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About Amrozia Sayyed

A Masters in Food Science and Nutrition from SNDT Women’s University, Mumbai, Amrozia Sayyed she has interned with reputed hospitals like Lilavati. She also has had the experience of working in a Microbiology lab at Taj Sats Air Catering.
As a nutritionist she believes in holistic health which not only includes diet and exercise but also emotional wellbeing. She follows two fitness mantras- breathing exercise which keeps her stress free and brisk walking to keep her active and fit throughout the day. At GOQii she finds the concept of giving back or Karma as they call it very motivating. She is encouraged by the motto ‘sweat for good’ which is all about utilising your positive energy to the fullest. Apart from this, her best leisure time activity or mood lifter is to draw, paint or sketch.

April 17, 2015 By Amrozia Sayyed 2 Comments

For your eyes only!

Eyes

As fitness personnel, our focus is on one muscle of our body daily. Having said that I would say let’s   not neglect the very sensitive part of our body which is our beautiful eyes.

I remember as a kid attending yoga sessions in school during our physical training class. Our teachers took so much effort and tried bringing awareness of exercise among us at a very young age. Talking about school, the eye yoga session, I remember was something very funny we did and at the same time enjoyable and less time consuming. It was an easy exercise and we were sure to get some spare time in the end to play some outdoor games on our own.

As it is said eye is the Lamp of our body and it sure deserves some special attention and care. Few exercises will surely help to improve flexibility, strengthen the muscle and improve for better and sharper vision. Today, both children and adults are exposed a lot to television, computer, tab, mobile etc. Even our break time is all about browsing through internet, reading, whatsapping, etc.

A small 5 to 10 minutes break is all that is needed for your eyes!

Following are some exercises that you can try at your desk, before bed, during office break or anytime you want.

Right and left movement: Select a centre point as you sit and slowly move your eyes left, stretch, hold and back to center point. Do the same for the right side. Repeat the movement 4-5 times. Slowly close your eyes and relax.

Up and down movement: Keep your centre point and slowly move your eyes up , stretch and hold and back to center point. Now slowly move your sight downwards, stretch and hold and back to center point. Repeat the movement 4-5 times. Slowly close your eyes and relax.

Upper right & lower left and upper left & lower right: This is slant movement. From your center point to upper right hold and stretch. Back to center point and then slowly to the lower left. Hold and stretch. Repeat 4-5 times. Do the same for the other side that is upper left and lower right. Hold and stretch and repeat 4-5 times. At the end of it close your eyes and relax.

Circular motion : This movement is two types clockwise and anti clock direction. Make a big circle as big as possible. Repeat 4-5 times.

Near and far: keep your right hand straight at your eye level with thumbs up and make it as a center point. Now the movement is look at your nose, thumb. somewhere far, back to thumb, nose and repeat the same. At the end it close your eyes and relax.

Heat: Rub your palms slowly till little heat is generated. Place it over your eyes like a cup without touching the eye lids. Open your eyes slowly while your palms are still over your face. Feel the heat moving inside.

Pamper more if you have some extra time: Dip some cotton in sterilize rose water (if required put cold rose water) and place it over your eyes for some time. Eye pack can also be used at the end of the exercise as a treat.

February 9, 2015 By Amrozia Sayyed 4 Comments

Preparing the body for pregnancy

pregnancy-tips

Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step”  And therefore why not start the very first that is conception be on a healthy note!

Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.

Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….

1 2 3…I wanna be fat free:

pregnancy-care (1)

Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.

Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc  seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.

In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.

But, ladies all these can be managed with simplest remedy that is exercise and eating right…

So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.

Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.

Most wanted- Folic acid and iron:

Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.

To lower down  the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.

Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.

Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.

Healthy omegas:

We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.

Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.

Get that dose of Antioxidants daily:

Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning.  The DNA is also protected from antioxidant which forms as a base to the child’s development.

Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc

Keep away from stress :

It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger  ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.

Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress.  Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.

September 29, 2014 By Amrozia Sayyed 12 Comments

Celebrity oil: Rice bran oil

rice bran oil

There are number of cooking oils available in the market and recommended by experts which commonly includes Rice bran oil, olive oil, canola oil and mustard oil. All these have been found to be better options compared to other vegetable oil available in the market. Olive oil has high level of omega 3 fatty acids beneficial for heart.  Canola oil too has good amount of omega 3 fatty acids but not available easily and is expensive too just like olive oil. Olive oil cannot be used for frying purpose because of low smoke point. Mustard oil has specific taste which is not liked by all.

 

Rice bran oil is one of the most trending oil in the market today. As the health benefits were identified, this oil gained lot of attention and today it is the recommended oil to all. There are television advertisements marketing its healthy benefits.  With people getting increasingly health consciousness they are turning to healthy food options too. Rice bran oil can replace other oils and has been associated with many health benefits to human body.

This oil is extracted from rice bran, a byproduct from rice milling. It has ideal fatty acid profile which makes it a better option compared to other oil. It has high Vitamin E level and many other antioxidant compounds such as oryzonal, polyphenols, polysterols etc. And therefore has a better shelf life too. This oil is also said to absorb less while cooking and therefore indirectly contributes to low intake of calories in the diet.

Poor lifestyle choices such as consumption of unhealthy food that is high in fat, less activity, no exercise has increased the incidence of many medical conditions especially heart problems like blood pressure, high cholesterol, stroke etc. So there is a need to make few good food choices in our kitchen which may lessen or reduce the incidence of such conditions.

Many studies have shown a positive association between rice bran oil and healthy heart mainly because of the antioxidant compounds present in it. It is also found to lower bad cholesterol (VLDL, LDL,TG) and increase the good cholesterol (HDL). Rice bran oil also has high smoke value which makes it perfect for deep frying and other cooking process.

Apart from health benefits, being a source from a byproduct it is also said to be consumer friendly oil because the cost of the oil is not very much different from other high grade vegetable oil.

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