Archives for October 2016

October 17, 2016 By Leah Burkhart 3 Comments

What is Coaching, Anyway?

GOQii’s mission is to provide global access to health professionals who can help you to reach your best health potential. To do that, GOQii has cultivated a community of health coaches to help you on your journey towards better health habits and (by extension) a better quality of life.

Just one thing, though….

What is a health coach?

Is it, like…a guy who is going to blow a whistle at me and tell me what to do throughout the day?

Nope.

Oh…so it’s someone who is just going to tell me what to eat and when?

Not….exactly…no.

Well – what the heck is a health coach, then?

Coaching is a relatively new vocation so far as vocations go. A purist working in an organization like the International Coaching Federation would say that coaching is:“A professional who will partner with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential.”

Huh?

Basically…using this definition – a coach is intended to facilitate a relationship whereby YOU make the decisions about what goals YOU want to commit to. The coach is there to help ask the right questions to help you land on the appropriate goal. The coach is there to provide insights about the patterns he/she notices about what you are doing now. Finally, the coach is there to provide accountability for you by checking in on you regularly and asking about the goals you set in motion.

They use skills like Motivational Interviewing (an evidence based approach that helps people navigate confusion and ambivalence about changes they want to make in life) as well as visualization exercises and Socratic questioning.

So..then…what is a health coach?

A Health Coach is someone who integrates the skills and techniques of coaching (motivational interviewing, socratic questioning, etc.) alongside health education (giving you information that you may not know in order to help you make habit changes that are appropriate for the kinds of results you want to have).

Your GOQii coach is a health coach. They are trained health professionals who are qualified to give you information if you need it. BUT -the philosophy we follow, here, at GOQii is as follows:

Most people actually already know what to do – the challenge is in implementing it. They really just need accountability
Health isn’t about revamping your entire nutrition plan or following complex exercise routines all at once. It’s about making sustainable changes over time that turn into life-long habits and evolve into robust health in the long-term.
YOU know what you need better than anyone. Our job as your coach isn’t so much to tell you what to do as it is to help you unlock your own potential.
Yes – occasionally, you really do need some information. You might have read an article about health that confused you. You might not be sure about the next best step. If that is the case – we can and will help you by providing options for first steps – but at the end of the day, YOU are in charge. YOU decide.

So What Will Your First Coaching Call Look Like?

First, your coach will ask you what your long-term BIG PICTURE goal looks like.
- What do you want to see change in the next year?
- What kinds of people do you envision spending your time with?
- What kinds of actions do you want to be doing?
- EXAMPLE: “I want to be able to run a marathon by the end of the year.” or “I want to lose 40 pounds by the end of the year.”
Second, your coach will ask you your
- What will that change get you that you don’t have now?
- What is motivating you to make that change?
- EXAMPLE: “I used to love I felt empowered by it. And lately, I haven’t felt very empowered. I want to feel that way again.” Or “I want to lose some weight so that my knees don’t hurt as much. I am struggling to keep up with my little 3-year old. I want to be able to play and run and hide and seek right along with her. I feel like my current weight is making that challenging for me because exercise is causing me physical pain.”
Third, your coach will get you to identify a check-point to try and commit to in the next month.
- In the next month, what would indicate to you that you were moving in the right direction?
- How far do you want to try and be toward that long term goal by the end of the month?
- EXAMPLE: “I want to be able to run at least 2 miles without stopping.” Or – “I would really like to have lost at least a couple of pounds by the end of the month.”
Fourth, your coach will help you to take that goal and frame it into actions. It’s one thing to say you want to run a marathon. But that takes practice. Sure you might want to lose weight. But both of those things are Now you need to figure out which actions you want to take to get you there!
- What is a specific action that you can take between now and next week that will move you toward your monthly check-point?
- How will you monitor your progress on that?
- How might you arrange your environment to optimize your success?
- Who will you recruit as your support for that goal?
- How will you reward yourself every time you engage in this behavior?
- EXAMPLE: “I will make a commitment to run 20 minutes per day at least twice this week. I’m not sure, yet, how long I can go without stopping. But I will run/walk both times and push myself as far as I am comfortable. To monitor my progress, I’ll check in with the GOQii app and check it off on the list when I have completed my task. In order to assure that I run….I will put my running clothes out the night before so that I do it first thing in the morning. I’ll keep my GOQii coach for support, and I will reward myself after my run by allowing myself a download of a song on my music device or will download a new audiobook every time I complete the weekly goal.
Fifth – your coach will wind up the conversation by summarizing what you have committed to. He or she will ask if you have any questions or are in need of any resources. Perhaps you are looking for some workout videos that are free. Or maybe you are looking for a quick and easy breakfast recipe that you might look at after your run. Whatever the case, your coach can help point you in the right direction and hold you accountable. And after wrapping up, your coach will set a follow-up appointment with you for the following month.
Finally – your coach will follow up with you every day during the week via text to make sure you have all that you need. If you have questions along the way, you can reach out. If you feel like you’re struggling to find the motivation, your coach can help you identify what will get you back in the game.

Make no mistake – You are always the one in the driver’s seat. But your coach is there to be your copilot along the way. Your coach will help guide you along your journey and hold you accountable to the habits you want to put in place in order to get to the destination you ultimately want to get to.

Good luck – and Be The Force!

October 14, 2016 By Farzana Chauhan Leave a Comment

6 Health Benefits of Chia Seeds

Chia seeds, obtained from Salvia Hispanica, a desert plant grown in Mexico, are edible seeds that are rich in fiber, omega 3 fatty acids, proteins, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially good for heart patients and those suffering from arthritis and Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as energy booster and offer a number of other health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let us have a detailed look at the various benefits offered by these nutritious seeds.

Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study dated 21st November 2012, published in the British Journal of Nutrition, chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

Reduce Inflammation

Chia seeds are one of the richest sources of omega 3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of omega 3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega 3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

Stabilize the blood sugar level

Studies reveal that chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in chia seeds helps stabilize blood glucose level. As per a study conducted by Dr. Vladamir Vuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

Control Aging

Antioxidants help in controlling aging and chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

6. Reduce weight

The consumption of chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to chia? Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.

October 13, 2016 By Farzana Chauhan Leave a Comment

5 astounding benefits of walking 100 Steps post dinner

Centuries ago, the Greek physician, Hippocrates said, “walking is a man’s best medicine”. This saying is true even today. A study by scientists from the University College London lately proved that walking helps in minimizing the risk of cardiovascular dysfunctions by 31% and even reduces the risk of deaths from diabetes and related illnesses by 32%.

Walking 10,000 steps everyday will help you be fit. Walking can facilitate a healthy living in ways that you couldn’t have imagined. While, it is safest and easiest exercises possible, walking helps cardiovascular fitness, losing weight, boosting your mental health and shapes up your body.

It’s suggested by some health experts that walking 100 steps before going to sleep every night is good for one’s health. Usually, we would spend the time post dinner and before sleep in front of the TV or checking out mails. Instead, go for a short walk- a minimum of 100 steps which, will help you burn calories, improve digestion, and control your blood sugar levels and other health benefits.

Aids better digestion

Walking accelerates the secretion of gastric juices and enzymes responsible for breaking your food into beneficial elements. In normal conditions it takes some time for this process to start after you have completed your dinner, resulting in the occasional acidity, indigestion and other stomach related complications. Walking around 100 steps will help you sleep better and wake up fresh and healthy.

Maintains blood sugar

For those suffering from diabetes (type 2) and extreme blood sugar levels, walking after half hour of having had a meal will help break down the food component with more utilization of glucose and improved blood circulation. A physically active body will always need more glucose (sugar level) to burn, thereby controlling/limiting the accumulation of the same.

Helps body metabolism and facilitates weight loss

Any kind of exercise boosts the body metabolism, aiding in better blood circulation, burning stored fats and filtering unwanted chemicals out of the body. While you certainly cannot go through a rigorous exercise after dinner, the problem may be resolved if you care to take half a mile of walk. Burning of fat and an improved body metabolism also leads to losing weight. For elders, walking after meals is strictly advised to maintain a healthy body. However, this should be practiced by individuals of all ages.

Improves blood circulation

Walking 100 steps after dinner can work up the muscles and better blood circulation is facilitated throughout. It will only take a 15 minute stroll to lower the accumulated fat levels in your blood (comprising of harmful cholesterol and triglycerides). Walking will make your lungs demand more air and as a result the blood stream is supplied by more oxygen levels.

Relieves stress and improves sleep

Doctors have always advised against going to bed immediately after dinner. If you cannot step out of your home, walking within your home is also good enough as it helps in relieving stress. For those who lead a sedentary life, walking for a while after dinner aids digestion which in turn helps you get better quality sleep.

Make walking after dinner a habit for a lifetime. You will certainly be able to experience positive results within a few weeks. Considered one of the easiest of all exercises; walking 100 steps after dinner can surprisingly bring a healthy turnaround in your life.

October 10, 2016 By Dr Ashwin Nanda Leave a Comment

SHEDDING LIGHT ON DEPRESSION

Last year, when the famous Bollywood actress Deepika Padukone opened the lid on her struggle with anxiety and depression and admitted to the world that she was on medication for the same, it became the talk of the town. Everyone started discussing mental health, there were articles in Newspapers, TV channels interviewing the actress and asking her to tell her story. Padukone became an example for many to come out and discuss their issue without fear. Why so? Because depression and mental illness isn’t usually talked about. There is shame and stigma attached to talking about depression. Today, on world health day, I would like to share some insights into depression and what needs to be done when in that situation.

My first experience in dealing with depression was when I was still in Medical school. My very close friend from medical school went through depression. It was then I realized that one needs a lot of empathy and patience to understand what someone is going through in depression. The extreme low mood during depression is such a bad feeling that no one chooses to be depressed by choice …it’s either circumstances or medical conditions that push an individual into depression.

My friend had slipped into depression due to a heart break. The impact was so huge that he withdrew himself from studies, friends and family. He slept longer than usual 8 hours, ate less and experienced terrible mood swings. He refused to talk to anyone and eventually turned suicidal. It is at this point that we had to rush him to the psychiatry department of our college hospital.

The psychiatrist talked to my friend privately for 15 minutes and then to his parents and me privately for another 10 minutes. Then, called us all in and sat us down and explained to us that my friend was suffering from an episode of major depression and medication was a must.

None of us were comfortable that he needed medication to recover from depression but, as counseled by the doctor, avoiding medicines wasn’t an option as he was feeling suicidal. Fifteen days later he started feeling better by 10% and the counselor started weekly sessions with him on the recommendation of the Psychiatrist to expedite recovery. Thankfully my friend recovered completely to his normal self in 6 months’ time and medicines and counseling were discontinued.

It is said that one in every four people suffer from anxiety and depression. According to WHO (World Health Organization) 350 million people worldwide suffer from depression in a year. By the year 2020, it will be the second most common disorder after heart disease. The chemical changes occurring in the brain during depression is a reduction in the level of Serotonin, dopamine and nor adrenaline – these are neurotransmitters (Chemicals which are produced by brain cells).

SOME COMMON SYMPTOMS OF DEPRESSION:

Loss of interest / pleasure in activities which were previously enjoyable.
Decreased energy.
Feelings of guilt and low self – worth.
Disturbed sleep and appetite.
Poor concentration.
Substantial impairment in the person’s ability to handle his/her daily responsibilities.
At its worst it can make the person suicidal.

All symptoms are mild in the beginning and gradually increase in intensity over time.

RISK FACTORS:

Genetics – If you have an immediate family member who has experienced major depression, there is a likelihood that you will also have an episode in your lifetime.
Financial hardships and low education levels.
Female Gender – depression is two to three times more likely in women as compared to men. Depression setting in after delivery of child occurs in some cases.
Chronic illnesses like diabetes, tuberculosis, arthritis.
Exposure to violence / Abuse especially in childhood.
Being separated / divorced especially for men.

MANAGING DEPRESSION:

It is important to recognize depression and take it seriously. Going to a psychiatrist is a must

Mild cases can improve with counseling and psychological therapy (depending on the cause of depression, the person is taught coping mechanisms). Severe cases need anti-depressants along with psychological therapy. Self help is equally essential.

Some self help tips:

Create a daily routine and try to stick to it.
Exercise releases endorphins in the brain which give a feeling of happiness, hence daily exercise is a must to recover and prevent depression.
Try to eat a healthy and balanced diet daily.
Openly communicate with family members and loved ones about what you are experiencing to foster relationships and get support.
Avoid alcohol and recreational drugs as they worsen depression.
Be patient with yourself. For someone with depression even the smallest tasks can seem impossible.

Depression is treatable and plenty of help is available to assist a person cope with it and get back to leading a normal and enjoyable life.