Nourishia

Nourishia Personalised Diet consultations-online, diet for all diseases,general wellness,pregnancy. MY motto: Why wait then, good health is just a click away!

With the world turning digital a thought came to me why not get Diet support online? Why not ask an expert what to eat, how much and at what time to achieve our goals (obviously look the best!) and lead a healthy life? Here I am, Prachi Bohora, a Registered Dietitian, Certified Clinical Dietitian and a Diabetes educator with “NOURISHIA” (my e-clinic) to help you just with that. What began as a desire to make myself healthy through a regimen of exercise and proper nutrition soon became a passion to learn more and more of bodily wellness through balanced diet of nutrients, super foods and supplements. The zeal drove me to achieve the prestigious degree of Registered Dietician with specialization in diabetes and clinical disorders. In a span of 5 years I have worked in hospitals advising people of all ages with obesity, diseases and lifestyle related bodily ailments find a nutritional balance in their eating habits so that they feel and look healthy. With digital disruption, all around @ NOURISHIA, I intend to help you not only achieve your fitness goals but also lead a sustainable and active life. Diet consultations (Medical Nutrition Therapy) is provided for -

Diabetes - Type 1, Type 2, Gestational diabetes (diabetes in pregnancy) and diabetic complications
Cardiovascular diseases - Hypertension, High cholesterol and triglycerides, Heart diseases
Pulmonary problems - TB
Renal diseases (kidney)
PCOD
Weight loss
Weight gain
Pregnancy nutrition and nutrition for nursing mothers (lactation)
Endocrine diseases - Thyroid, metabolic syndrome
Gastrointestinal and liver disorders
General wellness
Women's health - Osteoporosis, Anaemia
Diet for infants, toddlers, children and adolescents
Diet for healthy and glowing skin

Due to tight schedules and fast-paced lifestyles, with hardly any time to visit clinics, this e-clinic facility is a boon giving you freedom to get personalised diet advice at your convenience, place and time. My e-clinic link https://dietitianprachi.zest.md/

A piping hot paratha submerged in a dollop of makkhan (white butter) is sheer happiness served in a platter. Enjoying wh...
02/09/2021

A piping hot paratha submerged in a dollop of makkhan (white butter) is sheer happiness served in a platter.

Enjoying white butter simply revives the nostalgia of good old days!

Preparing makkhan can be linked to Hindu mythology, where it was lord Krishna’s favourite food.
And it's coco’s favourite too 😋

❤️ This homemade white butter is packed with the goodness of saturated fats, vitamin D and A, which helps in boosting immunity & is good for bone health.

🧡 Helps in giving your body the right dose of antioxidants - selenium & vit E, which improves digestion, metabolism and works miraculously for healthy glowing skin.

💛 It has a component called lecithin, that helps in the proper assimilation & metabolism of cholesterol and other fat constituents. This makes you break down and use fats more efficiently, helping you actually lose weight.

💚 They have short-chain fatty acids which have essential antibacterial properties to keep you strong.

💙 It contains molecular structure which can assimilate fat and lubricate joints.

💜 It is packed with conjugated linoleic acid along with short chain and medium chain fatty acids that have anti-cancer properties.

💖 It is crucial to give proper and adequate nourishment to kids as their brain development is still happening. Arachidonic Acid plays an important role in brain function and activity which is present in white butter.

But moderation is the key and portion is important.

To make homemade white butter, take a deep bottomed vessel, add in cream and ice water. Using a be**er, whisk it nicely till the butter starts separating from the liquid. Keep it aside for 30 minutes and allow the butter to turn thick.
Next, skim the butter and leave the liquid. You can also use a manual churner to extract this healthy homemade butter.

What makes this white butter so healthy is that it has no added preservatives, salt or colouring and is made with just one natural ingredient.

I had decided to post this for Janmashtami. Well, better late than never. I wanted to share this with the masses here to bust few myths, so it's going on the grid.

Drop a ❤️, comment, save and share.

you love makkhan?

"Healthy eating and willpower"Willpower is tested every day, whether it is hitting the snooze button rather than taking ...
07/06/2017

"Healthy eating and willpower"

Willpower is tested every day, whether it is hitting the snooze button rather than taking your early morning run or choosing fruit over a dessert. The decisions that lead to a healthier life are often difficult, and not having enough willpower is one of the top reason for people being unable to make healthy lifestyle changes.

In some surveys, 50 percent of respondents reported losing weight as a goal for the next year, and 50 percent wanted to eat a healthier diet, with the majority saying they wanted to take these steps in order to be healthier and feel better. However, in reality, people don’t always achieve their goals, and very few adults report being successful at making health-related improvements.

Part of the explanation for this may be that people struggle with having enough willpower. Willpower is the ability to delay gratification, resisting short-term temptations in order to meet long-term goals.
One reason adopting healthy behaviors may be so difficult is that resisting temptation can take a mental toll. In fact, some experts liken willpower to a muscle that can get fatigued from overuse. The good news is that, like a muscle, willpower can be strengthened to help achieve lifestyle-related goals, such as eating healthy or losing weight.

If you feel that a lack of willpower is holding you back from achieving healthy goals, there are techniques that can help you strengthen your self-control.

1. One goal at a time
It is more effective to focus on a single, clear goal rather than attacking a list of goals at once. Succeeding at the first goal will free up your willpower so it can then be devoted to the next goal. Focus on changing one health habit first whether it’s exercising more during the week or eating smaller food portions daily.

2. Behaviour modification
Monitor your behavior toward your goal. Don’t let a slip-up take you off track. Make a reasonable plan to meet your goal and recommit each day to making progress toward that goal. If weight loss or healthy eating is your aim, track what you eat. Research shows that people who track their daily food intake are more likely to succeed at weight loss.

3. Seek support
Research shows that having support systems can help you reach your goals. Surround yourself with people you trust and who you know will be supportive of your goals and willing to help you succeed.

Your body is capable of some impressive s**t.
Admire it.
Challenge it.

"You supply the will, I'll supply the way!"

"Green powerhouse with a twist"A hydrating cooler and a delicious flavoured buttermilk. It's a powerful weight-loss boos...
06/06/2017

"Green powerhouse with a twist"

A hydrating cooler and a delicious flavoured buttermilk. It's a powerful weight-loss booster, healthy for diabetics and cardiac patients. Extremely easy to make, to keep you cool and help you stay full for longer. The power of oats and the nutritional benefits of flax seeds combined with the refreshing taste of coriander and yogurt will be the perfect thing to whip up when the hunger pangs strike.

Ingredients:

Coriander leaves & stems - 200 g
Plain oats - 3 tbsp
Buttermilk - 500 ml
Flax seeds - 1 tbsp
Cumin seeds - 1 tsp
Water - 1 cup
Ginger - ½ tsp
Green chilli - 1
Black salt - ½ tsp

Method:

1. Roast the oats, flax seeds and cumin seeds in a dry frying pan until the flax start to crackle and the oats become slightly brown.

2. Then soak this dry mixture in a cup of water for 10 minutes. The oats and seeds will soften and absorb the water. Try not to add too much because you don’t want to drain the water, as doing so will toss out the nutrients.

3. Add the green chilli and ginger to the chutney jar of your blender and make a very fine paste. If you add the ginger and chilli to your drink without making it a paste first, it will not grind properly and there will be small pieces in your cooler. You may add some water while preparing this paste to help it blend more easily.

4. Next prepare buttermilk. This can be made simply by diluting some yogurt with water. You can even just make this in the blender by mixing the yogurt with water.

5. For this drink you can use both the leaves and the stems of the coriander plant. Only use stems that are green as opposed to the woody ones.

6. Add the ginger-chilli mixture along with the coriander, buttermilk, black salt and the oats mixture and blend it till smooth.

7. Garnish with a spring of coriander and you’re ready to drink!

Do try and leave a comment!

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.There are many ...
03/06/2017

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are the top 10 ways regular exercise benefits your body and brain.

1. Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

2. Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

3. Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

4. Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue.

5. Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

6. Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

7. Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

8. Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

9. Exercise has favorable effects on the pain that’s associated with various conditions. It can also increase pain tolerance.

10. Exercise can help improve sexual desire, function and performance in men and women. Even for women suffering from PCOD, physical activity is a boon.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.

So keep moving!!!

28/05/2017

Carbohydrates

Lustrous, beautiful and healthy hair is a result of a healthy body and a healthy diet. Any nutritional deficiencies can ...
12/05/2017

Lustrous, beautiful and healthy hair is a result of a healthy body and a healthy diet. Any nutritional deficiencies can lead to problems like dryness, brittleness, dandruff and ultimately hair loss. On the other end, there are certain foods that make your hair healthy and strong. Hair like other tissue is largely made up of protein.
Want Healthier Hair? Make sure your diet is rich in the following Nutrients!
• Carbohydrates
Carbohydrates are an essential source of energy and help in the growth of body tissues, hair. So, it is important to consume more of complex carbohydrates like vegetables, fruits, whole grains and brown rice rather than simple sugars and white flours. Carbohydrate rich foods are good source of B complex vitamins that are vital to healthy hair.
• Protein
Protein provides strength to the shaft of the hair and reduces chances of hair fall by snapping and splitting. Foods high in protein are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses.
• Essential fatty acids
Along with a proper diet healthy hair needs essential fatty acids, which aids dry and brittle hair and improves the texture. Eating fatty fish (like salmon) twice a week hydrates hair, or take up to 1 gram a day of a DHA and EPA supplement. This helps strengthen hair and gives it a shiny look as well.
• Iron
Iron helps hair follicles to grow. You can increase your iron intake by eating dark green vegetables, whole grains, and garden cress seeds, beet greens, radish leaves etc. Legumes and pulses, along with a Vitamin C- rich food like an orange or lemon helps boost Iron absorption. Make sure you include red-meat at least once a week, if you are a non-vegetarian.
• Zinc
Zinc builds hair protein and thus plays a vital role in maintaining good hair condition. Zinc stimulates hair growth by improving immunity. Sources of zinc are oysters, legumes, mushrooms, spinach, whole grains, pumpkin seeds, sunflower seeds, nuts.
• Vitamin D
Vitamin D helps activate hair growth. It activates growth hormone in the body, which helps in hair growth. A daily supplement of 1,000IU of Vitamin D can do wonders to your hair.
• Vitamin B
Include foods rich in different B vitamins to ensure healthy hair and avoid split ends. These include whole grains, beans, lentils, plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Biotin deficiency has been linked to hair loss. Foods high in biotin are eggs, brown rice, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins can lead to greasy hair, dandruff, poor hair growth and grey hair.
• Water
Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so make sure you get plenty of fluids. Water is a medium that helps to eliminate all toxins, chemical wastes and other pollutants from the body. Water not only hydrates our bodies, but also keeps our hair silky and shiny. Ideally, you should drink between eight and ten glasses of water a day (depends on the weather and your activities)
Lifestyle change
Sugar is highly acidic, destroys B vitamins and decreasing minerals, leading to unhealthy hair. Soft drinks, snacks like the fried, overcooked junk snacks, caffeine, alcohol, and ni****ne have detrimental effects on the nutrients that enhance hair growth. Stress, tension, some medications and poor dietary habits are known to re**rd hair growth.
Stop worrying and flaunt your hair with this nutrition advice.

Flow it, Show it.. Let it fly in the breeze!!!!

When that favourite pair of denims doesn't fit, you know you've put on weight. But now, a different kind of 'gene' revea...
12/05/2017

When that favourite pair of denims doesn't fit, you know you've put on weight. But now, a different kind of 'gene' reveals why you could be piling on those pounds.
Every person's genetic make up is unique. Hence, the nutrition advice & services rendered at "Nourishia" are tailor made to the INDIVIDUALISTIC you.
The genetic testing involves a mouth swab (taken during the Nutrition counselling).
A standardised temporary diet chart or just a mere consultation is not what diet is all about. Get a dietitian who knows how your body works! What if I can personalise a diet for you from your own genetic information?
Get a gene test done and a Nutrition plan based on your gene test! One time investment for a lifetime cure!
Be it acne or weight, intolerance or inflammation, DNA test helps to know the root of the problem and thus customised health solutions.
Want to find a solution to all your problems? Why wait then.

With Proteins as our topic for discussion, hereby treat yourselves with a hearty fibrous proteinitious meal.Quinoa Chick...
12/05/2017

With Proteins as our topic for discussion, hereby treat yourselves with a hearty fibrous proteinitious meal.
Quinoa Chickpea Salad
Amounts:
Quinoa 1 cup
Chickpeas, boiled 1 cup
Tomato, chopped 1 no.
Garlic, minced 1 clove
Olive Oil 2 tsp
Lime Juice 3 tsp
Few mint leaves (optional)
Cumin, pepper powder ½ tsp
Green chilli, minced, 1 no.
Fresh Coriander, chopped ½ tsp
Salt, as needed
Method:
Boil the quinoa with salt till done. Strain the water and cool the quinoa.
Then add the boiled chickpeas, tomatoes, garlic, lime juice and olive oil, green chilli.
Season with cumin powder, salt, and pepper.
Sprinkle with chopped fresh coriander.
Toss well and serve.

Hello everyone. I am starting with "Daily health guideline", a handy nutritional word of advice. Open to topics of your ...
05/05/2017

Hello everyone. I am starting with "Daily health guideline", a handy nutritional word of advice.
Open to topics of your choice. What should we start with?

"SUPERFRUIT MANGO" "King of fruits", Mango, is one of the most popular and almost eve...
04/05/2017

"SUPERFRUIT MANGO"

"King of fruits", Mango, is one of the most popular and almost everyone's favourite fruit. Mangoes have something to offer you. Not just the cool, refreshing, sweet taste; but a lot of somethings.

Because of high sugar content, mangoes are rich in calories and thus a wonderful source for individuals who desire to gain weight. Quantity matters. A medium sized ripe mango gives 130-150 calories. So the next question arises that should diabetics and weight watchers be banned from consuming it? Well, the answer is NO, if calories are adjusted and substituted.

Mangoes are also high in carbohydrates. Carbs can get a bad rap. But carbohydrates shouldn't be avoided as they provide energy and fibre. Research has suggested that an important natural compound in mango, "Mangiferin", may actually be protective against high blood sugar.

Mangoes are known for their super fruit status and strong nutritional profile. They are bursting with antioxidants and densely packed with different vitamins and minerals such as Vit A, Vit C, Vit B6, Folate, and Fibre - all working around the clock to help our body carry its most crucial functions. Mango pulp is a rich source of phytochemicals like gallic acid, mangiferin (a xanthonoid), quercetin (a flavonoid), and carotenoids. With good amount of B- carotene and Vitamin C, mangoes boost immunity and enhance iron absorption. It's a good source of potassium (which helps control heart rate and blood pressure); phosphorous (which helps with formation of bones and teeth); magnesium (good for maintaining strong muscles and nerves).

And this makes them a good source of antioxidants that fight free radicals which help prevent chronic diseases, anti-inflammatory and anti-cancerial properties. They have anti-ageing effect too. A good fibre source, mango, provides pre-biotic dietary fibre (which helps manage blood cholesterol and blood sugar levels).

Particularly for weight watchers, diabetics and people with high cholesterol profile, there is a need for caution and portion control as mangoes are high on sugars (mainly fructose).

Recent researches indicate that there's more to mangoes health - affirming properties in association with healthier diets.

Emerging Nutrition Research :
NHANES (National Health And Nutrition Examination Survey) noticed that adults who consume mangoes tend to have lower levels of C-Reactive protein (an inflammation marker where high levels in blood may be linked to heart disease) and had lower intake of added sugars, sodium and saturated fats. 1

A study conducted by Oklahoma State University suggests that mango consumption may help lower blood sugar levels in obese adults. Although the mechanism by which mango exerts its effects warrants a further investigation, we do know that mangoes contain a complex mixture of polyphenol compounds. 2

Diets high in saturated fats can impair bone mineralization. A research study found that mango supplementation (about 50 - 100 grams of fresh fruit) lead to better bone quality and help counteract the negative effects on bone parameters caused by high fat diets in mice.3

Extensive research is needed to reveal more potential health benefits.

Go for a mango party today and have fun!

Consult a Qualified Dietitian and get fooducated!
03/05/2017

Consult a Qualified Dietitian and get fooducated!

Beat the heat with some amazing and healthy coolers like Buttermilk, Green power (Cucumber, coriander), Kokum sherbat, C...
28/04/2017

Beat the heat with some amazing and healthy coolers like
Buttermilk, Green power (Cucumber, coriander), Kokum sherbat, Coconut water, Lemonade, Sol kadhi, Lassi, Aam panna, Raw mango mint drink, Water.

Make your own refreshing drinks!!!

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Delhi

Opening Hours

Monday 10am - 6pm
Tuesday 10am - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm
Friday 10am - 6pm
Saturday 10am - 6pm

Telephone

8390912430

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