Thursday, 31 January 2013

My profile as a Diet and Nutrition Expert for


View My profile as a Diet and Nutrition Expert for

A customized individual health program is the cornerstone for changing lives in a powerful way : Mrs,Shilpa Mittal,
By editor On 30 Jan, 2013 At 03:53 PM | Categorized As Expert Talk | With 0 Comments
 Mrs.Shilpa Mittal, founder of Nutrilife Health Management, have done my masters in food science and nutrition and hold a merit rank position. Skilled professional with greater than 14 years of broad experience in all aspects of Nutritional councelling and health care management. she have been reshaping lives with pratical and easy to follow nutritional health plans.
She is also involved in Organizing and conducting nutrition educational seminars, workshops for parents of school children.Conducting theme based corporate health camps and diet consultations, have conducted camps with C-DAC, Technova imaging, Johnson and Johnson, Ambit holding pvt ltd and also been featured in Woman’s era magazine, Homemaker Hindi edition, DNA newspaper, Nav Shakti Marathi newspaper, Mid-day, The Week magazine , Times website, Vivid Bharti All India Radio and 94.3 Radio one, Tv9 Maharashtra, Perfect woman magazine,  superkidz India a paper for kids, stylekandy a fashion portal. Written health columns for neighbourhoodtimes and vicinity local magazine for thakur village and kandivali lokhandwala. Also writes articles for, health me
Nutrilife Health Management  i.e healthy nutrition and lifestyle makeover  for every individual. Most of us know what to do to eat right, but translating nutrition goals into workable meal plans and finding the motivation to follow them takes more than common sense. A customized individual health program is the cornerstone for changing lives in a powerful way.
Expertise in :
  • Individual Diet Consultation
  • Writing Articles
  • Giving T.V and Radio Programs
  • Menu Planning For Corporate
  • Health Workshops
  • Diet Planning For Health Disorders like Diabetes, High B.P, Thyroid, Cardiac Disorder, Kidney Disorders, Liver Disorders, Anemia, Gout, Weight Management, PCOD
  • Nutrition Awareness Programs for schools, colleges, offices, general population at large of different age groups etc. Done through : Nutrition pep Talk , Presentations
  • Online diet charts :-o nline food charts, dietary advise and guidelines based on the client history
  • Kitchen makeovers
  • Grocery shopping
Recently launched Health and Fitness android app shilpsnutrilife

Wednesday, 30 January 2013

Turmeric (kacchi haldi)

 Turmeric (kacchi haldi)

Also known as Amba Haldi (mango ginger) which can be seen in this season especially in india.

Turmeric is an Indian spice that contains curcumin, a powerful antioxidant and anti-inflammatory compound. Due to this it acts as a natural pain killer and can be used to treat both internal and external inflammations.

It was recently reported that curcumin has been shown to have anti-cancer properties as well as helpful in providing relief from the pain of digestive diseases, such as Crohn’s. And now, you may be able to add alleviating post-operative pain to the list of curcumin’s wondrous abilities. 

Generally the turmeric root is between 3 to 5 percent curcumin. This means that to ingest 500 mg of curcumin, you need to eat around 10 g of turmeric or 1.5 tbsp. of the spice. 

Not sure how to do this? Try this

• Sprinkle turmeric into homemade vinaigrettes for a curry, salad dressing.
• Add it to your omelet, chilla or scrambled eggs in the morning.
• Add spice to your favorite condiment by throwing in a dash of turmeric.
• Turmeric adds richness to dishes containing hearty vegetables such as cauliflower or broccoli or even on grilled meats.
• Add generous amounts to your soup, milk

Monday, 28 January 2013



People complain of acidity,gas,burrps. Many a times you do not eat anything through out the day, just 2 square meals thats it and nothing at all, and still have lots of gas and acidity, how does this happen. Your stomach keeps secreting juices to digest food and when it does not get any food to act on it acts on stomach linning which causes acidity, heartburn i.e the presence of excess acid in the stomach .

Other causes
Intake of rich and spicy foods
No proper eating technique, eating speedily, under stress
Inappropriate sleep
Too much of tea intake

Remedy for Acidity

Take a small part of jaggery (gur) in your jaws and slowly suck it.
Take watermelon, banana or cucumber each hour.
When you feel heartburn, take few almonds
Acquire one piece of clove and suck on it gradually
Chew up a few basil (tulsi ) leaves
Have lemon water with mint n ginger

Try and correct the root cause, whether it is too much caffeine or long gaps between meals, you won't then need to search for any remedy. 

Saturday, 26 January 2013

Uses of whey (the water left after making of panir)

Uses of whey (the water left after making of panir)

Do not throw away the water left after making of panir i.e whey, it is a cloudy, yellowish liquid which is packed with good quality and easily digestable proteins. It is also a good source of Thiamin, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc and Selenium, and a very good source of Riboflavin, Calcium and Phosphorus.

Whey, called "healing water" by the ancient Greeks, is filled with nourishing probiotic (pro-life) activity, protein,  and is an excellent digestive aid, yet lacks lactose.

Here are a few easy ways to incorporate whey

-Use the liquid to make dough for Indian Paratha & Roti

-Can be added to pancake batter

-Can be used in dal, soups,rasam, sambar
-Use it to cook your pastas, potatoes, oatmeal, or rice,khichdi

-Add it to gravies for vegetables

-Freeze it into cubes and add to smoothies

-Use whey in place of water or milk in recipes

Go ahead use your creativity and enjoy the goodness of whey

Friday, 25 January 2013

Indian Food Facts

 Indian Food Facts

Of all the cuisines in the world, India has one of the most aromatic and colorful cuisine. Varieties of Indian food are countless and identifiable by caste, region or tribe, a tour of India makes for vastly different  food experiences from north to south

Did you know that...

-Indian food has evolved over thousands of years and is the ultimate symbol of how Indian culture has the ability to absorb other influences yet hold its own?

-Indian cooking has taken the delicate and sometimes intricate art of blending spices and honed it to perfection.

-Indian food includes perhaps the most dazzling array of fresh vegetables and fruit cooked in a multitude of ways that help retain their freshness and nutrients.

-Traditional Indian cooking almost always uses fresh ingredients and involves making dishes from scratch. This means less preservatives and healthier food. 

-Indian cooking uses spices like turmeric, ginger, garlic, green chillies, all of which have medicinal and healing properties. 

-A traditional Indian meal includes carbohydrates, proteins, fats, fiber...all the elements you need to make a balanced meal.

Source :-

Thursday, 24 January 2013

The food pyramid – the secret to eating healthy and losing weight

The food pyramid – the secret to eating healthy and losing weight

My article on the secret to eating healthy and losing weight! featured in

The pyramid can be broadly categorised into four levels. As we move up we have to consume less of that particular food item. Consuming more food items which are on top is responsible for obesity and a host of other-related disorders. At the bottom is theCereal and Grains group followed by Fruits and Vegetables group, Dairy products and Non-Veg and finally Oils, Fats and Sugars, which you should consume the least.

1. Cereal and Grains group (Energy rich group)
Now this group forms the staple of diets across the world and comprises of nutrients like carbohydrates, proteins, fibre, minerals, calcium and B-complex vitamins. You should ideally have 6-11 servings of food from this group in a day. 
Common food items in this group: Whole grain cereals, millets, rice, jowari, bajra, makai, barley oats, poha and upma.
 One serving of this equals  
  • 1 cup of rice, poha or upma
  • 1 cup of oats
  • paratha
  • phulka
  • jowar, bajra or makai roti

2. Vegetables and Fruits group (Protective Food Group)
This group consists of all the food items that dietitians, nutritionists, doctors, parents and elders keep on forcing kids to eat but they seldom listen. One should have at least 3-5 servings of veggies and 2-4 servings of fruits each day. They contain extremely vital nutrients like vitamins, minerals, antioxidants, folate, iron and potassium.
 One serving of veggies consists of:
  • 1 cup of raw leafy vegetables
  • 1 medium potato/yam, ½ medium sweet potato
  • 1/2 cup of other vegetables, cooked or raw
  • 3/4 cup of vegetable juice
In fruits one serving is:
  • One medium apple, orange or banana
  • 1/2 cup of chopped, cooked or canned fruit
  • 3/4 cup of fruit juice

3. Dairy products and non-veg food items (Bodybuilding group)
 This group is known as the bodybuilding group because of its importance in maintaining the strength of our bones, muscles and other parts of our structure. This group provides proteins, B-complex vitamins, invisible fat, fibre, calcium, vitamin A, riboflavin, vitamin B12, iron and iodine. You should ideally have 4-6 servings of this group each day. One serving of this group consists of:
  • 1 cup of milk, curd
  • 40g (2 slices) cheese, paneer
  • 1 cup dal, pulses, sprouts
  • 1 handful of dry fruits, nuts like groundnuts
  • 1 Egg
  • 65-100gm cooked meat/chicken (½ cup mince, 2 small chops, or 2 slices roast meat)
  • 80-120g cooked fish fillet

4. Oils, fats and sugar
This is the bad group consisting of food items that are responsible for obesity and its related ailments like heart disease, diabetes, hypertension, cholesterol build-up and all the other lifestyle diseases that are causing havoc in our society. They have sadly become omnipresent in many people’s diets. Think of any junk food item and it will contain these ingredients – burgers, pizza, vada pavsamosa, fizzy drinks, alcohol, instant noodles, chips, frankies etc. I am not saying you shouldn’t eat these items at all – the body needs them too – but in moderation. One should NOT have more than 3-4 servings of these food items in a day. Some common basic sources are vegetable oils, butter, sugar, jaggery and honey.
One serving is defined as 1 tsp of oil, ghee or butter and also 1 tsp of sugar jaggery and honey.

Things to keep in mind
Make the right choices
It’s important to choose a variety of foods in amounts appropriate for a person’s age, gender, physiological status and physical activity. You need to choose food items from each food group to meet your nutritional requirements. It’s a good idea to include as many different food items as possible because it will stop things from getting boring.

Limit or reduce
There’s no getting away from the unpleasant things in life and this includes things you need to limit or reduce:
  • Saturated and trans-fats
  • Salt intake – Ensure that meals are cooked with minimum salt. Also check packaged food items for their sodium levels before consuming.
  • Limit calorie intake from foods with added sugars. Select products that contain less added sugar or choose a small portion.
  • Your intake of simple carbs from refined food sources like breads, biscuits, cakes, pastries.
  • Portions of high-calorie fried foods

Select the best at each level
Even while choosing food items from a certain level on the pyramid you can make healthier choices. Here are some smart choices:
  • Switch to whole grain foods like brown bread and brown rice
  • Eat seasonal and local veggies and fruits aplenty
  • Make sure you consume some dark green leafy vegetables everyday
  • Make sure you have a colourful plate with oranges, red veggies, fruits like carrots, papaya, mangoes, pomegranates, tomatoes, watermelons, plums especially when in season as these food items are rich in vitamin A
  • Use jaggery or honey instead of sugar
  • Choose healthy fats found in almonds, walnuts, flaxseeds and vegetable oils
  • Choose low-fat, protein-rich foods such as lean meat, fish and low-fat milk.
  • Whip up dishes with a combination of whole grains, pulses, grams and veggies to make pulavparathas for complete nutrition.

You should also strive to consume more home-cooked meals instead of eating out. Whenever we eat out we have the tendency to over-eat. Carry packed lunches, plan your meals in advance, and experiment with healthy recipes and ingredient substitutions. Developing healthy eating habits is a way of life. It isn’t just about going on crash diets to lose weight.


Saturday, 19 January 2013

Good quality protein for vegetarians

Good quality protein for vegetarians
Do you know the protein in Egg is considered as high biological value with almost 100% bioavailability i.e of excellent quality. 
But what if you are a vegetarian and want to derive the same benefit, you can very much,Have a combination of cereal and pulse like dal-roti, curd-rice, dal-rice, khichdi,dal-dhokli, kheer, idli-sambar, dosa-sambar… all of this provide good quality protein, which can be compared to egg.This combination provides all the required amino acids which are building blocks of protein.

Thursday, 17 January 2013

Increase your immunity with seasonal fruits and veges

 Increase your immunity with seasonal fruits and veges

Increase your immunity with the power of antioxidant foods. This can be achieved by increasing the intake of seasonal fruits like amla, guava,plums,peaches,papaya,pomegranate, cherries and vegetables like ambadi ki bhaji,ambatchuka (Khatti Palak) , chaulai ka saag besides the usual spinach, methi, patra, mint and coriander. Get lycopene of tomatoes through tangy tomato soup, also add some beetroot, different coloured capsicium, ginger, garlic for added protection.

Eat more of  Dark colored fruits and vegetables as they have more antioxidants than light.