CHARMI GOGRI, Author at GOQii

July 5, 2018 By CHARMI GOGRI 1 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.

February 20, 2018 By CHARMI GOGRI 2 Comments

10 Cooking habits that you need to RECONSIDER!

Ever wondered why people are still at risk for chronic illness despite following a healthy lifestyle? Why does immunity fail to protect the body when the weather changes? Why with growing awareness about fitness, people still fall sick?

There is a number of articles and literature online that broadcast the importance of active life, a nutritious, mostly plant-based diet, daily exercises, weight management, disease prevention, smoking cessation, moderation in alcohol intake etc. Despite the abundance of knowledge about how to live a “healthy” lifestyle, choose “best food” and follow an “active” exercise regime, there haven’t been such significant improvements in the health of the general public. There is something missing which needs to be corrected so as to multiply the goodness of active life and healthy food.

Let me support this with a phrase, “Muscles are built in a gym, but nourished in Kitchens”

Yes! The kitchen is the place where our food first enters before it enters our body. There are some kitchen habits which might be silently killing us. When I chose to highlight this topic, I did not have to look much farther than my own circle to compile a list of common, but avoidable kitchen habits:

Dipping tea bags in hot water: Some of the tea bags are made with a variety of plastics. These plastics are generally considered among the safest in terms of leaching potential, but the molecules in these plastic tea bags may still break down and leach out when steeped in boiling water. Tea bags made up of paper may be just as bad, or worse, than the plastic ones because many of them are treated with epichlorohydrin. When this epichlorohydrin comes in contact with water, it hydrolyzes to a compound which has been shown to cause cancer and suppress immune function in animals. Knowing these hazards, your best option would be to opt for loose organic tea.

Reusing Cooking oil: Indian cooking is said to be indispensable without cooking oil. Consumption of oil in the right proportion and in the correct manner often doesn’t cause any health issues. Though many people follow this practice regularly, Very few people are aware of the dangerous effects of recycled cooking oil i.e. reheating the used oil. Reusing the oil alters the chemical composition of oil leads to the formation of highly charged free radicals or uncharged molecules with unpaired electrons which can often be These free radicals attach themselves to healthy cells resulting in an increase of bad cholesterol levels and block arteries as well.

Storing the used oil for a longer period of time encourages bacterial growth due to the presence of leftover food particles present in the oil, can lead to fatal food poisoning. Best possible solution to avoid hazards of reusing oil would be using less amount of oil for frying or choosing shallow/stir frying over deep frying to avoid wastage of oil.

Overheating cooking oil: Oils can withstand varying levels of heat, for some type of oils the threshold for heat tolerance is lower and for some, it’s higher. Normally, a heated cooking oil is considered unsafe when it reaches its smoking point i,e, the temperature at which it begins to chemically break down and smoke continuously. At this point, the fat molecules break down into glycerol and free fatty acids, and the glycerol breaks down further to produce toxic fumes and free radicals.This also leads to loss of the antioxidants present in the oil. So it’s wise to pick up oil with better smoke value if you intend to use for cooking and not dressing.

Using non-stick pans on high temperature: Almost everyone owns a non-stick Teflon-coated pan. It may be more convenient and easier to clean but, cooking in it on high temperatures can cause the “Teflon flu.” This illness is characterized by flu-like symptoms such as headaches, chills, backaches, and a temperature ranging between 100°F and 104°F. High temperatures cause the non-stick lining to release PFCs (Perfluorocarbons) in the form of fumes. PFCs can cause liver damage and also developmental problems. Also, the chemicals used to make this non-stick substance include ammonium perfluorooctanoate which has been linked to cancer, organ damage and other negative health effects (animal studies).

Using metal ladles on non-stick vessels: Using metal utensils to stir on a nonstick pan is not a good idea. You can unknowingly/unintentionally scratch the surface of the pan, which could lead you to ingest the PFCs in the nonstick lining. Use wooden or heat-safe rubber utensils when using a non-stick pan to avoid any scraping.

Using regular utensils in the microwave: Radiation from microwaves has not been proven to be particularly dangerous in itself, providing that the appliance is in good working order. Rather, the danger lies in the types of containers we microwave our food in. Certain compounds used to make rigid plastic more pliable may act as endocrine disrupters. They may mimic or compete with human hormones, which could affect fertility or cancer risk. It is best to avoid microwaving plastic containers that aren’t specifically designed for microwave use.

Poor ventilation: Without appropriate ventilation, indoor air quality can suffer and cause serious health problems. The pollutants which degrade air quality comes from cooking burners especially gas burners and have an effect on the respiratory and cardiovascular system as they can enter the bloodstream and reduce oxygen delivery to the body’s organs and tissues. Fine particles are produced essentially by volatilizing dust by both gas and electric burners during cooking. They are potentially very harmful because they can enter the lungs, bloodstream or other tissues. Decreasing this indoor pollution is to make sure pollutants vents to the outdoors else they will simply recirculate in the kitchen. If having a hood/ exhaust fan is not possible, opening a window while cooking does help.

Keeping water pans open: It’s not new that epidemic of waterborne disease is so widespread and easy to acquire. People who don’t own water purifier often have the sense to boil water before consumption. One cannot fill the drinking pots with hot water so people usually keep hot water pans (often uncovered) at room temperature. While water is getting cooled and getting ready to be transferred in pots, it gets attracted by dust and particles present in the air. The chances of water contamination increase if air microflora is high. The safe way to deal with this is to invest in water purifier or perhaps cover the pans with lid and strain water with muslin cloth before transferring to pots.

Cleaning vegetables and fruits: Every homemaker knows the importance of washing fruits and vegetables once before consuming. Having said that most of homemakers/chef clean them superficially i.e cleaning under running water for 1-2 mins and keep it open to air dry. Does this really wash off the chemicals and pesticides? Well, No! It doesn’t. There are numerous options to clean them correctly. Soaking them in 10 % White vinegar + 90 % water solution for 15-20 mins; Soaking them in 2% salt solution or washing them in cold water helps to wash off most of the pesticides, chemicals as well as dirt present on the surface. It is worthwhile to invest some time in washing and cleaning your food, as you don’t want to end up consuming a portion of toxins with your meals!

Using Aluminium foil to pack hot food: High levels of Aluminium has been found in the food cooked, reheated and cooled in aluminium foil. This is alarming knowing the fact that high levels of Aluminum which accumulates in the body causes hypercalcemia (More calcium in the blood), weakens bone mineral density and hence causes Osteoporosis later in life. However, use of Aluminum foil has been found safe to wrap cold food as aluminium doesn’t leach out. As an alternative to cook/store hot food, Parchment paper/wax paper can be used respectively.

While concluding this eye-opener topic, I would like to make it a point that despite the risks associated with many cooking methods, you don’t have to start eating all your food raw. Simply take small steps to avoid these cooking dangers.

Many little changes can go a long way in terms of improving your health and preventing illness.Many of the above-mentioned habits don’t pose an immediate danger to your health, but long-term use and a combination (with other lifestyle factors) might lead to problems later on in life.

So the take-home message is “Don’t overreact, just be mindful of the habits, Now is the time to understand and adapt ourselves to healthy cooking habits along with making healthy meal choices”

November 7, 2017 By CHARMI GOGRI Leave a Comment

Stop feeding your emotions!!

Gone are those days when our ancestors considered food as a basic source for well being. They used to EAT to LIVE, but things have changed thereafter and now it’s LIVE to EAT. Eating is more than something we do to nourish our bodies with vital nutrients. We don’t always eat simply to satisfy hunger. We now turn to food for comfort, stress relief, or as a reward. It’s like an activity we do out of habit, like nail biting, hair twirling, or finger tapping. Recent trends show that we habitually turn to food in response to certain emotions. Like for instance some have the habit of gorging on chocolates when they are sad or depressed. Whether you feel angry, sad, bored, or even excited—food can act as a buffer against these emotions.

Emotional eaters know that it’s easier to stuff down our feelings with each bite rather than spilling the emotions and create nuisance. Unfortunately, emotional eating doesn’t fix emotional problems. It usually makes you feel worse. Afterwards, not only does the original emotional issue remain, but you also feel guilty for having overeaten. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a hard time controlling your weight, and you feel increasingly powerless over both food and your feelings.

So coming to the point, where do you start if you want to stop eating emotionally?

But, before that ever wondered why we turn to food when emotionally distressed? Here is a short explanation to make you more aware. When we eat food, chemicals are released from the food in the body. These chemicals have a strong impact on our emotional health, since food and mood are intricately connected. We feel sadder when we’re hungry due to lack of neurochemicals in the brain. To elaborate, through eating we experience changes in serotonin, endorphins, and dopamine levels in our brain – all of which control our moods. Sugar, for example, causes serotonin in the brain which makes us feel more balanced and equitable. Anti-depressants uses this same chemical mechanism to improve moods. So coming back to point, How and what do we do to deal with this?

The first step is awareness, recognizing what triggers you to eat emotionally—and WHY?

As I mentioned earlier, People eat for many different reasons. What situations, places, or feelings make you reach for the comfort of food? Each time you reach for foods (or even feel a craving come on), ask yourself, “Am I really hungry or am I just responding to something else that is happening?” If hunger isn’t the reason, it’s not always easy to pinpoint the reason why you feel like eating. By tracking your food (and related notes) more regularly, you could notice trends, like a tendency to overeat on Mondays, for example, and then pinpoint your true feelings from there. Ask yourself what it is about Mondays that leads to overeating (Stress from getting the kids to school? Anger over going to a job you hate? or holiday deprived ?) Notice if you tend to munch in the evenings. Is it out of boredom, loneliness, anger, sadness, anxiety or an unhappy relationship? Once you identify your emotional eating triggers, the next step is identifying healthier ways to feed your feelings.

It’s not enough to understand the cycle of emotional eating or even to understand your triggers, we need to proceed to step 2 which explains you to feed your feelings better. In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. You need alternatives to food that you can turn to for emotional fulfillment.

Some alternatives you can test out are: Call someone who always makes you feel better, play with your pets or kids, or look at a favorite photo or cherished memento whenever you feel low, depressed or lonely. If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk in fresh air. If you’re exhausted, treat yourself with a hot cup of tea, take a bath, go to a spa or massage, light some scented candles, wrap yourself in a warm blanket or take a break and enjoy the weekend getaway. If boredom kills you, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc)

Last step to deal emotional eating requires long term modification i.e. healthy lifestyle habits. When you’re physically strong, relaxed, and well rested, you’re better able to handle the stone and lime that life inevitably throws in your path. But, when you’re already exhausted and overwhelmed, any little hiccup has the potential to send you off the rails and straight towards the kitchen>> refrigerator>>food. Exercise, sleep, and other healthy lifestyle habits will help you get through difficult times without emotional eating. Make daily exercise a priority.

Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries for the next day. Connect with others. Don’t underestimate the importance of close relationships and social activities. Spending time with positive people who enhance your life will help protect you from the negative effects of stress.

With an arsenal of activities you can do besides eating, trekking, journaling and distracting yourself in a positive way, you’ll overcome your emotional eating problems once and for all. You might not be successful every time, but if you accept your mistakes and move forward, continuing to work on your issues consider you’re on the right path to stop the emotional eating cycle.

March 21, 2016 By CHARMI GOGRI 2 Comments

“If you want to exercise you can whenever and wherever. There should be no excuses”

I have accomplished it

He is young at the age of 52 and a busy top executive of a Mumbai-based Infrastructure company. But, the amazing thing about him is that he still finds time every day out of his busy schedule to go for a run and keeps himself fit wherever he is…you want to know how? Sudhir Hoshing tells us how he manages to be fit?

Fitness was never a part of my wife and my life. But, it’s in 2010 that we started taking fitness more seriously. The reason being that we realized we had put on a lot of weight. In 2009, I was weighing 92 kgs and I wanted to reduce my weight and get fit. In 2010 itself I ran my first Standard Chartered marathon. That’s how my regular fitness regime started. It’s always good when your life partner is also your partner in fitness training in the gym.

Over a period of 2 years, I also reduced my weight to 67 kgs. Then again I had put on some weight. Today, after 5 years I run 8-10 marathons a year. My day usually begins at 4.30 am and I go running for an hour and a half or if not running then I hit the gym. I am back by 7 am and by 8.30 am I leave for work. For me, fitness is one of the main aspects of life. A fit person can bring a lot of positive vibes at work too.

I was looking for something that counts steps and calories and I found GOQii by luck. I got in touch with GOQii and over interactions I found out more about GOQii and I was convinced to go for it. I initially thought that it was just a band that would give me my steps and calorie counts. Then I found that it’s more than just counting steps and calories. It also provides for a personal coach who is in regular interaction with you about your diet and other tips on exercises and lifestyle changes etc.

In 2014, I got the band and a personal coach in and I also opted for a personal trainer from GOQii who can come home for strength training and other exercises. Initially, I did not understand much how all this worked. I thought I knew everything because since 2010 I was seriously into fitness, going to the gym and for runs etc but. I was wrong. I did not know many things and it’s through my coach that I realized so many things on diet and nutrition, sleep, water etc.

I did not have a specific goal when I came on board GOQii platform. I only wanted to reduce my weight. What is my routine currently? Well, I run 10 km on alternate days on weekdays and on weekends I run 20 km.

Currently, I am working along with my coach on Mindful Eating. Until I came on board GOQii I did not know something like Mindful Eating existed. I eat very fast. Within 2 minutes I am done with my meals. And, this my coach told me was wrong and that I am supposed to eat slowly, chew and relish the food When my coach explained to me about how I should be eating I realized my mistake.

Despite the hectic schedule that I have and that fact that I am constantly travelling I manage to run and also do my exercises. If you want to exercise you can exercise whenever and wherever. There should be no excuses.

I love the concept of GOQii. It has helped me a lot and in turn, I have inspired a whole lot of people around me. My colleagues look up to me for my fitness and now want to follow me. My son and my nephews are inspired by me and my wife has also started running marathons since last year. She did her first Thane marathon this year.

Running Together-Sudhir and his wife.

What does Coach Charmi Gogri have to say about Sudhir Hoshing?

Sudhir has always been very particular about his fitness and nutrition. One thing that was missing from his workouts was some relaxation, peace and meditation. He was always engaged with running or weight training. We set an initial goal to include some Yoga Asanas in the weekly routine, eventually, it became part of routine too. Thanks to his sincerity and obedient attitude. While I would say his meals were great (well balanced and spaced), I found a little lag in his water intake. So that became part of initial goal too.

After reviewing his progress for a while, we moved to the next step and focused on getting better sleep. Once that got sorted, we are currently working on mindful eating as he has the habit of eating very fast. So far he has been doing well with this one. Still yet to master the skill.