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“I learnt to listen to myself and understand my own body. I do not force myself to do anything”

2a

He has never had any fitness regime. He says he has had more ailments and has been on medication for the last 3 years. As a result of the medications his body weakened and could not fight back. He has also been subject to constant back pains. Above all this he has a sedentary work life. All day long he sits at his desk and his weight had started going up. He never cultivated any good habits nor was he aware of any. There were zero activity levels. Bottom line- he had constant health issues. But, last 5 months there has been a drastic change within Anthony Soares who has started walking the path of fitness and is more positive about life. He has managed to get his health back on track—one step at a time. Let’s hear it from him what changed him.  

I will soon turn 40 and I realised that I needed to get over a lot of issues. I need to physically be able to lead a better and healthy life in the future.

I have constantly been subject to some medical issues and been on regular medication. I was also on the heavier side and was unhappy about myself overall. I was looking for something that could help me get my basic health in place. I knew of fitness bands that help measure everything and lets you adjust your habits to get the results you want.

I started researching for the same and I was convinced to go for the MI band but unfortunately, it was out of stock. And then I stumbled upon GOQii which was slightly higher in price. I remembered a friend wearing GOQii band and I asked her for more information it. Once I understood how it works and that it came with a coach who can help you make the changes, I was convinced to go for it.  At the point when I took the band, I realised it is a good replacement for my watch.

I started with a 3 months plan. I had no goals clear in my head to achieve. I was expecting some miracle to happen with GOQii. My coach Tarun Arora then explained how I will need to change my habits and work hard to achieve my goals. She explained everything in detail to me and what I needed to do.

I started with running and interval training. Within a month of starting to run I participated in the 5 km ILFS run and hurt my knee badly.The moment I hurt myself, my coach and the doctor advised me not to run for at least a month until the pain completely vanishes. I was not very happy initially but, I realised if I followed their advice I would only get better.

Initially, when I got the band I was clueless about having any goals then I realised it was important to have a goal. My goal was to lose weight. Initially, I thought I should lose about 3-4 kilos. I have always been above 90 roughly plateauing around 94 kilos. In the last two decades, I have been maintaining my weight between 90-94.

After I came on GOQii, I have lost weight purely through right nutrition and exercise. I now weigh 87 kilos within a span of 4 months. I was last at 87 kilos when I got married 9 and a half years ago. So, I can now proudly say that I am back to my old self- looking good. I can tell the difference in myself the moment I started doing more activities. I feel so much more energetic in the morning and I am also mentally more focussed and strong all day long.

The other habit changes that I brought about within me is to drink 2 litres of water daily and do some interval training. This was then improvised by adding proteins to my breakfast and fruits as an evening snack. Then I was introduced to having dates before my run. When I was away from running for a while due to the knee injury, my coach gave me other exercises to do. I also started on having 1 teaspoon apple cider every day.

I am a foodie and it is really difficult to break old habits. But, a lot of what I do now I am aware of it. I have also realised that anything in excess is very bad. Moderation is key I was told by my coach. I have reduced my intake on butter and cheese. At one point I used to have these so often but, now I have it occasionally. I eat mindfully when I got to a restaurant.

From doing nothing at all, I now try to work out all 7 days of the week. If that is not possible then 5 days a week is for sure. My workout includes 3 times cardio and twice a week yoga. I also give my body enough rest. You cannot play around with your body. You have to give it 7 hours sleep daily and have to give it enough nutrition and water.

Being on the GOQii platform I have learnt to train myself to do various things. There is no magic pill that is being given to you. You have to work hard. The first thing I learnt to do is listen to myself and understand my own body. I do not force myself to do anything. If I cannot run one day that day I try and do Yoga instead. I am learning.

People around me especially my family was very surprised at the change I took to. Initially, my family was not very comfortable. They wondered was is this GOQii?  They were not very positive about what I was doing and the changes I was making or had made.

They were surprised that I had started eating fruits because prior to GOQii we never had fruits regularly. But, now over a period they have gotten used to my habits and do not say anything now. They have noticed that I have reduced considerably but, they do not ask how why etc etc…However, they are not too convinced with the changes I have made.

What matters to me is how I feel? Honestly, over the last 5 months, I feel much healthier and positive. I look better, my shoulders are not drooping. The best part now is I have the strength to lift my 4-year-old son when we go to the market and I do not stress about it like I did earlier. I am glad that things that I was not able to do or were not doing earlier I am doing them now.

Thanks to GOQii, I have become very active in life. Apart from running, I have now joined for a Salsa class. I am also planning to start playing a sport. Close to 20 years of my life all I did was just study and then work. Now, at 40 I want to live my life. We live it once, whatever time has gone is gone. But, not anymore. I am glad that I have started on a couple of activities. 

What does coachTarun Arora have to say about Anthony?

Anthony is sincere, disciplined and a hardworking person who understands the importance of health. He is always ready to make healthy changes in life once he is convinced of it and then gives his 100% to achieve them. There were few visible things which needed to be changed in his routine like a correct combination of meals, an increase in protein intake which was lacking in every meal and water intake.We started with one habit at a time. The first habit was to increase water intake to 2 litres because his water intake was quite less, we have developed a habit of having 2 litres everyday. This has made a huge difference in his hunger pangs.We then moved to make sure his protein intake is sufficient enough to help him reach his goal of getting a toned body and along with this proper intake of fiber.

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Healthy options to add in Milk

saffron-infusing

There is no denying that malt based drinks are a common ‘health food drinks’ in most houses today as has been for a few decades now. There are enticing ads claiming the benefits of these health drinks and how it is nutritious for your growing child. There are ads all over in News Papers, Magazines, TV and even online.

The other day, I was watching one such TV commercial that was promoting a malt based drink. The commercial in its usual enticing style of selling the product mentioned, the malt powder when added to milk – improves the quality of the milk. I kept wondering what is in that powder that helps them improve the nutritive value of Milk.

Out of curiosity to understand more, I went through couple of food labels of malt based milk drinks, I realised that most of these powders have a cereal base (any flour including wheat flour), soy, milk powder, loads of sugar, a flavouring agent like cocoa powder, and some vitamins and minerals.

These ads are so welcoming that most give in and buy the product. And, they don’t come cheap. They cost approximately Rs 300-Rs. 500 per kg. But, do we actually need to spend so much for just a cereal based powder with so much of sugar, colour and preservatives? And do they actually improve the quality of milk? How many of us know if these claims that have been made are true? Are these ‘health’ drinks truly healthy?

The ads claim that these health drinks helps absorb calcium from milk. Well, the truth is sugar hinders absorption of calcium and also depletes phosphorus. And, most of these powders contain loads of sugar.

The most common query I have come across while dealing with children, adolescence and a few adults too is they don’t like plain milk or are worried that whether plain milk would be sufficient. Hence, I have come up with few healthy options that will increase the nutritive value of milk and a few tasty options which make the milk taste better.

Healthy options

    1. Saffron: – Saffron milk is traditional milk in Indian families used only during special occasions, due to the high cost of saffron. The benefits of saffron are just as rich as the spice itself. It prevents cancer, helps in puberty in undernourished girls and helps grow healthy hair and skin. If this milk is had on a daily basis, it develops immunity, it prevents common cold and cough.

    1. Chestnut (Singhara) powder– The Potassium rich Chestnuts not only good for people with high blood pressure and heart patients but, are also very useful for pregnant women. They give a feeling of fullness hence also helps in weight loss. I enjoy adding chestnut powder during summer in my glass of milk as it gives cooling effect and prevents back pain.

    1. Turmeric: – Curcumin rich turmeric milk is one of the oldest and the best grandma’s recipes. It is the best home remedy for cold and cough. One cannot deny the benefits that turmeric milk gives as against antibiotic pills? In the west, Curcumin tablets have become a big craze and people are paying a bomb to buy and consume these tablets. On the other hand in India, turmeric is an integral ingredient in every kitchen. Let’s have yellow milk, to fight infections, body pains or just to feel fresh.

    1. Oats: – This fibre rich cereal is always suggested in my diets for people who just have milk for their breakfast. Adding on oats completes the meals by combining the good quality protein that is present in milk with high fibre carbohydrates. Adding a fruit or dry fruits to oats porridge is like a cherry on cake.

    1. Almonds and Pistachio powder: –Almond Milk (Badamdhoodh), just like saffron,also has traditional value to it. You also find these flavors in the market powders too. However, they come with lot of synthetic flavors. Instead, it takes just a few minutes to powder almonds and pistachios and the full packet of a kilo gets ready for a month’s use. The benefits of these dry fruits are known to most. They benefit people of all age group, from children to old age. The impact of it on brain and memory boosting makes it my favorite family drink.

Tasty options

  1. Dark cocoa: – Those who have been bought up with common chocolate flavoured milk find it a little tough to shift to other flavours. Hence, opting for a dark cocoa powder would be a healthy option. Dark Cocoa has a lot of antioxidants that boost cardio vascular health.

    1. Ragi – This one is my son’s favourite option as he always misunderstands it as chocolate milk. This calcium rich cereal is naturally a little sweet, and gives a perfect chocolate brown colour to the milk. Point to note- Use a small quantity (1 tsp. in 1 cup milk) of this flour as it is a thickening agent and the milk may get lumpy if used in a large quantity. Ragi porridge is a perfect drink for growing kids, pregnant women and elderly.

ragi

    1. Fruit– Milk can be an enjoyable drink at any time by preparing it as a milkshake. Those who find it boring to chew a fruit on daily basis can surely combine it with milk. For weight watchers, combine milk with fruits like watermelon, apple or kiwi whereas weight gainers can go for some high sugar fruits like mango, banana, figs etc.

    1. Dates: – Now this option is for sweet addicts who do not find any other options palatable because of lack of sweetness. They can freely use dates to sweeten their milk. This would be a very healthy post work out meal and filling snacks for young children.

You can also combine 2 options together, for eg:- A fruit/dry fruits and oats or pop in some flax seed powder in your singhara powder.

So if you find these options convenient for your daily milk dose, then dump those so called ‘Health Drink’ powders and “GO ALL NATURAL”.

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Did you know? Water is a Super-nutrient…Part 1

Girl drinking water

Not many are aware of the fact that ‘Water’ is a super-nutrient. When asked which are the nutrients the common answer is carbohydrates, proteins, and fats. Some manage to include vitamins-minerals too.

Water is an important nutrient for our body and it is abundantly available. It is important from the point of view that if our body is not well hydrated then the other nutrients in our body don’t get metabolized well. Thus, the fate of other nutrients is completely dependent on water.

Water makes up for around 60-70% of our body weight. However, the amount of water contained in different body cells varies. Muscle cells comprise of 70-75% water whereas fat cells contain 10-15% water. Therefore, a muscular person will always have a good percentage of water in his body.

When one doesn’t hydrate himself adequately, his cells start losing water and the adverse effects of dehydration sets in. Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as a heat stroke.

It is possible to go without food for a long time, but people cannot live without water for more than a few days. Every cell and organ depends on water to perform innumerable functions. The most essential functions include the following:
• Removal of waste and toxins out of the body
• Regulating the bowels
• Transport of nutrients and oxygen to all the cells
• Helping the heart pump blood efficiently
• Controlling the blood viscosity, blood circulation and thereby the blood pressure
• Regulating the body temperature
• Lubricating the joints
• Protecting the organs and tissues
• Helping in saliva production

Most of us are aware of these essential functions of water, yet many of them fail to drink enough of it on a daily basis. When questioned, a wide variety of reasons follow, “I tend to forget”, “I don’t feel the need to drink it”, “I don’t feel thirsty”…and so on. It’s been observed that many people tend to confuse thirst with hunger as our brain sends similar cues for both. Thus, some people end up grabbing some snacks in response to a thirst cue which could have been satisfied just by sipping water.

To be contd……..

In our next part we will talk of How do you create the need to drink water?

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High calcium rich recipes for strong bones

We all know that as the age advances most people suffer from osteoporosis. In today’s time, it’s even more visible in youngsters.

Dr Anand Kulkari has explained very well in his blog about Osteoporosis, its symptoms and causes.  For you to refer— https://goqii.com/blog/osteoporosis/

The first line of treatment to prevent or cure osteoporosis is having good nutrition in which CALCIUM forms the major part of the diet.

The moment we think of calcium, our think of milk and milk products and leafy veggies. But, trust me sometimes it’s so monotonous and boring to have a glass of milk and have those boiled or cooked green veggies.

So here I am with some yummy interesting Calcium rich recipes which will not only enhance your calcium intake for the day but will also add variation in meals.

PANEER Ki KHEER

paneer ki kheer

Paneer Ki Kheer is a sweet recipe straight from the heart of Bengal. It is one of the quickest desserts you can make with a unique ingredient-fresh Paneer. This recipe is high in calcium and low in calories making it a good dessert option for people with osteoporosis. Besides, it is rich in protein and riboflavin.

Ingredients

Cow’s milk chenna crumbled 50gm

Skimmed Milk 300ml

Rice powder 1 Tsp

Saffron (Kesar) a few strands

Almonds, blanched and slivered 4

Pistachios, blanched and slivered 4

Green cardamom powder 1/4 teaspoon

Sugar free – to taste/stevia/jaggery

Preparation

Boil milk in a deep pan and simmer till it reduces and thickens slightly. Add rice powder mixed with a little water and stir. Cook till the mixture thickens a little more.

Add saffron and continue to cook. Add almonds, pistachios and green cardamom powder and mix well. Add sugar-free/stevia/jaggery and stir till it dissolves. Add chenna and mix.

Take it off the heat and set aside to cool. Serve. If you wish you can have it hot too.

 Pumpkin Surprise

red pumkin

A low-calorie pudding made of pumpkin. This recipe is rich in potassium, calcium, and magnesium and beta-carotene. A perfect dessert for people who watch their weight and have little time for cooking. In addition, this recipe can prove to be useful for people with high calcium and magnesium requirement.

Ingredients:

Red pumpkin 400 grams

Corn flour 1tsp

Milk 200ml

Cinnamon powder 1/2 tablespoon

Desiccated coconut 1 Tsp

Pomegranate pearls 1 Tsp

Stevia extract to taste

Almonds 10gm

Preparation

Place pumpkin pieces in a large pan. Add Stevia extract and one cup of water. Cover and cook on medium heat for about twenty-five to thirty minutes. Mix cornflour with milk till smooth. Once the pumpkin is cooked add cornflour-milk mixture and mix.

Cook till the mixture thickens. Sprinkle cinnamon powder. Add desiccated coconut and mix.

Transfer the mixture to a serving dish. Sprinkle crushed almonds and pomegranate pearls and serve.

Cardamom Shake

A beverage made up of milk, flavoured with poppy seeds and cardamom. A High calcium recipe good for people with osteoporosis. Also a good Breakfast/Evening time menu option for all

Ingredients:

Toned Milk 300ml

Water 100ml

White Poppy seeds 10gm

Cardamom seeds ground1/2tsp

Stevia, extract to taste

Preparation

Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for about 5 minutes.  Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes. Add 100 ml of milk and process on low speed for 15 seconds. Pour the mixture through a strainer over a pan.

Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds. Stirring constantly bring to boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Now mix stevia extract. Pour the milk back to forth from one pan to another until it is frothy.

Serve immediately in warmed cups.

NADRU YAKHNI

Nadru-ki-Yakhni

Nadru Yakhni is a Kashmiri dish made of lotus root and yoghurt. Called Nadur in Kashmiri, Bhein in Punjabi, and Kamal kakri in Hindi is rich in calcium and magnesium main course recipe

Ingredients: –

Lotus stems 500 gm

Yoghurt 200gm

Onions sliced 200gm

Cooking oil 10 ml

Cloves 6-7

Cinnamon sticks 2 inch

Cardamom black 2-3

Cumin seeds 1/2 tsp

Kashmiri Chilli powder 1 Tsp

Dry ginger powder 1tsp

Mint powder 1/2tsp

Fennel powder 1tsp

Salt to taste

Preparation: –

Cut the edges of lotus stems and peel them. Cut them into diagonal slices. Soak in water. Boil the slices in salted water till soft. Fry onions in oil till brown and grind with a little water. They impart the brown colour to the gravy. Mix yoghurt properly in a half a cup of water, whisk and then strain. Boil the strained yogurt stirring continuously till it changes its colour to yellow. Keep it aside. Heat oil in a pan, add onion paste, cinnamon & cloves, when they crackle, mix Kashmiri Mirch (chilli), fennel and dry ginger powder, add a little water and sauté. Add lotus stems & yogurt to the mixture, bring it to a boil and simmer for 10 minutes, add cumin seeds, salt and cardamom. Finally, add mint powder and mix properly.

Serve hot with Brown rice/roti.

Green Chapati with Sesame Seeds

A calcium and fibre rich dish for patients of osteoporosis. Very easy to prepare with easily available food Ingredients.This recipe is a good variation of regular chapattis.

Ingredients:

Cauliflower green finely chopped 200gm

Sesame Seeds 50gm

Bengal Gram Flour 50gm

Whole wheat flour 200gm

Onion finely chopped 100gm

Cumin seeds 5gm

Coriander leaves finely chopped 1tsp

Cooking Oil 5 ml

Red Chili Powder 1/2 Tsp

Asafoetida 1 pinch

Salt to taste
Preparation: –

Dry roast Sesame Seeds. Mix Bengal gram, whole wheat flour, sesame seeds, red chilli powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl. Make dough using some warm water and prepare chapattis.

Serve hot with Yoghurt or Lassi.

Whole Bengal gram and cauliflower green Tikki

tikki

A mouthwatering snack to meet the increased calcium demands of osteoporosis patients. Easy to prepare from readily available ingredients and a low-calorie alternative to fried snacks

Ingredients:-

Bengal gram(whole): – 200g

Cauliflower: – 100g

Onions, chopped finely 200g

Breadcrumbs: -100g

Cumin seeds: -1\2 tsp

Green Chilies, chopped finely: – 3-4

Ginger 1tsp

Oil 5ml.

Salt to taste

Preparation:

Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water.  Grate onion, cauliflower, & green chillies and mix well to the gram paste. Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions. Flatten each portion with your palm and shallow fry this tiki in hot oil.  Once the Tikki turn brown in colour, remove and serve hot with chutney or sauce.

So, get your bones strengthened with these yummy calcium-rich recipes!! Stay tuned for more such recipes. I will be back with some more interesting healthy recipes to boost your bone health.

 

 

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