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Cherry and its 10 Health Benefits

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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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“I thought I knew all about fitness until my GOQii Coach broke all myths”

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He has been a fitness freak for the last 15 years. But, he was always under the impression that he knew it all until one day when all his myths about fitness and nutrition were busted. Now along with his regular fitness regime and better eating habits, Samir Dedhia is aiming for four pack abs and take his fitness to the next level…..let us hear from him what changes has he personally brought within himself after so many years of fitness training and how he took his fitness to the next level…..

I have been working out in the gym for the last 15 yrs. I have been on supplements and done lots of R&D on fitness and health. For the longest time, I thought I knew everything about diets, health, and supplements. In fact, my friends used to take advice from me on how to work out what to eat. I was their default go-to man for all their queries on fitness and nutrition. I had reached the stage in fitness where I was now looking for a fitness tracker or some device that could take my fitness to the next level.

What attracted me to GOQii is the product itself. I found it very different from the rest of the fitness products in the market that were there. It was different in the sense that, you have gyms, you have dieticians and you have things like the pedometer and they are three different things. And this was like two things combined i.e. an activity tracker and a coach who is a nutritionist. I became a part of GOQii since the beginning of its start in 2014.

GOQii was a total game changer for me. It has been a fantastic eye opener. The way my coach Vrushali dealt with me, the tips that she gave me on a real time basis was actually required by me at that point in time when I came on board to be able to take my fitness to the next level. Also, she broke all the myths I had on fitness and nutrition.

Broke myths in the sense that I had my own assumptions and presumptions about how fitness should be, diet etc. The myths I had around the combination of foods that you take, what to eat when, how much of carbs should you eat, and not mixing fruits with meals, water intake, what helps you to reach fitness goals etc.

For the last 15 years, my daily routine has been to work out for 45 minutes 6 times a week. Also, following a heavy diet has been a part of my routine, but everything was built on my myth. And then when I interacted with my coach all these concepts I had, were broken instantly and I am clear now on all concepts of fitness and nutrition.

Vrushali gave me the ideal nutritional tips for the kind of workouts I did. There were no major changes brought about to accommodate these tips. I always used to eat good healthy food but never realized I over ate or I mixed wrong food combinations like eating double carbs source in 1 meal etc. ( use to have Rice and Roti together in my meal). Then, by just altering my style of eating, I saw drastic changes which I never came across earlier when I was working out on my own.

Another major eye opener for me was that my water intake was very poor and I just realized when my coach noticed that it was poor. Now, I have at least 2.5 litres per day for the last 6 months.

What also helped me was that I was training alone for so many years and there was a certain level of boredom setting in. That was when my coach took over and kept me motivated all the time and that kept me going. Coaching has definitely added more value since I was already into all this, I was already fit and this was an add-on. After a point coaching helps as it makes you accountable.

On a real-time basis, there are a lot of ups and downs that a player has and you need someone to constantly monitor you and keep your focus. Vrushali used to tell me Samir you are diverting from your goals. You need someone at all times.

Overall fantastic change in my life to the extent that I picked bands for wife- cousins – business partner- gym buddy- office staff etc. etc.

What does Coach VrushaliAthavale have to say about Samir Dedhia?

Samir is a disciplined, dedicated person who works religiously on things once he is convinced about. There were very few visible things which needed to be changed in his routine like the correct combination of foods, increasing his protein intake which was not matching his hardcore workouts and improve water intake. We started with one habit at a time wherein the first habit was to reduce his carbohydrate intake at a time in a meal i.e instead of having rice and roti both at a time, we changed to consume either of them. This made a lot of difference in body fat%. We then moved to make sure his protein intake is sufficient enough to help him reach his goal of getting a lean body and along with this proper intake of fiber and increased intake of water.

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“Little changes in lifestyle will help you live smart “

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He is part of the senior management in an automotive company. He travels 14 days a month and his works long hours that sometimes stretches into late nights. He tried to manage and fit into a workout regime twice or three a week but could not be regular. At 52, he wanted to change his lifestyle but ,was unable to do it on his own. He needed an external stimuli……and guess what he found it and today he is active and has learnt to eat and live smart……let us hear Bharatendu Kapoor’s story in his own words….

I head the spare parts business of a Mumbai-based automotive company and my job involves procurement of spare parts for all our projects and supply spare parts to all the auto divisions including truck and buses division. My work also involves travel for about 12 to 14 days in a month and long hours on a daily basis.

This daily routine and constant travel led him to adopt irregular food habits. I would never have food at the right time. However, I would try and work out twice or thrice a week for about half hour to 40 minutes. I was not regular though with the workouts and the days were not fixed.Sometimes I would go for walks but again it was not very regular.

Such was my irregular routine for several years. Then one day in November 2015, through an engagement program my company bought 200 GOQii bands. I was one among the 200 employees who got the band and my journey with GOQii started.

GOQii was a boon in disguise. I am 52 years old and I was going through this thought process of wanting to change my lifestyle, considering the job I do. Given my age and lack of understanding about exercise and nutrition, I sure needed an external stimulus to help me through this. And, GOQii was the answer.

The best part of GOQii is the coach who you can interact with on a daily basis. The coach is the external stimuli that helped me. The coach guided me on my lifestyle, nutrition, sleep etc. Sheetal, helped me make small changes and disciplined me in my eating habits. I am very conscious now of what I eat, how much I eat. It has been a wonderful experience for me in the last 5 months .

Lots of other improvements also came within me. My water intake that was very less has increased considerably. I have an alarm system that reminds me to drink water every hour.

Initially, when I started, the first month was tough and tiring for me to adjust to the new kind of fitness regime and making lifestyle changes. Eventually, as days passed I got used to it, I diligently started following the routine. I went for my regular daily walks, met my daily step target, slept well and hydrated well.

The most interesting aspect is that the results are evident and the changes were visible. I lost 6 kgs and about 3 inches. Such positive results keep you motivated. The result prompted me to refrain from using the elevator and instead take the flight of steps in Office and this has become a daily habit for me.

Believe me, when I say this that I have never been happier with myself. My main health goal when I started on GOQii was to lose 8 kgs and after 5 months I lost 6 kgs which are a great achievement for me and my coach.

If I reflect back into the 6 months prior to GOQii, the changes are very little. I have not done anything drastic. But, I have learnt how to live smart and eat smart and become more energetic. Instead of sitting on the chair throughout the day like I used to do earlier while in Office, I started walking after every two hours. So just change a little and that’s the trick.

Before using GOQii band I was barely walking 2500 to 3000 steps after I got the band I set for myself a goal of 10000 steps daily and in the last three months, I have been easily crossing 15K steps on a daily basis.  Walking and exercises have become part of daily routine. People around me are noticing the change in me and that makes me feel good.

What does coach Sheetal Shah have to say about Bharatendu?

Bharatendu’s job involves a lot of travelling at least 10 – 15 days a month. Due to his work schedules, he was unable to dedicate time daily for workouts etc .  When he joined GOQii in November 2015, his long-term goal set is to lose weight. His smart goal was a brisk walk of 45 minutes initially and 30 minutes normal walk in the evening.   In the second month, I shared some strength training workout videos with him. Now he does Brisk and Strength training workout regularly. His water intake was pretty low..but that has also improved now and has increased to approx 2.5 liters in a day.

Bharatendu does not have any medical conditions nor he is on any medication. He is very much dedicated to the planned goals and follows them consistently.He logs the food data and syncs the band religiously. He has lost 6 kgs in the last 5 months. In Nov 2015, he weighed 78 kgs and as of April 2016, he weighs 72.1 Kg. His target is to reach 68 Kg. He has lost inches around his waist. We are now concentrating on fat loss rather than weight Loss. I monitor his meals and other data on a regular basis and suggest him dos and don’ts about healthy meal pattern.

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“I can run up to five to six kilometers today which I could never do before”

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He did have a proactive life in the past being in the development sector but, monotony sacked his lifestyle and health became an unimportant aspect to look after. His body repudiated any form of physical activity after a slip disk issue he had in the past and slowly fear dominated his mind with respect to carrying out any form of exercises. His body kept pulling him down with various other health issues but he decided not to give up. Take a look at what Amit has to say about his journey…

I have been working in the development sector for almost 17 years now and have had jobs that have kept me active but, as I have grown in my career path it’s become more sedentary, with minimal fieldwork involved.

Then came a point in my life around the year 2008 when I had a slip disk and with that came a drastic downswing in my physical activity due to which I gained a distinguished amount of fat especially in the abdomen and the face and eventually fear kept creeping up my body against any form of physical activity.

Moving on, I finally decided to do something about it because my stamina and immunity kept deteriorating, I kept falling ill with every change in season and unfortunately I also had sinusitis. So I summoned up all my courage and went and joined the gym. This was around October 2015.

What happened next? Well, I strained my back badly and two months after joining the gym a friend of mine introduced me to the concept of fitness bands. But, the band that he had was expensive so I did my own research and came across Goqii. When I studied the model and the product, I realised that it comes with coaching which in fact I found very interesting.

The coach concept with a fitness band was so enthralling, to have someone guide and motivate you all the time. You know that you can always count on someone out there who is constantly checking up on you. I immediately decided to discontinue my gym membership because I wasn’t getting the kind of support I needed in that environment.

I took GOQi in January 2016 and I got Saba Mirza as my coach. You won’t believe it but, I literally ensure that I am reading my step counts throughout the day and tend to remain as active as possible. My diet, exercises, and my movements are all tracked by her. The prime thing for me right now is the persistent encouragement that I receive from my coach. I know a lot about my body today and I would entirely give my coach the credit for this knowledge I have gained.

Before coming onto the GOQii platform I wanted to accomplish two health goals for myself:

1. Resolve my back problem for which I have started doing yoga exercises and,

2 to Lose weight

Since January 2016, I have successfully lost six kilos, my stamina and immunity have substantially increased and I am entirely positive about myself. There is so much optimism in me now.

As for my diet, in the past, I used to consume oily and junk food. I also sometimes indulge in over eating. All that has stopped now and my diet today has taken a complete shift. I am eating smaller meals frequently throughout the day.

I am a changed person today. The discipline in my life has changed me completely. I am more energetic and agile now and that is helping me complete all my work on time. So much so that the filing of all my important documents and personal papers which were pending for ages have finally found their right places. People around me have noticed the changes in me. They say that I am calmer and less anxious than before.

I can run up to five to six kilometres today which I could never do before and guess what? The salad is something I am going to eat for the rest of my life!

What does coach Saba Mirza have to say about Amit Gordon?

Amit and I started working on his health goals three months back and since then he has been doing well in every goal and every challenge that he sets for himself. His long-term goal is to get a fit and a trimmed body as well as a healthy mind. Our focus was to resolve his back issues, improve sleep quality, enrich the meals with various nutrients and increase the stamina and endurance for the workout. For this, we follow SMART goals and habits for him

  1. a) Incorporating interval training in his normal daily,
  2. b) Doing Yoga and Meditation daily in the morning,
  3. c) Drinking turmeric milk daily at bedtime
  4. d) Having a fruit before running

And right from day one, he is putting all his sincere efforts to be consistent in this targets. Along with that, I have thrown few challenges in his way such as the sugar-free challenge for five days with which he was so intrigued that he himself extended it to seven days. And most outstanding one was the 500 karma point challenge in 21 days which he with all his determination and vivaciousness, achieved within 12 days.

The uniqueness in working with him on his health goals is his yearning to learn new thing and his readiness to accept the new changes. For example, we have started working on increasing his immunity and to prevent the frequent muscle injury. To achieve this, I asked him to add a rich source of omega 3 fatty acid, either from a food source or in the form of supplements.

He took the suggestion and started on cod Liver capsules daily. As part of his journey, we are also working towards incorporating a healthy lifestyle for him. Within this goal weight loss has become a by-product. We are still working on making his life fitter and healthier than before and putting all our efforts to be consistent with these healthy habits and goals.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]