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GOQii Stories of Positivity and Progression

Hemant Kejriwal, participated in an 8 km run in February 2015

Hemant Kejriwal, participated in an 8 km run in February 2015

Beginning this week you will read success stories of GOQii users in this space. These are stories of people who thought it would be impossible for them to give up old habits and embrace new habits for the better. When heard of their success stories we were encouraged to share these stories with a larger community who can get inspired by them to bring positivity in their lives.

Our first story is about Hemant Kejriwal who from leading a sedentary lifestyle is now an energetic and active young man within just 15 months. Let’s find out how he managed

From being highly inactive to running 8 kms a day

Hemant Kejriwal, a 39-year-old Start-up Entrepreneur from Mumbai had tried and failed many times to get energetic and active. “Till the time I was in school and college I was energetic and active. But, slowly as work life took over I started leading a sedentary lifestyle. Though, I had my flirtatious flings with the gyms. I would spend loads on membership but would never go regularly as I would be bored. Finally, I was warned by my wife to stop wasting money on gyms,” says Hemant.  “I knew I wanted to be energetic through the day but, I was unable to do so. I did not know how to get started with this,” he adds.

Hemant did what a lot of people do and vowed to get healthy and active in 2015. But, again he kept trying on his own. He would as a routine wake up at 4.30 am or 5 am and not step out of the house for a walk or run but sit down with his laptop and work. Then drive to his work place which was less than a kilometer (0.6 mile) from his house. “I knew I was leading an unhealthy life. I had put on a lot of weight, weighed 103 kgs and did not have enough energy to pull along through the day.”

During this time, he got to know from friends about GOQii. He decided to go in for a band that came with a personal coach. In Oct 2014 he signed up with GOQii and got a band and made a commitment. “My Goal was to be energetic through the day. For me feeling energetic was more important than looking good,” says Hemant.

Soon after I started interacting with my coach Hardika, I got on to the right track. I realised that ‘staying active’, above all else, was key. Within 4 months I had lost 9 kgs. The focus however was not so much on losing weight as much as it was getting fit overall – building strength, stamina, flexibility & agility.

And precisely that happened. From a XXL size shirt, Hemant within 4 months could start wearing a XL size shirt. From not walking even a kilometer or (0.6 mile) or (1000 steps) in an entire day, Hemant had soon got down to running 8 kms a day before even getting to work His best he says was being able to swim 2.5 km (50 laps) in one ago within 6 months of getting on to GOQii. “This was a huge milestone achieved by me after almost 20 years,” he asserts.

Talking about the changes he says: “I started by walking 5 km early in the morning (which gradually increased to 8 km) & adding another 3-4 km during the day. Then I focused on increasing my speed. And shifted to swimming in the summers,” Hemant says. Above all, his water consumption which was less than even a liter a day is consistently over 3 liters a day, now.

Being a health food enthusiast, there has been no significant dietary changes. But there were large gaps between meals & not enough protein. He corrected all of this, and his pre-post workout meals thanks to his coach.

For Hemant, the healthy lifestyle has helped his productivity at work and he says he has become a better husband and a better father.

Hemant sums it up by saying in the last 15 months since he got on to the GOQii ecosystem, he has had a more holistic wellbeing thanks to the active lifestyle he has been leading.

What does his Coach Hardika have to say?

Hemant has been a dedicated player over the last 15 months. Prior to getting on to the GOQii ecosystem he was highly inactive. Over a period we have been able to control these issues. I am happy that he could swim 50 laps at one go which was his goal.

Sporty and dedicated, Hemant has always been ready to take up any challenges that I have been giving. He has got very active. Within six months he was able to move from an XXL size to XL size shirt. I have sent him a GOQii Tshirt, a size smaller with a note: “I am happy with your progress and the way you are losing inches. I am sure you will need to change your wardrobe, so this is a contribution from my end which we will fit by end of this year”.  He is motivated to work towards leading a better and healthy lifestyle and we are going to rock it!

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The Best Post-Run Recovery Foods

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All athletes plan their routine, in terms of their exercise, nutrition; practice sessions all of this is done to get the best results from his/her body. While you might get the expected results with your performance but, that certainly does not mean that your body is also getting the expected nutrition. In fact, some of the best athletes and more recently we have come across cases of regular marathon runners fainting or blacking out during the run or after the run. This situation occurs due to nutrition imbalance in body.

To be healthy we have to take care of our meals throughout the day. Similarly, we have to take care of our post run meals as well to recover our body. By eating the right foods at right times your body will recover and be able to perform the way you want it to. So if you are a runner or planning to run you need to be aware of what exactly you should be eating before, during and after your running events. This is important so that you are able to keep your body in optimal condition.

So let’s understand more about this.

  1. Some basics before your run: If you are planning to jog no longer than 40 or 50 minutes at a relaxed pace, a glass of water might be all that’s needed ahead of time—provided you have had a decent dinner the night before. But, if the previous night’s meal wasn’t filling or if you ate it early, downing some orange juice or a banana will replace glycogen stores in your muscles to wave off sluggishness. If you’re heading out in the afternoon, have a snack with about 50 grams of carbs in it—like yogurt and a granola bar—an hour or two before hand
  2. Post run, our body requires lot of different nutrition, so let’s divide into different category – PROTEIN, CARBS, ELECTROLYTES AND ANTIOXIDANTS.
  • Protein: Protein is the best resource to repair your body. It repairs muscle damage, diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle—and, when taken with carbohydrates it speeds your body’s ability to replenish its glycogen stores, your all-important energy source for those long runs during marathon season. So post run your Protein ratio should be 1:4 which means 1 gram of protein for every 4 gram of CARBS
  • Carbs: Carbohydrates or carbs as is known commonly are body’s main fuel source, and are stored as glycogen in the muscles and liver, so eating carbs shortly after your workout helps optimize your body’s recovery. And it is during this time that your muscles are most receptive to rebuilding your glycogen reserves.
  • Electrolytes and Antioxidants: Electrolytes are minerals in our blood and other body fluids like Calcium, Chloride, Magnesium, Phosphorous, Potassium, Sodium, etc that carry an electric charge. It also affects the percentage of water in our body, the acidity of our blood (pH), our muscle functionality, and other important processes. While running, we sweat a lot and we lose electrolytes when we sweat. So we really have to replace our sweat by drinking fluids that contain electrolytes.

The techniques we can use

The fastest recovery techniques post training is rehydration, glycogen resynthesis and protein and antioxidant supplementation. These techniques replenish our muscle fuel supplies, hasten the repair of muscle damage and combat free radical formation in our cells.

Having said all of the above now it’s time for me to provide you with some resources for the post recovery foods that can help to replenish your body with the vital nutrients discussed above.

At first you start restoring the fluids in the body after your long run – the quick fixes for this are sports drink, lemon water or some plain water. However, the recovery process does not stop here so we have some specific foods that can help you to restore your body in recovery.

  • Salmon
  • Cherries
  • Kale
  • Oatmeal
  • Greek yogurt
  • Banana
  • Skim Milk
  • Chicken
  • Hummus
  • Green Tea
  • Tomatoes
  • Lean beef
  • Turkey breast
  • Sports/Energy bar
  • Whole-Wheat Pasta
  • Berries
  • Fruit Juice
  • Low-fat cottage cheese
  • Eggs
  • Almonds or other nuts
  • Vegetables

Its recommended to have your post run meal within an hour or so, but incase if it is not possible then you can go for the following options, which will help you to sustain for some time:

  • Have an apple which will give you some energy and raise your glucose level to sustain.
  • Protein bars, Protein shake with the combination of milk or water, whatever is convenient for you.
  • Banana is really good option to get quick energy.
  • Have Bread with some peanut butter.
  • My Favorite – Chocolate Milkshake.
  • Hummus and carrots
  • Some Greek yogurt.

As we love running and it’s a part of our lifestyle, routine and our health journey, so we really need to take care of the hard impact of it on our body. To continue our journey with running and healthy lifestyle we need to give appropriate rest and relaxation after every run and make sure that our body recovers completely after a every rigorous workout/running.

 

 

 

 

 

 

 

 

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Lactose Intolerance among children and food substitutes that help

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Lactose Intolerance is a bigger problem than the letters in the word itself. Now this is a condition in which the body has a hard time digesting milk sugar (lactose), a natural sugar found in milk and dairy products.

There is an enzyme called lactase which is produced in the small intestine. This breaks down the sugar lactose present in milk and other dairy products. Kids who are lactose intolerant have less or no production of this enzyme LACTASE.

How will a little baby or a toddler explain that, ‘Mom, I can’t digest your breast feed or the top milk that you are feeding me’. Along with the child it is too much of a challenge firstly for the mother that her child cannot digest milk. Milk is usually the food for first 6 months in any child’s life.

WHAT ARE THE SYMPTOMS

  1. Unexplained crying,
  2. Abdominal/Lower belly pain
  3. Loose or foamy stools/diarrhea
  4. Gurgling sound in the tummy
  5. nausea,
  6. bloating,
  7. flatulence

STEPS TO BE TAKEN

  1. ELIMINATE

Parents should systematically eliminate milk and other dairy products from their child’s diet. Avoidance is the best treatment.

  1. REINTRODUCE

The dairy products like yogurt and cheese can be reintroduced overtime. The symptoms post introduction should be noticed. If there is no problem other milk products and diluted milk can be introduced. If there are negative symptoms then stop immediately.

  1. UNDERSTAND

Some kids can tolerate small amounts of milk products or certain types of milk products without problems while others cannot tolerate even little.

HOW TO MEET THE CALCIUM REQUIREMENTS

A big challenge for people whose kids are lactose-intolerant is learning how to eat to avoid discomfort and to get enough calcium for healthy bones.

Although it is definitely possible for children to get the calcium they need for strong bones without dairy.

Broccoli, brussels sprouts, dried figs, and sardines are among the most calcium-rich non-dairy foods, Other foods that contain good amount of calcium are Tofu, sesame seeds, ragi, almonds, Moong, kidney beans, urad dal, Chana, Amaranth and curry leaves.

Try and add one of these food items in every meal.

LITERAL MILK SUBSTITUTES FOR OVER 6 MONTH OLDS

  • YOGURT

If a child is lactose intolerant, there are chances that he/she is partially intolerant and in some cases may be able to digest yogurt. This is because yogurt has active bacterial cultures and also has less lactose as compared to milk. Yogurt may cause less bloating because much of the lactose has already been broken down by its ‘good’ bacteria.

  • SOY MILK

The immediate option for a child with lactose intolerance is soy milk. Some kids may reject it initially due to its taste but eventually get used to it. Do not opt for the flavoured versions instead go for natural.

However, if your child has a milk allergy which is different from lactose intolerance he or she may also be allergic to soy milk. Avoid using soy milk as a substitute for anyone with a milk allergy.

  • OTHER KINDS OF MILK

Goat, sheep, cow and Buffalo milk doesn’t help a child’s symptom because all milk from mammals contains lactose. However, for kids who don’t enjoy drinking soy milk there are some more options. Almond milk, which is loaded with magnesium and vitamin E. Rice milk, has almost no saturated fat and plenty of vitamin B12. Coconut milk, tastes creamy like cow’s milk. Other vegetable milks include oat and cashew. The only drawback is that these milks don’t work well with cooking.

·         CHEESE

Fermented cheeses have less lactose than other dairy products so a child may be able to tolerate them. It is a very good source of calcium and protein as well.  Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blue cheese. Now days, it is easy to find these cheese in metro cities.

INFANTS

For infants with lactose intolerance, formulas that contain no lactose can be used. Similac is an example of a milk-based formula that contains corn-syrup solids rather than lactose as its carbohydrate calorie source. Many soy-protein formulas also do not contain lactose and are suitable for lactose intolerant infants.

HIDDEN LACTOSE FOODS-WATCHOUT

If the child craves for ice cream parents generally substitute with sherbet. Ready-made sherbet does contain some dairy, but it’s a low-lactose food, Sherbet is a good example of a hidden source of lactose because you probably don’t think of it as a dairy product.

Other hidden sources of lactose include ready to eat soups, salad dressings, and processed breakfast foods. There is always a way out. A child can grow very normally without having milk in his/her diet. A mother will just have to substitute by providing foods rich in proteins and calcium that can completely substitute milk.

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Foods for Breast Cancer Prevention

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Healthy eating is not something doctors of today promote among their patients to overcome their illness. Making couple of changes in the food and lifestyle can be more beneficial and helpful rather than undergo some life threatening treatments like Chemotherapy and Radiotherapy. One can lower their risk for breast cancer by reaching for the right foods. A woman can cut her chance of cancer by good nutrition and weight management.

Let us look at some of the foods that can help

Broccoli

Sulforaphane—a compound in broccoli—reduces the number of breast cancer stem cells (which cause cancer spread and recurrence). Eating broccoli may not deliver enough sulforaphane to achieve the same effect, but to get the most you can eat your broccoli raw or briefly steam or stir-fry the green florets.

Salmon

Taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer. Omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. A person can eat about 8 ounces of oily fish (salmon, sardines, tuna) a week.

Walnuts

Walnuts may thwart the growth of breast cancer. Experts think walnuts’ anti-inflammatory properties—which could come from the omega-3 fat alpha-linolenic acid, phytosterols or antioxidants—may give them their tumor-fighting potential.

Olive Oil

It has been found that the olive oil’s antioxidants and oleic acid (a mono-unsaturated fat) quelled growth of malignant cells.

Plums & Peaches

Plums and peaches have antioxidant levels to rival “superfood” blueberries—and that they contain two types of polyphenols (antioxidants) that may help kill breast cancer cells while leaving healthy cells intact.

Aloevera Juice

Aloe Vera contains at least 6 natural ingredients which act as ´anti-inflammatory agents, reducing inflammation, one of the precursors to cancer. Ingredients to make juice– 3Leaves of Aloe Vera + 50gm Honey + 50 gm Brandy.

Method- Peal the thorns of Aloe Vera after cleaning it nicely and grind it. Mix honey and Brandy. Shake well and store it in a Refrigerator in a glass bottle. Drink 1-2 teaspoon empty stomach.

Graviola Extract– Although graviola has some side effects but it is a boon for cancer patients. Consuming the fruit once a month is the best way to avoid the side effects.
Nutrition and Cancer confirms the cancer- inhibiting phytochemicals in graviola. Scientists at Virginia Tech demonstrated that graviola fruit extract (juice) could reduce the growth of cancer on the skin of breast cancer patients without damaging healthy breast tissue. It can lead to Parkinson’s disease but eating in moderation has no such side effects.

Flax seeds –Flax demonstrates antiproliferative effects in breast tissue of women at risk of breast cancer. Increased cell death (apoptosis) within their tumors.

Wheat Grass– Due to its potent detoxifying properties, wheatgrass works to keep the blood clean and oxygenated as well as increase the red blood cell count. Cancer thrives in a low-oxygen environment, so the wheatgrass contributes to cancer prevention. Also it improves circulation, digestion, reduce fatigue, and boost immunity.

Beans and lentils– Fiber-rich foods help flush excess amounts of estrogen out of your body during digestion. Your gut also breaks down fiber itself into cancer-fighting fragments.

Cur Cumin Tablets– Cur cumin has the ability to modulate genetic activity and expression—both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth.

Vitamin C, A, E and Selenium (Se)

Vitamin C’s anti cancer properties are scavenging cancer causing free radicals such as hydrogen peroxide to prevent lipid peroxidation, neutralizing carcinogenic chemicals, enhancement of immunoglobulin IgA, IgM etc. Se antioxidant property protects the body against environmental and chemical sensitivities and their immune functions enhance the body’s antibacterial and antiviral defences.

Vitamin E is effective in decreasing the risk of colon cancer and inhibits breast cancer tumors, reducing the severity of liver cancer and also restoring the cellular immune system. Vitamin A and carotenoids antioxidants and immune stimulatory property have developed synergistic cancer treatment application.

 

 

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