You will need a stable chair to perform this exercise. Place your hands shoulder-width apart on the chair, while your bum is in front of the chair. Your legs should be bent on the floor about hip-width and yourback close to the chair. Now straighten out your arms but always keep the elbows slightly bent. Then slowly bend your elbows and lower your body towards the floor until your arms are at about 90 degree angle (you will feel tension in the triceps) then press with your arms and push yourself back up to the starting position. Repeat 10-15 times.
Get on the floor with your hands under your shoulders. Keep your elbows close to your side and then lower your body. Then return to starting position. If you find it too hard, change your starting position so that your knees are bent and touch the floor. Repeat 10-15 times
3. Triceps Extensions
You can do this exercise by standing or lying on the floor. You will also need 1-2 kg weights
If you lie on the floor:
Lye on your back and raise your arms above your chest. Keep your elbows slightly bent and not locked. Now bend your elbows at 90 degree so the weights reach the floor. Your elbows should be on either side of your head. Lift back to starting position. Repeat 15 times.
If you stand on the floor
Stand with knees soft and not locked. Straighten your arms while your elbows are next to your ears. Now bend your elbows at 90 degrees. Then squeeze your triceps to straighten your arms. Repeat 15 times.
4. Bent-Over Row
Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral and don't bend your lower back. Your hands should be straight under your shoulders. Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Slowly lower the weights (1.5 kg) in a controlled movement and feel the tension at your triceps. Repeat 15 times.
5. One arm Pushup
Lie on your left side while your knees are slightly bent. Put your left arm on your right shoulder. Then press your right palm into the floor until it's straight and lift your upper body. Repeat 10 times, and switch sides.
Don't Forget to Stretch
Resistance training is great for building strength, but stretching is essential for keeping your joints moving freely. Stretch your triceps by reaching one arm up and then behind your head, aiming for the middle of your back. Gently press on the elbow with the other hand and hold for 10-30 seconds and repeat on the other side. Another great stretch:
Side neck stretch: Lean your right ear to your right shoulder, pressing with the right hand on the top of your head. Keep left shoulder down by reaching toward the ground. Hold for 10-30 seconds and repeat on the other side.
Ways to Keep Alcohol From Ruining Your Diet 23 April 2016
Eat before you drink
When your stomach is empty, alcohol is absorbed quickly, which means you\'ll feel the effects within minutes. But eating something rich in lean protein and/or good fat, which are both digested and absorbed slowly, creates a buffer. So to curtail your tipsiness, nibble on something like a golf ball-sized portion of nuts, or fresh guacamole with veggies before you take your first sip
Count your drinks correctly
If you count one drink as one of what you\'re served, you may be greatly underestimating your intake. Technically, 12 oz of light beer (one bottle or can), 5 oz of red or white wine (a little smaller than a yogurt container), and 1 shot of liquor all pack about the same amount of alcohol, and each contains roughly 100 calories. But one study found that wine and liquor served at restaurants are about 40% larger than these standard drink portions. Another report, out last week, found that beer and wine contain higher alcohol levels these days, so when you order a drink out, you may be getting 50% more alcohol than you think. In addition, if you order a pint of beer (16 oz), you\'ll get four extra ounces than one standard drink, and then there are mixed drinks that contain more than one shot (like those illustrious Long Island Iced Teas!). The lesson: if you underestimate your intake, you may be far tipsier than you think. That means not only more alcohol calories than you counted on, but also a loosier goosier state of mind than may seriously affect your appetite.
Slim down your drink order
If you're a beer drinker, the type you order can have a big impact on your nutritional bottom line. A bottle or can of ultra low carb beer contains about 3-4 grams of carbs. But a regular version packs at least 10 grams, about as much as 10 mini pretzels. That means three a week adds up to an extra 1,560 grams of carb per year, the equivalent of nearly five loaves of bread. Drinks made with mixers are even bigger carb and calorie traps. Just four ounces (a half cup), of a sweetened mixer will cost you a whopping 25 grams of carb (about 14 gummy bears worth), and decadent drinks like a mudslide can contain over 500 calories, more than the amount a slice of chocolate cake.
Slow your pace
One of the biggest culprits in alcohol-driven overeating is getting too tipsy, too fast. To slow down the rise in your blood alcohol level, order a tall glass of water with every alcoholic drink. Alternate sips, and be sure to finish at least 12 ounces of H2O for every cocktail. This simple strategy may cut your total consumption in half.
Prevent mindless munching
If you're at a bar with free happy hour apps, or one that serves up goodies, like popcorn or nuts, turn your back on the free fare, or place them out of arm's reach. Research shows you'll mindlessly munch if food is right in front of you, without even realizing it, and even if you aren't hungry. But if it's out of sight, you're much less likely to seek it out.
Pre-plan your post-drink meal
Alcohol can indeed act as an appetite stimulant. And we all know it lowers inhibitions. So if you don't want to give in to eating things you wouldn't touch if you were sober, create a pre-drinking strategy. Stash something in your bag, like an all natural energy bar, so you won't grab a greasy slice of pizza. Or scope out restaurants nearby where you're going out, so if your friends want to grab a bite, you can suggest a spot where you know you can order a healthier option. Finally, strategically place some light snacks within sight at home, like pre-popped organic popcorn on the countertop, or cut fruit and fresh veggies and hummus front and center in the fridge. If you get a case of the munchies before bed, you're much more likely to grab what's readily available, rather than digging for something like chips or cookies.
Volunteer to be the designated driver
The best way to prevent alcohol from derailing your diet is to avoid drinking altogether. One tactic is to save your group taxi or ride-sharing costs by offering to drive (stick with naturally calorie-free club sodas with lime all night). While it may not be as fun as indulging with your group, you're the one who'll wake up the next day without a food or alcohol hangover, and that feels pretty darn good.
Hangover Remedies: What Works?
Don't get your hopes up. Traditional hangover remedies usually aren't effective, and some may actually make you feel worse.
5 Easy Ways To Slip In Ayurveda In Your Everyday Life 30 April 2016 Ayurveda is not all about herbs; it is also a way of living a disciplined life. It has certain rules and regulations that can be followed to live a healthy and well-organised life. Ayurveda also helps in balancing both physical and mental health. Here we have listed few ayurvedic principles that you can incorporate in tour daily life to have a happy and healthy life:
1. Get up early in the morning
According to ayurveda it is advisable to get up early in the morning. Early morning is the time to get some fresh air and positive energy and save it up for rest of the day.
2. Start your day with a (water) power drink
Start your day with a glass of water and if you want, add a spoon for pure honey. It helps you flush out toxins from the body and honey helps get rid of the unwanted bacteria from the body. It also helps in fatigue and ease bowel movement as a result constipation also improves.
3. Exercise and meditate
A good thirty minute of exercise will help you to keep your system active and will keep your weight in check, which is the major cause of most problems. At the same time it is important to take out few minutes to shut yourself from all the chaos and simply relax.
4. Eat the ayurvedic way
You are what you eat this saying is absolutely true! Ayurveda emphasizes on eating fresh and seasonal fruits and vegetables. It is important to stay away from the oily and junk food to have a healthy body. If you continue to follow ayurvedic way throughout then your body will start developing positive energy and will clear all the doshas.
5. Add more herbs and essential spices to your diet
Do include spices like ginger, turmeric, garlic, cumin and black pepper in your cooking. All these herbs help to cut bad cholesterol and trigger the metabolism as well.
What is Arogyam to you?Arogyam a Sanskrit word which means diseases free”. Arogyam program is full of knowledge so that you may experience and even maintain a higher sense of wellbeing in your body and a better sense of harmony with your surroundings. It accounts for the fact that every human being is unique and an ever-evolving entity whose nutritional needs change with every phase in life. That season, location, stresses, lifestyle, attitude, family, work, friends, everything plays an important role in deciding what your body needs at a given time.Our Motto: Serving Humanity.In 21st Centure fast paced life, we all are busy, leading a sedentary lifestyle with our stressful jobs, no time to cook from scratch. Mostly we beleive on quick fixes- all this results in increasing Obesity, low energy levels and Deteriorating health. One way to fix our health issues is to learn the relationship of food science with Human Body. Food science not only about ingredients of food, its about everything starting from picking up the scratch, cooking methods, Food combinations, meal timings, portion size, emotional status during meal time to including superfoods for superhealth. Along with following Fundamentals of Physical Education. Your day to day activity, posture, gait, exercise, sleep everything is contibuting to your health. Arogyam Nutrition plan will try to touch every aspect of your health focusing on overall health. The Arogyam Nutrition's ProgramWe like to call our nutrition programs "Arogyam program" because of the belief that being overweight is itself a disease moreover if you are carrying high blood sugar, uric acid or disturbed lipid profile, etc - you cannot claim to be healthy . All these can be corrected along with weight,with disciplined diet & lifestyle modifications. As you can make out, its not a 'weight-loss' program, if at all, have to label it, it is a 'complete health program. It will educate you to make intelligent choices about food and exercise, taking into account your lifestyle and your fitness goals, and will keep you young in your body and sharp in your mind. Will you lose weight with Arogyam program ? Yes, as a by-product with complete fitness.And what about workout? Its non-negotiable. You have to move your body, choose your way-gymming, running, Yoga, your choice! We will help you with how and when. Established in the year 2009, Arogyam Health & Wellness Centre is involved in providing solutions for Weight Management and Lifestyle Related Disorders. The Wellness Programs are provided by our Arogyam Team after taking detailed medical, family and nutritional history. Futher while designing your Particular Programs, we do consider your age, height, weight, BMI, food likes and dislikes, food intolerances and allergies, seasons, altiude and latitude and food preferences, rituals and culture you follow. We are Providing Wellness Programs for Weight loss Transformation program Weight Gain Transformation program weight Maintenance Program Weight loss (Hypothyroidism) Weight loss (PCOS) Weight loss (Diabetes)- The Arogyam ‘D’ plan Heart health program / cholesterol management program Pregnancy Health Program (Nourish The “TWO”) Post Delivery Health and weight loss program (Get fit with baby) 60 Days Wedding weight loss Program One time consultation (OTC) Panchkarma (Ayurvedic Rejuvenating Therapies) Health is WealthWe are aware of a famous saying that "Health is Wealth". In today's fast paced, hectic and stressed life we normally tend to forget these golden words. We tend to neglect our health and unknowingly adopt unhealthy eating habits and fall prey to the unhealthy lifestyle.As per vedic sciences, the human body needs a balance between the three fundamental doshas (Vata, Pitta and Kapha) that help in preserving health. In order to achieve this balance, it is essential to opt for a healthy lifestyle that assists you in eliminating impurities from your body and gives prominence to eating the right kind of foods, at the right time and in the right manner.Through our journey of learning - How to care for a body, We've become expert who can help you !About Dr. Richa Grag : (Founder and Technical Head of Arogyam Nutrition)Dr. Richa Garg is a nutritionist and wellness consultant, with an experience of more than 10 years. Her Thoughts and ideology are very positive. Her approach towards health is totally synchronized with nature. She is nature loving person strongly believes in Ayurveda along with Nutrition science . Inspiring Quotes from Dr. Richa's Glossary-"Health is not about the Weight you lose, but about the life you gain." "Nutrition is not just about eating, it's about learning to Live." "No matter how long you have travelled in the wrong Direction, you always have the choice to turn around."She herself follows the regime which she expects from clients. She has a very Clean and simple diet made up of scratch. Following Dincharya rules according to vedic text as far as possible. Morning Detoxification with water. A 60 minutes yoga practice at least 6 days a week and aerobics exercise is her another food for body and soul. she tries to keep herself fit and positive by healthy thoughts, lot of subject reading, discussions and through media. She strongly believe in Ayurvedic Panchkarma therapies to destress, detoxify and to make the body strong. Due to her keen interest and mind bent towards Ayurveda, we have started Panchkarna Therapies in March 2017. Dr. Richa spends a lot of time in consultations, the discussions are not limited to the subject (diet) only, she touches all aspects of individual health to counsel. She believes in cosmic energy.About Dr. Gushneet Madaan (Technical Head of Arogyam Nutrition Punjab Branch) : Dr Gushneet is a well known name in health & fitness world. Immense Positivity with true heart is her real strength. Simplicity & high Ideology are her defining Points. Being an Ayurvedist, she is always having keen interest in Aahar , Vihar & Dincharya. She emphasizes on a blend of traditional food wisdom & modern nutrition Science for a healthy body & mind which made her fit to Arogyam Nutrition.She & her team work tirelessly to clear food myths & motivate people to develop healthy eating habits & lifestyle. She has been actively Involved in organic farming & create awareness in the area to save the environment. Waking up early in the morning, spending quality time in meditation and then practicing Yoga are her soul foods, & give her energy to work whole day. She strongly says –"if you met me yesterday then you don’t know me because I am a changed person today – as everyday is a new learning for us. "She keep on reading books & Participates in discussions & seminars to update herself about new concepts of nutrition & health . Our Programs Guidelines As you enroll for the Arogyam Nutrition Program, we expect you to follow the given specific Program Guide. This will certainly enable achievement of the results that you so dearly wish to attain. Each program will independently deliver results. Success would depend on the complete adherence to the program guide. Contact through Email /phone/personal will be maintained throughout the course of the respective Program. Progress will be asked for from the individual undergoing the Program and also analysed through repeated investigations. Each member on the program needs to undergo a Lifestyle and Habit Analysis, Medical Examination Feedback and Input Analysis to attain target weight and biochemical parameters. The Programs provide the user a way of losing weight effectively and maintain health parameters by Combination of Foods, and kitchen herbs and lifestyle modifications. Consumption of recommended foods during the program is essential to maintain nutritional adequacy. The program does not involve the use of any drugs, surgery, liposuction, body wrap or deep heat which are considered harmful in the long run. Arogyam reserves the right to alter/ change/ substitute the program contents. In case, you fail to achieve the desired health target, it is mainly of deviating from the path or due to some metabolic or Pathological Disease. Therefore all possible care should be taken to follow the Program in toto. Clinic will retain your photograph if taken, for record purposes only. Such photographs will not be used for publicity/promotion activities without explicit written consent of the member.
Welcome to e-clinic of Dr. Richa Garg one of the best dietician in Rohini, Delhi. Dr. Richa Garg provides Online diet consultation, customised diet plan over email for services like: Weight Loss, Fat loss, Weight Gain Program, Cholesterol Management Program, Diabetes Management (diabetic diet), Therapeutic Programs in Specific Disorder, Healthy Heart Diet, Diet for overweight Kids, Diet for Nursing Mothers, Diet during Pregnancy.