With the Winters behind us, I know the thought of losing weight and remaining healthy can be intimidating. It's much easier to forget about the notion of New Year's resolutions until..well the new year. There are winter favorites like Gajar ka halwa, gond ke ladoo, hot chocolate, coffee, around every corner. With all this temptation, why not just throw your resolutions aside and eat like there is no tomorrow?
I am here to tell you that surviving the winter season does not have to be as challenging as we make it out to be. You can easily lose weight this winter season and have the occasional holiday treat and not feel like you are missing out.
I am going to share with you 25 secrets and tips to help you stay healthy not only this winter season but year round. Tips to ensure that you lose-weight, feel great and have the best winter season yet. Don't wait until 2019 to start those resolutions!!
Drink around 2.5 to 3liter water. This helps your body to stay hydrated, detoxify, and reduce the desire to eat when your body is actually thirsty.
Increase your fiber. Aim for 50 grams a day. Increase the fiber in your diet, in the form of fruits, vegetables, nuts and legumes to balance your blood sugar, increase bowel movements and fill-up on good foods.
Know your trigger foods. And get them out of your house!
Have a fruit and vegetable smoothie for breakfast loaded with healthy protein to keep you fuller longer.
Eat every 4-6 hours and bring snacks with you. This will help to make sure you don't stop for drive-through or are temped by sticky buns when you're doing any shopping at the mall.
Stop eating 2-3 hours before bed. Your body needs to detox at night, not digest your food.
No cheating! Cheat meals lead to cheat days. A healthy lifestyle is just that. Look at your healthy decisions as a healthy lifestyle as opposed to a diet that can be broken.
Stick to the 3-bite rule. If you want to be polite and try a calorie-laden food that a co-worker brought to work, eat 3 small polite bites and then throw the rest away.
Fill up on the healthy stuff first. Load your plate with fruits, vegetables, high-quality protein, high-quality fats (like avocado, coconut and olive oil), beans and legumes. After you finish that, if you want to have dessert, have a couple of bites. This way you get to indulge but you're full of good food first.
Bring your own (food to the potluck). This was you can rest assured that something there will be suitable to eat. This is especially true if you have food allergies or choose not to eat gluten, dairy or sugar.
Eat before you go (to a dinner party). This way if the food is super unhealthy, or the meal is very delayed, you don't cave into temptation to eat the entire bread basket.
Don't become the lush of the party. Alcoholic drinks are loaded with calories for one. They also lead to snacking.
Obey the 2:1 rule. Drink 2 glasses of water for every alcoholic drink.
Meet the sleep quota (7 to 9 hours a night).
Reward yourself with non-food rewards. Get a massage. Take a manicure or pedicure in a good salon.
Practice gratitude. Keep a gratitude journal. Write down 3 things every day you are grateful for.
Schedule in bliss time. Put running, walking, baths, massages, facials, etc in your schedule. And then follow through!
Work it out. Schedule in your workouts.
Keep a food journal. Those that keep a food journal are much more likely to lose weight.
Trust your friends. Allow a best-friend to call you out and hold you accountable for your food and drink choices when you go out.
Make healthy shifts. Instead of gajar ka halwa go for gajar ki kheer.
Focus on satiety. Eat slowly until you are 80 to 90% full. Then stop.
Plan to indulge, but not to the point of sickness. When you go out, know that you will have a couple of foods you don't normally eat. That's okay. Don't over do it and don't be hard on yourself. Guilt is no good.
Separate your emotions from food. When you're upset at the relatives, don't binge or munch.Go for a run in the park. Walk the dog. Take a yoga class.
HAVE SOUPS AND STAY WARM 18 November 2015
Soup is an excellent meal during the winter when your body needs more warming foods. A bowl of soup helps you stay warm and cozy during the cold winter. Soups are often very healthful, and trying out different recipes and ingredients is a great way to introduce new food to your child also.
Here we are going to introduce some of the benefits of eating soups. Please have a look below:
BENEFITS OF EATING SOUPS:
Easy to cook
Does not leads to weight gain.
Boost your immune system
Easy to digest
Offering good nutrients
Eating soups increase your fluid intake.
A low calorie option
Use salt reduced stacks
Avoid adding creams
Avoid packet soups
Tips For Good Digestion 03 December 2015
Do you suffer from everyday digestion problems: gas, bloating, stomach discomfort, occasional constipation, occasional heartburn, or fatigue after eating? A simple solution to these common complaints is to consider not only what we eat but how we eat.
Stop Multitasking Meals
We've all seen, or maybe even been, the person multitasking our meal, eating lunch while driving through traffic or catching a bite to eat at our desk because we could not take the time to have a proper lunch. Our bodies need an uplifting and settled environment in order to process and absorb the nutrients from our meals. If that is not available, then we should at least be sitting down to eat, not standing, walking or driving our way through a meal!
Enjoy The Act Of Eating
The act of eating is life-giving. The process of eating, according to Ayurveda, is important for the development of consciousness as well as our physical health. When we sit down to eat, our stomach is in a relaxed posture and our awareness is on the taste, texture, and smell of the food. This will greatly improve our digestion.
Stimulate The Digestive Fire
Improve digestion by stimulating the Agni, or digestive fire, before we begin eating. Weak digestive Agnimay result in fatigue after eating, so Ayurveda recommends eating a one-inch piece of fresh ginger with a few drops of lemon juice and a few pinches of salt before a full meal. This starts to activate the salivary glands, producing the necessary enzymes so that nutrients from food are easily absorbed by our body. Maintain healthy, strong digestion by adding ginger as a herbal supplement.
Balancing the digestive fire is key in Ayurveda. If the flame is very low, it will take a long time to cook the food. In the same way, if the fire is too big, it can burn the food. If we put a huge log on a low fire, it will extinguish it. Our digestive fire should be balanced so that we can digest our meals efficiently and smoothly.
Avoid Cold Drinks And Foods
This is like pouring cold water on burning logs. Iced water, normally served at restaurants, extinguishes the digestive fire. Even juice or milk right out of the refrigerator is too cold for digestion. Juice should be taken at room temperature and water without ice.
Recommendations for creating balanced digestion may vary, depending on your specific Dosha balance. For example, stomach acidity may require different Ayurvedic recommendations than for occasional bloating or sluggish digestion.
Once you get into this habit of drinking beverages at room temperature, you will notice a dramatic improvement in your digestion and the way your body feels while eating and after the meal. Cold drinks and foods mixed with warm, cooked foods can cause stomach cramps, bloating and general discomfort in the stomach area. If you have Pitta imbalance, you can take cool drinks in between meals. Cold or frozen foods are not recommended for Pitta either because, even though they may temporarily cool down the heat, the Agni is still being overstimulated and the imbalance will continue.
Eat Meals Aligned With Nature's Rhythm
Have you ever gone out for a late dinner and found that it was a strain to wake up the next morning, or that it was difficult to be efficient during the following day? These are often the side effects of improperly digested food.
The best way to avoid these problems is to follow nature's rhythm of suitable times to eat. When the sun is strongest, between 12 and 2 p.m., is when the digestive fire is also strongest. Agni is associated with the sun, and we know through Ayurveda that our mind and body are connected to the environment in which we live.
Lunch should be the largest meal of the day, since that is the time the digestiveAgni is working at its maximum potency.
As the sun goes down, so does our Agni. Dinner should be lighter than lunch, and should ideally be eaten before 8:00 p.m. Late-night meals interfere with sleep, and after 10:00 p.m. the body is working to burn off toxins and continue to digest food from the day. If you eat after 10:00 p.m., the food may cause toxins to accumulate in the system, and as a result the next day you wake up tired.
If you are not able to wake up fresh and clear, then it is important to analyze the quantity of food and the time of night you are eating dinner.
Drink Lassi (Yogurt)
Drink a fresh yogurt Lassi either during or after the meal. This drink consists of ¼ cup fresh homemade yogurt, 1 cup of purified room-temperature water and SAINDHA SALT & BHUNA JEERA to taste. Blend it for one minute in the blender.
Lassi is light and contains necessary bacteria that lubricate the intestines to help digestion go smoothly. Lassi helps reduce gas and bloating. It also taste delicious and can make a meal more satisfying and nutritious.
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.