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.

March 29, 2019 By CHARMI GOGRI 43 Comments

Water Fasting: The Healthiest Way to Detox!

A couple of months ago, my aunt practiced a month-long water fast. In essence, she only drank water throughout the day. No food, no tea, no coffee, no milk and not even coconut or lime water. In short, it was nothing but just water!

When I got to know of this I was initially taken aback. I rushed to my aunt and asked if she was alright and what was the need to punish her body in this manner. To which my aunt replied, “I am doing this for religious purposes”.

Does Water Fasting Actually Help?

I am aware that fasting is an ancient, spiritual practice in many religions across the world. Also, fasting gives inner strength and confidence. But, like most of the traditional remedies, beliefs and practices have scientific reasoning and benefits attached. I was pretty sure water fasting would have some too. I researched on the benefits of ‘water only fast’ and was astonished to see multiple articles on the same that stated the various benefits of ‘Water Fasting’. Broadly, the benefits lie on the basic belief that the human body has self-healing abilities.

Water fasting gives improved energy and vigour. It removes mental blocks and gives clarity of mind. It also eliminates toxins from the body and can go a long way in preventing future illnesses. Water Fasting can improve immunity and has anti-aging benefits. The digestive system gets a break. All the energy that is used by our digestive system to break down foods, beverages, toxins, fats, and sugars, gets channelled to actual cleansing, detoxification, and repair of our vital organs, cells, and tissues. Many report a certain euphoria after a day or two of water fasting. You’ll likely feel a certain increase in energy as well, as you lose that slack, logy feeling.

After all the research and understanding about ‘Water Fasting’, I was naturally prompted to attempt water fasting for a day. I figured it wouldn’t hurt to give it a try just for a day and then post some tips from my personal experience which can be guidelines for others who wish to take this up for a day or two.

It was not easy for me or let me put it this way, if you have never attempted to do any kind of fast, this is going to be a little tough. Hence, I would like to share some tips and my personal experience which might inspire or support you to take up this challenge once in a week or probably a month.

Tips for Water Fasting

The right day to take up this fast would be to choose a day when you have lesser activities planned. If there are excessive activities, then they consume a lot of calories and that will make you hungry
Fasting should ideally start in the morning by drinking about two glasses of water which will clear your bowel movement
Simple pure water is the best. Boiled or cool water will also do. Drinking 1 ½ liters to 3 liters of plain water in one full day depending on individual capacity is good. You can drink more if you are up for it. I honestly did not count mine
Few bodily reactions which may seem scary but are considered normal and you all will experience as well if you are water fasting for the first time. Some of the signs are weakness, dizziness and nausea and these are common due to the sudden lack of food. I personally experienced a slight drop in blood pressure and headaches during the latter part of the day. The key to this is just lie down and relax whenever these symptoms become intense. The more difficult you find it, the more it means that your body has a lot of toxins to clean out
Towards mid-day, you will feel a sudden bout of hunger. Just have one or two glasses of water to dilute the gastric secretions. Then lie down and take rest. The hunger should go away in a short time
After having fasted, learning how to break a fast is important. As there is hardly any digestive activity during fasting, one should be very careful while breaking the fast. The best way to break a fast is with lime juice or orange juice which will make the stomach alkaline. It’s wiser to have few spices and no oily food during this time. Second meal of the day can be normal

All in all, I enjoyed my water-only fast of 24 hours. I look forward to doing this once every month. I recommend this to everyone to self-realize the benefits attached to this. If you can’t do 24 hours start off with 12hrs and then build it up as you get better and used to it. As we always say, take gradual and small steps to reach your big goals sooner. So Good luck! Use nature and natural ways as your best medicine to prevent as well as treat your body.

#BeTheForce

March 18, 2019 By CHARMI GOGRI 14 Comments

Myths, Tips and Tricks for Weight Loss

Are you facing issues with weight loss? Have you tried everything from fad diets to exercises to health clubs but found no permanent results? At some point, you may have even gained the kilos almost as quickly as you lost them. So when it comes to weight loss, what exactly works?

As each person’s body needs and compositions differ, weight loss works differently for different people. What remains common is the fact that weight loss needs to be holistic and diet alone isn’t the best method. The ideal method is a combination of various lifestyle factors.

The key to weight loss is making permanent changes in your eating habits as well as lifestyle. It is said that weight gain is not quick and is not the result of days or even a few months. It’s a result of years of overeating. The safest and the most effective way of slimming is to lose weight sensibly. For instance, a kilo in a week is quick, safe and manageable.

Crash diets should be avoided because more often than not, they fail. A severe diet can slow the body’s metabolism down. The key to successful weight loss is making permanent changes in your eating habits. Do not try to revamp your diet all at once. Start with a few adjustments and gradually build on them until balanced nutrition choices become a regular part of your routine. Gradual changes in diet are more likely to become habits eventually.

Here are some myths, tips and funny tricks about weight loss

Myths

A glass of warm water in the morning helps you lose weight: Many believe that consuming warm water on an empty stomach is a cure for excess weight. They believe that hot water dissolves fat but the truth is that fat does not dissolve in water
Switching sugar with honey will aid weight loss: I agree that honey has many therapeutic and curative powers but curing obesity is not one of them
Bananas are fattening: This is the most misunderstood fruit and has calories as much as any other fruit. Also they are a wonderful source of potassium. They are filling and assuage constipation
Standing while eating burns more calories: The truth is you tend to eat more while standing. I always recommend one to sit and eat unless circumstances demand otherwise
Skipping breakfast is good during dieting: It’s recommended never to skip breakfast or else you tend to overeat in your next meal. After dinner, our body is in the fasting state and next morning when we wake up, our body needs fuel to get going
Potatoes are fattening: It’s safer to consume potatoes over breads as breads are twice as fattening as potatoes. Go for boiled potatoes rather than fried ones
Saunas help in shedding kilos: You may feel rejuvenated and great sitting in a sauna but what you really lose after one session is merely the weight of water. Once the fluids have been replenished, your weight comes back to normal

Tips

Eat plenty of green leafy veggies, fruits, and whole grains
Drink plenty of water. This will keep off hunger. Sometimes, what we often think as hunger is in fact thirst. Here’s how you can differentiate between hunger and thirst
You need to watch the nutrients that you consume. Divide your entire day’s plate into 4 quarters. Fill more than half of your plate with veggies and fruits. Remaining could be balanced between dairy, beans or cereals
Try to go for small frequent meals instead of typical 3 square meals i.e. Breakfast, Lunch and Dinner. Ideally, you should consume some food after every 2.5- 3 hours
Have a colourful meal. By colours I don’t mean artificial/synthetic colours. What I mean is choose foods with colourful veggies and fruits and make your plate aesthetically attractive
Eat your meals mindfully and chew thoroughly. This will help in portion control, better digestion and reduces the chances of overeating
If you have a sweet tooth, don’t hold the guilt, satisfy it. Choose a sweet, like a candy or peppermint, which will last in your mouth for some time and tastes heavenly. If it is a high calorie sweet loaded with sugar and fat, take just a bite. Remember taste is what you want, not the calories
If you happen to treat yourself with some sweets or fried foods, do so at breakfast. As our metabolism is more active during this time of the day. Plus, you have an entire day to burn off the extra calories
Sleep deprivation can cause you to snack unnecessarily. Have a good rest and sleep for weight moderation
Focus on deep breathing, into your stomach and not just your chest. Oxygen is one key to lose weight, as fat burns in the flame of oxygen. Take equal time to exhale so as to eliminate toxins from the body
Don’t miss your daily workout. If you don’t have the luxury of time, try and be active for at least 20 minutes per day as it’s always said that a little workout is better than no workout

Tricks

Develop a reward system. It’s proven that when you have something to look forward to at the end of each milestone, it automatically helps to mentally and emotionally shorten the cycle of long term success
While setting a target, try to be realistic and do not dream of a petite figure. It will boost your confidence once you achieve that realistic goal
This sounds silly but really works (personal experience). When you are tempted to reach out for that forbidden snack, before satisfying your taste buds, just take a deep breath & count to 100. Usually, by the time you finish counting to 100, your craving would have vanished
Chocolate craving is the most addictive of all. Next time you feel like eating a chocolate, just take a whiff of a strong perfume. This eases the craving
Pinch your ear to lose your appetite! Surprising, isn’t it? Well Reflexologists believe that pinching your ear will curb cravings and reduce your appetite
Above all, always be motivated! Think thin and fit. Imagine yourself at the weight you would like to be or the clothes you would like to fit in. Also picture how others will react to you at your new weight and look. Enjoy the feelings that these thoughts will evoke as they will keep you motivated for the long run!

The takeaway message here is that weight loss comes as a by product of an active and healthy lifestyle. It’s you who has to get you off the couch to exercise, cook a healthy meal and move that body!

Do you have any other myths, tips or tricks you’d like to share? Drop them in the comments below!

#BeTheForce

January 23, 2019 By CHARMI GOGRI 6 Comments

Vegetarianism: Pros and Cons

The philosophy around going meatless or adopting a vegetarian lifestyle has become increasingly popular. People are being more aware of foods that are nutrient dense (and those less so) which helps them to stay healthy and fit. So is veering towards a plant-based approach the best way to go? A growing number of people seem to think so. A Vegetarian resource group conducted a poll and found that there was rise in people adopting vegetarianism/veganism compared to previous year’s data in USA, similar data was shown for Europe, Israel and India as well.

Before we fall in to the discussion of “Should people become Vegetarian?” however, it’s important to understand what vegetarianism actually means as well as the benefits and potential risks associated with it.

“Vegetarian” broadly refers to those who restricts consumption of animal products like meat, fish, poultry etc., and largely rely on plant based foods like fruits, veggies, whole grains, dairy, pulses etc., for living. Within this group, there are various levels of vegetarians. These are classified from most restrictive to those who are less so.

Vegan : They do not consume animal products or animal by-products like meat, poultry, fish, eggs, milk/milk products, honey etc. Also, they don’t use animal products like silk, wool, leather etc for commercial use. In other words, these are individuals who not only do not eat animals, but who also choose not to use products that come from animals.

Lacto-Vegetarian: These individuals don’t consume meat, poultry, fish or eggs. But, they readily consume milk and milk products like yogurt, and cheese. Most of the Vegetarians in South Asian subcontinent fall under this category.

Ovo-Vegetarian: They avoid meat, poultry, fish and DAIRY. But, allow themselves to consume eggs.

Lacto-Ovo Vegetarian: People under this level restricts meat, poultry and fish. However, they consume egg as well as dairy. This is the most common type of vegetarian across the globe.

A vegetarian diet is naturally low in fats and high in fiber, but being vegetarian has its own risks. So no matter at what level you happen to fall, and no matter what reason you have chosen to commit to it , there are both pros and cons of being vegetarian. Here are few of them:

Pros of Vegetarianism:

Improves colon health: Fibers present in a plant-based vegetarian diet helps to maintain a healthy colon by improving the good bacteria within it. That’s because fiber is what helps feed those healthy bacteria. It also helps to cleanse the colon when supplemented with optimal water intake. Why? Because fiber can act like a chimney sweeper and remove any excess waste. The risk of colon cancer and constipation decreases with a high fiber vegetarian diet. On the flip side, meats and poultry takes time to digest and thus disrupts the natural balance in the body. They also don’t feed the friendly bacteria in our guts which are required to maintain a healthy gut lining.
Improves the heart rate: A vegetarian diet can help lower cholesterol, and blood pressure, aiding in the prevention of heart disease. A vegetarian diet can help to achieve these benefits as long as it includes food sources with potassium and dietary fiber, such as vegetables, fruits, legumes and whole grains.
Reduces risk of Kidney stones: Diet high in animal proteins leads body to excrete calcium, oxalate and uric acid. These are the major components of kidney stones. A diet high in animal protein have higher risk of Kidney stones in USA (15% of men and 7% of women) than diets rich in Vegetarian proteins.
Reduces risk of Cancer: Vegetarians show up to 40% less chance of developing cancer. Also, diets high in animal protein were associated with a 4-fold increase in cancer death risk compared to high protein diets based on plant-derived protein sources (figures based on 2014 study). The changes of contamination are high among meat eaters, on the flip side, consuming enough fruits and vegetables as part of vegetarian diet will help to build up strong immunity and fight cancer cells.
Lowers risk of Diabetes: Consumption of meat and processed meat increases the risk of Type 2 Diabetes in both men and women. On the other hand, vegetarian diets rich in whole grains, nuts, legumes and fibers improves the glycemic control in the people who already have diabetes.
Capable of delivering complete nutrition: When Vegetarian meals are optimally planned, all essential amino acids, vitamins and minerals can be supplied to the body. USDA and FAO of UN says “meat is not an essential part of healthy diet”
Weight loss: Vegetarian diet being high in fiber and low in fat helps one to reduce weight or at least prevent gaining those extra pounds from the high fat non vegetarian food.
Helps alleviate World’s hunger: There has been debate about insufficiency of our food supply if the entire world refuses to eat a primarily vegetarian diet. Grains and vegetarian food are required to feed animals and rear livestock in order to produce more meat (Over 10 pounds of plant protein is fed to produce one pound of beef). If that food were diverted for human consumption, world’s hunger can be alleviated.
Ethical view-point: Merciless killing of animals in the name of producing a food supply is on the rise. Cutting out animal products from our diet is a gentler kinder way to live as these warm blooded animals have emotions and can experience stress, pain and fear too. The less demand there will be for meat products, the fewer animals will be raised for slaughter.
For the sake of Nature: There are negative effects of raising livestock on environment. They produce more greenhouse gases than cars. Being vegetarian is one way to reduce carbon footprints and save the planet.

Cons of Vegetarianism:

Lack of Nutrition: Strict vegans/vegetarians might be missing on some of the nutrients like Omega 3 fatty acids (crucial for brain function), Vitamin B12, Vitamin D(crucial for bone health). Meeting protein needs gets hard, too, if meals aren’t planned well. While there are many good sources of iron for vegetarians, the bioavailability of that is lesser compared to non- vegetarian sources of Iron.
May still not be such a healthy choice: Vegetarianism doesn’t automatically mean you have made a healthy choice as it largely depends on the meal choices one makes. A vegetarian diet (if majorly relying on sugar, processed food, fries, refined food, high fructose corn syrup, and carbonated beverages) can possibly be harmful meal choices. An Oreo cookie is vegan. That doesn’t make it healthy.
Use of herbicides and pesticides: To improve production of crops and maintain quality. Numerous chemicals are used in the soil, residues of which can be found in the plant and can find its way to the human body.
The Notion that Vegetarians live longer can be a myth: Undoubtedly choosing high fibrous fresh vegetarian meal is the best choice. Choosing not-so-healthy vegetarian meals coupled with a faulty lifestyle like excessive smoking, frequent drinking, lack of physical activity etc., can decrease your life expectancy (Animal protein or no animal protein)

September 2, 2018 By CHARMI GOGRI 2 Comments

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 !