Archives for March 2017

March 29, 2017 By Anusha Subramanian Leave a Comment

GOQii yet again Numero Uno -IDC

Features in Harvard Business Publishing as a management case study

GOQii, the world’s leading Health and Wellness Company has once again made it to the no.1 position in the Indian wearable market with a 15.5% market share in Q4 2016 as per the latest report from IDC. It’s the unique model of a fitness tracker combined with an integrative service ecosystem that consists of a personal coach, doctor and diagnostic that puts GOQii in this position. GOQii clearly does not operate as a wearable business alone but is in the business of helping people get fit and changing their lives. In three years it has been able to expand itself into a full-fledged health ecosystem.

It’s not only about being a market leader quarter after quarter but, recently, GOQii added another feather in its cap by getting featured as a management case study in Harvard Business Publishing platform for educators. Since its inception, GOQii has been creating a disruption in the Indian healthcare industry and has partnered with companies in various areas of healthcare to build a complete health eco-system.

It understood that HBR editor gets hundreds of submissions a year but barely 2% have the chance of making it into the magazine. As is reported earlier, it is understood that the editor of HBR does not look at a single company telling its own story but looks for an academic who has pulled a lot of research together to draw conclusions. Why does a busy executive in another part of the world need to read this piece now? Who does this theory apply to? What are the implications of it?

This is precisely what the case authors of GOQii have done. The case study authored by Dr Sonia Mehrotra, Associate Professor, Welingkar Institute of Management, Development and Research andDrArun Pereira, Clinical Associate Professor, Indian School of Business has been extensively researched and focuses on the entrepreneurial skills of Vishal Gondal, Founder and CEO, along with highlighting the factors on which an entrepreneurial opportunity is dependent. The case authors have made sure that the study is a piece that would matter to anybody other than the firm itself.

“As I interacted with Vishal and learnt more about GOQii, I was convinced that this represented a fascinating case study for management students. He had the ability to think ahead of time and launch GOQii, which has over time been developed as a comprehensive healthcare program with its own ecosystem. Every step of the case study development process revealed new insights on GOQii efforts to generate positive customer experience,” says DrMehrotra.

“It is not every entrepreneur who has the vision and the ability to ‘see around corners’,” says Dr Pereira. Further, he adds, “I believe Vishal is one of a few, and it was wonderful to capture his entrepreneurial approach through this case so that it can be brought to the classroom.”

The case study also showcases the healthcare industry in India and the competitive advantage that GOQii has attained to meet the customer requirements.Commenting on this achievement Vishal Gondal, CEO and Founder says, “It is indeed a proud moment for us that GOQii has received recognition in a short span of time and that the student community is looking at the success of GOQii as a benchmark for their management program”. “Our venture captured as a case study for management education and listed on the Harvard Business Publishing platform reinstates our vision of healthy living and preventive healthcare. We hope that through the case study we are able to create strong leaders for the future,” Gondal adds.

With a focus on higher education, Harvard Business Publishing serves as a bridge between academia and enterprises around the globe through its publications and multiple platforms for content delivery, and its reach into three markets: academic, corporate, and individual managers.

Description of the case studies are available here

https://cb.hbsp.harvard.edu/cbmp/product/ISB079-PDF-ENG and https://cb.hbsp.harvard.edu/cbmp/product/ISB080-PDF-ENG

March 22, 2017 By Trishala Chopra 29 Comments

All you need to know about whey protein!

The more people are getting concerned about their health, more brands of whey proteins are being introduced in the market.

Being a consumer, you have the right to know about what is going inside your body. You might have heard a lot about whey protein, but are you aware about what exactly it is?

Everybody who talks about whey protein have mixed reactions. When I tell my players about whey protein, I get a list of questions!

Why do I need whey protein?

What is the other option for whey protein?

Is taking supplement good for health?

Will whey protein affect my kidney?

I am okay with all these questions because there are many healthcare sites having mixed opinions about whey protein.

Let’s not be judgemental about anything.

It’s not even correct to call ‘whey protein’ as a supplement because it does occur in natural food sources as well!

This blog will help you clear your doubts about whey protein!

What is whey and where do we get it from?

Whey is derived from animal milk.
Milk protein is divided into 2- Whey (20% of the protein in milk) and casein (80% of the protein in milk)
Whey protein is said to be a complete source of protein as it contains all essential amino acids (These amino acids are not produced by the human body so it must be supplemented through diet) which are required by the human body.
Whey protein is water soluble while casein protein is insoluble in water.

What are the natural food sources in which whey protein is present?

Ricotta cheese
Milk
Yogurt

There are different supplements available in the market which has different brand names and components in it. Let’s understand what are those types of whey proteins listed on the supplements?

1. Whey protein concentrate

Whey protein concentrate is also labelled as WPC.
WPC label is only given to those supplements which has 90% or less than 90% of protein by weight.

How to read the label of the protein supplement to understand if it is WPC or something else?

Check the protein % on the label. If it is less than 90% then it is WPC.
The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
For example, if a supplement box has 40% WPC84 written on it, this means that the supplement has 84% of the WPC and rest all the ingredients is a combination of lactose, milk derivatives, minerals and fats.

Advantages of choosing WPC: –

It is cheaper as compared to the other types of whey protein and fits in the budgets of fitness freaks.

Disadvantages of choosing WPC: –

It has low bioavailability.
Supplements with WPC contains lactose or milk derivatives in it which cannot be used by lactose intolerant people.

2. Whey protein isolate

Whey protein isolate is also labelled as WPI.
It is the purest form of protein which eliminates all the lactose and fats present.
WPI label is only given to those supplements which has 90% or more than 90% of protein by weight.

Advantages of choosing WPI: –

Its high-end techniques are used to eliminate the lactose and fats which makes WPI the purest form of protein.
As there is no lactose in it, lactose intolerant people can choose this supplement.

Disadvantages of choosing WPI: –

It is expensive.
As it has no carbohydrates and fats, the taste often becomes an issue for the people.

3. Whey protein hydrolysate or blends

They are the blend of WPC and WPI which mostly commonly available in the market.
The cost for these blends are neutral. It depends on the ratio of WPC and WPI.

Advantage of choosing whey protein hydrolysate or blends: –

Neutral cost. Neither too expensive nor too cheap.

Disadvantage of choosing whey protein hydrolysate or blends: –

WPC: WPI ratios can be misleading so as explained above, which ingredient comes first is more in the supplement as compared to the one which comes at the bottom.

How does whey protein work in the body?

Whey protein is a complete source of protein having all essential amino acids including leucine. Leucine is a very important amino acid when it comes to muscle building and toning of the body. Thus, whey becomes the most popular source of protein!
Bioavailability (Ability of animal to utilize that protein in the body) of whey is very high as compared to other protein sources!

Let’s have a look: –

Protein sources	Bioavailability
WPI	159
WPC	104
Whole egg	100
Milk	91
Cheese	84
Fish	82
Chicken	79
Soya	74
Casein	71
Yogurt	68
Egg white	88
Oatmeal	58

The above table shows that whey protein has the highest bioavailability, which becomes the most favourite protein of all times!

How much whey protein you need every day?

A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
For example, an average man with sedentary lifestyle whose weight is 60kgs requires 0.8 g per kg body weight per day.

So, it is calculated as,

Weight x requirement of protein as per physical activity= Ideal protein intake per day.

As per the above example,

60 x 0.8= 48g per day.

Protein can be obtained from natural sources as well. If the person can get the ideal protein intake through natural foods, then he might not require a supplement for the same.
But if the person is a vegetarian, he might need to add up a supplement because vegetarian sources have low bioavailability as compared to non-vegetarian sources.
Fitting his/her ideal protein requirement, 1-2 scoops per day can be taken to complete the requirement.
If a person does heavy workout, he might need to alter his intake of whey protein depending upon the meal pattern he follows.

“Keep a check on your protein intake, overdoing anything won’t help!”

What are the benefits of whey protein?

There is a myth that whey protein leads to weight gain but that is not true. On the contrary, whey protein helps in weight loss (It has fat loss enhancing property).
It helps in muscle building.
It helps in faster recovery post workout.
It promotes growth of lean tissue mass.
It improves muscle protein synthesis.
It boosts immune function.
It helps in controlling sugar cravings.
It has high bioavailability as explained above.

What are the side effects of whey protein?

Like a coin, everything has 2 sides. With benefits, whey protein also has some side effects.
Bloating, upset stomach, increased bowel movements are some side effects of whey protein.
You need to check yourself for allergies before starting off with whey protein.
Check your total protein requirement before including whey protein in your list!

PS: – Whey protein is soluble in water so if in case it doesn’t dissolve in water, that protein supplement is not a right choice then! Read the label before choosing any supplement for you.

March 20, 2017 By Dr. Viral Thakkar 8 Comments

All you wanted to know about Premature ejaculation

It is a pity that the rate of separation amongst couples has increased due to sexual dissatisfaction. I recently got a call from a friend whose wife asked for separation on the basis of the husband’s inability of physical love.

Unfortunately, the stress of ‘sexual performance’ is mostly on men. And one of the common issues faced by men is pre-mature ejaculation. This common problem has a common solution- in one’s mind itself! Before we delve into that-

Pre mature ejaculation mostly happens due to the psychological factors. But, I am describing biological factors also for the readers benefit.

Psychological Factors

Anxiety about intercourse,
Being in a situation in which you hurry towards a climax,
Cultural guilt related to sexual pleasure,
Erectile dysfunction,
New partner,
Problems or lack of understanding between you and your partner,
Long time since last ejaculation.
Injury or trauma.
Sexual abuse
Guilt
Depression Image 1
One or combination of factors

Biological Factors

Long standing illness
Hormonal problems with the thyroid gland or abnormal levels of sexual hormones in the body,
Problems with neurotransmitters in the brain, which therefore fail to carry right signals to the pleasure centers of the brain,
Problems with the reflex mechanism of your ejaculatory system,
Infection in the urethra or prostate,
Damage to the nervous or sensory system due to either surgery or trauma.
Side effects of some drugs.
One or combination of factors

There are no physical or biological complications of premature ejaculation. However, it could strain your relationships. Many men also find it humiliating due to our social construct. Occasionally, premature ejaculation may cause fertility problems. If you have been ejaculating too often or too prematurely, your sperm count may be low. Ejaculating prematurely may also prevent fertilization from taking place.

What can you do?

Enjoy..it is sex not a race!Pre-mature ejaculation gets better on its own with time and experience.Relax! Look at intercourse as something pleasurable and not a trophy to be won!

Talk it out- Talk to your partner about your anxieties if it helps. It is ok to be not comfortable and feel stressed. Talking might help you feel ‘lighter’.

You might wish to take therapy from a sex therapist who will undertake a physical examination, talk to you and your partner about your sexual life to understand the root of your sexual problems. You could be prescribed medications along with techniques to delay orgasms. While the therapy ensures that your sexual encounters are stress free, medications ensure that your hormonal levels are in check and that you are healthy enough to have normal, pleasurable intercourse. While antidepressants and topical anesthetics are used, none of these drugs are medically approved for specifically treating premature ejaculation.

Kick the stress out: One of the best ways is to be happy and stress free. Keep your “mind” in check. Relaxation techniques like meditation and deep breathing relieves stress and gradually it settles down anxiety of intercourse.

If you have a lot of stress or if you are depressed as well, your doctor may advise cognitive behavior therapy. This is a psychological treatment for you to be more open and less anxious about sex. Counseling and cognitive therapy is usually used in conjunction with drugs like antidepressants or mood enhancers.

Try the “Start-Stop” Technique. This is by far the simplest technique and can be done alone or with a partner.The technique involves stimulating the penis and stopping just before you feel you are about to ejaculate. Stop the stimulation for 30-60 seconds and start again once you feel that you have regained control. Repeat this process 4-5 times, stopping and “resting” every time you feel that you are about to have an orgasm. Finally, let the ejaculation occur, so that you can identify the “point of no-return”

“Squeeze” Technique- works by squeezing the penis in the area between the shaft and the glans (for about 30 seconds), just before you are about to ejaculate. This stops the ejaculation, but may affect your erection, at least until you are stimulated again. You should then repeat this process 4-5 times until you decide not to delay orgasm anymore.To be effective, this method has to be used for several months and it requires great perseverance from the man and his partner.The idea behind the “squeeze” technique is that, after a while, you are able to recognize the “point of no return” and may be able to delay future ejaculations.

Ayurveda prescribes gentle message of the penis with 1 ounce of sesame oil, 5 to 10 drops of mustard oil 1 hour before intercourse. Wash it off thoroughly before intercourse. You can also use medicated ghees like brahmi ghee, shatavari or ashwagandha ghee to message the pubic bone and the glans penis before making love.

Yoga Asanasas answers!

Matsayasan- Fish pose Helps improve posture, strengthens the upper back and back of the neck muscles, stimulates and stretches belly and front of the neck muscles.

Vajrasan relieves stress and tones the body.

Bow Pose stimulates the spine, expands the shoulders and chest, and strengthens the lower back, hip’s gluteus, hip flexors and hamstrings. It helps strengthen the low back musculature which plays an important role during intercourse. This pose can stimulate organs of the neck and tone the abdominal organs.

Ustrasana- Camel Pose helps improve the posture, strengthens the back muscles and stretches the hip, groins, ankles, chest, abdomen and the entire front body.

For optimal results take deep 5 breaths in each asana. These asanas are not only effective in premature ejaculation but are also known to increase the libido.

So friends, it will be great if you recognized that there are numerous reasons for premature ejaculation and the most common of these being the cluttered mind. The issue is over once you gain confidence. Hopefully the above given techniques will of help all those trying to find a solution to this problem.

March 17, 2017 By Luke Coutinho 2 Comments

The right method to lose weight-PORTION CONTROL

The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc.

The fact is ‘Your body will only use how much it needs of the food you eat, for its functions. Anything extra will get stored away, leading to possible fat gain‘.

If you are very famished, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs. What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. It may also provide you’ve just burnt around1500 cals and your body is craving replenishment of energy.
This ultimately brings us to the point of controlling our food portions. How much is enough for our body?

I would say that only you can tell by being aware. Eating 2-3 Rotis (Cooked plain flat breads) at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But, the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year.

What if your body really can do with just 1 roti instead of 3?

What if your body can do with a small scoop of ice cream instead of a large or super-sized portion?

What if you really don’t need 6 small meals in a day?

What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc…it works on our minds to a level that we crave it. And that’s OK. I love good food too, who doesn’t.

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist start to expand, that’s your body telling you, ‘You are eating too much’ OR ‘Your not exercising sufficiently or you are not using all this excess energy that you are feeding me‘

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification. Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body.

We get into intensive exercises, and damage our knees and backs. We get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This maybe the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

India needs a portion control plate like it’s there in the US. It is such a simple tool that will teach people how to eat? How to eat the right quantities? Without feeling deprived.

It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I in fact used it for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less but, quickly figured I was eating more than I needed. I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner.

Like all habits, it took a few days getting used to but, all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

This beats all fat loss pills, which anyway never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go. Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight.

Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.