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February 6, 2019 By GOQii 1 Comment

Being Fit is the New Fashion Statement!

Abhishek Kher's Amazing Transformation

“Being fit is the best fashion statement one can have,” says Abhishek Kher, a finance sector professional residing in Mumbai. At the age of 40, Abhishek has literally made the impossible, possible.

Abhishek has always been fond of running but was forced to lead a lifestyle with moderate physical activity due to his busy work schedule. Weighing about 83kg prior to his introduction to GOQii, he had diseases like hypertension and diabetes running in the family. Abhishek had no intentions of being a victim, with unbreakable determination and hardwork, he is 64kg today and the proud owner of a fit and sexy physique. Let’s take a look at Abhishek’s journey to understand his transformation.

Prior to being introduced to GOQii, Abhishek was dwelling on the heavier side of the weighing scale. Although he had downloaded a few running apps on his phone, and used to go for runs, it wasn’t enough for him to reap the kind of results he was looking for. When we asked him about the inspiration behind his determination, this is what he had to say:

“I come from a family which has a history of lifestyle diseases like hypertension and diabetes. I give the credit to my fear of being slowed down by these diseases, and also my children who are 12 and 2 years old respectively. I wanted to spend more quality time with them, playing with them and giving them the kind of attention they seek from me. I understood that with my current lifestyle and erratic work hours, I would be drained by the time I reach home. I decided to allocate more time to improve my lifestyle, so I can dedicate more time to my kids and family.”

Being an employee of Bajaj Allianz, Abhishek was introduced to GOQii through their corporate tier program. Since then, there was nothing to stop this man on his road to glory. In a time period of 1 year, Abhishek reduced 19kg, coming down from 83kg to 64kg.

Abhishek Kher Transformation

Abhishek’s diet mainly consisted of fats, proteins and complex carbs. He tries to avoid simple carbs and limits his sugar intake to once a day, with his tea in the evening. Abhishek also consumes around 4-5 eggs in a day to get his daily dose of protein.

“Being a vegetarian, getting my daily dose of protein has always been a challenge. My coach has proved to be very helpful in tackling this problem, because she helped me find veg sources of protein to fill my daily dose. She has also taught me how to exercise properly to reap the best of my hard work.”

He eats three meals a day, breakfast, lunch and an evening tea with some dry fruits. Abhishek avoids eating after 4pm and only exercises once a day. He divides his fitness regime into 3 days of running (10km a day) and 3 days in the gym, mostly focusing on strengthening his core muscles.

His transformation is an inspiration to people of all ages because if he can do it, so can you! Abhishek rose above his excuses and has torn through every barrier put in his way with immense style.

To know more about Abhishek’s amazing transformation, join him on 10th of Feb at 12:30 PM as he tell us about his journey exclusively on GOQii Play.

July 11, 2018 By Trupti Hingad 2 Comments

11 Top Testosterone boosting foods for men

Have you been working out hard in the gym with no results? Have you wondered what could be the reason? We are all aware that workout does a lot of good to our body. A regular workout does everything from increasing your odds of living longer to supporting your memory function and for men, a good workout can also boost your testosterone.

While testosterone is the primary sex hormone in men, it is also responsible for everything from muscle development to hair growth to mood regulation to sex drive. So yeah, it’s pretty important when it comes to your health and well-being.

But, at times despite the work out the testosterone levels could be low and hence the desired results from the workout is not visible. But, there is nothing to worry. One can increase their testosterone levels naturally by eating the right foods.

Here is a list of testosterone boosting foods

Brazil Nuts: This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. The high selenium content is mainly responsible for Brazil nuts positive benefit on T levels. Brazil nuts also have a good ratio of fats. These nuts contain zinc, amino acid Arginine and fatty acids which are needed to make hormone testosterone. Arginine is a precursor to nitric oxide, important for vasodilatation and known to increasing testicular blood flow for better hormone production. Brazil nuts are packed with the most bio-active form of Arginine. Just have 3-6nuts per day and boost your T levels.
Beans: Are rich source of fibre, protein and zinc. Beans pack a bigger shot of zinc than any other member of the veg family. Add it to a food that’s high in protein and fibre\ and low in fat, and you have a winning combo. You can opt for baked beans, lima beans, navy beans, and kidney beans –All are good choices.
Eggs: Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Start your day with three or four eggs or egg whites cooked in olive oil coconut oil. You can also opt for boiled eggs too.
Cruciferous Veggies: Elevated oestrogens levels lead to fat accumulation and can interfere with muscle growth. Broccoli, cauliflower, cabbage may help a man’s body excrete excess oestrogens and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one oestrogen hormone) thus increasing the testosterone production. Since these veggies are rich in fibre..it also helps you to keep full and thus helps in fat loss too.

5 Garlic: Garlic is an active ingredient, allicin, enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone by limiting its actions and breaking down muscle tissue. Season some foods with garlic, but eating crushed garlic cloves provides the most direct benefit.

6 Oyster: Oyster is loaded with Protein, magnesium, lots of zinc. Along with increasing physical endurance, oysters pack more zinc than almost any other food source. Just six oysters give you almost seven times the recommended daily allowance of zinc, and zinc plays a key role in muscle growth and testosterone levels.
Eat a serving of oysters once a week — raw or cooked but not fried.

Pumpkin seeds: They are good source of zinc -a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. Sprinkle more testosterone-boosting pumpkin seeds into your diet by adding them to oatmeal, yogurt, and salads, and even add them into your protein shakes.
Coconut: Coconut can not only help your diet taste like a tropical meal, it can also keep your T-score at healthy levels. That’s because the giant nut is a source of saturated fat, which plays a role in testosterone production. A healthy person can take up to 8-10 percent of their calories from saturated fat to help keep testosterone at its peak without any major concern over increasing your risk of heart issues.

9 Wheat Bran: Who would have thought that brown wheat bran could help peak up your T-levels? But the fibre-rich bran of the wheat kernel is an excellent source of the mineral magnesium. One study found that magnesium was more effective at boosting testosterone if paired with high-intensity exercise. Add wheat bran to your flour or oatmeal, pancake batter, and protein shakes.

10 Pomegranate: This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice/one fruit a day can increase testosterone levels between 16 percent and 30 percent, can improve mood and increase libido too.

11. Whey protein- or ricotta cheese: This is high in protein and low in fat.-This not only fix your protein dose but also helps in increasing testosterone production restricting body’s production of cortisol hormone. So Have it as post workout meal or grab as mid snack.

So, stack these foods if you haven’t already and enhance your workout and overall physical health!

June 26, 2018 By Samar Hafeez 5 Comments

Know all about ‘Eating Disorders’

eating problms

DO YOU look in the mirror and pick yourself apart? Do you constantly worry about what and how you look?

Ask yourself, “What percentage of your time in a day you are preoccupied with thoughts regarding food, weight, and body image?”

If your answer is that you spend so much time with these concerns that it interferes with your happiness and daily functioning, then let me tell you that you may be having an Eating Disorder.!

What Is an Eating Disorder?

Eating Disorders are illnesses that cause serious disturbances in a person’s everyday diet. They are characterized by irregular eating habits which include inadequate or excessive food intake which can damage individual’s well-being.

In addition to abnormal eating patterns, there are severe distress or concern about body weight and shape. An Eating Disorder also includes your beliefs about food and how they impact your body.

Who Suffers From Eating Disorder?

Eating disorders can develop during any stage in life but typically it appears during teen years or young adulthood but, may also develop in childhood. It can affect both men and women, however, it’s more common in women.

Eating disorder when manifested at a young age can cause severe impairment in growth development, and overall mental and social well- being.

Let’s move on to knowing three most common types of Eating Disorders

ANOREXIA NERVOSA

The Term Anorexia Nervosa literally means “Lack of Appetite induced by Nervousness”

This is perhaps the best- known eating disorder. It causes its sufferers to excessively fear to be overweight and restrict their eating habits in an unhealthy, dangerous way which leads to a significantly low body weight.

Male and female suffering from Anorexia show following hallmarks

Extremely limited food intake
Obsessive intense fear of weight gain
Problems with body image (Unrealistic perception of the body) and a low self-esteem
Denial of low body weight

Overtime, the following symptoms may develop as the body goes into starvation

Physical symptoms

Menstrual cessation
Osteopenia or osteoporosis(Thinning of bones)
Anaemia
Fatigue
Brittle nail and hair
Skin dries and can take on a yellowish cast
Severe constipation, Low BP

Emotional and behavioural symptoms

Excessive/Compulsive exercising
Frequently skipping a meal or refusing to eat
Denial of hunger
Frequent checking in the mirror for ‘perceived’ flaws
Flat mood(Lack of emotion)
Low self-esteem
Irritability
Low sex drive

BULIMIA NERVOSA

The Greek word for Bulimia is BOULIMIA which means extreme hunger. Patients with bulimia nervosa eat frequently in a discrete period of time (example within any 2 hour period) they also have a sense of lack of control over eating during the episode.

They often consume thousands of calories that are high in sugars, carbohydrates and fats. They can eat rapidly, sometimes gulping food without even tasting it.

After a binge, they PURGE their bodies of food and calories they FEAR by using laxatives, enemas, diuretics, vomiting or by excessive exercise. People with Bulimia can be underweight, overweight or even obese.

Many people don’t know when a family member or friend has Bulimia nervosa because they almost always hide their binges but Bulimia nervosa does have symptoms that should raise red flags:-

Physical Symptoms

Chronically inflamed or a sore throat
Salivary glands in the neck and below jaw bone swollen; cheeks and face often become puffy
Tooth enamel wears off and begins to decay from exposure to stomach acids
Constant vomiting causes GERD (Gastro oesophagal reflux disease)
Laxative and Diuretic abuse cause kidney and intestinal problems
Frequent Severe dehydration from purging of fluids

Emotional and Behavioural symptoms

Negative/distorted self- image
Hoarding or hiding food
Social withdrawal
Extreme guilt and sadness
Excessive worry about body weight and shape

binge eating

BINGE EATING DISORDER

It is a form of compulsive OVEREATING. Sufferers feel a compulsion to eat large amounts of food and as though they cannot stop and UNLIKE PEOPLE WITH BULIMIA, THEY DO NOT TRY TO PURGE OR GET RID OF FOOD BY INDUCING VOMITING AND BY USING OTHER UNSAFE PRACTICES.

Symptoms are more or less similar to Bulimia nervosa except for purging and laxative abuse.

Binge eaters eat a large amount of food when not feeling physically hungry, binge eating episodes typically take place in private and can last for hours or a whole day. It is common for sufferers to feel distressed or guilty about their lack of control, it is this shame and guilt that can prevent a person from talking and seeking help.

CAUSES

Eating disorders are complex thus are influenced by a facet of factors. Though the exact cause is unknown, it is generally believed that a combination of biological, psychological, and/or environmental abnormalities contribute to the development.

Certain psychological, biological/genetic, and personality traits may predispose people to develop eating disorders.

However specific traits are linked to each of the disorders. People with Anorexia tend to be perfectionists and with bulimia and binge eating disorder impulsive nature is common. Hormonal irregularities and nutritional deficiencies can be among causes. As discussed earlier in this blog, negative body image, dissatisfaction with one’s body and low self-esteem can help build tendency towards abnormal eating patterns.

Among Socio-cultural factors, the media has the largest influence on people especially teens and young adults. The media pushes body image, clothes, fast food and weight loss with unrealistic results, the combination of all these lead teens and young adults down the road to eating disorders and a confusing self- image.

And on another side of continuum popular social media pages and videos with a variety of recipes and restaurants tempt people to eat more and more.

Other causes include disruptive thinking patterns and an inability to understand the healthy relationship between food and hunger, family dysfunctions and major life stressors/changes, negative emotions or traumas such as rape, childhood sexual abuse or death of loved ones can also trigger eating disorders.

Even a happy event, such as giving birth can lead to an eating disorder because of the stressful impact of the event on an individual’s new role and body image.

IMPORTANCE OF TREATMENT

Eating disorder untreated can have serious consequences like Malnutrition, stunted growth, osteoporosis, reduced metabolic rate, critically low blood pressure, serious heart, kidney and liver damages, obesity, diabetes (TYPE 1 AND 2), depression, anxiety, obsessive-compulsive disorder and substance abuse, cardiac arrests and even death!

Remember, the sooner the treatment starts, the better it is. The longer abnormal eating patterns continue the more deeply ingrained they become and more difficult to treat.

EFFECTIVE TREATMENT METHODS

PSYCHOTHERAPY
- Cognitive Behaviour Therapy is a therapy focussing on the beliefs, values, maladaptive cognitive processes and negative emotions which are associated with meaning of weight, shape and appearance, it aims at reducing destructive eating patterns and restoring a healthy relationship with food. Psychologists identify important issues associated with causes of destructive eating habits and develop CBT plan respectively.
- Dialectical Behavioural Therapy is a form of psychotherapy that helps to cope with painful emotions. The focus is on individuals who react to emotional circumstances with extreme behaviours. Weekly sessions help a person with Eating disorder practice mindful eating, distress tolerance and emotional regulation which focus on identifying barriers to changing emotions to constructive ones and to increase positive emotional events.
- Incorporating Family, Group and Marital Therapy: This can be helpful in addressing the underlying causes of eating disorders and help prevent relapses by resolving interpersonal issues which are related to eating disorders.

Nutritional Counselling: This would involve a nutritionist’s guiding plan through weight restoration and stabilization, guidance for normal eating by keeping a food journal which includes type of food, amount, benefits, feelings thoughts associated with intake of food and drink, it also includes which binge foods are to be avoided. The inclusion of individualized meal plans for specific patients to improve nutritional intake is created.
Medication: Some patients with Bulimia Nervosa benefit from placebo or anti- depressants. But, medication should always be paired with psychotherapy and nutritional counselling.

A holistic approach involving all above methods/ways with an experienced team of caregivers and healthcare professionals can help patients suffering from eating disorder regain control of their eating behaviour and their lives!

Good Health is more than just being free from disease or injury. A healthy lifestyle helps you feel good, have a vibrant energy and maintain a positive outlook on life thereby contributing to your physical, mental, social well- being. Your mental health is as important as physical health and work hand-and-hand. Letting go of your eating disorder is one of many ways to move towards good health!

May 15, 2018 By Dr. Viral Thakkar 9 Comments

Strong as a Diamond! Vajrasana

VAJRASANA_YOGA

Ever wondered why zen masters sit on their knees? Karate and other martial arts masters also to sit in that “uncomfortable” position- the ‘vajrasana’. Vajrasana is a kneeling pose; vajra is a Sanskrit word meaning diamond or thunderbolt. Asana means pose. This diamond pose is also called Adamantine Pose.

Usually, breathing exercises like Pranayama, Kapalabhati, and Anulon Vilom are done sitting in this position. Many masters also prefer this position for meditation.

vajrasana

This is how you do it..

Kneel down, stretching your lower legs backwards and keeping them together. Your big toes should touch each other.

Gently lower your body such that your buttocks are resting on your heels and your thighs on your calf muscles.
Place your hands on your knees, and set your gaze forward with your head absolutely straight.
Turn your attention to your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
You could close your eyes to concentrate on your breathing and to calm your mind.

As a beginner, when you assume this position, it is likely that your legs will pain. If this happens, all you need to do is undo the asana, and stretch your legs forward. You can try to stay in vajrasana for a minimum of 5 to 10 minutes and extend the time as per your comfort.

Work slowly and gradually on bettering the strength of the lower back muscles before you go deeper into the pose or increasing the duration. Once the lower back is strengthened, the strain on the breath is decreased. Also, do not push yourself more than your body can take, the benefits of the pose are minimized.

This asana is one of the few asanas which can and should be practised post a meal since it promotes proper digestion.

While this is one of the easiest and safest asanas to practice, however, keep the following in mind:

Do not practice this asana if you have a knee problem or have undergone surgery in your knees recently; Or if you have intestinal ulcers, hernia, or any other problems related to the large or small intestine. If you are very keen, seek advice from your doctor/ yoga practitioner.
If you are pregnant, keep your knees slightly apart to avoid putting pressure on your abdomen.
If you are suffering from any spinal column ailments on the lower vertebrae, it is best to avoid this pose.

Practice this asana because

It improves digestion. It regulates blood circulation in the lower pelvic region. Sitting on your legs reduces the blood flow in the legs and increases it in the digestive area, therefore increasing the efficiency of the digestive system. Better digestion prevents GERD- Gastro-Esophageal Reflux Disease and acidity.
With the regular practice of vajrasan one can get relief from constipation and flatulence.
It strengthens the back and relieves patients suffering from lower back problems and sciatica.
It strengthens the pelvic muscles too. It positively impacts the urinary and reproductive systems.

According to Ayurveda, one of the major nerves in the human body is also named Vajra Nadi (Nadi means nerve). Vajra Nadi is connected with the genitourinary system which is responsible for regulating sexual energy in human body. Hence practising this yoga pose for an extended duration of time may make a person control his/her sexual energy for spiritual aims.

It strengthens muscles and nerves almost curing varicose pains.
It helps to ease out labour pains and also reduces menstrual cramps. It is a safe asana to perform during pregnancy.
This asana is one of the best ones to assume when you wish to go into a meditative state since it is an upright pose.
According to Ayurvedic Sciences, there are marm points in our body. These points impact different parts of the body when we assume different positions. While sitting in vajrasana, katikatarun marm is stimulated. This impacts the spine and stomach releasing the pain in the spine and improves digestion.

Make a habit to practice this asana at least post your meals and become ‘diamond’ strong!