About Him?

“Achievement is impossible without dedication!”

These words aptly describe Aurobindo Saha. His dedication and excellent willpower have always enabled him to achieve great milestones in areas of health and other areas of life as well. His health journey started with a health goal of weight loss, reduction of cholesterol and blood pressure. Thanks to his motivation, we could achieve much more than what we had planned.

The mere weight loss came along with a host of other lifestyle changes such as improved water intake and sleep quality, timely meals, regular exercise, etc. His doting efforts to log in his daily activities, food and water enabled me to keep a close watch on his lifestyle. With his readiness and enthusiasm to learn and inculcate new habits, he has managed to achieve milestones that will have a lasting impact on his life. I salute his dedication and brilliant self-control!

We hope Aurobindo Saha’s journey inspires you! If you want to share your journey to a healthier you with GOQii, click here and fill the form!

#BeTheForce

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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