10 Aug 2019

What is Luxury - A mentally and physically healthy body

A few guidelines of basic health.

1) Your body keeps changing every day ! And that's why you need to eat good and workout everyday.

2) You need to workout because that helps your body stay in shape both mentally and physically!

3) Your normal general routine at times needs a break.. be it increased workouts.. or spending time in the Lap of nature or changing your diet habits drastically.

4) Detox - is a fancy word which in general means - Infuse strength in your digestive system and enhance the way your body uptakes nutrients.

5) It's okay to let go some foods even though they were your favourites at one point of time..IF THOSE choices make you healthier.

6) Your body is able to digest certain nutrients in a better way at a certain age and not able to do so after certain X number of years and that's totally fine.

7) You should always consult a good para medical health care practitioner eg - dietician, physiotherapist etc when you are very healthy, don't wait for a disease like condition to push you towards these options.

8) Your routine should not take away your peace of mind - remember that's something you cannot buy, but you can only earn and develop it.

9) Saying things like 




Is your own mental block.. 

you have to overcome it yourself - If you want to be healthier.

10 ) In case if all the above mentioned things don't make sense to you, please pass it on to your friends and family especially to your #GENNEXT

is slowly becoming a thing of luxury..
And luxury is something all of us should HAVE OR EARN OR ENJOY - ATLEAST ONCE !!



22 Jun 2019

How would you make me lose weight ?!?! Story 1

A brief conversation that I have often
Either with the client or the clients parents..

Story 1
Over the phone.

Client - Mam I want to lose weight.

Me -
Q 1 -  Do  you have a time frame in mind ?
Q 2 - How determined are you to lose weight?
Q 3 - Your weightloss  shall depend whether you have certain associated defeciency or not.

Client - I want to lose weight in one month, atleast the double chin should go in 15 days, I can stay without food all day long..and would eat whatever you say. I have a wedding to attend and I want to look good.

Me - What's your current weight and height ?
Client - 87kgs , 5'5'.

This is a very normal conversation ..you would feel. But think about it rationally did you take 15 days to gain all the weight that you are carrying right now ?
 Or it happened gradually ?

Also please understand that sustainable weight loss shall happen step by step and systematically only.
You can try various fad diets..
And if you want to try fad diets do them on your own..
But go to a dietician with slightly realistic goals.
(Whether it is online or offline)

Good luck !

27 Feb 2019

Casual Notes

Just a casual note.

Client - what's your fees ?
Me - 3000 per month for Bhopal people.
4000/- per month for people outside Bhopal.

Client -
Q 1) Isn't this too much. 
Answer 1) If you feel your health is a CHEAP AFFAIR ,that's your choice and preference

Q 2)Why don't you do a demo session or a trial session for a fortnight.

Answer 2) When you were eating outside food in buffet or parties or just like that outings, were you given demo food at that time? If yes - Surprisingly you opted for a thing that made you unhealthy Everytime !!!

Q 3) Do I need to get all the blood tests done?

Answer 3) Oh Yes. I never take clients without blood tests, because what we eat as a part of good diet, works on jnprovingyour blood picture (things like packed cell volume,red cell distribution width,mean corpuscular heamoglobin and so on and all these parameters affect your hairfall, thyroid,B12, vitamin D, kidney stone formation,gall bladder stkbe formation and so on )

Q 4) How fast can I loose weight?
Answer 4) Your weight loss is inversely proportional to the speed with which you gained it.
In 30's you would loose approx 10 kgs in one year with good diet and workouts and also have a better blood picture
In 40's you take 2 years.
In 50's maybe 3-4.
Why ?? Well because a machine has a limited life. If you abuse it in the initial years of your life, you pay later !

Q 5) But do I have to eat and workout later also?

Answer 5)My dear - try keeping your car, in neutral for the whole day long, and sometimes refill it with petrol, sometime with diesel and sometimes with kerosene and sometimes with water too ! Let's see how well would it function then ?
If yes - try doing the same yo yourself - good food for a day and bad food for a week and then repeat.

Q 6) But my friend lost xyz kgs through a shake and Intermittent fasting and therapies and massage.

Answer 6) - So you can do exactly the same. Have I stopped you ? Rush towards deterioration !!!!! And wish you good luck too !

M 8871443331

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!