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

Saturday, 27 October 2018

Garden increases beauty of your house and you can make garden according to the design of your house. Garden provides fresh air and decoration to our houses and offices.

The best way to stay fit and healthy at home is gardening. Where a decorated and clean green garden gives amazing environment, there it can also reduce your stress and make your body fit.

Researchers of Harvard medical school said, Raking the garden lawn for 25-30 minutes can burn almost 120 calories, this value of calories is equal to what is burnt by half an hour of weight lifting, horse riding and by playing volleyball.

In gym, if you spend 20 minutes on each machine like rowing, running and on a cross trainer, the amount of burning calories will be same by doing weeding, pruning and moving lawn till 3 hours in garden.

Squats and Stretching
You can give strength to muscles by squatting during planting or weeding in the garden. Gardening keeps our legs strong and increases suppleness during clipping,pruning, digging.
Gardening is ultimate mind workout

When you sit by keeping weight on feet by bending your knees during removing weeds, it helps to improve your blood circulation and reduces your belly fat. You can also build core muscles by adjusting heavy pots.

Keep things in mind before Gardening.
When you think about garden, first thing that comes in your mind is space. You can make small and big garden according to your house, space and choice. Garden looks very amazing at the front of your house or one side of house. You can think about which type of plants do you want to grow in your garden such as small or big. To water your plants arrange a water connection inside the garden.

Garden Flowers
After space next thing that comes in our mind is flowers. You can grow flowers according to the season summer and winter. You should take care of proper environment and temperature. Flowers add to the beauty of your garden. They increase fragrance inside the house and also attract butterflies.

Garden Plants
After flowering, people can also grow small plants on the surrounding of their garden such as palm trees and other decorative plants which provide beautiful environment forever. These types of plants never get affected by changing seasons. You can use cutting tools to reshape the growing plants.

Vegetables Garden
Vegetables Garden helps to grow organic vegetables. These types of gardens can be made in rural areas, balconies or terraces. We can grow all vegetables with organic method without the use of pesticides. We can grow some medicinal plants such as tulsi and aloevera. You can also grow some vegetables in pots or containers.
  •  If your pot depth is 4-5 inches then chives, lettuce, coriander, basil, radishes can be grown.
  • If depth is 6-7 inches then bush beans, garlic, mint, onions, asian greens, peas can be planted.
  •  If container depth is 8-9 inches then spinach, eggplant, pole beans, leeks, carrots, chard, cucumber can be planted.
Garden Containers
A container in gardening is a small enclosed and usually poratable pots used for displaying live flowers and plants. Garden containers provide wonderful decoration to your garden. We can use pots, tin, barrel and hanging baskets for garden. Hanging pots consume less space and look beautiful.

Benefits of Pots and Containers
  •  Less risk of soil brone disease.
  • We can adjust pots according to sunlight, moisture and temperature  that plants require.

Garden Seeds
Garden seeds help to grow more plants and vegetables . We can check these seeds and can make hybrid breed to improve their quality. We can sell hybird seeds to customers.

Garden Shrubs
Garden shrubs are used to decorate main entrance. We can grow shrubs with the help of tall plants inside the garden. We can cover surroundings of our gardens with shrubs. Some shrubs can be used to build an artificial wall inside the gardens.

So Decorate your house with garden and keep yourself fit.

Sunday, 23 September 2018

Burritos are very famous in Mexico as well as in several parts of America. They eat both vegetarian and non vegetarian burrito. Burritos are an excellent pre workout meal and a perfect hangover remedy. You can eat burritos after or before workout. We can also eat Burritos during breakfast and stuff it with potatoes, eggs, bacon or Tofu.

Everyone can make this at home and it can also eat in lunch and dinner. You can  eat burritos in restaurant and other food stands. But if you make burritos at home then it will be more cheaper and healthy for you.

Ingredients- Cooked or leftover rice, drained red kidney beans or pinto black or black beans as per choice, tortilla (mads of all purpose flour or wheat flour), chopped green pepper, onion, salt, black pepper, sour cream, salsa, shredded cheese, olive oil, ginger garlic paste, chili powder.
For non-veg, you can use any type of grounded meat like chicken, beef or pork for stuffing.
Non Vegetarian Burritos 2018

Note: You can also use veggies like potatoes, mushrooms, lettuce etc. according to your choice.

  1. In a skillet, heat a spoonful olive oil. Sauté ginger garlic paste. Add pepper, onion and veggies of your choice.
  2. When lightly cooked mix rice and beans. If using any type of meat, cook the grounded meat for stuffing.
  3. Add salt, red chili, black pepper and cilantro. 
  4. Take a tortilla and place the cooked stuffing along with sour cream or salsa and a layer of shredded cheese according to taste, in the center of tortilla and fold the sides to make a roll.
  5. You can lightly grease the roll and heat it on the skillet.
  6. Serve hot burritos with sour crease or cheese dip.

You can eat also California burrito which comes with carne asada, french fries, cheese, sour cream, and guacamole.
Mexican food Burritos

You can eat burritos on special occasions like during hikes, camping and road trips.
You can dine in or enjoy to go as by wrapping it.

Tuesday, 4 September 2018

Diabetes is one of the rising diseases all around the world. It affects all the body parts like kidneys, eyes, joint, muscles and makes our body weak. Therefore, diabetic patients should be very much aware of their diets like what they can eat and what’s not good to eat. 

In this situation people can only eat in stable amount. They can neither eat too much nor lesser amount as it affects negatively on diabetic patients. Diabetic patients show take two time snacks with 3 times main meals. People should be aware about the right amount of protein and carbohydrates.

Let’s start with breakfast, they can eat porridge which is made of milk, eggs and bread. During lunch, eat vegetables, pulses and only 2 capatties and take same as in dinner. Because, this type of diet keeps your blood sugar level balanced.

Diabetes diet

Moreover, carbohydrates get easily converted into sugar in our body and proteins release sugar very slowly.

Diet For Diabetics

Morning tea / milk (7 am to 8 pm)

  • 1 cup milk / Tea (Without cream / sugar)

Breakfast (8 am to 9 pm)

  • 1 cup milk (without cream / sugar) / 2-3 Digestive Biscuits/ Sprouts / Dried fruits / fruits

10-11 a.m. in the morning

  • 1 cup vegetable soup (without sugar)

Afternoon (12 noon - 1 p.m.)       

  • 2 -3 bread + lentils - 100 grams + 1 cup of pulses + curd 1 cup (without sugar) + green vegetable (as required) + salad - take more (carrot, cucumber, radish, tomatoes)

4pm - 5pm        

  • 1 cup tea / milk / coffee (without sugars) or 1 - 2 healthy Cookies made by Whole Grains.

Night meal (7 am to 8 pm)

  • 2 -3 bread + lentils - 100 grams + 1 cup of pulses soup + curd 1 cup (without sugar) + green vegetable (as required) + Take Salad more (carrot, cucumber, radish, tomatoes)

Before sleeping (9-10pm at night)                   

  • According to the season, 1 any fruit (papaya, watermelon, pomegranate, orange) + 1 cup milk (without cream / sugar)

- Consult with your doctor before adopting this diet.

What we can eat ?
1. During whole day, eat whatever but in segments.
2. Among fruits and veggies, you can eat cherry, strawberry, orange, pomegranate, blackberries, papaya, bitter gourd, tomato, cucumber, gourd, zucchini and grapefruit.
3. Diabetic patients should eat low glycemic index food, because it converts into glucose very slowly. These foods are low glycemic index like Soybeans, Brown rice, white part of eggs, green veggies, kidney beans and grams.
4. Eat food which contains at least 20 percent fibre. Porridge, oats brown, kidney beans are fibre rich foods.
5. Eat sprouts on regular basis. These contain antioxidants in huge amount.

Cinnamon is little sweet in taste, but it is very helpful to control blood sugar level. It also reduces bad cholesterol and improves our immune system. Cinnamon is very beneficial in both diabetes such as Type1 diabetes and Type2 diabetes. Diabetic patients can take 5-10 grams cinnamon powder during breakfast or dinner with lukewarm water.

  • Do walk regularly which is very beneficial to reduce the affects of Diabetes.
  • Last but not the least, do keep your blood sugars level tested and monitored.

Tuesday, 21 August 2018

These days energy drinks have been become a common part of our daily diet. Higher intake of energy drinks can increase the risks of many serious health problems including mental health problems, blood pressure, obesity and kidney damage. Often energy drinks are being taken with alcohol. Most of the energy drinks contain water, sugar, caffeine, some vitamins, minerals and non-poisonous substances such as guano tonic and creams.

Soft drink intake is 43 percent more likely to develop heart related problems and artery diseases. Sugared drink is a such beverage that does not contain strained elements. Drinking it once enters our body, which gradually makes people addicted to it. As an alternative to energy drinks, you have the following food items, which naturally help in maintaining energy throughout the day. In addition, they are very good diet for healthy body.

Healthy and nutritional drinks

Milk is said to be the best source to replace all the medicines. It has been described as an anti allergic medicine that is capable of removing progressive diseases. It acts as age-enhancing, long-lasting, eye-lightening, mediator. It also strengthens the muscles and is considered as goddess which gives energy to the heart.

Water - When a person feels lack of energy, it simply means the amount of water in his body is reduced. You should drink plenty of water to get rid of fatigue, maintain moisture inside the body and skin. To keep body hydrated you must drink about 10-12 glasses of water daily. This keeps the balance of water and essential minerals in the body.

Lemon water - In summers, if there is outbreak of heat, then cold citrus/lemon water will give great relief to our body. It also relieves anxiety and fatigue. For children, it is more beneficial because they keep playing in sunlight. In this case, they need extra energy and cooler drinks to beat the heat.

Coconut water- coconut water contains!large amount of electrolyte and potassium, which maintains blood pressure level and gives strength to our heart. Coconut water is a rich source of elements, which give energy and active ness to our body. Due to sweating in summers our body starts losing its electrolytes and you feel headache, dehydration and dizziness. This is the best time to take coconut water which works as a nectar for our body. Moreover, it is very beneficial for stomach disease and for pregnant women.

Buttermilk- In summers, people like both salty and sweet buttermilk. It increases digestion strength and gives relief in summer season. People drink buttermilk with breakfast during summer. You can also add crushed almonds and raw raisins to change its flavor. At Indian Restaurant, buttermilk is easily available, which contains nutrients and is great in taste.

Sugarcane Juice - This drink is very famous in Ayurveda, which prevents you from Blood deficiency. You can call it a natural blood bank source. It contains vitamin A, B and C, and also improves digestive system. It gives energy to our body and prevents from heart burn. This nutritional and delicious drink is very crucial to get rid of fatigue.

Green Tea - Everyone is aware of the benefits of green tea now a days. According to research of Tokyo International University, green tea keeps you active and healthy in old age. Researchers believe regular intake of green tea and coffee with food is very beneficial for healthy heart.

Raw Raisins - At last, we will discuss about seasonal fruits, nuts and vegetables, which are very much helpful in your body fitness. Raw raisins and almonds should be added in your daily diet. If you eat raisins daily then you would  rarely depend on medicines. 

Raisins contain protein, vitamin B, calcium and iron in large amounts. Where almonds protein give strength to our body, these are also helpful in the repair of brain cells. Therefore, eating almonds, pistachios, Raisins, figs and walnuts is very beneficial for our health.

Friday, 10 August 2018

Fitness is one of the many self-care rituals that people take part in, but some mistake fitness as the be-all and end-all of self-care. While exercise certainly benefits your mind, body and spirit, it isn’t and shouldn’t be the only form of self-care you incorporate into your daily life. If you aren’t sure how to find the proper balance, these tips should help:

Fitness is Fundamental
So we already discussed that exercise shouldn’t be your only form of self-care, but that doesn’t mean that you should stop doing it. Exercise is a treatment plan you can use no matter what life circumstances you are facing. Those in addiction recovery often find that regular exercise occupies the mind, blocking negative thoughts and promoting positive thinking. 

The effects of exercise are so powerful that it can stimulate nerve connections that have been damaged as a result of substance abuse. Regardless of whether you are in recovery, having mental health issues, or simply aren’t happy with where you are in your health goals, regular exercise keeps you moving forward by offering stress relief and improved heart, lung and immune system health.

Adjust Your Exercise Routine
When it comes to exercise, it is a myth to think that lifting weights or running miles on the treadmill are your only options. There are several low-intensity options that allow your brain and mind a chance to rest and recover such as barre or yoga. Many gyms are now offering and promoting restorative care pre- and post-workout through services such as spa treatments, saunas, massage chairs, yoga, and meditation.

fitness and self care
Photo Credit: Pixabay 

You don’t have to depend on the gym to get your daily dose of self-care. Choose a quiet spot in your home to set up a meditation room or corner where you can not only meditate, but also do yoga, read, journal, or simply enjoy a few minutes of quiet. Do some light stretching before and after your workout, or end a particularly difficult workout with a slow, paced walk. Exercise is meant to get your heart rate up, but you also need to bring it back down with a cool-down.

Refuel Properly
All that logged time exercising is great, but just like your body needs rest, it also needs the proper fuel to keep you going at 100 percent. Think of your body like a car engine. If you fill it with sugary snacks and fatty foods, all that sludge makes you tired and unable to perform at peak performance. You need carbs, but of the healthy variety such as whole grains, fruits and veggies. To really jumpstart your day and be able to power through your workout (and day in general), make sure you are getting enough protein. Rather than a bowl of sugary cereal, opt for protein-rich eggs, almonds, or yogurt. You’ll be surprised how much better you feel when you are fueling your body with the right nutrition. Plus, when you aren’t tired and sluggish, you’ll feel less inclined to supplement with caffeine, which can leave you feeling anxious and jittery.

Check-In Weekly
When was the last time you checked in with yourself to see how you are doing? Personal trainer Alicia Agostinelli suggests that at the beginning of each week you ask yourself one important question: “What am I doing to take care of my mind and body this week?” Perhaps there is something you can add to your routine to refresh yourself. There could even be something that isn’t working for you anymore and needs to be removed. When someone asks how you’re doing, the knee-jerk response is to say that you’re doing fine, but maybe you aren’t, and that’s OK. By checking in with yourself weekly or even daily, you can address any issues that may crop up before they start wreaking havoc.

Fitness is just one of the many pieces of your self-care routine. In addition to exercise, be sure you are participating in restorative activities such as yoga or meditation, and refueling your body with the right nutrition. Check in with yourself each week and adjust your self-care routine as needed to be the best you that you can be!

Guest Blog Post by:
Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall wellbeing. He created to share his own knowledge and the many great resources he finds on his self-care journey.

Friday, 3 August 2018

Almond is the king of all nuts. Almonds were a common part of diets of the ancient Indians and Egyptians. Some folks eat raw almonds while others like to eat soaked almonds. After soaking a minimum of 9-10 hours, they peel off of its brown skin. You can eat 4-5 almonds daily but don’t eat them after the meal. You can eat almonds in rice pudding and with saffron milk. Read more : Nutritional food strengthens inner body.

It is assumed that daily intake of almonds makes the brain sharp and also the cholesterol is lowered. Almond contains vitamins, minerals, amino acid, proteins and fiber. Almonds conjointly contain metal, copper, nutriment B-2, phosphorus, and metal additionally to fat-soluble vitamins. If regularly 7-8 almonds are eaten then the daily macromolecule intake within the body is completed.

Blood Pressure Stabilized 
It contains metallic element that maintains the working of heart and balance the pressure level forestalling high pressure level and induration of the arteries ( Artery Disease).
Almonds Benefits

Skin Care Benefits
Richness of vitamin E in almonds is incredibly useful for our skin to protect skin from harmful sun exposure. It prevents blackheads and other skin condition.
  • Almonds increase macromolecule( Lipid) levels within the blood.
  • The fats in the almonds are good for healthy heart. They prevent the risks of heart diseases.
  • Almond helps in bar of constipation, headache and stress.
  • Almond oil contains vitamins and minerals which are beneficial for hair growth.
  • Phytic acid found in almonds acts as an antioxidant and prevents the cells from any damages. 
  • Our bones become sturdy, thanks to the presence of viosterol in almonds.
Almond contains an upscale quantity of fat-soluble vitamin, that helps in reducing cholesterin and protects our arteries from harmful affects.

Vitamin E in the almond, protects against the inhibitor that closes the arteries. Almonds are rich in mono-unsaturated fats and facilitate to lower down dangerous steroid alcohol additionally scale back risk of heart attacks and other heart diseases.

Cancer Predator
Regular consumption of almonds conjointly prevents giant enteral cancer. It’s believed to be the cancer specialist.
It contains fiber and facilitates to detoxify our body and swish the system. It additionally forestall and lower down the dangers of carcinoma.

Reduce Birth Defects
High vitamin B helps to market healthy cell and tissue growth of foetus to cut down birth defects.

Prevent polygenic disease and vas Diseases
It regulates the aldohexose absorption and scales back glucose spike.

It contains macromolecule and fiber that scales back hunger and you’ll be able to feel full for a long time by scale back feeding less calories for weight loss. Furthermore, It is rich in zinc and protects brain cells from atom harm. The convenience of Vitamin-B6 assists the metabolism of proteins to repair neuron.