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Know what Bone Mineral Density is ?

Woman Health

Woman are always considered to be the torch bearer of health and to pass on that heritage to the future generations, just like our grandmother did for our mother and everyone in the family. But, it is not easy to leave behind a legacy of health and harmony. To be able to do that women need to make sure that they make time for themselves amidst all the responsibilities they shoulder both at home and outside of home and lead a healthy life with good nutrition, exercise and rest.

IMPORTANT POINTS THAT ALL WOMEN SHOULD KNOW:-

  • Bone mineral density or also called as BMD is the density of minerals such as calcium which is present in the bone.
  • Bone mineral density reduces drastically in post-menopausal women
  • Bone mass is lost after a certain age.
  • In post-menopausal women, calcium is leached out of the body which is why they are at a higher risk of developing bone issues.
  • Bones naturally become thinner and this condition is called as ‘osteopenia’.
  • Bones loose minerals such as calcium, becomes less dense and gradually becomes porous which makes the bones more susceptible to fractures
  • If the bone gets more thinner, ‘osteopenia’ can lead to ‘osteoporosis’
  • So thicker the bones, longer it takes to cause osteopenia or osteoporosis.
  • Bone mineral density tests should be done to check the exact peak density of the bone.
  • It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia. In such cases, bone density can be increased.
  • Adequate calcium plays a key role in maintaining bone density.
  • It is advisable that all the women who have crossed 35 years of age and post- menopausal women should get their bone mineral density checked. After all ‘PREVENTION IS BETTER THAN CURE’!

THINGS YOU SHOULD DO TO DELAY BONE THINNING:-

  • It the tests results shows that bone density is a bit lower than normal which means that it is the start of osteopenia then the bone density can be increased by exercising, lifting weights, consuming adequate amount of calcium and vitamin D
  • Consuming adequate amount of calcium and vitamin D are the key to strengthen your bones.
  • Vitamin D helps in absorption of calcium in the body hence both of these nutrients go hand in hand.
  • Include lots of dark green leafy veggies which are a very good source of calcium.
  • Along with calcium, potassium and magnesium are also responsible in maintaining the bone health though in small amounts. Low levels of magnesium can hinder vitamin D balance.
  • Dairy products are again a well-known and rich source of calcium.
  • Most of the foods are fortified with calcium these days so that the peak bone mass problem does not occur in early ages.
  • Calcium supplements are also available which can be consumed.
  • Handful of almonds in your diet can be a very good calcium source.

Bone loss and Osteoporosis can be prevented in the future. So keep healthy- healthy habits such as eating foods in rich in calcium and Vitamin D and doing strength and weight bearing exercises such as walking, running, cycling or dancing all help.

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Quick healthy instant recipes

Desktop5

Early morning cooking can be a nightmare for many people especially for the office goers who struggle with their morning meals and in this process often tend to skip their breakfast which is the most important meal of the day. Some struggle with their culinary skills and often have this excuse ready to skip their meals.

Try out these quick options to make your life easy and move to a healthy routine:

(1) Sandwich Spread: Here is a recipe of protein rich spread which you can use for your multigrain sandwiches. It is filling and rich of antioxidants. 

Sandwich Spread

Ingredients:

  1. Avocado
  2. One cup boiled chick peas
  3. One lemon squeezed
  4. A dash of olive oil
  5. Some salt and pepper

Procedure:

  1. De-seed the avocado and cut into pieces.
  2. Boil the chickpeas
  3. Add all the above ingredients in a blender along with lemon juice, salt, pepper, and olive oil. This recipe can be stored in the refrigerator and can be used for good 1 week.

(2) Oats Uttapam: This can be a great option to carry in the tiffin box too.

Oats Uttapam

Ingredients:

  1. 1 Cup Powdered oats
    b. 1 cup low fat yogurt
  2. Veggies of your choice

Procedure:

    1. Mix all the ingredients together. Add salt and cumin seeds. Can prepare this mixture a night before.
    2. Take the batter in a large spoon and pour it on the non-stick pan and spread. You can use some cold compressed coconut oil for greasing the pan.
    3. Once cooked flip the side and let it cook.

(3) Almond Mango Smoothie: This is a quickie to prepare and has a dose of essential vitamins. This is best made during the Mango season. This refreshing beverage will make you feel fresh and full.

Almond-Mango-smoothie              

Ingredients:

      1. A ripened mango
      2. Some soaked almonds
      3. To make it more nutritious some dates and walnuts will add to its value

Procedure: Blend all the ingredients together in a blender and have chilled.

(4) Sprouts sandwich: This is definitely a great easy snack recipe and full of nutrition.

Avocados_and_Sprouts
Ingredients:

      1. Multigrain bread
      2. Mix sprouts of moong, black gram
      3. Cut vegetables like onion, tomato, cucumber etc.
      4. To make it more protein rich you can add some cubes of cottage cheese or few peanuts.

Procedure:

      1. Take slices of multigrain bread
      2. Take sprouts and add vegetables of your choice, add some lemon to the chat.
      3. Put this mixture on the slices of bread. You can use some home-made spreads and paste like mint or tamarind paste instead of mayonnaise.

(5) Fruity Nutty yogurt: A delicious healthy smoothie, easy to make as well.

recipe414
Ingredients:

      1. Choose your favourite fruits
      2. Hung curd
      3. Some nuts like walnuts, almonds, raisins
      4. Honey or Jaggery by choice to add sweetness.

Procedure: Throw in all the ingredients in the blender and have it chilled.

Conclusion:

The above 5 recipes are quick, healthy and refreshing. These are good choices for those who are running out of time and are managing alone with their meals. These snacks can be taken any time of the day. They are healthy and easy to prepare.

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Guide to pick healthy dishes from different cuisines

spoon-garlic-parmesan-zucchini-tomato-bake-recipe

Eating out is a fashion or trend?

Today, most of us enjoy eating out and going to the restaurant is very common trend.

If you are a regular restaurant visitor you need to discipline yourself as it takes toll on your weight and impacts your health.

The biggest problems we faced while eating out are increased fascination towards outside food and eating in large portions. You can make the outing healthier by selecting the right food for yourself from different cuisines. It will help you in making eating out a joyful experience. This joyful journey starts with our very own “GPRS tool’ which resolves and simplifies all your food related queries.

G-Grilled, P- Poached, R-Roasted, S- Steamed

Select healthier meals from

 (I) North Indian Food

We all love to try different cuisines among which North Indian foods is quite famous.

When we you go out choose low fat gravies and food without the cheese. Prefer more starters which have been roasted or grilled chose tandoori food.

1- Avoid curries which contains the highest amounts of fat. If you need to opt for it take out the pieces from it and have it ignoring the gravy. Food like (Lentils made in Butter) dal makhnai and other preparation with cream are rich in fat. Whenever you tend to eat it avoid top portion and take from the bottom as fat floats on the top and can impact our weight leading to various diseases. Eat in moderation.

2- Avoid friend breads (parathas ,puris). And Pulao. Opt for chapatti and steamed rice or tandori roti which is preferable to bread made of refined flour.

3- Have more baked products.

(II) South Indian meals

1- Go for big Idlis or large plain dosa. If possible go for lentil (dal) based filling avoid potato based fillings as they are contain fat layer.

2- Lentil based puffs (Dal Vada) well squeezed and drained on tissue also makes a good choice. Complement it with good veggies and green salad.

3- Non -Veg chicken, fish, prawns along with measured portion of grains/cereals is a good choice.

4- Keep yourself away from deserts as they are rich in sugar.

Today’s trendy and kids favorite Chinese food.

1- Start meals always with large helping soups without thickening sweet corn, noodles etc.

2- Go easy on fluid appetizer.

3- Order steamed rice instead of fried rice.

4- Always follow half plate rule. Fill mostly half the plate with green veggies and salad.

5- Light stir fried vegetables, tofu, chicken, fish, are good choices and very must satisfactory.

6- Reduce high salt food as it contains too much of sodium.

(III) Italian Cuisine

  • Skip bread and breadsticks. Ask for olives or a salad. Choose grilled sea food, lean meats, and breasts of chicken with extra vegetables added to it.
  • Chose a thin crust Pizza over the regular one. Two slices are good to eat.
  • Opt for tomato gravy as white gravies are rich in fat and serves extra calories.
  • Add a dash of parmesan cheese or olives to add taste and make you feel satiated.

Greek and Lebanese

1- Go for chicken kebabs/fish with salad. Resist pitas and wraps as they have high carbs.

2- Avoid heavy deserts.

Mexican food

1- Order sour cream and guacamole on the side and top it with low fat salad.

2- Order soft food rather than crispy as the food is fried for the crispness.

3- Go easy on Nachos and cheese. Order low fat soups.

4-  Good choices include rice and beans and tamales, tostadas and stuffed with vegetables and shrimp or chicken.

I assure you this blog is going to help everyone reading it to make the right and healthy choices while they are out in restaurants. Keep enjoying life but, not at the cost of your health.

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Independence Day in a nutritious way!

A challenge to players to come up with tri-colour nutritious dishes

Lifestyle and fitness coaches at GOQii, are not mere coaches, they are friends to their players. Over time they build a bond with their players so much so that the players are not scared to take up challenges thrown at them. Be it a day’s water fasting, no sugar challenge etc.

Trishala Chopra is one enthusiastic coach who never keeps still. She is always up to coming up   with newer things for her players to keep them encouraged and motivated at achieving their health and lifestyle goals.

The last time, she threw a challenge to players on the International Yoga day and her players accepted that challenge that sent her pictures of them performing Yoga at home. After a successful celebration of the virtual yoga day, on India’s 70th Independence Day, Trishala wanted to do something different. So on the morning of 15th August, she decided to throw a challenge to her players. And the challenge was to prepare and eat a healthy tricolour dish! She sent a message to all her players regarding the same.

Trishala has shared her experience with all of us through this blog. Since it was a long weekend and all would be enjoying their holidays, I was not sure if any of them would accept my challenge. But, to my surprise, I received so many positive responses to my challenge. Most of them had agreed to make a healthy dish.

Today, in the morning when I opened my dashboard again, I was celebrating a nutritious Independence Day. Most of my players had a healthy and nutritious tricolour dishes. But, few sent me pictures and I found that they had not only prepared the dishes but, had presented it beautifully as well.

Here is a look at my 3 players who took up the challenge and sent me pictures of their dishes are as follows

(i) Swapna Ravi- he had prepared an open sandwich with carrots, radish, and capsicum on a slice of brown bread and she did not miss our Asoka chakra as well! She kept a piece of dried fig to make it our complete flag! Hats off to the imagination! Well done!

swapna ravi

(ii) Vatsal Khimasiya- I had asked them to prepare any one dish but, Vatsal prepared 2 dishes! While everyone was busy using vegetables, he did not upset fruits! He used both of them making a completely new dish!

vatsal khimasiya

(iii) Pradeep Dias-He had prepared a very healthy tri colour salad using carrots, French beans, and veggies tossed with white sauce! Well done Pradeep!
Pradeep dias

The creativity of human mind is amazing and when it starts ticking there is no stopping and big things can be achieved. It’s not about being impeccably good at what you’re doing but, it’s about attempting to come up with interesting things that you might have never done before. This is what I realised with my three players and really proud of them to have taken this challenge so positively. Despite, the long weekend, they still took time out to try something out of the box and send it to me. Well, done Swapna, Vatsal and Pradeep.

I would like to conclude by saying that my players keep me motivated and push me to think differently. I am ever grateful to them and it’s because of them that I feel confident and blessed as a coach.

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