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About Navnee Garg

Navnee Garg, a clinical nutritionist by profession is experienced in efficiently tackling issues such as weight management, diabetes, thyroid, stress eating, child nutrition, pregnancy and lactation, renal diseases etc. She works to understand the minutest details of all her players so as to be able to customize their health goals as per their body types. Her ultimate goal is to help her players achieve a healthy lifestyle and fitness lifelong. Her own health Mantra is ‘Being healthy... isn't a goal, it is a way of living'.

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Tracking Your Fitness Progress

Track your progressYour workout goals may vary greatly, from reducing a certain amount of weight and gaining muscles, to getting a toned body, a flat stomach and lot more. The point of measuring your progress during a workout is to take note of significant data that you can act upon and to decide the steps you should take to attain your goal. Tracking is really important not only for your progress but to keep you motivated as well. It helps you stay focused and decide the next steps of your fitness journey.

Body Composition

Body Composition measurement determines your overall body fat percentage. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass which includes muscles, bones and organs. Body composition can provide you with a clear idea about how much lean muscle and fat you have.

This test can be used to check whether you are gaining muscles and/or losing fat. This test can be an eye opening experience because it reveals the ratio of fat to lean muscle tissue, the percentage of fat in the body, the metabolic rate (BMR) and BMI.  It can easily be done at gyms, health clinics and so on, at a nominal price.

How much Fat is OK?

           Women                     Men
Essential Fat             10-12%                     2-4%
Athletes             14-20%                     6-13%
Fitness             21-24%                     14-17%
Acceptable              25-31%                      18-25%

Girth Measurement

This is a wonderful way to track fat loss! Reduction in body fat is usually represented by the inches you have lost. It is one of the easiest and home-based methods to assess your progress. You can use a standardized flexible, flat measuring tape to measure different parts of the body, including your chest (across your nipple line), neck, abdomen (at your belly button), hips (measure the widest part of your buttocks with your feet together) and your calves (widest/largest part), among others.

As per ICMR, Abdominal obesity (AO) was defined as a waist circumference (WC) ≥ 90 cm for men and ≥ 80 cm for women. Isolated generalized obesity (IGO) was defined as a BMI ≥ 25 kg/m2 with a waist circumference of < 90 cm in men and < 80 cm in women.

Body Mass Index (BMI)

BMI is a person’s weight in kilograms (kg) divided by his or her height in meters squared. On a BMI calculator, the number you get may fall into one of these four ranges: obese, overweight, normal weight or underweight. However, this number does not consider your muscle mass vs fat mass, which means muscular individuals, can end up with a higher BMI that may place them in the obese category. So, you should use BMI just as a beginning point.

As per WORLD HEALTH ORGANIZATION (WHO):

Nutritional Status

BMI
18.5 Underweight
18.5–24.9 Normal weight
25.0–29.9 Pre-obesity
30.0–34.9 Obesity class I
35.0–39.9 Obesity class II
Above 40 Obesity class III

And 4th is My Favorite…

Selfie Zone

A full body Mirror selfie is a perfect way to measure/compare your progress from a specific time period. Nothing can be better than a visual explanation. One gets to know his/her own progress by comparing the two selfies of BEFORE and AFTER.

Reasons to Track Your Fitness Progress:

  1. It allows for modifications and indicates when and where you need to make changes
  2. It lets you manage your workout regimen and time more effectively
  3. Helps to drive direction and focus to your workout program
  4. Makes it easier to attain your goal
  5. It’s quite easy to go overboard when eating your meals. But, if you have clarity about your fitness progress, it will help you decide on the right portion size
  6. Tracking your progress with regard to your workouts acts as a strong motivator that keeps reminding you of the fitness goals you wish to achieve

We hope this article helps you! Do leave your thoughts in the comments below! For more on health and fitness, check out Healthy Reads or tune in to live classes on GOQii PRO, where our experts will guide you on the correct form and posture in real time while making sure that you are well motivated! You can book a class now from the GOQii App.

To get workouts and tips directly from your GOQii Coach, sign up for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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8 Home Remedies For Dry Cough

remedies for dry coughWith the increasing pollution levels, exposure to chemicals, the ongoing pandemic and the unpleasant viral & flu, we wouldn’t be particularly surprised if you were looking for home remedies for dry cough. A dry cough is a nonproductive cough that doesn’t produce phlegm or mucus. Dry cough is generally caused by viral infections and allergies. It is very necessary to consult a doctor to find the underlying cause of cough. Along with prescribed medications and treatment, you can also try a couple of home remedies to find relief.

  1. Turmeric Milk: or Haldi ka Doodh, as it is popularly known in India, is one of the oldest and most trusted home remedies for dry cough. Turmeric is anti-viral, anti-bacterial and anti-inflammatory, which helps in treating infections. Also known as Golden Milk in the west, it is easy to prepare and highly effective. Drink a cup before going to bed to see the best results!
  2. Honey Tea: Honey is an important ingredient for many different home remedies. It is well-known for its anti-inflammatory properties that help ease the throat. You can use honey in various ways, like adding a teaspoon in warm milk or water. You can also just have a spoonful before going to bed.
  3. Masala Chai: Masala Chai or Spiced Tea is one of the easily available home remedies for dry cough especially in Indian house setups. Apart from soothing the irritation in the throat, the antioxidant quality of cardamom and cloves also help release the toxic and cough-triggering effects of pollution and dust particles. Just add black pepper, cinnamon powder, cardamom and cloves while preparing tea and sip while hot!
  4. Ginger: eases a dry or asthmatic cough, as it has anti-inflammatory properties. It also relieves nausea and pain. Prepare a soothing ginger tea by adding 20–40g of fresh ginger slices to a cup of boiling water. Allow to steep for a few minutes before sipping. Add honey or lemon juice to improve the taste and further soothe a cough.
  5. Lukewarm Salt-Water Gargle: Gargling is the most common home remedy for dry cough. For relief from dry cough, try gargling with lukewarm salt-water. This soothes the throat by adding moisture to it. Add half a teaspoon of salt to a cup of lukewarm water till it dissolves completely. Let the mixture sit at the back of the throat for a few seconds before spitting it out. Gargle with salt-water three times a day until the cough improves.
  6. Eucalyptus Oil: has natural healing energy which makes it helpful in relieving dry coughs. Use eucalyptus oil to decongest your throat. This oil not only promotes vitality but also helps in treating the infection. Add eucalyptus oil to a cotton cloth piece and keep it near your nose and mouth. The other way to inhale this is to add 2-3 drops to hot water and inhale the steam.
  7. Bromelain: is an enzyme that comes from pineapples. Bromelain has anti-inflammatory properties and may also have mucolytic properties. This means that it can break down mucus and remove it from the body. Drink pineapple juice daily to reduce mucus in the throat and suppress coughing.

Warm liquids to Find Relief from Dry Cough

Staying hydrated is important when you’re down with dry cough. Warm liquids reduce the symptoms of a sore throat and cough and thus, provide immediate relief from dry cough. Hot beverages that may be helpful include:

  • Clear broths
  • Herbal teas
  • Decaffeinated black tea
  • Warm water

If you haven’t noticed any improvement in your dry cough even after 7 days, it is necessary that you consult your doctor. Home remedies for dry cough can be an added measure but not a permanent solution for a persistent cough.

We hope these home remedies for dry cough help you find relief! Is there a personal home remedy that works for you? Share it with us in the comments below!

To know more home remedies, ask your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce

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Washing Hands Can Save Your Life and Here’s How!

washing handsThanks to the coronavirus pandemic, WHO has deemed washing hands as one of the standard precautionary steps! But have you wondered by washing hands is important? How does it help?

Fact: Did you know that washing hands can prevent about 30% of diarrhoea-related sicknesses and about 20% of respiratory infections?

The Science Behind Washing Hands

Washing hands definitely plays a key role in the battle against COVID-19. Many diseases and conditions are spread by not washing hands with soap and clean water. If one does not wash hands properly, the germs get onto hands and may spread while shaking hands, touching other objects, sneezing and coughing. Washing your hands properly reduces these risks and stops viruses such as the coronavirus from spreading.

According to Centers for Disease Control & Prevention (CDC), Washing Hands prevents from infection because:

  • People frequently touch their eyes, nose, and mouth without even realizing it. Germs can get into the body through the eyes, nose and mouth.
  • Germs from unwashed hands can get into foods and drinks while people prepare or consume them. Germs can multiply in some types of foods or drinks, under certain conditions, and make people sick.
  • Germs from unwashed hands can be transferred to other objects like handrails, table tops, or toys, and then transferred to another person’s hands.

How to Wash Your Hands? 

Washing hands is a day to day task, but if done with ideal steps, it can surely make a positive difference. CDC (Centre for Disease Control), an international organisation, recommends cleaning hands in a specific way to avoid getting sick and spreading germs to others.

Follow these steps: 

  1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
  2. Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
  3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
  4. Rinse your hands well under clean, running water.
  5. Dry your hands using a clean towel or air dry them.

WHO recommends that “If your hands are not visibly dirty, frequently clean them by using alcohol- based hand rub or soap and water.” CDC recommends washing hands with water and soap but in case water and soap is not available, only then a hand sanitizer with at least 70% alcohol can be preferred to wash/clean hands.

This is because:

  • Sanitizers can quickly reduce the number of microbes but they DO NOT ELIMINATE all types of germs.
  • Hand sanitizers are not recommended when you get your hands greasy or visibly dirty.
  • Hand sanitizers might not remove harmful chemicals, like pesticides and heavy metals, from hands.

Click here for the right way to use a hand sanitizer: https://goqii.com/blog/the-correct-way-to-use-hand-sanitizer-to-kill-99-9-germs/ 

When Do You Wash Your Hands? 

According to WHO, Wash your hands:

  • After coughing or sneezing
  • When taking care of a person who is ill
  • Before, during and after preparing food
  • Before entering your home 
  • Before eating your meals
  • After using the toilet
  • When hands are visibly dirty
  • After handling animals or animal waste
  • Before and after using gloves

Washing your hands is an easy, cheap, and effective way to prevent the spread of germs and keep kids and adults safe from the virus and various diseases. Let’s spread awareness among our kids by demonstrating the correct technique of washing hands, by making this a regular part of their routine with their eating habits, giving frequent reminders to each other and carrying sanitizers in the community areas. 

For more information and safety tips, tune in to LIVE sessions by experts on GOQii Play.

Let’s end this pandemic together and #BeTheForce 

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Healthy Eating: Recipes With Healthy Fats

recipes with healthy fatsIn the previous blog, we saw how Healthy Fats Are Good For Us. We now know that a nutritious eating plan doesn’t mean cutting out all fat, just focusing on healthier varieties. Not sure how to get started? How about some easy & delicious recipes that would not only add “Healthy Fats” to your intake but also satisfy your taste buds?

Try these recipes with healthy fats!

1. Salad with Flaxseed Oil Dressing Recipe

Ingredients:

  • Chopped Romaine Lettuce – 3 cups
  • Mixed Green Vegetables – 2 cups
  • Flaxseed oil – ¼ cup
  • Juice of 1 lemon
  • Soy Sauce, Low Sodium, Wheat-free – 2 tablespoons
  • 100% Maple Syrup – 1 tablespoon
  • Ground black pepper – ¼ teaspoon
  • Sea salt – ¼ teaspoon

Directions:

  1. Chop greens and place in a large salad bowl.
  2. Drizzle Flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the Flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.

My Special Tip:  To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

2. Chocolate Banana Peanut Butter Smoothie Recipe

Ingredients:

  • Fat-free Chocolate Milk or Low-fat Chocolate Soy Milk – 1 cup
  • Ripe Banana – 1
  • Peanut Butter – 1 tablespoon
  • Ice Cubes – 4 to 6

Directions:

  1. Combine all the ingredients in a blender or a food processor.
  2. Blend until smooth.
  3. Serve Cold

3. Kale Salad with Fresh Strawberries and Toasted Almonds

Ingredients:

  • Kale Leaves – 1 large bunch (9 cups bite-sized pieces kale leaves)
  • Juice of 1 medium orange, divided
  • Extra-virgin olive oil, divided – ¼ cup plus 1 tablespoon
  • Pinch of salt
  • Orange Zest – 1 tablespoon
  • Honey – 2 teaspoons
  • Freshly ground black pepper
  • Sliced strawberries (or blueberries, blackberries or raspberries) – 1 cup
  • Dried currants or raisins – ¼ cup
  • Slivered almonds or pine nuts, toasted – ¼ cup

Directions:

  1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
  2.  Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl.
  3. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating. With massaging, kale will soften, somewhat deepen in color and become more fragrant.
  4. Make the dressing by whisking remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside.
  5. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently.
  6. Let salad ingredients marinate for 15 to 20 minutes before serving.

4. Avocado Chicken Salad with Kale

Ingredients:

  • Shredded Rotisserie Chicken – 1 cup
  • Half Avocado Chunked
  • Lemon Juice – 2 teaspoons
  • Chopped Dill (Shepu) – 1 teaspoon
  • Extra Virgin Olive Oil – 1 teaspoon
  • Kale, torn into bite-sized pieces – 1 cup

Directions:

  1. In a large bowl, massage the kale with olive oil. Let it sit for 5 minutes.
  2. In another bowl, toss together chicken, avocado, lemon juice and dill, breaking down the avocado slightly for a creamier texture.
  3. Top kale with chicken salad and serve.

That’s it! Do try these delicious recipes with healthy fats and let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

#BeTheForce

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