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This GOQii Player Made the Impossible, Possible!

Avinash-user

“If there is a will, there is a way”, GOQii player Avinash is a living example of this quote. This is the story of how the impossible was made possible with nothing but sheer determination to succeed.

Avinash led a normal life post-retirement. He starts his day at around 6 am in the morning, has his cup of tea and goes for a morning walk without fail. After his breakfast and lunch, Avinash takes a nap for around 2-3 hours, has dinner and goes to sleep. Things started getting difficult after Avinash was diagnosed with Type-2 Diabetes. His sugar levels were hovering around 160-175. Even though Avinash tried allopathy for a while, he wasn’t satisfied with the results and this forced him to consider other options. He decided to take a more holistic approach to his condition and considers it one of the best decisions of his life.

Avinash first came across GOQii through texts and email from a programme called Active Axis by Axis bank, which promoted health and fitness. He immediately liked what GOQii had to offer and joined the community. When we asked him about the changes that GOQii brought into his life, this is what he had to say:

“Already experimenting with Allopathy and Ayurveda, I was really disappointed with the results. I wasn’t really sure about GOQii in the beginning but today I’ve successfully reversed my diabetes and I’m no more a diabetic. The changes in my life were very basic but they made a drastic impact on my health and fitness. From my eating habits to the number of hours I slept, everything was closely monitored to bring out the best in me. The guidance and motivation provided by my coach is a big contributing factor to my achievement. I used to write a daily diary of physical activities, food intake and other activities, which I uploaded daily on the app. Based on the information, my coach guided and instructed me toward better fitness. I was determined to succeed and stuck to my goals with dedication. Due to this, I received a lot of appreciation from the coach regularly, which in fact was quite encouraging for me.

As far as food intake and nutrition was concerned, I increased the number of proteins, fruits, vegetables, salads and reduced the quantity of wheat and rice in my daily diet. The quantity of these items was decided in such a way that I should not consume more than 1000 to 1200 calories in a day. I started consuming dry fruits like almonds, walnuts and seeds like pumpkin seeds, sunflower seeds and also started drinking Amla Juice every day in the morning. I detox my body regularly by drinking spinach, apple, mint and lemon juice twice or at least once a week. Spicy foods and junk are totally out of my diet and the results are marvellous.

My water intake has increased from 1 to 1.5 litres to 2 to 2.5 liters a day. I walk for two to two and a half hours twice, every day. I have been achieving my daily target of 10,000 steps a day and 70,000 steps a week consistently since I joined GOQii. On many occasions, I have exceeded 100,000 steps in a week as well. I have been monitoring this with the help of a tracker provided by GOQii. Yoga and Art of Living programs have also become a healthy part of my life.

Today, my sugar levels are back to normal and I’m very proud of what I have achieved, equally thankful to GOQii for helping me reach my goals.”

What did Coach Trisha have to say about her player Avinash?

“Since the time I started coaching Avinashji, I was sure that diabetes reversal with him was absolutely possible! He has always been extremely cooperative, irrespective of what the circumstances were.  He is a live example of how important it is to take care of yourself even while traveling. Even after reversing his diabetes, he has never gotten off plan! Kudos Avinashji!”

 

This is an excellent example of how you can turn your life around. If you feel like you are not at your best health, may this story encourage you to work towards fitness! It always seems impossible until it’s done.

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Invisible Health Hazards Lurking In Your Kitchen

health hazards in your kitchen

Intro:

Two months ago, we had a suggestion from one of our players on how the pesticide residues in food products can cause harm to our health including diseases like cancer, over a period of time. “From food grains to vegetables to fruits, everything is grown and ripened with the help of chemicals. Even so-called organic foodstuff is not 100% trustworthy. Moreover, organic food is not available everywhere and for every food item, and is very expensive. Having a pesticide-free diet is impossible in today’s India – it’s the bitter truth of current times,” he said. According to him, despite consuming a healthy diet, we have also been unknowingly consuming harmful chemicals with it. This also includes some cooking aids (like non-stick cookware, and cooking techniques like over grilling/ charring of meat in barbeques/ fire). Given that we encounter these hazards on a daily basis, it has become imperative for each one of us to be cautious. We need to be aware of which food and food parts (eg peels) are most likely to be laced with pesticides or harmful chemicals (just an example being mangoes ripened with calcium carbide or apples polished with wax) and how best to remove these. 

GOQii’s content team has come up with 3 blogs around these issues. Today, we publish the first of the blog in this series- ‘Invisible Health Hazards Lurking In Your Kitchen’. 

  Invisible Health Hazards Lurking In Your Kitchen

The kitchen is, in fact, the most sanitary zone in our houses. It is so because the food is prepared in the kitchen and none of us wants to consume food which is prepared under unhygienic conditions. When you read the title, you might think to yourself that it can’t be possible because I always keep my kitchen clean. Unfortunately, the health hazards mentioned in this blog doesn’t revolve around hygiene but focuses on the invisible dangers that lurk in your kitchen, which on a normal day does not meet your eye or cross your mind.

Is your kitchenware poisoning you?

Yes, you read that right. Did you know that certain utensils in your kitchen might be discharging toxic fumes and chemicals into your food? Over a period of time, these substances sediment in your body, posing a great threat to your health.

  1. Non-Stick Pans

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Teflon is also known as PTFE is the name of that special coating on your pan which makes it Non-Sticky. When these pans are overheated or left on the stove for too long, PTFE releases fumes which are toxic, causing symptoms like flu in human beings. The chemical perfluorooctanoic acid, also known as PFOA used in the production of PTFE has been condemned by experts for its carcinogenic properties.

 2. Plastic Food Containers

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Despite the recent ban of plastic in some parts of the country, Plastic still plays an important role in most people’s everyday life. From wrappers to containers, plastic is all over. Plastic contains chemicals like Bisphenol A and Polyvinyl Chloride (PVC) that can infiltrate your food. When you carry hot edibles in these plastic containers or microwave your food in them, the heat accelerates the emission of these chemicals, serving you a toxic delicacy.

3. Plastic Cutting Boards

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While, the debate over what kind of cutting boards are the safest to use continues, plastic definitely should not be your choice. After all the slicing and dicing carried out on your cutting board, you might notice little cuts and nicks across the surface like a soldier’s battle scars. Those cuts and fissures are the breeding grounds of many a dangerous bacteria, mainly E.Coli and Salmonella. Ever wondered where those fractions of plastic from the crevices disappeared? Think no more, they were in the food you chopped and later on consumed.

Is your cooking technique making the food toxic?

That might probably be the truth. In today’s world where there’s not enough time for anything, fast cooking has definitely claimed a spot for itself. Here’s how your technique maybe poisoning your food:

  1. Charring Food

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This process not only takes away almost every nutrient present in your food but also adds toxins to fill the gaps. One should always try to grill your food lightly to avoid charring. Grilling should only be done to an extent where the outsides of the foods are barely brown in texture and the insides are grilled to a minimum.

  1. Deep Frying

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Fried food is undeniably delicious but it is important to know that deep frying the food makes it bathe in oxidized fats, denatured proteins, and glycated sugars. The high temperature involved in deep frying creates toxic compounds which lead to cancer. Think twice before pouncing on to those French Fries next time.

  1. Frequent Microwaving

Microwave

In today’s fast-paced life that we all lead, Microwave could be considered as a boon. But, did you know that the food loses most of the nutrients after it’s put into the microwave? It is advised to stay use them only when it’s very necessary and not as a matter of convenience on a daily basis. It is also advised to stay away from the microwave while it is working as the device emits electromagnetic radiations which over time can have very adverse effects on human health. Long-term exposure might considerably increase your chances of developing illnesses like cancer.

 

 

 

 

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Four pillars to lead a healthy and happy life

yoga-for-healthy-happy-living Recently, I had published a blog on how certain yoga asana, if followed with some attitude, can tune your behaviour and imbibe good qualities in you. If you have not read that blog here is the link to the same https://goqii.com/blog/best-yoga-poses-with-attitudes/

Having said that yoga is not about asana alone and pranayama, yoga is a way of life. Good health depends on the long-term commitment and the foundation for that needs to be built on four important pillars. According to the World Health Organization (WHO), health is state of physical, mental and social well being.

The Four Pillars of a healthy lifestyle is AHAR (Food), VIHAR (Recreation), ACHAR (Routines), VICHAR (Thoughts)

  1. The first Pillar is AHAAR

AHAR means food. “Annam Brahma—means the food is Brahman (Lord of creation). There is an old adage which says, “As the food so the mind, As the mind so the Man”. This saying depends on what you eat, how you eat and when you eat. Every bite you put in your mouth counts for your well being and lifespan, but this does not mean you start binge eating. Eating in moderation is key to maintain a healthy life.

According to Ayurveda, our food is categorized into three segments: Sattvik, Rajasic, Tamasic,

Satvik food is very simple food and gives loads of energy and keeps the mind stable. This food type includes Milk and milk products fresh fruits, dry fruits, seasonal veggies, unrefined cereals, pulses, spices like ginger, pepper, turmeric, cumin, honey, jaggery, Ghee, and oil

Rajasic food creates a restless state of mind. These foods are difficult to digest like non-veg, non-sprouted beans and pulses, garlic, onion, unseasonal veggies and salt.

Tamasic food creates a lethargic state of mind. This includes food which is stale or cooked over a long period. All refined, processed, artificial flavoured foods, deep-frozen foods, pickles, jams, beverages, deep-fried foods, liquor, tobacco, drugs.

The ancient literature says, “One should break one’s night long fast at the time of sunrise and end ones last meal at the time of sunset”. Going by what our ancient literature says, we all know BREAKFAST should be our first meal and that should be king sized. Whatever, we eat in the morning is absorbed and assimilated to the maximum. Food taken during the lunch should be easily digestible and dinner should be the lightest meal of the day.

When you eat food. Your state of mind will decide how food is going to be utilised by the body. Eat your meals with full concentration. Chew your food well and enjoy the subtle taste of each food items. Most important avoid using mobile or watch TV while eating food.

  1. The second pillar is VIHAR

Vihar means recreation. The literal meaning is moving or walking. Stress is a common factor these days. Everybody is stressed on a day to day basis and the reasons for stress can vary and spend time with oneself is a big task. Recreation, relaxation and enjoying family time rejuvenates the body and mind. It’s a kind of anti-depressant for us.

Spending some time in activities which you enjoy clears off mind, relieves depression and anxiety, elevates your mood and gives a feeling of well being.

Active creative hobbies like gardening, painting, playing musical instruments engage all sensory organs and releases pent-up emotions and recharges the mind. Playing sports is another way of relaxing body and mind.

Relaxation is the cornerstone of well-balanced personality. Maintain the relaxed attitude throughout the day. Relaxation is an art which needs to be cultivated. It is important for our body, emotions and our nervous system. Regular exercise or relaxation keeps you fit and keeps disorders at bay.

  • The Third pillar is ACHAR—(Routine)

How often is it that your day goes unplanned and you get hassled with too much work in the day? Our mental health and being are dependent on better routines (achaar). Regularity and sincerity are two major components of a good routine. The best example of following a routine is the SUN-It rises and sets daily without any excuse.

Plan your day in advance. Incorporate all necessary task for self, work, food, recreation and sleep. The solutions to many of our difficulties in life lie in setting out right habits and right routines. Dr Abdul Kalam had said, “You cannot change your future but you can change your habits and your habits will surely change your future”

  1. The fourth pillar is VICHAAR (Thoughts)

Our intellectual health is rightly dependent on how we think. Our thoughts are food for our mind. Buddha says, “Based on your thinking you become the person you are”. If you think you are weak, you will be weak. If you think you are strong, you will be strong. Manage your thought process correctly. Always develop a good attitude and enlarge your vision.

Good thoughts process can be added in daily life by reading good books, scriptures, attending Satsang (religious discourses), reciting holy mantras, observing rituals, recollecting good experiences and thinking positive in all situations.

So let me share a quick small recipe for happiness with you.  If you add this in your life this might add spark to your life.

Recipe for Happiness:

Ingredients:

2 heaped cup of patience

1 heart full of love

2 hands full of generosity

1 hand full of understanding

Method:

Mix all the ingredients, sprinkle generosity and kindness

Add faith and mix well.

Add a dash of laughter. Spread over a period of time

Serve smilingly to everyone you meet to spread happiness.

Have a healthy, Happy life ahead!

 

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10 Foods that can fill you up

rainbow-smoothies

If you were to describe ‘The Perfect Food’, it would probably be: healthy, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness. In this blog, I have listed down some foods which are healthy and yet filling.

  1. Baked potato

The potato has been unfairly demonized—it’s actually a potent hunger tamer. Though potatoes are often shunned because they’re considered high in carbohydrates, they shouldn’t be. Whether baked or boiled, they’re loaded with vitamins, fibre and other nutrients. Baked potato get you steady energy and lasting fullness after noshing on them.

Feel even fuller: Eat baked and boiled tubers skin-on to get more fibre for just 160 calories a pop.

2.  Bean soup

Soups have high water content, which means they fill your stomach with very few calories. Broth-based bean soups, in particular, contain a hefty dose of fibre and resistant starch—a good carb that slows the release of sugar into the bloodstream—to make that full feeling really stick. “Once in the stomach, fibre and water activate stretch receptors that signal that you aren’t hungry anymore.

Feel even fuller: Resist the cracker pack on the side in favour of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own. To give variations to your soup, you can throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad too.

3.     Eggs

Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself. Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.

Feel even fuller: Don’t discard the yolks—about half an egg’s protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fibre content for few extra calories (an egg has 78Kcal, and a cup of spinach just 7Kcal).

4.     Yoghurt

Yoghurt is the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Yoghurt contains dairy proteins which increase satiety, reduces food intake and keeps blood sugar steady.
Feel even fuller: Top yoghurt with fibrous foods like raspberries (4 grams of fibre per half cup) or cucumber (9 grams per three-quarters of a cup).

5.     Apples

Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. “Whole apples take a long time to eat for very few calories. Your body has more time to tell your brain that you’re no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight.

Feel even fuller: Add apple chunks to oatmeal or salad.

6.     Popcorn

This movie-night favourite is a low-energy-density food—for 90 calories, you could eat 3 cups of air-popped corn but whereas for the same number of calories you can just have a quarter cup of potato chips. This means, that a quarter cup of potato chips has 90 calories whereas 3 cups of plain air-popped popcorns have just 90 calories, so it is more filling. Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you’re eating more calories and that you’ll feel full when you’re finished.

Feel even fuller: Sprinkle some red pepper on popcorns or any meal. In a recent Purdue University study, people who added a half teaspoon of the spice to their meal felt less hungry.

7.     Figs

A great natural cure for a sweet tooth, fresh figs have a dense consistency and sweet flesh that’s high in fibre (each 37-calorie fig packs about a gram), which slows the release of sugar into the blood, preventing the erratic high caused by cookies or cake.

Feel even fuller: Split the fig in half and add protein such as a teaspoon of cheese or add walnuts.

8.     Oatmeal

Oatmeal’s filling force comes from its high fibre content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning you’ll go longer between hunger pangs.

Feel even fuller: Sprinkle almonds on top of your bowl. “The nuts pack protein and fibre and contain unsaturated fats that can help stabilize insulin levels,” regulating blood sugar.

9.     Smoothies

While most beverages don’t satisfy hunger very well, drinks blended full of air are an exception: They cause people to feel satiated and eat less at their next meal. Just be sure you’re not whipping your smoothie full of sugary, caloric ingredients like fruit juices or flavoured syrups, which will negate the health benefits.

Feel even fuller: Put ice and fat-free milk or yoghurt in a blender, add in fruit and give it a whirl. Try strawberries, which are extremely low in energy density—they’re 92 percent water!—and bananas, which are loaded with resistant starch.

        10.   Wheat berries

Wheat berries are whole-wheat kernels which contain one of the highest amounts of protein and fibre per serving of any grain (6 grams of protein and 6 grams of fibre).

Protein triggers the hormone ghrelin to tell our brain that we are satisfied and fibre activates appetite-suppressing gut hormones.

Feel even fuller: Toss wheat berries with apples, nuts and other diet-friendly foods to make a super tasty salad.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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