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Beyond Counting: Unraveling the Real Story Behind Calories

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CALORIE- a term that haunts many of us …And Counting Calories was one such thing that drove me crazy in the last 2 years. Somehow I always felt and many of you will agree, that, all the tasty and delicious food of the world has tons of calories, whereas the ones which we don’t find tasty, has fewer..

Two years back when I started my weight loss journey, my greatest difficulty was keeping a count of calories all the time. But then, it seemed to be the only option to lose weight. I was told that my calorie intake should be between 1200 cal- 1500 cal. Left with no choice, I did that for quite some time. Opting for low calorie food, staying hungry, doing cardio but sadly, the result was minor weight loss with pain in my knees, low energy levels and pale skin.

I was unable to understand the reason for so many health problems.  I was eating a healthy low cal diet (which seemed to be healthy then), was doing 45 min of cardio followed by strength training. Hence, I started reading about calories and weight loss. But, all my reading led to more confusion and I finally decided to do a course in nutrition. And that is when my understanding about being fit and healthy started to evolve. My studies made me identify  the areas where I was lacking. I was so conscious of calories but was not paying any attention to food and its quality.

Calorie is just a unit of measurement for energy content. It tells us how much energy we get by burning the food. And I realized that I should keep the definition of it as it is in my mind, and not make it  the focal point of my fitness journey. Carbohydrates contain between 3 and 4 kcal per gram; proteins are about the same; fats contain approximately 9 kcal per gram. I was of the mindset that for weight loss to happen, I have to decrease the intake of calories and increase the output by staying physically active. But, things are not as simple as they appear.  There is much more needed for correct weight loss to happen and to have a lean and fit body. And that much more is NUTRITION. From where these calories are coming is something that matters the most. For example – if a person consumes 1200 calories from processed food and the other consumes 1200 calories from  balanced diet which has carbs, proteins , fats and fiber … which one do you think will experience weight gain ? The answer is known to all of us- obviously the one consuming  calories from  processed food. So yes, 1200 calories matters but, what matters the most is- what these calories do in and to our bodies and from where these calories are coming i.e. the quality of the food. Eating fewer and fewer calories does not result in better weight loss. When our body senses an energy deficit, it slows its metabolism by reducing the output of important hormones.

 I have stopped counting calories now.  My eating pattern has totally changed. My focus is in making my every meal more nutritious and balanced with the right combination of carbohydrates , fats , proteins and fiber..  I have been focusing on what my body tells me. I eat if I feel hungry because my body needs food then. I still want to look a certain way. I want to be healthy, lean and fit. But, at the same time, I do not want to harm myself in any way by not taking care of the nutrition part of food. I am confident about myself now, I know the weight loss is going to be slow but that does not matter to me anymore.  Weight is just a number and no weighing scale can judge or tell me my fitness in terms of numbers.  It’s me who can feel it. I know that what I am eating now is certainly having more number of calories  than earlier but now, these calories are coming from the food that my body needs.

Thanks to my diet, I feel energetic throughout the day, my stamina for running has improved. I don’t feel any joint pain and I am sure I will soon be running a marathon, (something that I have always wanted to do)

The journey from calorie counting to nutrition-focused eating is a transformative one. Discovering the true significance of food quality over mere numbers has reshaped the approach to fitness for many. As we celebrate the realization that health is not just about counting calories but nourishing our bodies, let’s embrace a holistic understanding of nutrition for a sustainable and vibrant life. Share your own journey in the comments below and inspire others on their path to well-being. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Vitamin B12: The Energy Nutrient many of you should be thinking about!

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As a medical practitioner, I am appalled by the number of patients suffering from B12 deficiency. Patients complain about fatigue, vague pains, tingling, numbness, loss of concentration. Many tests are conducted with no results and the one missed is the test for vitamin B12. Vitamin B12 is the only vitamin that contains a trace element – cobalt – which gives this vitamin its chemical name – cobalamin – which is at the centre of its molecular structure.

B12 is required

  • For the manufacture of red blood cells; deficiency leads to a characteristic kind of anemia
  • To support the normal function of nerve cells, and to manufacture myelin, the insulating material that surrounds some of our nerve cells and speeds neural transmission. B12 deficiency impairs brain function. Advanced B12 deficiency causes dementia resembling Alzheimer’s.
  • The deficiency leads to difficulty in regeneration of new healthy cells- mimics all of the effects of aging.
  • B12 is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.

Vitamin B12 is produced by some species of bacteria in colon. The colon is followed by the small intestine & is a part of large intestine and hence the B12 produced there is not absorbed which results in the need of supplementation.

Who should be concerned about B12 deficiency?

  1. If you are or were a vegetarians / a vegan – get yourself tested
  2. Babies born to mothers who are vegetarians
  3. Risk of B12 deficiency increases with age. So test yourself and fortify your meals
  4. Pernicious anaemia – is an autoimmune condition that affects your stomach. In your stomach, Vitamin B12 is combined with a protein called intrinsic factor. This mix of Vitamin B12 and intrinsic factor is then absorbed into the body in part of the gut called the distal ileum. Pernicious anaemia causes your immune system to attack the cells in your stomach that produce the intrinsic factor, which means your body is unable to absorb Vitamin B12.
  5. Conditions affecting your intestines – E.g. Crohn’s disease (a long-term condition that causes inflammation of the lining of the digestive system)
  6. Some types of medicine – E.g. proton pump inhibitors (PPIs) –a medication sometimes used to treat indigestion – can make a Vitamin B12 deficiency worse.
  7. People suffering from Atrophic Gastritis (the stomach line becomes thin)
  8. Surgery where a part of the stomach is removed, including weight loss surgery like bariatric surgery.
  9. Smoking, drinking & stress increases the requirement of B12
  10. Few autoimmune disorders
  11. Chronic illnesses leads to a deficiency of this diseases

Move towards a B12 rich diet if you have the following symptoms

  • Weakness, tiredness, dizziness or lightheadedness
  • Smooth tongue
  • Palpitations and dyspnea
  • Pale skin
  • Constipation, diarrhea, a loss of appetite, or dyspepsia
  • Nerve problems – numbness or tingling, muscle weakness,
  • Loss of weight
  • Mental problems – memory loss, or behavioral changes, confusions
  • Glove & stocking neuropathy (tingling of palms & forearms, feet till knees) – in this scenario B12 deficiency is the majorly deficient apart from other nutrients

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Sources of B12

Sources of B12 are animal products (meat, fish, and dairy products), fortified foods. Ensure sufficient quantities of these foods to maintain your B12 levels. If your count is low, consider oral or injectable forms of the vitamin. But why reach that stage?

Have the above mentioned foods in your routine.  The best part of this Energy Nutrient is that the excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Unfortunately sometimes catching the B12 deficiency late can result in permanent damage. Any neurological damage due to B12 deficiency cannot be reversed. Ensure that your B12 levels are maintained at levels 200 to 900 picograms per milliliter (pg/mL).

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Healing power of herbs and spices – Part 2

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I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Healing power of herbs and spices – Part 1

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Cooking without spices is like having a dance party without music; the two just go together. These power packed tiny ingredients have a lot to offer apart from flavoring. Yes! I’ve heard plenty of stories of people who have healed various health problems through food. As Hippocrates, the famous Greek Physician once said, “Let food be thy medicine and medicine be thy food.” This makes it clear that people are aware that food can be used to treat or prevent health conditions. Most of us in the field of holistic medicine could spend hours discussing different approaches to food and diet. However, I think that we often overlook the power of a diet in terms of the abundance of benefits spices and herbs present in the food have to offer.

The history of spices is simply fascinating. It’s testimony to the fact that wars were fought over spices and kingdoms were lost over them. Spices were recognized as powerful medicine way back in 2600 BC. These herbs and spices not only add interest to our plates and palates, but they promote health in incredibly powerful ways. Ideally, the leaf of a plant used in cooking may be referred to as herb, and any other part of the plant, often dried, as a spice.

Spices can be the buds (eg. cloves), bark (eg.cinnamon), roots (eg. ginger), berries (eg. peppercorns), aromatic seeds (eg. cumin), and even the stigma of a flower (eg. saffron). Many of the aromatic seeds known as spices are actually gathered from plants when they have finished flowering. A familiar example would be coriander, with the leaves being referred to as herb, and the dried seeds as a spice.

Below is an extensive list of spices and herbs (Described in alphabetic order; Doesn’t mean it is in the order of their importance/benefits) that are worth adding to your culinary list owing to their key health benefits. We have split the blog into two parts for easy reading.

  1. Amchur: Amchoor or Amchur, also referred to as mango powder, is a fruity spice powder made from dried unripe green mangoes and is used as a citrusy seasoning. Mostly it’s used in Chutneys and Indian curries. Due to its high iron content it is popularly recommended for Anemia and Pregnant women. Also, it’s believed to reduce acidity and improve digestion.
  1. Asafoetida: The lingering odour of Asafoetida has given it many names like Devil’s dung and stinking gum. It’s commonly known as Hing in India. It’s warm in nature and that probably explains the reason it helps to increase the digestive enzymes. It helps reduce flatulence, digestive disorders, prevents constipation and is an excellent laxative. A pinch of asafoetida can be taken with buttermilk/water to reduce flatulence and cleanse the digestive system. Also, It’s believed to relieve menstrual pain. The active component of Asafoetida, coumarins can thin the blood and is believed to be anti-coagulant. Also, helps lower blood pressure.
  1. Black peppercorns : Also known as Kali Mirch. Piperine is the active ingredient in black pepper, and it has been shown to jumpstart digestion, prevent certain cancers and heart disease, lowers blood pressure, and prevents arthritis. Cases show that it has cholesterol lowering properties and help in cardiac function recovery especially after a heart attack. Overnight soaked peppercorns if consumed next day while having breakfast relieves migraine problem for most of them. The outer layer of peppercorn assists in the breakdown of fat cells. Therefore, peppery foods are a good way to help you shed weight. The antibacterial property of black pepper helps to fight against infections and insect bites.
  1. Basil: Also known as Tulsi in India and considered auspicious has medicinal usage extending from reducing ill effects of radiotherapy of cancer to optimizing kidney function to keeping cough and fever at bay. This herb has lot to offer. The strong anti-bacterial properties of Basil are known from years and hence owing to this property, basil is valued for its anti inflammatory. The active components i.e. eugenol and rosmarinic acid present in basil boosts production of serotonin and dopamine in brain. This could lead to sunnier mood in as little as 3 days. Basil also has a strengthening effect on kidney functioning. Consuming 5-6 leaves with water or crushing leaves to make juice and having with equal proportion of honey on a regular basis will improve overall kidney functioning and also aids in facilitating kidney stones through the urinary tract. Basil is a key ingredient in cough syrups and expectorants. Basil leaves can be used in the treatment of fever and common cold. Chewing some fresh basil leaves for relief from colds and flus is the best possible thing to treat naturally. Usually Smokers are prone for respiratory disorders and cancer. For both these, Tulsi is ideal. Having said that, care needs to be taken while handling this herb as the oils in basil are highly volatile, it is best to add the herb at the end of the cooking process, so it will retain its maximum essence and flavour !
  1. Bay Leaf : Bay leaves popularly known as Tej Patta are one of the main ingredients added to the popular Indian spice mix i.e. Garam Masala. Bay leaves help strengthen immune system and ward off urinary tract infection. Bay leaves have a very strong effect on the gut health. It helps in stimulating urination as a diuretic, which decreases the toxicity of the body, but can also stimulate vomiting (as an emetic) when something toxic has been consumed.
  1. Cardamom : Cardamom also known as Elaichi have aromatic and warming properties. They are believed to stimulate appetite and enhance digestion. It helps in stimulation and regular excretion of gastric juices. It helps in balancing these acids in cases of acidity, thus providing relief during heart burns. Those suffering from flatulence and gas gets a good relief when they chew cardamom after a meal. This helps those suffering from. Cardamom is also beneficial in relieving stomach cramps, hiccups, nausea, vomiting as well as constipation. Apart from health benefits, It is also valued for improving oral hygiene and eradicate fowl breathe.
  1. Carom seeds : These tiny seeds are popularly known as Ajwain or bishop’s weed in Indian Market. Ajwain contains high levels of thymol, a compound, which aids the release of gastric juices from the stomach which makes Ajwain`excellent indigestion reliever. To add more, it helps to deal with flatulence, nausea and colicky pain in babies. Ajwain has properties that help reduce inflammation and soothes irritated nerves. Because of this, it acts a great remedy to stop hiccups
  1. Cinnamon : Commonly known as Dalchini. Apart from its aroma and taste, the benefits of this spice can be attributed to its anti-bacterial, anti-fungal, anti-microbial and anti-clotting factor. Cinnamon is known for its role in the reduction of total and bad cholesterol (LDL) and increase in good cholesterol (HDL). It also helps improve insulin resistance and improves glucose tolerance in people with type 2 diabetes mellitus, thereby making it useful in diabetes management. Consuming Cinnamon plus honey has many benefits one of which is that it increases body’s metabolism and also helps in relieving gas and acidity.
  1. Clove: Clove or Laung is a pungent aromatic floral bud. The most prominent and common use of clove is alleviating symptoms of toothache and dental decay. The anti-inflammatory and analgesic components present in clove helps to reduce the swelling around an infected tooth and relieve pain. Plus, their antiseptic property will help fight the infection in the affected area and prevent it from spreading. Apart from this, Eugenol present in clove prevents clotting of blood and in purifying blood.
  1. Cumin: This spice which is native to Middle-East Asian region is one of the best spices to use to prevent and relieve gas. It is of beneficial to women after childbirth to shrink the uterus and increase breast milk. Cumin seeds (Jeera) also contains high amount of melatonin, which when consumed with bananas increases the production of chemicals within the brain. This combination helps beat

To be continued

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 […]