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The New Age Health Horror of Diabesity

DiabesityWhen someone says “horror”, what do you imagine? Definitely nothing pleasant but something extremely scary, right? Do you picture ghosts and demons? If your perception of horror is limited to only supernatural occurrences, you might want to take a big step back. While supernatural entities are subjective, health issues are very much real and their stats are horrifying to say the least.

Recently, we came across a study titled ‘Finding a Policy Solution to India’s Diabetes Epidemic‘ by Karen Siegel, K. M  Venkat Narayan and Sanjay Kinra. The study indicated that ‘In India, 35 million people have diabetes—a number expected to more than double by 2025, disproportionately affecting working-age people’. That means over 70 million people. Isn’t that scary?

Diabesity, which is a combination of Diabetes and Obesity, is even worse! Can you picture it? Obesity is a key risk factor for diabetes. India has the world’s largest number of people with Impaired Glucose Tolerance (IGT) and Impaired Fasting Glucose (IFG), which are the precursors for diabetes. Obesity and IGT are mostly found in younger populations.

Major Causes Leading to Diabesity

  1. Globalization: facilitates access to various pre-packaged and processed foods. In fact, there is minimal physical activity as we have one touch access to almost everything! Surely, we are growing economically but at the cost of our health.
  2. Nutrition Transition: There is a major shift observed in the meal patterns of Indians today. People are turning more towards western foods, foods that are pre-packaged, ready to eat foods, high in calories, sugar, aerated drinks, hydrogenated fats over the simple traditional food which are high in vitamins, minerals, fiber and other essential nutrients.
  3. Higher Percentage of Abdominal Fat: Abdominal obesity is the key factor of insulin resistance and development of diabetes.
  4. Malnutrition During Pregnancy: Because of the co-existence of underweight and overweight, children are often born underweight and adapted to a low-nutrition environment. Low-birth weight infants are more susceptible than those of normal birth weight to obesity and diabetes, especially when raised in an Obesogenic environment.
  5. Lifestyle: Most people today lead sedentary lifestyles devoid of much movement. Even at work we’re glued to our desks and laptops. This accounts to minimal physical activity. At the same time, the stress factor is the maximum with respect to targets/goals associated with work, family and social circles.

How To Keep It At Bay

Keeping Diabesity at bay actually involves 3 very simple and basic lifestyle modifications:

  1. Make Healthy Food Choices: Choose whole grains and its products over refined ones. Incorporate more fruits and veggies daily. Opt for products less in sugars, fats and high in fiber. Make a habit of reading nutritional labels before buying a product. Do not forget “MODERATION IS THE KEY”.
  2. Exercise: Make it a point to exercise on a regular basis. Exercising will not only keep you active but also help reduce insulin resistance, improve cardio vascular strength, tone your muscles, and increase Basal Metabolic Rate (BMR). Exercising releases endorphins which is a feel good hormone that will also help you relieve stress(both physical and mental).
  3. Stress Management: Managing time and stress is essential to stop the release of the stress hormone Cortisol which makes you crave for foods that are high in carbs. All that you eat when stressed is stored in the body as fats, especially in the belly. Meditating regularly before going to bed, deep breathing during stressful moments, indulging in your hobbies, exercising, completing your work on time, etc. will help curb stress levels. It is not a single factor that would work but both.

If you want to learn about effective ways to manage obesity and diabetes, or want effective exercises to combat both, tune into GOQii Play and get live coaching from renowned experts you can even interact with.

We hope this article on Diabesity alarms you enough to make necessary lifestyle modifications before its too late! Stay healthy and #BeTheForce!

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Top 5 Vegetables and their Hidden Benefits

top vegetablesWhile discussing vegetables, a whole bunch of vibrant plant food comes to mind, each unique with different shapes and sizes. Many times, we stand confused in front of a grocery store or feel lost in a vegetable market, thinking which vegetables to pick! Each vegetable has its own benefits and more the variety you add to your diet, the greater the benefits!

I have chosen 5 vegetables which we can call the “first among equals” and I will also talk about their hidden benefits!

1. Spinach

Do you remember what happened every time Popeye the Sailor Man consumed a can of spinach? He got pumped! Well, in reality, you won’t get iron fists as instantly as Popeye, but the whole thought is just indicative of the hidden reservoir of iron present in this dark green leafy vegetable. It’s not just iron, spinach is also a powerhouse of essential vitamins like Vitamin C, K, minerals such as magnesium, calcium and is loaded with fiber.

One cup of raw spinach (30g) provides 56% of your daily Vitamin A requirement plus your entire day’s vitamin K requirement, all for just 7 calories. It is also very effective in optimising sugar levels in diabetics because of its high fiber and richness in antioxidants like alpha-lipoic acid which is found to increase insulin sensitivity in the body.

Spinach is also heart friendly and lowers blood pressure in hypertensive individuals because of its good potassium content. The micronutrients present in it also strengthens your bones and joints, improve digestion and make your skin and hair healthy and glowing.

Tips to consume:

  • You can cook it in Indian style curry with paneer, peas or add in non-veg curries like chicken saag.
  • Make parathas stuffed with spinach.
  • Grill and toss them into salads or sandwiches.
  • Blend them with some citrus fruit to make a smoothie.
  • Add a dash of lemon to spinach curries or have spinach with citrus fruits to get the vitamin C for better absorption of iron – especially if you are consuming it with a purpose to increase haemoglobin levels!

2. Carrot

We were always told that carrots are good for the eyes! This is not a myth. It is absolutely true. 100g of carrots can fulfil more than 100% (around 334%) of daily Vitamin A requirement, which is essential for eyesight. But their benefits branch out to more! It has the antioxidant beta-carotene (which gives carrots their vibrant orange color) is found to be very effective in preventing a variety of cancers

The sodium content of carrot is quite low (69g per 100g) while potassium content is superb (320mg). This makes it an ideal choice for hypertensive individuals to reduce blood pressure.

Tips to consume:

  • Add shredded carrots to salad, wraps, cutlets, cakes, muffins
  • Munch on carrot sticks as snacks with healthy dips like hung curd, hummus
  • Juice it with a fruit and another vegetable to make a detox drink

3. Broccoli

Broccoli, which comes from the cruciferous vegetables family is considered as one of the world’s healthiest vegetables. The antioxidant sulforaphane, which is responsible for its bitter taste is found to be very effective in protecting or delaying the growth of cancerous cells.

When it comes to Vitamin C rich food, most people think about citrus fruits only but 100g of these green florets also fulfils 148% of your total day’s vitamin C requirement. Isn’t that amazing?

Apart from boosting your immunity levels, natural Vitamin C helps regenerate the damaged skin cells, reduce the progress of wrinkles formation by promoting collagen formation and detoxifies the skin cells, making the skin look healthier and lustrous. And all these benefits come with very few calories.

Tips to consume:

  • Keep it simple. Overcooking Broccoli destroys its flavour and also the antioxidants. Simply sauté it with vegetable oils like olive oil, add a dash of lemon and pepper and have it with hummus or tahini sauce.
  • You can also roast it and add it to your wrap or top it on wheat bread based pizza.

4. Bitter Gourd

Popular among diabetics, Bitter Gourd is known for its insulin regulating effect. Almost every diabetic person has the habit of eating bitter gourd juice in the morning or include it in cooked form regularly. Its glycemia controlling property has been proven by several scientific studies. Apart from that, it also carries a variety of hidden benefits.

These benefits include protection from cancerous growth and regeneration of healthy cells in the body. Its richness in dietary fibers (one cup provides around 8% of total day’s dietary fiber intake), with very less calories makes it a strong contender in weight loss diet plans. The folate and fibers present in it are found to be very effective in reducing LDL (bad cholesterol) and Triglyceride levels in the blood.

Tips to consume:

  • Juice Bitter Gourd along with sweet flavoured fruits such as apples, add a dash of lemon and have a power-packed drink.
  • Stir fry bitter gourd alongside other fiber-rich vegetables like bell peppers, babycorn, shredded paneer, etc. for a low carbohydrate, nutrient filled meal.
  • Stuff with ground meat or vegetables and steam it until tender.

5. Ginger

It is one of the most common spices present in almost every Indian kitchen! Apart from its distinctive flavour and aroma, ginger has been used for medicinal purposes for centuries! Its potent anti-inflammatory action acts as a protective shield for the body cells from the damage due to dust, pollutants and germs. With this anti-inflammatory action, ginger is helpful in reducing osteoarthritis pain and exercise induced muscle soreness. Apart from preventing and curing various infections, ginger is quite effective in improving digestion. Several studies have found that intake of ginger has reduced nausea and bloating as ginger works in improving the gastric emptying time!

Tips to consume: Apart from adding it in different curries, ginger can be used in the form of ginger tea, ginger powder or added to sesame oil for topical use.

We hope this article helps you choosing your veggies from the grocer! If you have any allergies or medical condition, consult your doctor or nutritionist before consuming these. You can also reach out to your GOQii Doctor via the GOQii app.

What’s your favorite vegetable? Let us know in the comments below.

#BeTheForce

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How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat only to end up gaining it all over again? Keeping body fat off is a difficult task but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

There are many articles out there that will explain the need to burn body fat. What they do not take into account is the fact that muscle behaviour changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restoring body muscles in order to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake: The theory behind increasing protein intake is more the muscles, the more fat you will burn. Best is to start your day with good carbs and proteins as adding protein to breakfast will work on hunger hormones making you feel fuller for a longer time.

That’s the main reason why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember that only protein intake excluding good carbs, fibre, vitamins and minerals may result in weight gain, as extra protein will get deposited, leading to weight gain.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yoghurt, cottage cheese, paneer, and soy products like tofu can be included.

2. Water Intake: The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is essentially important because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals act as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated drinks. Instead, you can carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves added with a little salt and a piece of jaggery to keep yourself hydrated and refreshed!

3. Foods with Fiber: Gut health is the key to maintain body weight and shrug off that extra fat from the body. Fiber not only helps in maintaining a healthy weight but also helps in reducing cholesterol and diabetic levels.

If you’re one of the folks who look for low-calorie foods, you can try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats and brown rice. They are good sources of fiber and they keep you full for longer.

Psyllium husk (Isapgol) is a great way to detox the system. It also helps in eliminating cholesterol and fat globules from the body. However, it needs to be consumed in moderation – half a teaspoon or 2 grams per day can be taken.

4. Cut down on Salt, Sugar and Refined Carbs: Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as it helps to maintain the pH level of blood. Excess salt results in water retention and may cause difficulty in losing weight. Similarly, excess sugar will affect your metabolism and causes joint pains and fatty liver problems.

This doesn’t mean we need to go tasteless! Moderation is the key to a healthier lifestyle. You need to avoid extra salts, sugars coming from processed food, junk food and refined carbs like white bread, white flour, sweetened beverages, bakery products, and uncovered street food. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mix seeds, popcorn and also cut off any additional salt to your curds or salads.

Foods That Help in Burning Body Fat Faster

 

  • Apple Cider Vinegar: 1 or 2 tsp of apple cider vinegar mixed in lukewarm water works as a good healthy drink in the morning. It helps in burning extra fats from the body.
  • Extra Virgin Coconut Oil: Reducing your normal oil intake while consuming extra virgin cold pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to the presence of medium chain triglycerides. This helps burn body fat faster. Add it to your salads or once the curry is cooked. Do not heat it as this may result in losing its nutritive content.
  • Beverages: like green coffee, black coffee, oolong tea, green tea, chamomile tea, goji berries tea – all help in improving body metabolism and help in burning body fat faster. However, 2- 3 cup a day is advised as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected when a person is burning body fat and tends to indulge in extra workouts. You only need to workout 3-4 times a week. Pushing yourself too hard will only result in stress and lead to weight gain. Jumping jacks, HIIT, planks, crunches, lunges with stretching and yoga helps in maintaining body shape with no stress and good quality sleep.

If mediation or deep breathing alone don’t help you relax, then opt for stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Do not negotiate with sleep. The lack of good quality sleep and stress slows down metabolism and causes weight gain.

To sleep peacefully keep your room dark, no heavy workout before sleep and stay off computer or phone screens at least an hour before you go to bed. Working on these minute lifestyle changes can greatly help you lose body fat and keep it off!

#BeTheForce

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Lemon Water and Weight Loss: Are They Really Connected?

Lemon and Weight Loss - Are they connected?
Lemon! There’s no doubt that this bright yellow, all season fruit has innumerable advantages. If I were to list down the benefits, it would be endless. The foremost advantage of lemon is its power to enhance the flavor of our kitchen. Packed with vitamin C, calcium, potassium, phosphorous, magnesium, pectin fiber and citric acid, this fruit has been known to boost immunity and take it to another level.

It is anti-bacterial in nature, thus protecting you from the clutches of most infections. It’s also a blood purifier and known to rejuvenate the skin by taking away acne and wrinkles. It’s a perfect morning drink! It aids in the elimination of waste products from the body and promotes quick bursts of energy.

I have seen many people using lemon water as a way to lose weight. Does it really help in weight loss? The good news is that it does! Lemon water has shown to have real weight loss powers. It actually helps accelerate the process of weight loss.

Let’s understand the Weight Loss Mechanisms of Lemon

  • Drinking lemon water in the morning helps activate the detoxifying process. It clears out toxins and some internal waste from the body. Once the toxins are out, it accelerates our sluggish metabolism, increasing our calorie burning capacity
  • It has diuretic and laxative effect, enabling smooth bowels and cleansing of colon. Lingering waste in the colon also adds on to the weight and results in bloating. Removal of the lingering waste helps drop some kilos then and there itself
  • Lemon water helps cleanse the liver. Some components of lemon stimulate the liver to produce more bile. Bile is a chemical that helps in fat digestion. This process helps metabolize fat faster
  • Having lemon water with a meal also stimulates the production of gastric juices that enhance digestion
  • Lemon is packed with Vitamin C. According to an article published in the “Journal of the American College of Nutrition” in 2005, vitamin C is inversely related to our body mass. Reports suggest that having enough vitamin C can stimulate a series of chemical reactions that breakdown body fat and use it as energy
  • It creates an alkaline atmosphere in the stomach which is conducive to weight loss and helps shed off the kilos faster
  • It contains a fibre called pectin (especially the lemon peel). Pectin is known to cut down hunger cravings and provide satiety effects, thus, exerting control on overeating
  • Last but not the least – substituting other drinks (colas/sugary fruit juices, etc) with lemon water certainly reduces the caloric consumption as lemon water adds ZERO calories to your body each time you drink it as compared to the other drinks.  If you choose to replace the other drinks with lemon water every day for months or even a year, it will help you lose weight

This simple and tiny fruit is the perfect example of how “Big Surprises Come in Small Packages!”

Make it a point to begin the day with a glass of lemon water daily. Enjoy its positive effects on your health and weight in the long run.

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