Azra Faizan, Author at GOQii

May 23, 2017 By Azra Faizan 22 Comments

Why you need to strengthen your core?

‘You need to work on strengthening the core’

‘Why not start with some core strengthening exercises’

How often have you heard this line from a fitness trainer/doctor/health coach??

Now, how many of you know exactly what the core is?? My guess would be ‘we have a general idea, though not sure’

So let me try and explain first, what ‘the core’ is…

I do not want to bore you with the scientific names of the muscles consisting of the core, which I’m sure nobody would understand and everybody would just scroll over.

So to make it simple, the core of the body is broadly considered to be the torso.

It is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. The major muscles of the core reside in the area of the belly and the mid and lower back, and peripherally include the hips, the shoulders and the neck.

It is incorporated in almost every movement of the human body. Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.

The core forms a sturdy central link between your upper and lower body. Much like the trunk of a tree, core muscles need to be strong yet flexible. A weak or inflexible core drains power from many movements and can make it downright difficult to do some.

Functions:

Contains and protects the internal organs –You will notice that this part of your body (core) doesn’t have many bones, except for the spine and some floating ribs, yet it contains many important internal organs that need to be kept safe and sound. Without the bony structure to rely on, the entire area needs to be wrapped up tightly to maintain the integrity of its contents. So I like to think of our core musculature as a tightly wrapped package protecting the internal organs.

Ensures greater mobility of the spine and trunk –Because of the way our core musculature is organized, it allows a great range of movement in the trunk. It allows us to bend forward, backwards, sideways, twist and do combinations of those.

Stabilizes the top part of the body over the bottom part- the core determines to a large part a person’s posture. In all, the human anatomy is built to take force upon the bones and direct autonomic force, through various joints, in the desired direction. The core muscles align the spine, ribs, and pelvis of a person to resist a specific force, whether static or dynamic.

Controls the pelvic-lumbar relationship – The core is used to stabilize the thorax and the pelvis during dynamic movement and it also provides internal pressure to expel substances such as urine (continence),feces, air, vomit and also for labor and childbirth in women,

Core Stability:

In essence, core stability means ‘stability of the spine’, ‘core strength’ is the ability to support your spine and keep your body stable and balanced. It is the strength that allows you to perform manual tasks safely and effectively in everyday life.

There are “five different components of core stability: strength, endurance, flexibility, motor control, and function”. Without motor control and function, the other three components are useless, like a fish flopping out of water no matter how strong you are or how much endurance you have.

I like to believe that core strength is as vital as most of the major organs in the body, let me tell you why –

Muscular tone helps blood circulate more effectively once it’s pumped from your heart. Core muscles are no exception, and when your core is strong you can notice an improvement in blood circulation.
Core stability promotes healthierdigestion. The digestive system contains a lot of blood vessels and when the core area is stagnant, the whole digestive system may feel more sluggish too. You may see increased bloating, discomfort, and indigestion associated with meals. The digestive system also contains a large and essential part of the immune system. Core strength can help support your body’s immunity too as it rounds out healthy digestion and circulation.

Because the diaphragm is located near the core, core strength promotes deeper and higher quality breathing.
Because the pelvis is located near the core, women may find relief from cramps and PMS around the menstrual cycle after strengthening core muscles. Women use their core muscles during labor and delivery too, and having a strong core, help in an easier labor.
Finally, the physical balance that comes from supporting your core can extend to yourmental-emotional health as well. Physical balance promotes a sense of calm, steadiness, and support.

How to Measure your core strength –

Let’s end with a fun activity!!

Let’s all of us measure our core strength, this way even people with regular exercise (including me) will know where we stand and how much further we need to work for a strong core..

Core Muscle Strength & Stability Test was designed by Brian Mackenzie, a senior athletics coach with UK Athletics, the United Kingdom’s National Governing body for Track and Field Athletics.

Preferably use a mat for performing this test, to get accurate results.

Position a stop watch where you can easily see it
Start in the Plank Exercise Position (elbows on the ground)
Hold for 60 seconds
Lift your right arm off the ground, Hold for 15 seconds
Return your right arm to the ground and lift the left arm off the ground, Hold for 15 seconds
Return your left arm to the ground and lift the right leg off the ground, Hold for 15 seconds
Return your right leg to the ground and lift the left leg off the ground, Hold for 15 seconds
Lift your left leg and right arm off the ground. Hold for 15 seconds
Return you left leg and right arm to the ground
Lift your right leg and left arm off the ground, Hold for 15 seconds
Return to the Plank Exercise Position (elbows on the ground), Hold this position for 30 seconds

Results

Good Core Strength
If you can complete the test fully, you have good core strength.

Poor Core Strength
if you cannot complete the test fully, your core strength needs improvement.
Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. People with poor core strength are more likely to suffer from back injuries, and the likelihood of other peripheral injuries also increases in those with a weak core

This results in wasted energy and poor biomechanics.

If you are unable to complete the test practice the routine three or four times each week until you improve.

By comparing your results over time, you will note improvements or declines in core strength.

July 14, 2016 By Azra Faizan 4 Comments

Skip the Chips …..But not the CRISPS ….

We all have an inner child in us, which chooses to surface every time there are chips or other oily fried snacks in the vicinity.

Many of us indulge in these chips/crunchy cravings of ours while we are around our kids. And this is true from my own personal experience.

So why give up our crunchy snacks, and why make are kids give it up too. Kids don’t know the difference between healthy and junk, all they want is tasty snacks – and as my son adorably describes all crispy snacks – “Food that makes noise”.

All we need to do is change our perception, and put in a little effort, and I can assure you or your child would never want to pick up that packet of potato chips again.

I’ve put together a list of healthy snacks to satisfy our crispy cravings. Always remember any snack should be served in a small or medium sized bowl, as moderation is a key to good health.

I understand the time constraints that many of you face, and would want the easiest and quickest possible recipes available, so I’ve styled by list starting with the easiest and ending with recipes that require a bit more effort to make. I assure you all the recipes are extremely satisfying with the added bonus of being packed with healthy nutrients.

Roasted Fox nuts : Popularly called Makhana in India, it’s the easiest of the lot and packed with health benefits. Why open a packet of cheese puffs, if you have Fox nuts at hand. Just heat a teaspoon of ghee or oil, add a hand full of fox nuts and roast for 2 – 3 minutes. And Enjoy.

Shelf life –Fox nuts lose their crunch if stored too long and are best eaten on the same day. But they are so easy to make, that it’s not even a bother to make daily if required.

Popcorn – Popcorn is an all-time favourite and can go both ways on your health balance. Buy a pack of pre-seasoned, ready to pop, packet of microwave popcorn and you are loading yourself with excessive salt and preservatives and most probably even trans fats. Whereas pop a cup of natural popcorn on your stove with a teaspoon of butter or oil and you have a wonderful, light and healthy snack which you can season any way you want.

Shelf life – can be kept in an airtight container for 1 – 2 days.

Chapati (Roasted wheat bread) crisps – An alternate to your packet of air filled, trans fats laden packet of potato chips.

Just cut up some day old chapattis (whole wheat breads) into triangles or squares or however you like. Toss it with 2 teaspoons of oil and any spice or seasoning you want – I prefer mine with garlic powder, a pinch of salt, pepper and oregano. Bake in a preheated oven at 160°C for 10 – 12 minutes, toss once check for crunchiness and bake for another 6 – 8 minutes. And Enjoy.

This recipe can also be made with whole wheat pita bread.

Shelf life – can be kept in an airtight container for up to two days – that is if they last that long.

Baked Sweet potato or banana chips –

Yes chips, I know I initially said skip the chips, but I meant the fried kind. There is nothing wrong in baking your chips. And trust me the sweet potato ones are the best. Because of their mildly sweet flavor, they hardly require any salt.

Turn the oven to 200°C and line a baking tray with foil.

Thinly slice your sweet potato and put in a bowl of chilled water. Pat the sweet potato slices dry with some kitchen paper or a clean towel and arrange on the tray.
Mix with 2 tsp of oil and lightly stir to coat all sides.
Spread them out again so they are mainly in contact with the foil.
Bake for 8 – 10 minutes until golden brown, turning once half way through. Keep an eye on them towards the end as they can quickly turn from done to burnt.

Shelf life – 2 – 3 days in an airtight container.

Puffed Rice Mixture (Kurmura chivda) – This is a favorite with my son, and he actually prefers these over a packet of store bought snacks or banana chips. And I am not kidding. The best part of this recipe is you can add whatever you like.

1 – 2 cups of Mouri or Puffed Rice (As much as you want)

Hand full of Roasted Chickpea/Roasted peanuts/Roasted Foxnuts

2 tsp oil
Mustard seeds
Cumin seeds
Curry leaves
Flax seeds & sesame seeds
Turmeric powder
Chilli powder and salt

Heat oil in a pan, temper with mustard seeds, curry leaves, cumin seeds, flax seeds and sesame seeds (you can even add chopped green chilies if you prefer it spicier). Add all the dry spices and then add the puffed rice or Kurmura and roast thoroughly till is gives of a nice aroma and is well coated with the spices. Turn of the heat and add the whole grams/peanuts/foxnuts or a bit of everything.

Shelf life – 4 -5 days in an air tight container

Roasted chickpeas – This is a more recent addition to my list, tried it after I read a bit about it on the net, and wasn’t really convinced how chickpeas would taste in a crunchy form, or if they would even turn crunchy. But all my doubts were put to rest after I actually tried and tasted it. It’s the best protein packed snack I can recommend to anyone be it someone looking for weight loss, weight gain, muscle gain or just for plain munching. The recipe is also pretty simple to follow.

1 cup boiled chickpeas – not made very soft, or you could say semi – boiled.
2 tbsp oil

Seasonings of your choice.

Boil your chickpeas after soaking them overnight and boil either in a sauce pan with sufficient water. Or in a pressure cooker for a 1 -2 whistles. Drain and dry the boiled chick peas thoroughly, the lesser the moisture the quicker it takes to roast. Mix with oil and salt. Roast in a preheated oven at 200 °C for 15 minutes, toss and roast for another 10 minutes or until crunchy. Mix with other seasonings of spices.

After the success of the recipe I thought to myself why stick with only chickpeas and tried the same recipe with some other pulses as well. Like whole green gram (moong), White peas (Vatanas) and green peas. All of these turn crunchy and are tasty the same way.

You could also make a crunchy pulse mix to munch in the evenings.

Shelf Life – 1 – 2 days in an airtight container – though mine didn’t last that long.

Baked crispy Okra – this one is actually more of a lunch side than a snack, but still falls in the crispy category. And again usually made to special requests from my little one.

It’s actually a traditional recipe in Gujarat in Western India. This is normally deep fried. All I’ve done is just baked it instead of frying it with the same results.

Okra (Bhindi) sliced into thin strips

1 tbsp Chickpea Flour
1 tsp oil
Salt
Red chilli powder
Dry Mango powder (Amchur)
Cumin seed (Jeera) powder

Mix all the ingredient with the Okra and keep for 30 minutes, spread out on a greased oven dish and bake at 160 °c in a pre – heated oven for 10 minutes. Stir once and bake again for 10 minutes or until crispy.

Shelf life – Eat on the same day prepared as it doesn’t keep

Multigrain / sweet potato / pumpkin crackers.

Last but not the least, homemade crackers, with the added goodness of pumkin or sweet potato. I love these, they are extremely healthy, but yes they are also a bit tedious.

1 cup whole wheat flour
1/2 cup ragi/nachni flour (or any flour blend you chose to use)
2 tbsp toasted flaxseed (ground or whole)
1 teaspoons baking powder
1/2 teaspoon salt
3 tablespoons butter
1 cup of sweet potato puree (two small boiled sweet potatoes mashed with 1/4 cup milk)
1 teaspoon sugar
1 tsp garlic powder (optional)
2 tsp mixed herbs (optional)
pepper or paprika (optional)
sesame seed to top
kalonji (nigella) seeds to top

Method:

Preheat oven to 170 degrees.

Sift flour, baking powder, sugar and salt together into a large bowl. Place sifted flour mixture, butter, flax seeds and herbs and spices in the bowl of your food processor and pulse for a few times, until the mixture resembles bread crumbs.

Add the sweet potato puree and pulse a few more times.

The dough should blend together.If you find that it has dried a little you could add a bit of milk but, be careful not to make it too soft. Knead the dough with your hand and divide it into 4 – 5 large portions.

Roll each portion as thin as you can, an easy tip for rolling thin portions is to roll them in between wax paper or cling wrap. If you want to top them with sesame seeds, sprinkle sesame seeds on top and roll once with your rolling pin to seal the seeds. Cut into any desired shape and bake in the preheated oven for 10 minutes.

You can also store half the dough in the freezer for later use.

Shelf – life – keeps easily for a week in an airtight container.

NOTE: All recipes are a regular in my kitchen and have passed quality and taste tests by my 3 year old son.