GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

May 23, 2017 By Azra Faizan 22 Comments

Why you need to strengthen your core?

plank-variations

‘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.

Untitled

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:

  1. 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.
  1. 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.
  1. 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.

  1. Position a stop watch where you can easily see it
  2. Start in the Plank Exercise Position (elbows on the ground)
    Hold for 60 seconds
  3. Lift your right arm off the ground, Hold for 15 seconds
  4. Return your right arm to the ground and lift the left arm off the ground, Hold for 15 seconds
  5. Return your left arm to the ground and lift the right leg off the ground, Hold for 15 seconds
  6. Return your right leg to the ground and lift the left leg off the ground, Hold for 15 seconds
  7. Lift your left leg and right arm off the ground. Hold for 15 seconds
  8. Return you left leg and right arm to the ground
  9. Lift your right leg and left arm off the ground, Hold for 15 seconds
  10. 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 ….

borugula-upma

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.

  1. 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.

roasted-makhana

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.

  1. 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.

Popcorn1

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

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

Crispy-Baked-Tortilla-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.

  1. 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.

  1. 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.

borugula-upma1111

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

  1. 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.

roasted-chickpeas-garbanzo-beans-3144

 

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.

  1. 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.

okra_3

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

  1. Multigrain / sweet potato / pumpkin crackers.

MultiGrain_Crackers_With_Sesame_Seeds_Chives_And_Chili_Flakes

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.

  • « Previous Page
  • 1
  • 2

Search

Recent Posts

  • Why Cycling Is One Of The Best Ways To Stay Active!
  • How The Circadian Rhythm Affects Your Health
  • The Incredible Benefits Of Milk You Might Not Know
  • 11 Real Reasons Why Tobacco is Bad!
  • Effective Stretches For Muscle Recovery After A Workout

Stay Updated

Archives

  • June 2023 (3)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (29)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (28)
  • May 2022 (20)
  • April 2022 (16)
  • March 2022 (17)
  • February 2022 (21)
  • January 2022 (23)
  • December 2021 (15)
  • November 2021 (13)
  • October 2021 (13)
  • September 2021 (10)
  • August 2021 (15)
  • July 2021 (14)
  • June 2021 (19)
  • May 2021 (16)
  • April 2021 (15)
  • March 2021 (15)
  • February 2021 (9)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (12)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (7)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (13)
  • January 2019 (18)
  • December 2018 (13)
  • November 2018 (8)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (22)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (22)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Ahmad Najib

How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, … [Read More...]

Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before GOQii  Digvijay Singh, a 63 year old retired public sector […]

GOQii Trail Challenge Kamal Chandran

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head – HR at GOQii, who participated in the GOQii Trail Challenge, in her own words.   Seeking A […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii