Amazing Facial Exercises to Reduce Fat from Face!!

 A well-rounded physical fitness routine is a key component to living a healthy lifestyle. But we typically neglect to work out the very muscles people see the most — our faces. Just like the rest of your body, more than 57 muscles in your face and neck require exercise to stay toned and fit. These simple facial exercises can help you strengthen facial muscles, get a slim face and even combat signs of aging.

 

Our faces have approximately 52 muscles and these are no different from those in the rest of our bodies. Facial muscles too become weak and flabby if you don’t exercise them.

 

Here are some facial exercises you need for a slimmer and wrinkle free younger face.

 

The Brow-Raiser

Perform this facial exercise regularly to keep your brows up where they belong:

·         Put your index and middle fingers together in a closed peace sign

·         Rest your fingernails over your brows and gently push the skin down

·         Lift your brows up and down, while creating resistance with the weight of your fingernails

·         Repeat 10 times

 Complete 6 sets

The Cheekbone Lift

Facial exercise can help you get a little closer. Trade in flabby, fat cheeks for defined cheekbones by following these steps:

·         Place your fingers over each cheekbone

·         Gently lift the skin until taut

·         Open your mouth to form an elongated “O”; you should feel resistance in your cheek muscles

·         Hold for 5 seconds

·         Complete 10-15 sets

 

The Jaw Flex

A double chin can make you look heavier and older than you really are. Trim face fat and get a more defined look with this face workout:

·         Tilt your head back until you are looking at the ceiling

·         Move your lower lip over your upper lip as far as you can; you should feel this in the jaw muscles near your ears

·         Hold for 10 seconds

·         Complete 10-15 sets

 

The Puffer Press

This facial exercise will help reduce the very un-funny appearance of laugh lines around your mouth. Here’s how:

·         Close your mouth and puff up your cheeks

·         Move the air from one cheek to the other

·         Repeat for 30 seconds

 

Fish Face Exercise

Fish Face exercise tones the cheek muscles giving you toned cheeks. Here’s how:

·         Suck in your cheeks and lips.

·         Stay in this posture for 5-8 seconds

·         Hold on and then repeat

·         Repeat for 10 times

 

Incorporate facial workouts in your daily pattern to see effective results. For a personalized diet plan book your appointment with us. Mail us at nourish.nurture20@gmail.com

Tips to Reduce Belly Fat!!

Losing abdominal fat or belly fat is a common weight loss goal. Abdominal fat is strongly associated with type 2 diabetes & heart diseases. You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity.

Here are tips to reduce your belly fat

ü  Eat more Protein: Consume good quality of protein everyday helps in reducing your belly fat.

ü  Have small meals: Eating small meals help in weight loss.

ü  Eat more fiber: Viscous Fiber is soluble fibers that help in weight loss by keeping the stomach full for long time. Try to include plenty of high fiber foods in your weight loss diet.

ü  Reduce Carbs intake: Reducing consumption of simple carbs can help weight loss as well as reducing tummy fat.

ü  Don’t have any Added Sugar: Aerated beverages, as well as many packaged foods contain added sugar which contributes to your tummy fat

ü  Go for Aerobic Exercises: You can follow aerobic exercises that not only cut down belly fat but also help in building body stamina & boost body’s energy levels.

ü  Take 8 hrs of Beauty Sleep: Studies have shown that fat accumulates around the waistline due to sleep irregularities.

ü  Don’t drink too much Alcohol: Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation.

For a personalised diet plan book your appointment with us. Mail us at nourish.nurture20@gmail.com

Foods for Healthy Hair!!

Diet plays an important role in keeping your hair healthy. The foods you eat have an impact on the growth, strength and volume of your hair. Many people want strong and healthy hair, especially as they grow older. Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.

 

Although you can’t change factors like age and genetics but diet is one thing you have to control over. In fact consuming a diet lacking the right nutrients can lead to hair loss. Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. On the other hand, eating a balanced diet with the right nutrients can help to promote hair growth, especially if you are experiencing hair loss due to poor nutrition.

 

Which nutrients are in foods for hair growth?

There are multiple nutrients that encourage hair growth:

·         Biotin: B - complex vitamin which may help hair grow and strengthen

·         Vitamin D: It can help to stimulate your hair follicles that have become dormant

·         Vitamin E: It's potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia

·         Iron: Iron deficiency has been linked to hair loss

·         Vitamin C: It makes it easier for your body to absorb iron

·         Omega-3 fatty acids: Anti-inflammatory effects can counteract any inflammation that's causing hair shedding

 

Ø  Here are the best foods you can eat to promote hair growth:

 

1.      Eggs: Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. Biotin is essential for the production of a hair protein called keratin and protein is the building block of hair. A deficiency in either of these nutrients has been linked to hair loss.

2.      Berries: Berries are loaded with beneficial compounds and vitamins that may promote hair growth. This includes vitamin C, which has strong antioxidant properties. Strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth.

 

3.      Fatty Fish: Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair.

 4.      Spinach: Spinach is a healthy green vegetable that is loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth. A deficiency in these nutrients may result in hair loss.

5.      Avocados: Avocados are delicious, nutritious and a great source of healthy fats, which appear to be crucial for hair growth. They are also an excellent source of vitamin E, which may promote hair growth.

6.      Sweet Potatoes: Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health which helps aid sebum production. Additionally, it has other factors that may help speed up the rate of hair growth.

7.      Bell Peppers: Sweet peppers are an excellent source of vitamin C, which may aid hair growth. Sweet peppers are a rich source of vitamins A. These two nutrients that help ensure hair stays healthy and that may aid hair growth.

8.      Nuts & Oil-seeds: Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth. Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits. You can include flax seed, almonds, walnuts, sunflower seed, and chia seeds.

9.      Soya bean: Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans. A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.

 

 

You can massage your hair with good essential oils like lavender oil, peppermint oil, rosemary oil, castor oil, lemongrass oil, thyme oil, coconut oil, almond oil, olive oil etc

 

Fortunately, correcting a deficiency in any of these nutrients may help to treat hair loss and promote the rate of hair growth. If you think you are lacking any of these nutrients, try adding some of the above foods to your diet.

 

For a personalised diet plan book your appointment with us. Mail us at nourish.nurture20@gmail.com

Benefits of Ice Apple (Tadgola)

Ice apple (palm fruit) is a seasonal fruit of the sugar palm tree and is widely available during the sizzling summer. The fleshy fruit loaded with translucent, juicy fluid has excellent cooling properties. Ice apple is very similar to litchi fruit in texture and tastes like a slightly sweet tender coconut. It provides the perfect blend of minerals and sugars for the body during the summer season.

Ice Apple Nutrition

Ice apple is a low-calorie fruit providing 43 calories per 100 grams, 11 grams of carbohydrates and rich in calcium and phytonutrients. It also contains a minimal amount of fibre, protein, vitamin C, A, E, K, B7 and iron which confers you with a host of healing health benefits.

Some Benefits of Ice Apple

• Weight Loss: A low-calorie watery fruit ice apple is an ideal deal to lose weight. The presence of water keeps you satiated for a long time and help in losing the weight naturally.
• Chickenpox: Ice apple plays wonder if you are having chickenpox. Those who are down with chickenpox needs to add this fruit to their diet.
• Boils & Prickly Heat: Skin problems such as heat rashes and prickly heat are very common in summer. Applying the flesh of ice apple on the affected areas relieves the itchiness and provides a soothing effect. It helps to cool the body & removes the prickly pimples.
• Hydration: Ice apple acts as an excellent coolant and naturally cools the body in the summer and regulates the body temperature. It quenches the thirst and provides energy to stay active throughout the day.
• Boost Energy: Ice apple keeps the glucose levels up & provides the right balance of minerals & nutrients to the body. Ice apple is packed with good amount of minerals sodium and potassium which helps in maintaining the fluid and electrolyte balance in the body. This property of ice apple works best in preventing dehydration and fatigue in summer.
• During Pregnancy: The only reason pregnant women should consume ice apple is because it improves digestion and helps with constipation and acidity problems which is a common occurrences during pregnancy.
• Breast Cancer: The presence of several phytochemicals in ice apple possesses strong antioxidant and anti-inflammatory properties that are beneficial in slowing down the process of ageing and reducing the risk of health problems such as heart disease and breast cancer.
• Stomach Ailments: It is a natural remedy for several stomach ailments and digestive issues; ice apple helps in relieving constipation and promotes bowel movements. It also relieves acidity and stomach ulcers. Ice apple eases minor stomach ailments and nausea that often occur during pregnancy.
• Liver Problems: Ice apple is loaded with potassium and helps in cleansing the toxins out of the body and promotes the liver health.

Caution: Over ripe ice apples may cause stomach aches. The fruit is highly perishable and should be consumed within a day.

For a personalised diet plan book your appointment with us. Mail us at nourish.nurture20@gmail.com

Calcium Rich Foods for Your Children

As a Paediatric Nutritionist, I know parents like you know how important calcium is to kid’s health. You want healthy kids and you want to make sure your children are getting enough. To build strong bones that last a lifetime, children and teens need lots of calcium. About 99% of the calcium in the body is found in bones and teeth. The rest is found in blood where it performs important tasks such as controlling heart rhythm, muscle contractions, making hormones that contribute to energy production.

Why Calcium Rich Foods Are Important For Kids?

For growing children and teens, getting enough calcium is crucial to building bone mass, which may help guard against osteoporosis and fractures later in life. It is very important for a mother to be careful about her kid’s diet as the right amount of nutrition in the growing years ensures good health and fitness later in life.

If your child’s daily diet is low in calcium, then bones give up their calcium to keep your blood levels normal. If this happens day after day, bones can become brittle and can be broken easily. Throughout childhood, bones get stronger & longer.

How Much Calcium Do Kids Need?                                           

According to RDA, Children’s between 1 – 9 years 600 mg / day calcium is needed. Age 10 – 17 years will need 800mg / day calcium.

How to Add Calcium in Your Child’s Diet?                                      

Here are some tips on how to add calcium in your child’s diet.

Ø  Include Milk & Milk Products: Get your child into the habit of eating paneer, cheese, milk, buttermilk and curd in their diet. Daily include at least milk & curd in their diet. Curd has immunity boosting properties and it’s easily digestible. Include fruit milkshake if he/she is fusing over drinking plain milk. Include Turmeric in milk for boosting immunity. Include cheese for breakfast. Cheese slices on whole grain or whole wheat khakra serves as a tasty snack/breakfast food.

Ø  Include Soy foods: Soya bean is a rich source of protein and calcium. You can give soya biscuits, soya cutlets in their tiffin box as snack. Along with that you can give yogurt or cheese slices.

Ø    Include Pulses & Sprouts as snacks: Green moong sprouts mixed with chopped green salad and dressed with grated cheese & curd can be eaten as a snack when the children come back from school. You can give green moong dosa or chilla for breakfast in the form of franky. Most whole pulses are rich in calcium. You can cook rajma, kabuli chana, black chana and chowli with finely chopped onions, tomatoes, cucumber & carrot. Serve it with rice or chapatti. You can make mix sprouts bhel for snack as well.

Ø  Include Green Vegetables: Green leafy vegetables like methi, spinach, shepu, broccoli and radish leaves are rich in calcium. Children would enjoy a spinach soup made in milk along with a grilled cheese sandwich made from whole wheat bread.

Ø  Include Nuts & oilseeds: Almonds and sesame seeds are rich in calcium. Children could enjoy a rice kheer made with milk, almonds, sesame seeds and jaggery instead of sugar. Walnuts, figs, dates and apricots also make healthy snack foods for children.

Choosing a variety of foods will improve your child’s appetite. For a personalised diet plan for your child book your appointment with us. Mail us at nourish.nurture20@gmail.com

Dry fruits a powerhouse of energy and micro-nutrients

To lead a healthy lifestyle, eating meals during regular intervals is very important. Regular eating comes with three main meals and two small meals. When we say small meals, it is usually a mid-morning snack, a mid-noon snack and an evening snack. When mid-morning snack should be eaten two hours post breakfast, mid-noon and evening snacks should be eaten two hours post-lunch and dinner respectively. And it is worth mentioning that dry fruits and nuts are a great option for mid-meal snacking. 

 

So, what are Dry fruits?

Dry fruits are fruits without water. The water portion from the fruit can be removed by sun drying process or by using dehydrators or dryers. After the procedure, the fruit shrinks and get smaller. Dry fruits are popular for their nutritional value and sweet taste and long shelf life. Post dehydration, the dried fruits become a powerhouse of energy and several nutrients.

 

Some of the dried fruits and nuts are

Almonds

Raisins

Prunes

Figs

Apricots

Cranberries

Cashews

Pistachios

Walnuts

These dry fruits and nuts are packed with several micro-nutrients, fatty acids and essential amino acids.

 

Why we should Take dry fruits Daily:-

·         It boosts up energy. It keeps you active and energetic

·         They are Natural Laxative and contain a huge amount of fiber.

·         It is light on the stomach

·         Consuming dry fruits can prevent premature aging and improve skin health. The antioxidants in dry fruits stop free radicals and ensure glowing skin.

·         Keeps extreme hunger at bay

·         Improves metabolism

·         Controls blood sugar levels

·         Dry fruits are tasted enhancer and yummy. So it's excellent to garnish the food.

·         Aids in Weight loss

·         Eating just handful a day will keep you satiated.

 

Benefits of eating dried fruits

Ø  Good for Healthy Heart: Nuts are a great source of omega 3 fatty acids. They are loaded with healthy fats that to help maintain the balance of good cholesterol in the body. Dry fruits and nuts are also a rich source of potassium, magnesium and calcium that help in the management of blood pressure. Studies have revealed that nuts are beneficial in reducing the risks of cardiovascular diseases, strokes, dyslipidaemia, etc.

 

Ø  Immunity Booster: Dry fruits and nuts are loaded with antioxidants, potassium, iron, folate, magnesium; it provides the body immunity to fight against diseases.

 

Ø  Manages Weight: Regular consumption of nuts has help individuals manage their weight better. When nuts and dried fruits are taken in moderation, they are known to provide satiety and maintain energy levels in the body. It works best as a mid-meal snack or can be crushed over foods like muesli, porridge, etc to make the meal more filling.

 

Ø  Healthy Gut: Presence of soluble fiber in dried fruits acts as a probiotic to the micro flora present in the gut, thus improving digestion. The ratio of good bacteria to bad bacteria should be 85:15. Any imbalance in this ratio can cause gut issues like bloating, acidity, flatulence, constipation, etc and also result in weight gain. Dry fruits like raisins, figs, prunes etc are rich in fiber content that helps in maintaining healthy bowels and relieving constipation.

 

Ø  Build Stamina & Energy: We have already seen that dry fruits and nuts are a powerhouse of energy. Dried fruits like raisins, prunes, dates are rich in iron, B-complex, vitamins, copper, etc that help you to maintain an optimal level of hemoglobin. This can be very helpful for individuals suffering from anemia. Nuts like almonds, walnuts, cashews help to build stamina; hence it becomes one of the best pre-workout meals.

 

Ø  Brain Health:  Dried fruits and nuts have shown to improve memory. They are rich in Omega 3 fatty acid that helps in fighting anxiety disorders and depression. Few nuts like pistachios have the presence of melatonin which helps in regulating sleep disturbances.

Ø Skin scrubbing: We often hear about face packs or scrubs like apricot scrubs, walnut scrubs, almond scrubs, etc. If the application of such scrubs and packs can help your skin look younger and radiant, then imagine what it can do to your body when you include in your diet. Nuts like almonds help in the removal of dead skin cells whereas walnuts are known to prevent dry skin.

Ø  Bone Health: Nuts are rich in calcium, phosphorus, etc which help in maintaining bone mineral density. This helps in the prevention of bone loss. 

 

The best nuts are mixed nuts which are lightly roasted and unsalted. Dried fruits and nuts can be included in a variety of recipes to enhance the taste and add crunchiness. Instead of consuming almond on its own, you could combine them with your meals as this would help to lower the glycemic index of the accompanying food. Add sliced or chopped almonds to salads, pasta or vegetable gravy. About 4 - 5 pieces of walnuts is the recommended quantity that can be consumed on a daily basis. Grind them and mix it with chapatti dough or use it in thicken soups, gravies, sauces, and stew.

 

Note: If you have a nut allergy or any sensitivity towards dried fruits and nuts, then please avoid consumption to prevent allergic reactions like rashes, stomach cramps, etc.

 

So, friends, there is no reason to think twice to include dry fruits in your daily diet.