Dr.Nikita Suresh

When you think of food - you think health, weight, good skin , healthy hair etc
But did you know foods can also help with bad breath and body odour.
These foods are rich in chlorophyll some studies show that chlorophyll can help combat body odours.
So before applying deodorant or antiperspirants multiple times a day, try eating a bowl of greens everyday.
Cleanse from inside out.

PS : This is for general information only not intended to diagnose or treat a health condition.
The way you sweat differs. Some sweat more than others.
Odour can also be due to many other factors such as excessive sweating, underlying health issues, unhealthy lifestyle and obesity, hygiene, fabric, medications etc

I post my lunch plates frequently so this time here’s 7 healthy, nutritious dinner plates to help you with menu planning for the week 🍽️⁣ These are non vegetarian meal plates hence high in protein.
Before you ask “how come there aren’t any vegetables on most plates ?” That’s because sometimes eating veggies at night causes bloat so I tend to have it as a salad during my mid evening snack or a cup of steamed veggies before dinner.
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PS: Please increase quantity as per your needs and never eat less than required, starve or follow a very low calorie diet. You will only lose water, muscle and it will also mess with your hormones, skin and hair health. ⁣
Eat right and eat enough. ⁣Health > Skinny ⁣⁣⁣⁣
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It’s the weekend!! Eating out will not impact your progress but remember to eat slowly, eat till 80% full and do not over eat.
Don’t ignore gut health. Avoid trigger foods so that your gut is not affected and you feel comfortable while socialising.
Make sure to sleep well and recover so that you have the energy for the upcoming week.
If you don’t have time to workout , focus on staying active and move through the day. Work on increasing your step count.
If you workout, do not rush to head out. Make sure you stretch to reduce your risk of injuries.  ⁣ ⁣⁣⁣
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All of these tips are to help you feel good inside out. ⁣
To improve the quality of life. ⁣⁣
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Not just women! Men this is for you too 🤘🏼
Skin care doesn’t involve just external applications such as sunscreen, serum, toner , moisturiser etc
What you eat matters !
Healthy inside = healthy outside.
5 Vitamins for healthy skin :
1. Retinol & beta carotene/ VitaminA
2. Ascorbic acid / Vitamin C
3. Calciferol/Vitamin D
4. Tocopherol/Vitamin E
5. Biotin/Vitamin B7
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Make sure to include these vital nutrients in your diet.

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Did you know your diet affects skin & hair ?
It’s not just what you apply externally that matters , what you consume (internally) matters more ‼️
- If you are dehydrated it can affect skin texture and also increase hair loss ☹️
- Your diet impacts hair growth , hair loss, skin elasticity , acne and much more
- Healthy hair and skin is also affected by stress hence you need good quality sleep and stress management is vital.

💊 And what about supplements? How important are hair and skin supplements? Which ones to consume ?
What are the nutrients for healthy hair?
Stay tuned…..

According to ICMR , women need 25-40g and men need 30-50g of fibre daily based on physical activity levels.
🌱 You can easily meet fibre requirements in a plant based diet. Have a diverse diet that includes unrefined food.
🔔 Fibre is important for a healthy gut, good digestion and bowel movement. A healthy gut is also linked to mental health which Inturn impacts your mood. 🔔 Fibre intake is also important for maintaining blood sugars and lowering cholesterol which reduces the risk of diabetes and cardiovascular diseases. 🚨 Remember to eat a wide variety of food, follow a balanced diet with foods from all food groups and you’ll be able to meet your fibre requirements💪🏼⁣ ⁣⁣

1 slot left!!! Sign up now. Registrations closing soon.

21 Day Beat Sugar Cravings Challenge 21 Days, 09 Jun - 30 Jun, 2024

STAY TUNED !!! The trend is definitely changing. A lot of women are including weight training in their exercise routine compared to before when it was considered only for body building and common amongst men.
A lot of women feared weight lifting assuming it makes them bulky which is not true.
Keeping looks aside weight training has benefits especially for women.
Check out next post for more …..

1 week of vegetarian, 12-15g protein and gluten free meals. These are healthy, home cooked, nutritious meal plates that I consumed through the week which could help you with menu planning too 🍽️⁣
Here’s a mix of brown rice and millets as the main source of complex carbs. I used to consume wheat chapati but I’ve taken a break for a bit to explore gluten free options. I do consume white rice as well. Just not often.
These healthy meals are based on Indian cuisine. Indian food is healthy. It depends on how you balance the meals, how much you consume and how you cook it.
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PS: Please increase quantity as per your needs and never eat less than required, starve or follow a very low calorie diet.
Eat right and eat enough. ⁣
Health first 🫶🏼⁣⁣⁣⁣
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Tuesday thoughts 💭
Be as excited and supportive about someone’s career and personal achievements as much as you’ll be about their marriage or pregnancy.

Normalise these celebrations. Engagement, marriage , pregnancy , birth of a baby are all wonderful things to celebrate but they are not the only things! It takes months /years for someone to become healthier, to get stronger , to run better , to get out of toxic relationships and it isn’t easy.

Learn to curb cravings and as a bonus lose some weight too ;)
You asked and it’s here!
Get ready as I guide you for 21 days on how to beat sugar cravings through mindful eating and healthy swaps.
Daily check ins , accountability, community support, live sessions and more…
Everyone gets a participation certificate and there will be 3 winners 🏆
Enrolments begin today: 1-7th
Challenge begins on 9th.
Limited slots! SIGN UP NOW 👇🏼
https://nas.io/dr.-nikita-suresh/challenges/21-day-beat-sugar-cravings-challengeio
Excited to do this with you 🫶🏼
No Gimmicks, Just Real Change 💪🏼
Are you ready to change??

Natural pre & probiotics. Happy gut = Happy you
It is important to have a diet rich in fibre that includes prebiotics and probiotics not just for a healthy digestive system but also for healthy skin, good immunity and good mood.
Have a diverse diet and meet requirements through diet first before looking at supplements. Here’s a few examples of food that are gut friendly and help with a healthy gut.
To understand why you shouldn’t randomly supplement check out previous post.

Don’t be obsessed with looks , instead focus on better health - physical, mental and emotional health. ⁣

📌Calorie deficit is the most effective approach for weight loss however what those calories are made of matter.
It’s important to focus on macro and micronutrients rather than just calorie intake.
The human body is highly complex and calories in, calories out is not that simple.
📌Foods have an impact on your gut health, your mood , hormonal balance, blood sugars and much more…
The type of food you eat also impacts your hunger levels.

📝So if you want to achieve your goals in a sustainable way, look good and feel good rather than look good but feel like s***t then you have to watch what you eat. Don’t fall for temporary weight loss diets, fad or crash diets.
Take the long term approach. Choose wholesome nourishing foods. Focus on nutrients and not just calories.
Slow and steady wins the race! ⁣⁣
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Who said it’s difficult to find healthy snacks when you are on healthy eating plan / fat loss phase?
These are just a few of my favourite snacks but the list can go on….
I choose the snacks based on how I feel that day, if I’m craving something crunchy then I would choose the chips/makhana/roasted chickpeas.
If I in the mood for something sweet then it’s either a fruit bowl or yoghurt or protein bar.
If I’m in the mood for Indian then dhokla or even just 1 idly or some paneer tikki’s.
Honestly it’s not difficult to eat healthy.
Do not complicate it.
Do not say you can’t do it even before you give yourself an honest chance.
Try it.
YOU CAN DO IT 💪🏼 CONSISTENCY IS 🔑

Now that I have your attention- FYI it’s mango season 🥭
Please don’t fear the mangoes!
Eat local and eat seasonal.
Have it fresh, have it as a juice, an ice cream, a pudding or make curries.
Do all that you can, the time is now!

🥭Mango is not going to make you gain weight!
Just as one ingredient won’t make you lose weight, one ingredient won’t make you gain weight.
How much you eat , what you eat a the whole day and how active you are matters.

🥭 If you are worried about mango causing acne , try soaking it overnight and consume next day.

🥭 Worried about mango raising blood sugars? Limit your quantity, club it with a few nuts and seeds. Avoid other fruits the day you have a mango.

Please enjoy the delicious mango. #

🍋 It’s easy to meet Vitamin C through the diet without the need for supplements. As you can see it’s not just citrus fruits even veggies have C.
🍊 Women need 65mg/day and men 80mg/day.
🍊 Vitamin C is not stored in the body and hence needs to be consumed daily. It is important for better absorption of iron. It is a powerful antioxidant and important for healthy skin, cartilage and immunity.
🍋‍🟩 If you are allergic to these foods or you can’t consume them for health reasons then please consume supplements.

🌱 You asked & here’s a week of vegetarian, healthy, balanced, nutritious meal plates to help you with menu planning for the week 🍽️⁣
These are home cooked meals based on Indian cuisine. Indian food is healthy and balanced. It depends on how you balance the meals, how much you consume and how you cook it. Here the source of protein is plant based . It is possible to have a protein rich diet even if you are vegetarian 🥗
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PS: Please increase quantity as per your needs and never eat less than required, starve or follow a very low calorie diet. If you can’t eat large quantities at one go , spread them into smaller portions through the day. ⁣⁣⁣⁣
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Wait 🛑 before you grab whatever you see around or binge mindlessly. Most people do not drink enough water and that’s a fact! ⁣
That’s why thirst signals which are usually weak are confused with hunger signals, making you think that you are hungry. ⁣Dehydration makes you hungrier ! So next time take a glass of water, sip it slowly , wait 20-30 minutes . If you still feel the same then you are hungry, if you don’t then it was just thirst.
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Another factor is boredom, if you are not busy, your brain is not stimulated and you will probably thinking of eating. Instead stop, stretch, walk, read,play with your pet, drink a glass of water and if you no longer feel hungry then it was just a food craving because you had nothing else to do. Follow these tips over the next few days and check if you are still feeling hungry. ⁣
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PS: This doesn’t apply to those who are starving to lose weight, eating less than required or skipping meals. Then you are definitely hungry‼️. ⁣⁣⁣

My sweet craving hack 👇🏼
1 cup curd/greek yoghurt ⁣
1 tsp honey/maple syrup/date syrup⁣
1 tbsp nuts ⁣
Optional - berries/fruits/dried fruit ⁣
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I have quite good control and do not go overboard with sugar intake however sometimes the sweet craving is high especially when it’s closer to my menstrual period so this is my saviour. It’s healthy , tasty and filling. However this doesn’t mean I don’t occasionally indulge in an ice cream or chocolate but due to my tendency of gaining weight easily I try to limit consumption of high sugar and mostly consume whole foods.

Sensitive gut ? This is for you. Always read the food labels thoroughly and check the ingredient list. Especially if you feel you are eating healthy but unsure why your gut is still acting up. These ingredients can cause digestive problems.
These are few ingredients to watch out for: ⁣
1. Chicory - commonly mixed with coffee powder. Try to choose pure blends.
2. Lactose- especially important if you are lactose intolerant. Even if the label doesn’t specify “milk” check the label if it mentions “may contain lactose.
3. Sugar alcohols - mannitol, maltitol, sorbitol, xylitol, isomalt are high FODMAP and can cause gas. In high amounts can cause pain, diarrhoea and can worsen IBS symptoms. ⁣
4. Gums - can cause digestive issues
5. High frustose corn syrup - an alternative for sugar in many processed foods , can negatively affect gut bacteria increasing risk of digestive problems.
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Make sure to consume the above in moderation. If your gut is extremely sensitive then please avoid completely however if you are suffering from specific gut health issues such as IBS, leaky gut etc get in touch with a nutritionist for the right diet. 🫶🏼
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Here’s 7 healthy, balanced, nutritious meal plates to help you with menu planning for the week 🍽️⁣
These are home cooked meals based on Indian cuisine. As you can see I’ve tried to balance my meals to include carbs and protein in every meal. The protein is either from a non vegetarian source or a plant based protein source. It’s best to get a mix of both rather than depending only on non vegetarian sources for protein. Plant based sources are also rich in fibre and probiotics which are good for gut health
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PS: Please increase quantity as per your needs and never eat less than required, starve or follow a very low calorie diet. ⁣
Eat right and eat enough. Life is not only about weight loss , health is priority. ⁣⁣⁣⁣
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Cooking tips to retain more nutrients and reduce nutrient loss👇🏼⁣
🥗 Cooking affects nutrient content of foods so it’s best to eat a mixed diet that has both raw and cooked, rather than only raw such as salads or only cooked veggies. ⁣
🔥 Cooking is important as it’s easier to digest but water soluble vitamins such as B and C are reduce with cooking as they are heat sensitive.⁣
Therefore using high heat cooking such as boiling reduces the vitamin content. ⁣
💨 Steaming is a great way to cook vegetables and the vitamin loss is very minimal. ⁣
🥦These vitamins are also water soluble so when cooked in large amounts of water, the vitamins are lost if the water is discarded. Hence it’s best to consume the water used for cooking. ⁣
⏰ Avoid cooking for long durations.⁣
Consume cooked veggies within 1-2 days as the longer they are exposed to air more amount of vitamins lost. ⁣
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This quote hits me hard !Relevant when I started my career and still relevant.⁣
🍎 Things have definitely improved over the years, a lot more healthier food products are available and lot of healthy brands in the market but that said there are a lot of brands that just make healthy claims but the products aren’t necessarily healthy. Please make sure to read the food labels (ingredients and nutrition information) and not just what’s printed in the front.⁣
🏥I also know a lot of doctors who know the importance of healthy eating along with medications which makes treatment and recovery better and they always advise to meet a nutritionist/dietician, at the same there are doctors- the know it all, who say “eat whatever you want” just take these meds, they also look down upon nutritionists 🤷🏻‍♀️ ⁣
I personally always advise my clients to consult a doctor and get the right diagnosis and then accordingly suggest the diet. I know that all of us together play a role in improving the health of a client and their health is priority. It’s not a matter of pride/ego,who has more knowledge or put one person down just to make yourself better. ⁣
I hope this changes ⁣
🙏🏼

Rajma aka kidney beans are good for gut health . Rich in fibre, prebiotics and a great addition to your diet if you struggle with gut issues.It is also good for diabetes as digestion takes longer and it helps with blood sugar control . ⁣
The combination of carbs(fibre)+protein and low in fat makes it a good choice in weight loss diets for fat loss and also for lowering cholesterol. ⁣
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It’s also a good source of iron however since it’s a plant based source adding a vitamin c source will help better absorption of plant based iron. ⁣
The skin of red kidney bean /Rajma is also rich in antioxidants. ⁣
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PS: Excess consumption can cause flatulence/bloating and diarrhoea,start with small quantities to test suitability.⁣
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‼️ Please soak and cook well before consumption. ⁣

Here’s 7 healthy, balanced, nutritious meal plates to help you with menu planning for the week 🍽️⁣
These are home cooked meals based on Indian cuisine. Indian food is healthy and balanced. It depends on how you balance the meals, how much you consume and how you cook it.
⁣
PS: Please increase quantity as per your needs and never eat less than required, starve or follow a very low calorie diet. You will only lose water, muscle and it will also mess with your hormones, skin and hair health. ⁣
Eat right and eat enough. ⁣Health > Skinny ⁣⁣⁣⁣
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🔸Consume a diet that includes healthy dietary fat sources such as nuts/nut butter, seeds, avocado , salmon , whole eggs, cheese, olive oil/ghee/unrefined oils.⁣
🔸 Vitamins such as A,D,E and K known as fat soluble vitamins require the presence of “fat” for better absorption.⁣
- This helps to strengthen your immunity. ⁣
- Also helps with stronger bones as optimal levels of Vitamin D help with better calcium absorption.⁣
🔸 Fats especially omega 3 fatty acids have shown to be beneficial for hair growth, reduce hair loss. It’s also beneficial in maintaining skin texture making skin more supple.⁣
🔸Fats are the building blocks of hormones impacting insulin, testosterone etc ⁣
🔸Most importantly just because you are on a fat loss diet doesn’t mean you should exclude all forms of fat and follow a bland diet. Fats add taste and make food more flavoursome and as you know GOOD FOOD = GOOD MOOD so at least for this reason WE NEED FATS! ⁣
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🔔 PS: Do not over-consume.⁣
You don’t have to consume plain spoonfuls of ghee, or add butter to coffee. Moderation is 🔑 ⁣⁣
If you do have health issues please consult a nutritionist before making changes to your diet ♥️⁣

𝑶𝒏𝒍𝒊𝒏𝒆 𝒅𝒊𝒆𝒕 𝒄𝒐𝒏𝒔𝒖𝒍𝒕𝒂𝒕𝒊𝒐𝒏 : 𝑭𝒂𝒕 𝒍𝒐𝒔𝒔 ⁣⁣
Absolutely proud of my client’s hard work & dedication. ⁣⁣𝑬𝑽𝑬𝑹𝒀𝑶𝑵𝑬’𝑺 𝑻𝑰𝑴𝑬𝑳𝑰𝑵𝑬𝑺 𝑨𝑹𝑬 𝑫𝑰𝑭𝑭𝑬𝑹𝑬𝑵𝑻! ⁣⁣
You might take 6 months,someone else might take 24 months. The time taken varies due to a lot of factors. She took 1 year for this transformation and the reason I’m talking about how long she took is to tell you not to compare your journey with others.In her case, she had long working hours,hectic weeks, lots of travel. ⁣⁣
She also had 𝑷𝑪𝑶𝑺 and due to other health conditions she was put on 𝒔𝒕𝒆𝒓𝒐𝒊𝒅𝒔 which caused weight gain. ⁣⁣
With all of this she did the best she could. She ate healthy. She did not eat healthy 100% , there was a lot of eating out as well but 70% was on track.⁣⁣
She exercised and averaged 4 workouts a week and here she is today - FITTER AND HEALTHIER THAN BEFORE 💪🏼⁣⁣
Losing weight at the abdomen isn’t easy and she lost 6 inches 😮 ⁣⁣
𝑰𝑻’𝑺 𝑵𝑶𝑻 𝑨𝑩𝑶𝑼𝑻 𝑯𝑶𝑾 𝑭𝑨𝑺𝑻 𝒀𝑶𝑼 𝑹𝑬𝑨𝑪𝑯 𝒀𝑶𝑼𝑹 𝑮𝑶𝑨𝑳, 𝑰𝑻’𝑺 𝑨𝑩𝑶𝑼𝑻 𝑻𝑯𝑬 𝑬𝑭𝑭𝑶𝑹𝑻 & 𝑪𝑶𝑵𝑺𝑰𝑺𝑻𝑬𝑵𝑪𝒀.⁣⁣
𝑺𝒍𝒐𝒘 𝒑𝒓𝒐𝒈𝒓𝒆𝒔𝒔 𝒊𝒔 𝒔𝒕𝒊𝒍𝒍 𝒑𝒓𝒐𝒈𝒓𝒆𝒔𝒔.⁣⁣
Lots of love to you ♥️ I’m super happy with your transformation and successful fitness journey. ⁣⁣
Thank you for trusting me and choosing me as your nutritionist 🙏🏼⁣⁣⁣⁣⁣⁣

The perfect summer drink 🍉 not just refreshing but great pre or post workout too ! If you haven’t worked out yet, give this a try today or if you plan to go for a Sunday run why not try a glass of watermelon juice post the run?

It’s the 3rd month this year and if you’ve forgotten or lost track of the habits/goals you wanted to work on , here’s a reminder that you don’t have to turn your life upside down to make yourself healthier.⁣
You need to keep achievable goals :⁣⁣
- exercise 3-4 times a week ⁣⁣
- Stay active ⁣
- Sleep early atleast 4 out of 7 days ⁣⁣
- Eat atleast one home cooked or healthy, balanced and portion controlled meal a day. ⁣
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⁣Eating healthy is beyond weight loss.⁣⁣
It makes you feel light, sleep well, have more energy , better focus and concentration and be your best self. ⁣⁣
Exercising is also not just for weight loss.⁣It’s mood booster. It’s important for mental health and physical health. ⁣⁣
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Small steps = big progress🧡⁣⁣
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Women this is for you.If you want the energy to stay alert and focus at work or whether it’s to do house hold chores or just be healthy and fit to spend time with your loved ones.⁣
Then focus on these 5 important nutrients. ⁣
1. Protein - for better strength, reduce muscle loss,healthy skin & hair ⁣
2. Iron - for energy, better work performance , better exercise capacity and healthy hair⁣
3. Calcium - for healthy bones ⁣
4. Folate - to reduce birth defects especially important during pregnancy ⁣
5. Magnesium - for healthy nervous system, good mood & good sleep ⁣
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Women are you eating enough? Or are you eating less just to be skinny? ⁣
Eat right , don’t eat less !⁣
⁣HAPPY WOMENS DAY 🫶🏼
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