When your Dietitian Says “No to Exercise”
Gagan is into health care industry since many years and working hard to get best health regimen for her clients. “Everyone has a curiosity about what is more effective- better diet of good exercise?” tells Gagan. According to her people wants to lose weight but don’t want to put some effort. They want they should have some magical thing which can steal their weight. Usually there is a myth in everyone’s mind that, having a good diet will help in reducing weight. Yes it’s right to some extent. Its right when your target is short! Why exercise is much important with a diet than a diet alone. Diet can restrict the calories but exercise helps it shed them off. Exercise help in making metabolism faster Exercise helps in faster turnover to fats With diet and exercise there is lesser chance of nutrition deficient Exercise energies the all the body cells. Diet only works in calorie intake, while exercise helps in maintaining all the body systems. Aerobic exercises always make the mind and senses sharp with oxygen supply. The diabetes, hypertension and other body statics remain in control with exercise. The war between diet and exercise for weight loss will never come to an end since both of them are important, but fitness trainers and health experts like Gagan, are working on combination of both of them rather working on good diet alone. Client of Gagan fitness studio has shown great results by following this regimen approach. Almost all clients have gained good muscle mass and toned their body. In a nutshell, people who are enthusiast to be fit and healthy, only working on diet is not that effective as compared to the combination of diet and exercise. There are huge chances of relapse if you closely work only on diet, since there is more of weight loss. But when person works on good diet and exercise , always results in effective fat loss which lasts for longer time.
International Skin Brand organize Gagan’s talk on Health and fitness
International dermatology brand, Sesderma organized event which was held at Akss CInic , Sector 33 , Chandigarh on 17th March. The event was majorly attended by more than 50 ladies who were keen health enthusiasts. In the list of speakers which included renowned doctors and nutritionist, Gagan was one of the speakers who was invited to talk on health, fitness, diet and overall wellbeing. Gagan who has been running her fitness studios in tricity under the name of Gagan fitness studio shared her experience on nutrition and exercise and overall health. While talking on the topics she showcased her success stories of her clients and her efforts to make each on healthy. She told she was been working hard to design her own fitness regimen which are available for the people of all the age group. She applauded the dedication of the clients who are taking the classes through online means. There was huge fun, bhangra, jumba and lectures flooded with health and lifestyle topics which increased the gusto at the event. Each one who attended the session took handful of knowledge back. “We thoroughly enjoyed the show and found each of the activity interesting”, said one delegate. In the post session talk, Gagan told that she is really happy to see the enthusiasm of the ladies for the health and fitness. She told that she will launching her new fitness programs very soon which will be helping the females who are suffering from diseases associated with obesity and overweight and will eradicate the disease by exercise and physical activities.
Using mobile at this time can make you sick!
Are you getting anxious about your notification in your cell phone? Or you are the one who check your mobile as a first thing after getting up and last thing before sleep? Then you are in a probable risk of numerous diseases which are the waiting for you at the other side of the so called gadget called cellphone. Falling asleep gets difficult and you keep on changing side whole night. Using cellphone at the night in low light causes a strain at your retina and may deteriorate your vision. Secondly, the bad light of screen throwing the luminous rays on your eyes can cause prevention of release of melatonin from the brain, which is required for good sleep. Prolongation of this condition may cause a state called insomnia. Insomnia can cause an altered mood, irritation, altered eating habits, lack of concentration and much more. Insomnia is one of the documented causes of weight gain. Since a sound sleep is much needed for good digestion, insomnia can cause poor digestion and invite many nutrition related issues. How can you do Mobile detox: Limit your social media usage. Instead go out and meet friends personally. Go for the early morning walk/exercise which will change your sleep Cycle. Switch off your phone after dinner. If you have a habit of bed time things, read a book. Have chamomile tea for better sleep. Do not hand over your phone to teenagers, they are worst affected. Increase your physical activity which will facilitate your sleep in better way. Gagan has been treating patients with insomnia related weight gain. According to her, patients who have minimized the use of cell phone have got relief from sleep disturbances. She says that if a person gets good sleep, the next day automatically gets a kick start. Are you still holding your phone in your hand? Think once!
What is the best diet for you?
Being a fitness expert, it tough to say what is right or ideal diet. Since there are multiple things which govern your health and other body processes, everyone should have one’s own schedule and set dietary plans. Still if we try to figure out there are still some common guidelines and ethics of nutrition which everyone should follow. An ideal diet should have both immediate as well as long term benefits when it comes to the health concern. The ideal diet contains: Fats The fats are required for the normal nutrition and better functioning of liver as well as kidney. The problem behind the fat intake is its quantity. Over fried things and cuisines will bad cholesterol is bad. Otherwise the body needs fats equally as it needs other part of diets. Animal fats like desi ghee, cream, butter, milk if taken in right amount can be helpful. Olive oils, coconut oils and mustard oils can be a savior. Refined vegetable oils are unhealthy. High amount of peanuts can be unhealthy too. Carbs The carbs are the power house which gives you instant energy. Get into good carbs which are easy to digest and happy for tummy as well. Brown rice, brown bread, barley, oats, Chia seeds, vegetables are always good for health. Process or highly refined flours like maida can make you sick. Always stick to a rule- Not all carbs are good. Ask your dietitian today! Proteins Proteins maintain your metabolism. Proteins are the building blocks and helps in gaining muscle weight. More muscles, more strength. A chicken portion, soya bean, milk, cheese are the best source of proteins. How about taking a bowl full of sprout salid? Next time have a broccoli soup to hit your carvings. Say no to butter and have peanut butter on a toast. That will surely revive your taste buds. Apart from these three basic ingredients, have legumes in your diet. You can’t skip probiotics from your ideal meal plan too. Always go for boiled veggies than the fried ones. There is always a way out for the healthy eating when you are out too. Always carry a pack of green tea when you are on the move. It will not only subside your hunger but give you a punch of antioxidants as well. In a nutshell, there is nothing to skip, there is nothing to add in your meal. There is nothing ideal too when it comes to the good health. The answers to all the questions lie with your dietitian. Since diet is also a science which contains a huge research. See your dietitian today, who will surely help finding your ideal meal.
Best tips to be a healthy and fit housewife!
House wives have no holiday, no sick leave and no backups! Are you the one? A typical routine that starts with right early in the morning making bed tea followed by breakfast and then lunch for kids and spouse. The day proceeds with unhealthy breakfast that is usually finished in big gulps, because there are huge tasks which are waiting for you. Next is doing household chores, with some oily snacking. TV soaps start when you feel like a bit tired and lay in front of TV. Then you make lunch for the family people. Usually, a prolonged fasting, then a late lunch in afternoon is very common. Then you get a “we” time with friends over a heavy snacks. Then, tea with spouse followed by a heavy dinner. Some sweet tooth ladies are fond of late night supper too. But have you ever thought that how stressful your routine is? Have you ever thought that how much you are taking care of your diet regimen? Where is your health and fitness? It’s a big no in many cases. A typical middle class house wife or ladies living in nuclear families rarely get time and are majorly affected. Check out how to healthy and fit, if you are house wife. Gagan’s tips for house wives to lead a healthy lifestyle: Impart your time for fitness. You cannot get fit at home by just thinking. It’s very tough; since you are psychology bound your daily regimen. Join fitness classes or start doing exercise with any of your friend. A dedicated time is always a good way out to be regular. Don’t skip meals- Usually we feel that skipping meal is the best way to get fit. It’s not. Ask fitness expert that how you can get healthy nutrition. Don’t try anything of your own. Always consult. Small Meals- Don’t take meals as a task. We think since we are busy, let’s have a heavy food once. Since you are always at home, get smaller meals but frequent one. Hunger Pranks management- Keep some healthy salads, snacks handy. On the move in the house you can have it. Don’t have carbonated water like colas. You can curd, skimmed milk, lassi and smoothies. Use stairs- Housewives usually living in societies have frequent movements in societies. Use stairs when you move. Avoid lifts. Yoga- Do yoga with your other housewives pals. Make it a routine. It helps in stress management. Don’t cheat- A small handful of sweets or chips can get you gain weight. Don’t thing it won’t make any difference. Stick to healthy diet.
How to Reduce Belly Fat
Fat over your body doesn’t always mean that you are unhealthy and equally obese. Sometimes the fat only gets deposited on your belly area or waistline and you look fat. It is rightly said that it is the most common as well as most difficult fat to get rid of. The reason behind this fat gain is nothing else but your lifestyle. The lack of physical activity because of the busy schedules and the work deadlines makes the fat deposit around the waistline. There are many ways to lose the belly fat and by practicing those in your routine will help you to lose it really fast and keep healthy. Be friends with exercise – Importance of exercise is marked since ages and you have to accept it. There is nothing more effective then including the work out in your routine. It should not be limited to a desired result but it must be the part of your lifestyle. If your concern is only belly fat then no need to opt abdominal exercises. Rather choose aerobics, swimming and running & make a target of walking at least 10,000 steps a day. These will give the reduction in targeted fat area very quickly and effectively. These are the exercises responsible for providing over all weight loss, the earliest possible & there is no bouncing back thereafter. So, it is a win-win situation for you as the belly fat will fly away giving you a fit, lean and healthy body. Keeping record is must – Who says that you only need to pen down the stuff like accounts, important documents and dates etc. What, when and how much are you eating needs equal attention as well to know the root cause of this fat gain. Keep a record of your daily meals and track the calorie intake. This count and record is not to reduce your overall weight but you can work on implementing the required change in your diet plan and eating habits as required for loosing belly fat by consulting a fitness expert or nutritionist. Divorce all kind of sugar sweetened drinks and sugary products – Excess of everything is bad is most true in case of sugary drinks and food items. Sugar and artificial sweetener both are harmful to your health and just add extra kilos or fat deposits to the body. If you are sweet tooth and can’t live without sweets you have a healthy option of using stevia- a natural sweetener or fresh fruits to add sweet taste. It will charge your taste buds keeping you healthy. Add green tea or apple cider vinegar instead of smoothies or cream based drinks. Add protein and fiber & Subtract carbs from the list – Proteins and fiber both are regarded good for weight loss. Not all but only soluble fiber is effective in weight loss and cause improvement in metabolic health. Include Oats, legumes and all plant food like veggies and fruits in your diet. On the other hand protein rich diet protects you against insulin resistance and save your belly from getting layered up with fat. So, all thumbs up for eating proteins like whole eggs, nuts, meat, fish and whole grains. To get best results cook them in Coconut oil. Factually, low carb diets lead to weight loss more effectively than low fat diet. Low carb diet does not help in losing belly fat but proves to be a life savior in case type 2 diabetes.
Low at digestion! This will surely work!
These days due to poor eating habits and lesser outdoor activities we are facing serious disorder of poor digestion. Check out the foods tips which can help you enhance your digestion for good health and lifestyle. Instead of refined oil use ghee in your food. Coconut oil boosts digestion and enhance immunity Have yogurt in your meals at least once a day. Apple cider vinegar 15 min before lunch More salads in pre-meals. Have divided and small meals. Remain hydrated with water intake No early morning tea. Regular exercise Manage your stress levels. Don’t skip food or change meal timings Avoid excessive alcohol or caffeine. Don’t mix solid and liquid diet.
Benefits Of Exercise For Osteoarthritis
Individuals with osteoarthritis may be anxious about the workout that they could injure their joints if they do exercise, but the study reveals that people should work out even they have osteoarthritis. In fact, exercise is considered the most helpful non-drug treatment for reducing pain and improving the movement in patients suffering from osteoarthritis. Each of the following types of workout plays a role in maintaining and improving the ability to move: Range of motion or flexibility training: Range of motion refers to the ability to move your joints through the full motion. These exercises include mild stretching and movements that take joints through their complete span. Doing these exercises on a regular basis can improve the litheness in the joints. Aerobic exercise: These exercises buttress the heart and make the lungs more proficient. Aerobics also reduces weakness and builds endurance. Aerobic exercise helps in controlling the weight by utilizing the excess of calories from the body. Aerobic exercises include walking, jogging, bicycling, dancing, swimming etc. Strengthening Workouts: These workouts help in maintaining and improving muscle strength. Strong muscles can bear and look after the joints that are suffered from arthritis. Mainly Two types of exercise are good for people with osteoarthritis. Walking: It is free, easy on the joints and it comes with lots of benefits. It improves blood circulation, lowers blood pressure and, as an aerobic exercise, strengthens the heart. It also lowers the risk of fractures and tones the muscles that support joints. Water exercises: These are helpful for people just beginning to exercise. The water helps out to relieve the body weight pressure on the affected joints like hips and knees in particular and strengthens your muscles. Aquatic exercises can help out to reduce pain due to Osteoarthritis. Before any exercise always pursue the advice from your physician. However, everyone’s circumstances are different, so having a talk about exercise with your doctor is essential. Together with your physician, you can plan an exercise that is suitable for you. Work outs are good. But do it with care!!!!!
Right Exercise and Its effect on PCOS
Polycystic ovary syndrome is a problem in which female’s hormones are out of poise. It can cause tribulations with your periods and make it intricate to get pregnant; it can lead to serious health complications, such as diabetes and heart disease. Most females with PCOS grow numerous diminutive cysts on their ovaries. That’s why it is called Polycystic ovary syndrome. The cysts are not harmful but may cause hormone imbalances. One of the very best ways for managing PCOS is regular exercise. Proper exercise regimen has the power to radically improve your PCOS. In overweight women living with Polycystic Ovarian Syndrome can augment their fertility by losing just a modest amount of weight. Many women with PCOS have insulin resistance or too much insulin in the blood and high insulin can initiates the ovaries to augment production of testosterone. Elevated levels of testosterone can disrupt menstrual cycle. So work out, particularly strength training, can increases insulin sensitivity and reduces levels of adrenaline and cortisol hormones which are associated with anxiety and stress. But excessive exercise or an imbalanced exercise program can aggravate symptoms. But to reap these benefits, you must give your body the rest and nutrition and when you fail to provide your body with the necessary recovery time, it becomes overwhelmed. You might experience fatigue, imbalanced hormones, and pain. The fact is that more work out is not always the solution. You need to follow a schedule that permits your body to recover. Your workout program should nurture you and not chastise you.
How Exercise helps during Chemotherapy
Chemotherapy used to treat numerous diseases along with it; it gives rise to certain side effects too. Fatigue, pain, thrombocytopenia, neutropenia, mucositis, diarrhea, nausea, vomitting, alopecia, hearing impairment depression, loss of appetite and cognitive problems are the common side effects of chemotherapy. To overcome these uncomfortable feelings one can go for regular physical activity so, that the patients can enjoy more years of hale and hearty life. Exercise helps in restoring immune system which is damaged by anti- cancer drugs. Main aim behind indulging in exercise is to keep the circulation going due to which muscle mass is improved leading to stable balance and walking speed, leg strength, and joint flexibility. Moreover exercise also reduces fatigue levels to 40-50%.It leaves a rejuvenating effect, mood is elevated, improvement of cardiovascular functions. Firstly light exercises should be practiced. Aerobic activities like jogging, walking, little running and general stretching can be done to overcome the side effects of chemotherapy. Adding on, toxicity levels can also be decreased by performing exercises. Risk of sub sequential re- occurring/ death is also low in those patients who remained cancer free six months after chemotherapy. According to Gagan, ” Patients suffering from breast cancer can have higher chances of recurrence due to anemia”, so exercises should be started at initial stages. It has to borne in mind that it is about getting up and moving and taking the initiative for one’s own welfare .Let one be self centered. So, stop ditching the exercise part and start performing. One can gradually build up strength and can go for the activities which gives you pleasure.
Detoxification: The Key To Prolonged Existence
Feeling exhausted and lack of energy? Maybe the body is chock-full of toxins; our body indicates numerous signs and indications like having a dry skin and dark circles around the eyes is already an indication that the body is full of contaminants. The toxins in the body can be a result of many such as unhealthy diet and improper routine. Removing toxins from the body and living a healthy lifestyle can refurbish the body. In reality, detoxing is a normal process of purification that’s relentlessly underway in the body. Detoxing” is approach for the body to eliminate toxins and as a result, person feels healthier. When everything is functioning appropriately, the iniquitous toxins are destroyed and excreted by different organs in the body, and the organs are known as emunctories like the skin, lungs, kidneys, intestines and liver. Toxins that accrued up in the body like food, air, tobacco, cosmetics, drugs, heavy metals, are removed at varying speeds depending on your metabolism. You can help your body in detoxification by using antioxidants like fresh fruit and vegetables that are organic and don’t contain pesticides. As per Gagan, a course of certain plant-based dietary supplements or herbal teas can be used for detoxification, for example Artichoke, milk thistle, rosemary, turmeric, fennel, birch, dandelion, queen-of-the-meadow, fumaria, chlorella, spirulina and laminaria japonica. Drinking lots of water (1.5 liters per day) is recommended and is helpful in detoxification process. Gagan believes, massages in the abdominal region, the liver, the kidneys and the intestines can help flush out toxins and Detox diets can vary from a simple plan of raw vegetables and unprocessed foods and several detox programs may also suggest vitamins, minerals, and herbal supplements. Detox diet curriculums can last from a day or two to several months. In the end detoxification is important method to remove toxins from body and it helps to prolong the life of individuals.
Why detox is important
Who doesn’t want a quick weight loss plan in this fast moving world where no one is able to take out time for regular work outs or follow the rigid diets to keep a check on their body weight? Factually it cannot be done in a click like in the case of gadgets, but there is a technique called “detoxification” which can help you to flush out all the toxins from the body and keep it fit and healthy. It simply means cleansing the body from inside like you visit your beautician for cleansing of body from outside. Detox diets do have ill effects as well if not taken in supervision of a fitness expert or taken for too long. Fitness expert Gagan says that detox diet helps you not only in weight loss but it’s a key to keep you away from the lock of many diseases as well.Summers are approaching soon and you need to get back to those tees and shorts which won’t be possible with the extra weight you have put up from all those sweets you ate for the sake of winters. So your fitness mantra by Gagan will be Detox Diet. Go for a short term detox in regular intervals usually from 3 to 7 days. The major motive of going on detox is to recover the digestive system and keeping it away from heavy fat and sugary foods. Detox diet can be of fluids/ veggies / fruits depending upon the requirement of the person. Fitness expert Gagan gives stress on fluid consumption and finds that it is the best way to eliminate the waste products, pushing food through digestive tract. Have minimum 8 glasses of water a day and include vegetable soups in your diet while you are on detox. You must have 2-3 cups of green tea regularly even if you aren’t on detox.Fruits and veggies are the foundation of every detox diet. Include all green veggies like broccoli and all other seasonal veggies which are rich in antioxidants as well to keep you away from cancer and heart diseases. Both fruits and the vegetables are rich in vitamins, minerals and all the nutrients that are essential for healthy skin, beautiful hair and a disease free body. Gagan advise you to consume fruits in natural form so that they complete your sugar requirements in the best and natural way. A healthy detox diet should complete the fiber content in the body in the way to flush out the toxins without adding any extra fat. You can have oats, whole grain bread, apples, cauliflower, broccoli and carrots and do consult your fitness trainer before going on detox diet. Supervision is very important and the experts know it all that what will be best as per your body type and weight.
Easiest things to burst stress
Reasons you can be under stress! Someone’s tension could be someone’s adventure is rightly said when we talk about the term stress. There is no evidence of the things that cause stress. We think we are going through illness or behavioral changes but the culprit is STRESS. You may notice the symptoms of stress while managing working at office, stuck in traffic, not well dressed in a party or in your relationship. The conditions of being in stress vary from person to person and a little stress is OK but the chronic stress is really harmful for the overall health of your body. There are many symptoms which should be alarming you about the stress: Memory Loss – “I usually forgets where I have kept my things or what tasks were scheduled for me today” if these are your common answers; you might be under stress. Obesity – Stress and weight gain goes hand in hand. When you are in stress, you surely eat more. Chocolates and Ice cream are often associated as stress relieving foods as they release happy hormones and make you feel better, along with adding extra kilos to your body. Insomnia – Sleep and stress are linked through a vicious cycle. The person under stress cannot have a sound sleep at night as his mind could not take rest and on the other hand lack of sleep worsens the stress level and depression leading to cardiac issues and a weak immune system. Hair Loss – Thinning or fall of hair is the most common and immediate effect of stress. The psychological factors like anxiety, depression and stress cause the loss of hair. this is not permanent though. Chronic Diseases – Our lifestyle is the major reason leading to stress and that in turn ruins the health. Most serious diseases like blood pressure, diabetes, heart attacks etc. all have the common reason i.e. STRESS. Other common stress symptoms are: headache, change in sex drive, lack of concentration, social withdrawal, addiction to alcohol or drugs etc. Stress does require treatment but it’s not a treatment in a literal sense. One can de-stress by making positive changes in the lifestyle. Share Your Feelings with someone you feel close to. Communication gap is the major reason, you start feeling lonely and depressed. Take out time for your friends and family & it will boost your emotional well being. Pursue Your Hobby so that you can reimburse the happiness you have lost while suffering from stress. It will release happy hormones and you will smile more often. Even the science says, laughter is the best medicine. So trust that! Pamper Yourself by booking for an aroma therapy or hot oil body massage or Sauna bath as all these can reduce your stress levels in minutes. if you are working hard and too busy in handling the household cores, you will definitely get stress at a certain point. So, take a small break for just yourself and just RELAX! Workouts for at least 30 minute a day and get a break from the stress. Regular exercise helps the brain to deal with stress by releasing neuro chemicals to respond more appropriately. Also, exercise means the body will get physically tired and you can have a sound sleep at the night which is also a stress buster. So, the more your exercise, the more quick and correct your body responds to the stress. Break from social media for at least a few hours in a day can really connect you to the real world and you can see the happiness in infinite number of small things happening around you. Though social media claims to keep us close to the people around the globe but compulsive checking of notifications and texts to know what is happening in the virtual world is a full time job in itself and has made our life Stressful & slaves of the gadgets. Last but not the least, eat a healthy and balanced diet as you’re eating habits are directly proportionate to your way of dealing with stress and anxiety. Don’t skip the breakfast. It is the most important meal of the day and is responsible for giving you the supply of energy for the whole day. Eat less but in small gaps. Include all kinds of fruits and salads in your meal and detoxify your body after every 15 days. Your aroma can also help a lot in keeping you happy, relaxed and lively. Use good fragrances and lights around you and don’t forget to play your favorite musical track whenever you get time.
Gagan Fitness & Diet Expert – Dietitian in Chandigarh
Dietitian/Nutritionist Gagan is North India’s leading expert on fitness and diet armed with a comprehensive knowledge of every aspect of diet and nutrition and skin care as well. She has been awarded “The Best Dietitian/Nutritionist in Chandigarh” by Governor of Haryana. Online diet plans are also available and online consultation is provided which gained huge popularity owing to excellent results! She is the only dietitian who is also recognized as “Best Fitness Expert in Chandigarh Mohali. Her diet patterns are not about adding fancy things to your plate… her diet platter is about adding the right nutrition in sync with your body and lifestyle.
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Meet Gagan Best Dietitian Chandigarh
“After sharing my problems and healh issue , the way you guided just changed my life.First i was afraid that due to distance problem i can’t join your studio but you suggested me to have a fitness programme which i can follow in my daily routine . i was not so sure untill i started losing weight and felt healtheir than before. Now, I m sure its the perfect destination for me and i’ve full faith in you Gagan fitness studio. Thank you so much.”
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