Shimpli Patil, Author at GOQii

She is passionate about Nutrition and that explains Shimpli’s Master’s degree in Foods, Nutrition and Dietetics. This topper from Mumbai University also has a certification in Food Processing and Preservation and in Nutrition and Exercise for Fitness. That’s not all; she has a keen interest in the area of product development and has worked on the development of protein fortified chocolates in collaboration with Cadbury India Pvt Ltd, as a part of MSc. RnD. For over 3 years now she has been practicing as a clinical nutrition consultant. Shimpli is also a trained dancer from Shiamak Davar Institute of Performing Arts and strongly believes that dance is the best exercise for Mind and Body and when dance is combined with the right nutrition it is the correct recipe for a healthier and fitter lifestyle.

October 5, 2017 By Shimpli Patil 8 Comments

Mind It: Eat slowly, do not gobble down

I had just about done with my daily routine of a brisk walk in a park. And, I hear some noises- what is it that I hear…it was my stomach growling. Sending me hunger cues and reminding me that I should be eating something. And, yes I was so hungry that I could probably eat a horse.

I quickly walked up to the nearest café to grab some snacks so I could calm down my growling stomach. While I was awaiting my order, I started to look around the café. One of the best things to while you are alone in a café is to observe others sitting there. What do I see?

I see this young man eating at breakneck speed. Probably he was in a hurry to just grab some food and rush out to work. While he was eating a break neck speed he was also fidgeting with his phone. Ain’t we all good at multitasking of this nature? As he was eating he also managed to engage himself in few calls. If he could do that to me it came across as he wasn’t in such a hurry as it seemed! Then I thought to myself why would somebody be eating at such a speed? Probably, just a habit I thought to myself!

This is true though. There are many people whom I know have developed these fast eating habits. They are most often in a hurry to get over and done with their food to get away from the table. Most often one develops these habits during childhood and it continues through your adulthood.

But, let me tell you that gobbling down the food quickly without realizing what just went in, does no good to your body. In fact, eating too fast could nearly double your risk of being overweight or obese. A study published in the Journal of the American Dietetic Association shows that women aged 40-50 years who eat the quickest are more likely to be obese than slow eaters.

Once you start eating, it takes about 20 minutes for the “stop eating” signal to reach your brain. Fast eating overrides the mechanism of stimulating the satiety center in the brain. Thus, if you eat too quickly or say within 20 minutes, you tend to overfill your stomach and overeat, paving way for overweight and obesity and other related disorders.

Rather than thinking about food in terms of number of calories and nutrients, it would be more beneficial if you eat it mindfully. Eating slowly, chewing the food thoroughly, and savoring every bite of it are some important aspects of Mindful eating which contribute to your health in several ways.

Digestion: chewing well promotes the release of salivary enzymes in the mouth which in turn start off the digestion process, thus making your further digestion smoother and simple. Hence it is said that slower you eat, the faster and more efficiently you metabolize the food.

Portion control leading to weight control: Portion control is easily achieved when you slowdown your pace of eating. When you eat slowly you become aware of when you stomach gets full and you also know how much to serve yourself and when to stop. Portion size and eating speed can be well explained through the famous ‘French Paradox’ which says that despite high intake of calorie rich and fatty foods in France as compared to the US, the incidence of heart disease and overweight is relatively low in France. It is well documented fact that the French eat much slower than the Americans thus ending up taking smaller portions. Sensible eating therefore works miraculously for the weight-watchers.

Taste and Enjoying: Eating sensibly also involves relishing your food thoroughly by feeling the flavour on your palate. Sensible eating lets you experience the textures and the aroma of the food overall, making it a wonderful experience focused more on the impression and less on the health effects of eating.

In an age which is clouded by distractions, sensible or mindful eating gets difficult for many. It requires a conscious effort on an individual’s part to make sure that he or she is eating in an environment which is less distractive. To enable yourself eat mindfully, ensure that you are away from the television, mobile phones and other devices so that the focus is completely drawn towards eating. You can have some soft music playing in the background to make the eating experience more delightful.

When you eat, JUST EAT! Be mindful and Stay Healthy.

November 22, 2016 By Shimpli Patil Leave a Comment

Preparing for a 50 km Trail walk – What you need to remember and do

Walking is one of the easiest things one can do. We all do it every day. But how does it feel when I say let’s walk 50 km in 18 hours! “Are you kidding me?” That’s exactly how I reacted when I came across the 50 km Trail Challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge – A 50 km Trail Challenge.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk.

NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”. You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheat flakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Foods with cheese is acidic which might just slow down our body.

Acidic body equals to less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, fox nuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

HYDRATION DURING THE WALK

Though we don’t feel the hunger, our thirst center is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAIL WALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!”

November 4, 2015 By Shimpli Patil 2 Comments

Nigella Seeds- ‘A Remedy for everything but Death’

There are innumerable seeds which are gaining attention in the health sector due to their unique properties that can do wonders to our health. There are a few which we hear of on a day-to-day basis and there are others which most of us are not aware of or have seen them but don’t know the names or have heard of them but not seen them. One of these “least heard of” seeds are the Nigella Seeds!

Nigella seeds are obtained from an annual flowering plant called ‘Nigella Sativus’, exactly why these seeds are termed as ‘Nigella seeds’.Talking a bit of its origin, the oil of Nigella seeds, interestingly, was found in Egyptian tomb of Tutankhamun, dating back to approximately 3,300 years ago. It is believed that the Islamic prophet Mohammed declared these seeds as “a remedy for all diseases except death.” Isn’t that incredible?

The commonly known nigella seeds are also called as ‘kalonji’, black caraway, black cumin, black seeds, fennel flower, nutmeg flower, roman coriander, wild onion seed and are loaded with phenomenal benefits, offering protection against several health conditions.

Nigella Seeds have massive health benefits. These seeds have been known for their healing properties since time immemorial. From simple conditions to deadly diseases, these seeds can kill it all!

Check out this comprehensive list of benefits of the Nigella seeds:

** Type 2 diabetes: Nigella seeds can trigger the regeneration of the dying beta cells within the diabetic’s pancreas. Scientific studies have shown that 2 grams of nigella seeds everyday could result in reduced fasting blood sugar levels, along with decreased insulin resistance, increased beta-cell functioning and reduced glycosylated hemoglobin (HbA1c).

**Hypertension: These seeds have a significant blood pressure lowering effect along with reduction in the bad cholesterol (LDL).

** Infections: Nigella seeds being anti-bacterial, anti-inflammatory, anti-fungal, antioxidant and antiviral in nature, are known to smack down various deadly infections including MRSA (which is an antibiotic-resistant bacterial infection), H. Pylori infection, psoriasis, etc.

**Cancer: These seeds have shown to have miraculous effects in various types of cancer including colon, breast, brain, oral, leukemia and cervical cancer. A chemical compound extracted from nigella seeds, called thymoquinone has an ability to stimulate apoptosis (cell death). Thus, slowing down the cancer progression and arresting the spread of the cancer.

**Brain conditions:Epilepsy- Nigella seeds are known to possess anticonvulsive properties and can thereby reduce the seizure activity.

** Glioblastoma– It is one of the most aggressive brain tumors of all and thymoquinone can induce cell death in the glioblastoma cells.

** Brain lead toxicity- The seeds can reverse the damage caused to the brain due to lead toxicity and also radiation-induced damage.

** Parkinson’s disease: Thymoquinone from the seeds has been shown to protect the neurons from toxicity associated with Parkinson’s disease and dementia.

**Asthama: Being anti-inflammatory and brochodilator in nature, these seeds play a huge role in improving asthamatic symptoms. Apparently, thymoquinone is considered superior to the drugs used for asthma.

**Digestive issues: The seeds are extremely effective for indigestion and bowel complaints. They can prevent formation of gas or facilitate the expulsion of gas, thereby combating flatulence.

**The seeds are used to induce post-natal uterine contraction and are also useful in promoting lactation, especially in India. They are one of the effective galactogogues that can help the mothers produce greater amount of milk.

**Sore throat: The seeds can reduce throat pain and soreness and are also used in the treatment of acute tonsil inflammation. They literally reduce our dependence on the pain-killers.

**Last but definitely not the least, Nigella seeds have all the power to reduce the indications of morphine intoxication, tolerance, and addiction. It could be an effective therapy in long-term treatment of opioid dependence.

How to use these seeds in our diet?

They are slightly bitter and peppery with a crunchy texture. You can powder these and add into your juices/smoothies, or roast them lightly to release the essential oils and then grind them with grated coconut, roasted garlic and other spices to make a delicious chutney out of it, or throw them whole in your curries, gravies, dals and soups.

Nigella seeds are indeed a powerful healer and one of the best gifts to mankind! It’s something that you must fill up your jars with and use them regularly in your meal preparations.

August 28, 2015 By Shimpli Patil 4 Comments

Mysterious Coffee

Our very famous beverage and a favourite of many- Coffee, loves to be in the limelight! Personally, I am not too fond of this beverage, but the deep love that people have for coffee kind of triggers me to research upon it more to find out what is so good about this Coffee?

Coffee, as we all know, is a major source of caffeine, the world’s most widely used stimulant drug. Tiny amounts of caffeine can do good to our health, whereas a lot of caffeine can harm it. After all, anything in excess is bad, isn’t it?

The wonderfully enticing flavour of Coffee (taste+aroma) and the stimulant property that it possesses attracts people towards it and makes most of them dependent on it (addiction, you see). It gives us more energy, makes us feel more alert, improves athletic performance and so on. It gives us a super kick which helps us stay up during our long meetings/long hours of studying or while working on the most tedious project. It’s like a rocket fuel that keeps us going! No wonder so many love it?

Hold on, there’s more to it, coffee also suppresses appetite, so many people drink it to lose weight. Ahem! Now that’s something which definitely grabs attention. But that’s certainly not a healthy way of losing those extra pounds.

As I mentioned, I am not a usual coffee drinker, but there was this one day when I ended up drinking more than 4 cups of coffee as I was deeply engrossed in a project work with my buddies. They were grabbing coffee during breaks and I got carried along. I noticed something peculiar about myself on that day. I was eating more than I usually did and it was quite annoying to feel so hungry so often.

It’s true that our hunger and appetite are controlled by what we eat and drink, including coffee. Coffee is an appetite suppressant, that’s what I was aware about and I am sure most of you must have heard of its appetite suppressing property.

Coffee contains phytochemical compounds called chlorogenic acids, an important group of biologically active and antioxidant dietary phenols. Fruits like apples, pears, strawberries, pineapple, etc. also contain these compounds. Chlorogenic acids have captured attention in the field of obesity as researchers suggest that they can help decrease hunger. Caffeine, by itself, often masks hunger and fatigue as it provides a short-term boost in energy and alertness.

Now the question is, why did I feel so hungry on the day I drank too much coffee? It’s not just me, I have got this from many of my clients too.

After digging to find out more about this mysterious coffee, I finally unlocked its mysteries.

Here’s the story-

Coffee affects many neurotransmitters and hormones (such as cortisol and insulin).

Drinking more than 250-700 mg of caffeine during the day can actually lead to anxiety, hypertension, insomnia and nervousness. All these factors may spark off stress-related emotional eating. Reasons for this- going overboard with caffeine over stimulates the central nervous system, and our body responds to it by triggering the adrenal glands to generate cortisol (stress hormone), which tells our body to increase its energy stores by consuming calories. Exactly, why we are in this constant search of food.

Moreover, caffeine stimulates the secretion of insulin. Increased insulin secretion can result in a drop in blood sugar levels, which again makes us feel hungry and increases food cravings.

Additionally, caffeine is a diuretic, it draws water from our body cells leading to increased urination and dehydration. Thus, it actually makes us feel thirsty, but somehow, we may confuse the thirst with hunger and tend to eat more. Thirst and hunger cues are similar, remember my previous blog? (http://goqii.com/blog/how-important-is-it-to-know-if-youre-thirsty-or-hungry/)

Thus, coffee’s mixed effects are highly driven by the type of coffee (caffeinated/decaf), the amount we drink, when we drink it, our overall biological makeup, and so on.

How do we go about this mysterious beverage?

I would say, low or moderate consumption of caffeine doesn’t cause any noticeable side effects. A moderate caffeine intake would mean, around 200 to 300 milligrams per day, which is equal to anywhere between 2-4 cups of coffee.

I will never ask you to give up your love for coffee, after all, it gives you that extra boost you need to get out of your closet (and probably get to the gym!). All I would reiterate again is ‘Anything in excess is bad, so control your intake of caffeine’.

Mind It: Eat slowly, do not gobble down

Preparing for a 50 km Trail walk – What you need to remember and do

Nigella Seeds- ‘A Remedy for everything but Death’

Mysterious Coffee

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