Archives for December 2015

December 30, 2015 By Parwage Alam 1 Comment

10 New Year workouts for 2016

Are you planning to have some great health-related New Year resolutions? Every Year we set some resolution for ourselves for the New Year and end up with no result because of inconsistency in fulfilling the tasks.

This year let’s set some realistic goals and give a blow to our hidden talents. We always think that we’ll start the New Year with some regular exercising but due to boredom we are unable to continue. So try new things so as to make your workouts interesting.

The easiest is to start with remembering some of those childhood games and activities that you liked and played the most. Try them out again for a change. If you cannot remember them here are some exercises which will help you to stick to your routine and you will also enjoy achieving your fitness levels.

Roller-skating: Roller-skating as an exercise provides a lot of health benefits. Skating offers an effective cardiovascular workout, endurance training and strength training to build strong muscles in the pelvis and legs. Balance and coordination can also be improved by regular skating.

Hula hooping: Hula hoop is when you rotate your hip round and round. I am sure everyone heir childhood would have attempted this at least once. As an exercise, I can say that hula hoop is a bona fide piece of workout equipment that can tone your thighs, abdominals, gluteals, and arms. You barely feel like you’re working out while doing Hula hoop.

Dancing: Whether you like to jump or jive, tap or tango, shake your belly or your booty, dancing is one of the most enjoyable ways to get some exercise. If you dance 30 min in a day you will enjoy your day and feel very fit without realizing that you have worked out. Also, there is no age limit for the dance, anyone can dance. Regular dancing is great for fitness, maintaining strong bones, improving posture and muscle strength, increasing balance and coordination, and beating stress.

To get more information about Dancing you can check another blog written by my colleague Shimpli Patil. Let’s dance… for a better health and a better you!!

http://goqii.com/blog/lets-dance-for-a-better-health-and-a-better-you/

Trampolining: Everyone likes to jump. So we can relate this exercise to the above mentioned dancing exercise. If you know how to jump, you know dancing. Jumping itself is a great exercise but if you are jumping on a hard floor, you might hurt your legs, knees, so the best option is to use Trampoline. Jump workouts on Trampoline are not only a quick way to tighten, tone and build core strength, you can also shred calories and boost cardio as effectively as going for a run — without the stress on your joints.
Water exercise: As a kid most of us enjoyed playing in the water, be it in bath tub at home or in the pool. Believe me that the water exercises is a great way to stay fit without hurting your body. Water workout burns tons of calories but feels like an easy play. To know more you can read from the following link:

One-Stop Shop Workout – Swimming:

http://goqii.com/blog/one-stop-shop-workout-swimming/

Cycling: I still remember that my school was approximately 8 kms away from my home and I use to travel by cycle to school every day. It was fun and the same time kept me healthy. Cycling is indeed one of the best ways to be fit. My favourite weekend activity has always been cycling and every time I would pick a new route and end up exploring the place. Cycling is the easiest way of exercise because you can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Cycling builds strength, muscle tone, builds stamina, improves your cardiovascular fitness, improves heart health and reduces stress. This also improves the mental health.

Cycling is good for your coordination: Moving both feet around in circles while steering with both your hands and your body’s own weight is good practice for your coordination skills.

Skipping: How many of us remember our childhood, when we used to skip and even had challenges among ourselves to find out who could skip the fastest. Those memories of my childhood bring back a smile on my face. I used to enjoy those skipping moments. There were several games we could play with the skipping rope and it was one of the cheapest games that one could purchase. The best part of a skipping rope was that people of all ages could use it.

You can read more on skipping in my blog – Did you know how useful a ‘SKIPPING’ rope can be?

http://goqii.com/blog/did-you-know-how-useful-a-skipping-rope-can-be/

Running: As a child all of us have ran so much while playing but as we grow older all these activities somehow comes to a halt thereby forcing many to lead an unhealthy life. Nowadays running is becoming a very popular sport and a craze among many. This in turn has also led to the number of marathons being organized in a year. According to me one of your New Year resolutions could be to take up running seriously and become a runner.

Here is another blog written by my colleague Mitali on how to prepare for a marathon- Are you running the Marathon? Here is your guide to training:

http://goqii.com/blog/are-you-running-the-marathon-here-is-your-guide-to-training/

Outdoor Games:It’s always best to play outdoor games. If you remember most of us from our generation would remember their times of playing in the parks but sadly nowadays kids are seldom found playing outside and are found more busy with their X-Box, video games, Ipad etc, which lead them to the unhealthy lifestyle. I would suggest you start going to park or nearest ground to play outdoor games like cricket or Foot Ball, which will then encourage your kids also to play outside. For more information about Cricket and Foot Ball, you can read my following Blog – CRICKET and FOOT BALL—Your healthy path to fitness!:

http://goqii.com/blog/cricket-and-foot-ball-your-healthy-path-to-fitness/

Hiking: Hiking especially with friends: If you like to explore new places, try to go Hiking, it will help you not only to explore new places but, also increase your strength and stamina, because you have to walk on the mountain which really needs balancing. Also, while doing Hiking, you are increasing your physical and mental health, because it will give you stress relieve from your whole week work burden.

Once you have decided the resolution for your new year, try to check on it in every interval of 15 days and ask yourself one question – are you following your Resolution? If No – get back on track and then enjoy your healthy lifestyle.

December 29, 2015 By Luke Coutinho Leave a Comment

What Antibiotics and Pills can do to your body?

The over prescription and wrongly prescribed antibiotics and medicines kills’ thousands of people worldwide every year. It is even said that the number of deaths caused by long term and incorrect use of these medicines are higher than road accident deaths.

Not only can it cause something like death, but the bigger problem is overuse of antibiotics and medicines causes our bacteria to become more and more resistant to these drugs, eventually they stop working, and then the need for more powerful drugs that do more harm, come into the picture.

Antibiotics, first used in the 1940s, are certainly one of the great advances in medicine. But overprescribing them has resulted in the development of resistant bacteria, that don’t respond to antibiotics that may have worked in the past. Plus, whenever kids and adults take antibiotics they run the risk of side-effects, such as stomach upset and diarrhea or even an allergic reaction and the immune system gets weaker and compromised.

We need to remember that antibiotics can only work on bacterial infections and diseases and not viruses. The body’s immune system can fight off some viruses before they cause illness, but others (colds, for example) must simply run their course. Antibiotics do not work against viruses.

So if you are taking antibiotics for colds, coughs, virals, it’s so wrong and harmful.

Every time you swallow antibiotics, you kill the beneficial bacteria within your intestines. When you do so, you upset the delicate balance of your intestinal terrain. Yeasts grow unchecked into large colonies and take over, in a condition called dysbiosis.

Yeasts are opportunistic organisms. This means that, as the intestinal bacteria die, yeasts thrive, especially when their dietary needs are met. They can use their tendrils, or hyphae, to literally poke holes through the lining of your intestinal wall.

These result in a syndrome called leaky gut. Yeasts are not the only possible cause of this syndrome. Some scientists have linked non-steroidal, anti-inflammatory drugs (NSAIDS) such as naproxen and ibuprofen to the problem. Given their ability to alter intestinal terrain, antibiotics also likely contribute to leaky gut syndrome.

In addition to possibly causing leaky gut syndrome, I believe that parasitic yeasts can also cause you to change what you eat in that they encourage you to binge on carbohydrates including pasta, bread, sugar, potatoes, etc. So, it should come as no surprise that weight gain counts as one of the telltale signs of antibiotic damage and subsequent yeast overgrowth.

By altering the normal terrain of the intestines, antibiotics can also make food allergies more likely. An array of intestinal disorders can ensue, as well. Sadly, most doctors claim ignorance concerning their patients’ intestinal disorders rather than admit that the drugs they themselves prescribed actually caused the disorders to begin with.

Tons of antibiotics are fed to livestock on a daily basis, purportedly to proof them against bacteria. This practice not only possibly contributes to antibiotic resistance in humans — many experts feel weight gain, and not disease prevention, is the real reason antibiotics are so widely used. Fat cattle sell for more than thin cattle. That’s all very well, but imagine what the antibiotics thereby possibly present in dairy products could be doing to our children’s health.

Remember, antibiotics are dangerous mycotoxins — fungal metabolites. Just as importantly, medical experts have written articles maintaining that these drugs kill people. But, other experts insist on remaining skeptical as to the problem, even though these same experts readily recognize the link between weakened immune systems and death.
Also, keep in mind the post-antibiotic importance of restoring the intestinal terrain with plain yogurt and probiotics. If you are experiencing bloating, belching, gas, constipation, diarrhea, GERD, or other intestinal problems then probiotics can play an important role in restoring your intestinal terrain.

That a new generation will grow up knowing of the dangers inherent in taking antibiotics is a good thing. That doctors will continue randomly prescribing fungal toxins should teach us the importance of knowing medical facts before blindly accepting any prescription. Please study the antimicrobial benefits and the immune system stimulants that nature provides. Know also that, in some instances, antibiotics may become necessary.

I can’t stress enough the importance of consuming foods rich in natural probiotics, especially if you have an infection of any kind. Your gut serves as your second brain, and even produces more serotonin—known to have a beneficial influence on your mood—than your brain does. It is also home to countless bacteria, both good and bad.

These bacteria outnumber the cells in your body by at least 10 to one, and maintaining the ideal balance of good and bad bacteria forms the foundation for good health—physical, mental and emotional. Most disease originates in your digestive system. This includes both physical and mental disease. Once you heal and seal your gut lining, and make your digestive system strong and work properly again, disease symptoms will typically resolve.

I encourage you to use nature and lifestyle changes to heal yourself and your children and use antibiotics and medicines only when you really need them.

Like I always say, ‘ The human body is designed to heal itself, if we give it a chance’

December 25, 2015 By Neha Morche Leave a Comment

The Biological clock- Is it ticking?

You must have heard many say ‘biological clock is ticking’. Did you ever know what is the phenomenon behind biological clock is? Biological clock is nothing but aninternalmechanism which controls the rhythm of the activities and rest within 24 hours.

Why do we sleep, eat, and wake up, clear bowels at the same time daily? We call it a routine. Basically, it is a Biological clock that has been set to our body over the years. That’s how our body reacts or starts giving us signal at a specific time. A “master clock” in the brain coordinates all the body clocks so that they are in synch. It is nothing but a group of nerve cells in the brain located in the hypothalamus.

Two internal systems interact to regulate when we sleep and when we are awake. These systems monitor our need for sleep based on how long we have been awake that’s how it counterbalances with each other. However, because they operate independently, they can become misaligned by external factors as light and temperature, suggesting that they are somehow caused by the external changes. Disruption to daily rhythms usually has a negative effect in the short term.

Studies have also shown that light has a direct effect on human health because of the way it influences the circadian rhythms. Research has been finding that the body’s clock is responsible for more than just sleep and wakefulness. Other systems, like hunger, mental alertness, and mood, stress, heart function, and immunity also operate on a daily rhythm.

Why the biological clock becomes disrupted in certain people, or naturally with age, is not completely clear. There are many reasons for our body clocks to go out of sync, which probably involves a combination of genetic predisposition and lifestyle choices, such as alcohol consumption.

Environmental disruptions to the body’s clock

Jet Lag

‘Living out of your suitcase’ is a phrase we often use for people who travel a lot. Constant travelling outside of the country is a prime example of how we can disrupt our own body clock. When jet lag sets in, we feel disoriented, foggy, and sleepy at the wrong times of the day because, after changing time zones, our body clock tells us it’s one time and the outside environment tells us it’s another. In fact, jet lag can be considered one type of circadian rhythm disorder. It can be treated simply by allowing the body to adjust to the new time, although it may take several days for external cues (light) to help the internal clock catch up or fall back with its new cycle.

Working in Shifts

Working in shifts is another example of how we can get ourselves off-routine, and this too can develop into a circadian rhythm disorder over the long term. People who work the night shift not only have a hard time with their sleep patterns (feeling sleepy at work or experiencing insomnia during the day), but other systems in their bodies can also feel the effects and they can be chronic. It’s not clear exactly why this connection exists, but weight gain or metabolic changes may be involved.

Biological and genetic disruptions and their implications on health

The Rhythm of the Heart

The heart is one organ that, although it can keep time by itself to some degree, it relies a lot on the brain’s biological clock for cues. For years doctors and researchers have noticed that heart problems like fatal arrhythmias are more likely to occur at certain times of the day. It can occur wither in the early morning and to a lesser degree or in the evening hours. Taking blood pressure medication in the evening seems to improve its effectiveness because it works with the body’s circadian rhythms.

Immunity and Vaccinations

Most of us have experienced being more susceptible to getting sick when sleep-deprived. The reason for this appears to be that certain chemicals responsible for immune function, like cytokines, wax and wane throughout the day and sleep deprivation deprives us of their best effects. Body rhythms don’t just enhance vaccine’s ability to provide immunity; they can affect the body’s ability to battle infection on its own.

Rhythm and Moods

Our internal clocks controls whether we feel up or down emotionally. People with mood disorders like depression, bipolar disorder, and seasonal affective disorder (SAD) have altered circadian rhythms. In fact, sleep disturbances, both sleeping too much and too little, are one of the key symptoms of depression and other mood disorders.

The relationship between body rhythms and mood is an intricate one, and it has to do with how the brain chemical serotonin fluctuates in relation to the light-dark cycle and throughout the year as the days become longer and shorter.

The circadian rhythm-mental health connection has also been linked to disease states like Alzheimer’s, Parkinson’s, and Huntington’s, and even autism spectrum disorder. Researchers are finding that disrupted daily rhythms can be good predictors for the development of mild cognitive impairment that comes with age, and even for dementia.

Keeping Time

Paying attention to the body’s natural rhythms is probably more important to our health than we realize. It’s not just sleep deprivation that affects our well-being, but it’s also the alteration of our biological rhythms that can interfere with so many body functions, making us more prone to health problems like infection, mood problems, and even heart disease. But keeping your schedule on track as much as possible is probably the best advice.

Avoid disruptions to your eat-sleep cycles. Practice good sleep hygiene, and stick to a sleep schedule that works well for your body to keep the system in its natural rhythm. Turning in a little earlier, cutting back on caffeine late in the day, and saving that last bit of work for the morning rather than staying late up to finish it, can make a big difference in how your internal clock functions and in how you feel.

Our clocks influence alertness, hunger, metabolism, fertility, mood and other physiological conditions. For this reason, clock dysfunction is associated with various disorders, including insomnia, diabetes and depression. There’s only so much we can do until our body and its clock are in equilibrium again.

So, watch your clock and maintain the rhythm!!

December 25, 2015 By Richi Seth Leave a Comment

Low Fat Christmas and New Year Eve Recipes

It’s that time of the year when you reconnect with your loved ones for celebrations such as singing carols, dancing etc, it’s the Jingle bells season. As we are nearing the closure of this year, I am drowned in sweet memories of Christmas Celebrations at school and with my friends and family. It’s a time to gorge on some festive food. But, the dilemma with most is how do you gorge on food and yet keep it healthy.

After pondering over the last few days here are some recipes which I have planned for my Christmas and New Year eve’s party.

To start with, here is a yummy soup recipe to stimulate the taste buds

1. Cauliflower and Leek soup

Ingredients:

1 tablespoon olive oil
2 leeks, sliced
1 carrot, sliced
1 onion, sliced
1 cauliflower, roughly chopped
1 teaspoon dried basil
Salt and pepper to taste

Method

Heat the olive oil in a saucepan over medium heat. Add the leeks, carrot and onion. Stir a little and cover and let the leeks cook till they’re soft, about 5 minutes.
Add the cauliflower and stir to coat. Turn heat to high.
Add a little water, basil and bring to the boil, then cover and let simmer on low heat.
Puree the soup with a hand blender.
Season to taste with salt and pepper.
A dash of nutmeg helps in stimulating taste buds.

Nutritional Value: Low calorie soup rich in folic acid and soluble fibre. Basil and nutmeg acts as super foods for immunity building.

Stir fried green beans: An accompaniment to the soup

Ingredients:

100 gms Green French beans
1tsp extra virgin olive oil
Sesame seeds
Grounded pepper
Rock salt
Oregano

Method:

Heat oil in a pan
Add sesame seeds and allow them to splutter
Add the beans and sauté
Put some salt, pepper and cover the lid
Cook for 5-7min until a little soft yet the bite remaining
Sprinkle some oregano and serve

Nutritional Value: A best side dish. Full of fibre, protein and low calorie snack.

Chicken, kale and sprouts stir fry

Ingredients:

100 gm kale
2 lean chicken breasts shredded
2 tsp sesame oil
1 inch ginger shredded
Red pepper thinly sliced
Handful brussel sprouts
1 tbsp low sodium soy sauce
1 lemon juice and lemon zest

Method:

Cook kale along with a good splash of water and cook for 1-2 mins until soft yet a little bite remaining, then cool under running water to keep the colour.
Add half the oil and cook the chicken strips until brown,, then remove and set aside.
Heat the remaining oil and fry the ginger, pepper and sprouts until soft a little.
Add all the above together and tip in the soy, lime zest and juice. Serve immediately.

Nutritional Value: A good combination of lean protein and fibre. Adding ginger and lemon makes it digestive. A good recipe for snack or salad or as a main course with some brown

Whole wheat flour and Ragi cake:

How can a party be without a desert. Ditch the calorie laden and not so healthy maida and give a twist to the cake.

Ingredients:

Ragi Flour-3/4 cup
Wheat Flour-1/4 cup+1 tsp
Baking Soda-1 tsp
Jaggery-1/2 cup
Palm Sugar-1/2 cup
Oil-1/4 cup
Curd-1/tsp
Water-1/4 cup
Banana-2(Ripe)
Raisins-15
Badam-8
Butter-1 tbsp

Method:

1. Remove gasket and whistle of cooker and keep it in low flame. This is to bring the pre heat effect of oven.(20 – 25 minutes would do)
Heat water in a sauce pan and add jaggery (powdered/grated) and palm sugar and let it dissolve and filter.
Mash banana and leave aside
In a bowl sieve both the flours together and add 1 tsp of baking soda and mix well.
In another bowl add the jaggery + palm sugar mixture, mashed banana, curd, oil and beat them well.
To this add the flour mixture and beat/mix well.
Add the raisins and almonds and mix well.
Grease the tin and pour the mixture
Place a stand/plate inside the cooker and then place the cake tin.
Close it and let it cook for 5 minutes in medium flame.
After 5 minutes keep the flame slow and let it cook for 30-40 minutes.
Use a tooth pick to check if the cake is completely cooked. When you prick the cake deep inside the tooth pick will come out clean when cake is completely cooked.

Nutritional Value: Low calorie with goodness of calcium from ragi. Have it guilt free.

Crusty pita bread and chick peas: A quick and less cooking involved snack

Ingredients:

Pita bread or a multigrain bread
Boiled chick peas
Chopped onions, coriander, green chillies
Lemon zest and lemon juice
Salt and pepper to taste
Other herb seasonings

Method:

In a bowl mix all the above ingredients and set aside.
Toast the pita or the multigrain bread.
Put this mixture and have it like that or can toast them in sandwich.

Nutritional Value: Low calorie protein rich and good carbs snack.

Christmas Balls: These amazing small balls will give a twist to the party

Ingredients:

Dark chocolate
Dry fruits mix(coarsely grinded)
Honey
Sesame seeds(for coating)

Method:

Take a bar of dark chocolate and make it melt in a hot water bath(Boil some water and keep a second bowl in hot water and put the chocolate bar)
Now put all the ingredients together except the sesame seeds and make small balls.
Now coat these balls with sesame seeds when still wet.

Nutritional Value: Have these with no hesitation as it is full of antioxidants and the richness of dryfruits.

Hope these party ideas are a hit at your Christmas party. The recipes are low calorie, nutritive, easy to make and So enjoy the party guilt free with these yummy healthy preparations.