10 Feb 2018

Achaar and a lot more - New products launched.

Hello Healthizens!

We are launching our new product category which is in partnership with a very dear friend and an excellent cook.

"Achaar and a lot more home made products"
(They are yet to decide a brand name and a logo for the same)

We both tweaked the recipes a little after a lot of discussion. We are trying to bring in as much traditional recipes as we can. We are also shipping it outside Bhopal.

1) Winter Season variant - Garlic, Ginger and Green chilli in Lemon juice 
( available from October to Feb )

2) Green chilli achaar 

3) Nibu ka achaar (Khatta Meetha)

4) Amla achaar 
(Winter season variant available from November to January)

5) Gajar Gobhi Shaljam achaar
(Winter season variant available from November to January)

6) Lal mirch bharwa  

7) Kacchi haldi + Kaccha Adrak 
(Excellent antioxidant and especially good for people with Diabetes, Blood Pressure and Heart problems)
(Winter season variant available from November to January)

8) Mirch ka peeli raai ki dal wala achaar 

9) Bajra Tikki (sweet) - Excellent for in between meal snacking. High fibre, Iron rich and super tasty!

10) Nibu Adrak Hari Mirch ka achaar 

11) Kathal ka achar  

12) Nibu ka lal mirch wala achar  

13) Nibu ka khatta meetha achar ( 1 year old) 
Excellent for intestinal or stomach related problems.

14) Aam ki chutney 
Summer season variant - 
Shall be available from March 1st to August 31st 
(subject to availability)
Excellent digestive, superb replacement for the sauces that we generally use.

A few necessary details 

1) Only Salt, Sugar, Oil and Lemon juice used as preservatives. No chemical preservatives used.
2) Filtered mustard oil and groundnut oil used 
3) Please transfer to a glass bottle once you receive them.
4)  Movement is always good - Keep shaking the bottle.
3) Take care of basic hygiene of - Not touching the bottle with dirty hands, - Not putting a spoon inside the bottle for longer duration and - Closing the lid properly.
4) Quantity of achaar to be eaten at one time of meal should not exceed 1 teaspoon. And for people who have blood pressure and heart problems - it is  strict no at dinner-time.
5) Seasonal achaars would be available only in the season.
eg: Gajar Gobhi Shaljam ka achar, Sem ka achar, Chana and Aam ka achar etc.

6) We make things to order, except for a few variants which are seasonal and need to be prepared in season only and that is the reason we take a time period of 10-15 days to furnish the order.

More variants getting launched pretty soon.
The introductory pricing is 
Rs.150 for 250 gms (of all the variants mentioned above)
Minimum order value has to be Rs.300/ -
Courier / Shipping charges would be extra.
We are based in Bhopal.

For other details please drop an email on Dietician.nidhipandey@gmail.com
or contact on 07554233984 or M 8871443331

18 Nov 2017

Newspaper mentions - 7

Happy to be featured for my blog.
This is the first platform where I started making people aware about health wellness and nutrition.
Year - 2015
Coverage in Navduniya 
Covered by Sanavver Shafi

Newspaper Mentions - 6

Add caption

Sprouts have become a go-to food for people from all walks of life.
Sprouts are loaded with lot of anti-oxidants and also the vitamin content of the sprouts is very high.
Read on to find - How are sprouts a good option?
Coverage in Nav Duniya
Covered by Ruchi Dixit

Newspaper Mentions - 5

Like having chilled begerages ?
Be cautious enough to find out 
where do your vendors source it from?

Input for Haribhoomi.
Covered by Himanshu Soni

22 Oct 2017

Training imparted for "Balanced diet" and "Anaemia"

Trainings are always an experience - a learning experience and an enriching experience!

Recently I got an opportunity to impart training on "Balanced diet" and "Anaemia" to the School Principals and Teachers of different government schools of Madhya Pradesh.
The training was conducted by State Resource Centre (Indore) in association with UNFPA and Rashtriya Madhyamik Shiksha Kendra.

The session was mainly on participatory basis. After a brief discussion on balanced diet they wee asked to prepare 3 thalis viz. Standard Balanced Diet Thali, Normal Thali that we normally eat at our homes and the 3rd Thali - that is normally seen in village homes, because they don't have much resources either due to financial constraints or due to non-availability of foods - and they try to compensate nutrition with locally available food sources.

A few photographs of the session are attached below.

Group discussions going on after the task was assigned to them

This group had the best presentation and best ideas of what could be incorporated in "Standard Thali" "Routine Thali" and "Gramin Thali"

The best chart out of the 3 batches trained.

Explaining them the points in the chart that are important and the points that could be avoided. 

Explaining them about the differences between the 3 Thalis.

3 Oct 2017

10 tips for the Proud Homemakers!

Hey There!

Being a Home-maker is the toughest job because it includes all the possible odd jobs. Others might work for merely 10-14 hours, but a homemaker never stops, never takes a leave and is always available! This post is for all such proud homemakers 

1) Ensure your Water intake to be optimum (More working hours you see!) Optimum is 13-15 glasses of water. Do not confuse liquids with water. The intake of pure crystal clear non-aerated water should be more than optimum! Infused waters could be a great addition to this.

2) Do not drink lot of water before or after your meals. instead keep a gap of 30-45 minutes, this would prevent you from bloating. Drinking water immediately after meals leads to dilution of digestive juices secreted in your stomach which eventually leads to improper mixing of the digestive juices with the food.

3) When in hurry during the Morning hours instead of staying hungry - Grab some dry fruits (preferably soaked) or any fruit which is easy to eat( My favourite picks are - Banana or Apple or Guava or Cheeku)

4) Keep Sprouts or soaked Pulses always in your kitchen its the best easy to eat and easy to make snack! You could make quick snacks out of them or even use them to make a chutney!

5) Keep some or the other type of chutney always for meals e.g.: Coconut Chutney, Imli (Tamarind) Chutney , Dhania (Green Coriander) chutney, Pudina (Mint) Chutney, Karaunda (Cranberry) Chutney, Kacche Aam (Raw Mango) ki chutney etc. These are loaded with anti-oxidants, lesser in calories and serve as a great accompaniment to your meals.

6) Salads are a must. Tomatoes, onions, carrots, beetroot, lettuce etc. Make sure you have your daily dose of salads. They up the quotient of soluble fibre, vitamin and mineral in your body! The fibre in them makes you feel full and hence reduces your overall food intake! 

7) Engage in any 1 physical activity. When I say physical activity, I mean intense physical activity - Swimming, Dance, Yoga, Aerobics, Brisk walking etc.. Physical activity of any kind keeps you free from toxins. One of my favourite celeb Gul Panag says: A 30 minute Run is the best facial one could have!

8) If you indulge in making delicious gravy laden foods or super yummy bakery items for your family - let them be for your Family Only! If you want to stay in SHAPE Make sure you don't fall a prey to your taste-buds. 

9) Always read 'The Labels on the Food Products'.

E.g.1-You should know the sauce that you purchase contains how much of tomato puree and Preservatives.
E.g.- If your children/family are not fond of eating vegetables and you opt for a healthy atta, that doesn't ensure the optimum fibre content in the meals of your family. The fibre from vegetables cannot be replaced from the ones in atta -Both are very different!

10) Sleep on time, if you are unable to sleep on time at Night, make sure you take your Power Nap during the afternoon.

Smile at yourself everytime you see the mirror ! !  This happiness would release happy hormones which in turn would help you get better secretion of your hormones and once your hormonal cycle is set straight, good health is just round the corner!


14 Sep 2017

A casual email conversation with a client

Email from a client 
"Dear Nidhi,
Diet is progressing little slow. Only thing I was able to religiously follow was morning routine. I was not able to stick to plan for rest the routine. Sometimes I am eating some junk and eating outside the routine you suggested. I am trying to pull my self on to routine again. Hoping I would be able to follow it."

My few bits to what you are going through right now

Dear XYZ,

1) You are not a Filmstar or into the beauty fitness and modelling industry - that you would follow 100% of the diet routine, so much so that your life depends on it. You are incorporating fitness into your routine for a good and healthy life.. So relax!

2) Don't feel super guilty whenever you eat junk OR skip any of the diet routine steps. Remember if you think a lot while eating something.. Esp that whether you should eat this or not.. Your brain thinks that some crisis situation is going to arise,  hence all that you eat shall be converted to fat. 

3) Out of the things suggested: eg - if I have suggested you 20 changes,  you decide 15 changes that you can do and do them daily. But don't keep changing those 15 things..be religious with them.

4) Don't give workout a skip.. Because every workout increases Your body's oxygen uptake capacity,  hence helps in burning calories more. If you are not in mood of a brisk walk.. Just take a stroll,  don't think or feel guilty.. And bad.. That you have to exercise daily,  this would again put your hormones in a mode of fat storing. Instead of high intensity exercises (especially because you have just started with them) opt for limited duration consistent exercises.
Also remember that rest days are also important, they help your body heal and gear up for the next round of exercises.

5) You have to make your body come in that healthy shape, and it's not an intermittent thing... It will take time.. And you have to give yourself time. 
Any 1 habit of followed for approximately 21 days gets into your routine,  and any changes that you make, if you are consistent with them,  they take 40 days to give results.

Hope these points convince you and make you start afresh!

Your Diet & Nutrition Consultant.

Eat Healthy, Stay Healthy, SHINE!

10 May 2017

Lets celebrate summers vacations differently!

Summer vacations are a very integral part of the school education system, of the lives of the parents  as well as the entire economy especially in India. As soon as the summer vacation season approaches.. all of us (whether we have kids or not!) are flooded  with hoardings, flexes and pamphlets and facebook and whatsapp messages related to summer classes and camps..but is there something we could do to improve their most precious asset - their health !
I would like to give 3 points from the Nutritionist's point of view - 

1) Make them get up really early in vacations! And you would feel - Why should their precious sleep time be compromised especially during vacations! Getting up early would not just give fresh oxygen supply to their lungs but this would increase the oxygen availability to their lungs, more haemoglobin formation, better muscles and better hormonal cycles hence a better immune system.

2) Make them sit, play and run in the sun, except for the super hot afternoon hours) - Vitamin D is a very crucial element of their growth and sadly we are slowly approaching the age where even school students are getting deficient in vitamin D which is a big cause of concern! More the movement more the calcium deposition in the bones and more would be the flexibility of the muscles ..
We don't want our children to depend solely on food fortification or supplements in this tender age.. lets help them build their immunity and strong bones and give them a healthy medicine-free future!

3) Reduce their Screen Exposure - Entertainment has different forms. With the advancement of technology the average screen time of children has increased dramatically in the past few years. Over screen exposure leads to many issues like - eye problems (dryness, itchiness and myopia/ hyperopia), headache (over screen exposure to bright light leads to stress building in the brain cells). Other probable health issues maybe - tennis elbowtendinitis of finger and arthritis of thumb, posture issues related to spinal cord etc) 
Lets us try and get them involved in 
a) Board games
b) Some simple tasks at home e.g.- watering the plants, arranging a few things, basic fireless cooking, cleaning the vehicles at home etc
c) Reading - from which students are pretty much disconnected nowadays.
d) Outdoor activities are always a physically stimulating activity for children no matter what the age! Try playing with them to keep yourself also in shape!

This was my bit as both as diet consultant and a mother to a 7 year old child. Its tough but its not difficult... Lets start getting Healthy!

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
For Online Counselling - dietician.nidhipandey@gmail.com
Facebook profile 
Twitter handle

4 Apr 2017

Same article published in 2 cities but..

Hello Healthizens,

Hope you are doing great!

I wanted to share an interesting thing with you.
My inputs for an article in Dainik Bhaskar's - City Bhaskar were published in Bhopal edition on 30th March 2017. 
Topic - 'Negative calorie foods'
The same article - was republished with entirely the same content in - City Bhaskar (Dainik Bhaskar) Raipur edition on 1st April 2017.
The only thing that changed was the name of the dietician :)
In Bhopal edition my name was duly mentioned whereas in Raipur edition the name was changed.

Ideally I should become an irate individual, and publish complaint note everywhere I could..
But I am happy and the fact that I find interesting is that - the content and information that I gave the reporters (of Bhopal) was so important and valuable that the reporters of the other city (Raipur -which also happens to be my workplace) prefer to not change, but they preferred to change my name !
While discussing all this I must admit the fact that the reporter from Bhopal who compiled the information given to her - did a wonderful job, because compiling the information is also a wonderful task !
Plagiarism is good, but if credits are given, its always good!


Nidhi Pandey

13 Jan 2017

Health is Wealth ( in real sense) Part 2

Hello Healthizens!

Let's continue with the previous article

Let us think of our health as our Asset and the state of disease or bad health as our Liabilities.
Whatever we do to make our health better as Insurance premiums and whatever we do not do to make our lives healthier as Bad debts!
 Moving forward if I being a mother takecare of my health – I am increasing my assets. If I keep taking steps towards my good health and wellbeing in terms of good food and exercise, I am paying my insurance premiums and when my children grow up I will be transferring those valuable assets to them. They would get a ‘Healthy and Fit Mother’ which would be a rarity 20 years from now!
Similarly if I keep ignoring good eating and exercise considering social events, gatherings or any such things more important and not finding time to exercise, then I am increasing my liabilities. And these liabilities would be in different forms – frequent or regular medications for health issues like cough cold, fever, menopausal problems, back pain, joint pain, headaches, irritability, constipation, gastric trouble, cervical, slip-disc, thyroid, diabetes, blood pressure,  cardiac issues, depression, ulcers of various types and maybe even cancer of any organ.
 Along-with the time and appreciation in the currency the expenditures on health will increase by a manifold, and hence the liabilities on the children would also increase exponentially and would become like bad debts that could never be written off! Even if you have purchased acres of land and property for them and have given them lacs of rupees in the bank accounts – Remember their biggest asset always will be Healthy and Fit Parents! And this would keep them happy, peaceful and cheerful always!
So the choice is yours .. be a smart financial planner. Try combining health with finance this year and try increasing the assets for your children and start working towards reducing liabilities, it would take time, but then “Rome was not built in a day”
By a Nutritionist who also happens to be a mother of a 6 year old.