THE CHEEKY DIET: HOW TO SLIM DOWN YOUR CHIPMUNK CHEEKS

 A few days ago a gentleman came to my diet clinic. He wanted to sell some gimmicky diet products. He referred to me as “Obese”. Obese , am I? He reminded me of my childhood. I was born a healthy child and matched the poem

“Rosy lips, teeth within, curly hair, skin so fair. Eyes that twinkle, oh so bright, cheeks that glow with pure delight….”

So what was the problem? I enjoyed my childhood with my cute face. But , I  was rejected from my first fitness center interview stating that I was overweight. OMG! I was only 48 kgs. I cannot change my round face and chubby cheeks which feels like 68 kgs.

In the second interview they confirmed me as a consultant dietitian but I have to hop on the weighing machine . 

But thanks to my knowledge on nutrition, I could work on my facial muscles for a healthy facial nutrition and have smooth wrinkle free skin. Now past 45 years of age, I am happy  with my cute smooth healthy cheeky, round  face which I inherited from my Granny.

I would like to share my “ cheeky diet “ with you. 

FACIAL NUTRITION-

Here are some dietary tips that may indirectly benefit your facial health and weight management:

1. Eat a variety of fruits and vegetables: Consumption of fruits and vegetables provides essential vitamins, minerals, and antioxidants that promote skin health. These nutrients can help maintain a healthy complexion and support collagen production, which keeps the skin firm.

2. Stay hydrated: Drinking an adequate amount of water is crucial for maintaining skin hydration and elasticity. It can also help flush out toxins from your body, which can indirectly contribute to healthy-looking skin.

3. Include healthy fats: Incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and fatty fish like salmon. These foods contain omega-3 fatty acids, which are beneficial for skin health and can help reduce inflammation.

4. Limit sugary and processed foods: High sugar intake and processed foods can lead to inflammation and potentially contribute to skin problems like acne. Opt for whole foods and natural sweeteners in moderation.

5. Consume lean proteins: Including lean sources of protein like chicken, turkey, fish, tofu, dal, pulses and legumes in your diet can support the growth and repair of skin cells.

6. Avoid  alcohol and excessive caffeine: I do not consume alcohol but drink tea. I make sure to drink a glass of water whenever I drink tea .  Alcohol and excessive caffeine consumption in cola drinks, tea, coffee, and energy drinks can dehydrate the skin, leading to a dull complexion and potentially exacerbating the appearance of puffy cheeks.

7. Practice portion control: Controlling portion sizes and avoiding overeating can help manage your weight and prevent excess fat accumulation, including in the facial area.

8. Some exercise and yoga pose helps: Cheek puff exercise, Fish face exercise, Jaw release exercise, Simhasana, Matsyasana are some of the exercises which helps for strong facial muscles and supple skin.

Remember, facial features are influenced by various factors like genetics, bone structure, and overall body composition. While these dietary tips can contribute to overall health, it's important to consult  a  dietitian for personalized advice and guidance.

"Unmasking the Silent Killer : Understanding and Managing High Blood Pressure"

 Here are some tips for managing high blood pressure through diet changes:

1. Reduce Sodium Intake: Limiting sodium (salt) in your diet can help lower blood pressure. Avoid processed and packaged foods, as they tend to be high in sodium. Instead, focus on fresh, whole foods and use herbs and spices to add flavor to your meals.

2. Increase Potassium-Rich Foods: Potassium helps counteract the effects of sodium and can help lower blood pressure. Include potassium-rich foods like bananas, oranges, leafy greens, sweet potatoes, and tomatoes in your diet.

3. Adopt the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting saturated fats and added sugars.

4. Consume More Magnesium: Magnesium plays a role in regulating blood pressure. Include magnesium-rich foods like dark leafy greens, nuts, seeds, legumes, and whole grains in your diet.

5. Increase Fiber Intake: High-fiber foods such as fruits, vegetables, whole grains, and legumes can help lower blood pressure. Aim for at least 25-30 grams of fiber per day.

6. Limit Alcohol Consumption: Excessive alcohol intake can raise blood pressure. If you drink alcohol, do so in moderation. Men should limit themselves to two drinks per day, while women should limit themselves to one drink per day.

7. Control Portion Sizes: Overeating can contribute to high blood pressure. Be mindful of portion sizes and consider using smaller plates to help control your food intake.

8. Reduce Added Sugars: Consuming too much added sugar can contribute to high blood pressure. Limit your intake of sugary beverages, sweets, and processed foods.

9. Be Cautious with Caffeine: While the effect of caffeine on blood pressure can vary between individuals, it may cause a temporary increase in blood pressure. If you are sensitive to caffeine, consider reducing your intake or switching to decaffeinated options.

10. Monitor Your Weight: Maintaining a healthy weight can help manage high blood pressure. If you are overweight, even losing a small amount of weight can make a difference.

Remember, it's important to consult a qualified dietitian before making any significant changes to your diet, especially if you have any underlying health conditions. They can provide personalized guidance and ensure that your dietary changes align with your specific needs.