Tuesday, 30 January 2018

Sprouted Jowar khichdi

Sprouted jowar briyani
(OPOS Method)

A Briyani rich in good quality proteins, iron, calcium, easy to digest, helps manage diabetes, Blood pressure and cholesterol.

For making jowar sprouts soak jowari for 24hrs, tie in a Muslin cloth , it takes almost 1 1/2 -2 days for sprouts to come, keep sprinkling water.

Jowar sprouts-1 bowl
Marinated veg ( French beans, carrot, capscium for half an hour in curd mixed with salt ginger green chilli paste, jeera powder, briyani masala 1/2 tap) -1 bowl
Onion chopped -2
Tomato chopped -1
Ghee -2tbsp
Cinnamon, bay leaf,
2-3 black pepper
2-3 cloves

(L means layer)
Followed veg dum briyani method from opos

L1 -1tbsp ghee 2tbsp water, cinnamon, bay leaf,  2-3 black pepper,  2-3 cloves, 1cup onion, 1cup tomato

L2 -marinated veg ( French beans, carrot, capscium marinated for half an hour in curd mixed with salt ginger green chilli paste, jeera powder, briyani masala 1/2 tap)  - 1/2 -1cup.

L3 - added 1 cup sprouted jowar

L4 - added remaining half cup marinated vegetables

L5 - covered with chopped spring onions, added 1 cup water from sides and cooked for 5 whistles

L6 - let the pressure settle, open the cooker.

L7 -Sprouted jowari briyani is ready.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Sunday, 28 January 2018

Jowar (sorghum) sprouts

Jowar (Sorghum) sprouts
Eating millets is not only from the point of view of well-being but also from the environmental perspective. The drought resistant nature of this grain along with its ability to produce a good yield with limited water supply is the need of the hour
Jowar sprouts are gluten free packed with  iron, calcium,   protein and fibre.

Sprouting causes improvement in the contents of certain essential amino acids like increases lysine (a key amino acid lacking in most grains) and concentrates the protein. It Increases tryptophan, albumin and globulin, decrease prolamins, a plant storage protein that may be diļ¬ƒcult for some people to digest.
Sprouting of grains causes increased activities of hydrolytic enzymes, total sugars, and B-group vitamins, and a decrease in dry matter, starch, and antinutrients. These include amylase to digest carbohydrates, lipase to digest fats, and protease to digest protein.
Thus digestibilities of storage proteins and starch are improved due to their partial hydrolysis during sprouting.”
Sorghum has presence of antioxidants in the form of polyphenolic compounds in fairly large amounts.
In addition to the anitoxidants, the presence of sorghum wax, contributes to the cardiac benefit that this millet provides. The wax in this grain contains policosanols , which help in lowering cholesterol levels.
Have a bowl of jowar sprouts today.

#jowar #jowarsprouts #eathealthy #exercise #millets #shilpsnutrilife

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Friday, 26 January 2018

Food is fuel

How true is this...
Food is the fuel that keeps our body going just like petrol, diesel for cars and engines....for good average we never keep tanks empty...than why do we keep our body's fuel tank empty by starvation, thereby reducing its energy giving capacity...go give your body the right fuel.

#eathealthy #exercise #avoidjunk #healthylifestyle #shilpsnutrilife #foodisfuel

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Thursday, 25 January 2018

Republic Day special - Indian Food Facts

Republic Day special - 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 :-http://indianfood.about.com/od/thebasics/a/misconceptions.htm

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Stress is all of that bad?

Stress is it all that bad?
Stress is a term that has become a part of daily language in the 21st century.

One in five people get stressed on daily basis.

Medical research suggests that up to 90 percent of all illness and disease is stress-related. Stress can cause headaches, irritable bowel syndrome, eating disorder, allergies, insomnia, backaches, frequent cold, anxiety, depression, arthritis, skin disorders, hair loss and fatigue; to diseases such as hypertension, asthma, diabetes, heart ailments and even cancer.

Is all stress bad for you? Not at all.

We need stress to thrive, excel and enjoy life. This is called positive stress. But even positive stress can become negative if not balanced and managed correctly. Our goal is to aim for a positive-stress phase.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Wednesday, 24 January 2018

Eat a variety of foods

Eat a variety of foods everyday
Eating a variety of foods is very important for a balanced diet. I keep on stressing this point very often with my clients too, that by eating only one or two kinds of foods, you will not get the proper balance in your diet that you should have. As each food has different nutrients in it like grains are rich in carbs, dals in proteins, fruits and veges in vitamins (as can also be seen in the image).

Also by eating only one kind of food, the aspect of boredom will arise. Say, for instance, you have a banana for a snack every day for a month. You will get bored and tired of eating banans. Instead, try a variety of fruit.
Eating many different foods helps maintain a healthy, well-balanced and interesting diet that provides adequate nutrition, also by getting a variety of foods you will make eating a lot more enjoyable.
So go ahead try a new fruit like star fruit or introduce a new grain which you haven't tried yet say nachni(ragi), Jav(barley)...do share your experiences too.
As the saying goes "VARIETY IS THE SPICE OF LIFE"

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Sunday, 21 January 2018

Fresh green chickpeas salad

Fresh Green Chickpea salad

Fresh Green Chickpea (raw or boiled or steamed ) 1 cup
Onions chopped 1
Tomatoes chopped 1 medium
Green chillies chopped 2-3 medium
Fresh coriander leaves chopped 2 tablespoons
Black salt (kala namak) to taste
Roasted cumin powder 1 teaspoon
Chaat masala 1 teaspoon
Red chilli powder 1/2 teaspoon
Lemon juice 2 tablespoons
Panir 2tbsp crumbled


Take the Green chickpea in a bowl. Add onions, tomatoes, green chillies, coriander leaves, black salt, roasted cumin powder, chaat masala, red chilli powder and lemon juice and mix well. Garnish with panir and serve immediately.

Optional you can also add radish, sweetcorn, capscium,  spring onions to increase its value.

#freshgreenchickpea #harachana #Harbara #Chickpeas #garbanzobeans #choliya

Saturday, 20 January 2018

Fresh Green Chickpeas (Hara Channa) culinary uses

Fresh Green Chickpeas (Hara Channa) culinary uses

Fresh green chickpeas are the winter food that tastes super good, Popular seasonal treat of India.

Culinary Uses

· Hara Chana is best eaten raw or roasted or boiled.
· Sauté some in olive oil, which softened them, put sea salt on them, and enjoy the taste.
· Can be tossed into stir-fries, sautés, and salads.
· Combined with sweetcorn and some green or red bell pepper also makes an awesome chat.

So What are you waiting for go have a cup of fresh hara channa today…..

#freshgreenchickpea #harachana #Harbara #Chickpeas #garbanzobeans #choliya #vitaminsC #vitaminBcomplex  #magnesium #zinc #pantothenicacid.

Fresh green chickpeas (Harachanna)

Fresh Green Chickpeas (Hara Channa)

Fresh green chickpeas are the winter food that tastes super good, Popular seasonal treat of India.

Also Known as 
Fresh Green Chickpeas,garbanzo beans, choliya, hara Channa, in Mumbai, these are known as Harbara. They are tender, juicy and a great snack to nibble, specially fresh ones are a true delight.  Eat them raw or steam them with kala namak (Indian rock salt). 

Health Benefits
The green chick peas have a wealth of nutrients like energy, protein, calcium and iron.

Fresh green chickpeas or choliyacontain vitamins C, E, K and B-complex vitamins, folate, and theminerals magnesium, zinc and pantothenic acid.

Fresh chick peas are high in dietary fibres too.

#freshgreenchickpea #harachana #Harbara #Chickpeas #garbanzobeans #choliya #vitaminsC #vitaminBcomplex

Thursday, 18 January 2018

Choose powerful vegetables

Choose powerful vegetables

Fresh vegetables, leafy vegetables should be consumed in good amounts.. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example, spinach has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.

Also eating a lot of green leafy vegetable can help us with detoxifying the body.


#Detoxify #greens #shilpsnutrilife

Wednesday, 17 January 2018

Green food Week

Green Food Week
Green colour for detoxification

What they contain: 
Green foods get their color from a pigment called chlorophyll,they high amounts of Vitamin K,lutein and zeaxanthin, phytochemicals such as indoles and glucosinolates and iron, potassium.

Why you should eat more:
Chlorophyll, a natural blood purifier supports the liver and kidneys in the elimination of toxins. Vitamin K is necessary for blood clotting and building strong bones.Lutein and zeaxanthin can filter out harmful light that damages the eyes. A daily serving of any green veg can slash your chances of having a heart attack, too.

Examples of green foods include kale, broccoli, mint, garlic green,spinach, green beans, celery, lettuce, watercress, cucumber, broccoli, sprouts, green beans, peas, green apples, grapes and kiwi fruit.

What I tried here is awla chutney, methi muthiya, garlic corriander paratha, mint khichdi.


#healthywinters #warmingfoods #colouryourdiet #Chlorophyll  #shilpsnutrilife #AntiOxidant #immunity #detoxification #phytochemicals

Come on friends try this and let me know how was it...

Tuesday, 16 January 2018

Do you think going on a diet means following any of this.... Think again

Do you think going on a diet means following any of this.... Think again

Fad diets are marketed as quick ways to lose weight. Their types changes from year to year, but the promises they make don’t. Know how to spot a FAD diet.

Diets such as the ketogenic diet,  raw food diet, the paleo diet, GM diet,  blood group diet etc.

How to know if the diet is a FAD DIET

Does it eliminate a particular food group.....eg no rice, rotis or grains

The diet promise unrealistic weight loss in a short amount of time.

Insist on buying certain foods from a special place

Gives powders or pills to lose weight.

Make you believe it’s super easy to follow the diet

It is temporary or short term.

If you answered “yes” to any of these questions, you’ve probably spotted a fad diet.

This diets are supported with Advertising that promotes very convincing results. Don’t be fooled. This type of weight loss plan is not a healthy way to lose weight.

Why fad diets fail
Fad diets are impossible to stick to for long. This means that once you stop following the diet, you’ll probably gain back the weight you lost. Some people actually gain back more weight than they started with.

Fad diets don’t usually provide enough nutrients.

Be smart, do some research — look for the science behind the diet’s claims. A better solution is to work with a nutritionist or dietitian to create a realistic diet that will be effective for you.


#faddiets #Shilpsnutrilife #diabesity #exercise #obesity

Red food week

Winters are the best times to enjoy veges so decided to designate a week by colour so here comes

Red colour food week
Red colour or in other words Lycopene is the predominant pigment in reddish fruits and veggies.

So whats behind the color lycopene, a carotenoid is a powerful antioxidant that has been associated with a reduced risk of some cancers, especially prostate cancer, and protection against heart attacks by improving blood circulation, organ function and blood pressure.In fact, cooking enhances the activity of some phytochemicals, such as lycopene.

Examples of red foods include tomatoes, watermelon, beets, and red bell peppers.

Fruits like pomegranate,strawberries, raspberries, cranberries and cherries.

What I tried in the picture is carrot tomato soup, carrot pickle, a sabzi made of beet, carrot, tomato last but the best red pattice made from carrot, beet….

Come on friends its easy to introduce veges n fruits, this way if you all tried let me know how was it.


#redfoodweek #lycopene #tomato #beet #carrot #cherries #strawberry #shilpsnutrilife #healthywinters #warmingfoods #colouryourdiet #AntiOxidant #immunity

Sunday, 14 January 2018

Culinary uses of Sesame seeds (til)

Culinary uses of Sesame seeds (til)

Sesame seeds have delicate nutty flavor. Their flavor indeed becomes more pronounced once they are gently roasted under low flame just for few minutes.

-Use it as the traditional seasoning to enrich the taste of your food.
-Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
-You could make a paste of sesame seeds, add crushed garlic, lime juice and salt and use it as a dip for raw vegetables.
– Grind the seeds fresh shortly before using them.
-Sprinkle whole or ground seeds over cereals, vegetable dishes, salads or fruit.

– Can be added to parathas
-Also in Tamil Nadu, ‘Milakai Podi’, a ground powder made of sesame and dry chili is used to enhance flavor and consumed along with other traditional foods such as idli.
-Dry fried sesame seeds ground to a thin light brown color paste known as tahini. Tahini is one of the main ingredient in famous middle-eastern dip, hummus.
-Dry fried seeds sprinkled over toasts, biscuits, breads, cakes, salads, stir fries etc.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Go ahead enjoy sankranti with til ladoo, til gajjaks, til chikki…..just control the portion size and have it in the earlier part of the day!

Saturday, 13 January 2018

Makar Sankranti

Makar sankranti & Happy Lohri

Makar Sakranti is also known as KHICHADI (Indian dish made from rice and lentils) Sakranti because on this day the injunction to eat Khichadi , is generally observed by people. Seasonal crops become available. Ghee, and spices are used for making tasty nourishing Khichadi. Winter loosens its grip on shiver producing cold, admitting springtime that brings with it the chance for all round health improvement.

Also called- Til Sakranti

In addition to Khichadi, great importance is attached to the use of TIL (Sesame seeds) during Makar Sakranti. Therefore, this Sakranti is also called TIL Sankranti. People make Laddoos (round balls) from Til. Til oil is used for massaging.

It is said that Til emanates from Vishnu’s body and that the above described usage wash away all kinds of sins. Sakranti period is held to be very auspicious and any good deeds during this time will produce merits. Gifts of clothing, blankets etc., on this day are productive of merits in both this life and in the next life…

Meethe gur mein mil gaye til,
Udi patang aur khil gaye dil,
Har pal sukh aur har din shaanti,
Aap sab ke liye laaye

Makar Sankranti & Happy Lohri


Friday, 12 January 2018

Til and calcium

Sankranti special
Til and Calcium

Eating sweets like til revri, gajjak, laddu, chikki (candy) and patti, along with other good sources of calcium like milk and its products can help you in reducing your dosage of calcium supplements for the time being (keeping any medical problem in mind if any) as til is an important source of calcium.

Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? Just 100 gm of white sesame seeds provides approximately 1,000 mg of calcium.

#dietician #makarsankranti #sesameseeds #til

Thursday, 11 January 2018

Magical seeds Sesame (Til)


Sometimes, small seeds can sprout large health benefits. This can certainly be said about til (sesame seeds). In addition to their popular use in making crunchy til ladoos, gajjaks, as dips or as a garnish for breads and desserts, these seeds are abundant in lesser known health promoting properties.

Lets have a look at its health benefits.

Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? Just 100 gm of white sesame seeds provides approximately 1,000 mg of calcium.

In addition to being an excellent dietary source of calcium, sesame seeds are also a good source ofmanganese, copper, magnesium, zinc, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E, healthy protein, and fiber.

Sesame seeds contain methionine and tryptophan — two important amino acids that most other vegetarian foods such as peas, groundnuts, rajhma, chowli and soya bean are deficient in. These fine quality amino acids are essential for growth, especially in children.

Sesame seeds are rich in EFA’s(essential fatty acids) that are of help to prevent dry skin, mood swings, PMS, pain and inflammation.

Black and red sesame seeds are particularly rich in iron, folic acid and are effective in treating anaemia. 100 g of sesame contains 97 mcg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.

In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Wednesday, 10 January 2018

What a qualified dietician or nutritionist is...get your myths cleared.

What a qualified dietician or nutritionist is...get your myths cleared.

Look where you are risking your health at....

With being healthy, fit, losing weight becoming the talk of the town there are many health diet and  nutrition experts springing up....

Let's take a look at what goes in becoming a qualified dietician or nutritionist.

- A bachelor's degree in food science,  nutrition or dietetics (3yrs)
Or a post graduate diploma (1.5yrs)
Or a masters degree (2yrs) in the same from a recognized university with a 6months internship in the same...

So a qualified professional would take 5-7 yrs in making....

Whereas let's have a look here.... Whom you shouldn't hand over your health

- the one who is selling a nutrition product calls himself or herself a nutrition or health coach or an expert.... Doesn't charge you for consultation but only for the Products.... Which cover more then the consultation...

- a person who has lost weight earlier ....feels knows most of the things and now is ready to HELP others to achieve the goal with so called diet advices.... Think ..experiences can help you....but food can be a tricky subject. A banana can cause weight gain in some... Help relieve constipation in someone... Yet help in acidity in other... This is core.... 

Such experts instead can motivate others whole heartedily

- Someone doing a short term 3-6 months course.... As a lot of glamour attached to this field .... And label themselves as dietician.

Good nutritionist or dietician should have an evidence-based approach, continually pushing themselves to learn and advance their own knowledge.

Be a smart client... Inquire about the credentials of the person whom you are consulting. After all it's just not about losing weight but about nourishment... Being healthy inside out.


#qualifieddietician #dietician #nutritionist

Monday, 8 January 2018

Why you need to visit a dietician


Do i really need to see a dietician, is the question that arises many atimes…which keeps on delaying those visits….RIGHT

For many of us, a visit to the dietitian comes either when we are obese or suffer from a particular health condition, which calls for strict eating habits. After trying all kinds of fad diets, getting fed up, frustrated, we search for a long-term solution to weight loss. Of course, a dietitian can help you with much more than just weight loss. Essentially, a dietitian should be visited much before a health problem starts troubling you.

No two individuals are alike, hence there are different diets for different people based on their age, sex, body type and disease condition, if any and hence customised diet approch is needed. Again for the same person also the requirements are different according to various phases of life. Like women during pregnancy and lactation have different needs as compared to other times, also adolescence, old age calls for extra care.

According to me, if one wants to lose weight, maintain or control a particular health condition their diet should be as close to their normal diet as possible; only then will they be able to stick to it. Otherwise one tends to discontinue the diet or does not follow it regularly. So, if you are a south Indian who enjoys his rice, dosas and idlis, the diet should include these.

A dietician not only helps you with weight loss or any other health conditions but also educates you about foods……

Still thinking…..take an appointment today…..

Sunday, 7 January 2018

Stop multitasking - be present

Stop multitasking - Be Present

One word that sums up health advice is mindfulness: a "state of active, open attention on the present,"

What does this mean? It means not eating in front of the TV, while on the computer, checking e-mails on the phone or iPad, eating while driving in the car. ... The list goes on and on."

Research shows that people who practice mindfulness weigh less, stress less and smile more. And those who try to multitask do it badly. So make an effort to be present this year.

http://shilpsnutrilife.com/?p=6574#newyearresolution #eathealthy

Saturday, 6 January 2018

Try something new

Resolution special - Try something new

Try a yoga class or a Spin class. If you don't enjoy that, try Pilates or Zumba. Go ice skating or skiing…go hiking

Want to eat better? Take a healthy cooking class.

If you enjoy something, you're more likely to do it again, meet like minded people who will help to incorporate those healthy habits into your social life.

"The goal is to rediscover yourself

"Find those things that bring a smile to your face and good health to your body, and your New Year's resolution will become a way of life.


#newyearresolution #eathealthy

Friday, 5 January 2018

Resolution special -Be better not perfect

Resolution special- Be Better may be not perfect

Every day make a promise with yourself to be a little bit better like for eg at snacks, instead of chips, you buy an apple. Instead of watching TV you do 15 minutes of yoga or take the kids to the park. Start with one thing every day.

Aim to treat yourself and your loved ones better, start your New Year with this and good habits will follow.

#newyearresolution #eathealthy

Resolution special - Being with nature

New Year’s resolution idea – Being with nature

Being with nature can have a big effect on an overloaded mind,When the body’s sympathetic nervous system mobilizes our fight-or-flight response, it can’t tell the difference between stress caused by a bear attack and stress caused by a meeting with the boss.In other words, it’s always on. “Though we might not feel it directly, our bodies do,”

Find a place in nature that speaks to you, whether it’s a spot in your backyard or a bench at a local park. Visit there regularly, even if it’s only for a short time. get some fresh air every day. Eg-take a quick walk around your office building at lunch, or wake up 15 minutes earlier and jog around your neighborhood.

#newyearresolution #eathealthy #exercise #weightloss

Wednesday, 3 January 2018

Resolution special - Add something instead of deleting

Resolution special- Add something Instead of deleting

Make a resolution to add something instead of subtracting things like sugar or fat from your diet. Add a serving of vegetables to every meal. Add protein to your snacks. Add two glasses of water to your daily routine. You'll find over time that these additions will leave no room for unhealthy habits.

The same resolution can be used for other areas of your life, too. Add 15 minutes of meditation to your bedtime routine or 15 minutes of classical music to your commute to help you destress. Add some organization time to your daily schedule. Add a book on financial planning to your reading list.. or do 15 minutes of yoga. Today, you'll take the kids to the park instead of handing them a video game controller. Not all at once but one thing every day.

Good, now add this one to your New Year's resolutions.

#newyearresolution #eathealthy #addhealthyfoods

Tuesday, 2 January 2018

Resolution special - choose a theme

Resolution special - Choose a theme

"Choosing just one word that describes how you want to feel instead of what you think you should do or accomplish in the New Year is really powerful,“ "Once you've chosen your theme throughout the year, it will guide you in aligning actions, behavior, goal-setting and even how to make the best use of your free time."

So just like how we being with not giving priority to weight loss.... but to eat healthy should be your new year resolution.


#newyearresolution #eathealthy