Dietitian Chandigarh
LOW AT DIGESTION! THIS WILL SURELY WORK!

LOW AT DIGESTION! THIS WILL SURELY WORK!

By Gagandeep Kaur  on: 16 January 2018
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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.

  1. Instead of refined oil use ghee in your food.
  2. Coconut oil boosts digestion and enhance immunity
  3. Have yogurt in your meals at least once a day.
  4. Apple cider vinegar 15 min before lunch
  5. More salads in pre-meals.
  6. Have divided and small meals.
  7. Remain hydrated with water intake
  8. No early morning tea.
  9. Regular exercise
  10. Manage your stress levels.
  11. Don’t skip food or change meal timings
  12. Avoid excessive alcohol or caffeine.
  13. Don’t mix solid and liquid diet.

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HOW TO REDUCE BELLY FAT
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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.
BENEFITS OF EXERCISE FOR OSTEOARTHRITIS
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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!!!!!
Gagandeep Kaur

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Nutritionist/ Dietician, India 

Dietitian/Nutritionist Gagan is North India’s leading expert on fitness and diet armed with comprehensive knowledge on every aspect of diet and nutrition and skin care as well. She has been awarded with “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 recognised as “Best Fitness Expert in Tricity”. Online diet plans are also available and online consultation is provided. 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.Chandigarh Based Dietitian/Nutritionist Gagan not only counsels for diet, exercise and nutrition but is emerging as a Life Coach owing to her focus on mental and spiritual growth for her clients.Her fitness and diet guidance has changed the lives of millions around the world. And the best part about being with Fitness Expert Gagan is that she is always accessible; approachable and answerable to her clients weather online clients or her regular clinic clients... simply because she cares! Most of the people come to Gagan’s fitness and diet clinic after trying many diets and fads; disappointed at the way lost weight or inches bounce back within few weeks where people discover permanent weight loss and inch loss. Gagan has now treated over 5000  of obesity , PCOD/PCOS, Hypothyroid , Diabetes and other lifestyle diseases.When you take Dietitian Gagan’s plan; you take the first step towards the biggest change of your life - a change that will change the way you look and feel; a change that will make people admire you and even follow you.It is this CHANGE only Gagan can bring in your life. Are you game?You will fall in love with the food you put on your platter; where you will discover how nutrition brings joy in one’s life and where you feel motivated to follow a healthier eating lifestyle.With Gagan’s Diet plan - you are not a loser... you end up gaining fit and toned body, confidence, energy and a healthy glow on one’s face ! Don’t forget to check our Facebook page and other website for daily updates:www.facebook.com/gaganfitnesswww.gaganfitness.comwww.gaganfitness.zest.md CSR (Corporate Social Responsibility) -Dietitian/Nutritionist Gagan is working as health partner with leading NGOs in Chandigarh, Mohali and Panchkula..some of them are Aasman Foundation and Nirja Foundation.She is giving free consultation to poor people in villages. Apart from it you will find health articles written by him in the columns ofleading newspapers as well. Her most read article are “ Do you have 20 minutes"
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