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10 Habits Which Are Destroying Your Health

10 bad habits destroying your healthHabits play an important role in our lives. From the time we wake up, till we hit the pillow at night, most of the things that we do during the day are wrapped up in some form of habits. Of these habits, some are towards keeping ourselves healthy and there are some habits which might be unnoticeable, but yet very harmful for us. Let’s take a look at the 10 habits that are destroying your health!

10 Habits That Are Destroying Your Health 

  1. Having fruits along with meals: We do get a good dose of carbohydrates in our regular meals and by adding extra carbohydrates, it will exceed the limit and lead to over intake of carbohydrates. It’s best to eat fruits half an hour before a meal or as mid meals.
  2. Not having our meals on time: We should always have our meals on time. Once you do that, it helps us set up our body clock according to that specific meal time so that digestion and nutrient absorption happens at the same time every day and it won’t go off track.
  3. Skipping breakfast or any other meals: Skipping our meals, especially breakfast, is not a good idea. It may lead to muscle loss, fatigue and irritation, among other health issues, as there might not be any energy and glucose to keep us going during a hectic day.
  4. Having a heavy dinner: The calories and carbs which we have during dinner will not be utilized at night. So when we sleep, all of it is turned into fat and stored in the body. Always keep your dinner light.
  5. Less water intake: may lead to dehydration and that can directly affect our immunity, which in turn can be the cause for many diseases. At least 2 to 3 liters of water in a day is must!
  6. Keeping a long gap between your meals: Keeping long gaps between meals leads to overeating our next meal. It will also slow down our BMR so that we eat more and that is the cause for weight gain.
  7. Chewing your food fast: We should always take at least 20 minutes to complete a meal. Chewing fast will not help in absorption and breakdown of the nutrients in the food that we eat.
  8. Having processed foods: Processed foods which contain sugar, white flour or corn flour, may risk us with water retention in our body and will also increase our salt intake because of the preservatives.
  9. Confusing thirst with hunger: Sometimes when we feel thirsty we may confuse it with hunger and start eating an untimely meal, so it’s best to first feel, recognize and keep yourself hydrated so that we don’t feel hungry because of less water intake.
  10. Overeating: can easily go unnoticed and this can cause problems like weight gain and obesity. This is often regarded as an eating disorder. If you are a binge eater, it’s time to make some changes. Maintaining portion control is the best way to eat mindfully.

So sit back and check if these habits are a part of your lifestyle and change them for the best! If you have difficulty breaking a habit or need that extra dose of motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

Do let us know your thoughts in the comments below!

#BeTheForce 

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Myths, Tips and Tricks for Weight Loss

Weight Loss
Are you facing issues with weight loss? Have you tried everything from fad diets to exercises to health clubs but found no permanent results? At some point, you may have even gained the kilos almost as quickly as you lost them. So when it comes to weight loss, what exactly works?

As each person’s body needs and compositions differ, weight loss works differently for different people. What remains common is the fact that weight loss needs to be holistic and diet alone isn’t the best method. The ideal method is a combination of various lifestyle factors.

The key to weight loss is making permanent changes in your eating habits as well as lifestyle. It is said that weight gain is not quick and is not the result of days or even a few months. It’s a result of years of overeating. The safest and the most effective way of slimming is to lose weight sensibly. For instance, a kilo in a week is quick, safe and manageable.

Crash diets should be avoided because more often than not, they fail. A severe diet can slow the body’s metabolism down. The key to successful weight loss is making permanent changes in your eating habits. Do not try to revamp your diet all at once. Start with a few adjustments and gradually build on them until balanced nutrition choices become a regular part of your routine. Gradual changes in diet are more likely to become habits eventually.

Some Myths, Tips & Funny Tricks For Weight Loss

Myths

  • A glass of warm water in the morning helps you lose weight: Many believe that consuming warm water on an empty stomach is a cure for excess weight. They believe that hot water dissolves fat but the truth is that fat does not dissolve in water
  • Switching sugar with honey will aid weight loss: I agree that honey has many therapeutic and curative powers but curing obesity is not one of them
  • Bananas are fattening: This is the most misunderstood fruit and has calories as much as any other fruit. Also they are a wonderful source of potassium. They are filling and assuage constipation
  • Standing while eating burns more calories: The truth is you tend to eat more while standing. I always recommend one to sit and eat unless circumstances demand otherwise
  • Skipping breakfast is good during dieting: It’s recommended never to skip breakfast or else you tend to overeat in your next meal. After dinner, our body is in the fasting state and next morning when we wake up, our body needs fuel to get going
  • Potatoes are fattening: It’s safer to consume potatoes over breads as breads are twice as fattening as potatoes. Go for boiled potatoes rather than fried ones
  • Saunas help in shedding kilos: You may feel rejuvenated and great sitting in a sauna but what you really lose after one session is merely the weight of water. Once the fluids have been replenished, your weight comes back to normal

Tips

  • Eat plenty of green leafy veggies, fruits, and whole grains
  • Drink plenty of water. This will keep off hunger. Sometimes, what we often think as hunger is in fact thirst. Here’s how you can differentiate between hunger and thirst
  • You need to watch the nutrients that you consume. Divide your entire day’s plate into 4 quarters. Fill more than half of your plate with veggies and fruits. Remaining could be balanced between dairy, beans or cereals
  • Try to go for small frequent meals instead of typical 3 square meals i.e. Breakfast, Lunch and Dinner. Ideally, you should consume some food after every 2.5- 3 hours
  • Have a colourful meal. By colours I don’t mean artificial/synthetic colours. What I mean is choose foods with colourful veggies and fruits and make your plate aesthetically attractive
  • Eat your meals mindfully and chew thoroughly. This will help in portion control, better digestion and reduces the chances of overeating
  • If you have a sweet tooth, don’t hold the guilt, satisfy it. Choose a sweet, like a candy or peppermint, which will last in your mouth for some time and tastes heavenly. If it is a high calorie sweet loaded with sugar and fat, take just a bite. Remember taste is what you want, not the calories
  • If you happen to treat yourself with some sweets or fried foods, do so at breakfast. As our metabolism is more active during this time of the day. Plus, you have an entire day to burn off the extra calories
  • Sleep deprivation can cause you to snack unnecessarily. Have a good rest and sleep for weight moderation
  • Focus on deep breathing, into your stomach and not just your chest. Oxygen is one key to lose weight, as fat burns in the flame of oxygen. Take equal time to exhale so as to eliminate toxins from the body
  • Don’t miss your daily workout. If you don’t have the luxury of time, try and be active for at least 20 minutes per day as it’s always said that a little workout is better than no workout

Tricks

  • Develop a reward system. It’s proven that when you have something to look forward to at the end of each milestone, it automatically helps to mentally and emotionally shorten the cycle of long term success
  • While setting a target, try to be realistic and do not dream of a petite figure. It will boost your confidence once you achieve that realistic goal
  • This sounds silly but really works (personal experience). When you are tempted to reach out for that forbidden snack, before satisfying your taste buds, just take a deep breath & count to 100. Usually, by the time you finish counting to 100, your craving would have vanished
  • Chocolate craving is the most addictive of all. Next time you feel like eating a chocolate, just take a whiff of a strong perfume. This eases the craving
  • Pinch your ear to lose your appetite! Surprising, isn’t it? Well Reflexologists believe that pinching your ear will curb cravings and reduce your appetite
  • Above all, always be motivated! Think thin and fit. Imagine yourself at the weight you would like to be or the clothes you would like to fit in. Also picture how others will react to you at your new weight and look. Enjoy the feelings that these thoughts will evoke as they will keep you motivated for the long run!

The takeaway message here is that weight loss comes as a by product of an active and healthy lifestyle. It’s you who has to get you off the couch to exercise, cook a healthy meal and move that body!

Do you have any other myths, tips or tricks you’d like to share? Drop them in the comments below! For more on Weight Loss, check out Healthy Reads. For the right guidance and motivation to work towards your health goals, subscribe for GOQii’s Personalised Health Coaching here.

#BeTheForce

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Burn Belly Fat With Proper Nutrition

nutrition to burn belly fatBelly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

  1. Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
  2. Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
  3. Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
  4. Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
  5. Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
  6. Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce

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Healthy Eating: The Ultimate Healthy Chivda

healthy chivda

It is common for tea/coffee lovers to indulge in some snacks along with their favorite beverage but most of those snacks are often not healthy. So, here is an amazing alternative which is namkeen and crisp! Your very own Healthy Chivda! This bowl can be a part of your regular evening snacks as it provides satiety and nutrition all in one! 

What You Will Need 

  • Rolled oats – 1 cup
  • Poha – ½ cup 
  • Puffed rice – 1 cup 
  • Makhana – 1 cup 
  • Peanuts – ½ cup 
  • Thin cut coconut – ¼ cup 
  • Ghee – 1 tbsp 
  • Mustard seeds – 1 tsp 
  • Cumin seeds – 1 tsp 
  • Curry leaves – 8-10 
  • Crush garlic cloves – 4-5 
  • Dried red chilli – 1
  • Split green chilli – 2 
  • Turmeric – 1 tbsp 
  • Chilli powder – 1 tsp 
  • Salt 

How To Prepare 

  1. Dry roast the rolled oats for 5-7 mins until it is crisp & a little golden. In the same pan, roast the poha until crisp.
  2. In another pan, heat the ghee, add mustard seeds, cumin seeds and broken red chilli. Allow it to crackle, then fry the peanuts.
  3. Once the peanuts turn golden, add the crushed garlic, split green chilli, curry leaves and coconut. Fry this until the curry leaves turn crisp & the garlic is roasted.
  4. Time to add the spices, add salt, turmeric & red chilli powder. Give this a quick mix.
  5. Now add the roasted oats, roasted poha along with puffed rice and makhana. Mix this well and allow to roast for a few minutes.
  6. Store it in an airtight container once it cools down.

Note: You can also make chivda bhel by adding chopped onion, tomato, coriander, along with some salt & lemon to the chivda. Enjoy it immediately before it turns soggy. If you’re allergic to peanuts, avoid them. 

Highlights Of The Healthy Chivda Recipe

  • This Healthy Chivda helps in avoiding unhealthy refined flour biscuit, rusk, and cookies to eat along with tea or coffee.
  • It gives you a punch of protein, fiber and micro minerals all in one.
  • Suits the taste of everyone – be it kids, adults or grandparents.

We hope you try out this Healthy Chivda recipe! Do leave your thoughts and feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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