Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health

Wednesday, 22 November 2017

Nutritious Breakfast is very important in the morning for health and fitness. It gives you energy and you feel yourself fit and make you capable for work whole day. In this article, Know about the breakfast foods which are nutritious, energizing and giving energy to you.

  • Low Calorie Healthy Breakfast
Let start with Mexican food. Mexican food does not contain fat and calories. If you wish, you can start your day meal with breakfast Burrito. In it you can use the white part of egg. There is no fat and calorie content available in this part of egg and it is absolutely perfect for you.

  • Breakfast Shake
Take 4 Ice Cubes, mix a little water and curd in it, then mix coconut milk in it. What is the quantity in which to add? It depends on how much quantity you want this shake. Blend the mixture of these three for at least 30-40 seconds. In the morning, fresh and nutritious shake is ready for you.

Healthy breakfast recipes

  • Fruits are Better
Take any of your favorite fruits and cut them into small pieces. Mix three quarters of a cup of curd, a cup of milk, a full spoon of sugar (if you want to pour it). blend this mixture well. If you want to make this mixture a bit thicker then one banana can be mixed in it.

  • Egg Sandwich
Keep some boiled eggs in your refrigerator. They contain rich amount of protein. You can also use these eggs for egg sandwiches. Cut the egg then put on brown bread and mix a little pinch of salt. Put a little honey on it too. You can also mix a little mayonnaise (yellow chutney) if you want.

  • Try Grains in Breakfast 
Cold and Hot Grains are an important part of our breakfast. Take your favorite cereal in a large bowl and mix cold or hot milk in it. It is also easy to make and also the perfect meal for start of your day. It would be good, if you use soya or skim milk instead of the milk you usually get. You can also add strawberries to it.

  • Bread Jam and Peanut Butter
Put peanut butter on two pieces of bread. Now apply jam on one piece of bread. Let’s take your morning's easiest and healthy breakfast ready.

  • Oats
Oats contain rich amount of omega 3 fatty acid, folate, and potassium. It also contains abundant soluble fiber, which helps in reducing cholesterol. You can also take oats with fruits and nuts or you can also eat oats with seasonal fruits and with dry raisins.

Breakfast recipes

  • Upma or Poha
You can take breakfast of Upma or Poha. To make it more nutritious you can add peas, onions, potatoes and other vegetables of your choice in it. By doing this you will get both taste and as well nutrition.

  • Sprouts Spring
Sprouts springs are considered very good and light in morning snacks. It is good for both taste and health. It contains amino acids, proteins and fiber in abundance. You can easily sprouts it at home.

  • Vegetable Juice
You can take Vegetable Juice in your morning breakfast. In it you can use tomatoes, spinach, beetroot, carrot and amla. Many vitamins and other nutrients are found in vegetable juice. Along with drinking this, excessive amount of antioxidant reaches in your body.

Wednesday, 8 November 2017

Low carb diet means that you eat less carbohydrate and high fat in your diet. It can also be called keto diet. For many decades it was told that fat is harmful to us, but now research has shown that natural fat is your friend and there is no need to fear it. At low carb diet, if you reduce your intake of sugar and starch, eat your delicious food until you are satisfied, even then your weight will not increase.

How does low carb diet work?

When you consume sugar and starch very little, you can maintain the level of blood sugar and the level of insulin drop. Fat storage hormone increases fat burning by which you eat less food which causes weight loss.
One research has also shown that low carb diet reduces diet and makes blood sugar easy to control.

low carb diet

Why follow low carb diet?
Follow low carb diet because, low carb diet is healthy and can reduce your weight. if you want to change their eating habit and enjoy various food items in certain amount, then try low carb foods.

Food for Low carb Diet 
  • Fish
  • Egg
  • Vegetables
  • High Fat Dairy Products
  • Fat and Oil
  • Nuts and Seed
  • Meat
If you want to lose weight then aware about cheese and nuts. Take in limited amount on regular basis.

Avoid Foods in Low Carb Diet

  • Highly Processed Food 
  • Trans Fat
  •  Sugar
  • Gluten Grains 
  • High Omega 6 Seed and Vegetables oils
  • Low Fat Products
Benefits of Low Carbs Diet

  • lose weight
  • Reverse type 2 diabetes 
  • Calm your stomach 
  • Reduce sugar craving
Egg is a favorite breakfast food for a lot of people because the nutrients present in it and the amount of rich proteins needed for a healthy body. A boiled egg does not contain the amount of carbohydrate at all, whereas it contains 13 grams of protein. It is the best source of energy, because it contains proteins, zinc and colin. You can also eat egg omelet.

Walnut is rich in nutrients, which contain plenty of protein. There is 15 grams of protein in 100 grams of walnuts. By eat walnuts the body's can complete protein requirements easily.

Tofu is among the list of vegetarian foods. There is 9 grams high quality protein in 100 grams tofu, while there is 0% carbohydrate in it. In this way your weight does not increase due to its use.

Pistachio is a great snack in which the amount of protein is good. 100 grams of pistachios contain 20 grams of protein, while 10 grams of fiber. You can add this great food in your diet, which keep your body healthy without increasing your weight.

Oats come in the list of Healthy Breakfast and favorite food of people who want to lose weight. It contains high quality of fiber and 17 grams of protein in 100 grams of oats. you can eat sugar free oats, so that your diet does not increase unexpected calories.

Monday, 6 November 2017

Healthy body becomes with the combination of balanced diet and exercise. Nowadays we have been very cautious in the matter of food. but the cases of exercise and physical labor still look careless. But keep in mind that exercise is also a regular requirement like food. 

Exercise is also helpful in keeping the body healthy and also making significant contributions in strengthening it. There are different types of exercises for different things. Some make the body healthy, some help in keeping it healthy. The exercises performed in the form of yoga are beneficial for intellectual health. So let's learn in detail what kinds of exercises and what they need.

Some Types of Exercise to Get Health :

Isotonic Exercise

In some exercises, certain muscles are compressed and relaxed on a regular basis. In these exercises muscle tension remains, and the length of the fibers of the muscles remains low. These types of exercises are called iosotonic exercises. To be understood directly
The exercise which is more busted is called the Isotonic Workout. Examples of running, swimming, mountain climbing, cycling, sports like soccer, tennis, cricket etc. are iosotonic exercise.

Isometric Exercise

When we pick up a heavy thing for a long time, or push the weight forward or back with the hands, but there is no effect on muscular fibers in length. Such an action can be called a isometric exercise. In this workout, there is a lot of resistance with force and therefore the muscles have to work, without much movement. This type of exercise increases muscle strength and size rapidly. It is enough for the muscles to exercise these three days a week. So they do not need to be done every day. There are plenty of ways available in different gyms.

Types of Exercises

Both Isometic and Isotonic

Muscular tissues are made faster by isometric exercises, so people perform these exercises more. At the same time, iostonic exercises are more useful for wrestlers and short-range runners, because they increase stamina. Most of these exercises are included in both these exercises. So that both exercises can enhance strength. 

For example, in wrestling, force has to be applied against bustle and resistance, but it is less used in stir. When a person is pulling a bicycle rickshaw or a laborer pushes the car, then in such a situation, he is used to stir with his feet and put a permanent force with his hands. This means that both isometric and isotonic are being used here. The medicines are beneficial to the isometric and to the isotonic to the feet.

To Walk

Walking is a medium-range and intuitive exercise. It is very useful for people of all ages (especially for those affected by heart diseases). Exercise in addition to physical benefits brings strength and comfort. About one kilometer of moderate speed is spent about 50 calories. Therefore, you should walk as fast as possible.


Collective sports are more useful than just exercising. Fun comes in sports as well as physical workout too. But not all games are as useful as one like,

Which part of the body is being used

Game speed (football, hockey more dynamic, but not table tennis)
How much power (Wrestling is the work of strength, but inspiration in Badminton)
Muscularity (Rifle shooting requires the combination of hands, eyes and other body parts)
Tolerance and tensile strength (play almost all day in cricket)


Yoga requires both physical and mental discipline. Yoga is a great exercise, in which basically three things are done.

  1. Posture : To stay in a certain position for a certain time is called asana. The asanas include isometric and isotonic exercises, and this increases the flow of blood in the body and the ability to synergize muscles and to endure.
  2. Currencies: Currencies are actually facial exercises. For example, lion currency makes facial muscles healthy.
  3. Bond: Stretching muscles are tightening exercises. With its help, it helps in stretching muscles. For example, muscles of the pelvic tissues are formed from the original bond. Similarly, muscles of throat are confirmed by Jalandhar bondage.

Overall, regular physical exercise, strengthens the immune system and prevents diseases like heart disease, hemangiocytosis, type 2 diabetes and obesity. It improves mental health and helps in relieving stress.

Thursday, 2 November 2017

However, people of all ages should drink cow's milk daily. Because there are many nutrients present in it. Which is beneficial for health. It will not be wrong to say milk is a proper balanced diet. In Ayurveda it is considered as ozus and metal magnifier.

Hardly you will know that by consuming cow's milk, the brain gets faster. Adopted cow's milk is considered soft and sweet. It works to reduce both hunger and fatigue. Milk is also beneficial for skin. 

Excellent benefits of cow's milk.

  1. Mix lemon juice with raw cow's milk and apply it on the face. This will get rid of the wrinkles in your face.
  2. Mix rose water in milk. Now put this mixture in the lower part of the eyes before sleeping at night. This will remove the dark circles under the eyes
  3. New research has found that drink milk on daily basis can reduce body fat.
  4. Nowadays, the problem of acne in the youth has become common problem. Milk will be beneficial for those people. Mix the milk and chironji together. Applying this coating on face where acne show, it will get rid of the acne problem.
  5. Cow milk is a rich source of calcium. Which keeps the teeth and bones strong. That's why one glass of milk should be given daily.

Cow's milk benefits

  • If you are suffering from insomnia and other sleep disorder, then drink milk on regular basis before sleeep. It contains amino acids, which makes sleep well.
  • Disease like sinus and asthma can be reduced by milk. Mix turmeric in lukewarm milk and drink it. You will get the benefit.
  • Occurrence and pain are sometimes seen in the eyes. In that situation, you can get relief by using cow's milk. First, take milk. Now soak the cotton seeds and keep them well on the eyes. You will get the benefit.

You can use cow's milk in the problem of hemorrhoids. Put black pepper in cow's milk. Then boil it and filter it and mix well with sesame seeds. It will be beneficial.

Mother's milk is the best for the newborn. But sometimes the mother's milk becomes less. In that case the cow's milk can be given to the baby. Baby can easily digest cow milk.

Turmeric milk is a best painkiller medicine. That's why drinking turmeric milk provides relief from pain. If you want to live long life. Must drink 1 or 2 glasses of milk per day. Many researches have shown that people who consume milk daily live their life more than 20 percent as compared to people who do not drink milk on regular basis.

That's why milk should be consumed by people of all ages. It can complete diet by itself. Along with this it is easily digested. Those who exercise, but they are vegetarians. Those people should consume milk. It gives energy immediately.

Wednesday, 1 November 2017

The biggest obstacle for physical fitness is outward stomach. In today's era, most people are troubled by this. Those who imagine a flat stomach and strive for it, neither do they need diet nor to get too much stress to get a flat stomach.

For flat stomach you can exercise flat stomach i.e. the exercise to smooth the stomach. There are also many exercises for weight loss, weight gain, but there are separate exercises for its different flat stomach. Let's go exercise for flat stomach.

tips for flat stomach

Normally you can also get a flat stomach by exercising everyday, but if you want to quickly flatten your stomach, then you have to take special exercises.

30 Days Challenge
  • No Chips
  • No Potatoes 
  • No Chocolate
  • No Ice Cream
  • No Fast Food
  • No Fried Food
  • No White Breads
  • No Cakes or Donuts
  • No Cookies or Candy
  • No Soda or Soft Drinks

You have to exercise your daily dose for a flat stomach, with varying length and daily exercise. Usually, people think that if they eat anything and exercise more then they burn their extra calories, then this is their only illusion.

You will have to take some exercise and information for flat stomach so that you can make the stomach smooth and it is important to know which foods are the ones which will help you to stay flat and eat it Work on the body.

tips for flat stomach

You have to walk fast and fast for at least half an hour daily. At the same time, you will have to do this at least three times in a week so that your metabolism is worth it so that it can reduce body fat.

Exercise to make an ABS at least three times a week so that your body does not have fat accumulation and you keep your physical fitness. With this, also keep in mind that do not take pen-meeting in the process of making the abuser, only your hips will be flawless, your stomach will not be flat.

For Flat stomach is necessary to not sleep immediately after eating. It is important to walk in the mornings or evenings. With the help of some special exercises the stomach can be reduced. Eat nutritious food in the food.

To make the stomach smooth, it is very important that you take low sugar, very few people know that by taking more sugar, fat increases and Tami gets out. So take less sugar.

There are so many asanas to flat the stomach, but you can do the best posture for Kapalbhati. In this you breathe heavily and put the stomach inside. With this muscles are strong and your stomach remains flat. But it is better that you do this posture under the supervision of an expert.
Increase the amount of fiber in your diet and eat bread, pasta, potato, white rice in a limited amount. It is good that you eat brown rice. Fresh fruits and vegetables too prove to be very helpful in making stomach flat.

How to lose belly fat

  • 30 SQUATS
  • 20 LEG LIFTS
  • 30 SQUATS
  • 30 LEG LIFTS
  • 10 PUSH UP
This Guidance can definitely helps you to make your stomach Flat

Thursday, 5 October 2017

According to studies, for every pound of muscle that you achieve, you will be able to burn approximately 50 calories more each day. In the fitness world, body weight exercises are increasingly and  becoming widely accepted. because of the practically of using your body weight to get fit. 

Truly, planking is one of the bodyweight exercises that won't go out of fashion. aside from not requiring any equipment and a significant amount of time to perform, the many form of planking exercises can also help you achieve significants result when done right.

How planks improve your body ?

plank exercise

Starting Position

In the starting position, rest on your forearms and keep your legs straight and slightly apart. form a straight line with your body.

Keep things in mind

  • your elbow must be in a straight line with your shoulders.
  • This helps to rerduce an overload on the shoulder joints.
  • Muscle contraction

Voluntarily contract the muscles of your torso. it is very essential to mentally focus on what you are doing and on all muscles of torso, while you are trying to voluntarily contract them.

Hold in this postion for at least 15 seconds.

End of exercise
Relax the muscles of the torso and return to the resting position.

Planking is one of the most powerful exercises that can be performed almost anywhere and without any equipment. though it looks pretty simple, it can improve your fitness level as it can work out several muscle groups at once.

plank exercise

Planking can enhance your core strength.
One most crucial benefit of performing planks is that they improve your core strength. this improves the muscles and joints that connect your upper and lower body. when a person bend,turn or lift things, on that time our core muscle engage. hence it is just important to work out your core muscle groups.

Once, you do this regularly, you will become stronger and make the everyday tasks much easier.

Planking can help you have a flat stomach.
Planking is more effective in making your stomach flat and toned as compared to crunches. According to a article of Navy Times State that crunches can formed back injuries. planking exercises engage full of your abdominal muscles, but crunches only work around 64% of them.

Planking can make your back stronger.
The problem with other core strength workouts, such as crunches, sit-up, is that they can injure your back. On the other hand planking can strengthen your back muscles, particularly the upper back. moreover, because planking involves maintaining a neutral spine as opposed to constant flexing, your spinal column does not experience constant strain.

Planking can enhance your balance and posture.
when you regularly perform planks, you will have better posture and balance. this also means that you will be able to stand and sit straighter without difficulty.
plank exercise

Core muscles are also give significant affects on other muscles of your body and can even prevent or alleviate postural problems.

Improve your flexibility
Planks can also develop and stretch the muscles around the shoulders, hamstring, collarbone, feet, and toes, this form of exercise can offset the natural loss of muscle elasticity, which happens when you get older.

Planking can boost your metabolism and lead you to burn fat more effectively.