Physical Wellness

Definition of Physical Wellness

Physical wellness means to provide your body with a proper daily basis which provides the necessary nutrition nutrition like vitamins, minerals, fiber as well as proper daily workout.Obtaining an optimal level of physical wellness allows you to nurture personal responsibility for your own health

Rout of physical wellness

•          Nutrition
•          Healthy  eating habit
•          Daily workout 
• Engage in physical activity everyday for 30 minutes. You may break up your daily 30 minutes into 10 minutes bouts.
• Use stairs instead of the elevator or escalator and walk whenever possible.
• Learn to recognize warning signs when your body begins feeling ill.
• Eat a variety of healthy foods and control your meal portions.
• Maintain a regular sleep schedule and get between 7-9 hours of sleep each night.
  

Intellectual wellness

Definition of intellectual wellness

Intellectual wellness means that we have knowledge from our knowledge, with the right knowledge we have, how much influence we can have on the people around us, with our knowledge, how can their lives create a positive energy and along with our circumstances of tomorrow When we look at it, it also depends on our intellectual It is said that we should never boast of our little knowledge, always keep on learning new things.Should always have a learning attitude

Rout of intellectual wellness

•          Read the books biography
•          See the motive video
•          Attend the seminar for the motivational speaker 
•      Be open-minded.
•      Listen. When you participate in active listening you are able to fully comprehend the information that is being given to you.
•      Pick up a hobby. Hobbies are great ways to increase your skill set. They can also be fun
  

Spiritual Wellness 

Definition of Spiritual Wellness

Spiritual well-being means that we have knowledge of our inner soul. This field of goodness allows us to find the meaning of our life events and define our personal purpose. Proper treatment should be maintained with people of various religions living around them. A person with his knowledge can throw a lot of positive light on people's lives.

Why is spiritual wellness important? 

Spiritual well-being not only reveals the meaning of living your human life but it allows you to appreciate your life experiences. When a man takes the meaning of his life, he develops an equal harmony with the world outside and inside, in simple terms, balances the spiritual welfare.

Rout of spiritual wellness

1. Meditation 
2. spiritual discourse 
3. Be curious If something happens that makes you even a little curious, take a little time to explore the experience a little more deeply.
4. Read the book inner knowledge
   

  

The biggest reason for not gaining weight gain?

Most people who want to gain weight often complain that even after doing everything, the weight is not increasing, some people are unable to eat even more than they want, their stomach is filled with small amounts of hymns. If some people do not feel hungry, some people do not think that they have eaten and drank under the weight of digestion.Some people have a misconception that eating more or eating junk food will increase the weight quickly but junk food will not only increase the weight but will increase the fat in the stomach, which will cause the body to spread to the wrong shape, due to lack of nutrition, due to its excessive use, the stomach kidneys There can be many serious diseases related to liver and skin.

There are many problems even when the weight is low?

• low immunity 
• Bone weakness
• Vitamin deficiency
• Difficult to fight diseases
• Slow growth
• Anemic
• Kidney disease
• Irregular period
• Flame energy
• Dry skin
• Fatigue
• Depression

How to fast weight gain 10 kg with in 1 month

Thee things follow the below: 

• high calories & high carbohydrate 
• healthy lifestyle 
• exercise 

By the way, more calories are needed to weight gain , but today we will tell you that you can gain weight fast by eating less amount of health nutrition, today we will know about some of the things that we eat daily in our diet. Inclusion not only will stop the weight gain rapidly, but the physical body strength as well as the skin and hair growth will be significantly different.

Weight gain along with strength in the diet:

• Healthy fats 
  
• healthy calories 
  
• carbohydrate 
  
• protein rich food 
  

1. full fat curd and full fat milk When we go to sour curd, then the cream layer is frozen on it. This cream is very useful in gaining weight, it is very useful in daily consumption with creamy curd and milk before going to bed, both of these are healthy fat. There is a very good source of which, due to regular use, there is a difference in the body due to the excess of calcium, along with weight, makes our bones strong, besides health. Fat can be three times peanut butter and mayonnaise week to increase Healthy calorie peanut butter It is made from peanuts and mayonnaise eggs made from vinegar lemons and oil. Peanut butter should be consumed daily and you can take mayonnaise 2 to 3 times a week like a salad sandwich paratha or chutney as a meal, in less time you can gain a lot of weight. Along with increasing, it is also very useful for increasing strength, the use of native ghee in bread and vegetables is very good in daily meals.Apart from this, eat dry fruits and nuts soaked in breakfast in the morning, after drinking them in the water everyday by drinking almond nut figs and raisins. Consumption of water-soluble dry fruit affects the body very quickly. It contains many types of vitamins, minerals and fats, which along with weight gain, have great benefits for skin and mind and eyes.
2. Chia seed can be consumed along with fruit juice for protein. It is very beneficial for weight loss as well as weight gain, due to the high protein content, they contain stamina and energy in plenty. Eat chia seed after breakfast every morning with seasonal fruit such as orange seasonal pomegranate pineapple or mango juice, fruit juice has a higher calorie and high health sugar content than raw fruit, hence instant energy from drinking juice And help increase weight gain To consume chi seed with juice, soak a spoonful of chia seed in a cup of water and after 1 hour, mix it with juice 
3. Include protein and eggs in your diet 2 to 3 times a week in the evening time of protein. Apart from this, boiled potatoes and gram are very useful for fast health fat gain, they contain protein potassium and healthy carbs which increase body weight in healthy way and always eat potatoes and gram by boiling them. Tailored intake of gram and potato may increase their fat and cholesterol.
4. For regular weight gain, it is important to increase your calories as much as you consume calories throughout the day. To boost regular calories, include dates in your diet. Healthy are full of calories and carbs. It also imparts inner strength as well as heart-mind function.
5. Ashwgandha is a great Ayurveda supplement for lean and weak people. Ashwagandha is being consumed by many people today for rapid weight gain, it also increases our brain hormones and sperm, those who have not been gaining weight for a long time. Ashwagandha milk should be consumed daily with milk at night.            

Summary 

Along with all these things included in the regular diet, we should also do a lot of workouts. The effects of the things we eat have an effect on our body only when we do regular workouts, then the power to consume food nutrition from our body Increases and when our weight increases, body fat smile growth increases the right shape. Those people who do not eat or eat food should exercise daily, if you can go, then it will be much better, but if you cannot go then light-heated speech One should do light-hearted walk or a little exercise, due to lack of sleep many times, our body's internal activity from digestion to brain function is very bad, so get good sleep for 7 to 4 hours at night and throughout the day. Drink as much water as possible.

Weight management 

Weighting Management Nutrition Science Awarding The parameters of our body should be WHO recordings. The weight of our body should be according to the height, nor should we eat our daily eating habit healthy food.

Which types of healthy food in our daily habit?

·         List 1 : Foods to eat every day  

• Dark Leafy greens
• Nuts
• Carrot
• Green tea
• Whole grains
• Fruits

Whole grains are rich fiber and will keep you fuller longer. Nuts are a good source of protein, and fruits have antioxidants and resveratrol, know to promote longevity.  Carrots are great for eye sight, green are healthy & low calories.

·         List 2 : Foods to eat 3 times  a week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

Sardines are high in protein, and omega 3 fatty acids, which are very good for your heart or the tiny bones, contain calcium, Tofu is a low calorie protein source, and has more protein ground beef Cauliflower and broccoli are praised for their cancer fighting properties. Yogurt  is a great source of calcium.

·         List 3 : Foods to eat once a  week

• Red meat
• White starch
• Desserts

Alton brown‘s motto is , “ if you’re going to have one drink , make it count . So you should choose a dessert or drink that you really love and saver it. Be smart about your protein.

·         List 4 : Foods to never eat       

• Soda
•  Processed meals
• Canned soup
• Diet anything

           Artificial sweetener  found in diet drinks have been proved to be addictive, so you don’t want get hooked on diet drink. They also cause the body   to release more insulin, and that will lead you to storing body fat.

Overweight 

Definition of overweight  

overweight is defined as when the height of a person's weight height is high. And if the structure of the body is not in a proper shape, then it is called a overweight. The main reason for this is that in the 21st century, the physical work of the human being has reduced, today in the world of internet, everything sitting at home is getting the solution sitting at home and in the world of the run race today, the person is not paying attention to the food. The habits and routines of the people have changed a lot.

please see the weight chart

 

What is the reason for increasing weight?

• Do not eat on time

• Not eating healthy food

• Bad Habit for Junk Foods

• High Calorie Food Intake

• Lock of Exercise, Yoga

• Lock of Nutrition Foods

Do you have trouble losing weight?

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place.The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way. Either way, there are several factors that can affect your efforts to lose weight. These include making changes to your diet, exercise, and lifestyle.

There are tools and tips that can keep you on track. In addition, you should know what not to do. Talk to a nutritionist/dietitian before you begin a new plan. They can help you customize a program and safely monitor your progress. Keep in mind, even small changes can make a big difference in your health. When it comes to weight loss, there are 3 important facts you should know in advance. The first is your weight. The second is your body mass index (BMI). Your BMI is based on your weight and height. The third fact to know for weight loss is waist circumference. Body fat often collects in your stomach area. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool.

How to lose weight fast on base science base?

• First of all, correct your routine.

• Drink well water or normal water in the morning.

• Check your calories, how much extra calories are going into the body.

• Add Nutrition Diet to Flame Calories.

• Most important daily at least 30 to 45 minutes. Exercise

Weight lose diet chart below :

                                                                                        Monday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea and  Sprout / broccoli
2 to 2:30 pm  lunch	1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
5 to 5:30 pm	1 cup vegetable soup/ juice
8 to 9 pm Dinner	1 cup pumpkin + 1 chapatti + salad

                                                                                        Tuesday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea, 1 onion stuffed chapatti + 1/2 cup low fat curd
2 to 2:30 pm  lunch	1 cup moong dal/ chicken curry + 1 chapatti + salad
5 to 5:30 pm	1 cup pomegranate/coconut juice
8 to 9 pm Dinner	1 cup beans + 1 chapatti + salad

                                                                                        Wednesday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 2 besan cheela + 1/2 cup low fat curd
2 to 2:30 pm  lunch	1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
5 to 5:30 pm	1 cup tomato soup/any fruit juice
8 to 9 pm Dinner	1 cup carrot peas vegetable +1 chapatti + salad

                                                                                        Thursday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
2 to 2:30 pm  lunch	1 cup rajma curry + 1 chapatti + salad
5 to 5:30 pm	1 cup vegetable soup/any fruit juice
8 to 9 pm Dinner	1 cup parwal vegetable + 1 chapatti + salad

                                                                                        Friday  

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange
2 to 2:30 pm  lunch	1 cup white chana/ fish curry + 1 chapatti + salad
5 to 5:30 pm	1 cup low fat milk (no sugar)
8 to 9 pm Dinner	1 cup cauliflower vegetable + 1 chapatti + salad

                                                                                       Saturday   

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup vegetable poha + 1 cup low fat curd
2 to 2:30 pm  lunch	1 cup chana dal + 1 chapatti + salad
5 to 5:30 pm	1 cup sprouts salad/water lemon
8 to 9 pm Dinner	1 cup tinda vegetable + 1 chapatti + salad

                                                                                       Sunday

Time	Foods Diet

8 to 8:30 am breakfast	Black tea/green tea , 1 cup low fat milk with oats + 3-4 strawberries
2 to 2:30 pm  lunch	1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
5 to 5:30 pm	1 cup fruit salad

Do's And Don'ts 

Don'ts

•  Don't Starve Yourself
•  Don't Drink Ton of Alcohol 
•  Don't Think Short Term
•  Don't Deprive Yourself of Indulges

Do's

•          Regularly Eat Clean, Healthy Foods
•          Drink a Ton Water
•          Create a Meal Plan for Each Week
•          Have Willpower

Coronavirus 

Coronavirus ,  which we also know as Covid 19, is a disease that spreads from one person to another. This virus is so dangerous that the life of a human being spreads, this virus spreads very fast from one person to another. WHO SAYS
It is a kind of pandemic disease that no vaccine or medicine has been made so far.
Coronavirus is not sure whether he started spreading from Wuhan city in china, no one says that Wuhan is from non veg market or bats from Spread.

Symptom of corona virus

• Its symptoms show in 3 to 14.

• If you have a cold, dry cough, fever.

• Body aches and most painful thing.

• Difficulty in taking mother-in-law

• Loss of taste and smell is excessive.

Ways to avoid Coronavirus

• Periodically washing hands for 20 seconds.

• Create social distancing

• Eat a post diet so that your immunity

• Do yoga or exercise.

When is the need for hospitalization?

A person needs to be admitted to the hospital when the person has to face more difficulty in breathing, then it is necessary to recruit him.

How dangerous is Coronavirus?

The number of humans infected with corona virus is increasing day by day and the number of people who die from this virus is also very high.

Let us know which counties have far infected me and the statistics of dying.

Come, how far the number of deaths and statistics in which county

Country	Infected number	Die number.
China	125747	3525
Itli	137760	13567
Briten	159948	17033
Spen	128987	11222
USA	155654	76635
South Korea	152726	11897
Iran	128373	11876
India	5134	131

The World Health Organization has also released information about ways to take precaution for the people.

Upon seeing signs of infection, the person should contact their local healthcare officer or employee. Those who have come in contact with the corona virus infected person in the past will be investigated.

All the patients arriving at the hospital who have symptoms of flu (cold cold and shortness of breath) will be examined by the Health Service Officer.

You have to wait until the test results are out and give yourself to others

The Ministry of Health has issued an advisory on social distancing to prevent the spread of corona virus.

Why social distancing is important?

When someone infected with the corona virus coughs or sneezes, very fine particles of their spit are spread in the air. These particles contain viruses of the corona virus.

These viral particles can enter your body by way of breath when approaching an infected person. If you touch a place where these particles have fallen and then touch your eye, nose or mouth with the same hand, then these particles reach your body.