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.


Health is Wealth ( in real sense) Part 1

Hello Healthizens!

Hope your New Year started with a bang!

The year 2016 will be marked in the history as one of the most important years due to the event of Demonetisation.
 Every person  of every age group and from all economic strata had her/his own views on demonetisation, to declare the decisions good, better, best to bad, worse or worst!

 You must be wondering, why is a Diet Consultant talking about finances and not talking about her own subject i.e.: DIET.

Lets start with clearing a few misconceptions. First and foremost let us think of DIET as a more wholesome and comprehensive term in the year 2017.

The first thing to know understand and digest is - "You are on a diet if you EAT". You may be eating anything something, a few of these things a few of that things, Diet foods, Fried foods, Low calories foods, High-protein foods, High fibre foods...but whenever you eat something out of those many things, you are on a ‘Diet’.

So technically speaking you can never go On and/or Off a ‘Diet’, you are always on a 'Diet'! To all those people who say I am on 'Diet' and all those who say I am planning to start a diet, I feel a little less happy to announce that they are technically incorrect. Now that the first misconception is cleared.. lets move to why was I discussing so much of finance at the outset of the article..
( to be continued in part 2 of the article)


7 Dec 2016

Health Foods - Introduction

Hello Healthizens,
As discussed in the previous post about Health Foods.
Let me introduce you with our (our ideas and their efforts) method of cooking.

Method of cooking - Satvik methods of Ayurvedic cooking.
Points to consider while placing the order
1) We believe in strict hygiene and maintaining food quality,  hence all items are prepared only after taking bath and doing Puja.
2) She herself makes everything at home, no contributions of domestic help,  hence complete purity and hygiene of the food are guaranteed.
3) Uses the best quality of healthy ingredients ( roasted seeds,  flax seeds dry fruits, seasonal vegetables - basically all foods that are power packed with Nutrition)
3) Can cook a wide range of foods, and focusses on seasonal foods.
4) Order to be given 5 days in advance as everything is made to order and specification. Order to be collected as soon as we inform you about the dispatch.
5) Uses mantras and chanting which usually should be done while cooking the food (especially when it's Ayurvedic cooking) which makes the food spiritually better to eat.
6) Only cow's ghee or unrefined virgin cold pressed oils (as the recipe demands) are used for cooking.

Charges are on the premium side and will be disclosed when you contact us. Courier charges extra.

Please do let me know if you are interested in placing your order.

Current items which would be available in 5 days are

New items to be introduced very soon.

We believe in packing Nutrition in every food and hence we would not focus on calorific density of foods.  We would mention the ingredients used in the recipe and focus on their nutritional values too!
So what are you waiting for?  If you feel HEALTH is your prime goal for yourself and your family..  Pre-book your orders.

For placing the order you can contact us on
Facebook profile - Nidhi Shukla Pandey
M 8871443331
Email nidhi0583@gmail.com


6 Dec 2016

Customised order of Health Foods

Hello Healthizens,
Hope the winter season is keeping you fit and fine!

Since long I had been searching for a person who would be passionate towards cooking healthy and cooking all meals keeping in mind 3 things.
1) Thinking of all good things that the food could do to the person who consumes it I. E. - enhancing the chemical composition of the food.
2) Making it nutrient dense I. E.  Enhancing the nutrition quotient of the food.
3) Taking the name of your God while making it.  I. E. Enhancing the spiritual quotient of the food.

I have finally found 2 persons who do this.
And yes we are taking customised orders for foods that we think are nutritious and healthy for you!
Our first batch of GOND KE LADDOO is successfully delivered.
Do contact us if you feel you want food items that are prepared keeling in mind only one thing - HEALTH .
Small batches prepared ON ORDER to preserve the health quotient and delivered as soon as possible!

Contact details - nidhi0583@gmail.com
M 8871443331

25 Oct 2016

Vitamin D - Part 1 (Co-authored by Jennifer Dhuri)

Vitamin D - The sunshine vitamin!

It is said that sunshine is the best medicine Have you thought why? 
Sunshine gives us vitamin D that helps maintain strong bones, but there's a lot more to Vitamin D than meets the eye. It is an often-overlooked, under-consumed nutrient that plays a major role in your overall health and performance.
Why are we getting to hear so much about vitamin D deficiency since past some time? And the duration and frequency of the discussions keep increasing day by day!
Well, According to a study in the Journal of Clinical Nutrition and Dietetics, 2015 about 75% to 100% Indians in various age groups of the population is deficient in vitamin D.

Lets start from the basicsVitamin D is a fat soluble vitamin which belongs to the  family i.e.: A, D, E, K. It is produced upon exposure to sunlight, with the help of your Skin, Liver, Kidneys and the Parathyroid gland. To get your daily dose of vitamin D - the best time is around sunrise till 2 hours later. After that, the sun could get harsh for your skin, but anytime sun exposure is better than having no sun exposure!

Probable causes of deficiency

1) Low dietary intake of vitamin D, calcium and vitamin C.

2) High fiber (especially in meal replacers) and phytate intake that depletes vitamin D levels,

3) Reduced exposure to sunlight (either due to not being in the sun or due to excessive use of sun-screen ( to look one tone brighter!), or umbrella to stay protected fom sun-tan, or due to ‘purdah’ or burqa’ practice,

4) Excess use of air-conditioners while in the office or while travelling, 

5) Zero or Low fat intake – as vitamin D is a fat soluble vitamin, lack of fat in the diet leads to less or no absorption of it from the diet,

6) Dark skin produces significantly lesser amount of vitamin D than fairer skin,

7) Lack of direct sunlight in population dense areas and lack of sunlight due to sun-films used in the cars and office windows,

8) More intake of Tea and Coffee which leads to decreased absorption of Calcium, Iron and vitamin D from the already low vitamin D diet,

9) Obesity - A study in The American Journal of Clinical Nutrition, found that vitamin D is less bioavailable in obese people,

10) Leaky Gut - Vitamin D is absorbed in the small intestine in the presence of fat. A leaky and inflamed gut, Crohn's disease, Irritable bowel syndrome or symptoms, Chronic constipation, Celiac disease and such intestinal disorders can interfere with absorption of vitamin D,

11) Genetics - Slight differences in genes, can impact the proteins and enzymes that help the body utilize vitamin D. These slight genetic differences have been linked to Hashimoto's and thyroid cancer.

12) Polycystic ovary syndrome (PCOS) & hypothyroidism.

13) Low 25OHD levels are associated with insulin resistance, ovulatory and menstrual irregularities, lower pregnancy success, hirsutism, hyperandrogenism, obesity and elevated cardiovascular disease risk factors in women!

14) Lack of physical activity – any physical activity when done is a good exercise for your bones, ligaments and cartilages. Decrease in amount of physical activity leads to stiffness of bones and hardening of ligaments & cartilages.

15) Crash dieting/ FAD diets and Self made diet plans – without knowing the consequences of following crazy diets, people put their bodies in a state of shock and then after some time they find out their bodies have become deficient in certain trace minerals and hence are deficient in vitamin D too!

This is also a reason as to why consulting a Diet consultant is so important!

16) Stress – Vitamin D is produced in the body and it looks for Vitamin D Receptors (VDR), without VDR’s vitamin D will not be utilized. Our body when in stress produces the hormone ‘Cortisol’ which depletes VDR capabilities in the body, hence making vitamin D unavailable to the body! 

This article has been co-authored by Jennifer Dhuri who runs a page - Jennifer's Nutrition and Diet Solutions (Jenniferdhuri@gmail.com)

In Part 2, we shall be discussing about the Symptoms, Fortification and Supplementation.

Eat Healthy, Stay Healthy, SHINE!

Nidhi Pandey
Fb - Nidhi Shukla Pandey
For Online Counselling - nidhi0583@gmail.com

M - 8871443331, 07554233984

21 Oct 2016

Case study - Female 50+ Age

Hello Healthizens,

There are a few cases which need to be discussed either because of the carelessness that they exhibit related to their own lifestyle or routine.. or the precision with which they are keen on following their routine.

I got a client yesterday, and I was completely bowled over by her dedication to fitness and clean eating!

Here are the details

Female, Age - 50+, Looked Very happy and content and her reason to coming to me for consultation was to know and understand - What might be the probable flaw in her diet.. due to which she is not getting desired results.

Her routine - She gets up at 5:15 am. Drinks and eats a few things, goes for morning walk of 4 kms and then does yoga on her own for 1 hour.
Has a decent breakfast.
She has a sedentary Lifestyle and is a working professional.
She manages to squeeze in time to drink buttermilk 1 hour before Lunch.
Has a very balanced meal for Lunch.
After coming back home, and having her evening tea, goes for a relaxed fitness cum fun activity.
She tries to finish her dinner by 7:30 pm and Sleeps by 10 pm.
When asked about outings - I was happy to know that outings are not more than thrice a month and that too either buffet breakfast or Luncheons!
( I am always a fan of people who prefer Luncheons and Breakfasts and of course High Tea!)

I even happened to ask her

1) Why did you come for consultation before Diwali and that too when the festive and wedding season is approaching?
To which her response was - Since the festive season is coming, I want to know where all possibly could I go wrong and how would I maintain my stamina and energy levels during all this hustle bustle. Also I have a few weddings in the family, so I want to look even more toned with a clean skin tone!

This lady completely took me over by her dedication to Fitness.
It took me a few minutes to ponder over the contents of the daily diet and find out where exactly might be the flaw...
After a few minor corrections, I have advised her to come for a followup after some time.

A few things that keep ringing in my mind and she affirmed the fact, which inspired me to do this writeup are

1) There are NO EXCUSES TO STAY FIT! You sincerely need to make efforts and you need to be consistent with that!

2) There is no age limit to fitness - You can getup at any age and decide - Okay I have had enough of bed rest and sick leaves from my precious days of happiness, now I want to become fit!

This was my effort to make you motivated for at least the entire festive season!

Nidhi Pandey

12 Oct 2016

Start a good routine TODAY!

Hello Healthizens,

Did you know...
A bad routine or
A Bad diet without exercise or
A good diet without exercise or
A bad diet with exercise
 could give you -
1) Low Hb levels,
2) Low serum calcium and magnesium,
3) Low bone density,
4) Vitamin b12 and D deficiency,
5)  Acidity and accompanied cardiac issues and blood pressure and diabetes issues,
6) Frequent headaches,
7) Painful cycles,
8) Irritability,
9) Ligament issues,
10) Back pain,
11) Frequent bouts of illness,
12) Severe mood swings,
13) Lethargy and exhaustion,
14) Constant craving for good food and rest
15) FAST AGEING of skin,  bone and joints and BRAIN TOO!!!
this is just the tip of the ice-berg...
Stop thinking start doing..
Start a good routine for yourself and most importantly for your children. Consult a good dietitian today!


Nidhi Pandey
M 8871443331