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Cherry and its 10 Health Benefits

Cherries-health-benefits

Cherries are native to Eastern Europe and Asia Minor regions. They belong to the “drupe” family of fruits such as plumps, peaches, apricots etc. The two varieties of cherries that are popular are Sweet-Cherry and Tart-Cherry. Cherries are drupe fruits with a central “stony-hard” seed surrounded by fleshy edible pulp.

Who does not like Cherries? Most like it for its taste. But, cherries are not only all about for its sweet taste but, they are one of those fruits which is low in calorie but, rich in phytonutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness. Tart Cherries are a hit among athletes and sports persons.

A study in the Journal of the International Society of Sports Nutrition, found that runners who downed 24 ounces of tart cherry juice for 7 days leading up to a race noted significantly lower amounts of muscle pain and a faster recovery.

Let’s look at some of these benefits in detail:

  1. Skin food: It contains antioxidants like Anthocyanins, Cyanidin, Quercetin help in reducing the free radicals from the body making skin glow and young.
  1. Anti-cancerous: It is enriched with fiber, vitamin C (ascorbic acid), carotenoids, Anthocyanins this play a vital role in preventing a cancer.
  1. Reduces Inflammation: Presence of phytochemicals reduces the inflammatory enzymes action giving relief from the pain of Arthritis.
  1. Reduce muscle pain: Cherries give relief from the muscle inflammation and soreness that on the other hand, lowers the muscle pain.
  1. Heart food: Presence of Phytosterols & Anthocynanins reduces bad cholesterol levels & regulates PPAR. It raises the regulation of genes responsible for fat and glucose metabolism; which in turn lowers the risk of heart stroke.  Also, it is enriched with potassium that regulates the heart rate which controls the blood pressure/hypertension.
  1. Best for diabetes: It is furnished with Anthocyanins, lowers the insulin resistance& raises the tolerance for glucose (glucose tolerance). Cherries have low glycemic index of 22-25 ranging on the variety of it.
  1. Reduces the risk of Gout: Eating cherries may lower the levels of uric acid, nitric oxide, CRP levels that reduces the forming of uric acid crystals which prevents from swelling and stiffening of knees, thereof lowering the risk of Gout.
  1. Boost sleep: The tart of cherries a type of antioxidant that binds free radicals named Melatonin, inhibits the inflammation & oxidative stress. This not only helps in improving sleeping hours and the quality of sleep, but also has its positive effect on the people having disturbed pattern of sleep.
  1. Reduces fat: Cherries help in the decreasing the tummy/belly fat.
  1. Prevents Alzheimer’s: Cherries are rich in Flavonoids and Procyanidin, which protects neurons (neuronal cells) that inhibits oxidative stress and dementia. Thus, protects from Alzheimer.

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“Being healthy and fit is more of a habit for me now”

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His rant of just work and no play was similar to the other professionals. His quest for a healthy and fit life was often disrupted by the fact that he does not have the time nor the motivation to do anything. Prashant Pathak’s excuse for leading an unhealthy life was his job and erratic work hours. Until one day when his wife stepped in to make him realize that he had to change….It’s been four months and he has taken to being physically active and is back on track walking the healthy trail.

My typical day when I’m at home usually involved going to work in the morning, eating anything that was available with no proper regulation of diet. I would sometimes remain hungry for long hours. Once I got home I would have a heavy dinner. On days I was on travel I would head out to work, and the rest of my day was filled with eating out and hanging out back at the hotel. As a result of all this, I had become overweight and weighed 93 kgs which were borderline obese.

I tried to get fit and have a regular exercise regime but I could never do it. My challenge was to find time for a workout. I would look at my schedule and invariably come up with an excuse to not workout. Every time it would be a new excuse. There was an aspiration but no motivation and hence no action.Then one fine day my wife gifted me GOQii. I was surprised but, a clear indication that I had to do something about myself.

My health goal when I got to the GOQii platform four months ago was weight reduction and feel energetic through the day. My coach is PayalChoudhary. We set small monthly goals in the beginning that could be easily achievable. It was delivering results. My coach started me only with a 15-minute workout that was doable. I had absolutely no activity of any kind for so many years and suddenly to be able to do exercise was not an easy task. But 15 minutes I felt was good enough to begin with.

She also simultaneously fine-tuned my diet pattern. I started having pre and post workout meals. I was having 6 small meals instead of bulky three meals. Secondly, I was also having fruits along with my meals which I was told to have before my meals. I have stopped tea/coffee with snacks. My water intake has also increased.

Clearly, in the last 5-6 years, I have not been so engaged with any kind of program for over a month. But, the GOQii program has been good. The very fact that somebody is monitoring you makes you accountable.

It was pretty tough. Although I was committed to this and had focus, it was still tough sticking to working out on a regular basis and eating healthy. It got easier after about month 3 months, at that point healthy was more of a habit for me.

Today, after 4 months I am walking 4 to 5 km daily, clocking 10k steps daily and I have reduced my weight as well. I am currently at 88 KG from 93 KG and I aim to get close to 80 kgs.  During the weekends, I alternate between cycling and swimming.   And in the last one month, I have also started on interval exercises.

As a result of this, the positive is that I feel very energetic and my well-being has gone up. By the end of 2016, my aim is to reach a weight of 80 Kgs. My coach has also been throwing some challenges at me. Like for instance, me being a complete sugar person, I was thrown a sugar-free challenge for a week. It was extremely difficult but I did it and now I have realized that I can curb my craving for sugar. I have the strength now mentally to go off sugar.

No more do I encourage samosa parties in office. Earlier we would gorge on samosa and all that is unhealthy. Now, even if it is a party in office and a cake is being cut I politely say no and people are amazed at me.What makes me happy is that I have become an inspiration to many who think that they will never be able to do get back on track. After seeing the progress I have made they see a ray of hope for themselves.

The final aspect of a good program like this is the concept of Karma. The dimension of karma is an added advantage. Earlier you would sweat it out for yourself but, here you are not only sweating it out for yourself and your health but in the process are also helping somebody else who is in need which is very enriching.

What does Coach PriyankaDeshmukh have to say about Prashant Pathak?

He is a very enthusiastic person. Willing to experiment. He has been regular with his routine and is very health conscious. A very active person who doesn’t prefer to be idle.He loves adventures, he is a foodie and implements that in his daily life with amazing variations in his meal platter. So far we have achieved all goals-incorporating mid meals, 6 days workout, with one day rest, sugar-free challenge etc, and so far it’s going well. His journey has been very consistent with an awesome performance each day.

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“There are no substitutions for hard work and dedication”

feeling triumphant-successfully completed 1st 100 Kms Trailwalk

Feeling Triumphant: Successfully completed the 1st 100 km Trail walk.

He was all work and no play. Priority was work and that got the better of him always. So much so that it was affecting his personal life at work and at home. As a result eating habits were erratic with no control on what was being eaten, there was no physical activity or exercising for that matter. The net result of all this was an unhealthy lifestyle that he was leading. But, a discussion with his wife made him realize that he had to make an effort to improve and get on the brighter and healthier side of life. Here is Dhawal Desai’s story in his own words.

I work in the IT industry and my focus was always more on work, meeting project deadlines. Personal life was almost zilch as I would be so exhausted when I came back from work. I was only pushing my team towards working harder and almost forgot that “Team success is a perfect blend between hard work and fun”. I realized Element of hard work was already there but no fun.

I had a serious discussion with my wife what is to be done. How could I make a change she spoke about balancing my act between work and home? And it had to start with “ME” I had to change… focus on my health and change my lifestyle. What my wife told me made sense. It was no rocket science but, I had to make that effort. The problem however was I did not know where to start and what to do?

Then one day I happened to be watching NDTV and I came across their reviews on fitness bands and all the features and how these bands can help you improve your lifestyle. I thought it was great but somewhere felt it a missing element of motivation and guidance.

I could wear the band and get all the stats but, then what do I do with those stats was the big question playing on my mind.

How do I interpret those stats and convert it into a performance or lifestyle change? I am not a fitness trainer nor a health or nutrition expert. Just increasing my step counts is not going to help me towards a healthy lifestyle. So I dropped the idea of getting a fitness band.

Few days later, I once again was going through the same program on tech on NDTV and this time around I heard about GOQii. The concept of GOQii appealed to me because it was not just another fitness tracker. The idea of having a coach connected all the dots for me. I read more about GOQii and its features and I was convinced.

An App + A coach + great eating suggestions + gradual workout sessions + motivation all of these without any impact on my work schedule was the right push I needed. I did not think twice and immediately bought myself a GOQii band and Shimpli Patil was my coach.

My coach had a call with me and I explained my lifestyle to her. In fact, even before my band arrived we started working on my issues. It took a while for the band to reach as I work in the Middle East (ME).  Till my band arrived I was interacting my coach on Skype.

Then finally, when I got the band. My health goal was to lose some pounds as I was on the borderline of obesity (I was 120 kgs) and I wanted to change my attitude towards life. I wanted to be more positive.I started my daily routine wherein I started tracking my steps as well. I had started my regular workout. My water intake had increased. Anyway, the climate here in ME makes you dehydrated.

Within a couple of weeks, I could see the difference in my personal life and professional life. I wanted to ensure I was eating a balanced diet to support my increase in physical activity, I had also noticed that I had started eating better and right.  All my in between junk snacking had stopped.

My coach helped me make adjustments to my nutrition while simultaneously kept me motivated to keep moving. As a result, I started seeing consistent results and completely fell in love with what I was doing. I had started feeling better and my team also noticed this positive change in me. Work became more fun for my team. I was not exhausted when I came home so could spend fruitful time with my family.

As I was getting my fitness level on track, one day the something impossible happened. My coach asked me if I wanted to try out 100KM Oxfam Trail walk

100 KMs in 48 hrs… now that’s something I doubted. But, again she managed to give me   the right push and motivation to register. I registered for my first 100 km trail walk to be held in Dec 2014. I was all charged up for the trail walk. My team was Skywalkers.

During the trail walk, I happened to meet Kuntal Joisher and Anusha both trained mountaineers. Kuntal was going to be climbing Mount Everest in April 2015 and Anusha was doing the trek to Everest Base Camp (EBC).  I was always in love with mountains and green forests. Meeting them was my second motivation that I needed.

While on the trail walk, the thought of going to Everest Base Camp stuck with me. I thought if I manage to complete this 100KMs within 48 hrs I am going for the EBC trek. Well, Skywalkers completed the quest within 45 hrs and I said, there you go… Everest Base Camp here I come.

The trek was all planned and I registered for it for April 2015. I trained for 3 months to be fit to go to EBC. I had to bear in mind two things the weather conditions and altitude. I was asked to hydrate myself as much and also do some strength exercises or my legs, back and shoulder. I had to carry 3 liters of water and walk on the trek.  The trail walker was a good initiation for trekking.

My second goal was to complete the EBC trek and guess what I did that as well without a hitch. My family initially was not sure or convinced that I would be able to do EBC trek but, after I completed it they could not believe their eyes.

Both, the successful completion of the 100 km Trail walk as well as the EBC trek was a great high and ego booster for me. I knew I could do a whole lot. Nothing was impossible.

Dhwal at 5190 mts ( 17,127 ft) -Enroute to EBC

Dhwal at 5190 mts ( 17,127 ft) -Enroute to EBC

Now I plan to take this further. I plan to do one Himalayan trek every year. And, I hope to keep the same spirit.

I am fit now and feeling fit as well. I am ranging around 94 kgs and my routine in the ME is to go to the gym once a day. On an average, I manage to clock 10k steps daily. My eating has improved drastically. Now I eat everything and I eat small meals.  I eat salads and fruits regularly.

If you ask what GOQii has done for me…from ‘All play and no work that made Dhawal a dull boy’, ‘Its lots of work along with play for Dhawal now.’ My life is more balanced and I want to be an example for my 2-year-old daughter.

Through my journey, I have discovered one thing and that there are no substitutions for hard work and dedication. However, there are tools that make them a little easier. My GOQii coach made my hard work fun and the all the dedication seem possible. My GOQii band has made me accountable to myself. 

What does Coach Shimpli Patil have to say about Dhawal Desai?

Dhawal has been on the GOQii ecosystem right from the time when I started my journey as a GOQii Coach. He was aiming at optimum fitness and feeling overall good about his health. We started off with some simple goals of increasing his daily water intake, having small frequent meals and hitting a good number of steps daily. We started working towards these goals and within no time, Dhawal picked these habits and embedded into his routine quite seamlessly. Later, we began with a good workout routine starting with cardio and then alternating cardio with strengthening exercises.

I could sense tremendous willingness and determination in him to achieve what he was supposed to. He got into a habit of surprising me each day with his magnificent performances.  Little did we know that we would be heading towards massive goals in the coming days?  Soon, in a few months, Dhawal geared himself for a 100 km trail walk and completed it victoriously! It was like a kick start to his phenomenal journey wherein he then enrolled himself for the incredible Everest Base Camp trek. And that wasn’t enough, he aspired to walk the 100 km trail again in 2015 and he triumphantly completed it again!

To achieve such great heights, good fitness is a must, but way beyond fitness, what one needs is the zeal and ginormous willpower, and Dhawal is a perfect illustration of it!

Dhawal with the local kids at Phakding-way back from EBC

Dhawal poses with the local kids on the way to EBC

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“My ultimate goal is to increase my immunity and live a very long healthy life”

Jigar working out at home

Jigar working out at home

The day of reckoning comes to nearly all of us. A favorite pair of jeans won’t zip up; the idea of doing any physical work is exhausting; a walk around the apartment block is enough to tire you and send you to bed. Worse, you learn you have cholesterol at a really young age or find your weight is crushing your knees. It’s the day you do not feel good about yourself and realize it’s time that you need to start exercising and get fit and healthy. Jigar Gala was sailing in this very boat but, decided to not be complacent. Instead, he worked hard to get healthy.     

I am 27 and I have had a very sedentary lifestyle. There was no form of physical activity whatsoever. I am an operations manager in a Public Limited company and I work from 10-6pm. I travel 12 days in a month. Diet was not right as I ate anything as and when I wanted to. I was eating cheese, butter, and fried items all the time and did not care. My water intake was low and I never ever felt energetic. Eventually, my cholesterol and Triglyceride levels also increased.

Since my wife Charmi Gala is a coach with GOQii I got more intrigued about GOQii. I used to watch and hear her talk to her players giving them suggestions. She would constantly tell me how her player has improved or changed his lifestyle and got better. But, I never really bothered so much. My wife suggested going in for a GOQii band so that I can discipline myself and get back on track.

Six months ago I went ahead and got myself a GOQii band and said let me try it out and see if it’s working. My coach is Geetika Patni. I realized that no matter what a coach tells you finally it is me who has to implement all that is being told to me in the right way and in a disciplined manner if not I would be a loser.

My first health goal was to reduce my cholesterol and triglyceride levels. The doctor actually recommended medicines for the same but then I was also warned that there could be side effects of the medicines. After I have achieved the first goal I decided I will focus on how to be active and lastly lifestyle changes, increase water intake etc.

Thanks to GOQii within 6 months I have been able to bring down my Cholesterol and triglyceride levels. My Cholesterol levels were high at 310 and triglycerides was at 350. Currently, my cholesterol is at 180 and triglycerides at 130.

Along with my coaching, I have been greatly inspired by Luke Coutinho, the master coach of GOQii. In fact, thanks to Luke I have been able to make small changes. I watch his videos repeatedly on YouTube to get motivation when I get cravings of unhealthy things

Just small changes to your diet and lifestyle coupled with discipline can do wonders to you and your health. I am extremely happy as my cholesterol is under control and my nutritional habits have changed for the better. I am not eating any junk and fried food items or anything unhealthy. I think before I eat.

I have also started walking. Trying to do 10,000 steps at once seemed hard to do. But, going on a little walk in the morning, and another later in the evening helped my steps add up. I walk at a moderate pace daily for 45 minutes. Also, twice a week I do free body exercise.

What I have realized over a period of time is that even if you’re someone who struggles with fitness, or if being active doesn’t come naturally to you, you can do it—and it can all be done with just walking. You don’t have to go out and kill yourself every day, just set a goal with GOQii and ease into it.

Becoming physically active has changed my attitude towards life. It has automatically helped me increase my water intake. I drink around 2.5 liters daily. Earlier was not even managing 1 liter. I have a reminder in my phone that reminds me to drink water at regular intervals. Now, I have cultivated the habit. With regard to sleep, I never had an issue.

Goqii concept is really wonderful, they are creating right awareness while all other companies just want to sell products. Today people have many options out there for your health and fitness. But, what GOQii is doing is that it is creating that balance and helping change your lifestyle by making very small changes. It’s no rocket science but many of the aspects such as exercise, food, water, sleep etc we have always taken it for granted and over the years these things have affected our health. Last but not the least the coach is a motivating factor in this entire GOQii ecosystem.

My wife is happy that I am following my coach’s advice. When she used to tell me to do all these things I would never take her seriously. Now I realize that what she used to tell me was for my own good. I am seeing the change in myself and she has seen me change for the better.

My message to one and all is that GOQii is here to help you change yourself. Try it and you will see massive changes in your lifestyle. No matter how much you travel or work. The solution of your health is in our hands but we run here and there to solve the health issue.We just need to heal our body in the correct way and build stronger Immunity

My Life Mantra :-

— Balance nutrition

— 7 hour of sound sleep

— more than 2L daily water intake

— managing stress

— daily activity (sports / walking / running / exercise etc )

Last but not the least, I like the karma concept that has been weaved into this ecosystem. I try to donate as much as I can. The whole idea of clocking more steps to be able to donate is a wonderful thing. My ultimate goal is to increase my immunity and lead a very long healthy life.

What does Coach Geetika Patni have to say about Jigar Gala?

Jigar is a very supportive player. His initial goal was to control cholesterol levels, which was a bit high along with weight reduction of 10kgs. Cholesterol levels got down once he started following right nutritional practices and maintained a regular exercise routine, all of which he is still continuing and which has helped him in weight loss too. He is very curious with respect to his nutrition and adopts to all suggestions. Current workout routine includes 40 minutes of walking but, has also tried Tabata workouts in the past. He is doing very well and am sure he’ll find his perfect balance of lifestyle soon.

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