Blog | Category | Expert diet tips
  • Super Veggies

    In Health Tips On 09 February 2016



    In Expert Diet Tips On 25 June 2016

      Health Benefits of Chia Seeds: 1. Provide massive amount of nutrients with very few calories. 2. All the carbohydrate in them are in the form of fiber-helping weight loss and improve Diabetes. 3. High in quality protein 4. Rich in Omega-3 fatty acids 5. Loaded with antioxidants. 6. Glutein free. How to use- Soak the seeds in water for half an hour before using.They can be added in milk shakes,curd and lassi and various smoothies.  Stuff chia seeds in roti Chia sprouts are also used in salads Can be used as topping in various dishes Best Quality of Chia Seeds are also available at Arogyam Health and Wellness Clinic


    In Expert Diet Tips On 12 August 2016

    Lets learn how to make our weekend succesful :  1. Get yourself into a mindset of consistency. It's easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week. 2. Sneak in a longer workout. Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine 3. Pack healthy snacks for outings. One of the best weekend eating tips to prevent the snack attacks that lead to overeating or to fast food temptation is to pack your own nutritious, clean eating munchies, 4. Plan the menu for the following week. Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren't) putting into your body over the weekend. Check your groceries too. 5. Stick to homemade instead of takeout. Another of the top tips for weekend eating is to stick with healthy homemade recipes. 6. Order smart when you do eat out. Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories. Order some health salads. Choose some eat out places where you can get food of your type. 7. Eat before events. Enjoy a filling snack to curb appetizer grazing at parties. Give yourself lasting energy by choosing a filler fruit or low-fat dairy such as milk or paneer . 8. Drink more water. Avoid soda (regular and diet) entirely, and if you're drinking alcohol consume one full glass of water between each serving of beer or wine. Stay away from mixed drinks, which are high in added sugar.  9. Watch portion sizes. Having a little extra time over the weekend means we have more time to linger ...and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack. 10. Don't forget the fiber A long weekend is sometimes an excuse to get away for a few days.  When you travel, often the old digestive system can forget to function properly.  Keep it moving properly with a spoonful of chia or ground flax at the end of the day. 11. Remember it's a chance to pamper yourself with right kind of stuff . "Enjoy the holidays. If you worry about eating too much on this single day, the reality is that one day won't make or break your health plan. Unfortunately, most people start a pattern of daily 'treats' in some form or another or skip exercise due to visiting relatives. That routine then somehow continues Enjoy the holiday, but don't let it go from a day of indulgence to a month of indulgence that leads to unwanted habits that continue beyond the holiday season." ---------------------------------------------------------------------------------- Here is your long weekend plan: 13th Aug- 15th Aug Early morning (as soon as you wake up) : Detox your body with stomach cleanser like lemon water with honey, amla juice, aloe Vera juice or simply with copper vessel water. Munch on power packed soaked almonds (5-7) Breakfast (with in two hour of waking up)-  any thing like poha/ uppma/ dosa/ dhokla/ porridge with a cup of tea or milk Mid-morning (Three hours after breakfast) : mix fruit platter (seasonal) Lunch (around 1-2 pm) : start your lunch with the bowl of salad  , roti / rice  dal subji dahi, or if you want to eat from different cuisine select something which is really nutritious and healthy and ofcourseyou must know the recipe. Evening snack (Three hours post lunch) :a cup of green tea sprouts /makhana/desi bhutta / bhel etc. Dinner (2-3 hours post evening snacks) : a hearty bowl of soup with steamed veges would do wonders Post dinner (half - one hour before going to bed): a detox digestive herbal tea like I prefer kehwa the age old recipe.   "ENJOY AND MAKE YOUR THIS LONG WEEKEND SUCESSFULL"        

  • 16 Top tips to make your Ashtami even healthier

    In Detox On 03 April 2017

      So the wait is over. Ashtami/Navami is approaching and every other household is bustling with the preparations of celebrations. Ashtami morning your big Kadai is out, Chanas are soaked, sooji is getting roasted and potatoes are getting boiled. The aroma of these delicacies and sound of Bhajans is making your household a hub of spiritual energy.   The Menu remains the same for most of the households:   Halwa Poori. Kala Chana. Aloo ki Sabzi. Dahi Balle. Some slight modifications in your cooking style would make the Ashtami food even healthier Healthy Poori:   In that kadhai replace your normal Ghee with Cows Ghee. While frying dont overcrowd the kadhai. This leads to drop in temperature of oil, increasing the speed of cooking hence causing more absorption of oil in your poori. Dont use the oil over and over again for frying. As once the oil is used for frying it starts breaking down into Trans fats. The Trans fats are very harmful for your heart health and other vital organs.   Kala Chana:   Being low in fat, high in dietary fiber and rich in vitamins and minerals, Kala Chana is indeed a healthy addition to your Asthami /Navami day.   Eating the healthy food and preparing it an even healthier way is an icing on the cake. Keep the oil low. Keep the spices. Replace the amchur powder with freshly squeezed lemon to add that tangy taste.   Sooji ka Halwa:   Sooji ka halwa is a very nourishing dish post Navratri. Loaded with lots of benefits make itself an indispensable part of Ashtami/Navami Prasad: Boosts energy. Keeps nervous system healthy. Improves bone health. Cook it the healthy way and eat in control: Cook your Sooji ka Halwa in Cows ghee. Just control the portion size.   Aloo ki Sabji: Dont make those taste buds crave more just make a few changes to your cooking style: Use boiled potatoes. Add little yogurt to add the tangy flavor rather than keeping the thick tomato gravy.   Dahi Balle: It so simply for these little Balle to lose their calories and keep the nutrition Instead of frying the Balle,Bake them. Fuss free and less time consuming too. Dont devour on that tamarind chutney. Keep it less on your plate.                                                                                            


    In Detox On 19 December 2017

    ​ It’s good to care about your skin as much your health and body. Your skin talks a lot about your health. Creams and lotions work only externally. Have good food for that glow on your face naturally. Beet root, carrot and tomato works best for your skin. It has too many health benefits like lowering your bad cholesterol, improving digestion, detoxifying your body and healthy hair too! For women, it improves the Menstrual problems as well as cures Anemia. Beetroot is good for circulation and help to calm the Nerves and also it can drastically help in lowering High-Blood pressure. It can be a good detox drink as it cleanses the Liver and the Intestines. Carrots, Beetroots and Tomatoes are rich in Antioxidants and thus free our Body from Toxins, free Radicals and purifies our Blood. They help Detox and cleanse our Body internally. Add dash of ginger to make it anti-cold. Drink one glass of Carrot, Beetroot and Tomato Juice everyday and you'll have a Healthy glowing Skin and a Healthy Body too. ​​

  • 8 Golden rules to Prevent Kidney Disease By Dr Richa garg

    In Expert Diet Tips On 18 March 2019

    Prevention is always better than Cure As we all are already aware about this famous quote. So keeping this concept in my mind, sharing few tips to prevent Kidney diseases. These are the general guidelines which everyone needs to follow but if someone is having major Kidney issues (CKD), then they need to follow spefic diet plan and lifestyle. It may vary depending on the person conditions. 

Health Queries?
Register Now!

Richa Garg

Nutritionist in Rohini, Delhi, India 

Here at Arogyam Nutrition,I am guiding to Transform their lives and weight loss through balanced eating & healthy lifestyle. Programs are full of knowledge, so that you may experience & even maintain a higher sense of well being & a better sense of harmony with your surroundings. Nutrition & Vedic science is a complete preventive package, this unique blend is the backbone of the Arogyam Nutrition- Dr Richa Garg.
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree