Archives for January 2018

January 21, 2018 By JYOTI SAWANT, GOQii Coach 3 Comments

Eat Healthy Stop counting Calories

I used to count calories

It was part of my training as a dietitian – one of our homework assignments. It seemed everyone in my class was really good at it like they had memorized the calorie content of a bunch of foods. I treated the project as an experiment. What I mean by that is, if this is what we’re supposed to have our patients do, I should be able to do it well.

The funny thing however was, the more I counted calories and the less I was paying attention to the food in front of me. It was like looking at a spreadsheet on a plate. All you see is numbers.

I’d choose the less tasty entree because it was lower in calories, even if it didn’t sound appealing. If I got hungry after the meal, I’d second guess myself. “But I ate 700 calories!? That should be enough!”

It was like a battle between the calculator and my stomach. The calculations said I needed a certain amount of calories per day. If I went over, it was a “bad” day. If I went under, it was an excuse to eat junk food. I’d think to myself, “Well, these chocolates are only 90 calories…”

I’ll admit, I failed miserably at counting calories and gave up within a few weeks. I never really enjoyed it and I felt restricted, what I was going to develop is ordered eating.

Making good food choices is important for everyone. As a Nutritionist and Dietitian, I believe there are two important things you can do to achieve healthylifestyle—

# Make good food choices.

# Identify habits that you can keep doing over a long period of time, which fit easily into your daily routine, and can become a sustainable part of your life (what I mean by this is no fad diets!)

How else can you start making good food choices? Let’s start with the grocery store.

Here are some tips that may help you:

# Never shop when you are hungry. You will make much better choices if you shop after you’ve had a good breakfast or lunch, or when you’re not in a rush.

# Try to spend the most of the time while shopping in the fresh fruit and vegetable section. Most of us don’t eat enough vegetables, which offer many nutritional benefits and fill you up so you can better resist the temptation of unhealthy foods. Deeply colored fruits and vegetables provide more nutrients, so be sure to eat a variety of different color produce.

# Select whole grains instead of white flour, white pasta, and white rice. Quinoa is a great grain to try because it has a lot of protein, which is not the case for many grain products.

# Choose naturally low-fat and high-fiber foods (e.g., low-fat milk, yogurt, and cheese, whole grain cereals).

# Know that not all oils are bad for you. Look for nuts, seeds, avocados, olive oil and other healthy oils which can provide the fat you need in your diet.

# See if you can check out and exit the store without buying packaged and processed foods.

It’s simple to conclude that all you need to do is take in fewer calories than just count calories and make sure you are getting healthy fats into your diet each day.

January 20, 2018 By Trishala Chopra 23 Comments

All you need to know about pre-and post-workout supplements!

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are Breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1) Carbohydrates

When: – Pre and post-workout

Why?

– Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

– During workout sessions, stored glycogen is used up by the body to give energy.

– If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

– Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

– If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

– 4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

– It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

– Here, we I talk about proteins, I am talking about BCAA blend.

– BCAA stands for branched chain amino acids.

– This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

– There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are growth and body building.

– For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

– For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

– Milk is a very good option for post-workout foods.

– Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

– If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

– Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

– When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

– 2 g in Luke warm water is the most optimal dosage.

– If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey protein

When: – Post workout

Why?

– Whey protein concentrate and isolate are best to post workout supplement because whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

– Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement.

(5) Vitamin C

When: – Pre and post workout

Why?

– Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

– Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

– Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

– Vitamin C helps in strengthening the immune system during a strenuous workout.

January 19, 2018 By Gitanjali Bahl 1 Comment

Simple tips for Lifestyle Changes

Today, everybody, everywhere seems to be busy.And, in the rush to make more money, the busy work life has got the worst of every individual leaving them with little or no time to think about themselves and their health.

Most people’s work in the current times either involves sitting for about 8-10 hours in one place or too much travel thereby resulting in people developing many issues such as

-Joint pains specially neck and back pain

-Irregular meal timings

-Problems like indigestion due to unhealthy eating

– Complete or partial cut off from social life

– Stress or depression

-Lack of Sleep

Hence the question on top of everybody’s mind is what do I do? Leaving the job is not a solution. In that case how do I get rid of all these problems?

The answer is very simple … bring about a ‘Lifestyle Change’ .

Tips for Change

-Set your meal timings. Set alarms for your meals on your mobiles and laptops

-Eat a balanced diet.

-Eat fruits, Vegetables and Salads

-Have small meals after every two to three hours rather than having three large meals or skipping any meal

-Get up from your seat every one hour and walk for about 5 to 10 minutes. You could also walk and talk when you get a call instead of sitting in your seat and conversing

-Don’t cradle your phone or message your colleague if you want something walk down to their desk.

-Use the staircase instead of the elevator As much as you can. There is no better exercise that walking up and down the stairs

-If your office is at a walking distance, try to walk or buy a bicycle for the same. It cannot get better than this

-Stretch in between work whenever possible so that the muscles get relaxed

– Instead of keeping a bottle on your table every time you are thirsty, walk down to the water cooler and have water.

-During tea breaks sit with colleagues rather than having it alone

-Listen to soothing music before you sleep. Believe me you will certainly get good sleep

-Breathing exercises works well whenever you feel stressed.

Bring about these simple lifestyle changes and you will realize that life is so much better. In case you find it difficult to bring about these changes go through the following blog http://goqii.com/blog/why-is-it-difficult-to-make-a-lifestyle-change-6-tips-to-follow/and you can follow the tips given in this so as to bring about a change within your lifestyle.

January 18, 2018 By GOQii Editor Leave a Comment

“Good health is easily accomplished by just learning to live healthy and fit”

2 years back

Renu_Scan1

As of Nov 2017

Like every other corporate professional, her excuse for not keeping fit and healthy was her busy schedule and family. She would go for a walk as and when she felt she had the time. It was clearly not a priority for her. Being a foodie she had no concept of portion controls. She ate to her heart’s content. The end result of all this Renu Rajani, 50, was 25 kgs on the heavier side along with low metabolism and thyroid. Her condition scared her to no end and she decided to take matters into her hand to rectify her habits and become healthy. One year of disciplined lifestyle change that included exercise, eating right and sleeping well has helped her shed over 12 kgs and she is still counting. Today, she walks 15-20 k steps on an average daily, apart from 45 minutes of Yoga every day. How has she been able to transform herself? Let’s hear Renu’s story in her own words

Until mid-2016, I used to pride myself with my busy schedule, international travels and when it came to my weight gains, justified it for lack of time, about being busy with growing children and time needed at home beyond my job. Also, being a foodie, I enjoyed the richness of food, at home as well as outside. I never believed in the concept of portions control. All my New Year resolutions were short-lived. Also, amount of catching up on work late in the evening made it just impossible to wake up the next morning for a fitness routine.

My idea of fitness was just about an easy walk if I found the time. During the last 10 years, I was introduced to Fitbit and walkathons by my organizations, but I could not discipline myself. I had stopped swimming due to lack of time and I had stopped using bicycle some 15 years back. Over the last 10 years, my sedentary and unhealthy lifestyle had got me to acquire thyroid and I had to go on routine thyroid dosage. Doctors gave varied advice, some who took a view that since I had thyroid and started on medication, it should reduce my weight with some exercise. Some were of the view that given low metabolism with thyroid, it was difficult to reduce weight. I was then 25 kgs overweight.

It was difficult for me to take that 25 kgs and move around. I felt lethargy. Later in mid-2016, I started feeling stiffness in my knees, found it difficult to climb down stairs and felt swelling in my lower legs towards the evening. I found it difficult to drive back home from work. Initially, I thought it was temporary, but soon, it became a routine habit for me to come home and put my legs in the warm water to relax. My family and friends said I was ageing and that I should stop driving and have a driver. Not that I could not afford a driver, but I felt it would just make me more immobile and I would lose my freedom by restricting my activities.

I visited the doctor again and was suggested a full health examination. The examination revealed that apart from thyroid, I had borderline cholesterol, BP and Sugar. While I was thankful to god that I did not actually get into these health issues so deep, it was certainly a warning sign for me to rectify my lifestyle and in the process improve my health. I decided to accelerate my fitness journey as that was the only way to be healthy.

Soon my quest to my fitness journey started. I began with a regular walk every morning. In the process, I came across a group that performed Yoga and Pranayama in my neighbourhood. Doing Yoga at 6 am in morning meant I wake up at 5 am and walk/carry out my warm-ups. I took this seriously and had shed some 6 kgs with regular walk and yoga in about 4 months. I started to change my lifestyle influenced by my Yoga group. I started drinking water in the morning before warm-up, started carrying food from home to office, started to ensure, I slept on time to wake up for my fitness pursuits.

In the midst of my fitness journey, one day I came across GOQii in my office. It was being offered as a trial to all VPs in my organisation. I got one as well. Unlike other times where I have been introduced to a program and, I chose to not be active, this time around I took it very seriously. I thoroughly understood what GOQii does. I had an introductory call from my coach to set up goals for myself. I liked the discipline and methodical approach of GOQii. Some of my peers who were introduced to the same program used to joke about coach chasing them up for an appointment. But, having gone through a disease scare, I felt this was important and being pushed by a coach was needed. In fact, it’s the discipline and the routine set by my coach that helped me shed another 6 kgs within 6 months.

Although, I started slow. My initial goals were very basic – drink 3-litre water daily, walk 5000 steps a day, have minimum 6 hours of sleep, have smaller portions of meals more frequently (I started to have 5 smaller meals, rather than 3 big meals). I tried some simple changes – walk/cycle rather than using the car for short distances, climbing steps rather than taking the elevator, perform regular stretches to increase my activity levels. I started recording my Yoga sessions to be able to continue with Yoga during my official travels outside of Bengaluru. Food for me during international travels remained a challenge. Each time I travelled overseas, I came back with 1 Kg added in 2 weeks trip.

GOQii coaches are well trained and I have been lucky to always get a good coach. I have been a unique case of having had 7 coaches in a span of a year. 3 coaches went on long leave and each time I felt very sad about losing a good coach. On the positive note though, having the wisdom of more coaches is valuable as well. While I found one of them too easy on me and hence wanted a more pushy coach, there were two of them who pushed me beyond my stamina. Although one of my goals was weight reduction, my first priority was to get fit. I realized despite my trying, body did not cooperate. I chose to ask for a coach who would have coached age group of 40-50 women. I then found the right coach as per my needs and goals set. I am happy with my current coach Pooja Rao now.

I feel very good about myself now. My coach has slowly made me realize that I could have the right nutrition I need and could have a balanced meal with low carbohydrates. She regularly looks at my logs, suggests me any changes to food if required, has advised me on sleep, water, exercises, nutrition, etc. I feel motivated to continue trying various activities.

Over the last year, I have reduced a total of 12 kgs. Apart from my step count, Yoga/meditation and balanced food, I have been an active cyclist. I had discontinued music many years back and got back to practising music now. A month back, I also joined Salsa to add a fun activity that can also contribute to fitness. I feel lighter and feel encouraged to try more activities. I have built my stamina over the last year. I walk 15-20k steps a day, apart from 45-60 minutes of Yoga every day.

3 months back I felt encouraged enough to start with high-intensity workouts. While my knees cooperated, I realised I needed 2 hours daytime sleep to cope with 30-45 minutes of high-intensity workout. I decided to take the advice of the GOQii doctor, who asked me to check on Vitamins B12, D3 levels as I felt fatigued.

Thanks to two consultations with GOQii doctor Viral Thakkar, which I found very helpful, I realized that I needed to first address my vitamin deficiency levels to be ready for more intensive workouts.

I am encouraged to see friends who have participated in marathons, given I am able to do 10-12 km fast walk, I am now feeling motivated to someday run a marathon. Given, I am an older age group and not an athlete in my early years, I am hoping will be able to make a beginning someday soon.

The best part of GOQii is that it not only gets you fit but also socially responsible. The karma points that we earn to be active can be donated to various causes listed on GOQii’s karma platform. To date, I have donated approximately 10000 Karma points (~1000 points earned every month based on my activity).

Health is wealth. In the busy lives that we lead, health keeps becoming a distant dream and ailments keep getting added. GOQii is leveraging simple tips combined with human connect from its coaches to help people be healthy. Good health is important and it is easily accomplished by making fitness a part of daily routine and learning to live healthily.

What does coach Pooja Rao think of her player Renu Rajani

Renu is a very focused and a determined player. Despite not having coached her from day one of she getting on to the platform, the one factor I realized about her is that she is extremely hardworking and puts in a lot of efforts to achieve her goals.

The main challenge with Renu is that she has a lot of travelling in her schedule it may be domestic or international due to which being on track with her exercise and food is always a challenge, never the less she tries to make it up once she is back by setting new targets for herself.

The best thing about Renu is, she understands the portion control of her meal very well which is a challenge with all new players and once that is understood then controlling food becomes easy.

When it comes to exercise, she is open to trying out new things like cycling, yoga, HIIT, salsa-dancing and now new challenge is to participate in a Marathon.

Having a history of thyroid losing weight is always a bigger challenge and despite her lifestyle, she has still managed to drop 10 kg by working twice as hard as a normal individual.

At 50, she epitomizes the adage- “It’s never too late to begin “ completely.