3 Immunity boosting Teas for Rainy Season

Tea has piqued the interest of academics in the West, who are uncovering the many health advantages of various varieties of teas. Tea has been regarded as a key to good health, happiness, and knowledge in the East for thousands of years. Some teas have been shown in studies to help with cancer, heart disease, and diabetes, as well as weight loss, cholesterol reduction, and mental sharpness.

• Turmeric Tea:

Ingredients:

o 1 cup warm water
o 1/4 tsp Haldi powder
o 1 pinch Pepper powder
o 1 tsp Ginger juice
o 1 tsp Lemon Juice
o 1 tsp Amla Juice
o 1/2 tsp Apple cider vinegar
o 1 pinch Dalchini powder
o 2 strands Saffron
o 1 Clove

Procedure:

Add Turmeric (Haldi) to simmering water, then add all the ingredients one after the other, bring the Tea to boil, strain and serve.

Benefits:

o Eases arthritis symptoms.
o Helps prevent Alzheimer’s disease.
o Helps prevent cancer.
o Maintains ulcerative colitis remission.
o Boosts the immune system.
o Lowers cholesterol.
o Can help treat uveitis.

• Hibiscus Tea:
o 2 large Dried hibiscus petals
o 2 cups Water
o 1 inch Ginger chopped
o 2 tsp Honey

Procedure:

o Bring water and ginger to a rolling boil in a saucepan over medium heat. Turn the heat off.
o Toss in the dried hibiscus petals and steep for 5 minutes (or longer if you want a stronger flavor).
o In a glass, pour hot hibiscus tea, stir in honey, and serve.
o Allow the tea to cool to room temperature before refrigerating for a few hours or until ready to serve.

Benefits:

o Hibiscus flower tea has a long list of health advantages.
o High blood pressure and high cholesterol sufferers will benefit from this supplement.
o It is beneficial to both the digestive and immunological systems.
o It aids in the regulation of the body’s blood sugar levels.
o Weight loss can also be aided by hibiscus flower tea.
o It’s high in vitamin C, minerals, and antioxidants, and it’s good for hypertension and anxiety.

• Ginger Tulsi Tea:

Ingredients:

o Basil leaves, 10-12 no.
o Lemon (medium), 1/2
o Ginger, 2 inch
o Honey, 4 tsp
o Water, 2 cup

Procedure:

o Thoroughly wash and clean the ginger. Then, without peeling it, grind it. Ginger has a lot of nutrients in its peel.
o Fill a pot halfway with water and bring to a boil.
o Boil for another 2-3 minutes after adding the grated ginger. Continue to cook for another 3 minutes.
o Tear the tulsi (holy basil) leaves into small pieces and place them in the simmering ginger water.
o Turn off the heat, cover the saucepan, and set aside for 2-3 minutes to allow the ginger-holy basil tisane to steep.
o After that, strain the mixture into serving cups. Pour in the honey, squeeze in the lemon juice, and whisk quickly. Serve immediately.
o On an empty stomach, drink Adrak Tulsi Chai Recipe Ginger-Holy Basil tea.

Benefits:

o Tulsi tea is also great for arthritis patients
o Tulsi tea helps maintain dental & oral health
o Regulates Blood Sugar Levels
o Helps reduce stress
o Tulsi will help prevent respiratory disorders

Healthy Tea are always a better option whenever you are craving a drink. They are great to build up your immunity. Contact Siddhi Deshpande-Takalkar, one of the best nutritionist in Pune, for more such amazing recipes and health tips.

5 Healthy & Refreshing Summer Drinks

Summer comes with a lot of heat, sweat and dehydration. Extreme heat can make you feel weak and it is very important for you to stay hydrated. There are many fruits that are beneficial for your health during the summer time. These fruits help you cool down and help your body to stay hydrated and fight against the scorching sun. Like these fruits there are also some healthy and refreshing drinks suggested by the nutritionist at Nutriworks, best diet consultant in Pune, that help you stay cool this summer. Try these recipes suggested as diet tips for summer:

Aam Panna:

This drink is must have in every Maharashtrian’s house. Made with King of fruits raw mango, cumin seeds, jaggery, salt and some water. Aam Panna has a lot of health benefits, like it prevents iron loss from your body, cures digestive disorders, rich in nutrients like vitamins A and B, calcium, potassium, magnesium, sodium, and iron. Enjoy this delicious drink this summer.

Sugarcane juice:

This sweet delicacy is everyone’s favorite especially in summers. Sugarcane juice is not only full of flavors but has extremely healthy. Sugarcane juice helps your body get instantly energized, it also works for betterment of your skin, it fights cavities in your teeth and gets rid of bad breath. Sugarcane also helps your wounds heal faster. The best part about sugarcane juice is it helps you reduce weight.

Watermelon juice:

Watermelon itself has extreme health benefits and watermelon juice is basically juiced watermelon with a dash of lemon, salt and sugar. It has amazing health benefits like it helps you maintain your blood pressure level, helps in digestion, keeps you hydrated, helps you rejuvenate your skin.

Lemonade:

This very simple juice also known as nimbu paani, this is the simplest drink you can make and enjoy in summer. This simple drink not only hydrating in nature but has health benefits, it helps you control your blood sugar level, has cancer fighting qualities, extremely useful in clearing skin acne.

Buttermilk(Chaas):

Buttermilk has benefits like it helps in digestion, keeps you hydrated, detoxifies your body, rich in calcium, reduces blood pressure, fights constipation is no secret to anybody therefore enjoy buttermilk everyday this summer.

Enjoy these scrumptious and refreshing drinks this summer. For more such diet tips and tips about healthy food contact Nutriworks, best diet consultant in Pune.

Importance of seasonal fruits in summer

Summer means scorching sun, sweat and sitting at home but taking proper care and enjoying some delicious fruits would make the summer go a lot better. The benefits of the fruit is that these juicy delicacies are not only great in taste but also have amazing health benefits. Here is Nutriworks, the best diet consultant in Pune, explaining benefits of seasonal fruits in summer.

Watermelon:

This is the ultimate summer fruit. Watermelon is not only full of vitamins A, B6 and C it is also fat free in nature. Watermelons also keeps you hydrated, it lowers inflammation and oxidative stress.

Mango:

Everyone keeps waiting all year long. Mango is extremely delicious, juicy and full of good nutrients. Vitamins A and Vitamin C in mango help you build your immune system. Raw mango juice can help you prevent your body from heat.

Papaya:

It’s not a secret that papaya is good for skin. It reduces the tan. Eating or applying papaya to the skin can help you soothe the sunburn. It helps with digestion and lowers blood pressure. You know what’s better? It also makes great fruit in weight loss diet.

Sweet lime:

Sweet lime also known as Mosambi, is full of Vitamin C. Mosambi aka sweet lime also helps you with constipation and it helps you remove toxins from your bowel system. It is full of dietary fibre. It is also helpful in cooling your body down.

Grapes:

These small juicy fruits, have said to help your body against cancer, eye problems, cardiovascular diseases and many other health conditions. They are also a good source of fiber, potassium, minerals and vitamins. They are also full of antioxidants, making them a great fruit for summer. These and many more fruits like lychee, pear, pineapple, honeydew melon are also beneficial in summer. For more such health tips contact best dietician in Pune.

Know what PCOD is

PCOD (Polycystic Ovarian Disease) has affected woman in large numbers throughout the world. It is also known as PCOS (Polycystic Ovarian Syndrome). It is commonly found in women in their reproductive age i.e 18-45. Here is what PCOD is exactly its symptoms and causes.

PCOD forms small cyst like things inside the ovaries causing the ovary to expand. It enlarges the ovary causing in excessive formation and secretion of androgen and estrogen. The disease has to be taken seriously because it causes much long term problem.

Symptoms:

● Irregular menstrual cycle, long menstrual period, heavy flow during period, light menstruation, no menstruation.
● Rough patches on skin, breakouts, acne on skin, thick hair growth on face back and stomach, creases, loss of scalp hair
● Infertility
● Obesity, weight gain, problems in losing weight.
● Skin breakouts, oily skin, oily scalp
● Depression.

If you have any of these symptoms it’s better to consult a gynaecologist or your doctor and test yourself for PCOD. The causes of PCOD/PCOS are unsure but here are few reasons that can affect:

● Androgen: These are usually male hormones, women have them too, women with PCOD usually have higher level of Androgen.
● Insulin: This hormone manages the blood sugar level in your body, if you have PCOD the body doesn’t react to insulin as it should.
● Progesterone: This hormone lacks in your body with you have PCOD. This lack causes the periods to be irregular.
● PCOD is also genetic.

There is no separate test done for PCOD. Doctors usually suggest different tests such as hormone tests, blood sugar level test or cholesterol level test. Doctors can sometimes suggest ultrasound scan to check your ovaries for cyst formation, tumors in the inner linings.

Treatment: There is specific treatment for PCOD. If you are overweight doctor suggest that reducing weight by 5-10% can help you feel better. Doctors may also suggest some diabetes drug medicine to level up the insulin inside the body.

If you want to get pregnant doctors may suggest a hormonal birth control these help your body become fertile. We at nutriworks have the pregnancy diet consultant in Pune, women health consultants in Pune. We suggest diets that help you deal with PCOD in an effective way and help you lose weight. Contact us for further information on our website.

Nourish your Hair with adequate nutrition

Our hair is riddled with problems during monsoon. Hair loss, oily scalp and dandruff are some of the common problems during the rainy season. A lot of products convince us to buy hair products that make our hair healthier. Nevertheless, a natural, healthy diet also contributes a lot to have nourished hair. Packaged and processed foods do no good to nurture those locks. It’s time to throw away those pack of chips lying on your bedside table!

A lack of vitamins like A, C, D and E, zinc, B and minerals like iron, biotin and fatty acids may slow down hair growth.

Below are few super foods that will work wonders for your tresses:

1) Eggs:

Eggs are a powerhouse of proteins, and since hair is made up of 95% keratin. Keratin, is a protein, and therefore, it is very important to include proteins for healthy hair.

2) Spinach and other Green Leafy vegetables

Spinach contains a lot of iron and iron is one of the important for hair growth. A lack of it causes a breakage of hair follicles and causes hair loss.

3) Citrus Fruits

Citrus or Vitamin C is used to absorb iron in the body. Hence, it is important to also include citrus fruits in your diet. Citrus fruits include lemons, orange, sweet lime. Start your day with a glass of lime juice with honey, and your tresses will be taken care of!

4) Peanuts and Peanut butter

Peanuts are a very rich source of biotin, as it is filling. Biotin is known for both stopping hair fall and stimulate hair growth. A quarter cup of peanuts serves upto 9 grams of protein, 4 grams of fibre, and packed with antioxidants.

5) Carrots and Pumpkins

Carrots and Pumpkins are filled with vitamin A. Drinking a glass of carrot juice every day helps in boosting hair growth. It also helps the scalp produce sebum, a natural oil, which keeps the hair roots healthy.

“Nutriworks” an initiative started by the young and dynamic dietician and clinical nutritionist Mrs. Siddhi Takalkar Deshpande. One of the best dietician in Pune, Nutriworks strives to plan a customized diet according to your body type so that you only deserve the best. Along with weight loss, Nutriworks takes care of the overall well-being and holistic development of your system.

Thus, to solve all your hair woes, head to the Kothrud and Bibvewadi branch ASAP!

Increase Haemoglobin Naturally

Low haemoglobin called anemia is a most common condition in majority of population especially in females. Recently I volunteered a blood donation camp in which I observed many healthy people who were eager to donate blood were unfit for blood donation just because of a low haemoglobin count. Low haemoglobin levels without any underlying conditions like in pregnancy, liver or kidney diseases, absorptive disorders, thalassemia, cancers, bleeding wounds etc. can be usually due to improper eating habits, low nutritional content of foods, inadequate nutrient intake or improper cooking methods which can lead to deficiency of nutrients like iron, folic acid, vitamin B12, vitamin C and proteins together responsible for low levels of haemoglobin.

When you have blood haemoglobin levels below 12.5g% it is termed as anemia. Adequate haemoglobin is required for transport of oxygen to your body cells. It also transports carbon-dioxide to lungs to be exhaled. Our body uses dynamic mechanism to maintain its haemoglobin. It tries to maintain normal haemoglobin by using these stores of nutrients like iron. Once the stores are depleted, slowly the haemoglobin levels start decreasing below normal showing various symptoms. Low haemoglobin gives you general fatigue, paleness, weakness, pale skin, shortness of breath, dizziness, cold extremities (hand and feet), tingling sensation in legs, fast or irregular heartbeat, cravings to items that are not foods (mud, clay, chalk etc.), brittle nails, headaches, etc.

Donating blood for a social cause is a good initiative for which we should keep ourselves fit not only from health point of view but also to maintain your haemoglobin count. To maintain haemoglobin throughout the year we need to have a balanced diet rich in various nutrients. Haemoglobin is made up of heme and globin which requires iron, vitamin C, folic acid, vitamin B12 and proteins. To improve your haemoglobin, you need all these nutrients in your diet in correct amount. Iron deficiency anemia is most common and is seen in majority of females than males.

Improve your iron intake by increasing following iron rich foods in your diet:

Non – veg : Meat and fish
Eggs
Pulses and Beans, peas and lentils.
Nuts – Walnuts, Roasted almonds, peanuts
Seeds – Garden cress (Aliv seeds), Pumpkin, Sesame and flax seeds
Whole grains
Most dark green leafy vegetables – Spinach, Shepu, Cauliflower leaves, Broccoli, Rajgeera.
Iron fortified breakfast cereals and breads

Usually the vegetarian varieties contain non-heme iron and require vitamin C rich foods consumed along with iron rich foods for better absorption. These foods include:

Amla and Guava
Sweet lime, orange
Fermented products
Tomatoes, peppers, broccoli, peas
Green leafy vegetables

Diet should contain a considerable amount of good quality protein to improve your hemoglobin levels. They include:

Egg
Lean Chicken
Meat and Fish
Milk and milk products
Pulses
Legumes

If you have a anemia due to folic acid and vitamin b12 deficiency, you need to incorporate following foods in your diet.

Egg yolk
Curd
Spinach
Gingelly seeds
Sorrel (Ambat Chuka), Ladies finger, Cluster beans (Gavar), Tomatoes
Whole Wheat

Some Important Tips to improve your haemoglobin:

Avoid intake of tea and coffee along with meals to improve iron absorption.
Cook at least 1 to 2 dishes in cast iron pan to provide two to three times more iron content than the one cooked in any other pan.
Consume foods rich in vitamin C and iron together to improve absorption of iron.
Soak, Sprout and ferment foods to improve bioavailability of iron. It reduces amount of phytates and improves iron absorption.
Consume minimum of processed foods which lack iron. Consume plenty of natural foods to improve overall intake of nutrients.

Improve your haemoglobin levels… Maintain it all the time…

Take a balanced diet…

Maintain your nutrition and be fit for blood donation…

As one of the few Registered Dietitians in Pune, I feel that everyone should focus on staying healthy, instead of later finding ways to fight off the diseases. I have been working as a diet consultant in Pune and I find that even common illnesses take weeks and months to get better. That’s why, “prevention is better than cure!” If you are looking for a nutritionist in Pune for such preventive diets, Nutriworks is the right place for you.

Super foods for sankrant

Makar sankranti is a festival dedicated to the Sun God. It falls in January and is the beginning of the Sun’s journey into the Makar (Capricorn) sign. It is celebrated all over India and is known by various names such as lohri, bihu, pongal, etc. It celebrates the harvest season and as is the case with all celebrations, food forms a central part of it!

The beauty of this festival is that it is celebrated with food that has various benefits in the winter season. Some of these super foods include-

Til-also known as gingelly seeds. These are basically oil seeds which provide 563 kilocalories, 18.3 gm protein, 43.3 gm fat per 100 gm of seeds. They are rich in various B complex vitamins and minerals such as copper, magnesium, calcium and zinc. Various studies have shown that til seeds provide relief in Rheumatoid arthritis, help in respiratory disorders, promote bone health, improve hair and skin and are a great stress buster.

Jaggery-you might think of the humble jaggery as just a sweetener, but it is a lot more than that. It is rich in antioxidants and minerals like selenium and zinc, which help in scavenging the free radicals in the body. It aids in digestion by activating the various digestive enzymes in the stomach. It can help alleviate the symptoms of PMS in women.

Groundnuts-are also oil seeds. They provide 567 kilocalories, 25.3 gm of protein and 40.1 gm of fat per 100 gm of seeds. They also contain magnesium, niacin, copper, oleic acid, and antioxidants such as resveratrol. Eating peanuts in optimum quantities can help in weight loss, healthy heart and prevention of gallstones.

Ghee-ghee is a powerhouse of nutrients. It provides energy and contains various minerals and fat soluble vitamins like A, D, E and K. It has anti-inflammatory properties, helps in keeping the heart healthy and also helps to flush out toxins from the body.

Seasonal vegetables-contain more nutrients, antioxidants and nutrients which are essential for the body. Seasonal vegetables are allowed to develop fully on the plant itself, thereby enhancing their nutrient value.

Leafy vegetables-these are grown abundantly in winters and have various health benefits. They are a great source of antioxidants, minerals and fibre. They help to improve the metabolism, relieve constipation, and have cancer-preventing agents like lutein and zeaxanthin.

Bajra-it comes from the family of millets. It contains 361 kilocalories, 12 gm protein and 5 gm fat per 100 gm of the millet. Additionally, it contains complex carbohydrates, resistant starch, magnesium, polyphenols like flavonoids and omega 3 fatty acids. It is beneficial for gut health, diabetes, healthy heart and helps protect against ageing, cancer and metabolic disorders.

Indian festival foods are often those which are grown in abundance during that time and Sankrant foods are no exception. Enjoy these foods, but be aware of the quantity and portion sizes, because ultimately, moderation is the key!

Siddhi Takalkar-founder of NutriWorks is a Registered Dietitian in Pune with a Masters in Nutrition and Dietetics. She has a vast experience in advising diets for various health conditions and is the best Dietitian and Nutritionist in Pune for all your Nutritional needs.

10 tips for a Healthy Lifestyle

In today’s fast paced world, in spite of increased awareness Health and Nutrition has taken a backseat. Even kids today, suffer from obesity and high cholesterol due to increase in junk food and lack of physical activity.

Here are some of the ways to achieve a Healthier Lifestyle:-

Water: – Begin your day with water (warm/hot optional). On an average we should drink 8-10 glasses of water every day. To be specific, you can simply take a minimum of 40 ml per kg of your body weight to ensure enough hydration throughout the day.

Weigh Yourself: – Keeping a check on your weight leads to better and disciplined weight management. You should always weigh yourself on an empty stomach early morning. Weighing at same time can help to guide us better to be on track.

Breakfast: – Breakfast is the most important meal of the day. If you start the day right, you tend to eat better overall. Skipping breakfast is one of the major reasons for obesity. It is very essential to break the overnight fast with a sumptuous meal containing majority of nutrients.

Walk: – Walking can do wonders to the immune system and helps you in getting rid of a number a diseases and pains. It can range from a 20 minute outdoor walk to an hour of yoga, swimming or any other fitness activity. A minimum of 30 minutes activity minimum 5 to 6 days a week is recommended for best results.

Consume Fresh and Whole fruits and foods: – Vegetables contain Potassium, Folate, Vitamins A & C and other micronutrients which keeps us healthy and helps fight infections. Fruits contain fiber which helps in protecting against strokes and heart diseases and also lowers cholesterol.

Sleep: – A solid, continuous 7 or 8 hours of night sleep is a marker of good heart health. Sleep aids in weight loss. Depression, heart diseases, stress etc can be cured and curbed by qualitative sleep.

Healthy Habits: – People who tend to live by strict habits/routines tend to be more physically and mentally fit than their counterparts who follow an ill lifestyle. Going to bed, waking up at the same time each day, following a particular diet etc keeps your body in steady equilibrium.

Taking up a Hobby/Activity: – Doing something you love boosts your immunity and releases feel good hormones. Be it reading, painting, writing, sketching, volunteering etc, anything that we have a flair for and makes us feel good about ourselves and hones our talent and potential.

Reduce Salt and Saturated/Transfat: – Salt and saturated transfat are freely available in processed or prepared foods served in hotels or in packets. They increase risks of high blood pressure, high cholesterol, acidity etc which increase risk for heart disease and stroke. Home cooked meals are the best solution for the same.

Cut down Smoking and Drinking: – Smoking (even passive smoking) is one of the leading causes of deaths. Heavy drinking is one of the worst risk factors for many diseases. Smoking as well as drinking alcohol in excess leads to addiction and it increases your risk of disease.

Healthy living isn’t impossible, or even difficult. It’s just a Habit/commitment which we need to gift ourselves for a long, fit and blessed life.

This article is sourced from Dt. Siddhi Takalkar Deshpande, a dietitian, clinical nutritionist and lifestyle consultant, one amongst the best in Pune, Maharashtra.