HEALTH DOCTOR

                               

  HEY! WELCOME TO MY BLOG.

In this running life,everyone should take care of themselves and always keep themselves fit,energetic and healthy. So we have to take care of proper diet with calories and exercise to keep our body fit.

             

If you follow this chart properly then you will not have any vitamin deficiency:

 An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. So let's know which general thing we should keep in mind and make our chart and know what is useful for the body:

First of all, when we wake up in the morning, we should drink warm water first after getting fresh. By doing this, along with improving the digestive system of our body, we will also get rid of many stomach diseases. after drinking warm water then we eat hand fulls dryfruits like( almonds,cashew,rasin,peanuts etc.. (300calories  ) its rich in  highprotein ,vitamins and minerals. 

BREAKFAST- roti vegetables/bread peanut butter/bread jam/egg whites/ oats/banana/idli/upma/egg omlet (350 calories)

Today's generation my heart problem and joint pain has become common, that is why we need to eat omega 3 in large quantity to cure it. peanuts, flaxseeds( for vegeterian) and salmon fish( non vegeterian ) rich in highly omega-3 . dibetis patient can have omega 3 tablets.

  Salad is very good and important  for us because it contains many vitamins and minerals along with antioxidants.

MIDMORNING- salad/banana shake /any types of seasonal fruits like amla apple orange grapes etcc which also rich in vitamin-c /some dates/optional-  add such natural supplements like : whey protien, multivitamin etc.. (200 CALORIES)

LUNCH-  rice, dal, all greeen vegetables curry, nonveg may whatever you like ,panner, curd, salad,palak saag etc... but sometimes must  add black beans , kidney beans, chole,green mutter,soyabeans (high fibre and high protien ). ( 500 calories)

EVENING- oats/dates/banana shake/bread peanut butter/green tea(300 calories)

DINNER- roti ,dal, vegetables with black beans , kidney beans, chole,green mutter,soyabeans + MILK WITH HALDI POWDER   

                    OR

 MILK WITH ASHWAGANDHA(Withania somnifera) SHATAVAR(Asparagus racemosus) SHWET MUSHLI(Chlorophytum borivilianum) it helps improve our stamina, strength and boost both testosterene hormone. If girls daily using shatavar then it helps for skin glowing and boost stamina. (400 CALORIES)

DO YOU KNOW:  Milk is a heavy thing, it takes 2 hours to be digested, so drink 1 hour of milk after dinner, this will keep your digestive system fine. There is also a right time to eat fruits, such as from 10 am to 4 pm, if you eat after that then there will be stomach irritation and digestive problem

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MUST ADD ORGANIC SEEDS LIKE:  flaxseeds, seasame seeds, pumpin seeds ,chia seeds, sunflowes seeds .these seeds are reaaly amazing because its rich in high fibre,omega 3 and also helps for weight loss.

WORKOUTS:

Nothing will happen even by taking a proper diet, so workouts will have to be done accordingly.  If you felt tired after a workout, then yoga  and medidation was the best option. Because of that, all the tiredness and fat of the body goes away.

ACCUPRESSURE POINTS:

Accupressure is one such thing, with the help of which we will get results in few minutes and it is very beneficial for our body.

Just 3mins press :

Thumbnail(stress , tension, anxiety relief)

Hand valley (headache, focus study, Don't toothache,)

Inner gate(insomnia, heart beat healthy)

Neck point with deep breath 🫁 (headache,and for healthy eye)

Above eyebrow( for good study)

Third eye( memory boost )

Sun point (side head) [relaxing]

Upper Middle lip ( destroy lazyness , fresh feel)

Below thumb(liver,spinal cord,chest ,baily)

Medidation/mudra( omm) deep and focus breath [ tension free]