Skin & hairs are reflection of your health. Whenever there is ill health it shows first on skin & hair.
For good health one should have proper food & sleep on time.
Breakfast by 8-9 am, lunch by 1-2 pm, dinner by 7-8 pm.
Early dinner by 7 pm will help you in avoiding metabolic disorders & weight gain.
One should sleep by 10-11 pm; get up in the morning by 6 am, so that you have time to do your activities like exercise, yoga, meditation etc.
Skipping meals or sleeping late & getting late daily, will destabilize the body biological clock, resulting in hormonal imbalance, finally leading to metabolic disorders.
Early morning when you get up, you can have 2 glasses of warm water, one with 1/2 lime squeezed with a dash of honey another with pinch of cinnamon powder.
2 fruits, 2 veg salads & 2 litres of fluids a day is the mantra for healthy diet.
Breakfast choices:
Before breakfast you should have one portion of fruit on empty stomach, papaya is the best fruit to have in the morning.
Breakfast like, 2-3 idli’s or dosa’s with sambar or chutney or chapathi (without oil) with subzi, or vegetable paratha with curd or 2 cups of upma(millets) or poha or pongal (Red rice/millets), sabhudana kichdi or Ragi porridge with milk.
Other breakfast options like whole wheat brown bread with egg & vegetables, Rolled oats or Museli with dry fruits with milk are other options.
After breakfast a glass of milk is a must with a cup of dry fruits like Walnuts, overnight soaked almonds, dates & figs.
Lunch & dinner choices:
2-3 chapathi (without oil), or medium size Raagi ball or 2 cups of Brown Rice/Millets or Jawar roti with a cup of cooked vegetable dry dish (subzi), a cup of Dhal/sambar/Rajma curry or a piece of white meat (chicken or fish) & a cup of curds.
Other options like whole wheat bread sandwich with vegetable & paneer or tofu filling, or Vegetable soup, steamed whole wheat noodles with vegetables or cooked chicken or wheat pasta with steamed vegetables or fish.
Before your meals have a small portion of vegetable salad (Tomato, carrot, beans, broccoli, brussel sprouts, beetroot, lettuce, green or red or yellow capsicum, onion etc) with sprouts/sunflower or pumpkin seeds/walnuts
If you eat salads before lunch & dinner it will help you to quench your appetite, you won’t over eat & it is healthy.
Late night when hungry you can have a small portion of fruit, pomegranate is a very good option.
For weight reduction:
Avoid deep fried food, maida based food like, Bajji, pakoda, samosa, gobi manchuri, pop corn, paani poori, poori, khur khure, pizza, burger, bun, white bread, cakes & other bakery items as they give high calorie with no food value.
Avoid fizzy drinks as it will add unnecessary calories, no food value.
Avoid or minimize cheese, paneer, butter, ghee as animal fat is not good for health & rich in unwanted calories & cholestrol.
Use Sun flower (vegetable oil) or Olive oil for cooking as they are good for health. Minimize oil in your food. One to two tablespoon of oil/day is the right amount of oil one can consume in a day.
Regular eating out at hotel, parties, marriages (food is tasty but oily) will give you lot of unwanted calories thereby increasing your body weight.
Take food from home for lunch & dinner as they are healthy. Eat salads or home food before a party so that you are not hungry thereby you can choose & eat the healthy options.
Avoid alcohol as it each peg or a bottle adds calories in your diet.
Healthy snack options:
Whenever you are hungry, have a portion of fruit or veg salad, as they are least in calories, good in food value with vitamins. OR you can have roasted peanuts, or dry fruits (almonds or walnuts) or steamed sprouts with tadka (Husli in kannada or Ussal in hindi), boiled corn, dhokla, Khandvi, boiled egg, Beans on whole wheat bread toast, Puffed rice with roasted channa or Jal muri, puffed lotus seeds.
One should have 2-3 litres of fluids, like water, tender coconut water, butter milk, milk (min 2 glasses of milk per day), green tea, herbal tea etc.
Green tea is healthy drink.
Always count your calories while eating. For healthy body, one should have at least 2000 calories per day & burn min 200 calories per day.
Exercises:
One should daily exercise; ideally for 1/2 to 1 hr. Cardio exercise is ideal for weight reduction. 1hr of cardio exercise you will lose 200-300 calories.
(Types of Cardio exercises are brisk walking, cycling, jogging, swimming, aerobics, dances of any form, treadmill, cross trainer etc., where body will sweat due to intense exercise). Before doing any exercise, one should do warm up by doing free hand & leg exercises.
Yoga is very good exercise for well being; it does not help in reducing weight but good for mental & physical health. Only Power Yoga is a cardio exercise.
Benefits of regular exercises:
It will reduce anxiety, depression, improves your postures, muscle skin tone, confidence, immune function. Makes you feel better, feel different better about yourself, body
AVOIDING BAD HABITS:
Avoid smoking as it will cause skin aging, darkening; increase the existing skin diseases like psoriasis, Acne,Androgenetic Alopecia, etc.
Alcohol aggravates many skin diseases
Mind control:
Yoga & Meditation is good for mental peace & tension.
Positive thinking is very helpful for mental peace & physical well being.
Good App for calorie management:
healthifyme, myfitnesspal