Archives for March 2018

March 31, 2018 By GOQii Leave a Comment

“Take care of your body, it’s the only place you have to live”: Chirag

Chirag

Being fit isn’t something you can achieve and check off your list. It’s a lifelong journey during which we can always work on improvements.

Although having been an avid cyclist for the past 10 years, a full-fledged fitness journey for Chirag started only 4 years ago when he became a fitness trainer. Prior to embarking on the fitness journey, he was a dancer and a choreographer. For Chirag, just working out on a Sunday morning or any one day of the week is not good enough. Hence, he works out daily. It takes patience, time and consistency to achieve a fitness goal. He cycles to work and also indulges in Aerobics, muscle strengthening along with a healthy diet. He is a regular at Active Sunday’s in Bengaluru as he loves the idea of working out in groups as it’s calm and peaceful. His health message to all is, “Take care of your body, it’s the only place you have to live”.

March 29, 2018 By Subarna Ghosal 3 Comments

Rice Bran Oil and its 7 benefits

‘Good health is a boon’

According to World Health Organisation (WHO),definition of Health states :“Health is a state of mental, physical and social wellbeing and not merely the absence of any disease or infirmity”.

A lot matters on what we eat, how it is prepared and when we consume that food. One of the main ingredients that we Indian use in our food preparation is Oil. The usage of the right oil and how much oil you use in your meal preparation can make or break your health. Hence, choosing the right kind of fat/oil is important. It is even more crucial for people who lead an extremely busy lifestyle.

India is the second largest producer of rice in the world next to China, producing about 100 MMT every year. Rice bran oil(gamma oryzanol) is extracted from rice husk and germwhich is notable for its high smoke point of 232 °C (450 °F),longer shelf life and its mild flavour, making it suitable for high-temperature cooking methods such as stir-frying and deep-frying.

According to the latest recommendations by National Institute of Nutrition (NIN) and Indian Council of Medical Research (ICMR)the ideal fatty acid composition of an oil is 27-33% (saturated fatty acid): 33-40%(monounsaturated) : 27-33%(polyunsaturated) and rice bran oil is closest to this recommendation.Its percentages being SFA (24%): MUFA (42%): PUFA (34%). It has a balanced fatty acid profile.

Rice bran oil and its amazing benefits on our health:

There are innumerable good benefits on our health because it contains vital nutrients:

1) Ricebran oil contains Vitamin E in forms (Tocopherol and Tocotrienol),which are natural antioxidantsand help fighting free radicals,(free radicals are the dangerous by-products of cellular metabolism that can cause healthy cells to mutate into cancerous cells),as it helps to improve neurological functioning and balances the endocrine hormones.

2)Squalene,antioxidant in rice bran oil, works wonders in improving skin health as it acts like a natural moisturizer, prevents the formation of wrinkles and delays skin ageing protecting the skin from sun damage.

3)Oryzanol,antioxidant in this oil reduces cholesterol levels in your blood and liver. A low carbohydrate diet cooked in rice Bran Health Oil, helps reduce triglycerides (tg), reduces the bad cholesterol (LDL) and improves the good cholesterol to bad cholesterol ratio (HDL/LDL) which is very important for heart health.The World Health Organization (WHO) recommends rice bran oil as the best choice for improving serum cholesterol.

4)Rice brain oil is hypoallergenic so will not cause any allergic reactions when used in cooking, and can also calm your allergic reaction system in the body, preventing hyper-sensitivity to other unusual allergens.

5)Y-oryzanol, in rice bran oil, helps in curbing hot flashes and other symptoms of menopause. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)

6) I personally undertook a 60 day research in New Delhi, India, with about 300 people with mild to moderately high blood pressure participated. These 300 people were divided into three groups. One group was treated with a commonly used blood pressure lowering medication called a calcium-channel blocker (nifedipine). The second group was given the oil blend and told to use about an ounce each day in their meals while the third group received the calcium channel blocker and the oil blend.All three groups, with approximately an equal number of men and women, average age of 57, saw drops in their systolic blood pressure. Systolic blood pressure dropped an average of 14 points for those using only the oil blend and 16 points for those taking medication. Those using both saw a 36-point drop. Diastolic blood pressure also dropped significantly: 11 points for those eating the oil, 12 for those on medication and 24 for those using both

7)Rice Bran oil, in spite of having high calories and fat constituents, has the ability of controlling weight gain. Owing to its viscosity, the oil is not absorbed by food prepared in it. However, the health benefits and the flavour will be retained in the food reducing the calorific value of the food.

‘Last but not the least –‘Moderation is the key to good health’. Therefore, just like any other oil – its use is recommended in moderate amounts. NIN (National Institute of Nutrition) recommends 25 gm per day of oils and fats for adults with sedentary lifestyle while for individuals involved in hard physical work require 30 to 40 gm oils and fats. Diets of young children and adolescents should contain 30 to 50 gm per day of oils and fats.The oil is useful for post pregnancy external massage. It is completely safe to consume for pregnant women. But,it is always good to consult your doctor before having it during this period.

March 28, 2018 By Dr. Viral Thakkar 7 Comments

Household Chores, your way to health

I visited a village sometime back and was amazed at the physical strength of the women there. While I do not deny that the rural areas have their own set of health issues, but, it cannot be denied that women, due to the physical labour that they are involved in, are much stronger than many urban women.

The act of using a hand mill to grind wheat builds your hand muscles. Many women are farm labourers too and spend their early morning in the field which ensures that they are not Vitamin D deficient. Farm work itself provides exercise to upper and lower body, limbs. And guys, this is hard labour work.

Household chores are considered to be boring and financially worthless but we cannot deny that they are helpful in keeping many of us fit. You will not find many women with a bulging stomach in villages! This does not mean we all become farmers, but kick the laziness now to be healthy!

Dust with a lemon cleaner: Be happier

A citrusy scent is a potent mood booster, according to a 2014 Japanese study. Research shows that spending as little as ten minutes inhaling a citrus fruit can decrease the overall mood disturbance, a measure of tension, anxiety, depression, confusion, fatigue and anger. So carry a citrus flavored soap when you do your dishes. According to Ayurveda, you will be in touch with the water element of existence which is an instant mood elevator. This is also a great time to practice breathing exercises.

Clean up your garden!

People in the gardens are in touch with the energy of the earth and sun. According to Ayurveda, the energy from these two play a critical role in balancing one’s health. Apart from that, you breathe fresh & the vitamin D is critical for your health. In recent Swedish study it was found out that people with sedentary life style, spending most of their time indoors are likely to suffer from more cardiovascular diseases. Australian researchers discovered that a chemical released by freshly cut grass makes people feel more relaxed and more joyful.

Grow flowers and vegetables: Lower depression risk

Gardening is known to have reduced depression according to a study done in Norway. People diagnosed with depression spent six hours a week gardening; after a few months, they experienced a notable improvement in their depression symptoms, and their good moods continued for months after the study ended. Well, you might not be able to have gardens in cities, but get on with your small flower pots, indoor plants, or best, have a volunteer group, adopt a village and help the farmers!

Image Credit: http://christsoldiergirlfitness.com/wp-content/uploads/2014/08/chores.jpg

Chopping Vegetables

This extremely boring task is usually diverted to the maids in our houses in India. However, if you have the time, do it yourself with complete mindfulness. Ensure that every slice is of the same size and watch your breath. It is bound to increase your awareness and concentration.

A better sex life

According to a 2015 study from the University of Alberta. “If a partner isn’t pulling their weight in housework, either one will have to pick up the slack, or the chores will remain undone. This will develop tension and bitterness in the relationship, which will transfer into the bedroom,” according to Medical Daily. So all you orthodox men out there, share the chores for some awesome time in bed!

Every household chore is equivalent to an exercise in a gym or in a park. Did you know 30 minutes of ironing equals 11 minutes of step aerobics.Think of ironing as weight training for the upper body? Make sure that you stand up straight and work your arm muscles hard as you press down. And remember to change hands regularly, so that you don’t end up with one arm more muscular than the other.

For a complete work out, play with your children in your garden, run after them and trust me you won’t go fat! Be happy! Be healthy!

Track these yourself with your GOQii band!

March 26, 2018 By Anubha Sahu 3 Comments

6 Fitness goals to get you into awesome shape

“Fitness is not about being better than someone else…It’s about being better than you used to be”

The term ‘Fitness’ is very common among people now. Whenever we talk about fitness the only thing which comes to the mind is weight management. But, let me tell you that fitness is not only about weight loss or gain but increased inner strength which gives you extra energy to the body as well as to your soul.

So sharing some fitness goals with all you out there. These goals should help you to remain fit and confident if you spare some time out of your busy schedule.

Here it goes-

runningprecautions

1) Running:

Run 10km: A classic goal for those who want to get into running. Start small initially if you are not into running and then slowly get to the large goal of accomplishing 10Km. Benefits of running are not only physiologic but also psychological. Physiological benefits include cardiovascular fitness, weight loss, and improved upper and lower body strength. The often overlooked mental and emotional benefits include not only the sense of accomplishment after finishing the run but, also the self-confidence gained from reaching such a goal.

2) Yoga:

Yoga requires minimal equipment, provides stretching without stressing the joints, and can improve stress levels and posture. Individuals new to yoga should begin slowly, ideally with an experienced instructor so poses and postures can be corrected and not lead to injuries.

Three good yoga poses to master include:

Tadasana_2276

(i) Mountain Pose (Tadasana): Improve your body awareness, balance, and posture. Stand with big toes touching. Lift up your toes and let them fan out, then drop back down, creating a solid base. Bring your weight evenly to all parts of your feet. Tighten your quadriceps, allowing your kneecaps to rise. Rotate both thighs inward, tucking in your tailbone. Tighten your belly; widen your collar bones, making sure shoulders are parallel to the pelvis. Keep your neck long, and your shoulder blades down and back.

image source: Yoga Basic

warrior-2

(ii) Warrior Pose: This pose lengthens the front of our bodies. Much of our day is spent sitting; and by stretching the front thigh muscle. It can improve our posture and can help with low back pain.

(iii) Bridge Pose: This pose address two areas where women want to improve: the buttocks and inner thigh.

1ff5e92d3ddb2461_bridge-xxxlarge_1

3) Plyometric moves: Plyometric moves are jumping exercises so adding a hop, skip, and a jump to your workouts boosts fat-burning and uses muscles which you don’t use normally in your daily routine. Do them prior to your workout and after a thorough warm-up. Repeat each for 10 seconds, or five jumps.

TwoPlyometric moves to master include:

(i) Squat Hops: Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat position. Then without counter-movement and without the use of your arms, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees.

squat-hops

agility42

(ii) Slam Hops: Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction.

image source: SportPlan

4. Swimming:

Swimming can have a positive impact on body fat, insulin levels, and overall health. If you are swimming for 30 minutes at a moderate intensity three times a week then you will lose more weight, experience improved body-fat distribution, and insulin in the short term.

Dan-Wallace-Swimming-Worl-009

Do 25 Push-Ups:

Mastering the ability to perform 25 Push-ups is a very reasonable, realistic, and attainable goal for most women. Benefits include upper-body strength in the chest (pectorals), shoulder girdle (scapular stabilizers), and arms (triceps). Push-Ups require no equipment and can be varied in many ways to train different muscle groups(i.e. a closer grip targets triceps). Aesthetically, Push-Ups develop the pectorals muscles of the chest, which help to prevent breast sagging as the women age.

1104-pushup

Add Sprinting to your routine:

Sprinting is one of the best ways to tone the glutes, and when practised as intervals, sprinting can also speed up calorie burning. Adding sprint training to your running routine has a number of benefits. The initial benefit comes simply from the variation in the workout, which prevents boredom. This type of training should be added gradually to avoid overuse injuries.

shutterstock_75395563

Try this: 30 to 60 seconds of sprinting alternating with 60 seconds of light jogging; repeat for 10 or more minutes. Adjust the intensity of the active phase and length of the rest phase according to your fitness level.

So, think of your workouts as important meetings you have scheduled with yourself and be proud of each step you take towards reaching that goal and the result is for sure “FITNESS” and an ‘Awesome Looking You’