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Fitness as a lifestyle rather than crunching of data

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Pavan Prabhakar is a busy corporate executive working with a leading IT firm in Bengaluru. Like every other busy professional his grouse was a sense of having no time for exercise and healthy eating. The worst was that he was aware that he was doing everything wrong but was nevertheless unable to rectify his situation. A suggestion from a colleague changed everything for him. Today, he is super active, he has lost weight and is even working towards running a marathon next year. Let’s understand from Pavan what and how things have changed for him in the last year.

I had a highly sedentary lifestyle. No exercise, No monitoring of what I eat or any kind of activity. It was a double whammy in the sense that I was neither attempting to check on what I was eating nor was I consciously attempting to do any exercise. All in all, there was zero discipline …in life…

I was aware of my issues and the only way I thought I could fix my situation was through a   wearable (fitness tracker). I knew a fitness band can get me active and healthy. The only fitness band I knew of was Fitbit. But, a colleague of mine at work suggested GOQii and also explained the coach factor to me.

I researched online and read more on the coaching service. That is what attracted me to GOQii. I needed somebody knowledgeable to nag me and get me on track. I needed to get some discipline in Life and do the right things so as to be fit and healthy.

I came on board GOQii in Oct 2015 with the aim to get fit and active, control and manage my weight and train for a fitness event such as the marathon. After a few weeks of having GOQii, I noticed the changes within myself.

Today, life is more disciplined and I am addicted (in a positive way) to GOQii. Thanks to my coach I am doing all the right things. I have stopped snacking, I am eating healthily and also exercising daily. I am doing all those things which I thought was impossible to do.

The outcome of being active and eating right has resulted in my BP being controlled and 8 kgs of weight loss.. I also enrolled into a gym, on the insistence of my coach, for strength training. I do cardiovascular exercises and strength training in addition to walking. Tabata and Interval Training is also added to my routine now.

The GOQii band, according to me, is one of the best in its class. The whole concept of looking at fitness as a “Well-being solution” rather than just crunching data is what differentiates GOQii from the others. It is this differentiation that lured me toward it.

It’s been almost a year and have seen amazing results. The “Coach Concept” is like having a virtual well-wisher for you who keeps monitoring your steps, intake, and workouts. In addition, throughout the process, my coach is able to offer, some great advice. You also get some very informative (myths busted) nutrition-related mails from the master coach.

I am very happy to report that I am now addicted to the habit of watching my step count quite a few times a day…I am cognizant of what I eat, thanks to the log feature of the app. I go for regular walks. What was initially 20 minutes has now increased to 45 minutes.

I am hooked on to achieving my goals. I like to see myself getting the necessary step counts on a daily basis. From 7k steps, I increased to 9k steps and now I clock 15k steps daily. Soon, I am going to increase it to 20k steps. I am also happy that I now fit into my earlier clothes. And I have more energy! I have even reduced my coffee intake from 3 cups to 1 and stopped snacking.

Overall, I feel good about myself. I am more confident and my attitude towards life has changed. My goal going forward is to run a marathon.

What does Pavan’s coach Dhruvi Rathod have to say?

Rolling back to the day when I first spoke with Pavan, I figured he was clear in his head and knew what he was doing, what was right and what needed to be improved. There were quite a few things we discussed during the call -laying our focus on reducing weight and leading a healthy life.

It was not very difficult for me to convince and convey the concept of healthy, mindful eating with some regular workouts. With all the intentions to improve and create a healthier person, we started our journey with small changes like from walking for 20 mins to 45 mins daily, having balanced meals instead of unhealthy snacking, and having an increased water intake. It took but a few days for Pavan to incorporate all these changes.

Each time we connected to review our goals, we had more goals accomplished and always were ready to move forward to that “healthy self” he wanted to become

We inched ahead with inclusion of some high intensity exercises like Tabata, interval training.   We supported it with some good nutrition by making pre and post workout snacks as a daily ritual.

Meanwhile, we also took up some challenges like completing 1 lakh steps in 10 days, doing a water detox, Doing 10 mins meditation etc..Pavan has been a quick learner and very open to try new things which are beneficial for his health…

He has become the model of what it means to create a truly healthy lifestyle rather than merely a collection of data points or biometric units.

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Pregnancy- Not by Chance!

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Whether it is shopping for groceries, clothes, perfumes, appliances etc., we are extremely choosy and want to go for the best. There is no doubt in the fact we would not want to compromise for anything that is not up to the mark. But, sadly, I find that same is not the attitude when it comes to our own body. Whether it is taking care of our body to be fit and healthy or whether it is to take care of it prior to planning a family.

It is very important to realize that one of the pre requisites to conceive a healthy baby is that both the father and the mother must be in the best of health and there are no two ways about it.

Holistic preconception is about nurturing the mind/ emotions, body and spirit to create the most ideal environment for creating and cultivating life. While, much attention is placed on the mother’s health, we know that the health of the sperm is equally important as that of the egg and womb. Precisely why both egg and sperm should be addressed with the intention of increasing fertility and minimizing exposure to toxins.

Prior to starting, both the parents should undergo a complete health check-up (e.g. Medical history, Genetic history, Blood tests- to check for thyroid levels, hemoglobin, Vitamin B12 & Vitamin D, folic acid, Blood sugars). If any medical condition is detected prior, it will only help to correct the situation before conception and reduce the risk of complications in pregnancy like gestational diabetes, gestational hypertension, thyroid disorders and anemia.

Start the regime mentioned below, three months prior to your planned conception and continue it till you conceive.

How to prepare for a healthy conception-

  • Diet– Diet should include folic acid rich food. Folic acid plays an important role in the production of red blood cells and helps baby’s neural tube develop into a brain and spinal cord.

e.g. Vegetables-Cluster Beans (Gavarfali), Spinach (Palak), Lady Finger, Tomatoes, Broccoli, Beetroot, French beans.

  • Curds
  • Cereals/pulses
  • Dry fruits- Walnuts (2), Almonds(4)

Eat unrefined, fresh and homemade food as much as possible.

  • Exercises

Exercise is one of the most important aspects of keeping your body healthy. All exercises improve the blood flow to the pelvic organs, including the male and female reproductive organs which is beneficial to conceiving. (http://goqii.com/blog/excercises-pre-pregnancy-a-good-start-is-half-done/).

Remember  “A mother’s health has direct correlation with her baby’s health” , so the earlier you start, the better.

  • Lifestyle

Stop smoking.  Avoid alcohol completely.  Avoid drugs – both pharmaceutical drugs for chronic conditions and recreational drugs.  Avoid caffeine. Avoid exposure to X-rays and Radiations.

  • Stress

Relaxation techniques – Meditation, massage, or Yoga have been known to help people with stress.

Express your thoughts and worries to your spouse, this will eventually strengthen the bond between the couple & always think positive.

  • Hydration

Water is the simplest method of detoxifying and 2-3 liters are recommended daily.

  • Stopping contraception

Stop hormonal pills and remove intrauterine device (IUD) if any, about 3 months before conception is planned. Use a barrier method (like condom) at this time. Allow a minimum of one normal menstrual cycle between stopping contraception and conception.

  • Dental care

If there are any dental problems (e.g. cavity) get it treated before you conceive. Oral infections are associated with premature labor.

A happy healthy mother is equal to happy healthy baby. Martin Luther once said, “Maternity is a glorious thing, since all mankind has been conceived, born, and nourished of women. All human laws should encourage the multiplication of families”.

May this amazing journey of parenthood begin in a holistic healthy way.

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Is Acne just a skin problem or a diet problem?

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Acne is a common problem that we have all had while growing up or continue to have it. It’s irritating, we hate it and have also tried to beat it with the numerous types of skin care treatments. For a few these treatments have proved good but, for many the acne burst returns back may be at the same spot as before even after taking the utmost care.

One tends to wonder what is the cause for acne to keep occurring and re-occurring? The heightened cause of acne is a complex interaction of changing hormones, sebum, overgrowth of bacteria and inflammation.

To get a better understanding of this, let’s get deep into the skin structure,

We all individuals have a small sebaceous glands which lie just under the skin surface. These glands make the oil (sebum) that keeps the skin supple and smooth. Tiny pores on the skin allow the sebum to come on to the skin surface. Some of these pores get blocked due to the skin on top of the pores get thicker by combining with the dead skin cells that are shed into the pores. Thereafter, we notice tiny spots known as blackheads and whiteheads that block the pores.

As a rule, the more sebum that you create, the greasier your skin feels and the worse acne is likely to be trapped and this is an ideal situation for a germ (bacterium) to live and multiply on that. If a large number develop in the trapped sebum, the immune system may react and cause inflammation.

Often in women, the acne will break out in the exact same area mostly around their menstrual cycle. This may be related to hormones. This may be called as ‘stress’ area – a certain area on your face where whenever your immune system is compromised due to stress or illness, acne occurs. That pore may be damaged from picking or squeezing it in the past or a ‘natural’ weakness in the pore walls. It is unable to keep oil and infection out as easily and inflammation takes place frequently. Sometimes, a recurring pimple is because there is inflammation still very deep within the skin. While the surface may disappear temporarily, it is still there under the surface.

We can’t do much when it comes to the hormonal changes but, the other causes of acne is food intake. Certain foods like bad fats in fast foods and junk foods, processed and refined foods especially sugar, white bread, processed breakfast cereals, white rice, chips, cookies and cakes, full fat dairy products causes spike in blood sugar levels and lead to acne.

The key is to eat foods that keep your blood sugar and body pH alkaline steady. Here are few tips…

*Vegetables namely cucumbers, peas, cauliflower,beetroot, broccoli, lemons, leafy vegetables. The more vegetables you have the clearer skin you get.

*Omega 3 oils namely walnuts, flaxseeds, chia seeds, sesame seeds, fish and fish oils.

*Antioxidants mainly like VitA, Vit E and zinc like pumpkins, sweet potatoes, carrots, papaya, nuts like almonds, peanuts, shellfish, avocados and mushrooms.

*Water and High Fiber Foods for adequate hydration and detoxifying the body.

It never happens that one plan suits all, so you can experiment to find a perfect balance between the skin and body changes, maintain a diary, observe the changes, track them and carve out the best suitable food plan for a healthy and clear skin.

There are many factors that contribute to acne and diet is just one of them. Along with eating clean and avoiding acne triggers, a good skin care routine like using correct face wash, sporting a sunscreen daily and moisturizing your skin  is vital to maintaining a clear complexion.

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The 6 tastes- the balanced nutrition in your diet

How to have a balanced diet

Did you know that the taste has a direct energetic effect on digestion?

The sense of tasteis a natural guide towards proper nutrition.For ages, humans relied largely upon taste to discover healthy foods in nature and avoid toxicity. Every taste has a long term effect on our metabolism after digestion is complete, and all the nutrients have been assimilated in the tissue. There are six tastes in nature by which all foods can be categorized. These are sweet,salty,bitter, pungent and astringent. These six tastes are unique and naturally guide us towards body’s nutritional needs. Each taste has its own therapeutic effects and changing impact on our body from the time it enters the body till it is absorbed.

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Let us know these tastes in detail…….

Sweet- The sweet taste is highly nourishing, infact the most nourishing of all tastes. Sweet food is excellent for building the bodies seven vital tissuesplasma, blood, fat, muscles, bones, marrow and reproductive fluids. Sweet food also increases the saliva, soothes mucous membranes and burning sensations, relieves thirst and has beneficial effects on skin, hair, voice and fertility. Sweet taste is found in milk and milk products, legumes like beans and lentils, sweet fruits like mango, banana, and certain cooked vegetables such as carrots, sweet potatoes and beets. The source being carbohydrates, protein and fat.

Sour- The sour taste wakes people up and ensures their thoughts and emotions become clear. Sour food stimulates and boosts digestion, helps circulation and elimination, strengthens the heart, maintains acidity, sharpens the senses, and helps to extract the iron from food.Sour taste is commonly found in citrus fruits like lemon and oranges, yoghurt, cheese and sour creams and fermented foods like wine and vinegar. The source being organic acids, ascorbic acid, citric acid and acetic acid.

Salty-The salty taste provides solidity and structure to people, improves digestion, liquefies the mucous, maintains mineral balance, aids in elimination of waste and calms the nerves. It also improves the radiance of the skin and promotes overall growth in the body. Salt is mainly found in minerals and not in plants, such as sea salt, rock salt, sea vegetables like sea weed and kelp. The source being mineral salt.

Pungent- The pungent tasteis the hottest of all six tastes. The pungent taste in food stimulates our digestion, boosts food intake and makes sure our waste products are burnt. Pungent food ensures that we think quickly and clears the sinuses, promotes sweating, aids circulation, improves metabolism and relieves muscle pain. The pungent taste is found in certain vegetables such as chilly peppers, garlic and onions, and in spices like black pepper, ginger and cayenne. The source being essential oils.

Bitter- Bitter is a dehydrating taste, thus increasing the strength and vigor in an individual. Though the bitter taste is often not an appealing one, it stimulates the appetite and helps to bring out the flavor of other tastes. It is a powerful detoxification agent, and has antibiotic, anti-parasitic and antiseptic qualities. It is also helpful in reducing the weight, skin rashes, burning sensation and nausea. Bitter taste is found in green leafy vegetables such as spinach, green cabbage, bitter guard, herbs and spices like fenugreek and turmeric, coffee, tea, and certain fruits such as grapefruit, olives and bitter melon. The source being alkaloids.

Astringent-Astringent taste is classified more in relation to its effect on the tongue than its actual taste. It has a very cooling effect on the body. Astringent taste is found in legumes like beans and lentils, fruits such as cranberries, pomegranate, pears, vegetables such asbroccoli, cauliflower, asparagus andturnip. Grains such as rye and quinoa, spices such as turmeric, coffee and tea. The source being Tannins.

One should incorporate all these six tastes in each meal, which keeps one balanced and satisfy each of the major dietary building blocks. This can thus avoid food cravings and over consumption of certain foods.

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