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Top 5 Habits You Need To Avoid After a Meal

avoid after a meal

There are a lot of myths regarding nutrition and food floating around on the internet. Some of them include things we should do and should avoid after a meal. When it finally comes down to facts, what’s the right way to go? We have briefly listed down the top 5 habits you need to avoid after a meal. You might know some of them but you might not be familiar with the reasoning.

What Should You Avoid After a Meal?

  1. Smoking: It is the most important habit that people should avoid after a meal. Smoking 1 cigarette after eating food is equivalent to the ill-effects of smoking 10 cigarettes. The chances of cancer are more in such cases. This is primarily because the body’s absorption rate increases after eating, which means that the harmful effects of tobacco (nicotine) are amplified as well. You could be risking damage to your intestines, heart, lungs and other internal organs.
  2. Fruits: It is advised that you should not eat fruits along with your meal and immediately after it as well. Fruits that are eaten after a meal cannot be digested easily in the intestine which causes air bloating in the stomach. Fruits are best absorbed when consumed as a meal in itself. You can have them either before or after a meal with a gap of at least 2–3 hours.
  3. Tea: Whenever you eat a heavy meal, keep yourself away from tea for a while. Tea leaves contains acids in it. When this acid enters the digestive system along with food, it makes the process of digestion (particularly proteins) process slow and difficult by hardening them.
  4. Bathing: Whenever we bathe, the blood-flow towards extremities increases and this is how you feel fresh after a bath. But, after eating, blood-flow towards the digestive system should be high, and not the extremities, so as to maintain the normal digestive system. That is why people are advised not to take a bath immediately after eating.
  5. Sleep: There always has to be gap of 1-2 hours between your meals and the time you sleep. Sleeping immediately after eating will result in improper digestion as efficiency of the digestive system decreases. Also, sleeping immediately may lead to gastric problems and infection in the intestines. Habitually sleeping immediately after eating will also increase the chances of obesity.

We hope these facts help you make better choices, bust myths with reason and eat healthy. Have you ever been told to avoid something before or after a meal? Let us know in the comments below!

For more articles like this, check out Healthy Reads. To know more about eating habits you should avoid or to introduce new habits to help you get healthier, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Healthy Eating: Chinese Quinoa Pulao

Chinese Quinoa Pulao

Have you been craving for some delicious chinese food? Well, we’ve got an exciting recipe for you! Satisfy your cravings with this delicious Chinese Quinoa Pulao recipe that’s a healthy twist on fried rice!  

What You Will Need 

  • Quinoa – 1 cup 
  • Water – 2 cups 
  • Salt to taste
  • Black pepper powder – 1 tsp 
  • Soya sauce – 1 tsp 
  • Red chilli sauce – 1 tsp 
  • Oil/Ghee – 2 tsp
  • Mixed vegetables (carrot, green beans, cabbage and capsicum) – 2 cups 
  • Chopped onion – 1 medium 
  • Chopped garlic pods – 3 
  • Chopped green chilli – 1 

How To Prepare

  1. ,Heat a pan with one tsp of oil/ghee
  2. Add soaked, rinsed and strained quinoa. 
  3. Let it roast for a minute on a medium flame and keep stirring it. 
  4. Now add two cups of water to it and salt to taste. 
  5. Once it starts boiling, turn the flame on low, cover and cook it for 10 to 15 minutes. Keep checking to prevent burning. 
  6. After 15 minutes, switch the flame off and keep it covered for 5 minutes so it gets steam cooked. After 5 minutes check if the quinoa is cooked and not sticking to the pan.
  7. Next we take another pan and add a spoon of oil to it. Once the oil is heated, add 2-3 garlic pods and chopped onion. 
  8. Slowly add chopped vegetables, a little salt and cover it for a minute till all vegetables are cooked but still crunchy. 
  9. Now add 1 tsp soya sauce, one tsp red chili sauce and half tsp black pepper powder. Give it all a mix. 
  10. Finally, add the cooked quinoa and stir it all well. Your Chinese Quinoa Pulao is ready! 

Please Note: Quinoa has high quantities of saponin coatings on the outside of the kernel which is bitter to taste. So it’s very important to rinse it well after soaking it for at least 10-20 minutes. 1 cup of dry quinoa will give almost 3 cups of cooked quinoa.

Highlights of the Chinese Quinoa Pulao Recipe  

  • It is a good one pot meal consisting of proportionate carbs, protein, fiber and fat.
  • It will give you a healthy satiety for your cravings for restaurant style Chinese food, without any guilt.
  • Suitable for balanced dinners, for weight loss, diabetics, PCOS and muscle builders as well. 
  • This dish is excellent for vegetarians as they have to rely upon good sources of plant protein and quinoa is complete protein as it has all the essential amino acids which the body is unable to make itself

We hope you try and enjoy this delicious Chinese Quinoa Pulao recipe! Do leave your thoughts and feedback in the comments below! For more Healthy Recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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What’s Healthier: Coconut, Wheat or Almond Flour?

coconut, wheat or almond flourIf you’ve been taking a closer look at your pantry, then we’re sure you’re reconsidering your flour choices. When we talk about flour, most of us think about “wheat flour” as it is a kitchen staple. It is the flour that we have been having since ages to make chapatis. But, there could be plenty of other reasons why you’re considering switching from wheat flour to coconut or almond flour. Maybe you have celiac disease or gluten intolerance or just want to switch to a healthier alternative. So, we have listed a few differences between these three flours to make it easier for you to choose between coconut, wheat or almond flour!  

Nutritional Take On Coconut, Wheat & Almond Flour

Nutrition Coconut Almond Wheat
Calories 480 580 366
Carbs 59g 20g 76g
Protein 18g 21g 9.7g
Fat 15g 12g 1.5g
Fiber 38g 12g 12g

Coconut Flour

  • Health benefits of coconut flour: Coconut flour is gluten-free. It has a good moisture absorbing capacity and helps to give a good crumbly and dry texture to the baked goods. But, it has a higher content of phytic acid which leads to low nutrient absorption. Also, it has antioxidants and antimicrobial properties that support a healthy metabolism.
  • Cooking with coconut flour: Coconut flour is a versatile flour used in gluten-free and paleo baking. It can be used to prepare bread, muffins, cookies and cake. As it has a drying effect, it can be counteracted by using eggs while baking. The egg yolk provides moisture, whereas egg white offers structure to the baked goods.

Almond Flour

  • Health benefits of almond flour: Almond flour is incredibly healthy but contains more fat and calories. This makes this nutrient dense flour the best choice for a keto diet. It provides good vitamin E content which is a powerful antioxidant and magnesium that helps improve blood sugar levels.
  • Cooking with almond flour: Almond flour is commonly used in the preparation of pancakes, cakes, muffins and cookies. Other than baking, this flour combined with egg can be used to coat vegetables or meat and thereafter, bake or fry them. As it is free of gluten, it can be mixed with wheat flour to make pizza dough, pasta or bread.

Wheat Flour

  • Health benefits of wheat flour: Wheat flour is rich in fiber, minerals and protein. But it has gluten that makes it inappropriate for people who have gluten intolerance or celiac disease. Phytic acid in wheat flour is higher which reduces the nutrient absorption.
  • Cooking with wheat flour: Wheat flour can be used in making rotis, puris, ladoos and even quick breads, cookies and cakes.

Summing It Up 

Although as Indians, wheat flour is functional in our regular diet, we can definitely opt for almond and coconut flour as well. All the above-mentioned flours are healthy in their own ways and can be used together to reap nutritional benefits. So the choice between coconut, wheat or almond flour is solely based on what you want to prepare and what you’re looking for. 

If you’re still unable to come to a decision on whether you should opt for coconut, wheat or almond flour, you can speak to an expert for further guidance by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr. Your GOQii Coach can take a look at your habits, goals and let you know what would work best for you!

For more articles on nutrition, check out Healthy Reads! 

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

Alpesh Patel

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 lifestyle, losing 20kg in 9 months and getting healthier with GOQii.

Leading A Sedentary Lifestyle & Facing Multiple Health Issues 

Based in Ahmedabad, Alpesh Patel is a 50 year old Automotive Engineer with a desk job. His desk job made him quite sedentary and being a foodie, he would eat anything he liked – which led to weight gain. It became a norm and before he knew it, he had gained 92kg with a waistline of 46”. 

While weight gain is one issue, it never happens in isolation. Along with weight gain, he began facing issues such as high BP and heart issues among other complications. His wife, friends and family would keep pointing out that he needed to do something about his weight. While he paid no heed, his condition had come to a point where he could barely walk, would get breathless and his legs would swell. That’s when he decided to visit his doctor.

In November 2021, a check up with the doctor revealed that he needed an angioplasty. Alpesh consulted two other doctors and then he was referred to Dr. Bhupesh Shah, one of the leading cardiologists in Ahmedabad. A check revealed that  he had a blood clot that had spread to his lungs and had to be immediately removed.  

After this procedure, Alpesh was recommended to enroll into the Care Plus Programme of GOQii for managing his issues better and also for a lifestyle change. He was also put on medication.  

Coming onboard the GOQii Care Plus Programme

Alpesh Patel enrolled into GOQii’s Care Plus Programme in Dec 2021. As part of the programme, he was given a coach to guide him and help him manage his issues. He was also given a GOQii Vital ECG tracker.  “Joining GOQii has been the turning point in my life,” says Alpesh Patel. 

On interacting with his GOQii Coach Sweta Jaiswal, Alpesh realised how his habits affected his lifestyle. After the doctor visit he thought he could never get back to being normal. But, Coach Sweta helped him understand how a daily routine centred around a good, balanced diet, portion control, exercise and sleep can help him get back on track and healthy.

“My lifestyle was sedentary. Despite everyone telling me that I was putting on weight, I should exercise and do something about it, I never did anything. I never was interested in doing anything. I would sit in one place for hours together. It is only when I got the tracker I realised that I was walking barely 200-300 steps a day,” says Alpesh.

He says he is a big fan of the GOQii App which is a one stop shop. You have videos for exercise and yoga, you can track your steps, you have a GOQii Health Store where you can buy healthy products, you can chat with your coach and interact with other like minded people as well on GOQii Arena.

What Were The Results Of Alpesh Patel’s Efforts? 

GHS - Weight Loss - Before and After AlpeshWhen Alpesh joined, he was obese, had unhealthy eating habits, hyperlipidemia, and even complained of kidney stones. “His determination and willpower was at a standstill but he was willing to make the required modifications in his day to day life to see the desired changes. Initially the steps and new routine took a toll over him as used to breathe heavily but by making slow and steady changes, with a ‘Never Give Up’ attitude, he lost the inches and fat for good,” says Coach Sweta Jaiswal.

From walking 200-300 steps before, Alpesh now walks close to 20k steps daily. He has also cut down on junk food and eats on time. The result of following a good diet, exercise and sleeping well on time has resulted in him losing 20kg in 9 months. His blood thinner medication has been reduced from 20mg to 10mg. His water intake has also increased and he sleeps for an average of 7hrs daily. 

“His cholesterol & BP are also in range and kidney stone issue is diluted. Despite his one leg slightly affected by Polio, he has been doing regular exercise and his determination and will power to work towards improving his health has proved to be fruitful,” says coach Sweta Jaiswal.

Alpesh exercises daily for 30 minutes, has salads, a good wholesome lunch and a light dinner. He says, “People around me are also seeing the change and are quite startled at how I have been able to lose so much weight”. He has been an inspiration and an influence to people around him.

Does this story inspire you to make a lifestyle change? Subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads. 

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