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.

"Curb Bad Breath and Boost Your Confidence: A Comprehensive Guide to Conquering Halitosis"

 Halitosis, or bad breath, can be caused by various factors such as poor oral hygiene, certain foods, dental problems, dry mouth, and underlying medical conditions. While a healthy diet alone cannot completely eliminate halitosis, it can certainly help improve your breath. Here are some dietary tips that may help:

1. Stay hydrated: Drink plenty of water throughout the day to keep your mouth moist and prevent dry mouth, which can contribute to bad breath.

2. Increase your fiber intake: Include fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes. Fiber-rich foods can help stimulate saliva production, which can reduce bad breath by washing away bacteria and food particles.

3. Consume probiotic-rich foods: Probiotics are beneficial bacteria that can help improve digestion and reduce the growth of odor-causing bacteria in the mouth and gut. Include foods like yogurt, kefir, sauerkraut, and kimchi in your diet.

4. Limit sugary and acidic foods: Foods high in sugar and acids can contribute to the growth of bacteria in the mouth, leading to bad breath. Limit your intake of sugary snacks, sodas, and acidic foods like citrus fruits.

5. Eat crunchy fruits and vegetables: Chewing on crunchy fruits and vegetables like apples, carrots, and celery can help remove plaque and debris from your teeth, reducing the chances of bad breath.

6. Avoid strong-smelling foods: Certain foods like onions, garlic, and spicy dishes can leave a lingering odor in your mouth. Try to minimize their consumption, especially before social situations.

7. Include green tea: Green tea contains polyphenols that can help reduce bacteria in the mouth and freshen your breath. Drink a cup of unsweetened green tea after meals.

8. Fresh herbs and spices: Chewing on fresh herbs like parsley, mint, or cilantro can help mask bad breath temporarily. They also have antibacterial properties that can be beneficial.

Remember, maintaining good oral hygiene practices like brushing your teeth at least twice a day, flossing regularly, and visiting your dentist for routine check-ups are essential for combating halitosis. If bad breath persists despite dietary changes and oral hygiene, it's advisable to consult a healthcare professional to rule out any underlying medical conditions.

"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.

"BOOSTING BLOOD PRESSURE- THE ROLE OF DIET IN MANAGING LOW BLOOD PRESSURE"

 Here are Ten tips on how to incorporate blood pressure-boosting foods into your daily diet to help manage LOW BLOOD PRESSURE:

1. Increase Sodium Intake: Sodium can help raise blood pressure, so consider adding a moderate amount of salt to your meals. However, it's important to consult a dietitian to determine the appropriate amount, as excessive sodium intake can be harmful to those with certain health conditions.

2. Consume Fluids: Staying hydrated is essential for maintaining blood pressure. Drink an adequate amount of fluids throughout the day, including water, herbal teas, and low-sodium broths.

3. Eat Small, Frequent Meals: Instead of having three large meals, opt for smaller, more frequent meals throughout the day. This helps prevent drops in blood pressure that can occur after consuming a large meal.

4. Include Healthy Fats: Incorporate heart-healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These can help promote healthy blood pressure levels.

5. Consume Foods Rich in Potassium: Potassium is known to help regulate blood pressure. Include potassium-rich foods like bananas, oranges, leafy greens, sweet potatoes, and tomatoes in your diet.

6. Increase Protein Intake: Protein can help maintain blood pressure levels. Include lean sources of protein such as fish, poultry, legumes, and tofu in your meals.

7. Opt for Caffeinated Beverages: Caffeine can temporarily raise blood pressure. Consuming moderate amounts of caffeinated beverages like coffee or tea may provide a temporary blood pressure boost. However, this effect can vary between individuals, so it's important to monitor your own response.

8. Avoid Alcohol: Excessive alcohol consumption can lower blood pressure. If you drink alcohol, do so in moderation or consider reducing your intake.

9. Be Mindful of Medications: Some medications used to treat high blood pressure can lower blood pressure too much. If you're taking medications, consult your doctor to ensure they are not contributing to low blood pressure.

10. Regular Exercise is beneficial whether you have high blood pressure or low blood pressure.


Remember, it's crucial 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 are appropriate for your specific needs.

Title: "Nutrition for Back Pain Relief: Foods That Support a Healthy Spine"

 Introduction:

Back pain is a common ailment that can significantly affect our daily lives, making it challenging to perform even the simplest tasks. While various factors contribute to back pain, including injury, poor posture, and muscle imbalances, proper nutrition can play a crucial role in managing and alleviating discomfort. In this blog post, we will explore the connection between food and back pain and highlight some dietary tips and specific foods that can promote a healthy spine and provide relief.

1. The Importance of a Balanced Diet for Back Health:

- Understanding the impact of nutrition on overall spinal health.
- The role of inflammation in back pain and how diet can help reduce it.
- How excess weight can strain the back and strategies for maintaining a healthy weight.

2. Nutrients That Promote a Healthy Spine:
- Calcium and Vitamin D: Essential for bone health and preventing conditions like osteoporosis.
- Omega-3 Fatty Acids: Known for their anti-inflammatory properties and potential benefits for back pain.
- Magnesium: Helps relax muscles and may alleviate muscle spasms often associated with back pain.
- Vitamin C: Promotes collagen formation and supports the health of spinal discs.
- Antioxidants: Protect cells from oxidative stress and inflammation, potentially reducing back pain.

3. Foods That Support Back Pain Relief:
- Leafy Green Vegetables: Excellent sources of calcium, magnesium, and vitamins.
- Fatty Fish: Rich in omega-3 fatty acids, which can help reduce inflammation.
- Nuts and Seeds: Provide magnesium, antioxidants, and healthy fats.
- Berries: Packed with antioxidants and vitamin C.
- Citrus Fruits: High in vitamin C, crucial for collagen synthesis.
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
- Low-Fat Dairy Products: Calcium and vitamin D-rich options for strong bones.

4. Hydration and its Impact on Back Pain:
- The importance of proper hydration for spinal health.
- How dehydration can contribute to muscle stiffness and back pain.
- Tips for staying hydrated throughout the day.

5. Foods to Avoid or Limit:
- Processed Foods: Often high in additives and inflammatory ingredients.
- Sugary and Refined Foods: Can contribute to weight gain and inflammation.
- Trans Fats: Found in many processed snacks and fried foods, they may promote inflammation.

Conclusion:

While nutrition alone may not cure back pain, adopting a well-rounded, anti-inflammatory diet can be a valuable addition to your overall pain management strategy. By incorporating nutrient-dense foods and avoiding inflammatory choices, you can optimize your nutritional intake and support your spine's health, potentially reducing back pain and improving your overall well-being. Remember to consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and health conditions.

Disclaimer: This blog post is meant for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before making significant changes to your diet or treatment plan.

"The Burning Truth: Demystifying Acid Reflux and Heartburn

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder that affects millions of people worldwide. It occurs when the acidic contents of the stomach flow back up into the esophagus, causing a range of uncomfortable symptoms. Acid reflux can occur occasionally for some individuals, while others may experience it as a chronic condition requiring ongoing management. Understanding the causes, symptoms, and available treatment options for acid reflux is crucial for those affected by this condition.

 Making specific nutritional changes can help reduce the frequency and severity of acid reflux symptoms. Here are some dietary adjustments that may be beneficial:

1. Opt for a Low-Acid Diet:
- Choose low-acid fruits such as bananas, melons, and apples, while avoiding citrus fruits and tomatoes.
- Include non-acidic vegetables like leafy greens, broccoli, cauliflower, and cucumbers.
- Limit or avoid acidic condiments like vinegar, ketchup, and hot sauces.

2. Reduce or Avoid Trigger Foods:
- Identify and limit or eliminate foods that trigger your acid reflux symptoms. Common triggers include spicy foods, fatty and fried foods, chocolate, mint, caffeine, and carbonated beverages.

3. Eat Smaller, Frequent Meals:
- Consuming smaller, more frequent meals can help prevent excessive stomach distension, reducing the likelihood of acid reflux.

4. Slow Down and Chew Thoroughly:
- Eating slowly and thoroughly chewing your food allows for proper digestion and can help prevent overeating and excess stomach pressure.

5. Maintain a Healthy Weight:
- Excess weight can put pressure on the stomach, leading to acid reflux. Aim for a healthy weight by adopting a balanced diet and engaging in regular physical activity.

6. Stay Upright After Eating:
- Avoid lying down or reclining immediately after meals. Instead, remain upright for at least two to three hours to allow gravity to assist in keeping stomach acid down.

7. Adjust Your Eating Habits:
- Avoid eating large meals, especially before bedtime. Instead, opt for smaller, well-balanced meals throughout the day.
- Consider using smaller plates and utensils to control portion sizes.

8. Stay Hydrated:
- Drink plenty of water throughout the day to help dilute stomach acid and promote healthy digestion. However, avoid excessive consumption of fluids during meals, as it can contribute to reflux.

9. Consider an Elimination Diet:
- If you suspect certain foods may be triggering your symptoms, you can try an elimination diet. This involves temporarily removing potential trigger foods from your diet and gradually reintroducing them to identify specific triggers.

10. Include Herbs and Spices in the Diet:

 - Ginger, Turmeric, Fennel, Cumin, Coriander, Cardamom, Holy Basil, Licorice are beneficial . Licorice encourages mucin production in the esophagus , providing a protective barrier against stomach acids. 
Remember, everyone's triggers and dietary needs can vary. It's important to listen to your body, keep a food diary to track symptom triggers, and work with a dietitian to develop an individualized plan that suits your unique needs.

Happy New Year and New COVID, fight it.

It's a New Year. We all have new ideas,  new hopes,  new resolution,  new aims for a healthy life. But again a new variant of COVID,  the JN.1 variant. We have fought earlier and we all can fight again. 

We can follow certain rules to boost the immune system. 

1. If you don't feel well or feel tired don't force yourself,  take good rest and enjoy a short break.  

2. Please do not keep complete fasts if you are not comfortable.  Long fasts weakens the immune system.

3. Do not be empty stomach for a long period. Have a good breakfast. Breakfast is the main meal of the day.

4. Senior citizens,  diabetics,  hypertensive people,  please eat proper balanced meal. 

5. Do not eat plenty of fried foods,  refined foods, potatoes. 

6. Include dals, pulses, soyabean,  beans or rajma in your lunch and dinner. These are good source of protein.

7. Ensure to take a cup of whey protein daily. It helps in good gut health. 

8. Do not follow any fad diet such as keto diet, GM diet or any rumored diet if you have low feeling. Eat proper balanced meal.

9. Do not use any food supplements or health supplements without asking medical experts. Excess of metals is likely to harm the body. 

10. Include a cup of curd or yogurt in your daily meal. Curd is a good source of calcium and probiotics. 

11. Cook the non veg food thoroughly.  Uncooked eggs, poultry , fish harbours bacteria which leads to stomach problems. 

12. Avoid raw vegetables or salad if you are eating out and concerned about hygiene. Do not overcook vegetables either. Overcooking destroys the vital nutrients. 

13. Include milk, cheese, rice, bajra, wheat, jowar, Bengal gram, peas, beans, groundnut,  soyabean,  cottonseed oil,  coconut,  sesame seeds, sunflower seeds in the diet. Vitamin E is essential for good health. 

14. Include green leafy vegetables,  cabbage,  carrots,  coriander leaves,  curry leaves,  radish,  spinach,  pumpkin, beetroot  tomatoes, onion,  oranges, papaya in the diet . Vitamin A, C is essential for strong eyes, skin and immunity 

15. Add garlic, ginger, lemon grass, tulsi, turmeric, jaggery in your diet. These are disease fighters.

16. Pray the Sun,  let the sunlight hug your whole body. 

17. Eat well,  eat right. Avoid processed foods. 

18. Exercise, aerobics or dance or yoga for some time. 

19. Sleep well. Good sleep is essential for strong immune system. 

20. Drink water. Stay hydrated but do not drink excess. 

21. Meditate and pray. It helps in good mental health. 

22. Deaddict yourself from alcohol and cigarettes. 

23. Alcohol and smoke weakens the immunity.  Please,  you are precious for the family. Strengthen it.

24. Smile for a reason or no reason. Positivity helps in building immunity. 

Follow these 24 instructions in 2024 to achieve a healthier lifestyle and fight against any variant of COVID.  

Happy Healthy New Year.