A Day In The Life Of A Nurse During Covid-19
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali - Infection Control Nurse, Apollo Medical College Hospital, Jubilee Hills There is no typical day at the hospital during these challenging times, but as a nurse there are certainly things we can expect to deal with regularly. I usually wake up at 6.a.m but nothing seems to be usual about these days. We are currently dealing with a pandemic and we need to be extra cautious. This disease has changed the way we deal with our patients and has made us extremely vigilant in order to minimize the risk of contracting the virus. Before leaving my house I prepare breakfast and lunch for my four-year-old daughter and husband. I say my morning prayers, get ready and head out of the house. I live 12 kilometers away from the hospital, so it takes me around half an hour to commute. I ride a bike to work. As lock down rules apply – I’m allowed to pass only when I show my ID. My constant companions nowadays are a mask and an alcohol-based hand rub. One of the first things I do as I reach the hospital at 8.a.m is to change my mask as I enter the clinical area. I also remove my mask and wear a fresh mask while moving out. Movement is mainly restricted for covid-19 patients and also the staff handling covid-19 patients. The doffing and donning areas are strictly monitored and staff movement to the patient care area too is based on the patients need. Unnecessary exposure is avoided. Also, while going to the patient area I wear complete PPE - gown, mask, gloves, goggles, face shield, shoe cover, and head cap. 8.30 a.m. to 8.45 a.m. I head straight to the microbiology department to collect all the reports and inform the concerned departments about the same. 9 a.m. I wear a mask and gloves and go on my rounds which include monitoring and surveillance of all infection control practices in all wards. This goes on till nearly 12 p.m. during which time I complete my rounds. I check all the cleaning activities, monitor the dilutions of the cleaning chemicals, examine all the microbiological reports, check the cleaned equipment, check the cleaning protocols, monitor waste segregation practices and check the linen handling practices. I then report about the abnormal reports and communicating with the microbiology HOD and inform about the necessary measures that need to be taken up by the concerned departments. 12 p.m. to 1p.m. we have our training classes for housekeeping, security and front office departments. 1 to 2 p.m. is reserved exclusively for nurses, because they need more details. 2:15 p.m. to 3:15 p.m. I take training regarding covid-19 for the billing department, pharmacy department, intern doctors, all staff nurses, lab technicians, housekeeping, security and front office staff. Mainly I train them regarding hand hygiene practices, doffing and donning of PPE, biomedical waste segregation practices, cough etiquette, safe handling of linen, safe handling of sharp equipment and environmental cleaning. Each training session is for one hour and I usually train 2-3 departments a day. I conduct training classes to all the health care personnel regularly and daily. During these sessions we maintain social distance while communicating, always use a hand rub and face mask, and never touch the high-touch surface areas directly. We maintain at least three feet distance while communicating and during training classes at least 4 to 6 feet as there are many people. 3:30 p.m. an updated report is submitted to the Nursing Superintendent regarding all the reports, issues during the rounds, surveillance reports, cleaning activities monitoring reports etc. As times we have meetings and attend these according to the schedule planned. Hand hygiene audit is done daily under silent survey. The critical care departments are thoroughly trained regarding bundle care practices. The hand hygiene survey is to check all the staff regarding how well they are practicing hand hygiene daily and routinely in the hospital. It is mainly to reduce the risk of transmission from the health care personnel to the patients and also the staff. I also ensure that all the protocols have been displayed in all the wards. Conduct of nursing care in the isolation ward: •Nursing assessment of admitted patients •Minimizing the exposure to staff from patient •Do's and don'ts to the patient explained at the bedside with physical distance (3 feet) and the same in poster form displayed in the ward •3 layer surgical mask provided to every patient •7 a.m. the third shift nurse checks vitals, sp02, administers the prescribed drug, GRBS and food distribution (breakfast) •8 a.m. doffing of PPE and going directly to the staff isolation area (hostel) •8 a.m. first shift nurse comes for duty •12 p.m. first shift nurse follows the rounds, checks vitals, and administers medications and food distribution (lunch) •2 p.m. doffing of PPE and go directly to the staff isolation area (hostel) •2p.m. second shift nurse comes to duty •7 p.m. second shift nurse check vitals, administer medications and food distribution (dinner) •8 p.m. doffing of PPE and go directly to the staff isolation area •8 p.m. third shift nurse comes to duty 4 p.m. my duty gets over and I try to reach back home by 5 p.m. After reaching home, I instantly keep all my belongings out of my daughter’s reach. I go for a bath, wash my clothes immediately and only then do I attend to my household activities. I cook for my family and we prefer to eat fresh homemade food. I cook all south Indian dishes and ensure we have a high protein diet. My daily diet consists of egg, milk, fruit juices without ice which is freshly prepared and dry fruits soaked in water. We have non-vegetarian food twice a week. During my free time, I like to spend time with my daughter - playing, chatting, writing, singing and dancing with her. Healthcare workers are most needed during this crisis and I consider myself lucky to be able to care for patients during this difficult time. There are constant developments we get to hear of with regard to the treatment of covid-19, but in the meantime it’s best to adopt all safety measures and continue to practice hand hygiene and wear a mask. Stay strong and stay safe. We will get through this!
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali – Infection Control Nurse, Apollo Medical College Hospital,…
A Nurse’s Contribution To Care
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also celebrate the contribution of nurses towards the health and wellbeing of society. Many activities are organized throughout the year by the International Council of Nurses and the theme for this year – Nurses: A Voice to Lead – Nursing the World to Health determines how nurses play a key role in tackling health issues. The ICN encourages all nurses to get involved with the celebrations and raise their voices to show colleagues, patients, the public and politicians just how important nursing is for the health of individuals, families and communities. There is no typical day for a nurse. It starts with taking charge from the previous shift. It is common to do blood work, check vitals, assist doctors during their rounds, investigations, medication administration, prep patients for procedures, attend to the discharge process, and wind up pending tasks. Also, before the day is over, a nurse needs to make sure that the transition to the next shift is seamless, without any gap in patient care. Nursing is a noble profession but living far away from family is tough. In our country, nurses receive very low remuneration compared to other professionals. Salaries comprise of 15, 000 to 20,000 per month. But on the other hand, depending on competency and qualifications nurses can expect to earn one lakh rupees per month. Having said that, our driving force is the satisfaction we get from our work or the gratitude shown by patients when they are recovering. We make a special contribution when it comes to caring for patients. We get to know a patient and the patient’s family based on which we ascertain the needs of the patient and make suitable arrangements in order to meet these. We also witness a patient’s weakness, strength and vulnerabilities all at the same time. As we encounter many challenges and stress in our workplace, we turn to positive self-talk every day to combat the negative chatter in our head. Being mentally and physically fit is very important. The first mantra to be fit is to be hydrated. So we hydrate ourselves frequently during our routine and during our work shifts. Good nutrition is also essential to keep up energy levels. For this we follow a regular diet and strive to eat a well-balanced diet that includes fruits and foods that are high in fibre, protein and vitamins. To unwind after a hard day’s work we play a few indoor games during the evening hours or during our leisure time. As Covid-19 sweeps the world, impacting communities and spreading a sense of insecurity and fear, nurses care and instill hope in the minds of patients. We dispense compassion, display unparalleled dedication and resilience. Every shift holds the promise of being decisive, nerve-racking, draining, and invigorating or everything combined. Though it is challenging, we feel satisfied and gratified when we can safeguard lives. We are frontline warriors.
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also…
Celebrating The Red Cross Society
Keeping humanity alive through voluntary humanitarian work across the globe, Red Cross Society is spread in more than 180 countries. Their fundamental principles are to help during a disaster, emergencies and provide healthcare to people that are from the vulnerable communities. To celebrate the establishment of such a wonderful organization, the 8th of May is marked as World Red Cross and Red Crescent Day. COVID-19 Crisis On the international forefront, the IRCF (International Federation of Red Cross and Red Crescent Societies) is working on guidance, preparedness, contingency, recovery after the pandemic, Staff/volunteer health and wellbeing, mental health and psychosocial support, risk communication, community engagement, rapid training for community response, water, sanitation, hygiene, basic needs and shelters. They are also raising funds with a target of a hundred and fifty million dollars to help people during the COVID-19 pandemic. The Indian Red Cross Society set up a mobile blood collection units as it’s one of the essential service needed to save lives. Psychosocial Counselling and ensuring the safety of staff and volunteers supporting them during this time of crisis is also available. More than forty thousand volunteers in the country are working around the clock to help vulnerable people with groceries, cooked food, hygiene kits, medicines, drinking water, face masks, sanitizers, towels and ambulance services wherever needed. In the recent Vizag Gas Leakage Tragedy, IRCS volunteers helped in the evacuation and announcement of precautions. They also distributed food & water among the affected families. As their core principles suggest, they are helping in everything they could with a kind heart. Visit www.vizagsafe.in for updated information the unfortunate incident or call 1800 4250 0009. If you are stranded are starving please call 9537622758/ 8790015666. Foundation The establishment of such an organization has an interesting starting point. During the Franco - Austrian war of 1859, a young businessman named Jean Henry Dunant was horrified at the view of injured soldiers helplessly waiting on the battlefield for medical care. After pitching the idea of relief services at an international conference, Geneva, Red Cross Movement took shape. Honouring the country he was born in, he chose an inverted cross of the Swiss national flag as an emblem for Red Cross. Indian Red Cross Society (IRCS) World War I left Indian soldiers without a major relief service to treat their injured body. Though the British Red Cross was established, it was not able to help all those soldiers in need. A bill passed in 1920 to set up an Indian Red Cross Society (IRCS) independent from the British Red Cross helped the organization to stay rooted in India. It operated all over the country through the Delhi headquarter. The Seven Principles Any staff, volunteer or supporter of Red Cross Society represents and abides seven principles that are the core of this organization. They are, 1. Humanity: Budding from respect towards human beings, the Red Cross works to ease the pain inflicted on humans. They are the strong advocates of reducing human suffering without discriminating them on any basis. 2. Impartiality: To treat people solely based on the medical emergency they pose and tend to their needs accordingly. They will not discriminate people based on nationally, race, religious beliefs, class or political opinions. 3. Neutrality: To win the trust of all, the representatives and supporters stay away from controversies that mainly stem from associating themselves with political, racial, religious or ideological vocal views. 4. Independence: They retain their autonomy status in the countries they are established in by abiding the laws of the respective countries. It gives them the authority to offer their services to mankind independently. 5. Voluntary service: It is not prompted by a desire for gain in any manner. 6. Unity: Only one Red Cross or Red Crescent establishment should be there in a country. While carrying out their humanitarian services, they should encourage understanding, fellowship, cooperation and lasting peace amongst everyone. 7. Universality: Red Cross doesn't discriminate. The 189 countries have equal status and share similar responsibilities. They believe in helping each other. Programmes in India Promoting humanitarian principles and values: To help people by promoting the above seven core values and believes. Disaster Relief: Provides relief during natural calamities like drought, earthquake, floods, cyclones and other natural disasters. Disaster response: Cater to the needs of people who are hit by disasters and are vulnerable. Disaster preparedness: A workshop is conducted based on strategic planning, community preparedness, disaster management structure, etc. Other Activities • Blood Bank • Awareness and prevention of HIV / AIDS • Hospital Services • Home for Disabled Servicemen • Vocational Training Centre • Tracing Activities • Maternity and Child Welfare • Family Welfare • Nursing How To Volunteer For The Red Cross Society Wanting to do something for the community is a noble thought. IRCS provides you with a path to bring some joy to the needy. Here is how you can serve. Consult UR nearby Red Cross branch Enrol Go through the orientation process Get to know the several viable ways that IRCS provides you to serve Get in touch with UR team and do UR bit And just like that, you opt to serve this historical society!
Keeping humanity alive through voluntary humanitarian work across the globe, Red Cross Society is spread in more than 180 countries….
How To Store Food During Quarantine And Summer
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are buying more than we can consume during this period. Doing so gives us a false sense of food security. Unfortunately, this is causing excess food wastage during this hour of crisis, especially with perishable food. Storing UR food increases its shelf life and is extremely budget-friendly. Come to think of it; it isn't a bad idea to revamp an unused space in UR home and set up a pantry. Not just for emergencies, pantries work well during any time of the year too. Be it an emergency or a pandemic; you should not be anxious about starvation. Here is all the information that you needed. Cereals. The common problem that we face with storing cereals is dust, insects and moisture. Corn, wheat, rice, and oats in an airtight container/ bag is the safest way to keep them healthy. Make sure to mark your bags or container with the expiration dates. They are fresh for five months. After that, if you miss the crispness of the cereals, just spread them on a baking tray and give them 5 minutes in the oven at 350 °F before cooking them. Legumes & Pulses. Regularly infested by weevils, legumes/ pulses will be safe in an airtight glass container. Mason Jars are excellent to store them. As an extra precaution, add a bay leaf to the container as it prevents weevils. Make sure that there is no direct sunlight on the jars. If weevils are already breeding, refrigerate the bad for two weeks. Store them after getting rid of the weevils skeletons. Their shelf life will be around a year. Flours. Various flours like all-purpose, wheat, ragi, white, bread, cake, and self-rising flour get infested by insects or weevils. After purchasing these flours, chuck them into your fridge, transfer them to a food-grade airtight container after two days. This will keep away the flour from moisture and insects. Flours easily absorb odours, sterilize the container before storing the flour. Better to consume the flour within a year of storage. Dairy Products. The ideal temperature to store dairy products is 2°C to 4°C. Every refrigerator comes with a specific place to store dairy. This helps in protecting the diary products to absorb odours of the neighbouring ingredients. Always check the expiry date before buying and using dairy products. Herbs and spices. Wash and remove wilted and damaged leaves of the herbs. Cut the roots off and place the herbs in a ziplock bag or perforated bag. They stay fresh when you store them in the coldest part of the fridge (do not freeze). They will stay fresh for a week. For UR whole spices, seal them in an airtight container and keep them away from direct sunlight. They can be used for around two years. Use the ground spice before six months. Store the ground spices in an airtight container as well. To retain as much flavour and colour of chilli powder, refrigerate them. Nuts And Coffee Beans. Airtight containers help keep pasta, grains, nuts and other dry foods fresher for longer. Utilize mason containers, or any water/airtight container will do! Purchase entire bean coffee, and granulate it as required to get the best flavour. Store UR coffee beans in a water/air proof and container to keep it fresh, and use within 3-4 days. (In case if you purchased beyond what you can use in a couple of days, freeze the rest to keep it new.) Meat, Fish, And Eggs. For the fish to be fresh and free from contamination, it should be kept in a bag. Place a bowl of ice in the fridge and store your fish on top of the ice. Eat it as soon as possible! You can freeze fish to keep it fresh for longer durations. Store eggs in their unique carton. In case you can't decide if UR eggs are fresh, place them in a cup of water. Fresh eggs usually sink, while old eggs float. Meat and poultry must be kept in its original packaging if you eat it in the next day or two. If not, enclose it in a ziplock bag, then store it in UR freezer. Vegetables. Leafy vegetables like spinach, amaranth and mustard greens are challenging to stay fresh for a long time. Chop off the roots, wash them and pick healthy leaves. Dry them off on a paper towel. Pack them in a ziplock bag with a paper towel. They will stay fresh for 5 days. Make sure not to place them near fruits or raw meat. Potatoes, Garlic and Onions are safe when placed at room temperature with ventilation. Dividing them into little piles prevents rotting. They will be healthy to eat for about a month. If you purchase unripe tomatoes, store them after washing and drying them in a place without direct sunlight. They will take around 12 days to ripen. Store them in the fridge after they are ripe. Use them within two days. Brinjal, capsicums and lady's fingers retain their freshness in the fridge for about 8 days. Wash them and dry them before refrigerating them. Mushrooms in a paper bag is an excellent way to store them. Place it in the fridge and consume them within a week. Cut a firm cabbage and wrap in clingfilm and refrigerate it. It will be fresh for about 2 weeks. If you have an excess amount, make kimchi out of the cabbage to have an additional source of probiotics. Refrigerate a whole cauliflower with its stalk attached to it. Its shelf life is around 5 days. Carrots, beetroot and radishes stay in a refrigerator for up to a week. Wash them and pack them in a ziplock bag. In general, gourds are unpredictable as a minute scar can result in decreased shelf life. Wash them and dry them. Leave them over the counter, they stay fresh for 3 days. When you refrigerate them, their shelf life will be around 8 to 10 days. Fruits • At room temperature, mangoes are safe to eat for five days. When refrigerated, they can be consumed up till a week. • Berries are quick to go bad. Refrigerate them and enjoy them for a week. • Wrap papaya in a clingfilm, and it lasts up to five days at room temperature. Refrigerated papaya is good to eat for up to a week. • It's better to leave a pineapple on the counter as it ripens in about five days. • Muskmelon and watermelon can last up to 10 days at room temperature. Refrigerate them once they are cut up. • Oranges stay fresh and flavourful up to two weeks when refrigerated. • Never refrigerate bananas. Enjoy their natural goodness over the counter for five days before they completely ripen. Quick glance. Room Temperature - cereals, pulses, roots and tubers, bananas, spices and condiments. Cool places - oils and fats, canned foods. Refrigerator - Fruits, vegetables, milk and milk products, eggs. Freezer - meats, icecream, frozen products.
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are…
Nutritional Gains Of A Cauliflower
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise. Nutritional Values Of Cauliflower A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process. Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use. Table Source: USDA For 100gm of cauliflower (raw) Name Amount Unit Water 92.1 g Energy 25 kcal Protein 1.92 g Total lipid (fat) 0.28 g Carbohydrate, by difference 4.97 g Fibre, total dietary 2 g Sugars, total including NLEA 1.91 g Calcium, Ca 22 mg Iron, Fe 0.42 mg Magnesium, Mg 15 mg Phosphorus, P 44 mg Potassium, K 299 mg Sodium, Na 30 mg Zinc, Zn 0.27 mg Copper, Cu 0.039 mg Selenium, Se 0.6 µg Vitamin C, total ascorbic acid 48.2 mg Thiamin 0.05 mg Riboflavin 0.06 mg Niacin 0.507 mg Vitamin B-6 0.184 mg Folate, total 57 ug Folate, food 57 ug Folate, DFE 57 ug Choline, total 44.3 ug Lutein + zeaxanthin 1 µg Vitamin E (alpha-tocopherol) 0.08 mg Vitamin K (phylloquinone) 15.5 µg Fatty acids, total saturated 0.13 g 4:0 0 g 6:0 0 g Where Does UR Cauliflower Grow? Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha. Upsides Of Eating Cauliflower Rich in antioxidants and phytonutrients that protect against cancer. Great source of vitamins and fibre. Low in calories, helps with weight loss and weight management. Strengthens our bones, improves heart health. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function. Regulates the immune system and inflammation. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese. Improves insulin sensitivity. Helps in preventing oxidative stress. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body. Raw Vs Cooked Cauliflower Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas. If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas. Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients. Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go. Myth 2 The stems and leaves of cauliflower are edible and nutritious. It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate. Myth 3 Cauliflower only comes in one colour. Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too? Orange has the most amount of beta carotene out of all the cauliflower variants. Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring. Green looks like the cauliflower but has the chlorophyll content found in broccoli. If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can…
Cauliflower Curd Like Rice
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Cauliflower Curd Like Rice Ingredients Finely chopped cauliflower - 2 cups Water - 1 cup Yoghurt - 1 cup Salt as per taste For tadka Ghee - 1 tbsp Mustard seeds - 1 tsp Cumin seeds - 1 tsp Dry red chilli - 2 Curry leaves - 10-12 Preparation Step 1: Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Step 2: Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes. Step 3: For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside. Step 4: Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the…
Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
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Spicy Egg & Vegetable Bhurji
Warm-up oil in a pan over medium heat. Add jeera and once it splutters, put in the ginger garlic paste and fry. Then add tomatoes, onions and chillies and sauté till soft. Sprinkle in the chilli powder and turmeric. Fry until the spices smell cooked and fragrant. Add in your vegetables (Broccoli, capsicum and zucchini) and sauté for a minute till they are slightly cooked but still retain some crunch. Break your eggs into another bowl and beat until frothy. Lower the heat and then pour the eggs into the vegetable mixture and scramble them by slowly stirring them. When it is just cooked and still soft, remove from the heat. Garnish with coriander leaves and serve.
Warm-up oil in a pan over medium heat. Add jeera and once it splutters, put in the ginger garlic paste…
Dalia Porridge (Vegan)
In a pressure cooker add oil and when the oil becomes a little hot, add dalia and sauté it till it is well-roasted. Add in the water, close the lid and cook for 4 whistles. Remove the pressure cooker from the heat and allow the pressure to be released slowly. Remove the lid once all the pressure has been released. Step 2 : Melt the jaggery with 4 tablespoons of water and pass it through a sieve. Place the dalia pan back on the heat, add coconut milk and the jaggery. Heat till the dalia has completely finished cooking, and you get a porridge-like consistency. Remove the pressure cooker off the heat. Sprinkle in the cardamom powder and serve warm.
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