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March 17, 2016 By GOQii Editor Leave a Comment

“I have worked really hard with my coach to achieve my health goals and in the process learnt a lot”

He is based in Cochin and has been active at a very minimal level. Activity was restricted to doing just some warm up exercises. Until one day he realized he needs to get more active and regular with his physical exercises. Being active on a regular basis was the only way he could reduce his belly fat and overall weight. Here is Vipin Thrissur’s story in his own words …

I work in a broking firm and my job involves lots of travel. Due to this constant travelling, I could never focus on having a daily routine. I was under the impression that routines never work if you are going to be on the move constantly.

You name it and I had all the issues. I did warm up exercises but never had an exercise regime. The only thing I did in the name of the exercise was to climb stairs instead of taking the elevator. I also did not have enough water through the day, there was a lack of sleep leave alone having quality sleep and last I did not have proper nutrition.

Before:

Being a South Indian, his Rice intake was more
He also had a lot of red meat
Less activity only stair climbing to compensate

One day as I was browsing the net for a fitness tracker and reading about fitness and nutrition, pop came a message about GOQii. I got intrigued and started reading about GOQii and tried to learn as much about it through the net. Then I contacted GOQii and got to know more. I was fairly convinced and decided to try it out. It was in Oct 2014 that I got on to GOQii platform and I am glad that I am still continuing with GOQii and my coach Sneha.

My health goal when I got on to the platform was fat and weight reduction. It’s been one and half years with GOQii and I must say I am thoroughly enjoying my journey with GOQii. In so many months as I have worked hard along with my coach to achieve my health goals I have also learnt a lot about nutrition, exercising, why sleep is important and what is quality sleep etc. One always took all these things for granted.

Have I achieved my health goals? Oh yes, I have.

After :

Reduced rice intake slowly but steadily
Now red meat is replaced with chicken & fish
Started the 7 min workout along with Stair climbing
Tummy has reduced and has been getting compliments from his newly wedded wife

From being a person with very minimal activity and more excuses now I do at least 8000 steps a day. My exercise routine is still not up to the mark but, I am working on it.

My water intake has improved. I drink 2 liters of water daily without fail. My nutrition has also improved drastically. My fast food intake has stopped and I have also stopped aerated drinks. Thanks to the constant motivation push from my coach I have been able to bring about all these changes. My belly fat has also reduced considerably but it keeps fluctuating because I am not able to exercise regularly. But we are working towards overcoming this. The other positives are also that I am into meditation and that is considerably helping in relieving stress.

Overall I am positive about GOQii and my coach experience. The best part is that I am also being able to do some good in the society. I have been a blood donor and every three months I regularly donate blood but now I am also able to donate my Karma points. So far I have donated 3000 points to various causes.

What does coach Sneha Chikhale have to say about Vipin?

It’s been more than a year now, Vipin is a part of GOQii family. His goal was nothing but to lose few kilos and stay healthy. He was not someone who had a past history of health issues but, has always pursued a goal of staying fit and shed few kilos. Our journey started on a regular note and it became interesting as we proceeded further.

As he hailed from the southern region of India, cutting down on rice was a big challenge for him, being absolute rice eater to now moderate rice eater is one of the healthy lifestyle change we made in this ongoing journey which has also helped him lose fat. The inclusion of mid meals has also made an impact on his overall eating patterns.

There was a time, when he has lost a band and till the time he did not get a new one, we continued our coaching for a certain period without the band because he was totally motivated. Losing the band had not deterred him from losing his motivation.

The best aspects about Vipin is that he has been a very active GOQii player, who maintains a regular connect with me on the app. This kind of connection between the coach and the player is very important for achieving the health goals. We are currently working with his sleep and stress patterns. I am sure, that like the other goals, he will be achieving these as well!

March 16, 2016 By Twinkle Thakkar 2 Comments

Psychology of good health: It’s all in your Mind!

Eat right, be active, sleep well seem to be the ultimate health mantra these days. Yet, when we look around we find people having the most nutritious diet and doing the right mix of cardio and strength training exercises along with well-balanced polarities of activity and rest; and yet end up falling ill or having some or the other lifestyle disease thereby reducing their life span eventually.

Most people then end up blaming their genes, lower immunity levels or toxic environment in general as the main cause for all the diseases. One rarely looks within to find the cause. The issue is largely about the way one thinks and feels. Yes, our ‘Beliefs create our Biology’!!!

Does this seem complicated to you? Let me explain this with the analogy of a car.

Good food is like quality fuel. The exercise we do to build stamina and muscles is akin to the strong car tyres or the car body. And sound sleep is like the idle engine or off road time of the car. Just as diet, exercise and sleep are essential for our health and well-being in the same way for a quality car to perform well requires fuel and maintenance. Just as the car requires a good driver to manoeuvre it, our body too requires a good functional brain and nervous system to run it smoothly.

NERVOUS SYSTEM

I am sure everyone is wondering why we are taking you back to your school days telling you about the nervous system but, it is essential to understand how a good nervous system goes a long way in keeping one healthy and happy.

It is very important to understand the way the autonomic nervous system (ANS) in our body works.ANS regulates the pulse, blood pressure and our breathing apart from being responsible for controlling the functions of internal organs and glands which secretes hormones. It is also involved in our ability to experience emotions.

ANS is made up of these 2 different branches…

Sympathetic Nervous System–it prepares the body for any action – increased blood flow to the muscles and other responses known as “fight-or-flight (just like the gas pedal in a car).
Parasympathetic Nervous System – it functions when the body is at rest and helps the body store energy for future use. (just like the brakes in a car)

For smooth functioning both these components of ANS operate in sync, example during exercise the sympathetic increases heart rate whereas after exercise the parasympathetic helps to slow down the heart rate.

However emotions like anger, anxiety or worry can cause the signals going to these two parts of the ANS to get out of sync with each other. (It’s like we have our foot on accelerator and other on brake pedal at the same time which causes jerky rides and burns more fuel) This disharmony can lead to stress, wear and tear of our body and depletes its energy.

DIGESTIVE SYSTEM

Continuing with the car analogy; the car definitely will not run longer if the fuel line is leaking or ruptured. Same way if the nutrients are not properly absorbed from the food we eat then even the most nutritious food will not make us healthy. This is exactly what happens when we are stressed. The brain is unable to distinguish between physical threat and mental tension. Body’s reaction to both is either flight or fight. The body prepares itself for flight or fight by supplying extra blood to our limbs and less to the visceral organs. This extra stimulation and inadequate blood flow causes improper digestion of even the most nutritious food.

IMMUNE SYSTEM

Immunity levels also decreases when we face stress for prolonged period of time. During such times the focus is to fight the external enemy or situation and not the virus attacking the body within. At most times it so happens that we keep thinking about a negative event of the past and feel stressed out both emotionally and physically. We unknowingly are making ourselves less immune because of our inability to correctly distinguish between the actual and virtual threat.

Thus, to end with the car analogy – the car can function only when it is run by a good driver who operates the accelerator and brakes in proper sync. The car surely requires good fuel, strong tyres along with enough engine idle time for a smooth drive; but most of all it requires is a good driver.

In the same way humans also need a sound mind which can distinguish between actual stressful situations and the trivial ones. It’s only then, we can keep ourselves calm and sleep well, eat right and move more for perfect health and longevity.

To achieve complete wellbeing we require a sound mind in a sound body.

This fact was very well exemplified by the oldest documented living person – a French woman Jeanne Clament who lived for almost 123 years without suffering any ill effects of her smoking habit of 100 years. As it’s said “Thought is more important than lifestyle”!!!

March 15, 2016 By Arooshi Garg 3 Comments

9 foods to boost brain functioning during exams

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:

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.

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.

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.

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.

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!

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.

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!

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.

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.

March 15, 2016 By Neha Morche Leave a Comment

Salty Facts

Most of us are of the opinion is too much salt is not good for our health after all salt is nothing but Sodium Chloride. Salt is processed from salt mines or by the evaporation of seawater. Salt is also present in foodstuff like meats, vegetables, fruits in small quantity.

Salt is used for various purposes, the most common of which is adding flavour to foods. Salt is also used as a food preservative, because bacteria have trouble growing in a salt-rich environment.

It is added to processed foods like canned foods, salted foods, and pickled foods, snack foods where it functions as both a preservative and flavouring. The main sources of salt in the diet, apart from traces of sodium found in excess in foods such as breads, cereal products, meat products, and milk and dairy products like Cheese. In addition, salt is also used as a preservative; texture aid, binder, colordeveloper, and for fermentation Control.

Health effects

Table salt 6 g serving (1 teaspoon) contains about 2,300 mg of sodium. Sodium serves a vital purpose in the human body

* It helps brain nerves and muscles to create electric impulses

* It balances fluid in cells

The World Health Organization recommends that all adults should consume less than 2,000 mg of sodium which is contained in 5 g of salt per day. Guidelines by the United States in 2010 recommended that people with hypertension should limit consumption to no more than 1,500 mg of sodium per day.

The body has natural mechanism for storing water and ions (Na+) sodium and potassium ( K+ ) just as excess calories gets stored as fat in the body. Thus, it constantly maintains sodium level in cells.

Salt substitutes

Here are few salt substitutes specially to make food palatable for low salt meals.

Spices,herbs,ginger powder, lot of onion and garlic in cooking or garlic and onion powder,vinegars,lemon juice,Kokum,tamarind paste, mango powder, sour yogurt, dried thyme leaves,paprika,celery seeds, white pepper, dry mustard, dried lemon peel, ground black pepper etc.

Types of Salt:

Salt while is one of the most important ingredients for cooking, not all salts are created equal and there are many types to choose from. We have Himalayan Pink Salt, Kosher Salt, Sea Salt to name a few and then we have the very old plain refined table salt. Not only do all these various salts differ in their taste and texture but, they also have differences in minerals and sodium content.

Let us take a look at the few of these salts and their benefits

Refined Salt (Regular Table Salt)

The most commonly used salt. It is highly refined to remove most of the impurities and trace minerals. It has 97% of sodium chloride or even higher. This type of salt is always added with Iodine.

Sea Salt

Sea salt is made by evaporating seawater. Like table salt, it is mostly just sodium chloride.However, it also has some traces of minerals such as potassium, iron and zinc depending on the place of harvesting and the way of processing.The darker the sea salt, the higher its concentration of impurities. Sea salt is often less ground than regular refined salt has a different taste than the regular table salt. It has a very potent “flavor burst” than refined salt.

Himalayan Pink Salt

Himalayan Pink salt contains traces of iron oxide which gives it the pink color.These salts are covered by lava and surrounded by ice hence remains untouched. These salts are also away from pollution. It does contain small amounts of calcium, iron, sulphate, potassium and magnesium, and slightly lower amounts of sodium than regular salt.

Kosher Salt

Kosher salt has a flaky structure that makes it easy to spread on top of your food. There is very little difference compared to regular salt and it has added iodine.

Epsom salt

It is also called as Magnesium sulphate salt which contains Magnesium, sulphur and Oxygen compounds. It is used both internally and externally. It is commonly used in bath salts and in beauty products. Internally it is used as saline laxative which is given intravenously.

The above mentioned salts can be replaced with your regular table salt for cooking for its various benefits that it has.