wordpress Archives - Page 133 of 202

July 16, 2022 By GOQii 2 Comments

Nikita Jain Battles A Rare Condition & Wins With The Right Coaching

The pandemic wasn’t easy on a lot of us. The entire lockdown, coupled with social distancing and movement restriction impacted a lot of people in different ways. A unique problem that one of our players Nikita Jain suffered from was Vocal Cord Dysfunction – a condition which was latent in her till the lockdown. Nikita Jain says that due to her location, her house gets less sunlight and ventilation. The need to stay indoors always along with the paranoia of contracting an infection if she stepped outside, aggravated her stress, causing panic attacks and breathlessness which was eventually diagnosed as Vocal Cord Dysfunction (VCD).

When she consulted her local doctor, he assumed it was asthma and put her on a nebulizer. She did experience some relief, however, it was only for a short while. Later in August 2020, she consulted an Asthma and Allergy Specialist who diagnosed it as VCD and prescribed medication and some breathing exercises. Around the same time, she happened to see GOQii’s Brand Ambassador Akshay Kumar talk about the GOQii Smart Vital on YouTube. She then decided to buy a tracker and took a 3-month coaching subscription.

Start of the Journey

In their first conversation, her coach Mamta Joshi understood everything about her medical condition and lifestyle in general. Then she calmly explained the need to adopt healthy eating habits and minor modifications in her current diet. She introduced small tweaks in her meal pattern like reducing intake of carbs like roti and rice and switching them with protein sources. She started with fruits and salads which were not a part of her diet until then. She also started including soaked nuts and jeera water upon waking up.

She used to skip breakfast all the time, which her coach said was not advisable. Every habit was inculcated slowly one by one so that she was able to follow them without difficulty. Nikita Jain rarely indulged in any physical activity apart from normal household chores. Her GOQii Coach asked her to start with yoga and meditation for a few mins every day. She regularly watches live GOQii Play sessions and follows Ronak Gajjar for meditation, Sheetal Tiwari for yoga and Mukesh Morwall for nutrition tips.

She was also experiencing a lot of back pain and ankle pain which has magically disappeared after practicing some stretches and yoga every day. The coach also suggested an oil concoction for her ankle pain which helped her a lot.

Transformation and Leveling Up!

Nikita Jain says that the major transformation in her is in terms of her energy levels. There is no lethargy whatsoever and she is able to stay active throughout the day. She doesn’t feel any weakness or pain nowadays which helps her stay happy and peaceful.

She says, “Coach Mamta has brought back the smile on my face which was missing before and which was sorely missed by my family. More than me, it’s my Dad who is eager to see all my meal intake updated on the app for the coach to see and check if they are good enough.”

She enjoys Coach Arooshi Garg’s cooking sessions on GOQii Play and tried the recipes from the sessions at home. Being a housewife, she used to cook before too but now she cooks not just tasty but nutritious food as well. So it isn’t just her who benefited from the GOQii Coaching Subscription but her entire family on all levels.

What Does Coach Mamta Have To Say About Her Player Nikita Jain?

Nikita joined GOQii with a goal to get relief from a rare kind of health issue that developed during lockdown. She experienced some rare and abnormal complications such as paralysis of the left side of her body, stretched arms and limbs, intolerable body pain, breathlessness and excessive sensitivity to smell.

In our first discussion, I read her plight in her withered voice .She was intensely insecure about her future too. After some evaluation, I figured it was her disconnection with nature and to get her back to it might be the only possible solution. So we planned habits like getting some indoor plants, keeping doors/windows open during the day, soaking in sunlight on the building terrace, plus an oil massage for pain relief, breathing exercise/meditation for stress management and gradually the results started appearing. She started eating a healthy, well-balanced diet and her energy levels/stamina improved. From an almost bedridden state, she now exercises 1.5 hours a day.

I am glad she mustered the courage and will to not only tackle the problems head on but overcome them as well. Though it was an uphill battle, she won! Her stress levels have gone down, she clocks in 10,000 steps daily, has lost some weight , got in shape and the journey is still going on! The best thing about Nikita is that she never took any of my suggestions lightly and always adhered to them religiously. She honestly updated and acknowledged me about her condition and progress logs from time to time. And the result is a big victory in a short span of time.

Does Nikita Jain’s Health Story inspire you to begin yours? Then subscribe for GOQii’s Personalized coaching now and get the right guidance and motivation to achieve your health goals! Subscribe here: https://goqiiapp.page.link/bsr

For more inspiring stories, check out Healthy Reads.

#BeTheForce

July 13, 2022 By GOQii 4 Comments

9 Diabetes Friendly Grains Beyond Brown Rice

Diabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or Gestational. As soon as we realize that we have Diabetes, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control. But apart from cutting down on sweets and adding less sugar to your tea/coffee, it is also extremely important to understand that we have to limit our calorie intake and add foods which have a low glycemic index to our diet.

Low Glycemic Index foods are those which take a longer time to get digested and therefore, release the sugars in our blood at a slow pace. This, in turn, prevents sudden spikes in blood sugar levels. So if you’ve been replacing your white rice, which has a high glycemic index, with brown rice, there are some other diabetes friendly grains you can explore.

9 Diabetes Friendly Grains You Can Consume

Amarnath: Gluten free, high protein (15-18%), a great source of calcium, fiber, iron, potassium, and many other vitamins and minerals.
How to cook: Add 2 cups water to 1 cup amaranth grain, bring to a boil, and then simmer for 15-20 minutes.
Foxtail millet: Gluten-free, high in dietary fiber, Low Glycemic index, reduces the levels of triglycerides, LDL and VLDL, magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body
How to cook: Pressure cook 1 cup of foxtail millet with 2.5 cups water and 1/2 tsp salt for three whistles. Turn off the flame.
Quinoa: Highest protein content, gluten-free, rich in fiber, iron, and magnesium. It is easy to cook as well.
How to cook: Pressure cook 1 cup of quinoa with 2.5 cups water for three whistles. Simmer for 5 minutes and turn off the flame.
Kodo Millet: High fiber and energy content and tastes like rice. Kodo Millet contains Copper, deficiency of which impairs sugar tolerance. Research has identified anti-diabetic compounds i.e. Quercetin and Phenolic acids which are present in Kodo Millet.
How to cook: Pressure cook 1 cup of Kodo Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Buckwheat: High in magnesium, phytonutrients, and dietary fiber and is gluten-free as well.
How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes.
Little Millet: Low cholesterol, gluten-free, high in protein and dietary fiber.
How to cook: Pressure cook 1 cup of little millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barnyard Millet: Gluten-free, has the highest fiber and iron content of all the millets.
How to cook: Pressure cook 1 cup of Barnyard Millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
Barley: High in soluble fiber which prevents the carbohydrates from getting absorbed too quickly and raising blood sugar levels. Low glycemic index and high in magnesium as well.
How to cook: Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.
Rye: A very good source of dietary fiber, phosphorus, magnesium, and vitamin B1. It’s a rich source of magnesium too.
How to cook: Soak 1 cup of rye grain for about 2 hours. Combine the grains with 4 cups of water in a pan, bring to a boil, simmer, close with a lid and cook for about 45 minutes.

There you have it! 9 diabetes friendly grains that are great alternatives to white rice or in case you want to switch from brown rice. Before making any dietary changes, consult a doctor or your nutritionist for further guidance and in case you have any allergies.

We hope this article helps you! Do leave your thoughts in the comments below. For more on managing diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce

July 11, 2022 By Tarannum Khan Leave a Comment

How Regular Exercise Can Help You Fight Against Infections

Regular exercise has a major effect on the immune system. Staying active supports our immune system in a variety of ways such as reducing inflammation, increasing the presence of innate immune cells and positively affecting our gut microbes – all of which support our body’s defense mechanisms.

The Science Behind Exercise

Exercise stimulates the sympathetic nervous system and induces an integrated response from the body.
This response works to maintain an appropriate level of homeostasis for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.

YOU DON’T HAVE TO RUN A MARATHON!

Exercise doesn’t need to be long, intense or unpleasant to be effective.
Engagement in moderate activities such as walking, jogging, cycling, dancing for less than an hour can provide a range of immune benefits.
In contrast, a substantial sudden increase in physical activity can have adverse effects on our body’s defenses and increase the risk of tissue injury.
Moving the body in a way you enjoy can provide a much-needed positive boost

Health Benefits of Regular Exercise

Reduces health risk
Strengthens bones and muscles
Improves sleep
Better endurance
Improves mood and provides stress relief
Increase in energy and stamina
Weight management

Few Important Exercises & Their Uses

Aerobic Exercises: speed up your heart rate and breathing, which is important for many body functions. They help reduce the risk of many conditions including obesity, heart disease, high blood pressure, type- 2 diabetes, metabolic syndrome, stroke and certain types of cancers. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis as well as assist in weight management and/or weight loss.
Strength Training: No secret that strength training makes you stronger and fitter! It protects bone health and muscle mass while helping you keep weight off for good. It also helps you develop better body mechanics and helps keep chronic diseases at bay.
Stretching: This is a must if you sit for long hours as stretching for a few minutes can help you improve your performance while working out or doing other physical activities. A good warm up and cool down stretch can help you prevent injuries. It also helps your joints move through their full range of motion and maintain flexibility.
Balance Exercise: This form of exercise helps you feel steadier on your feet. It helps prevent falls and reduces the risk of lower–extremity injuries such as knee and ankle injuries as well as improves proprioception.

We hope this article helps you get into the habit of regular exercise! Do you already engage in some activity? Let us know your favorite in the comments below.

If you’re a beginner and want to start exercising or if you want to take your exercise routine to the next level, book a live, online session with an expert on GOQii PRO within the GOQii App now!

For more on health and fitness, explore Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Get Active and #BeTheForce

July 10, 2022 By GOQii 4 Comments

Nigella Seeds- A Remedy For Everything But Death

There are innumerable seeds that can do wonders for our health due to their unique properties. We hear of a few of these on a day-to-day basis and there are some which we’re not aware of. One of these ‘least heard of’ seeds are Nigella Seeds!

Nigella Seeds are obtained from an annual flowering plant called ‘Nigella Sativus’. Speaking of origins, the oil of Nigella Seeds was found in the Egyptian tomb of Tutankhamun, dating back to approximately 3,300 years ago. It is believed that the Islamic prophet Mohammed declared these seeds as ‘a remedy for all diseases except death’. Isn’t that incredible?

Nigella Seeds are also known as kalonji, black caraway, black cumin, black seeds, fennel flower, nutmeg flower, roman coriander, and wild onion seed. They are loaded with phenomenal benefits, offering protection against several health conditions.

What Health Benefits Do Nigella Seeds Provide?

These seeds provide massive health benefits. They have been known for their healing properties since time immemorial. From simple conditions to deadly diseases, these seeds can help alleviate several conditions. Here are some of their benefits:

Type 2 Diabetes: Nigella seeds can trigger the regeneration of the dying beta cells within the diabetic’s pancreas. Scientific studies have shown that 2g of nigella seeds everyday could result in reduced fasting blood sugar levels, along with decreased insulin resistance, increased beta-cell functioning and reduced glycosylated hemoglobin (HbA1c).
Hypertension: These seeds can help lower blood pressure significantly and can also help reduce bad cholesterol (LDL).
Infections: Being anti-bacterial, anti-inflammatory, anti-fungal, antioxidant and antiviral in nature, they are known to smack down various deadly infections including MRSA (which is an antibiotic-resistant bacterial infection), H. Pylori infection, psoriasis, etc.
Cancer: These seeds have shown to have miraculous effects in various types of cancer including colon, breast, brain, oral, leukemia and cervical cancer. A chemical compound extracted from nigella seeds, called thymoquinone, has an ability to stimulate apoptosis (cell death). Thus, slowing down cancer progression and arresting the spread of the cancer.
Brain conditions: Nigella seeds are known to possess anticonvulsive properties and can thereby reduce the seizure activity.
Glioblastoma: It is one of the most aggressive brain tumors of all and thymoquinone can induce cell death in the glioblastoma cells.
Brain lead toxicity: These seeds can reverse the damage caused to the brain due to lead toxicity and also radiation-induced damage.
Parkinson’s disease: Thymoquinone from these seeds has been shown to protect the neurons from toxicity associated with Parkinson’s disease and dementia.
Asthma: Being anti-inflammatory and bronchodilator in nature, these seeds play a huge role in improving asthmatic symptoms. Apparently, thymoquinone is considered superior to the drugs used for asthma.
Digestive issues: The seeds are extremely effective for indigestion and bowel issues. They can prevent formation of gas or facilitate the expulsion of gas, thereby combating flatulence.
Sore throat: The seeds can reduce throat pain and soreness and are also used in the treatment of acute tonsil inflammation. They literally reduce our dependence on painkillers.

Apart from the above, these seeds are also used to induce post-natal uterine contraction and are also useful in promoting lactation. They are one of the effective galactagogues that can help the mothers produce greater amount of milk. Furthermore, they have the power to reduce the indications of morphine intoxication, tolerance, and addiction. It could be an effective therapy in long-term treatment of opioid dependence.

How Can You Use Them In Your Diet?

They are slightly bitter and peppery with a crunchy texture. You can powder these and add them to juices/smoothies, or roast them lightly to release the essential oils and then grind them with grated coconut, roasted garlic and other spices to make a delicious chutney. You can also throw them whole in your curries, gravies, dals and soups.

Nigella Seeds are indeed a powerful healer and one of the best gifts to mankind! It’s something that you must fill up your jars with and use them regularly in your meal preparations.

We hope this article helps you get healthier. For more on nutrition, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr