healthy lifestyle tips Archives - Page 3 of 7

November 20, 2017 By Anusha Subramanian Leave a Comment

“All the small changes that I have made has had a positive impact on me”

He is just 33 years of age and was on the heavier side at 87 kgs. Like most people, he was conscious he was on the heavier side and had to do something but, never did anything. It was the same usual story of no time to follow a daily regime. He had no daily exercise regime and not so very good eating habits either. But, one chance encounter with a fitness band on a shopping website and things turned around for him. Let us hear from Tarun Chadha how from being a couch potato he is now walking his way towards fitness.

While I was randomly browsing the net I came across GOQii.I just read few things about it and the reviews and decided to buy it. However, I had no specific agenda nor did I give it much of a thought as to what am I going to do with it once I get GOQii? It was a random buy. Prior to buying GOQii, I was extremely unhealthy. I had no exercise regime nor did I eat healthy. I had no plan to follow a healthy lifestyle either, I nevertheless bought the band. And, I set a goal for myself for the first time- to reduce weight to about 79 kg in about 6 months.

Thereafter, I had a call from my coach Dimple Dua. We had a brief chat and she explained a few things but, I was not very serious initially. But, on the second day when she called me again, I heard her out completely and I was quiet impressed that she had gone through all my details and had taken the pain to chalk out a healthy regime for me that included exercise and nutrition. I realized the effort my coach had put in for me.

I decided to follow her recommendations. And, am I glad to say that post availing GOQii services my whole lifestyle has changed for good, there has been a total transformation towards a healthy life. Now my routine includes a daily exercise (Walking 10000 steps and yoga), completely controlled eating habits resulting in a reduced weight of 83 kg within three weeks of being on GOQii. Now, within 5 months I am at 79 kgs thereby have achieved my first goal along with a better mind and body. Overall, I feel good about myself. All the small changes that I have made has had a positive impact on me.

I completely credit my GOQii coach for bringing about this change in me. She has been a good listener and has been able to understand my routine, my schedule and has accordingly helped me to adapt change. In my last 33 years of life no one else has motivated me to be healthy as she has done. She has been prompt in responding appropriately and possesses great knowledge in her domain.

People around me have been surprised with the changes they see in me. They find me positive. Personally, too positive outlook towards life is really helping me in terms of my appropriate relationship with everyone, be more productive at work and it has made me happy in life.My wife and other family members have also seen the change and been impressed. In fact, my wife has already enrolled into GOQIi and she also has Dimple as her coach.

What does coach Dimple Dua have to say about her player Tarun Chadha?

Tarun Chadha has been a dedicated player and is enrolled with GOQii for the last 5 months. Before, engaging with GOQii his weight was 87kg and wanted to lose weight to 79kgs.Tarun belongs to a north Indian family where alcohol and Punjabi tadkas is very common. Tarun, initially had no daily exercise routine and his eating habits were bad too. He ignored many crucial eating habits in his daily meals. But,ever since on GOQii, he is very dedicated and disciplined. He updates his daily logs and keeps me informed on everything he does. He is always ready to take up the challenges I give him. We decided to make a transformation towards a healthy life. Now, his routine includes a daily exercise (Walking for about 25minutes with high intensity,daily clocking 10000 steps and yoga), completely controlled eating habits including healthy meals, controlled meal portion size and also reduced alcohol which has helped him control his fatty liver condition which in turn has helped him reduced his weight from 87kg to 83kg in just 20days and 79 kgs within 3 months. Tarun is now motivated to work towards leading a better and healthy lifestyle.

November 18, 2017 By Farzana Chauhan 6 Comments

Are Synthetic Vitamins Good for Health?

Before we explain how good or bad these vitamins may be for your body, let us first what exactly is meant by the term syntheticvitamins. These are basically man made vitamins manufactured in laboratories. Synthetic vitamins form an essential part of the multi-vitamin pills as well as certain processed foods.

Now the question is that why does our body require these artificially prepared vitamins and do these actually add value to our diet or are these rather harmful?

Why should we have Synthetic Vitamins?

Our body requires various essential vitamins in order to stay healthy and work efficiently and our daily diet isn’t loaded with enough of these.Not only our food habits but, the quality of food itself is deteriorating with time. The nutritional value of the food is almost lost because of the intense use of pesticides and insecticides andduring the food processing and refining process. So even if you go for fruits and vegetables rich in different vitamins your body may still not get the required amount. Medical practitioners across the globe thus recommend vitamin supplements. Synthetic vitamins are also added to processed foods to boost their nutritional value.

Are Synthetic Vitamins good for health?

Even as researchers and medical professionals promote the consumption of synthetic vitamins there are theories that advice against these. Certain studies show that synthetic vitamins do not contain as much nutritional value as the vitamins present in natural foods. Synthetic vitamins are not as absorbable and bioavailable. It has even been said that instead of doing any good to our body these may rather prove to be harmful. These may particularly have a negative effect on our kidneys.

While others argue that these artificially prepared vitamins are better than the natural ones. However, it is largely believed that while it is best to get your vitamin dose from natural foods you may go for synthetic vitamins but with caution. It is suggested to go for multivitamins that are prepared with whole food sources such as basil, spinach, carrots and other natural herbs and plants.You should refrain from having vitamin supplements that are prefixed with dl or end with –acid, -ate and –ide.

Studies also reveal that while certain vitamins are better when consumed in their natural form others are better off if had in their synthetic form. For instance, it is better to have Vitamin B12 and B9 in their synthetic form as our body can absorb and digest these more easily as compared to Vitamin B present in food. This especially holds good for older people and pregnant ladies. On the other hand Vitamin K and E are better had in their natural forms.

However, having said that, the fact remains that both the forms of vitamins help in treating and preventing various deficiencies.

November 8, 2017 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are seeing a virtual epidemic of bloating in the current times. And, abdominal bloating not only looks bad but also causes lot of discomfort.

But, it’s not the end of the road. The good news is that it is one of the conditions which can be avoided, but before learning that, we need to first understand what the most common causes of bloating are….

Constipation

Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.

Eating too fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

Drinking too much of carbonated beverages

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

Too much consumption of sugar free beverages

Too much sugar alcohol in artificially sweetened foods and drinks lead to bloating.

Food allergies and Intolerance can cause gas and bloating. But, these need to be confirmed by your doctor.
Medical conditions which may cause bloating are – Lactose intolerance, irritable bowel syndrome, Giardiasis (parasite infection), colon cancer, bacterial overgrowth etc.

Simple ways to avoid bloating.

Chewing the food thoroughly

Chewing breaks the food down from large particles into smaller particles that are more easily digested making it easier for the intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, one among them is bloating.

Exercising regularly preferably including more abdominal exercise

Physical activity helps air bubbles pass through your digestive tract quicker, so that bloated feeling will disappear faster than if you lounge on the couch.

Avoiding too much of water during meals

Too many liquids during meals can cause dilution of digestive juices which may hamper the digestion process, also small amount of liquids aids digestion therefore moderation is a must.

Avoiding drinking using straws and narrow mouth bottles-

Leads to ingestion of excess air while sucking which may in turn cause bloating

Avoiding carbonated beverages-

When carbonated drinks are opened it allows the compressed carbon dioxide to form bubbles and escape into the air. Lots of the gas escape from your mouth or resurfaces from your throat as a belch. However, drinking lots of Coke at one time forces large amounts of the liquid into your stomach where the gas may pass to your intestines.

Eliminating smoking and Hukka

People who smoke or have Hukka inhale a lot of extra air than non-smokers

Avoid chewing gums and food that have artificial sweeteners-

Artificial sweeteners are difficult to digest and therefore should be taken in moderation as constant use may cause digestion problem.

Avoiding gaseous vegetables

Vegetableslike – beans, cabbage, Brussels sprouts, onions too much of raw vegetables, radish, melons, broccoli cause gas while the digestion process.

Avoiding foods with air whipped into them – soufflés, sponge cakes, and milkshakes
Avoiding long gaps between 2 meals

Limiting sodium intake – by specially avoiding processed foods as they have loads of sodium

Ann extra salty meal may lead to water retention, which causes bloating.

High fibre meals may aggravate bloating therefore keeping a check on the fibre intake.

The gas occurs because bacteria within the colon, unlike the intestine of humans, are capable of digesting fibre to a small extent. The bacteria produce gas as a by-product of their digestion of fibre. Therefore excess fibre may cause a bloating sensation.

Avoiding milk for people who are lactose intolerant

Your body may not be making enough of the enzyme lactase, which is needed to break down the lactose in dairy foods.

Have Probiotics

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating.

Finally, to conclude, here are a few exercises that can help to reduce bloating

leg seated spinal twist

Apanasan

Spinal twist

Paschimottanasana

Seated heart opener

AdhoMukhaSavanasana

November 1, 2017 By Azra Faizan 12 Comments

What’s for Dessert….

always-eat-healthy

“You dietitians have banned all desserts for me.. “

“I have not tasted sweets since I discovered I am diabetic “

“No Artificial sweeteners, you say; does that mean I can’t ever enjoy life? “

Since the time I became a dietician, and later a GOQii coach, I must have heard these statements at least once every week.

What I like to explain to my players is that – It’s not that you can’t enjoy desserts; it depends on how you choose to enjoy them.

Even where diabetics are concerned – our focus should be, not on cutting off all their sugar but, to achieve good sugar control.

Growing up, I had always observed an aunt of mine, whose husband was diabetic; make a separate serving of sugar free dessert for my uncle.And, I always used to wonder how would a dessert taste without any sweetness in it – But, the main ingredient of her sugar free custard or puddings, used to be some or the other added fruit.

When god has given us naturally sweet ingredients, why not use them to their fullest potential.

Going forward I would also like to add that, even though the recipes I am sharing are sugar free – they are still desserts, made with some amount of fats and are still an extra to our routine meals, hence should still be enjoyed occasionally and in smaller quantity than our main meals. I always like to remind my players that our society has smaller sized dessert plates and bowls for a reason. Because, we were meant to enjoy them in smaller quantities from the beginning – It is only, the commercial trend of JUMBO sizing everything that starts the trouble.

Date Balls

It is a customary Indian tradition to celebrate everything with laddus (sweet balls). You get good grades – laddu, you have a baby – laddu, your wedding gets fixed -laddu, and the list goes on…Why not have healthy Laddus then to celebrate every occasion?

Ingredients:

1 cup deseeded dates

¼ cup mixed nuts (almonds, walnuts, pistachio)

Desiccated coconut.

Just soak the dates in ½ a cup of water for 10 minutes – and churn in a grinder jar with the nuts. If too soft, refrigerate for half an hour. Make lemon sized balls of the mixture and coat with desiccated coconut.

Banana custard

Everyone knows how to make custard – It’s the simplest desserts to satisfy our sweet cravings. And the recipe couldn’t get any more basic than this.

The trick to make a sugar free custard is to mash up an over ripe banana and mix it in the milk, instead of just adding chopped fruit.

Just follow the instructions on your packet of custard powder – and mix an overripe mashed banana in the end – strain the mixture if you don’t want any lumps. Serve as you wish – plain as a fruit salad or even a healthy trifle.

You could try the same thing with mango puree too, to make mango custard.

Date biscuits

This is a recipe I pulled off the internet in my earlier baking days. And, the first thing I realized after trying it once – there is no need of sugar in it, although the original recipe calls for it. So, I went on to perfect it, minus the sugar and it actually made no difference whatsoever.

Ingredients

Date Filling:

3 cups (400 grams) pitted dried dates

1 cup (240 ml) water

Oatmeal Crust:

2 cups (200 grams) old fashioned rolled oats

1 cup (130 grams) Whole wheat flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/8 teaspoon ground cinnamon

¾ cup (175 grams) cold unsalted butter, cut into pieces

Method

Date Filling:Place the dates and water in a medium saucepan and cook over low heat, stirring occasionally, until the dates are soft and have absorbed most of the water (about 5 – 10 minutes). Remove from heat, Let it cool to room temperature and then puree in your food processor until smooth. Set aside.

Preheat oven to 350 degrees F (177 degrees C) and place rack in center of oven. Grease an 8 x 11 inch (20 x 28 cm) or a 9 x 9 inch (23 x 23 cm) pan. Line the bottom of the pan with parchment paper. Set aside.

Oatmeal Crust: In the bowl of your food processor, place the oats, flour, and baking soda, salt and ground cinnamon. Pulse to combine. Then add the butter and pulse until the mixture is crumbly. Press 2/3 of the mixture into the base of the prepared pan.

Spread the dates evenly over the oatmeal crust. Sprinkle the remaining dough evenly over the top of the dates. Bake for about 30 -40 minutes or until golden brown. Place on a wire rack to cool. Once the squares have cooled, cover the pan with plastic wrap, and place in the refrigerator at least one hour or until firm enough to cut easily into squares.

These will keep, covered, in the refrigerator up to a week.

Makes about 20, 2 inch squares.

Banana and mango ice cream:

I SCREAM, YOU SCREAM, WE ALL SCREAM ICE CREAM!!!

Ever heard that phrase? I have grown up with it… Well, this is technically frozen yoghurt but, I don’t see anyone complaining when it’s served up in a cone or a pretty ice cream bowl.

6 bananas, peeled and chopped
2 mangoes, peeled and chopped
1 cup (280g) yoghurt
½ teaspoon vanilla extract

Place the banana and mango in an airtight container and freeze for 4 hours or until frozen. Place the banana, mango and yoghurt in a food processor and process until smooth. Serve as you like.
When it comes to cooking, there is no reason to stick to only these fruits – if some other fruit catches your fancy like straw berries, raspberries or peaches or any other, you can try using them too in a similar manner.

Tip: If not serving straight away, return to an airtight container and freeze. Allow to soften for 5 minutes before serving. You could scoopinto ice-cream cones to serve.

Serves 6 -8

My list can be endless, Sweet potato porridge, Date pudding, Carrot and Date Porridge /Halwa…..

But, why should I do all the work, cooking is therapeutic for some and for some it’s an experiment. So why not all of you try this experiment and make sure to share your results..