Summer SKIN splash !!!!!

 

Hello my gorgeous ladies. SO here I am with yet another fun “3 S” recipe to flaunt that glowing skin this summer.

I always vouch for and advise all to stick to seasonal eating. We all know that our “SKIN EATS” and so here is a tasty face pack recipe your skin will LOOOOVVEEE.

Summer Spalsh face pack:-

Ingredients:-

2 fresh strawberries (organic, wisely sourced)- yes as they are one of the highest sprayed fruits.- Contains Vit C which is necessary for collagen formation, Helps lighten the blemishes and acne scars.

Few pieces of fresh cut papaya (organic) – An exfoliating agent, removes dead cells, peels away dry skin.

2-3 grapes (green or black whichever is at home- organic)- Astringent, Rich in antioxidants which help reverse the appearance of wrinkles and dark spots, Contains Vit C which is necessary for collagen formation,

1/2 teaspoon pure, raw HONEY- See the link below

(optional) 1/4 teaspoon dried sew weed / spirulina powder – Emollient, Rich invitations and minerals.

(FOR DRY SKIN) 1-2 drops of coconut oil or almond oil

Method:-

Mash one strawberry, 2-3 pieces of papaya and 2-3 grapes together. Wet face with room temperature water and use these mashed fruits as a scrub massaging in upward motion. Wash face with Luke warm water.

Mix all the ingredients now mashing them really well and apply as a face pack. Leave it for 10-15 mins or till dry. Wash with Luke warm water and again rinse face with Cole water to close the pores. Pat face dry.

Remember to always keep yourself hydrated with lots of water and have these seasonal fruits.

Helpful links:-

Fruitfully Radiant face pack

Know your “HONEY”

Stay close to nature, Stay beautiful

 

 

Let’s Talk Supplements

All vitamin B (8 of them) and vitamin C are water soluble vitamins.

You pour your Vit b’s and C down the drain if you boil your food and then discard the water. 

These water soluble vitamins easily get destroyed by heat used for cooking including steaming, baking, microwave. 

Long period of storage and addition of synthetic chemicals also destroys these vitamins.  According to DR. Class Ingram “Milk stored in plastic jugs and glass containers looses the majority of its riboflavin- VITAMIN B2 content by the time it’s consumed” – (Ingram, 2004).

 whole, unrefined grains are a rich source of vitamin B1 (thiamine) and B3 (Niacin) but refine the grains into breakfast  cereal, cereal bars, crackers and flours and you will be under a great deal of strain to find B1 & B3 listed on the nutrition label. (Askew, Paquette,2008.

 for these reasons it’s important to buy fresh, whole foods and cook according to traditional practices and don’t throw away the water you have cooked the veggies in. 

POWER PACKED “PUMPKIN”

 

PUMPKIN, apart from being my favourite in every form, is a member of the “GOURD” family and a very nutritious and low in calorie vegetable.  It’s an wholesome vegetable packed with good amount of useful mineral salts, vitamins- carotenoids and minimum amount of carbs. It’s ALKALINE in nature and easily digestible food. Unfortunately it is one of the overlooked vegetable that has become VICTIM of bad rap. ¹‚²

Lets look at this nutrient powerhouse:- ¹

• Low in calorie:-  1 cup of mashed pumpkin is about 49 calories only.
• Rich potassium content:-
  • 1 cup mashed has about 564 mg of potassium.
  • Potassium is very important as the sodium- potassium balance in our body is critical to our well being. Potassium works with sodium to maintain the water balance in the body.
  • There are a number of studies that indicate that people eating diet rich in potassium have low blood pressures when compared to people with lower dietary intake of potassium.
  • Also, several epidemiological studies show association between  increased potassium intake and decreased risk of stroke.
  • According to a few studies, there is a positive association between potassium intake and bone mineral density.
  • Good for Athletes/body builders/power lifters/ strength training athletes since there is loss of potassium from the muscle during exercise and little amount in sweat. Low potassium levels can cause muscle cramping and cardio vascular irregularities.
• Extremely rich in Beta-Carotene:-
  • A power house antioxidant food with 1 cup of mashed pumpkin containing approx 5,000 mcg of beta-carotene.
  • It also contains another type of carotenoid called Alpha- carotene
  • Also beta- cryptoxanthin which has been shown in several studies to reduce the risk of lung cancer and colon cancer as well as some other studies show its effects in reducing Rheumatoid arthritis as well.
  • With more than 2,400 mcg of the carotenoids lutein and zeaxanthin, the ones found in egg yolk as well, pumpkin is good for eye health too.
  • approx 12,000 IU of vitamin A

So based on the above mentioned beta carotene content pumpkin is rich in antioxidants and may help prevent health modalities like heart attacks, cancer and cataract.²

• Other Nutrients:-
  • Little bit of calcium, magnesium, iron and phosphorous
  • approx 2½ gram fiber per 1 cup

Carotenoids present in pumpkin are fat soluble so cooking it in traditional “filtered” oil like groundnut or mustard oil or pure cow ghee (clarified butter) aids in the absorption of these nutrients.¹

I prescribe pumpkin in a portion controlled manner based on my client’s health status (speak with your nutritionist if you have diabetes or other insulin resistance disorder for the correct amount for you). When taken this way every one can include pumpkin safely in their diet.

🛑Remember problem arises when something is overdone. Just because it’s nutritious doesn’t mean you can consume as much as you want.

Like I always recommend- “MODERATION is the KEY”.

 

 

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor for specific medical advice, diagnosis and treatment, advice on diet, herb and exercise.**

 

Reference :-

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

2. Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.

From FAT to FIT- IN a NUT SHELL

Congratulations for deciding to bring on this LIFESTYLE change..

This post is divided into 3 parts. Each part has specific points to help you start and stay on your FAT LOSS and Weight Maintenance Journey. So…. Read on 🙂

Part 1:

To begin with-

1. Seek a well learned professional. Yes, Love yourself enough to not experiment on yourself by blindly following any celebrity fat loss plan, magazine articles on “weight loss” or a relative/ friend/ colleague’s “Weight/FAT loss journey.

YOU ARE UNIQUE. YOU GOT TO BELIEVE IT

2. Remember- Concentrate on one change/Challenge at a time. Master that one and than move ahead. Start with the most easiest change/challenge. Introduce new challenge every 1-2 weeks until that becomes a habit.

3. You need to follow both diet and exercise regimen:-  DIET to loose fat and gain health- instead of jumping on any crash diets, consider the    types of food you eat first (professional help can work wonders here).

4. Exercise to keep it off

5. Relieve your stress through exercise rather than eating/binging on junk.

Part 2:-

The second most important step to learn to achieve optimum fat loss is to Learn

    WHAT and HOW to eat based on your unique self

1. When you go on extreme calorie restriction/calorie deficit diet –

• There is Muscle loss
• There is subsequent  loss of RMR (rating metabolic rate).
• Likelihood of regaining the lost weight.

2. So, to start proper fat loss and to sustain that it’s important to follow these steps.

#1 Eating right should be made a lifetime habit.
#2 Choose wholesome and seasonal and Boycott processed foods.

#3 Fill up on Nutrient rich foods.

#4 Eat 1st class protein at each meal (taking professional help goes a long way here)

#5. Load up on colourful, low starch veggies at every meal.

#6. 1 seasonal fruit 1st thing in the morning and don’t eat fruits with meals.

#7. Drink water and other non-sugary liquids through out the day (fruit juices and low   low calorie sodas don’t count here)

#8 Limit alcohol consumption

   #9 Learning about macronutrient ratio helps (a well learned nutritionist comes in here)

#10 ALWAYS REMEMBER ALL CARBS CONVERT TO SUGAR IN THE BODY. So, The older and less active individuals should consider eating low-moderate carbs.

Part 3:-

       Here are few final tips to achieve effective fat loss and weight maintenance

* 1st thing 1st – SAY FAT LOSS- Not WEIGHT LOSS

* Eat only when hungry
* Eat slowly and only till 3/4 full. Don’t over eat when love something and don’t under eat as well. Eat till almost satisfied.
* Consider reducing small amount of carbs if progress stops.

*NO FAT-FREE foods.
* Keep a food journal till this new lifestyle change becomes a habit.
* Make time to eat. Pre planning your meals makes this achievable.
* Exercising without proper diet delays fat loss.
* Combine aerobic (cardiovascular conditioning- brisk walking, treadmill, swimming, running, cycling) and Anaerobic (weightlifting, sprints) exercises.

YES ladies. Kindly start lifting weights. You do not just need to do cardio till you reach ur goal in order to start lifting weights.” In fact, the cardio activities for ex. Running on treadmill, concentrates only on amount of calories burnt during the exercise & no impact on calorie burning throughout the day, whereas weight training when combined with proper nutrition has tremendous after burn properties and makes the body burn calories for up to 48- 48+ hours(based on workout intensity) post the workout session as the body repairs the micro trauma caused by weight training. So it’s best to combine both types and DON’T wait to start the other.

* Minimum one day rest is necessary as your CNS (central nervous system) needs a break and recuperate.
* Don’t just focus on weight loss. Focus on  changes in body composition.
Focus on behavioural changes. Adapting to new, healthy lifestyle.
Focus on feeling better, not weaker, through proper nutrition and exercise.

Stay strong. Don’t loose control.

  

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor for specific medical advice, diagnosis and treatment, advice on diet, herb and exercise.**