How to get smooth and glowing skin in easy way

We all want for a transparent and glowing skin. However with nerve-wracking jobs and busy lifestyles, we tend to don’t have enough time to require care of our skin. This negligence leads to skin issues like skin disease, blemishes, dullness, dead skin patches, blackheads, whiteheads and additional. We tend to square measure left full of queries like a way to get glowing skin or even a way to create skin glow? Generally even a way to get truthful skin? a way to become truthful is definitely an issue that has discomposed North American nation for long. For several believe that truthful skin incorporates a glow that no different skin tone will have! That isn’t true in the slightest degree. Having a darker complexion doesn’t mean that you just can’t have glowing skin. It’s time we tend to bust these antique myths. Thus here square measure some easy answers on a way to get flawed glowing skin you’ve got invariably needed.

glowings kin

tips for glowing skin

  • MUNCH ON MIXED CRACKED                                                                                                                                                                                            Nuts are loaded in selenium, which increase skin fluidity  and may decrease disease like  Skin cancer, in step with recent studies. Nuts contain good fats, fiber and protein, they can help make skin supple, smooth and younger looking.
  • CLEAN OFF YOUR MAKEUP BEFORE BED                                                                                                                                                                  Leaving makeup and dirt on skin does not merely clog pores; it will cause excessive condition and even skin dandruff. Make up  can be harmful for Your Skin It covers pores of skin .Remove makeup before bed so that your skin can breathe.
  • DRINK AN EXTRA GLASS OF WATER                                                                                                                                                                         Drink Plenty of water .water helps to remove toxins from the body. Consuming plenty of water gives wrinkle free skin to  you.
  • EAT A HEALTHY DIET AND BALANCED DIET
    Add Vegetables and fruits  in Your Diet .
    Healthy proteins associate degrees wholesome fruits and vegetables go an extended manner toward making skin glow. Add these parts to your diet to ascertain quick results:
    Omega 3 fatty acids: These are found in fish and walnuts, and are notably helpful to your skin.
    Vitamin C :  this could facilitate existing pimples heal faster, so intake variety of servings of citrus fruits and spinach will facilitate.
    Fiber-rich foods: Up to date vegetables, nuts, and unprocessed fruit helps keep a fine balance and to be regular, not sluggish, among the channel area. You will look and feel tired and sickly (headache and abdominal complaints), if you are doing not have regularity of elimination  movements once or plenty of daily.
  • EAT LESS SUGAR AND SALT.                                                                                                                                                                                           Try to consume however 45g of sugar on a daily, and curtail on salty foods. Intake associate degree excessive quantity of salt can build your face look tumid. Eating excess sugar can lead to heart disease, liver damage, stroke, and also increases risk of cancer.
  • TAKE VITAMINS.
    If you are distressed you are not getting enough of necessary vitamins and minerals, try taking nourishment. Vitamins supposed for pregnant ladies are notably helpful to the skin.
  •  WORK OUT.
    Work Out makes your diet for glowing skin as a results of it stimulates blood flow. It is additionally healthy for your body and may cause you to stronger.
    • CLEAN YOUR SKIN –
    Skin cleaning is an important part of your daily routine. Scrub Your Skin to get rid of dead skin .Protect Your skin from pollution ,dirt and direct sun light .

 

Tips in creating your own Weight Management plan

Obesity rates have grown highly and it has become a great health issue all over the world. With junk food consumption in rise from children to adults, people are not able to isolate eating unhygienic fast foods. Today, people have become aware of these things and looking for dietician who will guide them in having proper healthy lifestyle. If you are one who is looking for stabilizing your health and weight, just look at the tips below which will help you in making your weight management program. With advanced technology, there are many apps and health related websites available in front of you. Diet Kundali is here to help you out in making your weight management plan and here it shares you some tips in making your weight management plan.

Usually diet conscious people become aware when it comes to their weight issue, they try to avoid eating fatty food stuffs. For knowing what your body needs is an important term for your weight management plan. Here, you can check out the tips shared by Diet Kundali which is given below:

 

weight management

weight management

  • Regular Breakfast

Early morning meals are important when you are watching your weight. Instead of having breads and sandwiches in your breakfast, you can have a glass of milk. Whole grains like granola, oat meal and whole wheat toast are the best recommended breakfast food for someone who is looking for his or her weight.

 

  • Regular exercises and Yoga

Participating in Physical activities daily is recommended by all Physicians and dieticians. Daily jogging for one hour or doing yoga will help your health and stabilize your weight. Walking is the best exercise for weight loss, as it doesn’t require any equipment. It also grows your energy and stamina level which is quite effective and leads to better for your health.

  • Avoid eating Junk food

These days, Junk food is playing a major role in our lives and turning us as into obesity. Junk food like burgers, Pizzas, hot dogs, French fries and many more just give us a good taste and increases are calorie intake which is not good for your health. For avoiding this food stuff, you can have juices or stop craving them by passing the food corners. You can even eat whole wheat pasta which will help you lower your cholesterol level.

  • Eating more vegetables in your meal

Consuming more fruits and vegetables in your meal providing fiber will keep you and your digestive system happy. Green leafy vegetables are the best recommended veggies for your health as they are naturally low in calorie. It is said having five portions of fruit and vegetable daily will give increase your vitamins and minerals.

  • Consuming plenty of water

Water is considered as world’s best elixir as it has the ability to glow your skin, shines your hair and boosts human immune system. One should daily consume 2.5 litre of water which will also allow you to stop over eating.

 

After you have read the tips shared by Diet kundali, it assures you that weight management plan will definitely work to stabilize your health. Furthermore, if you want to check your nutritional status then you just need to register yourself at this wonderful website and learn more for benefitting your health. For us, your health is important so here you can generate your Diet kundali and can seek guidance from our experts.

 

 

Diet Plan for Pregnant Woman

Optimal Nutrition during pregnancy is very important. A well-nourished woman has good reserves of nutrients that are needed for the growing fetus as well as her own health. A well-nourished fetus has good prospects on the way to good physical and mental health during his life. On the other hand the reverse is also true; an under-nourished fetus has several risks on the way to good physical and mental health during his life. The effect of under nutrition during pregnancy will vary depending upon the nutrients involved. It is not just mere calories that are required for growth of fetus; the development of fetus depends on various other nutrients as well. So it is very! Yes, very important for a new mother to get all the essential nutrients through a balanced diet, the requirement of which is more during pregnancy.

Diet plan for pregnant woman

Nutrients requirement during pregnancy increases because of:

  1. Growth of the maternal tissues, placentas, fetus.
  2. The enlargement of the uterus, mammary glands.
  3. Storage
  4. Increase in maternal circulation blood volume

Diet Chart recommendations:

Protein – The requirement of protein in pregnancy is increased by 30% over the normal requirement and hence it is recommended for moms to take high protein diet and food supplements.

  1. Proteins are the building block of our body.
  2. Proteins are important for Growth and maintenances of muscles.
  3. Proteins requirement for Adult-(1gm/body weight (kg)/day) in pregnancy the requirement is increased by 30%.
  4. Source of Proteins- Milk, egg, Fish, meat, nuts, pulses, whole grains etc.

Vitamins – All the vitamins especially water soluble vitamins [vitamin B, Vitamin C] and other vitamin like Vitamin A, vitamin D and folic acid requirement is increased during pregnancy.

  1. Vitamin A requirement is increased by 25% over the normal requirement.
  2. Source- egg yolk, butter, liver etc
  3. Vitamin C requirement during Pregnancy 85mg/day.
  4. Vitamin C is important to absorption of iron in the body.
  5. Vitamin C increases the immunity.
  6. Source-Amla, lemon, orange, guava etc.
  7. Vitamin D is important because it increase the maternal calcium absorption.
  8. Source- Sun light in the morning ,milk,liver, egg yolk
  9. All Vitamin B (B1, B2, B6, and B12) requirementsare increase during pregnancy.
  10. Source-egg etc.

Minerals

The two most important minerals Calcium and iron needs increase amount during pregnancy.

  1. Calcium is required for the growth and development of the bones and tooth buds in the growing foetus.
    1. Calcium is important for blood clot mechanism.
    2. Source- Milk and Milk products, legumes etc.
    3. Calcium requirement during pregnancy- 1000mg/day.
  2. Woman requires more iron than a man.
    1. Iron requirement during pregnancy 27mg/day.
    2. Source- egg yolk, Liver, green leafy vegetables etc

Although other nutrients like Fatty acids, all essential amino acids, vitamins and  minerals are also as important as above mentioned one, so balance your diet chart keeping in mind overall good health for both mom and fetus.

Diet Chart for Woman’s health

Dietkundali.com gives a lasting tribute to all the ladies of the world for their roles as mothers, wives, sisters, daughters and friends. You alone gave birth to the entire human race. You have a special place in society because nature entrusted this honorable task by giving them a suitable physical structure and nurturing qualities such as love, compassion and sacrifice of self for others.

In the first place, woman is the center of the home and the family life. A home is a home because of you. You tend your home, silently making self-affecting sacrifices for the good of the home. You are a big dreamer. You are your husband’s partner in life and a sharer in all his joys and sorrows, partner as well as counselor. The performance of his duties is as much his religion as hers, and therefore you are also called as his other self. You help your partner achieving the dream by supporting him at every juncture of life physically, mentally and financially. It is because of you, your entire family stays in a good health. But what about your health? Are you preserving good health for your future?

Diet Chart for Woman’s health

According to a study, due to illness, women work fewer days in a year and as a result, lose almost 8-10 %more of their work days than men who men lose only 5-6% percent. Therefore, has a bigger effect on a woman’s income than that of a man. Women’s health expenses have a tendency to increase more compared to men. Back pain is now a day’s very common complain among woman. A Woman is the superstructure of her family’s health, and if the superstructure is weak, the family will be also experience poor health. Healthy woman means healthy family.

Following paragraph indicates some important nutrients which promote overall well being especially for woman. Nevertheless all the nutrients are important, considering your structural needs, following nutrients if made part of your balanced diet would promote optimal health in every stages of your life right from childhood, pregnancy to menopause.

Diet chart for girls in childhood –

The day she comes in this world, the journey begins; the newly born child is feed with precious mother’s milk. This milk protects the child, gives immunity and provides essential nutrients for growth. However as the child grows, she needs additional nutritional food to cope body’s growing nutrient demand. The main nutrients shall include protein, calcium and vitamin C. Woman are prone to bone loss post menopause, so it is important to include calcium and phosphorus rich diet or food supplement so that the calcium is well absorbed to make strong bones. Of course, protein is also required (containing all essential amino acids) to build the bone structure. Vitamin C makes the immune system strong. So when your girl child starts swallowing at age of 6-9 month make sure you include protein, calcium, phosphorus and vitamin C rich food or drinks to build her bones and immune system. When girl child grows to 4 yrs and above, it is recommended to give your girl child a chewable iron supplement or iron rich food.

Diet chart for girls in teen age –

This is the age where menses begins, hormonal changes occurs. Iron loss is predominant and hence food containing iron such as spinach other leafy vegetables and fruits or supplement containing concentrated fruits and vegetables shall be included along with protein, calcium and vitamin C.

Diet chart for girls in adult age – 

Apart from staying healthy, the new demand from this age group is glowing skin. Diet for glowing skin shall include food containing vitamin E, Vitamin C and other carotenoids. The diet in teen age shall be continued to promote optimal health. Abstain from cola, tea and coffee as they hinder calcium absorption. Avoid junk food as they increase the risk of non communicable diseases and also make skin look dull and oily.

Diet chart for woman in pregnancy and lactation –  

Pregnancy is the time where all the requirement of nutrient is increases considerably to feed the fetus. Diet for pregnancy and lactation shall include proteins for growth of fetus, iron, folic acid, calcium, vitamin C, ipriflavone, Omega 3 and fiber.

The process of dissolving bones after the age of 30-32 increases considerably than the process of making bones. Woman should prepare for this inevitable bone loss well in advance. For Indian woman, it is highly recommended to start supplementation of iron and calcium separately from the age of menses.

Diet chart for woman after menopause –

This is the age where menses stops, hormonal changes occurs. The risk for heart diseases and osteoporosis increases among woman if estrogen level is too low. The demand of calcium is increase due to hot flashes. Diet for woman after menopause shall include Soy protein, black cohosh, calcium, Vitamin E, Vitamin C, fiber, Vitamin A. Soy protein has is flavones which has chemical structure very similar to estrogen which supports the heart health and bone mass during menopause. This will thus promote bone health and overall wellbeing during menopause.

Healthy Diet: Benefits of Omega 3 Fatty Acids

Omega 3 fatty acids or fish oil of EFA, are now a days becoming important in the diet chart for healing right from inflammation to heart diseases. From hair, skin to the heart, whole body needs omega 3 fatty acids.  Here is how omega 3 fatty acids impact our organs right from fetus to old age.

Our brain and eyes are made up of omega 3 derivative i.e. DHA. The brain and eyes of humans are very rich in DHA as well as other omega-3 fatty acids. DHA is a major physical component of the brain, and is in fact the most rich omega-3 fatty acid in the brain. Hence pregnant woman from 2nd trimester may include omega 3 EFAs in their diet plan to ensure brain growth and healthy eyes of their child.

Omega 3 Fatty Acids

Omega 3 fatty acids or fish oil of EFA

A recent study has found that regular intake of different omega fatty acids for six months could improve eyes irritation symptoms and cease the advance of inflammation that illustrates moderate to severe dry eye.

A new study shown that a DHA (docosahexaenoic acid) derivative, a main ingredient of fish oil supplements, can pacify and inhibit neuropathic pain caused by damages to the sensory system.

Higher levels of omega-3 fatty acids in the blood of patients who were just starting haemodialysis were very strongly associated with a lower risk of sudden cardiac death . Omega 3 also aids in thinning of blood which is helpful in regulating blood pressure and hypertension.

People living in polar region has lowest mortality in heart disease despite high intake of fats because, their traditional diet is very rich in omega 3 fatty acids than their other counterparts in US, Europe and Asia. When taken with cholesterol lowering food, omega 3 may help in regulating blood pressure and keeping heart health in check. Omega 3 may help in reducing oxidation of LDL cholesterol which is one of the main causes of high blood pressure.

Omega 3s anti-inflammatory properties reduces irritation and swelling, acts as a natural moisturizer that regulates dry skin, helps coping with stress, helps in healing skin damages caused due to excessive sun exposure by working at cellular level. If you are designing diet for glowing skin then omega 3 rich healthy diet or food supplements is the right consideration for you.

Healthy Diet

Healthy Diet

Omega 3 also helps regulates the blood lipids, thus regulating the blood sugar. The pancreas thus regulates the insulin without excessive working. Diabetic diet of a person may include omega 3 along with chromium, fiber and other multivitamins.

The anti-inflammatory characteristics of omega 3 EFAs may reduce the risk of cancer and autoimmune diseases such as lupus and rheumatoid arthritis.

Omega 3 EFAs are modern world’s “Sanjeevani” which is required for our skin to our cell membrane and heart. Hence, it is important that the source from which omega 3 is derived should be free from contaminants and food supplements shall be free from any artificial colour, flavor and preservatives. You may consider following foods in making your diet chart. Omega 3 RDA – 200-500 mg, ODA – 1000-2000 mg

Antioxidants and Health

Antioxidants are compounds which prevent oxidation. e.g.- apple turning brown after cutting, Potato turning brown after cutting.

Oxidation leads to degenerative changes in our body producing free radicals. The process of oxidation has many reasons including stress, pollution, smoking, radiation and junk food. Atom or molecules having with unpaired electrons cause radicals to be highly chemically reactive. Once in the body, the free radical searches for another cell from which it will steal an electron to stabilize itself, this Increases the oxidation of body. When it steals the electron, it turns the victim cell into a free radical. This free radical destabilizes the adjacent cell by stealing electron from it thus producing a chain of free radicals. Radicals, if allowed to run free in the body, may damages DNA, and produce inflammation, premature aging, and may be responsible for cancers. To stop this damage to the cell, these free radicals need to be neutralized.

High Protein Diet

High Protein Diet

Antioxidants like Vitamin A, Vitamin C, Vitamin E, Beta-carotene, Selenium etc help us to protect against FREE RADICAL DAMAGE by neutralizing and scavenging the free radicals thus protecting the DNA.

The normal functioning of cell depends on proper balance of pro-oxidants and antioxidants. The former promoted the release of oxygen to provide the energy needed for cell functioning. Antioxidants help to neutralize and counteract the detritus free radicals. But the natural mechanism may be inadequate some time-specially in pollution, poor environment, radiation, industrial effluent etc.

How to look younger? How to get glowing skin?

How to prevent aging? How to reduce wrinkles?

How to stay healthy in city pollution?

How antioxidants are must for us against free radicals?

The answer lies in Antioxidants. If the body gets antioxidant in a range between RDA and ODA, it is sufficient for a normal person to protect from free radical damage. The amount of dosage depends upon the person, type of environment and his past health record.

Vitamin A– Vitamin a is prepared by the body from beta carotene. Vitamin A is important for growth and development of cell. Vitamin A is needed by the retina in the form of retinol. It stimulates the action of white blood cells which are part of our defense system against external dangers.

Sources

•             Animal food like butter, ghee, whole milk, curd, egg yolk, liver etc

•             Liver oil of certain fish like cod liver oil.

•             Shark fish etc

Vitamin A is great Ant aging Nutrient. Vitamin A helps the skin rebuild tissues.

Vitamin C– Vitamin C is water soluble essential vitamin that is quickly lost from our body. Vitamin C is important for immune system. Vitamin C is very helpful in iron absorption. If taken with iron and folic acid, improves hemoglobin. Vitamin C helps regenerate vitamin E within the body.

Sources

•             Citrus food like Guava, Kiwi (green), Lemon, Broccoli, Berries, Tomatoes etc.

•             Cabbage, Melons, Peas, Peppers, Pineapple etc.

Vitamin C improve the skin texture, Protect against the Skin Discoloration, Healing Wounds. Vitamin C protects the skin from ultraviolet radiation and the effect of sunlight exposure.

Vitamin E– Vitamin E is Fat soluble Nutrient. It helps to protect cell from the damage caused by free radicals. Vitamin E is key for strong immunity healthy skin and eyes.

Sources

•             Nuts (peanut, almonds etc), Seeds like sunflower seed.

•             Green vegetables

•             Vegetable oil

Vitamin E is an excellent moisturizer. It protect against UV rays. It prevents the aging.

How vitamin C and Vitamin E work together in our Body?

Vitamin C is water soluble essential nutrient; Vitamin E is Fat soluble Nutrient. Your cells are made up of two components. Cell membrane and Cell interior. Cell membrane is outer casing of the cell it consist fats. Vitamin E is dissolves in fats; it helps to prevent oxidation e.g. aging in the membrane. Inside the cell consist mostly of water. Vitamin C dissolves in water, it can enter the cell and collect the free radical oxidants. Together these two vitamins protect cell from free radical damage. Vitamin C and E are believed to protect sperms from damage and improved sperm motility.

Diet kundali website is help you for diet for glowing skinhigh protein diet and diet plan so and you find out what is your future health.

Food Supplements

Your Life, Fast Food And Nutrition

The Encyclopedia Britannica defines Nutrition as process by which elements in food are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life. The ultimate goal of nutrition is to promote optimal health and reduce the risk of chronic diseases.

Ayurveda, the 5000-year-old medical system of India, states that poor nutrition is the main cause of disease. This system uses food to heal and prevent illness. Complete nutrition has been always a highlight of traditional Indian meals which was designed perfectly suitable to places, individual lifestyle and seasonal crops.

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However with the course of time, as people are approaching cities for their living, their choice of bread and butter is changing. Today’s city food significantly lacks in nutrients. The food choices people make including their children are high in carbohydrates and fats and very low in other essential nutrients and are essentially governed by taste and not nutrition.

Instant food is scoring over traditional food due to influence of Western countries, and rise in income & subsequent standard of living, convenience, etc. As a result, fast food menus are gaining wider acceptance from the Indians. Currently the growth of fast food industry during 2011-2014 is expected to be more than 30% driven by a growing number of working professionals and increasing westernization. Apart from this, busy life schedule, standardized food, and less time, consuming processes are also fuelling the demand in the industry. As demand for all types of fast food items are consistently on the rise, pizza, burger, and French fries have become the all-time favorite among young Indians.

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About 86 per cent of households prefer to consume instant food over traditional food due to steep rise in dual income level & standard of living, convenience and influence of Western countries. Demand for these food items are growing as people with hectic lifestyles do not want to spend much time in cooking.

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People are consuming more and more empty calories.  An empty calorie has the same energy content as any other calorie but lacks many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, or dietary fiber.

Is there any surprises, why more and more Indians are getting diagnosed with non communicable disease?

So How to select foods what body needs?

Which food is good for body?

To answer in single sentence, select food that completes your body’s nutritional requirements.

You may feel, this a generalized statement. Yes, it is. For the reason, every individual is specially created by god and is different than others. It is very difficult to standardize a common requirement of nutrients for his/her optimal health definition.

What are nutrients?

Nutrients are the nutritious components in foods that animals utilize to survive and grow. They are used to build and repair tissues, regulate body processes, and are converted to and used for energy. Nutrients are categorized in to two types.

  1. Macronutrients and
  2. Micronutrients

Macronutrients provide the bulk energy for an organism’s metabolic system to function, and are required in larger amounts such as water, proteins, dietary fiber, carbohydrates and fats.

While micronutrients provide the necessary cofactors for metabolism to be carried out and are required in small quantities such as vitamins (Vitamin A, Vitamin B group, Vitamin C, Vitamin D, Vitamin E) and minerals (calcium, phosphorous, magnesium, manganese, chromium, iron, copper, molybdenum, zinc, selenium etc.)

How much nutrients my body needs?

There are two limits of nutrients which you should consider while designing your healthy diet.

  • Recommended Daily Allowance (RDA) and
  • Optimum Daily Allowance (ODA)

Lower limit is also called as RDA which you must take through diet or food supplements to ensure that you do not develop any deficiency disease.

ODA of nutrients is the highest tolerable intake your body can cope without any side effects.

For an individual to attain optimal health, his/her values of daily nutrients intake shall be between RDA and ODA to prevent diseases such as aging, heart disease or cancer.

Now to choose fast food or to choose nutritious food is the battle between with your tongue and your mind.  Whoever wins the battle, you are going to get result. That is for sure!