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March 7, 2020 By GOQii 1 Comment

Faith, Patience and Persistence – Kumarswamy Remala User Journey

Kumarswamy Remala

What motivates you to push past your limits and achieve your goals? What drives you to stay active mile after mile? Is it determination? Is it a poster you read that charged you up? There may be many reasons such as building confidence, wanting to be there for your family and friends, the desire to live longer and healthier – but as we all know, motivation runs out as quickly as it comes. Determination without the right guidance is meaningless. But with the right guidance, faith in your coach, patience and persistence, anything is achievable. Don’t believe us? Ask our player Kumarswamy Remala. 

Life Before GOQii 

Kumarswamy Remala is a 33 year old working professional from Bangalore. Since childhood, he has been a complete foodie. However, to balance it out, he used to be very active. Cricket and badminton were his favorite in college. He even kept himself active intermittently after joining a workplace. In December 2015, he suffered a back injury which put a halt to all his physical activities for a while. 

To add to this, he worked in rotational shifts which moved from morning shifts to late night shifts. This worsened his eating habits as pizzas, junk food and alcohol became a staple. His sweet tooth along with a penchant for trying different recipes added to his weight gain. He went from 80kg to slowly accumulating another 20-24kg over a period of time.  

Motivation to Change and Joining GOQii

His health began taking a turn for the worse. He knew he had to change but the real motivation came through when his child was born in 2017. Kumarswamy Remala realized that he could not hold his child for a long time due to his back pain or even play with him due to his weight issues. This made him feel quite unhappy about himself and he finally decided to do something about it. He did not want to miss giving a 100% to his child. It was in 2019, approximately 6 months ago that one of his colleagues introduced him to GOQii. 

Kumarswamy Remala Turns His Lifestyle Around! 

After coming onboard GOQii, he began to strictly adhere to the habits set by his coach. His changes included: 

  • Reducing rice intake. Although difficult, he managed to switch to less rice and began eating more salads for both meals. His plate now is 60% veggies! 
  • Reduce the intake of sweets and consume natural sugars like dates, dark chocolate, etc. 
  • Begin consuming plant protein powder supplements post-workout and chia seeds water to control the in-between hunger pangs. 
  • Finish dinner before 9 during his night shift and just eat a fruit or muesli with milk if he feels hungry at night. 
  • Drink ACV water in the morning to boost metabolism.
  • Get active for at least 5 days a week by working out in a gym.  

Making the Shift! 

Currently, Kumarswamy Remala weights 84kg. That’s a reduction of 16kg in a span of 6 months with GOQii. He says he feels really good about himself for having achieved his goal. He is able to concentrate on work better than before. In fact, he has begun pursuing his passion for badminton again as and when time permits and also enjoys spending time with his family like he couldn’t before! 

He is thankful to his GOQii Coach for the inputs shared on portion control, suggestions and tips on how to eat healthy during his night shift and for sharing healthy recipes which appease the chef in him. He interacts with his coach regularly and logs his activities without fail every day. He purchases a lot of products from the GOQii Health Store, in fact, he purchases half his groceries from here. He has subscribed to GOQii Play coaches like Tufail Qureshi, Ronak Gajjar and Bhumika Uniyal for a mix of fitness and yoga. 

In closing, he says that it is easy to manage your health when you have somebody guiding you at every step. He says this job is done extremely well by GOQii and all you need to do is have faith in your Coach, patience for results and be persistent in your efforts to achieve your goals! 

We hope this story inspires you to get off that couch, Level Up and Get Active! Do leave your thoughts in the comments below. 

#BeTheForce 

March 6, 2020 By GOQii 9 Comments

Have You Tried The Raw Detox Diet? Try It Now!

raw detox dietI’ve always wondered what a raw detox diet is and how does one eat raw vegetables. Then, I found that a raw food detox diet is the dietary practice of eating only uncooked, unprocessed, and often organic foods. It can include raw fruits, vegetables, nuts, seeds, sprouts, organic milk and organic milk yogurt. In India, most may not be comfortable with a long-term raw diet. However, including raw food in your diet as often as you can, definitely helps in detoxifying the system.

What is Detoxification?

It’s a way to recharge, rejuvenate, and renew your body. Detoxification can help you jump-start your body for a more active and healthier life. In our body, there is an ongoing process to remove the toxins which have been formed by the food we eat and also through the environment we are exposed to. Our body system is naturally designed to transform the toxins and excrete them out of the body. In order for this to happen naturally, our body should get a break from the regular exposure to processed foods, heavy diets, and environmental pollution.

Raw food is low in calories but contain good amounts of nutrients like vitamins, minerals and antioxidants. It also has high fiber content which eliminates toxins by managing bowel movement. The unhealthy diet has been the leading cause of headaches, fatigue, lack of concentration, feeling bloated, indigestion, bad breath, etc.

Including a raw diet will surely make you feel more fresh and energetic.

Remember to drink plenty of water when you are on a raw diet. It is the best detox food that you can have. Raw diet helps maintain your weight as well, it also saves your cooking time.

What Does a Raw Detox Diet Include? 

  1. Sprouts Salad: Sprouts provide good nutritious value and are easily digestible. They increase the vitamin and mineral content of the grain and decrease the carbohydrate and calorie content. Basically, any whole legume or grains can be sprouted. Some sprouts have a change in flavor after sprouting.
  1. Avocado Salad: Avocado is a complete food with lots of nutrients. It is a very versatile fruit as it takes on both, sweet and savory taste, perfectly. It’s got a buttery texture and hence, can be used as a healthy substitute for butter with bread. This salad is very refreshing as an evening snack or as a side with roti. For those people under diet, this makes for a wonderful meal by itself.
  1. Beetroot Pomegranate Juice: Pomegranates and beetroots, both contain good amounts of antioxidants and nutrients and are also rich in vitamin C. This colorful root vegetable contains powerful nutrient compounds that help protect against heart disease, birth defects, and certain cancers, especially colon cancer. Beetroot is well known for its blood purifying properties. Due to the rich iron content, it is said to be an indispensable cure for anemia.
  1. Tricolour Fruit Salad (Orange/ Papaya + Kiwi/ Dragon Fruit/ Berries/Tomato’s + Cucumber/ Lichi/ Honeydew): These fruits and vegetables are rich in fiber and loaded with vitamins, minerals and water. It will help you to feel fresh and prevent any deficiencies of the same.
  1. Cranberry Curds Salad: The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.
  1. Tender Coconut Smoothie: Tender coconut water is a natural, nutrient-rich isotonic drink. It is high in electrolytes, chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein. It’s also a good source of dietary fiber, manganese, calcium, riboflavin and vitamin C.
  1. Cucumber Juice: Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber
  1. Fresh Tomato Salads: As an excellent source of the strong antioxidant called Lycopene, vitamin C, and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
  1. Fresh Fig Salads: Figs are high in natural sugars, minerals, and soluble fiber. They are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A, E and K that contribute to health and wellness.

If you have never tried a raw food detox diet, now is the time. Give it a go and do let us know how it helps you! Before you begin any diet plan or try any of the above, do check with your doctor, nutritionist or dietitian in case you have any allergies. For more tips, guidance and queries on nutrition, interact with experts LIVE on GOQii Play.

#LevelUp your lifestyle and #BeTheForce!

March 2, 2020 By Mamta Joshi 2 Comments

Is it Safe to Include Grains in Your Diet?

grainsCan you imagine a plate of food without grains? It has been a staple for us since forever! There’s always that crushing sense of dissatisfaction if grain-based foods are missing from our plates even for a single day. As a large component of our diet for the longest time, why is it that most people are now moving towards a ‘no grains’ diet or keeping it to a minimum? One of the reasons people avoid grains is due to digestive issues – common ones being acid reflux, bloating, gas, abdominal cramps, flatulence, etc.

Are Grain Really Hard to Digest?  

Studies and various researches have revealed that there are some factors listed here which make grains hard to digest.

  • Fiber: Insoluble Fiber is that part of the grain that the body can’t break down and digest into a simpler form. Instead, it passes through the body undigested. On one hand, insoluble fibers are good for us as they work as cleaning agents of our digestive system and on the other, they may cause gastrointestinal discomfort in some with weak digestive health.
  • Anti-Nutrients: Grains also contain anti-nutrients like Phytic acid and lectins which reduce the absorption of minerals like calcium, iron, magnesium, copper and zinc from a meal and may cause mineral deficiency. Humans need minerals to perform various functions, from building bones to transmitting nerve impulses, to make hormones and maintain a normal heartbeat.
  • Enzyme Inhibitors: Various types of enzyme inhibitors are found in grains including protease inhibitors and amylase inhibitors. Enzyme inhibitors can block enzymes action. Enzymes kick-start the digestion process. Presence of enzyme inhibitors confines the digestion process to act properly and timely. This results in rotting of such food which further leads to situations such as bloating, gas trouble and cramps.
  • Disaccharides: Simple sugars or monosaccharides are directly absorbed into the bloodstream, while disaccharides are two single sugars that are linked together. Grains contain disaccharide that needs to be broken down first before being absorbed in the bloodstream. Disaccharide is broken down into monosaccharide by enzymes called disaccharidases which are present in the brush like border called villi of the small intestine wall. Any kind of inflammatory damage to the cells in the small intestine lead to disaccharidase enzyme not being produced and lead to disaccharide intolerance. Disaccharide intolerance is the inability to break apart the disaccharide into two single sugars and absorb them. This often leads to uncomfortable digestive symptoms.
  • Complex Protein: Grains contain the complex protein Gluten that the body can’t easily break down. The human body needs food to be in the simplest form in order to absorb and use it. While most people won’t have much difficulty digesting whole grains, some with conditions such as gluten intolerance may experience adverse effects when eating gluten-containing grains. Gluten intolerance causes digestive issues such as bloating, gas and diarrhoea. Celiac disease is a more serious condition in which gluten causes the immune system to attack the small intestine. Gluten is also known to cause Leaky Gut. Gluten is present in barley, rye and wheat.

Tips to Make Grains Digestion Friendly

  1. Fiber absorbs water. One should drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the system easily.
  2. Most of the anti-nutrients are found in the skin and anti-nutrients are water-soluble. Hence, soaking grains reduces the anti-nutrients effect. It’s recommended that grains must be soaked in water and should be washed before cooking (e.g. rice) so that the anti-nutrients are separated.
  3. Sprouting or germination reduces phytate in grains and degrades lectins and protease inhibitors.
  4. Fermentation of grains leads to a significant reduction in phytate and lectins (idli, sourdough bread). Fermenting helps break down the tough outer cover of a grain, making it easier to digest and reinforce the gut flora with pro-digestive microbes.
  5. Incorporate probiotics like yogurt, kimchi, kombucha and kefir along with grain-based foods to improve overall digestion and heal the gut.
  6. Chewing is the first step of digestion. The more you chew, the more saliva gets secreted that has digestive enzyme amylase present in it which makes digestion easier. Chewing makes food small enough for the digestive juices in the stomach to further digest it effectively.
  7. In case of gluten sensitivity, avoid gluten-containing grains such as wheat, barley and rye. Go for gluten-free grains like oats, quinoa, rice and sorghum to subside the symptoms. When the gut heals, the symptoms subside. 

While you may experience issues with some grains, that doesn’t mean you should avoid the entire food group. Maintaining a diet diary can help find the trigger and then you can consult a medical professional, dietician or a nutritionist for changes! We hope this article helps you make a positive change in your eating habits.

For more topics on grains, leaky gut, Celiac disease, tune in to our experts on GOQii Play.

#BeTheForce 

February 22, 2020 By GOQii 1 Comment

The Secret To Good Health Which Helped Vijay Prabudevan Make a Positive Change

Working towards good health is never a one-off affair. It’s an ongoing journey. As the saying goes, “Being healthy isn’t a race, it’s a marathon” and quite rightly so. In a world where we get everything quickly at the click of a button, we expect the same while recovering our health as well but that is never the case. The key is consistency and patience – qualities that our player Vijay Prabudevan uncovered for himself.

Before joining GOQii  

Vijay Prabudevan, a 48 year old working professional from Bangalore, joined GOQii in 2015. Before that, his food habits and lifestyle choices had remained more or less the same – which included veg food, unabated consumption of oily food, frequently eating out and surrendering himself to the joy of eating.

His activity levels were quite low with inconsistent minimal walking. His sleep routine was marred by television and his mobile phone. This hampered his sleep time and quality. Stress levels were high and all of this took a toll on his health. He was diagnosed with high cholesterol. This was the moment he knew he had to change.   

Getting Introduced to a Lifestyle Change  

During his fight against his rising cholesterol levels, Vijay’s boss, who is an active user, recommended GOQii. His boss and a few of his friends were exploring different wearable in the market and had found GOQii to be the best. Although not convinced at first, Vijay Prabudevan was curious about the personalized coaching featured. He initially doubted the effectiveness of this model as he wondered how a coach, who hasn’t even seen him, will be able to help him with his health issues. His qualms about credibility were quelled once he came on board.

Beginning The Journey Towards Good Health

The first year with GOQii was tough for Vijay Prabudevan. There was no change in his cholesterol levels which only seemed to frustrate him. Change was difficult especially when it came to his meal patterns and their timings. He blames himself for this lapse as he was still not completely convinced with the concept and wasn’t consistent with his habits. He was trying to do too many things at the same time which ended in failure. In 2016, his coach guided him on the importance of introducing one habit at a time. His coach told him that it is an ongoing process and sustainable results will come slowly and steadily.

Making a Positive Shift

He began streamlining his meal plate. For instance, he reduced the amount of rice and substituted that quantity with salads. His plate now has 30% proteins, 30% fiber and 40% carbs. He also began adding fruits and nuts, which were non-existent in his diet before.

As of now, his breakfast is heavy, followed by a moderate lunch and a light dinner which used to be the opposite before. To keep his body active, he either incorporates 1 hour of walking, jogging or visits the gym 4 days a week. He has regularized his sleep timing as well. He ensures that he sleeps by 10 pm and wakes up at 6 am. 

He has planned his work calls in a way that he winds up all his work before 10 pm. He has also begun Pranayama and meditation as recommended by his coach to work on his stress levels.

Vijay Prabudevan Makes The Shift!  

His cholesterol level which was at 400 mg/dL in 2015 before joining GOQii has now reduced to 200 mg/dL has been stable for the past 2 years. He is completely off medication. His weight has reduced from 84kg in 2016 to 73kg in 2020. His energy levels have tremendously improved. Thanks to this, he can work tirelessly and is more energetic than before.

Before, the word marathon or run used to scare him. Now, he has successfully completed around 6-7 5k runs in the last 2 years and aims to complete a 10k run before the end of this year.

He regularly uses GOQii to log his data and has explored the GOQii Health Store as well as purchased products during flash sales. He also enjoys reading the blogs within the app.

He says that one should believe in the GOQii ecosystem, follow the habits set by the GOQii Coach and be patient enough to see results. He firmly believes that if he can achieve his health goals, then anyone can. He had joined GOQii in 2015 and since then has renewed his subscription every year. Now he says that it is going to be a lifelong association.

Vijay Prabudevan is elated that he made the right choice with GOQii. What’s stopping you from making the shift?

Download the app now and #LevelUp your lifestyle!

#BeTheForce 

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