5 Nutrients To Combat Hair Loss In Winter

The dropping temperatures, snug pull-overs, and warm lattes; winter brings a sense of happiness to most. However, for those with thinning hair, this season may bring the exact opposite emotion. While it is normal for you to lose hair in winter [1], an excessive amount of this can be quite disheartening. Don’t pull out your hair in worry just yet, we tell you ways to fix this with amazing nutrients and foods. 

  1. Iron: Iron [2] controls the hemoglobin in your body, which is used to transport oxygen in the blood and to your organs. If you are low on iron, your body finds it tough to get enough oxygen, especially to your hair and nails, causing hair loss. Have iron-rich foods or supplements to strengthen your hair. 

Foods Rich in Iron: Green vegetables, mangoes, lentils and beans, nuts and seeds.

  1. Selenium: You body has enzymes that are responsible for killing the harmful free radicals that affect your skin and hair cells, causing hair fall and premature aging. Selenium [3] helps them be more reactive, which means fight better. It even helps balance the thyroid function and boosts antioxidants, both of which help in better hair strength. More importantly, it is used to treat dandruff, a common side effect in dry air of winter season.

Foods Rich In Selenium: Brazil nuts, wheat germ, whole grains, oats, brown rice, fish, seafood, and lean meats.

  1. Zinc: Zinc [4] influences your hair follicle’s protein structure. In addition, it acts as a 5-alpha reductase inhibitor (5-ARI) that manages hormone-related hair loss. In fact, most hair supplements have zinc to stop and even reverse the early stages of balding.

Foods Rich In Zinc: Meat, seafood and fish, legumes and beans, dairy, eggs, and whole grains

  1. Protein: Proteins are the building blocks of life, and amino acids [5] are building blocks of protein. They help breakdown foods, move nutrients to the bloodstream, and regulate hormones and appetite, so they’re a vital part of your body. Your hair cells are full of amino acids, but the harsh weather can reduce and damage these nutrients, hence you need to replenish them with your diet. Not only do they stop hair fall, but they also aid in creating healthy and shiny hair.

Foods Rich In Protein: Meat, fish, dairy products, pulses, soy

  1. Biotin: This is a water-soluble vitamin B [6] that helps process certain nutrients like amino acids and minerals, and convert them into useful energy for the body. It helps revitalize your hair and keep them strong.

Foods Rich In Biotin: Egg yolk, roasted almonds, cauliflower, mushrooms, sweet potato, spinach

Along with a healthy diet of the above items, ensure that you care for your hair with organic shampoos and oils.

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/2003996
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  5. https://www.nature.com/articles/s41598-018-20041-9
  6. https://www.hindawi.com/journals/drp/2015/841570/

No More Winter Blues: 7 Ways to Stay Healthy In This Season

The much-awaited winter season has finally arrived! While you’re glad to get some much-needed respite from the scorching sun, this season also brings with it a few notorious guests such as cold, flu, joint pain, dry skin, dandruff, and more. If you’re battling week-long flu or those unexpected aches and pains, then we have a solution for you. Try tips listed below to combat these issues and enjoy the season in full swing.

  1. Eat Right

  • Fiber: Make sure to include plenty of fiber-rich fruits such as apples, pears, and dried fruits [1] in your diet as they help prevent inflammation. Substitute your daily dose of potatoes with sweet potatoes as they have high fiber content. 
  • Protein: Milk and dairy products such as cheese and yogurt are great sources of protein, calcium, vitamins A and B12. They can improve your bone health and strengthen the immune system [2]. 
  • Antioxidants: Mushrooms are one of the richest sources of natural antibiotics and antioxidants along with onions, garlic, ginger, and turmeric. These foods are great immunity boosters [4]. 
  • Vitamins: Opt for colorful fruits and vegetables as they are a good source of the phytochemical – beta-carotene that aids in better immune function. Vitamin D is vital for better bone health and muscle function, and the lack of it can lead to joint and muscular pain. For this vitamin, get adequate sunlight exposure and consume foods such as oily fish, milk, fortified cereals, yogurt, and egg yolks.
  1. Supplements

While food is the best source of nutrients, sometimes these may not be enough. Additionally, the food preparation process and digestion tend to kill most of the essentials in food. Hence, fill this gap with dietary supplements of vitamin C, vitamin D, calcium and Omega 3 fatty acids.

  1. Drink Herbal Teas

There are several herbal teas available in the market that help you stay healthy during winters. These are ginger, lemon, tulsi, peppermint, and chamomile [5], which not only ward off common colds and flu but also soothes your nerves and provide better sleep. 

  1. Wash Your Hands

Though this may sound a little weird, it is a must-have practice during the winter season (and all year round) to protect yourself and others. Frequent washing your hands can prevent the spread of flu and cold. 

  1. Do Not Skip Workout

The chilly weather can often make you feel lazy and tempt you to skip the workout. However, stay determined to engage in some exercise for at least thirty minutes every day. It can be a brisk walk, jogging, yoga or Zumba. Daily exercise will not only improve your physical health but mental health as well.

  1. Give Extra Love To Your Skin

Moisturize your skin at regular intervals as the cold weather can make it dry and dull. Include yogurt and honey in your home-made face packs as they have excellent moisture-locking and antibacterial properties. Always carry a lip balm wherever you go. Dandruff is another common problem faced by many during winter. To prevent it, wash your hair on alternative days with sulfate and paraben-free shampoo.

  1. Give Warmth To Aches & Pains

A hot water bag can provide great relief from aches and pains during winter. The transfer of heat to aching areas reduces inflammation and reduces pain.

As the cold weather moves in, finding the motivation to stay healthy and fit is quite challenging. However, by paying extra attention to your wellness routine you can stay away from common winter health problems. Make sure to sleep for at least eight hours as your body needs enough time to rest and repair. Drink plenty of water to flush out all toxins from the body.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  2. https://www.nhs.uk/live-well/healthy-body/five-ways-to-stay-healthy-this-winter/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
  4. http://www.phytojournal.com/vol2Issue3/Issue_sep_2013/39.1.pdf
  5. https://pdfs.semanticscholar.org/8c16/540f738c3572102a86efc0b4308d29f3d7f2.pdf

Top 5 foods for beautiful skin

We usually think that expensive serums or lotions are the reason behind someone’s glowing skin. Or maybe the person is plain lucky to have been born with a radiant blemish-free skin.

Yes, moisturizers, genes and expensive beauty products have a role to play. But it’s only a supporting role. The real hero behind gorgeous and lustrous skin is FOOD. So whether you want to get rid of acne, fight premature aging or reduce fine lines, eating right is the right way ahead.

After all, you are what you eat.

So, here’s the list of top 5 foods for beautiful skin-

Continue reading

A sneak peek into a simple 1600 calorie Indian diet plan

Want to know what a simple 1600 calorie diet plan looks like?

Here it is – an easy doable meal plan that keeps you full and satisfied and still helps you to lose weight.

simple 1600 calorie meal plan

This sample plan teaches you how to fuel right to get the most out of your workouts. Also, it shows you how to eat the ‘fattening’ egg yolk, paneer, peanut butter and banana without worrying about the weighing scale.

But if you are still worried about:

Can I eat pasta? When and how much?

What should I eat for breakfast on the days I don’t work out?

What is a good alternative to sprouts?

Then, you have come to the right spot. bon happétee is always ready to help.

It analyses your food preferences, exercise regime, calorie intake, and fitness goals. The app recommends nutritious choices for every meal you eat, every single day.

It’s a one-stop-shop for all your fitness needs.

simple 1600 calorie meal plan

We also have a 1300 calorie diet plan and a 2000 calorie diet plan

So wait no more. Get started with bon happétee right away- your best Indian weight loss app.

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

What does a 1300 calorie Indian diet plan look like?

Are you on a meal plan that asks you to consume 1300 calories every day?

You will get the calorie, fats, protein, and carbohydrate content online for every food item. But it would be tough to collect all the data and calculate it in a way that it would total to around 1300 calories. Getting the correct food pairing, portion size and food choices would pose another challenge.

We know, because we have seen thousands of people struggling with getting the correct information on the Internet. However, at bon happetee, the solution is served to you right on your plate!

We’ve created a sample 1300 calorie Indian diet plan for you.

1300 calorie indian diet plan

You can eat the ‘high-calorie’ cheese, coconut chutney, potatoes, dates, and pasta even if you’re on a weight loss program. What matters is that you eat it at the right time and in the right quantity.

Here are some customized meal plans and food recommendations that complement your food choices, lifestyle and fitness goals.

1300 calorie indian diet plan

They take care of the fact that you get necessary quota of protein, fiber, carbs and fat in every meal you eat.

These plans also take away your trouble of calorie counting and meal planning. All you need to do is follow the meal plan for three months to get the desired weight loss results.

We also have a 1600 calorie diet plan and a 2000 calorie diet plan

Just download bon happetee and get started, with the best Indian weight loss app.

Sounds like a super plan, doesn’t it?

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Indian diet for hair growth and health

indian diet for hair growthMothers are often seen scolding their kids because they forgot to eat nuts, didn’t drink the glass of milk or refused to eat spinach and dal. It might have happened with you when you were a child. It has happened with most of us.

Turns out mothers had a good reason to be strict when it came to consuming all these foods. Because they know that these nutrients are required for healthy hair.

Bon Happétee has compiled the best Indian diet for hair growth  and health- Continue reading

Let’s look at a 2000 calorie Indian diet plan

Diets didn’t work for you? Neither did drinking green tea? You didn’t lose a single pound. Furthermore, you are finding it extremely difficult to sleep and lose your cool for apparently no reason.

Extreme diets can do that to you – lead to disturbed sleep, mood swings and unhappiness.

At bon happetee we understand your frustration. Here is a sample plan to speed up your weight loss without compromising on your sleep, mental health and most importantly, taste.

Let’s look at a 2000 calorie diet plan-
Continue reading

6 tasty low carb Indian dinner ideas to make your weekdays interesting

Low-carb dinners or keto meals is a popular trend with weight watchers. Also, those who feel a little bloated after eating dinner, they may want to reduce their carb intake in the evening meal. However, most first timers struggle with easy and tasty low-carb recipes. They are even worried whether it will fill their tummy. Or would they find the food to be bland and boring? Bon Happétee has put together 6 yummy and satiating low carb Indian dinner ideas.

But before we go into that, let’s understand why low-carb dinners work magic for shedding the flab. Continue reading

Eat right this monsoon

Goodbye, mangoes. And a warm hello to the kadak adrak chai!

Monsoon has arrived and so is your temptation for eating all foods steaming hot. The warm soup and hot chocolate you detested during summer become a comfort food in the rains. Similarly, the mangoes you devoured in the scorching heat lose their luscious taste with the first showers.

As the season changes, your eating preferences and habits should change to help you cope with the climatic changes. For instance, rains leave puddles and dampness that become the breeding ground for mosquitoes and insects. Also, the high humidity levels lower your immunity. Your digestive system is at its weakest in the monsoon. Thus, your favourite season spells trouble for your health. And of course, skipping exercise due to the downpour or the lazy monsoon mood and gorging on pakodas, bhajiyas and fried just add to the woes.

But before you get all worked up, Bon Happetee has sorted your health and weight issues.

We’ve compiled a list on the foods to eat so that you remain healthy and fit during the rainy season:

  • Salads:

bon happetee lose weight at home fast

Salads are nutritious and you should eat them to ramp up your fiber and nutrient quota. But, as a nutritionist, I know monsoon’s not the best time to chomp on salads.

So here’s how I relish my salad – I throw in the cabbage and heat it for 25-30 seconds in the microwave. This practice kills all the germs and ensures I grab my dose of antioxidant. Cucumber and carrot kachumber is another favourite since peeling the skin lowers the risk of food infection.

  • Leafy greens:

A storehouse of nutrients, leafy greens are every nutritionist’s favourite. But during the monsoons, green leafy vegetables are swarming with insects and food infection. So avoid eating them raw.

However, you can savour by cooking as cooking destroys the microbes – palak paneer, aloo gobhi, palak khichdi, gobhi paratha are smart ways to relish your greens without falling ill.

  • Fruits:

Move over the mango and dig into the delicious monsoon fruits – pear, plum, peach, apple and custard apple. And before you start on how fattening custard apple is, let’s talk about its benefits.

Custard apple is bursting with the goodness of iron, Vitamin C, Vitamin B 6, magnesium, and potassium. These nutrients play a key role in promoting healthy hair, radiant skin, along with steady sugar levels and a happy heart. With 100 calories in a 100-gram serving, custard apple is a steal! And custard apple contains zero fat and cholesterol. So, it’s definitely not making you fat.

bon happetee lose weight at home fast

The other fruits – plums, pears and peaches – are an excellent source of Vitamin C. Vitamin C activates production of white blood cells, the first line of defence for your body’s immune system. Thus, all monsoon fruits are loaded with iron and Vitamin C, nutrients that strengthen your resistance to infections and inflammations. Additionally, both these nutrients play a key role in keeping your tresses healthy and combat hair loss, a common problem in rains.

  • Sprouts/pulses:

Obviously, you can’t wolf down leafy veggies, the tinda, bhindi, and doodhi for lunch and dinner throughout the monsoon. You need variety. It’s time to eat pulse-based vegetables like rajma, chawli, chole and besan. What’s more, pulses are brimming with protein, a vital nutrient to boost your immunity; a strong immune system protects you from the monsoon-related illnesses. The easy-to-digest sprouts are a healthy addition to your monsoon diet. A treasure trove of B-complex and Vitamin C, sprouts make a great in-between snack, sabzi, or usal.

bon happetee lose weight at home fast

And of course, dal khichdi with ghee makes for a perfect monsoon meal when you’re craving for something hot, quick and delicious.

Clearly, nature has the answer to all weather-related changes!

While we’ve discussed the food groups, there’s an important rule or two about staying fit during monsoons: eat light and fast.

With the constant downpour, sunlight is rare; these sunbeams play a key role in digestion. With decreased sunshine, your digestion power decreases drastically. That’s why go easy on the mouth-watering monsoon munchies – pakoras, bhajoyas, samosas, and kachori. And relish the khichdi, sprouts and custard apple and occasionally you can grab a bhajiya or a samosa!

Indigestion and stomach problems is also one of the key reasons why fasts are observed during monsoon. Most people observe the chaumasa (four months of fasting during the monsoon) or fast at least during the shravana month which sees the heaviest rainfall. By fasting, your vital organs get needful rest as they work hard throughout the year to keep you healthy.

And before we forget – have loads of ginger in the rainy season. Ginger is highly effective in improving food absorption and digestion. Also, it helps keep the cold and flu away.

bon happetee lose weight at home fast

 

Have an awesome monsoon from team bon happetee 🙂

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Easy & healthy tiffin recipes for kids

The summer break is over; it’s time to go back to school. And as the new school year begins, every mother’s biggest nightmare is back: what to make for tiffin?

bon happetee indian food diet plan app

Now kids always peep into each other’s boxes while they sit together for lunch. The radiant smile when your child has the most delicious lunch is priceless – and every mother’s pride.

Managing your child’s nutrition and pleasing his taste buds during the vacation was easy. But once school starts, you can’t prepare wholesome and interesting meals in the maddening morning rush. And at the same time, you can’t give him the boring roti and sabzi every day.

That said you need not lose sleep over what to prepare for dabba. Bon happétee has some healthy and fun tiffin recipes you can whip up in a jiffy.

So here we go:

  • Bread uttapam:

Prepare a batter of suji, curd, finely chopped veggies, salt, and spices. Heat a griddle, add some oil and place a bread slice. Spread a layer of the batter on the bread. Ensure that the batter side is on top. Flip the bread and cook from the other side.

This uttapam is a smart way to sneak the fiber and antioxidant-loaded veggies in your child’s diet.

  • Baby corn and capsicum rice:

An international version of the Indian pulao, this rice preparation is a sure-shot hit. It entails freshly prepared/leftover rice, olive oil, diced bell peppers and baby corn, along with onion, garlic, tomato puree, ketchup, oregano, basil, salt and pepper. You can toss in a protein surprise by adding paneer cubes.

  • Hung curd sandwiches:

bon happetee indian food diet plan app

Mix finely chopped capsicum, onion along with grated carrot to the hung curd. Add chaat masala, salt, oregano, black pepper powder and mix well. Apply a thick layer of the mixture on the bread and grease it lightly with butter on one side. Grill it either in an oven, a sandwich maker or on a tava.

This easy-to-prepare snack will make your child’s tiffin box the most interesting one. As a mother, you can pat yourself for preparing a snack that’s rich in protein, calcium, antioxidants, and fibre.

A paneer bhurji sandwich is another interesting lunch box idea.

  • Chapati or paratha wraps:

The regular chapati and sabzi are boring. Time to give it a makeover.

In a pan, heat butter. Throw in some finely chopped onion, tomato, and capsicum with boiled potatoes, green peas, pav bhaji masala, salt, coriander leaves, and cheese. Now spread this mixture in the middle of a roti and roll it up. With such a delicious wrap, your child will flash his broadest smile. And you’ll be happy since you’ve wrapped all the five pillars of nutrition in a one meal.

You can always showcase your culinary skills by trying new fillings.

bon happetee indian food diet plan app

  • Parathas:

bon happetee indian food diet plan app

Parathas have been the most popular and versatile tiffin recipe. You can try different parathas – from a sprouts paratha to mix vegetable, gobhi, spring onion and cheese, paneer and the all-time favourite aloo paratha. You could add ragi, soya, bajra, or jowar flour to the whole wheat atta to up the nutrition quotient.

And yes, the home-made mint/coriander chutney is a healthier accompaniment to parathas than the preservative-laced ketchup.

  • Idli stir-fry:

A quick meal you can prepare with leftover idlis. In a wok, heat oil. Add sliced onion, carrots, capsicum and cabbage. Once the veggies get cooked, put in salt, noodle masala, and diced idlis.

This simple dish will win your child’s heart with its colourful appearance and scrumptious taste. Additionally, the fermented idlis and veggies will boost your child’s immunity.

  • Pasta:

This one’s special and coming straight from my mom’s kitchen. As a kid, I’d always be behind mom to make pasta for dabba. In fact , I still do 😉

She prepares home-made pasta sauce using dudhi, carrot, tomatoes, chilli flakes, oregano, basil leaves, salt, sugar and cinnamon the previous evening. In the morning, she heats olive oil/butter in a pan, adds the home-made sauce and durum wheat pasta. A grated cheese cube on top and my day is made.

Sometimes, she cooks white sauce pasta. She prepares the sauce using atta, not maida. She adds corn, capsicum, mushroom, and yeah, I can’t stop grinning.

Now you can heave a sigh of relief. You’ve taken care of your child’s nutrition and taste buds without running from pillar to post or worrying about what to cook.

Happy school day cooking from Team Bon Happétee 🙂

content writer - bon happetee indian food diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.