About CHARMI GOGRI

Charmi has been in the field of nutrition since last 5 years and has completed her Post-graduation degree in Food science and Nutrition from SNDT University, Mumbai. In the past, She has had the privilege of being associated with multilateral organization like UNICEF and leading biscuit company, Britannia as an Intern. She believes, “We are what we eat and what we think”. According to her, scripted diet plans are just for temporary satisfaction however for long term results, a positive approach to lifestyle modification becomes mandatory. A shift from sedentary to active lifestyle approach as is followed at GOQii has motivated her to join the organisation and is charged up to change many a lifestyle by coaching them. Her daily mantra for fitness is Surya Namaskar, Pranayam and TABATA. She is passionate about candid photography and charcoal painting. She also believe that, there are greater chances of succeeding in any effort when we have enough motivation and inspiration. She practices what she preaches.

September 2, 2018 By CHARMI GOGRI 1 Comment

Healing power of herbs and spices-Part 2

I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan salts, Parsley, Paprika to name a few…

Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength and prevent One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

September 1, 2018 By CHARMI GOGRI 3 Comments

Healing power of herbs and spices – Part 1

Cooking without spices is like having a dance party without music; the two just go together. These power packed tiny ingredients have a lot to offer apart from flavoring. Yes! I’ve heard plenty of stories of people who have healed various health problems through food. As Hippocrates, the famous Greek Physician once said, “Let food be thy medicine and medicine be thy food.” This makes it clear that people are aware that food can be used to treat or prevent health conditions. Most of us in the field of holistic medicine could spend hours discussing different approaches to food and diet. However, I think that we often overlook the power of a diet in terms of the abundance of benefits spices and herbs present in the food have to offer.

The history of spices is simply fascinating. It’s testimony to the fact that wars were fought over spices and kingdoms were lost over them. Spices were recognized as powerful medicine way back in 2600 BC. These herbs and spines not only add interest to our plates and palates, but they promote health in incredibly powerful ways. Ideally, the leaf of a plant used in cooking may be referred to as herb, and any other part of the plant, often dried, as a spice.

Spices can be the buds (eg. cloves), bark (eg.cinnamon), roots (eg. ginger), berries (eg. peppercorns), aromatic seeds (eg. cumin), and even the stigma of a flower (eg. saffron). Many of the aromatic seeds known as spices are actually gathered from plants when they have finished flowering. A familiar example would be coriander, with the leaves being referred to as herb, and the dried seeds as a spice.

Below is an extensive list of spices and herbs (Described in alphabetic order; Doesn’t mean it is in the order of their importance/benefits) that are worth adding to your culinary list owing to their key health benefits. We have split the blog into two parts for easy reading.

Amchur: Amchoor or Amchur, also referred to as mango powder, is a fruity spice powder made from dried unripe green mangoes and is used as a citrusy seasoning. Mostly it’s used in Chutneys and Indian curries. Due to its high iron content it is popularly recommended for Anemia and Pregnant women. Also, it’s believed to reduce acidity and improve digestion.

Asafoetida: The lingering odour of Asafoetida has given it many names like Devil’s dung and stinking gum. It’s commonly known as Hing in India. It’s warm in nature and that probably explains the reason it helps to increase the digestive enzymes. It helps reduce flatulence, digestive disorders, prevents constipation and is an excellent laxative. A pinch of asafoetida can be taken with buttermilk/water to reduce flatulence and cleanse the digestive system. Also, It’s believed to relieve menstrual pain. The active component of Asafoetida, coumarins can thin the blood and is believed to be anti-coagulant. Also, helps lower blood pressure.

Black peppercorns : Also known as Kali Mirch. Piperine is the active ingredient in black pepper, and it has been shown to jumpstart digestion, prevent certain cancers and heart disease, lower blood pressure, and prevent arthritis. Cases show that it has cholesterol lowering properties and help in cardiac function recovery especially after a heart attack. Overnight soaked peppercorns if consumed next day while having breakfast relieves migraine problem for most of them. The outer layer of peppercorn assists in the breakdown of fat cells. Therefore, peppery foods are a good way to help you shed weight The antibacterial property of black pepper helps to fight against infections and insect bites.

Basil: Also known as Tulsi in India and considered auspicious has medicinal usage extending from reducing ill effects of radiotherapy of cancer to optimizing kidney function to keeping cough and fever at bay. This herb has lot to offer. The strong anti-bacterial properties of Basil are known from years and hence owing to this property, basil is valued for its anti inflammatory The active components i.e. eugenol and rosmarinic acid present in basil boosts production of serotonin and dopamine in brain. This could lead to sunnier mood in as little as 3 days. Basil also has a strengthening effect on kidney functioning. Consuming 5-6 leaves with water or crushing leaves to make juice and having with equal proportion of honey on a regular basis will improve overall kidney functioning and also aids in facilitating kidney stones through the urinary tract. Basil is a key ingredient in cough syrups and expectorants. Basil leaves can be used in the treatment of fever and common cold. Chewing some fresh basil leaves for relief from colds and flus is the best possible thing to treat naturally. Usually Smokers are prone for respiratory disorders and cancer. For both these, Tulsi is ideal. Having said that, care needs to be taken while handling this herb as the oils in basil are highly volatile, it is best to add the herb at the end of the cooking process, so it will retain its maximum essence and flavour !

Bay Leaf : Bay leaves popularly known as Tej Patta are one of the main ingredients added to the popular Indian spice mix i.e. Garam Masala. Bay leaves help strengthen immune system and ward off urinary tract infection. Bay leaves have a very strong effect on the gut health. It helps in stimulating urination as a diuretic, which decreases the toxicity of the body, but can also stimulate vomiting (as an emetic) when something toxic has been consumed.

Cardamom : Cardamom also known as Elaichi have aromatic and warming properties. They are believed to stimulate appetite and enhance digestion. It helps in stimulation and regular excretion of gastric juices. It helps in balancing these acids in cases of acidity, thus providing relief during heart burns. Those suffering from flatulence and gas gets a good relief when they chew cardamom after a meal. This helps those suffering from. Cardamom is also beneficial in relieving stomach cramps, hiccups, nausea, vomiting as well as constipation. Apart from health benefits, It is also valued for improving oral hygiene and eradicate fowl breathe.

Carom seeds : These tiny seeds are popularly known as Ajwain or bishop’s weed in Indian Market. Ajwain contains high levels of thymol, a compound, which aids the release of gastric juices from the stomach which makes Ajwain`excellent indigestion reliever. To add more, it helps to deal with flatulence, nausea and colicky pain in babies. Ajwain has properties that help reduce inflammation and soothes irritated nerves. Because of this, it acts a great remedy to stop hiccups

Cinnamon : Commonly known as Dalchini. Apart from its aroma and taste, the benefits of this spice can be attributed to its anti-bacterial, anti-fungal, anti-microbial and anti-clotting factor. Cinnamon is known for its role in the reduction of total and bad cholesterol (LDL) and increase in good cholesterol (HDL). It also helps improve insulin resistance and improves glucose tolerance in people with type 2 diabetes mellitus, thereby making it useful in diabetes management. Consuming Cinnamon plus honey has many benefits one of which is that it increases body’s metabolism and also helps in relieving gas and acidity.

Clove: Clove or Laung is a pungent aromatic floral bud. The most prominent and common use of clove is alleviating symptoms of toothache and dental decay. The anti-inflammatory and analgesic components present in clove helps to reduce the swelling around an infected tooth and relieve pain. Plus, their antiseptic property will help fight the infection in the affected area and prevent it from spreading. Apart from this, Eugenol present in clove prevents clotting of blood and in purifying blood.

Cumin: This spice which is native to Middle-East Asian region is one of the best spices to use to prevent and relieve gas. It is of beneficial to women after childbirth to shrink the uterus and increase breast milk. Cumin seeds (Jeera) also contains high amount of melatonin, which when consumed with bananas increases the production of chemicals within the brain. This combination helps beat

To be continued

August 10, 2018 By CHARMI GOGRI 36 Comments

Do’s and Don’ts of Yoga – Some RULES to bear in mind as you practice YOGA

An old friend asked me what is yoga? Her interpretation of people doing yoga was thus- people twisting and turning their bodies like pretzels, chanting and sitting like a statue, Is that Yoga ?

Well, I took this question as an opportunity to explain to my friend as well as many others about what is yoga and what are its basic dos and don’ts by writing this simple blog. My colleague Parwage has already written a piece yesterday on Yoga for the beginners: some myths and benefits and therefore will not delve deep into what is yoga. For novices however I will explain again that YOGA is a system- a holistic system of refining the body, the mind and the spirit in unison. Ultimately, it is well-being, peace and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation. This ability to remain in relaxed equilibrium has an important psychological effect.

Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves. Yoga is the only way by which the highest objective in life can be attained. To decipher the great science and the benefits which it claims, it is essential to understand few basic do’s and don’t of YOGA which we often tend to neglect.

Do’s:

“Early to bed and early to rise makes man healthy, wealthy and wise” is a universal adage. Yoga practitioners should go to bed early, have a sound sleep and get up early in the morning, attend to nature’s call, wash the mouth and teeth thoroughly, take bath and start yoga in fasting mode. It can also be practiced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after full meals.

One could practice yoga even before bath but, after practice one should wait for some time and then take a bath.

Yoga should be practiced on a leveled floor in a room where doors and windows are kept open for air and light.

It is helpful in many ways to practice yoga in a place, where morning tender sunrays fall.

One should not practice yoga directly on ground, on cement or mortar floor. One should spread a carpet, a blanket or a clean cloth, sit on it and start yoga practice by facing east or north in the morning, west or south in the evening

One should practice yoga calmly without any haste or exhaustion. If one is tired he or she should rest for a while in a comfortable posture.

One should try to practice yoga everyday regularly, preferably at the same time.

While practicing yoga, one should concentrate on yoga alone and try to keep away the other thoughts.

During the practice of Yoga asanas, the dirt in the internal organs of the body is directed towards the urinary bladder, So soon after completing yoga, one should pass out the urine.

During yoga practice, if anyone feels to attend nature’s call, he must go and attend to it immediately. One should not hold it back forcefully for a long time. One should also not try to suppress sneezing, cough etc. If one feels thirsty one can drink a little water as well.

If one sweats during yoga practice, he or she should slowly wipe it out either by a cloth or with the palms. It is better if it dries up automatically in the air.

Pranayama should follow the asanas and meditation should follow Pranayama.

Always lay on your back after finishing postures. 2 to 5 minutes with relaxed breathing.

Movements should be slow in every case. Sudden movements should be avoided.

Dont’s:

Women should refrain from regular yoga practice during their menses or pregnancy. However, for them there are specific set of asanas to be done.

Don’t have a full tummy while doing yoga, wait until 2 to 3 hours after large meals.

Don’t touch (shower) or drink water for 30 minutes after doing yoga.

During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.

Don’t do strenuous exercises after yoga.

One should not practice yoga in unclean/smoky place and in areas with foul smell

Yoga should not be practiced in storm winds either

Just knowing the asanas in its correct form along with the basic knowledge of DO’s and DON’Ts would add much more value to your YOGA !!

July 5, 2018 By CHARMI GOGRI Leave a Comment

Why should we eat more turmeric ?

Turmeric is traditionally named as “Indian saffron” because of its deep yellow-orange colour and has been used throughout the ancient Vedic culture of India as a condiment, healing remedy and textile dye. It is one of the most researched condiment and is used in almost all Indian curries, this spice has almost no calories and zeroes cholesterol. It is rich in dietary fibre, iron, potassium, magnesium and vitamin B6. The wide range of turmeric health benefits come mainly from its main ingredient, curcumin. Turmeric is used for arthritis, heartburn, stomach pain, diarrhoea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems and gallbladder disorders. It is also used for headaches, bronchitis, colds, lung infections, fever, menstrual problems, and cancer. Some people apply turmeric to the skin for pain relief, ringworm, bruises, leech bites, inflammatory skin conditions and infected wounds. In short, Turmeric provides a wide variety of benefits, but there are seven standouts. Once you know about these seven benefits you’ll be eager to add the spice to your diet.

Potent Antioxidant:Curcumin has a huge therapeutic value as boosting immunity is one of its most important properties. Curcumin exerts powerful antioxidant effects by neutralizing free radicals, chemicals that can travel through the body and cause great amounts of damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints.The high antioxidant power of turmeric also helps to put the brakes on aging process.

Maintains Healthy Heart: Oxidized cholesterol damages blood vessels and promotes plaques formation that can lead to heart attack or stroke. Curcumin not only prevents the oxidation of cholesterol in the body but is also beneficial in reducing bad cholesterol and improving good cholesterol. In addition, turmeric is a good source of vitamin B6, which keeps homocysteine levels under control and thereby protects direct damage to blood vessels caused by elevated levels of homocysteine.

Cancer Prevention: The most promising quality of turmeric is its ability to prevent cancer. Turmeric can be beneficial for preventing breast, prostate, skin and colon cancer. This super spice helps the body to destroy mutated cancer cells and prevents its spreading into other organs. Moreover, It causes cancer cells to commit suicide. Turmeric prevents cancer progression by 2 ways: first, by enhancing liver function and second by preventing blood supply to cancer cells which may be necessary for their growth.

A Potent, Yet Safe Anti-Inflammatory: Curcumin is thought to be the primary pharmacological agent in turmeric. This makes it effective for fighting heart disease, osteoarthritis pain and other health problems related to inflammation. Curcumin is believed to reduce certain enzymes in the body known to trigger inflammation. Curcumin’s anti-inflammatory effects are comparable to the potent drugs like hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.

promotes weight Loss: Curcumin promotes weight loss and reduce the incidence of obesity-related diseases. Turmeric stimulates the production of bile which helps to break down fatty foods, which in turn, may help you lose weight. Taking one teaspoon of Turmeric powder with every meal may help in losing weight. This of course doesn’t cancel the fact that you need to eat healthy and exercise.

Slows the progression of Alzheimer’s disease : Curcumin in turmeric has a potential role in the prevention and treatment of Alzheimer’s disease. Alzheimer’s disease is a neurodegenerative disease characterized by progressive cognitive deterioration together with declining activities of daily living and behavioral changes. Various effects of curcumin, including anti-inflammatory, and antioxidant property, improves overall memory in Alzheimer’s patients.

Natural painkiller: Turmeric can be considered as an instant painkiller option. Turmeric is capable of fighting a variety of pain that would otherwise be rated with over-the-counter pain medication which just suppresses the pain unlike turmeric which attempts to heal the pain as well.

A Few Quick Serving Ideas to include turmeric in meals:

Add turmeric to egg salad to give it an even bolder yellow colour.
Give salad dressings an orange-yellow hue by adding some turmeric powder to them.
Season rice, vegetables and curries with turmeric.
Turmeric is a great spice to complement recipes that feature lentils.
Include the spice as an ingredient in your regular meals.
You can make a tea out of turmeric. Boil about four cups of water with a spoonful of turmeric for about ten to fifteen minutes. Strain and drink. The best remedy for a sore throat.
Add turmeric into your daily smoothies
Add turmeric to a glass of organic warm milk which helps fight cold and flu and a remedy for better sleep

Thus, turmeric is safe and offers a variety of general health benefits, you have nothing to lose by adding it to your daily diet in moderate amounts.