Archives for August 2016

August 31, 2016 By Divita Bhatt 8 Comments

Detoxification: Some do’s and don’ts for Detox Diet Day

Did you know….that As we breathe and live life, day- on today, we also accumulate toxins into our bodies?. That’s right…we are exposed to toxins on a fairly consistent basis. Some of these accumulate due to our diet and others are due to the environment around us. Of course, our lifestyle also adds to it—if you smoke or drink alcohol on a regular basis you tend to accumulate more toxins.

The good news is that your body has a means of processing and eliminating these toxins. Also, when you make healthy changes to your diet or lifestyle…you can help support or maybe even accelerate that process. When you make a healthy change in your diet or lifestyle, this is part of the reason that short-term detox diet plans have gained popularity.

If you should decide to embark on such a plan, it can be a powerful tool. There are, however, a few things to keep in mind. For example, toxins are released into the bloodstream and carried through the circulatory system before being eliminated from your body. This process may result in a headache, diarrhea, or constipation, or symptoms like lack of energy.

The benefits, though, are usually worth the discomfort. Detoxification is one way to cleanse and throw out the toxins out of our body. Interestingly, Linda Page (http://www.webmd.com/linda-page ) , ND, Ph.D., a Naturopathic doctor, lecturer and author of the book ‘Detoxification’ –defines detoxification of the body as “spring cleansing.”

“It’s a way to recharge, rejuvenate, and renew, says Page in her article in WebMD. “Anybody can benefit from a cleansing. The body is coming out of what might be called hibernation. It’s a way you can jump-start your body for a more active life, a healthier life.” “Our bodies naturally detoxify every day,” Page tells WebMD.

“Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver.”

There are some nutrition experts who are reluctant to recommend detox diets, so it’s important to be informed. Katerine Zeratsky, specialty editor for the nutrition and healthy eating guide, for example, argues that it may just be because detox diets get rid of a lot of processed foods – which has the effect of making us feel better. And either way, she advises getting the OK from your doctor – especially if you have chronic conditions.

If you decide to move forward, there are several ways to detoxify. There is a “water only” fast (which is pretty straightforward). Interestingly, there has been some evidence to suggest fasting in this way may even help trigger stem cell regeneration (Link: https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old- immune-system/), diet detoxification (adding in food) is another, gentler, strategy. But it’s a bit more involved.

One of the hardest things about detox or cleansing is really knowing what to do and what not to do. One can undergo a Detox day or ten-day detox. The duration and severity of symptoms depend on your lifestyle before making a change and how quickly you make it.

Here are few do’s and don’ts to go on a ‘Detox Diet Day’. The basic key is to think and feel positive and treat yourself with some foods every 2 hours. You would definitely feel lighter the next day. More specifically:

You can go for a ‘detox day’ once in a week or once in a fortnight. Either way, you want to be sure you don’t go longer than 2 consecutive days.
When you engage in a detox plan, you are limited to fruits, or homemade fruit/vegetable juices.
You can have Sautéed/stir fried vegetables or green leafy vegetables in cooked form. You can have boiled vegetables as well.
Minimize your cereals intake. If you want to have you can have one serving of fibrous cereals like broken wheat (Daliya in Hindi) or one millet flat bread (chapatti) in a day.
No coffee. No caffeinated tea. You can have green tea if you wish, along with some herbal teas..
No processed food, No sugar. You can have jaggery in small quantities
Your meals should be vegetarian.
You can make soup out of your favorite vegetables and season it with Extra Virgin Cold Pressed Coconut oil. Better to use this oil in all your preparations like salads/soups/stir-frying
You can have sprouts to feel full
No milk allowed on a detox day

Make sure that before you go on a detox day, you check with you coach, nutritionist or a doctor about doing it. Once you get the go- ahead, then you can begin. Once you are successful in following all instructions and doing the right things, you will probably also notice that each time you do an effective detoxification, the next time is even easier as you have fewer toxins to process.

And if you’re feeling overwhelmed…take heart. As a health coach, I am personally here to, personally help you get the best results from this valuable health tool.

August 26, 2016 By Trishala Chopra Leave a Comment

Know what Bone Mineral Density is ?

Woman are always considered to be the torch bearer of health and to pass on that heritage to the future generations, just like our grandmother did for our mother and everyone in the family. But, it is not easy to leave behind a legacy of health and harmony. To be able to do that women need to make sure that they make time for themselves amidst all the responsibilities they shoulder both at home and outside of home and lead a healthy life with good nutrition, exercise and rest.

IMPORTANT POINTS THAT ALL WOMEN SHOULD KNOW:-

Bone mineral density or also called as BMD is the density of minerals such as calcium which is present in the bone.
Bone mineral density reduces drastically in post-menopausal women
Bone mass is lost after a certain age.
In post-menopausal women, calcium is leached out of the body which is why they are at a higher risk of developing bone issues.
Bones naturally become thinner and this condition is called as ‘osteopenia’.
Bones loose minerals such as calcium, becomes less dense and gradually becomes porous which makes the bones more susceptible to fractures
If the bone gets more thinner, ‘osteopenia’ can lead to ‘osteoporosis’
So thicker the bones, longer it takes to cause osteopenia or osteoporosis.
Bone mineral density tests should be done to check the exact peak density of the bone.
It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia. In such cases, bone density can be increased.
Adequate calcium plays a key role in maintaining bone density.
It is advisable that all the women who have crossed 35 years of age and post- menopausal women should get their bone mineral density checked. After all ‘PREVENTION IS BETTER THAN CURE’!

THINGS YOU SHOULD DO TO DELAY BONE THINNING:-

It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia then the bone density can be increased by exercising, lifting weights, consuming adequate amount of calcium and vitamin D
Consuming adequate amount of calcium and vitamin D are the key to strengthen your bones.
Vitamin D helps in absorption of calcium in the body hence both of these nutrients go hand in hand.
Include lots of dark green leafy veggies which are a very good source of calcium.
Along with calcium, potassium and magnesium are also responsible in maintaining the bone health though in small amounts. Low levels of magnesium can hinder vitamin D balance.
Dairy products are again a well-known and rich source of calcium.
Most of the foods are fortified with calcium these days so that the peak bone mass problem does not occur in early ages.
Calcium supplements are also available which can be consumed.
Handful of almonds in your diet can be a very good calcium source.

Bone loss and Osteoporosis can be prevented in the future. So keep healthy- healthy habits such as eating foods in rich in calcium and Vitamin D and doing strength and weight bearing exercises such as walking, running, cycling or dancing all help.

August 23, 2016 By Richi Seth 3 Comments

Quick healthy instant recipes

Early morning cooking can be a nightmare for many people especially for the office goers who struggle with their morning meals and in this process often tend to skip their breakfast which is the most important meal of the day. Some struggle with their culinary skills and often have this excuse ready to skip their meals.

Try out these quick options to make your life easy and move to a healthy routine:

(1) Sandwich Spread: Here is a recipe of protein rich spread which you can use for your multigrain sandwiches. It is filling and rich of antioxidants.

Ingredients:

Avocado
One cup boiled chick peas
One lemon squeezed
A dash of olive oil
Some salt and pepper

Procedure:

De-seed the avocado and cut into pieces.
Boil the chickpeas
Add all the above ingredients in a blender along with lemon juice, salt, pepper, and olive oil. This recipe can be stored in the refrigerator and can be used for good 1 week.

(2) Oats Uttapam: This can be a great option to carry in the tiffin box too.

Ingredients:

1 Cup Powdered oats
b. 1 cup low fat yogurt
Veggies of your choice

Procedure:

Mix all the ingredients together. Add salt and cumin seeds. Can prepare this mixture a night before.
Take the batter in a large spoon and pour it on the non-stick pan and spread. You can use some cold compressed coconut oil for greasing the pan.
Once cooked flip the side and let it cook.

(3) Almond Mango Smoothie: This is a quickie to prepare and has a dose of essential vitamins. This is best made during the Mango season. This refreshing beverage will make you feel fresh and full.

Ingredients:

A ripened mango
Some soaked almonds
To make it more nutritious some dates and walnuts will add to its value

Procedure: Blend all the ingredients together in a blender and have chilled.

(4) Sprouts sandwich: This is definitely a great easy snack recipe and full of nutrition.

Ingredients:

Multigrain bread
Mix sprouts of moong, black gram
Cut vegetables like onion, tomato, cucumber etc.
To make it more protein rich you can add some cubes of cottage cheese or few peanuts.

Procedure:

Take slices of multigrain bread
Take sprouts and add vegetables of your choice, add some lemon to the chat.
Put this mixture on the slices of bread. You can use some home-made spreads and paste like mint or tamarind paste instead of mayonnaise.

(5) Fruity Nutty yogurt: A delicious healthy smoothie, easy to make as well.

Ingredients:

Choose your favourite fruits
Hung curd
Some nuts like walnuts, almonds, raisins
Honey or Jaggery by choice to add sweetness.

Procedure: Throw in all the ingredients in the blender and have it chilled.

Conclusion:

The above 5 recipes are quick, healthy and refreshing. These are good choices for those who are running out of time and are managing alone with their meals. These snacks can be taken any time of the day. They are healthy and easy to prepare.

August 22, 2016 By Trishala Chopra 1 Comment

Raksha Bandhan Challenge to GOQii Players

This festive season- Health is my Priority!

India could not have got a better gift on ‘Raksha Bandhan’- (a festival to celebrate sisters and protect them) with PV Sindhu and Sakshi Mallik bagging medals at the Rio Olympics and not to mention Dipa Karmarkar who put Indian Gymnastics on the world map.

At GOQii as we celebrate women power and congratulate PV Sindhu, Sakshi Mallik and Dipa Karmarkar for making India proud, in the same breath, I would also like to applaud my players who have taken their health seriously and are following every bit of advice given to them. They took up the challenge to make this festive season healthy for themselves and their family.

Managing health of their players during festive season is a big task for coaches! I therefore threw a challenge to my players on ‘Raksha Bandhan’. I asked them what they plan to gift their siblings apart from a box of sweets. My players came up with wonderful ideas and also me with their changed outlook towards health.

Here is how they did it…….

Krishna Dalal: – her idea came as a surprise package. She made everything at home with complete control on what type of ingredients she used and why? She not only sent me the pictures but, gave a complete explanation about why she chose this ?

Recipe-1 –Gol Papdi

This is Gol Papdi which is made of wheat flour, jiggery, dry fruits and ghee. This is completely healthy and hygienic. Made out of organic jiggery and no added preservatives or colours or flavours, these sweets are low in calories and high in energy.

Recipe 2:-

This is coconut dark chocolate balls. These are made of honey milk and grated coconut with garnished dark chocolate and little ghee. The sweet does not contain sugar and is healthier.

2) Dinesh Mestry: – He always gifted his sisters a box of celebrations but, this challenge made him do something out of the box! This is what he gave his sisters which came as a complete surprise to them as well!

3) Shailesh: – Well, after winning the healthy eating challenge on 17^thof august, he decided to make her sister also follow the path of healthy eating! This Rakhi, he decided to give his sister an air fryer so that she can make her favourite dishes without compromising on health. Isn’t this simply amazing?

The bond between this brother and sister is quite healthy!

(4) Bindu: – A pack full of healthy dry fruits is what she has selected for her brother! Invisible good fats were what she wanted for her brother.

(5) Prash: – He gave a fruit basket to his siblings with a packet of dates. This is the first time that he has given something like this to his sisters because he has joined GOQii and is on his path towards healthy diet and wants the same for his near and dear ones!

6) Tejas Master: – He is a complete fitness freak. He wanted something similar for his sister as well so he went and got her granular bars and some dry fruits this Raksha Bandhan as against the tradition box of chocolates.

(7) Shailesh Shinde: – He decided to give his sister a plant. He believes that plants can protect us from global warming too. According to him, women can take care of our environment like she takes care of everybody.

I think this was a very thoughtful gift for a sister from her brother.

(8) Neharika sahani: – She gave her brother an all new GOQii version 2. She has already taken a step towards her health, now it’s her brother’s turn.

(10) Priya Gokul: – She made a jaggery and moong dal payassam for her siblings. This is such a nutrient rich food!

This Rakhsa Bandhan has been a big learning for me. My players came up such interesting gifting concepts that was very healthy. I am proud of my players.