Sports Specific Nutrition Program

How to Balance Hormones for Weight loss

When it comes to weight loss, most people often focus on diet and exercise. They meticulously count calories, tr…

Difference between PCOS & PCOD

Polycystic Ovarian Syndrome (PCOS) and Polycystic Ovary Disease (PCOD) are two terms often used interchangeably,…

Role of Antioxidants in Gut Health

In our body’s complex system, the gut plays a central role in orchestrating various functions essential for over…

All about Prebiotics

Prebiotics are non-digestible oligosaccharides (complex carbohydrates) which promotes the growth of healthy beneficial bacteria in the gut.

Role of Millets in Treating PCOS

With UNGA(United Nations General Assembly) announcing 2023 as the ‘International Year Of Millets’ collaborating …

All You need to know about Collagen

Known to be the ‘fountain of youth’, collagen is the most abundant protein constituting about 65% of the body wh…

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10 Best healthy summer food for travel

Eat Smart Summer Vacation

Thandai dark chocolate truffles

Thandai dark chocolate truffles

Getting back on track post festive season

Festive seasons are meant for having good times with family and friends. Loads of socializing, exchange of sweet…

Enjoy this Diwali guilt-free: tips to enjoy the deli…

It’s the festive time of the year again! A time to divulge in food, fun, and family. But with a reduced amount o…

Herbs effective for management of PCOS

Polycystic Ovary Syndrome (PCOS)  is the most common health disorder affecting women of reproductive age. I…

Know all about the right tests to diagnose PCOS

The right kind of the diagnosis for PCOS is important to determine severity of the syndrome and the corrective a…

Choose the right salt in your diet

Salt is such an important part of our cuisine. Its one of the five basic tastes our tongue can identity. Salt no…

Puffed Rajgeera breakfast jar

Ingredients 1. Rajgheera puff  – ½ cup 2. Milk  – ½ cup 3. Yoghurt  – ¼ cup 4. Maple syrup – 1 tb…

Oats breakfast jar

Combine oats, milk, yoghurt, maple syrup, vanilla extract, and melon seeds. Stir and keep it over night in a mason jar.

Sweet potato kheer fasting special porridge

Serves 4 nos Time of preparation 30 mins Ingredients Sweet potato 1 no big – peeled and shredded Milk 2 cups (yo…

Red pumpkin raita

UPWAS SPECIAL RECIPE Serves 4 nos Time of preparation 30 mins Ingredients Red pumpkin 1 cup cubed Ghee 1 tsp Cum…

Gut feelings: are you listening?

People from all over the world are now increasing their awareness and educating themselves about the importance …

8 poor dietary habits that severely compromise your …

Our body’s immune system is the defense mechanism that protects us. If the immune system is compromised due to a…

The best oil blend for Indian cooking

Groundnut oil & safflower oil blended in the right proportion not just brings a great flavor to your food but ups your wellness quotient too!

Obesity increases the risk of Covid 19. Make these 5…

According to an article by Ms. Rema Nagarajan , published in The Times of India on the 20th of April 2020&n…

Prawns (kolambi) poha

Prawns poha takes me down my memory lane! My mum used to make this every Sunday and we were three sisters would …

Build your immunity with these magical foods

Food that we consume in our diet has the capacity to heal or harm us. Building Up the body’s immune system is a …

Your daily cooking oil can heal you – choose it right

Why are cold press oils best for you?

Coconut, olive, apricot to peanut — visit any supermarket and you can see cold-pressed oils lining the shelves. …

Fresh summer avocado salad

Serves:- 4 Preparation Time:- 15 min Cooking Time :- No cooking needed Total Time:- 15 min Ingredients 1 Avocado…

Healthy guacamole dip for your parties !

Serve: 4 Preparation Time: 5 min Cooking Time: No cooking neededTotal Time: 5 min Ingredients 1. …

Appam

Serving size: 8 Energy: 71Kcal Protein: 3.6g Ingredients 1 cup dal chilla mixVegetables of your c…

Mix dal wada

Serving size: 5 Energy: 166Kcal Protein: 6g Ingredients 1 cup dal chilla mix¼ cup onion2 tbsp oil½ tsp…

Dhokla

Serving size: 5 Energy: 120Kcal Protein: 5.76g Ingredients 1 cup dal chilla mix1 waterA pinch of turme…

Khakhra

Serving size: 8 Energy: 86 Kcal Protein: 1.5 g Ingredients 1 cup millet atta1 tbsp oilWater as require…

Thalipeet

Serving size: 3 Energy: 250 Kcal Protein: 4.7 g Ingredients 1 cup millet atta¼ cup onion1 tsp gin…

Frankie

Serving size: 5 Energy: 179 Kcal Protein: 4.5g Ingredients 1 cup millet atta¼ cup paneer2 tbsp on…

Mini bhakri pizza

Serving size: 6 Energy: 144 Kcal Protein: 3.3 g Ingredients 1 cup millet attaWater as requiredSal…

Porridge

Serving: 1 Energy: 283 kcal Protein: 8.2 Ingredients 2 tbsp millet atta1/3  cup skimmed milk1 tsp…

Khakhra

Serving size: 6 Energy: 116 Kcal Protein: 4 g Ingredients 1 cup fab roti atta1 tbsp oilWater as r…

Stuffed paratha

Energy: 163 Kcal Protein: 5.9 g Serving size: 4 Ingredients 1 cup fab roti atta2 tsp oilWater as requi…

Chapati

Serving size: 5 Energy: 130 Kcal Protein: 4.7 g Ingredients 1 cup fab roti atta2 tsp oilWater as requi…

Daal chilla

In a bowl take dal chilla mix, add water and mix properly, to get pouring consistency batter.

Healthy yogurt fruit parfait

Whisk yogurt and 3-4 tbsp water in a bowl. You can adjust the consistency as per your choice.

Daal chilla mix recipes

Appam Serving size: 8 Energy: 71Kcal Protein: 3.6g Ingredients 1 cup dal chilla mixVegetables of your choice (on…

Millet atta recipes

Khakhra Serving size: 8 Energy: 86 Kcal Protein: 1.5 g Ingredients 1 cup millet atta1 tbsp oilWater as requiredS…

Fab roti atta recipes

Khakhra Serving size: 6 Energy: 116 Kcal Protein: 4 g Ingredients 1 cup fab roti atta1 tbsp oilWater as required…

Bircher muesli

NUMBER OF SERVES 4 NOS Ingredients : Rolled Oats 6 tbspapple juice or any fruit juice of you choice 2 cups or an…

Summer special

Summer is just around the corner and soon we’ll be drenched in sweat and dehydrated. The Sun can drain us out co…

Sprouted green gram chat

INGREDIENTS 1 Cup Sprouted Green Gram 1/4 Cup Onion, Chopped 1/4 Cup Carrot, Chopped 2-3 Spinach Leaves, finely …

Aliv ladoo

Garden Cress seeds also known as Aliv in Marathi and Halim in Hindi. This is very authentic, traditional Maharas…

Til chikki

Til chikki, a flavourful desert prepared by sesame seeds and jaggery. It is typically prepared during the festiv…

Malwani chicken

Malwani Chicken is a spicy and delicious recipe which leaves your taste buds tingling. Chicken is preferred amom…

My healthy plate

Balanced diet is a type of diet which provides the body with essential nutrition- macro-nutrients (like carbohydrate, protein and lipids), micro-nutrients….

Bottle gourd (lauki) flax seed raita

Flax seed, curd and bottle gourd are combined together to make delectable raita recipe which is rich in calcium,…

Stuffed spinach paneer paratha

Spinach Paneer Paratha is wholesome recipe, very easy to make. Combination of spinach and paneer goes hand in ha…

Amaranth bar

Amaranth is also known as Rajgeera. Amaranth seeds are powerhouses rich in protein, iron, calcium, magnesium, bo…

Stew

Navratri is one of the important festivals in the Indian homes. Navratri is traditionally associated with worshi…

Navratri

Navratri is one of the important festivals in the Indian homes. Navratri is traditionally associated with worshi…

Breakfast or workout smoothie lactose free vit e ric…

Hello People work very hard in their gym sessions to achieve their health goals. They often eat something very n…

Herbal tea- Caffeine free, improves immunity and dig…

As we all know monsoon is going on.Sadly, monsoon is also the time when diseases, particularly of the digestive …

Monsoon

After the scorching summer, rain, unarguably, is a pleasant experience. However, these pleasing moments might be…

Keto diet – How to overcome digestive issue

Ketogenic diet is low carbs, high fat and adequate protein diet. It is proven to be beneficial for weight loss, …

Post – Workout meal / What do you eat post workout i…

People work very hard in their gym sessions to achieve their health goals. They often eat something very nutriti…

Keto special – Savory almond flour pancakes

Hello .. Keto diet is very much hot & trending topic now. We are come up with some yummy recipe of keto. It …

Healthy oats & dry fruits laddu

One of the major crisis situation for a mother is ‘what to make for tomorrow’s tiffin?’ there must not be a sing…

Top 15 quick n healthy kids lunchbox recipes

(All recipes are for one serve). The best recipes easy to make healthy recipes which are quick and will be relis…

Healthy tiffin’s

One of the major crisis situation for a mother is ‘what to make for tomorrow’s tiffin?’ there must not be a sing…

Warm bean salad

Hello . We always want variety into our routine. We cant have daily roti – sabji in our diet.Therefore we came u…

Mixed vegetable soup

Hello we all are having very much hectic scheduled & life style. but we cant avoid health in cost of all of …

Client testimonial -malini ghosh former teacher, act…

Hello . Here I am happy to share the success story of my client Malini Ghosh . She is former teacher with the IB…

Pesto chicken salad

We often have full meal in the day, but don,t feel that much hungry in the evening. This salad is the best optio…

Good fats

There was a time where people who wanted to lose weight, cut down all the fats from their diets thinking it will…

Vitamin D deficiency

You must have heard of vitamin D or its deficiency now a days very commonly. Many illnesses or even weight loss …

Refreshing melon feta salad

This is a wonderful and refreshing salad to relish, especially now when summers are here. We are always looking …

Classic greek salad-low calorie, high fiber and rich…

There are so many salads out there and often we are confused about which one to be tried. There are so many peop…

Paya soup / Bone broth

Paya soup or bone broth is extremely healthy and a nourishing soup. It is usually given as post illness recovery…

Deficiency of vitamin B12

B12 is a very vital vitamin for us but unfortunately its deficiency is very common these days.  Almost 8 pe…

Chicken salad with Asian dressing

I always encourage my clients to increase their salad consumption in the  diet. But many of them are always…

Butter coffee

The traditional trend of dieting or food eating is shifting now a day. Thanks to different researches coming up …

Facts about wheat

There has been a lot of buzz about removal of wheat and wheat products from the diet. A lot of people seem to&nb…

A review of 50th edition of pune farmers market –a n…

I  never missed a chance to visit the Pune’s farmers Market by Karen Anand. Firstly given that I am a big fan of…

How to stay fit through winters

Winter is upon us. The cold weather is perfect for curling up into our blanket and sipping on some hot chocolate…

Review of AAU naturals cold pressed coconut oil and …

COLD PRESSED COCONUT OIL Ever since discovering the importance of coconut oil, to me it seems more of a miracle …

Peter donuts review

As I bit into the scrambled eggs, I thought of the number of times I have visited Peter Donuts at Prabhat Road. …

My time at Effingut Brewworkz, Baner

After bidding farewell to our beloved Bappa, my kids weren’t ready to let go of holiday season just yet. After b…

Hormone reset diet – PCOS special

When Bhakti came to see me, she had experienced an inexplicable weight gain along with discontinu…

An afternoon at Terttulia

Of course, the heat is scorching; almost exhibiting an intention to melt down the roads. But it could not stop m…

Is olive oil the healthiest cooking oil for Indians?

Olive oil is derived from olives which are grown in middle eastern and European region. It is very healthy for t…

Is brown bread really healthy?

“How frequently do you eat bread?” is a common question I ask my clients while taking their diet recall. And her…

Continuing the journey of healthy eating – German ba…

Eating smart is a journey which needs to overcome the hurdle of eating out wrong. These days there are endless c…

Healthy coconut chocolate truffle recipe

INGREDIENTS: 2 cups grated fresh coconut 1 ½ cups jaggery 1 tbsp cocoa powder ½ tsp cardamom powder 3 tbsp chopp…

Tips for enjoying Diwali food

Diwali is a season of feasting and dieting is a paradox. It would definitely be torturous to control eating and …

Diet and nutrition fundamentals

What is nutrition really about? I have often been asked this question, and being a broad topic, it is difficult …

Stew for Upwas / Fasting : easy and simple

SERVES 4 INGREDIENTS: Potatoes: 1 smallRed pumpkin: 1 bowlCucumber: 2 smallGhee: 1tspGreen chillies for tasteCum…

How to stay healthy this Shravan

MOST OF US WILL BE OFF MEAT IN SHRAVAN, AND THAT MEANS THAT YOU WILL NEED TO IDENTIFY OTHER MEANS OF OBTAINING T…

6 ways to healthy body for college students

College life has several shades to it which is a carefree life with friends with an equal pressure studies. Nutr…

Daliya (broken wheat) Upama

INGREDIENTS – Daliya (broken wheat) – 1/2 katori Onion – 1 small, finely chopped Green peas – 1/4 cup, boiled (o…

Good morning salad

INGREDIENTS – Egg(boiled) -1 no. Tomatoes – 1 small, cut in cubes Cucumber – 1 small, cut in cubes Lettuce – 2 l…

Breakfast smoothie

INGREDIENTS – Curd- 1 katori Spinach – 2-3 leaves Banana – 1 small Apple – 1 small Strawberry-2-3 no.s (optional…

Oats Utappa (Pancake)

PORTION SIZE – 2 small INGREDIENTS – Oats(powdered)- 1 tbsp Semolina -2 tbsp Curd- 1 tbsp Onion-1 small , f…

Back to school

BACK TO SCHOOL Now that holidays are over, and schools are reopened, moms are also geared up to open their creat…

Bean sprouts & Veggie wrap

INGREDIENTS – Whole wheat flour – 1 cup Oil – for shallow frying Onion – 1/4 cup chopped in cubes Capsicum – 1/4…

Healthy vegetable Poha cutlet

INGREDIENTS – Rice flakes – 1 cup Boiled potatoes – 2 small Paneer – 5-6 pcs grated Carrot – 1 small grated Peas…

Maharashtrian style Dadpe Pohe

INGREDIENTS – Rice flakes (thin) – 1 bowl Onion – 1 small finely chopped Fresh coconut – 2 tbsp Tomato – 1 small…

Mango salsa

INGREDIENTS –  4 servings Ripe mangoes – 2 no. Diced Red bell pepper – 1 no. Diced onion -1 no. chopped int…

Puffed rice bar

INGREDIENTS – Puffed rice – 1 katori Mixed dry fruits – 1/4 katori Jaggery – 1 katori grated Green cardamom powd…

10 ways to get you trek ready!

“Fear lies only in the Mind’ If we Think we Can Do it, we can Definitely do it, there are No Physical …

Fit for fashion

Remember those days when we all went crazy over the size 0 avtaar of our actresses? Well gone are those days! Fi…

Nutrition for runners: My talk for Pune running

Recreational running just for fun, and more serious running consists of a focused participation in marathons. Re…

8 ways to evaluate if you are eating healthy

ARE YOU MISTAKING HEALTHY EATING? Sometimes we over indulge into health foods or healthy eating thinking we are …

Runners, are you mistaking carb loading?

Theoretically speaking, marathon runners do need carb loading but practically, it would depend on a lot of thing…

What do married women really want?

Believe me it is not a new outfit or an expensive piece of jewelry or anything else which may make your imaginat…

Best performance for exam – What to eat for co…

With the year ending the exam time is nearing for all the students. This can be truly called as the exam season….

Eating out smart -in your favorite Chinese restaurant

‘Indian Chinese’ as we can all call is one of the most popular and loved cuisines. The correct balance of sweet …

A bowl full of good health – Vegetable stew

Stews should ideally consist of a portion or two or vegetables(a colorful combination can still be better, veget…

Start a fresh 2016 – Make your weight loss a s…

“Losing weight’’ is at the top of the list of resolutions of many people every year. But how many of them really…

Winter special herbal tea

In the winter season it is very soothing to indulge in a warm cup of freshly brewed tea or coffee. Given the caf…

Winter special- Lemon coriander soup

Here is another sizzling hot recipe for this chilly season which will make you feel warm and will be good for yo…

Tofu stir fry with veggies

INGREDIENTS – Tofu cubes – 1 cup Mushrooms sliced – 4-5 no. Capsicum + carrots – 1/2 cup Onion cubes 1/2 cup Oil…

Winter special – Mint pumpkin soup

Its the winter time👻 😊😊 We really look forward to having a hot bowl of soup in this chilly season, even though w…

6 wonder foods for PCOS

PCOS is becoming very common disorder in young girls, and there is a common belief attached to it that you cant …

Diwali special recipe – Healthy Chiwda

Chiwda is the most loved and popular snack especially among Maharashtrians.   Chiwda is good filling s…

Keep it light and healthy this Diwali

Diwali is synonymous with extra calories. But there are a few tricks you can use up to avoid having extra calori…

Navratri special recipe – Varai Dhokla

Ingredients- Samwat ke chawal/varai- ¾ cupSour curd- 1 cupGinger paste- 1 tspGreen chilli paste- as per tasteBla…

Navratri special – healthy fasting & feas…

Navratri is one of the important festivals in the Indian homes. Navratri is traditionally associated with worshi…

Navratri special- Buckwheat/Kuttu Dosa

Ingredinets – Buckwheat flour- 5 tbsp Boiled Arbi (colocassia roots)- 2 tbs Ajwain seeds- a pinch Green chilli p…

Navratri special – low fat Makhana Kheer

Makes 4 servings Ingredients Skimmed milk- 1 lt Makhanas (puffed lotus seeds) – ¼ cup Almonds chopped- 2 tsp Pis…

Navratri special- Rajgira Thalipith

Ingredients Rajgeera flour- 1 cup Sweet potato boiled and mashed- ½ cup Groundnuts coarsely crushed- 2 tbsp Ging…

Navratri special- Sweet Potato Tikki

Makes about 6 tikkis Ingredients Sweet potatoes – 2 medium or 500 grams, boiled, peeled and mashedChaat masala –…

Recipe to make healthy & tasty granola bar

Makes 9 pcs INGREDIENTS Oats 1 cupDesiccated coconut ½ cupAlmonds 1/4 cupPumpkin seeds ¼ cupHoney 2.5 tbspSugar …

Uno dos Tres-my maiden ultra (by Manasi Samudra &#82…

The other day while running with a group of friends, one of the runners asked me, “Since when have you been runn…

Weight loss, a helpful treatment for diabetes.

India has become the capital of diabetes and also ranks 3rd in Asian obesity ranking(according to a recent …

Nine new year resolution that you should not make th…

Ringing in the new year with a pledge to ring the changes is a common phenomenon. On 31st December, many of us t…

Whey protein – is it really required for all g…

 Every time I visit the Gym can’t ignore the sight of every second person sipping on the whey protein suppl…

Best oil to use in Indian cooking

Best oil to use in Indian cooking The best thing about the Indian cooking is the variety of oils available &nbsp…

Take a first step to weight loss….no more diets

Now you all must be wondering how can I afford to make such a statement being a dietitian by profession. But its…

Diet during the winter season

In the winter season , we should consume foods which help to increase the warmth in the body. Nothing is more sa…

Achieving your …

Achieving your optimum health goal is a journey which requires a right catalyst personified as your nutritionist…