As Autumn has begun in the Northern Hemisphere, I think about how this is a time for renewal: body, mind and spirit. I have personally tried to incorporate more self-care and mindfulness into my regular routine. Box breathing, daily meditation, practicing gratitude, and physical activity in whatever way I enjoy. Life is definitely tough and everyone has struggles. Some things have come up recently that have been very difficult for me in my personal and professional life, but I am trying to work through them and “fill up my own tank.” As they say, you cannot help others unless you help yourself first! Trying to change the negative narrative that our brain starts is always a good first step. Some days are better than others. Start small, and build upon your successes over time. A win could be as simple as deciding to start something new tomorrow.

In what ways are you working on self-care and positive mindset? Would love to hear from you!

Your skin can be a window into your body’s health. Part of it is definitely genetics and having a good skin care routine, but most of it is how we live our lives—and it’s never too late to make positive changes! Let’s explore the fascinating connection between nutrition and skin health. Common conditions like acne, rosacea and eczema, among others, can be significantly improved with diet and lifestyle change. Radiant skin can be yours!

Unlocking Your Skin's Potential: What Can You Do?

Hydration for a Healthy Glow:

Your skin immensely benefits from proper hydration. Water is a must. Ensure you're drinking enough water throughout the day to keep your skin hydrated. If you’re not sure where to start, aim to get half your body weight in ounces each day. If you weigh 140 pounds, you’ll want to drink 70 ounces of water daily. 

Antioxidant-Rich Foods:

Antioxidants play a crucial role in protecting your skin from oxidative stress and inflammation caused by free radicals. Incorporate colorful fruits and vegetables like berries, oranges, spinach, and bell peppers into your meals to boost your antioxidant intake.

Essential Fatty Acids for Elasticity:

Healthy fats, particularly omega-3 fatty acids, contribute to skin elasticity and hydration. Include sources like walnuts, flaxseeds, and chia seeds in your diet to support your skin's natural moisture barrier.

Vitamin C for Collagen Production:

Vitamin C is a powerhouse nutrient that stimulates collagen production, vital for maintaining skin firmness. Load up on citrus fruits, strawberries, kiwi, and broccoli to nourish your skin from within.

Zinc for Skin Repair:

Zinc plays a key role in skin repair and regeneration. Foods rich in zinc, such as pumpkin seeds, chickpeas and other legumes contribute to the overall health and resilience of your skin.

Probiotics for the Gut-Skin Connection:

The health of your gut is intricately connected to the health of your skin. Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support a thriving gut microbiome and promote clear skin.

Practical Tips for Healthy Skin Nutrition:

Here are some practical tips to integrate skin-loving nutrition into your daily routine:

• Create Colorful Plates. Aim for a variety of colorful fruits and vegetables and other plant-based foods to ensure a diverse range of vitamins, minerals, and antioxidants.

• Limit Processed Foods. Minimize processed foods, sugary snacks, and excessive caffeine, as they can contribute to inflammation and skin issues.

• Balance Your Macronutrients. Ensure a balance of carbohydrates, proteins, and healthy fats in your meals to provide comprehensive nourishment for your skin.

• Other Lifestyle Factors. We’ve been talking a lot about nutrition. Don’t forget stress reduction, physical activity and sleep - all of these are keys to looking younger and feeling your best!

• Check out the Exam Room Podcast below, featuring dermatologist Dr. Suzanne Bruce!

Want more info on clear skin? Don’t hesitate to reach out by hitting REPLY.

1. October is Breast Cancer Awareness Month. To find out more about a 4 pronged approach to reducing your risk of breast cancer, click HERE for a free e-cookbook and getting started guide!

Focus on:

• Eating more plants

• Moving your body more

• Limiting alcohol

• Working towards a healthy weight for you

2. Let’s Beat Breast Cancer Class on Thurs, Oct 17th at 730pm Eastern!

Half a century ago, the United States declared a “war on cancer,” yet current statistics predict that during our lifetime, one in eight women will develop breast cancer.

This class focuses specifically on foods relevant to breast cancer risk reduction and survival. You’ll view a nutrition science video as well as 3 demonstrations of simple plant-based recipes that can be easily re-created at home. This class can also be offered one/one for those who want a more personalized experience.

COST: $10

VALUE: PRICELESS!

The Power of Plant-Based Nutrition: 4 Class Series ONLINE

*REGISTRATION CLOSES SOON: Starts Sunday, October 6th at 730pm Eastern!

Participant Feedback:

“This class gave me more confidence about eating plant-based.”

“The class is full of powerful information about the food that we eat.”

“Excellent class — information was well presented.”

“Followup was great - the instructor was easily available for questions and was very supportive.”

Why Should You Join?

The Power of Plant-Based Nutrition for Health is based on the Physicians Committee for Responsible Medicine’s successful 21-Day Plant-Based Kickstart program. This series will give class attendees real-world, actionable information to discover the world of plant-based nutrition. You will walk through a 21 Day Kickstart program with Dr. Asha and a supportive group of your peers!

Class Format:

Each 60 min online class features a video, discussion, and activities focused on adopting a healthful, plant-based diet. You will also have access to a private Facebook group, regular Zoom Meetups and the instructor via email for ongoing support.

Curriculum:

1. Kickstart Your Health: the Science Behind Plant-Based Nutrition

2. Let’s Go! (Begin Kickstart, Label Reading)

3. Getting in Gear (Eating Out, Cooking without Oil)

4. Weight Loss (How to Keep It Going)

Side effects may include:

· Improved Blood Sugar

· Lower Cholesterol Levels

· Better Blood Pressure

· Weight Loss

· Increased Energy

· Better Sleep

· Improved Digestive Regularity

COST: $69 for all 4 classes!

INCLUDES:

• 4 LIVE online classes

• Unlimited email support

• Private Facebook support group

• LIVE online in-person support meetings (depending on interest)

VALUE: PRICELESS!

**This class can also be offered one/one for those who want a more personalized experience.

Classes On-Demand!

**Healthy Habits — useful for ANYONE - individuals or families!

What You Will Learn:

• The science of habit formation

• The power of habit stacking

• Ideas to build healthy habits and extinguish unhealthy habits

• Practical tips on developing healthy habits for families and individuals such as healthy eating, physical activity, mindfulness, sleep and more!

Participant Feedback:

“Easy to understand material. Very practical and helped with my kids and me too!”

“Great examples of how to develop healthy habits across many areas.”

**The Power of Lifestyle Change in Endometriosis: An Introduction

What You Will Learn:

• What is endometriosis?

• What are the risk factors for endometriosis?

• How is it diagnosed and treated?

• Can what you eat (or don't eat) impact endometriosis?

• What about other lifestyle changes?

Participant Feedback:

“Great overview and information that I couldn’t find anywhere else all in one place.”

“This class really inspired me that there is something I can do other than medications to help my pain.”

Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics about which you’d like to learn more!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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