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“Finally, it’s your own discipline and routine that will help you stay fit and healthy”

Brian Pereira

Brian Pereira

He leads a busy life with lots of travel in a month which gave him no time to work out. Being an event producer is no mean task you have to constantly be on your toes. But, that also meant not enough sleep, bad food habits, and high cholesterol levels. Brian, however, did not make excuses instead he decided despite the busy schedule, he will have to make that extra effort if he wants to get healthy. Today, his efforts have paid off with his cholesterol levels lower, being active by clocking 10000 steps daily and getting better rest and sleep. Let’s hear Brian’s story of change in his own words….

I am an event and conference producer. My event happens once a year at the end of the year but it can be pretty stressful at times when you are managing a large scale event.I am also a freelance journalist and have my own blog and website. Given my work, I travel extensively both domestically and international.

Due to extensive travelling especially when its international travel, the body clock goes haywire, eating patterns get upset, sleep patterns get disturbed and sometimes even the water intake is not as much. I have now consciously cut down my travels.

I got a GOQii band sometime in November 2015 as it was a giveaway in my own event. That was the time when my annual event takes place. It was a stressful time for me. The event ended on November 30th. But, I had not removed the GOQii band for almost 2-3 weeks because I immediately went on a vacation after my event. Then one day I just picked it up and decided to try it out.

At this particular point, my cholesterol levels were high. My sleep cycles were irregular and had digestion issues as well. I, however, considered myself fit because I would occasionally manage to do some exercises. But, the other issues had to be controlled. It was a wake-up call and I knew I had to do something about it. Therefore, I decided to try the GOQii band. I connected with my coach Shiba Akhtar. I discussed all my issues with her and also mentioned I was taking medicines to lower my cholesterol.

Technically, I had started using my GOQii band from December 2015. I had done my tests prior to going on my vacation and my bad cholesterol was 200 but after I started using the band and following my coach’s instructions on various aspects such as increasing water intake to 2 litres, sleep patterns gradually improved. I started walking a lot and being active. Instead of taking cars or auto, I tried to walk for distances which were manageable.

Then I set goals for myself on the band from 6000 steps it went to 7000 steps and those goals were easily achievable without going out in the park, just in the commute as I commute by public transport. Now, I clock 10,000 steps daily however the goal is to increase this and clock 12k steps daily.

I also cycle during the weekends and walk for about 40 minutes to an hour in the park. The band actually helped me get on a fitness path. What has also really changed in the last two months is my diet. I am off red meat now, and when I go for events or conferences I stick to plain curd rice or just rice and dal. My coach has also introduced some new things in my diet like watermelon and flax seeds and oats. These things I wasn’t taking before all new things have been introduced. Fruits and assorted nuts also I have daily. And, I am avoiding lot of rich foods.

I am happy with my achievement so far. But, again it’s not only the band making a difference it’s a combination of things. It’s a strict discipline that I have now chalked out for myself. It’s been very difficult at times with my hectic schedule but I have tried to keep to my new routine. Success comes with a lot of hard work.

If you want to achieve your goal you need to maintain discipline and follow your coach’s advice. My coach has also been giving me some exercises to do. My current goal now is now to reduce the waist…belly fat. After three months when I went for my test my cholesterol levels were lower.

I am in constant touch with my coach. It’s this constant communication with the coach that is helping. I am sure together we can make it work. Also, what I like about my coach is the fact that she is not too pushy as she knows my lifestyle. But, the thing is that I listen to her and I am disciplined. We do make frequent changes if something is not working out. Having said this my coach is pushy on two things water intake and the oil that is used for cooking. In fact, taking her advice I have changed my cooking oil and now I use only olive oil.

I do indulge in rich foods once in a way probably during festivities or some family functions. But, I immediately try to burn it off next day.

The GOQii concept is pretty good because there is somebody to monitor you and make you understand. Prior to GOQii, I was going to purchase a FitBit band but then when I talked to people who were using it they told me that it’s only a step and pulse tracker. It does not really take care of the whole thing. You need a holistic ecosystem just as GOQii has. Many often forget: half the battle when it comes to fitness is just being able to objectively and easily assess how active you are on a daily basis. Here is where the coach helps.

The coach is always pushing you and keeps you motivated. It should not just be about steps and sleep. It should also be about diet and wellness, overall wellness. Finally, it’s your own discipline and your routine that will help you stay fit and healthy.

I am feeling much better than what I was in November and more relaxed that I can think clearly, I can sleep better. I am mentally calmer and at peace. GOQii has definitely helped me get more fit and heart-happy.

What does Coach Shiba Akhtar have to say about Brian

Brian has come up with goals like;

*he wanted to get fit/ a complete wellness
*wanted to improve his sleep quality
*wanted to live stress free life
*cholesterol was >200
*bloating
*indigestion

Prior to GOQii his Lipid profile reports showed

Triglycerides-127
Cholesterol-251
HDL-39
LDL-196

I set up few SMART goals for him;
*Advised him to work out either walk/aerobics 3-4times in a week and sent him aerobics links for the beginners.
*Since his water intake was low, we increased the water intake to 2 litres daily.

I kept a check on him on a daily basis.Meanwhile, I was also working at his cholesterol levels. Advised him to take lots of fibre and omega-3 rich foods.By the end of December, both his water intake, sleep cycle and digestion had improved. He was also clocking higher steps at around 7000 and doing his workouts. I also regularly kept sending him tips on how to lower cholesterol.

Soon we planned to get new goals
* To clock 10k steps
*exercises to reduce his waistline
*Meals

I advised him to do exercises such as the Russian twist, crisscross, leg raise, reverse crunches, heel touch for 30min for his waistline reduction. I also advised him to sip green tea, take sugar and fat in moderation, include lots of Salads and Fruits in his diet, small and frequent meals were also advised.Brian met the 10k steps target easily, simultaneously he was motivated to keep himself hydrated.

On, Jan 16 The lipid profile reports showed

TG-106
Cholesterol-136
HDL-32
LDL-80

Drastic improvement from the previous report.

He has started working to boost his HDL. I advised him to switch his oil from rice bran to canola/olive and opt for sea foods.Brian is reaching his goals flawlessly. We are working hard to get goals on time. I have now introduced TABATA and NeilaRey. I closely monitor his diet through the logs. After the introduction of Neila Ray, walk/running well we also introduced cycling. He has been doing well so far and meeting all his targets.

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9 foods to boost brain functioning during exams

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Just as the months of February and March draw near, parents and students both start getting jitters with the onset of examinations. Students spend all their energy and attention towards their studies. Exams are on and it is not just children who are under stress but parents alike.

At times like this, what you eat can make a huge difference in how children and parents deal with the stress. A good diet can significantly reduce stress levels, irritability and promote calmness. Thus, it becomes, even more, important for parents to give them a healthy and wholesome diet which in turn will boost their energy as well as their mental capacity.

Here is a list of foods proven to help in relieving exam stress and giving the much needed increased attention span:

  1. Green vegetables:

Boring and usual as it may sound, all green vegetables have a lot of iron, which helps in increasing memory with the help of increased neurotransmitter flow. Also, high levels of antioxidants keep your child’s brain sharper.

  1. Blue-black-red fruits:

Blackberries, black grapes, blueberries, plums, pomegranate and other fruits black-blue-red in color have high concentrations of antioxidants, vitamins and plant compounds called as phytochemicals which control and inhibit the action of various free radicals which can damage the brain.

  1. Dry fruits and seeds:

Walnuts, almonds, cashew nuts, flax seeds, pumpkin seeds, peanut butter, and hazelnuts are all super rich in vitamin-E. All these keep brain and eyes healthy and stress-free! So include loads of these in their daily diet in raw form, honey coated nuts, in shakes, and salads.

  1. Green Beans and pulses:

Green beans, broad beans, black beans, whole green lentils in sprouted form, soups or stews help in providing regular glucose supply to the brain. As brain can’t store energy for later use like some other organs, it needs continuous supply from glucose. All green beans, lentils help in providing the same.

  1. Strawberries!

Wow!so this is one berry that all kids love. So why not include this in their diet in the form of fruit salads, shakes, and smoothies! These contain compounds called as polyphenolics which reduce oxidative stress on body and brain, repair cell damage and refreshes at the same time!

  1. Soya

Active compounds like peptides in soybean considerably improve stress hormone unbalance, brain circulation and energy metabolism. A study has found high levels of estrogen in soy, which helps in mental alertness. So do add up good amounts of tofu, and soya products in your kid’s diets.

  1. Dark Chocolate:

Believe it or not, this is 100% true. Eating dark chocolate which is over 70% cocoa fights the stress hormone cortisol and has an overall relaxing effect on the body. Plus chocolate releases endorphins which act as a natural stress fighter. So, kids, this is good news, but remember not to go overboard with this one!

  1. Whole grains:

Choose whole grains such as oats, barley, brown rice, whole wheat and Quinoa, sprouted grains and wheat germ to ensure adequate intake of vitamin B and zinc.  B Vitamins and zinc are needed for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability.

  1. Probiotics:

Yogurt, fermented foods like rice cakes, rice pancakes, and other probiotic foods and drinks are easy to digest, low in fat and high in beneficial gut bacteria, which help in enhancing brain receptors. Also fermented foods are rich in vitamin B-12, excellent for boosting immunity.

Some more pointers:

  • Outside eating is a strict NO-NO- stress levels are high and immune system is weak, so avoiding outside food is the safest bet to avoid infections.
  • Don’t go overboard on caffeine. Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or tea, but don’t go overboard. Experts recommend getting no more than 400mg of caffeine per day for adults. Kids and teens should limit themselves to about 100mg per day (one cup of coffee). If you have had an excess of coffee or tea, try having lemon water for neutralizing effect.
  • Take frequent breaks. The average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain’s ability to accurately process it. So take a break every hour and take a walk, listen to music, stretch and relax.
  • Stay hydrated.Be sure to drink plenty of water. Aim for at least 3 liters of water per day. Not drinking enough water can make you feel sluggish and stressed. Add coconut water, buttermilk, apple-beetroot juice, sweet lime juice, and lemon water for a change.
  • A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and green tea are safest and most effective.
  • Exercise regularly. Aerobic exercise can relieve stress, so if you find yourself a nervous wreck before an exam, go for a run, do some yoga or hit the gym.
  • Get enough sleep.Not getting a full night’s rest can contribute to feelings of fatigue, stress, and anxiety. Rest well, maintain a regular wake up and sleep time, read a book before sleeping and make your sleep environment calm and quiet.
  • Eat a proper exam day breakfast.Without a proper breakfast, your energy levels will quickly crash and may lead to stress, anxiety, and fatigue. Be sure to have a healthy, energy packed breakfast on exam day. Try eating foods that provide long lasting energy, such as eggs or oats. Avoid foods that are high in sugar, which will give temporary energy but may cause you to crash mid-exam
  • Remember to breathe.With your eyes closed, take three large breaths, then pause, exhale, and repeat the process. Large, deliberate breaths not only help relax the body but also increases the flow of oxygen to the brain. Use this technique both before the test and during difficult exams.

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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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Simple Ways to reduce water retention

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Water retention is one of the common problems faced by woman. There can be various reasons for it such as PMS (premenstrual syndrome), menopause, erratic eating habits, diet high in sodium and protein deficit. However, this problem of water retention can be knocked off by certain ways. Let’s have a look at few ways in which we can get rid of the same.

Reduction in sodium intake– Kidneys are responsible for maintaining the balance between sodium and water. When the sodium level rises in the system, kidneys hold back the water in order to dilute the sodium and this also leads to high blood pressure. Hence, sodium rich foods such as packaged foods, cold cuts and table salt needs to be avoided. Healthy alternative is to choose rock salt, lemon, tamrind, spices to make the food more palatable.

Stay Hydrated: It might sound strange to drink more water when your body already has water. However, the more water you drink, the more will be flushed out. Hence, it is recommended to drink at least 3-3.5liters of water. You can choose plain water, green tea, coconut water, lemon water, barley water, coriander seeds water. Avoid caffeinated beverages like coffee, sugary drink, colas which will dehydrate your body. Here are few home remedies:

1) Have barley water:

Take, Barley- 3 tbsp and Water- 1 glass

How to make:

Add barley to water.

Leave it to soak overnight

Strain and drink the water in morning.

Again soak barley in water and have it in the evening.

Drink 2 glasses of soaked barley water everyday.

2) Take, Coriander seeds- 3 tbsp, Water- 1 glass

How to make:

Add coriander seeds to water.

Boil it till the time it remains half of its original quantity.

Strain and let it cool down before drinking

Repeat it once more. Drink this coriander seeds water twice a day.

Include high potassium foods– Lack of potassium is also one of the causes for water retention in body. It is an important mineral which is needed for proper functioning of body cells, tissues and organs. Potassium along with sodium maintains normal water balance in body. Potassium also helps stimulate the kidneys so that they may flush out waste along with excessive salt out of the body. So have foods rich in potassium too. Most of the fruits are rich in potassium as also certain vegetables. Potassium rich foods are: banana., coconut water, dry fruits etc.

Include natural diuretics: Diuretics helps in release of more urine. When urine is released, it not only flushes out toxins but also flushes out sodium, thereby reducing water retention. Few natural diuretics are cranberries, cranberry juice, lemon, cucumber, pineapple, cabbage.

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