Neev Nutrition & Weight Loss Centre

Hi, this is Ushma Chheda and I am from Neev Nutrition and Wellness Centre. We have our 3 centres at Vile Parle, Central Matunga and Ghatkopar. We are in this field since 15 years. Today I am going talk about skin and hair, this is not related to anything regarding weight loss its just focusing on skin and hair. One of the biggest motivations to adopt a more nutritious diet is the desire to improve skin and hair health, a healthy skin reflex how healthy you are on the inside. So what can you do to get glowing skin? We all know we should eat healthily, exercise regularly, distress and of course follow a regular hair and skincare routine. Your skin needs a boost from within to look fresh and glowing your hair needs enough moisture and nourishment throughout the year. Due to environmental factors and lifestyle changes hair tends to lose its luster, in such cases even the gifted requires some help. Although regular oiling and deep conditioning can improve the texture of your hair but what you put into your body will make a great difference. You need to eat the right balance of foods to feed your skin and hair. The vital nutrients it needs to help the skin to stay soft. Be sure to eat foods that include these nutrients often and you will reap the benefits of having a beautiful glowing and healthy hair and skin. Now let's talk about Iron as a first vitamin and ensures that your hair remains healthy by providing it with oxygen, lowering levels of anaemia which is the major cause of hair loss. What are the food sources of iron, the dark green leafy vegetables, beetroot and one of the very most important seed which is called as Garden cress seeds it is also called as Helen in Hindi or Marathi and in Gujarati it is called as asceroe. It is generally given to women, who are lactating, but all the people can use the seeds by soaking it in water and then taking it early morning with lemon, this is the highest source of iron and so it is really benefited. Now Vitamin C and Iron and Vitamin C are to nutrients which are best, when taken in combination with each other. Eating food rich in vitamin C will allow better absorption of iron in the body not only that Vitamin C is a prime food which helps in the production of collagen which is also important for the skin and also strengthens the capillaries that supply blood to the hair shaft. Which are the food sources of Vitamin C the highest as you all must be knowing is awla. We are gifted with awla as our local food and winter being the best season, you should use awla and many varieties could be awla juice, it could be murabba or it could be boiled awla used as an accompaniment in the food. Next is Vitamin E, it acts as an antioxidant it is very essential nutrient when it comes to skin and hair care as a base ingredient it is also used in most of the hair and the skin care products. It’s crucial for healthy hair, it helps in building and repairing hair tissue and also and protecting hair from Sun Damage. Most of the nuts and the seeds are rich in Vitamin E also olives, avocado, asparagus they are rich in Vitamin E. The next most important minerals for skin and hair is Selenium, it maintains the firminance, the elasticity and also prevents acne. Selenium is also helps in the absorption of Vitamin E which is a very important and antioxidant. The most important food sources of Selenium are the Brazil nuts, the walnuts, the wheat germ, onion, whole grains, brown rice and poultry. Vitamin A is again another important nutrient which takes care of the hydration of the epithelial tissue, if you are deficiency in vitamin A you might have dry and flaky skin. Also one of the reason for hair loss is deficiency of Vitamin A. The natural conditioner produced by a body known as sebum, also required Vitamin A for its production. Beta-carotene is the precursor to Vitamin A and it is also an antioxidant which is found in bright red and yellow colour foods. So which are the bright yellow-red colour fruits they are the papaya, strawberries then tomatoes and such fruits and vegetables. Also dark green leafy vegetables a very high and beta-carotene the milk and milk products are again a source of Vitamin A. Omega 3 fatty acids the oil that boosts the hydration of your hair, scalp and skin is provided by Omega 3 fatty acids. This nutrient is also present in the cells that line the scalp, so it is important to add this fat for your diet. Food sources would be avocado, Pumpkin seeds, walnuts, Chia seeds and flax seeds. Let's talk about the second nutrient that is zinc, it is a trace mineral that repairs the damaged tissue and heals wounds. It protects skin from the sun’s harmful ultraviolet rays. A skin may help to prevent the acne and regulate the production of oil in the skin. The richest sources are the highest sources of zinc are taken Pumpkin seeds, ginger, legumes, mushrooms and whole grains. Next nutrient is very important for those were trying to lose weight that is biotin, biotin is responsible for hair growth and increases the volume of hair. Biotin deficiency can lead to discolouration or thin of hair. Why did I say that it is important for people who lose weight because they restrict the potato and rice which are one of the very good sources of biotin? Whole grains, soybean all the barriers that are the cranberries, strawberries, raspberries, brown rice, oats and sunflower seeds are rich in biotin. Another important macronutrient is protein, hair is majorly made up of protein so consuming an adequate amount and quality of protein will definitely make the hair better. If your diet consists of lower proteins you are likely to have hair loss or dry and brittle hair. Eat the right proteins and keep your hair strong. Foods sources would be all the dals, pulses, soybeans, chickpeas, milk and milk products, but remember that having a good quality protein is important as vegetarians for the protein to become good in quality you need to make cereal and pulse combination, so its biological value increases or to have a milk source attach to like for example se kheer or mixing dal and curd combination like chats would be a good combination to make the biological value of the dals better. You must have observed that when you suffer from constipation generally there are some breakouts or pimples which appear on the skin it's because that the toxins are not getting out of the system. A fibre rich diet facilitates your liver and Kidneys to express the toxins from your body easily. It also helps to maintain your hormone balances and thus renders glow to the skin and the hair. Last but not the least is the most important part of Nutrition that is water and it is available for free. For soft and supple skin drinking an adequate amount of water is more important then apply any topical creams are hair thrives on moisture rich environment and water is the best source or best way to quench thirst. Dehydration may result in dry and brittle hair. Institute of medicine has determined that daily adequate intake of water for men are 3 litres and for women is 2.2 litres. So I hope by giving this little information you can always take care of a skin and hair and avoid your visits to the parlours and the specialist. For more information, you can always contact me on lybrate.com. Thank you.

Hi,

this is Ushma Chheda from Neev Nutrition and Weight Loss Centre, we are located in Vile Parle West, Ghatkopar and Matunga. We have been in this industry for 15 years and have almost handled 5000 plus clients, we are having consultation all over the world and also through online. Let's talk about something which all forgets after a weight loss journey, that is how to maintain the weight. We are always seen that people always put on the lost weight after 2 years. So losing weight is a challenge, everyone knows, but maintaining is a double challenge. However, once you reach your ideal body weight returning to your old habits will pack the kgs back on. 80% of people do this mistake. Remember there is nothing called as getting back to your normal routine these old habits have made you fat, so you need to correct them or if you have corrected them, keep it in the same forever. The reason why many people fail to maintain their weight is because they follow the unrealistic diet that is not visible in long term. Do not expect shortcut or fast weight loss, that is the reason you end up doing a soup diet or liquid diet or only fruits diet, always see to it that you incorporate the foods into your weight loss program which you going to use forever, for example, many people stop sugar during the weight loss journey but then restarted it once they have reached their weight, ideal body weight. But I would suggest, cut down on the sugar rather than stopping that. So you would never get back to increase at that level your palate for sweetness will always stay the same. When a person is on weight loss journey, it is always observed the exercise, they walk and also they follow a low cal diet. But the moment they get their weight up to the optimum, what happens they leave walking out, they leave dieting. So the calorie restriction what is there say for example you are working out and your dieting, so the balance or the gap of calories is this much, once you reach the optimum weight this goes down that the exercises stock and food also becomes more. So the gap automatically decreases and that is the reason the weight gain is faster or easier, you do not have to get back into the reverse gear remember that. When you are trying to maintain your weight always have an energy balance say, for example, you have eaten a heavy dinner, see to the next day your intake decreases or your output increases. In this way it is easy to maintain your weight say, for example, one plate of Pav Bhaji is equal to 80 minutes of cycling or 1 plate of idli sambar is equal to 52 minutes of brisk walking, you will always have to see to it that you are listening to your body, your body always give you signal, it becomes sluggish or it becomes you feel a little heavy. Do not ignore it, always have a weighing scale in the house, so that the moment you feel is symptoms have around, you always check your weight and if you are up by 1 or 2 kg this is an alert signal, do not ignore it. Thinking that is this 1, 2 kg because this 1,2 kg you never know it all up to be 5 kg and again getting back to the weight loss of 5 kg is going to be a tedious thing. Losing weight, eating everything is the right way to lose weight, always remember our Thali the Indian culture, especially for vegetarians, is always overloaded with carbohydrate food, the roti, the rice, the vegetables and fruits rich in carbohydrates.

The dal is the protein source also having a high amount of Carbohydrates, so your thali should be balanced. Your dal, your pulses the milk products should be in much more quantity compared to what you are eating. Having a high protein diet always helps to improve your metabolism as well as pulses and legumes keep you fuller, it has high fibre. Fibre is very important to keep you full and also is very low in calories. Another source of fibre rich fruits and vegetables which are having negligible calories, make interesting recipes out of them so that you find your food always interesting. One more very important factor to maintain your way is to deal with stress when you are suffering from stress you end up eating a lot. This is how a lot of people feel better you do not know what is going in the mouth you end up needing cashews, nuts or also chips always see to it that you are finding healthy ways of dealing with stress, especially if you tend to eat when you are anxious instead of hitting the fridge or the couch. When you feel stressed take-up something which freshens you up like soaking in a hot water bath or dial a friend or go for dance classes or just go for a walk, listen to music are simple ways of beating your stress rather than searching food as a comfort factor. Next important topic is portion size, we would never say restrict any food when you are losing weight you will eat whatever you going to eat forever only thing what you have to do is control your portion size. If I like ice cream I can always have two, three spoons and be contended. Consistency is the key to keep your weight off, instead of on and off dieting that ends up with going back to your old habits. It is best to stick with your new healthy diet and lifestyle for good. While adopting a new way of life may seem overwhelming at first, but making healthy choices will become the second nature when you get used to them. Your healthier lifestyle will be effortless and you are able to maintain your weight much more easily. Mindfulness is a key when it comes to maintaining the weight, you really work hard to lose it, remember that.

For more information you can always visit me at Lybrate.com. Thank You.