Nutrition Elixir

*KEY NUTRIENTS TO REDUCE HAIRFALL*

⭐️Most Important
👉 *PROTEIN*
Provides the building blocks (keratin) for hair structure.
📍Sources - Lentils, Legumes, Nuts, Seeds, Oats, Milk & Dairy Products, Peas,Soy & Soy Products, Chicken Breast, Eggs,Fish (Salmon) etc.

👉Other Nutrients :-

1. *IRON*
Delivers oxygen to hair follicles, which is crucial for hair growth.
📍Sources - Gardencress (Halim) Seeds, Green Leafy Vegetables,Dates, Roasted Chana,
Sesame Seeds,Spinach, lentils,nuts,chickpea, Pumpkin Seeds, quinoa,cashews, broccoli, chicken, fish, egg etc.

2. *BIOTIN (VITAMIN B7*
Strengthens hair strands and helps prevent breakage.
📍Sources - Broccoli,Banana, Avocado, legumes, Mushroom,Sweet Potato,Peanuts, Soybean, Almonds, Sunflower Seeds, Nuts, Egg, Salmon, Liver etc.

3. *VITAMIN E*
Protects hair follicles from oxidative stress.
📍Sources - Sunflower Seeds, Almonds, Sunflower Oil, Hazel Nuts, Peanuts, Avocado, Spinach, Broccoli, Red Bell Pepper, Dried Apricots, Olives etc.

4. *ZINC*
Repairs hair tissues and ensures the proper functioning of oil glands around the follicles.
📍Sources - Pumpkin Seeds, Chickpeas, Lentils, Nuts, Whole Grains, Dairy, Fortified Cereals, Oyesters, Shellfish, Red Meat etc.

5. *VITAMIN C*
Aids in iron absorption and is vital for collagen production, which strengthens hair.
📍Sources - Guava, Strawberries, Papaya, Orange, Lemon, Kiwi, Bell Peppers, Broccoli, Pineapple,Cauliflower, Berries etc.

6. *OMEGA 3*
Nourish hair follicles and keep the scalp hydrated.
📍Sources - Chia Seeds, Walnuts, Flax seeds, H**p Seeds, Soybeans,Spinach, Fatty Fish (Salmon/ Mackerel/ Sardines) etc.

7. *VITAMIN A*
Helps the scalp produce sebum, a natural moisturizing oil that protects hair.
📍Sources - Carrots, Sweet Potato, Bell Peppers,Apricots, Mangoes, Cantaloupe, Spinach,Eggs etc.

8. *VITAMIN D*
Important for creating hair follicles and may help with hair growth when levels are low.
📍Sources - Sunlight,Sun dried Mushrooms, Fortified Orange Juice, Fortified Cereals,Fortified Milk, Cheese, Egg Yolk, Cod Liver Oil, Fatty Fish etc.

🩸HOW TO MANAGE BLOOD SUGAR LEVELS

1. Start with a protein-rich breakfast
Skip the sugary cereals! Begin your day with eggs, Greek yogurt, or a protein smoothie to keep your blood sugar steady for hours.

2. Add apple cider vinegar (ACV) before meals
Mix 1 tablespoon in a glass of water before a carb-heavy meal to reduce glucose spikes naturally.

3. Follow the veggie-first rule
Eat your salad or sautéed veggies first. Fiber acts like a shield, slowing down sugar absorption from carbs.

4. Pair carbs with protein & healthy fats
Combine brown rice with fish and avocado, or roti with paneer and veggies to prevent sugar surges.

5. Add cinnamon to meals
Sprinkle cinnamon on oatmeal, coffee, or smoothies – it improves insulin sensitivity and tastes amazing.

6. Choose fiber + protein snacks
Nuts, boiled eggs, hummus with cucumber sticks – all help maintain energy without a sugar crash.

7. Take a 10-minute walk after meals
Just a short stroll after eating can significantly lower post-meal glucose levels.

8. Mini squats or calf raises after eating
If you can’t walk, do quick squats or calf raises near your desk to keep glucose in check.

9. Stay hydrated
Dehydration can make blood sugar rise. Keep sipping water through the day.

10. Sleep 7–8 hours
Poor sleep = higher cortisol = higher blood sugar. Prioritize quality sleep for hormonal balance

11. Green tea or herbal tea between meals
Green tea supports insulin sensitivity and helps reduce cravings naturally.

*𝗗𝗶𝘀𝗰𝗹𝗮𝗶𝗺𝗲𝗿: The content is offered on an informational basis only, and is not intended to be a substitute for
professional medical advice, diagnosis or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you're
currently using, and/or starting any new medication or treatment.

Vegetarians are at risk of deficiency because B12 is primarily found in animal products. This happens because plants don't produce B12 themselves; it's synthesized by bacteria, often found in animal products. So, unless they consume fortified foods or take foods rich in B12 consciously, , vegetarians may not get enough B12.

Listed foods for vegetarians to help you increase your vitamin B12 naturally :

*VEGETARIAN SOURCES OF Vit.B12*

📍Fermented Food - Curd/ Chaans/ Idli/ Dosa/
Kanji/Kimchi/Homemade Pickles/Ambali
📍Nutritional Yeast
📍Dairy Products - Milk/Curd/Paneer/Cheese/📍Butter
📍Walnuts
📍Mushroom
📍Sprouted Legumes
📍Fortified Cereals
📍Chickpeas
📍Soy Products /Tofu
📍Spinach
📍Beetroot
📍Potatoes
📍Avocado

🌜🌠✨️💍𝗞𝗔𝗥𝗪𝗔𝗖𝗛𝗔𝗨𝗧𝗛 𝗗𝗜𝗘𝗧𝗔𝗥𝗬 𝗚𝗨𝗜𝗗𝗘𝗟𝗜𝗡𝗘𝗦

🌙 Fasting doesn’t have to mean deprivation. Let’s make Karva Chauth nourishing and mindful with these pre-fast and post-fast choices. Remember, caring for your body is a beautiful celebration of this special day. 🙏💫

🌹𝗦𝗔𝗥𝗚𝗜 :

🌄Start your sargi with coconut water or chia seeds water (It will hydrate you and prevent headache & nausea)
🌄Have Dates/Figs and some soaked nuts
(stabilize your blood sugar, ensuring you avoid hunger pangs or energy slumps. These are powerhouses give slow-releasing energy, making the fast more bearable)
🌄Have ANY of these :
🔸️1 Stuffed paratha (Paneer,Dal or Vegetable) with curd
🔸️Feniya/Samak Rice Kheer made with jaggery
🔸️Dryfruit Laddoo
🔸️ Moong Dal Cheela with mint chutney
🌄Have fresh fruits like Banana,Apple,
Pomegranate,Pear,Grapes, Papaya, Melons, Cucumber etc at the end of sargi.

🌹𝗕𝗥𝗘𝗔𝗞𝗜𝗡𝗚 𝗧𝗛𝗘 𝗙𝗔𝗦𝗧 :

🌜Coconut water/Milk/Nimbu Paani/Buttermilk (Chaans)/ Handful of nuts (Replenish lost electrolytes)

🌹𝗗𝗜𝗡𝗡𝗘𝗥 𝗢𝗣𝗧𝗜𝗢𝗡𝗦 :

🍱Start with a bowl of Cucumber Salad
🍱 Oats/Missi Roti + Paneer Sabji
🍱 Kadhi (without pakoda) + Rice
🍱 Rajma / Chana + Rice
🍱 Green Moong Cheela
🍱 Ragi Roti + Pumpkin Veg
🍱 Samak Rice + Paneer Veg
🍱 Quinoa Pulav + Moong Dal or Peas Veg
🍱 Yogurt/Cucumber Raita

🌹𝗕𝗘𝗗 𝗧𝗜𝗠𝗘 :

1 Glass Fennel Seeds water or Ajwain Tea or 1 Glass Turmeric/ Saffron/Cardamom Milk

🌹𝗣𝗥𝗢 𝗧𝗜𝗣𝗦 :

✅️Do's
🔸️Eat Smaller Meal Portions.
🔸️Include water ladden fresh fruits for sargi
🔸️Drink plenty of water before starting the fast.
🔸️Prefer homecooked food made in less oily gravies.
🔸️Have protein rich sargi.
🔸️Eat slowly after fast.

❌️Don'ts
🔹️Donot include tea or coffee for your sargi.
🔹️Avoid Fried Food.
🔹️Avoid Overeating.
🔹️Don't consume food which are hard to digest.
🔹️Avoid eating out/outside food after the fast.
🔹️Avoid eating fast.

Stay nourished and honor the tradition in a way that respects both your devotion and your well-being. 🌕❤️

🌼 Janmashtami Fasting Made Healthy 🌼
Fasting doesn’t have to mean feeling weak or tired, it can actually be nourishing! 🪔
Here’s a wholesome vrat-friendly plan with foods that keep your energy steady, your digestion light, and your mood festive all day. ✨💛

Because the right vrat food = more devotion, less fatigue. 🙏🥥

➡️Start your Day with 1 Glass Plain Water.
➡️For Breakfast have 1 Glass Plain Milk with Dry-Fruits or Smoothie
➡️At 12 Pm have 1 Glass Buttermilk without Salt.
➡️For Lunch you can have 1 Bowl Fruits or you can have Makhana Kheer with Added Dry-Fruits.
➡️In Evening have 1 Cup Tea with Makhana or Peanuts
➡️At 12Am (after rituals) you can have Kuttu ka cheela with 1 Bowl Curd and Salad or you can have Samak Rice Khichdi with some Paneer Veggies and Curd.
➡️Last but not the least have 1 Cup Green Tea.

Festivities are here and we want to celebrate it with family and why not ?
Also celebration means good food and" bohot saara meetha"
But we have been working so hard since so many weeks , can we find a mid way between enjoying the festival and not ruining our hardwork.
Well , yes!! Just a bit of conscious effort will make that happen.
Sharing with you some tips to eat sweets mindfully on such occasions.👇👇

💡TIPS FOR EATING SWEETS MINDFULLY THIS FESTIVE SEASON

POINTERS WHILE EATING SWEETS 🍥🍣🥮🍩🍪🥧

1. Opt for sweets which are not fried and then put into sugar syrup like gulab jamun,gujiya,
motichoor/boondi laddoo,jalebi,ghevar, malpua etc. Rather go for rasgulla,kaju katli, besan laddo,coconut laddoo,fruit custard,dry fruits & dates ladoo,anjeer barfi, sevai/makhane ki kheer etc.

2. Limit upto a bite to maximum 1 pc only, DONOT over do.

3. Eat slowly and relish every bite so that you feel satiated.

4. Donot fall for sugarfree options because thinking it to be healthy,most times we end up overeating.

5. Share sweets with your near & dear ones and donate the remaining sweets to underprevileged children. Do not aim at finishing all the sweets post festival.

Many times we forget things, suffer from heavy headedness, tiredness, cannot focus on things and feel disoriented,,its not because we are Idle or Negligent,,,but because we unknowingly suffer from "BRAIN FOG"

Brain fog is not a medical diagnosis, but a term used to describe a range of cognitive symptoms that affect mental clarity, focus, and memory

👉SYMPTOMS :
🔸️Forgetfulness
🔸️Tiredness
🔸️Lack of Focus
🔸️Mental Exhausion
🔸️Slow thoughts
🔸️Trouble recalling informations
🔸️Feeling disoriented
🔸️Feeling spaced out or detached
🔸️Don't feel like talking to anyone
🔸️Headache
🔸️Heavy headedness

👉CAUSES
- Depression/Anxiety
- Stress
- Nutritional Deficiency
- Menopause
- Lack Of Proper Sleep/Rest
- Migraine
- Pregnancy
- Thyroid
- Hormonal Imbalance
- Medicines side effects

👉REMEDIES
🧠 9 Brain-Boosting Habits
To Stay Sharp & Focused

1️⃣ Move Daily
🚶‍♀️ Exercise boosts blood flow to your brain, enhancing memory, focus, and mental clarity.
Try: Walks, yoga, dancing, or any movement you enjoy for at least 30 minutes a day.

2️⃣ Eat Brain-Friendly Foods
🥑 Fuel your brain with omega-3s, antioxidants, vitamins, and healthy fats that protect brain cells and improve mood.
Include: Avocados, walnuts, berries, fatty fish, dark chocolate.

3️⃣ Prioritize Quality Sleep
🛌 Deep, uninterrupted sleep allows your brain to detox, consolidate memories, and recharge.
Aim for: 7–9 hours every night.

4️⃣ Practice Mindfulness
🧘‍♂️ Daily meditation,yoga or deep breathing lowers stress hormones, sharpens concentration, and strengthens mental resilience.
Start with: Just 10 minutes a day.

5️⃣ Stay Hydrated
💧 Even slight dehydration can impair concentration and short-term memory.
Drink: At least 2–3 liters of water daily.

6️⃣ Limit Multitasking
⚠️ Constant task-switching reduces productivity, increases mistakes, and scatters focus.
Try: The Pomodoro technique or scheduled deep work sessions.

7️⃣ Challenge Your Brain
🧩 Keep your mind agile with activities that push you to learn, adapt, and think creatively.
Examples: Crosswords, chess, reading, new skills, languages.

8️⃣ Nourish Social Connections
👥 Regular positive interactions support cognitive function, lower stress, and boost overall emotional well-being.
Make time to: Call friends, join a class, or meet loved ones.

9️⃣ Cut Down Sugar & Junk
🍩 Processed, high-sugar foods can cause brain fog and mood swings.
Choose: Whole, nutrient-rich foods for sustained energy and mental clarity.

EVENING SNACK FOR KIDS TO SATISFY THEIR HUNGER

Kids play outside and come
home hungry in the evening.
They want something quick,
but parents want to feed
them a dish that does not kill
their appetite for dinner. Here
are some ideas you can play
around with.

1️⃣Vegetable Sticks🥕🥒
A snack would be to cut
vegetable sticks like Carrot, Beetroot, Cucumber etc and serve them with Chickpea hummus. It is rich in fibre and protein, and will be light on the small stomachs.

2️⃣Mini ldli🍛
If you have leftover idli-dosa
batter, quickly prepare mini
idli in an appam pan. These
will turn out soft and
delicious.Serve with decent serving of Coconut or Peanut Chutney

3️⃣Roasted Makhana🍚
You can also serve roasted
makhana to kids in the
evening. These will help to
curb their cravings and
improve their overall well-
being.

4️⃣Fruit Smoothies🍹
Fruit smoothies are
lightweight, refreshing, and
nourishing. They will instantly
satisfy the hunger and refuel
your child with energy.

5️⃣Fruit Chaat🍎🍍🍇🍉🍐🍒
Fruit chaat is also delicious,
not to mention loaded with
essential nutrients and
seasonal produce. Sprinkle
chaat masala to make it
more appealing to the taste
buds.

6️⃣Veggie Toastie🥪
Top whole wheat bread slices
with vegetables and cheese.
Toast the slices and serve
them with homemade sauce

7️⃣Corn Chaat🌽
Corn chaat is yet another
easy but lightweight snack
that children enjoy. Ilt does
not kill the appetite for
dinner and nourishes the
body.

Savan Monday Fasting Tips 🙏🙏

As per Hindu religion, the Shravan or Saavan is considered the holiest month of the year. And Sawan Ke Somwar is the most favourable day of Bhagwan Shiva. Sawan Ke Somwar means, the all weekday Monday during the Hindu calendar month Shravan.

Try n follow these tips to be Healthy and Fit during this auspicious Shravan Month & Monsoon season 😊🙏🌹

👉Almond Smoothie for breakfast, topped with nuts, seeds & Fruits or make Chia Pudding with Nuts & Seeds to keep your blood
sugar levels stable.

👉Dont Indulge too much into Saago (Sabudana), its Glycemic Load is too high

👉Avoid large portion of makhanas, instead try a small portion of Makhanas, Peanuts & seeds roasted in Ghee

👉Instead of Potato Curries, use Paneer for making curries & eat with Chapati in dinner
(Early dinner please)

👉For snacking, dont binge on fruits Veggies Salad, Soup or Vegetable Juice

👉Eat Mix veggies raita made in Yoghurt as a mid meal snack or Lunch

👉Herbal Tea, Coconut Water, Lemon Water etc to maintain fluid balance throughout the day (Avoid caffeine)

🔰As auspicious Shrawan month has started, many of you are going to do fasting

👉Sharing "1 DAY FASTING DIET PLAN" that you can follow during fast

🔸️Early Morning: Drink 1 glass of warm water with 1/2 lemon (honey optional) with chia seeds + Soaked nuts

🔸️Breakfast: A bowl of fruits + A glass of saffron/cardamom milk / a bowl of curd topped with fruits

🔸️Mid meal: 1 glass buttermilk (add roasted jeera & 1 tsp sabja seeds)

🔸️Lunch: A bowl of salad and samak rice khichadi / 1 paneer stuffed kuttu prantha + curd

(Add spices to enhance taste as alternative to salt)

🔸️Evening Snack: Coconut water / tea + handful makhna

🔸️Dinner: 1 Rajgira roti + pumpkin veg + salad / 1 glass milk + 1 apple

🔸️Before sleep : Fennel ajwain tea

Happy fasting !!🙏🏻

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for any questions or concerns regarding your health.

💡COOKING HACK -
SMART AND TASTY WAYS TO USE LEFTOVER DAL IN YOUR NEXT MEAL

There's always that one bowl of dal sitting in the fridge, too little to serve again but too
good to throw out. Instead of leaving it behind the curd and chutney, why not give it a
second chance? Leftover dal is like a hidden gem waiting to be used. It's full of protein,
fibre, and spices, and can easily be turned into something tasty, comforting and
completely new. Think of it as the starting point for a quick food makeover that saves
time, adds flavour, and doesn't hurt your budget. Here's how you can turn that forgotten bowl into something fantastic.

🍲MAKE DAL PARATHAS
Mix your leftover dal with whole wheat flour, a pinch of ajwain, chopped onions, green chilli, salt, and a bit of turmeric. Knead it into a soft
dough, roll into parathas, and roast on a hot tawa with ghee. These are flavour-packed and
perfect for breakfast with pickle or curd.

🍲ADD IT TO YOUR DOUGH
Just mix your dal into regular roti dough while kneading. Add some extra flour if the dough
feels sticky. It makes the rotis softer and more satisfying. You don't even need sabzi with them because these dal rotis with a bit of ghee are good enough to enjoy on their own.

🍲TURN IT INTO SOUP
Dilute the dal with hot water or vegetable stock. Add crushed garlic, black pepper, and a
squeeze of lemon. Let it simmer for 5-10 minutes. Serve with toast or a light salad. lt's nourishing, warming and tastes nothing like
yesterday's dal.

🍲MAKE DAL KHICHDI
Add your dal to a pan with some cooked or raw rice, ghee, jeera, and veggies like carrots
or peas. Cook everything together with a little water till soft and well mixed. Top with a dollop ofghee and papad. lIt's pure comfort food in minutes.

🍲CREATE DAL CHEELAS
In a bowl, mix dal with besan, chopped onions, spinach, green chillies and a pinch of haldi. Adjust consistency with a little water to make a thick batter. Spread on a tawa like a cheela and cook till both sides are golden. Serve hot with green chutney

🍲USE IT IN SABZI
If you're cooking dry sabzi like lauki, tori or cabbage, stir in a few spoonfuls of dal towards the end. It adds moisture, brings the flavours together, and gives the sabzi a gentle
spicy twist. No need for extra masalas or gravy.

🍲MAKE DAL CUTLETS
Mash together dal, leftover rice or potato, chopped coriander, onions, chilli powder, and salt. Shape into small patties and shallow fry
till crisp and golden. They turn out nicely browned with a soft centre, making them perfect for evening snacks with ketchup or chutney.

🍲STUFF IT IN YOUR
SANDWICH
Thicken the dal by cooking it for a few more minutes till most of the water evaporates
Spread on bread with onion slices, green chutney, and toast or grill it. The result is a spicy, satisfying sandwich with desi vibes.

🍲USE IT AS DOSA BATTER
BASE
Blend the dal with a little soaked rice or oats add salt and let it sit for half an hour. Pour thin on a hot tawa to make instant dosas. Sprinkle with onions and coriander for extra flavour. Serve with coconut chutney or podi.

🍲MAKE DAL POHA
Heat the dal in a pan and add a splash of water. Toss in soaked poha, turmeric, salt, and a quick tempering of mustard seeds curry leaves and green chilli. Stir well till everything is mixed and soft. It's tangy, warm and super comforting

HEART ATTACK🫀

⁉️ 8 EARLY SIGNS OF HEART ATTACK

1. Feeling exhausted even after proper sleep (unexplained tieredness)

2. Pain in left arm,neck or jaw

3. Dizziness or light headedness or low BP

4. Shortness of breath

5. Early fullness / No desire to eat or low appetite

6. Nausea or Vomitting or stomach discomfort

7. Unnecessary anxiety or restlessness

8. Cold hand & feet

✅ TIPS TO LOWER HEART ATTACK RISK :

1.Eat a Heart-Healthy Diet–More fruits, veggies, whole grains, less oil, sugar & salt.
2.Stay Physically Active– 30 mins walk/yoga/exercise daily keeps the heart strong.
3.Manage Stress– Use meditation, deep breathing, or journaling to calm your mind.
4. Avoid Smoking & Limit Alcohol– These damage blood vessels and increase pressure on the heart.
5. Get Regular Check-Ups– Monitor BP, sugar, cholesterol regularly — even if you feel fine.
6. Maintain Healthy Weight– Obesity increases heart strain.
7. Sleep Well (7–8 hours)– Poor sleep is linked to higher heart risks.
8. Stay Hydrated & Active– Keep blood circulation smooth.

🔰ROLE OF *CRP TEST* IN PREDICTING CARDIAC ARREST

🔬 The Blood Test That Predicts Heart Attacks? It’s Not always only Cholesterol.

CRP — C-reactive protein — is a marker of inflammation, and high levels are linked to up to 3x higher risk of heart attack
Your cholesterol could be “normal”… and CRP still dangerously high.

🔥 Why it matters:
C - Reactive Protein is made by your liver when there's inflammation.
Chronic inflammation = damaged arteries, plaque instability, and higher risk of stroke, heart attack, PAD.

🩸 A test called hs-CRP (high-sensitivity CRP) measures it:
• >3.0 mg/L = high risk
• 1.0–3.0 = moderate
•

Every night you experience extreme foot pain & inflammation near heels??
It gets difficult to stand up?!
It due to PLANTAR FASCITIS

Plantar fasciitis is caused by strain and inflammation of the plantar fascia
⬇️
A thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes

What are main reasons :

1. Over activities like running, walking
2. Flat feet, high arches or abnormal walking
3. Over weight
4. Walking or standing alot on hard surfaces
5. Improper footwear

Dietary changes

1. Anti inflammatory foods (Turmeric, Ginger, Garlic)
2. Methylsulfonylmethane rich foods (Broccoli, Cabbage, Whole grains)
3. Magnesium rich foods (Cacao, Pumpkin Seeds, Avocado)
4. Omega 3 rich foods (Flax Seeds, Chia Seeds, Virgin Coconut Oil)
5. Vitamin C rich foods (Amla,Kiwi, Orange, Lemon)
6. Quality protein (Legumes,Lentils, Quinoa, Whole grains)