July 22, 2016

Newspaper Mentions - 4

Hello Healthizens,

Taking into consideration, the recent row of suicides in the city, myself and a friend who is a Psychologist decided to take a session exclusively for students.

Title - "Diet & Depression"
Date - 16th July 2016
Student Strength - 10
Age range - 8-17 years.

These are the Newspaper mentions of the same -
1) Coverage in City Bhaskar 18th July, Bhopal edition.

2) Coverage in HITAVADA , Bhopal edition, 19th July.

3) Coverage in City Bhaskar 20th July, Raipur edition. Content is the same , names and photograph are not published.


With this I would like to once again emphasise that EATING HEALTHY DOES AFFECT YOU MENTALLY AND PHYSICALLY BOTH.
So what are you eating today?

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331

May 27, 2016

Newspaper Mentions - 3

DB Post Date - 27/05/16, Page No 4

Beat caffeine the desi way

 Written on - 23rd May 2016

Are you addicted to caffeine?
Caffeine addiction is very important to know if you are already addicted to it! More important to know if you are on the way to get addicted to your daily dose of caffeine ! Coffee contains caffeine, but did you know that Tea also contains caffeine, and in some cases in more amounts than coffee, but a lot of caffeine gets lost in the tea leaves that we throw after straining the tea!
Caffeine gives you a kick - True! But it also gives you Insomnia – a very prominent reason for the onset of depression, lesser water levels in your body by dehydrating your intestines thus making you feel constipated, increases your blood pressure over a period of time, accelerates ageing by formation of wrinkles, causes urinary excretion of calcium, magnesium, potassium, iron and trace minerals which lead to osteoporosis, also causes acidity which can be a reason of foul odour coming from your mouth! And if you are addicted to having it daily for few years, it also interferes with the mineral absorption of the food that you eat if you combine your meals with a cup of coffee and so on!
Lets try to beat Caffeine using desi remedies
So if your cuppa coffee is so disastrous for your health what should you choose! Lets start with our list -
1)   Black tea – Any tea preparation that is mild does not contain milk acts like a detoxifying agent and helps your body fight off those free-radicals! So what other types of tea can you take – Lemon tea, Tulsi ginger tea, Elaichi tea, Lemon grass tea. Basically change the flavourings of your tea daily to get a good feeling and to get a change in anti-oxidant agents!
2)   Chew an elaichi – Since it is a great source of vitamins A, B, C, Niacin, Riboflavin etc – it acts as a blood purifier and removes toxins from the body. It also helps in cleaning up free radicals and thereby delay the process of ageing! (Females are you listening!). It also promotes oral health and enhances your appetite by release of digestive juices in the required amount!
3)   Have lemon water – Lemon water whether it is plain or it has sugar, black salt, rock salt, sugar, honey black pepper etc added – works wonders for your skin, mental health and physical health since it is loaded with vitamin C. Vitamin C energizes you instantly, helps in making the arteries clean, cleanses your kidneys, helps in removing dark circles, nourishes your scalp, is good for your eyes, strengthens the liver and so on!
4)   Chew on Amla – Amla is widely available in dried forms - sweet, salty, sweet+salty, spicy etc. Do you know that Amla contains approximately 20 times more vitamin C than oranges! Amla promotes redensification of bones, is good for skin, hair, nails and all tissues especially connective tissues, prevents hyperlipidaemia, improves eye-sight, improves immunity improves muscle health, makes liver health better and so on.. Too many benefits for a small piece of sweet and spicy Amla. Moreover it would also makes you feel good as we all have had any of these amla variants sometime back in our school days – so the feel good factors also comes in!
5)   Chew on Ginger or add 2 drops of ginger juice to plain water  - Ginger chews (sweet, salty, spicy etc) are a good thing to keep chewing in between your work hours to reduce stress, enhance secretion of gastric juices, dissolve the clots in your arteries, cleanse your kidneys, relieve you from bloating, fills your body with anti-oxidants, promotes weight loss etc. However if you are on blood thinning medicines, please do discuss with your doctor/dietician before you start this.
So all you caffeine addicts, next time you think about your cuppa coffee try these 5 options and upgrade your nutritional profile and get healthy And Yes if you donot feel like having any of these  a glass of water works wonders to re-energise you – Try that too!

The modified version of this article has also be taken up by DB Post Bhopal Edition - http://epaper.dbpost.com/index.php?mod=1&pgnum=4&edcode=12&pagedate=2016-05-27

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
For Online Counselling - nidhi0583@gmail.com
M - 8871443331, 07554233984

May 23, 2016

News paper mentions - 2

DB Post City Plus - 
Mention of the workshop 
Titled - Desi Summer Drinks
23rd April 2016

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com
M - 8871443331, 07554233984

News paper mentions - 1

DB Post Main edition - 
Mention of the workshop 
Titled - Diet & Depression
17th May

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331, 07554233984

April 05, 2016

World Health Day 2016 - Beat diabetes

Hello Healthizens,

The main goal of World Health Day 2016 - is increasing awareness about the most widely spreading disease - " Diabetes "
It is not just dependant on - heredity but also majorly on the lifestyle.  
Given below are a few pointers given by the World Health Organisation. 

Title - Stay Super, Beat Diabetes

1) Halt the rise 

More and more people are getting diabetes all over the world.
The increase in sugar levels in major part if driven by Obesity, constantly increasing weight, lack of physical activity (even among children). Avoiding these cases can help in reducing the levels of blood sugar in normal cases. And managing blood glucose levels in range can help greatly to people who are already suffering from it!

2) Eat Healthy Beat Diabetes

A healthy diet - high in fruits and vegetables, low in direct sugar, rich in complex carbohydrates and rich in good quality fats and proteins - helps in maintaining blood sugar levels if you already have Diabetes and also helps in staying away from Diabetes.

3) Be Active Beat Diabetes

Being physically active always matters and always helps!

30 minutes of regular moderate intensity physical activity on at least 4 days a week - can help prevent Type 2 Diabetes. For those who already have Diabetes this level of physical activity helps to maintain their blood sugar levels to the optimum.

4) If in Doubt - Check 

Symptoms of Diabetes include 
a) Thirst
b) Hunger
c) Weight loss
d) fatigue
e) Blurred vision
However many people who have diabetes donot have these symptoms.
If you are facing any one or multiple of these symptoms - consulting a health care practitioner is always advised.

5) Follow Medical advise

There is a wide range of treatments to manage diabetes and control blood glucose. 
These are
a) Eating Healthy foods
b) Being active
c) Taking prescribed medication (And not taking over or under medication)
d) Control blood pressure (by lowering the salt intake)
e) Avoid the use of tobacco

People with Diabetes can live well if they follow a treatment plan - which is a combination of the efforts of their health care providers.

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331

February 16, 2016

Nutrition+Hygiene talk at UPAY FOUNDATION (Nagpur)

Hello Healthizens,

I am feeling very happy to share these photographs!
I had been to Nagpur for my workshop scheduled at DPS Nagpur.
Since I had 1 day extra during the trip I thought of doing something good during that time. 
I searched for NGOs working for the street children in Nagpur and came across this link 

I contacted Mr. Varun Shrivastava the founder of Upay Foundation and fixed up 2 sessions for their FOOTPATHSHALA a unique concept! 
They go to the places where there are a lot of street children and teach them there itself. They are those children who are not able to go to the school due to various reasons. 
The first centre where we conducted the workshop (honorary) 
1) Santra market - The santra market centre was at a very nascent stage and the children had just started learning to read and write. I forgot to click the pics of the talk.For them hygiene was of main concern and they were guided for the same.
2) Bardi - This centre was relatively old and the children did have a basic understanding of health and hygiene which is a major achievement! Before the talk they greeted me saying "Good evening Mam" and also responded to the talk by saying "YES Mam" and "NO Mam" which was like music to the ears! Coming from street children - proper pronunciations and proper way of talking looked like an amazing thing to me!

Points covered during the workshop were:
1) Say NO to Chocolates, Chips, Biscuits and Ice -creams - 
Reason - to avoid stomach related infections and to avoid the unnecessary issues like - dental carries, high intake of empty calories.
2) Wash your hands and face properly before eating.
Reason - to ensure health and hygiene.
3) Eat more of til laddoo, groundnut chikki, rajgira chikki, roasted chana, roasted groundnuts.
Reason - to ensure better level of low cost nutrition.
4) Drink more water.
Reason - to stay hydrated and healthy.
5) Do running, skipping, jogging etc daily in the morning sunlight
Reason - to improve immunity.

The session was of a small duration and the photos are not of very good quality, but the feeling after the talk was out of the world!

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331

February 15, 2016

Kids Nutrition Workshop at Kidzee Kolar (September 2014)

Hello Healthizens!
This post is long overdue!
I conducted a workshop on 'Kids Nutrition' at Kidzee (Ramayana Garden branch) in September 2014.
The topics covered in the workshop were

1) Junk food- how bad it is for your children.
a) All foods that you eat outside your home are junk foods!
b) Breads, Biscuits, Ice-creams, Puddings, all bakery products are junk whether eaten at home or outside home.
c) Chocolates are pure junk and are not required for the children.
2) How to include nutrient dense foods in the diet of your child.
a) Try to include more of dry fruits in the diet of your child.
b) Fruits in all forms are beneficial.
c) Ghee and oil are needed, but the quantity depends on the routine of your child. Eating more and burning more is what works for children.
3) Parents please practice what you preach.
Part 1 & Part 2

And here are the photographs of the event.

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331

January 30, 2016

10 Anti-Cancer Rules (Cancer Prevention)

Hello Healthizens!

Did you know - 4th of February is marked by the WHO as the World Cancer Day!
"Cancer" - A disease which makes the patient's condition worse both physically and emotionally.
Let us go through 10 Rules which if followed can be of great help.

Let us go through 10 Anti-cancer rules -

1) Ditch the plastic - There is a wide variety of plastics that we use in day-to-day life. Strictly avoid these steps
a) Reheat foods in plastic container in microwave.
b) Using plastic/ melamine cutlery to serve hot foods.
c) Limit the use of zip lock plastic pouches to cold or semi-hot foods and restrict for hot foods.
d) Don't store fried foods in plastic containers.
e) Tea/Coffee in plastic cups.
f) Storing water in plastic bottles and keeping it in the car.
(Read my blog - Healthy and Eco-friendly Kitchen)

2) Include lot of turmeric - Turmeric contains "curcumin" which is a potent anti-cancer agent, and its regular use ensures the supply of anti-cancer agents in our body. Turmeric should be added to hot oil while tempering to get maximum benefits of its essential oils.

3) Keep changing the oils - Different oils have different fatty acid content, and play different roles in our body.  Different oils ensure different fatty acid composition and hence a better lipid profile - making your heart and brain stronger! Dont reuse fried oils

4)  Include Fruits of different colours - Daily - Various coloured fruits contain good amount of carotenoids, anthocyanins, betalains etc which are god anti-oxidants and helps the body fight the free radicals. Soluble fibre found in fruits is good for the good health of the intestinal lining and the villi.

5) Include sprouts - Sprouts contain better levels of water soluble vitamins, good amount of soluble fibre and enhanced levels of minerals with better absorptive capacity. (Minimum size of sprout - 1cm for better nutritional composition) . Semi-cooked or steamed versions contain lesser amount of enzyme inhibitors hence enhancing the absorptive capacity.

6) Avoid sauces & dressings - Oil in sauces and mayo dressings contain high levels of trans fat which can wreck havoc on your system, if consumed daily. They also contain high levels of sodium which can pre-dispose you to high blood pressure, making the health of your arteries bad.

7) Don't replaced cooked meals completely with raw foods - Raw foods might contain certain chemicals or micro-organisms (if grown in unhygienic surroundings, or if not cleaned properly). Too much of raw foods can pre-dispose the body to have infections internally and hence lower the immunity. (e.g.: Helicobacter pylori)

8) Tannins/Caffeine - Tea or coffee when taken in moderation has benefits. But uncontrolled amounts of tea and coffee in exchange for full meals/ snacks, leads to a lot of stress on your system. Constant levels of stress and constant state of hunger, lowers the body immunity and can also be the cause of cancerous growth.

 9) Smoking - Smoking damages our DNA, including key genes that protect us against cancer. The chemicals in cigarette like arsenic and zinc interfere with pathways for repairing damaged DNA. Each cigarette can damage the DNA in many lung cells, but for all of them to become cancerous it takes many years depending on the intensity and duration of smoking and associated factors like Stress, Bad Routine and Drinks.

10) Intake of medicines / supplements on own - According to the modern nature of drug therapy - they suppress cellular functions that appear to be over-reactive. Pain-killers usually inhibit the function of enzyme - cyclo-oxygenase(COX).
Functions of COX:
a) protecting the stomach from the corrosive effects of its own acid.

b) regulating circulation of blood to the kidneys.
c) modulating the activity of the immune system.
Side effects of prolonged un-prescribed medications

a) Stomach Ulcers
b) Intestinal bleeding
c) Kidney failure
d) High blood pressure
e) Psoriasis

f) Colitis
and damages the immunity completely - thus enhancing cancerous cells to grow and develop.

1) http://www.chrisbeatcancer.com/top-10-anti-cancer-vegetables/ 
2) http://www.anticancerbook.com/rules.html
3) http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/how-smoking-causes-cancer
4) http://www.ncbi.nlm.nih.gov/pubmed/10850526
5) https://en.wikipedia.org/wiki/Anthocyanin
6) https://en.wikipedia.org/wiki/Intestinal_villus
7) https://en.wikipedia.org/wiki/Enzyme_inhibitor
8) http://www.huffingtonpost.com/entry/why-medication-can-be-dan_b_643690.html?section=india
9) http://www.ulifeline.org/articles/390-the-dangers-of-misused-prescription-drugs

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com

M - 8871443331

January 21, 2016

What is Cholesterol ?

Hello Healthizens!

"Cholesterol" - A term worthy enough to raise eyebrows, Right?

Let us know what is - Cholesterol.

Cholesterol is a steroid. It is a waxy, fat like substance found in all cells of the body.

80% of cholesterol is produced by your body and 20% comes from the food that you eat.

Which means you got to exert your body in the right way - enough to help your cells make less of cholesterol!

Liver is primary organ for formation of cholesterol, a small amount is made by the lining of small intestinal and rest by individual cells of the body.

It essential for:

1) Formation of hormones - testorone, progesterone, estradiol and cortisol.
2) Production of bile salts necessary for digestion.
3) Gets converted to vitamin D, when the body is exposed to sunlight.

 (Next blogpost - Know your hormones)

Liver combines cholesterol with a protein creating a lipoprotein -
a) High Density Lipoprotein - Good for your heart and the body as it lowers deposition of plaque.
b) Low Density Lipoprotein - Harmful for the heart and the body as it enhances the deposition of plaque.
c) Very Low Density Lipoprotein - Less important than the above two.

Too much of one type and less of the other cause problems related to heart referred to as Angina and brain referred to as Stroke.

This is the basic information about cholesterol.So before you think your grocery foods must be 'cholesterol free' give this basic information a second thought.
(Blogpost - Steps to control the high cholesterol levels)
Hope this helps!


1) http://www.nhlbi.nih.gov/health/health-topics/topics/hbc
2) http://articles.mercola.com/sites/articles/archive/2014/04/14/vitamin-d-cholesterol-levels.aspx
3) http://www.disabled-world.com/artman/publish/body-cholesterol.shtml
4) http://www.healthline.com/health/cholesterol/effects-on-body

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Online Counselling - nidhi0583@gmail.com
M - 8871443331