WINTER FOODS TO STAY WARM - stay warm this winter


By Ambika Niranjan  on: 24 January 2018
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Winters are something that everyone dreads of not because of. Not because of the cool breezes and the foggy mornings, but the temperature changes in the weather that our body is not able to take and hence giving us the lethargic feelings of not wanting to get out of the bed, wrapped in the comforters all day long, loaded cups of coffee and tea, and the non-stop sneezes and running nose.

            So, here is a list of few foods along with their usage tips that will not only make you feel warm in winters, but also build your immunity and keep cold and flu at bay.

TURMERIC:  Turmeric is widely recognized to augment immunity as is fungicidal, antiviral, and anti-bacterial in nature, improving the blood movement and liver detoxification. Adding a pinch of turmeric to boiling milk will not only reduce inflammation in the body but also keeps the body warm from within.



DRY FRUITS:  Dry fruits like almonds, dates and walnuts are good for generating heat in the body during winters. They also help in curing anemia, iron and other vitamin deficiencies. Add them to your daily salads, milk or eat them raw.


EGGS:  Filled with all the essential vitamins and amino acids for a digestible protein, a complete meal in self, eggs not only keep your body warm in winters but also help body fight infections. This powerhouse of energy, add it to your diet boiled, poached, fried or as you like it.

HOT SOUPS:  Eating hot soups during winters is the easiest and healthiest way to get warmth when your body gives up due to extremely cold weather outside. Add soups to your dinners and enjoy the comfort of warmth along with shedding some weight as this happens to be a low calorie and filling food when made at home than those ready to packet foods.


FENUGREEK (METHI SEEDS): Winter miraculous foods with antiviral properties, that will help eradicate the chances of getting cold. This food will also provide comfort during running nose and sneezing due to its heat generating properties.

CINNAMON:  A wonderful ingredient to dry up excess moisture and mucus present in the body. Helps increase metabolism, progress blood flow and also helps in better absorption that augments the core body temperature. Add them in powdered form to your tea, green tea or as a sweetener to your beverages.


PEPPERCORNS:  Black or white, rich in antioxidants, this is the best winter spice to keep your body warm and keep the cold symptoms away. Top freshly crushed on your salads, foods, eggs and toast.

HONEY:  A traditionally used medicine for cold and flu, regular use in winter season will keep your body warm and aid fight chilly cold outside.

TULSI LEAVES:  Rich in Vitamin A, C, and iron, helps the body combat respiratory problems. Very good natural antiseptic, treat allergies, infections and inflammations.

GINGER:  Taken daily, keeps the body warm and keeps your lungs and respiratory tract free from phlegm, builds immunity in winter season and augments the blood movement in the body.

Tulsi & Ginger when taken in combination-

  • A very good stress reliever and lifts up your mood.
  • Treats cold and flu by keeping your body warm.
  • Rich in antioxidants helps fight free radicals and harmful chemicals keeping your youth maintained for longer.
  • Aids in digestion and prevents formation of gas in the stomach.


SESAME SEEDS:  Whether the black ones or white, these tiny seeds are miraculous in their own way. Adding this to your diet, peeks up the metabolism, regularize the endocrines, increases the body temperature and help us stay warm and also helps cure chronic respiratory problems like pneumonia, bronchitis and asthma. Roll it into sweet laddoo with jaggery and dry fruits or top it up on your sabzi, roti and enjoy.

SAFFRON (KASHMIRI KESAR):  Royal and rich food items which not only help you stay warm in the winter, but also add glow to your skin. Mix a few strands to boiled milk mixed with dry fruits or just soak for a while in warm water and take it before going to bed.


            Add these foods to your diet and stay warm and comfortable in the winters without having to suffer from cold, sneezes, flu and running nose.





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22 January 2018
            The seeds that have been labelled as the symbol of immortality since ages, nutty in taste but are not nuts, crunchy in texture and tiny in size - The Sesame Seeds. Whenever we think of these seeds, sankranti festival and the January month comes tour mind so that we can relish the delicacy of these seeds but little did we know that these seeds are so beneficial and no less than any multivitamin and mineral supplement that these should be added to our diet on a everyday basis. These seeds are an excellent source of copper, and a good source of manganese, calcium, magnesium, iron, phosphorus, Vitamin B1, B6, thiamin, folate, niacin, zinc, molybdenum, selenium, dietary fiber, proteins and carbohydrates. Most of these names might be never heard of for a layman in the field of diet and nutrition. But these components play very significant roles in our body. Packed with just 50 calories in 1 tbsp., these seeds help with everything, from digestion and circulation to bone strength and inflammation. COPPER – copper present in this is an anti-inflammatory and antioxidant enzyme system, this helps in reducing pan in the joints, bones, muscles and also swelling associated with arthritis. Copper also provides structure, strength and elasticity to blood vessels, bones and joints. Copper is also necessary for proper uptake of hemoglobin as this will maximize the circulation. So, if you are anemic and taking iron tablets, then let the source of copper be these seeds. MAGNESIUM – This compound actively reduces hypertension and also effective in restoring blood flow to the damaged brain cells caused by a stroke. Magnesium also helps in reducing airway spasms in asthmatics and makes breathing easier. Restores normal sleep patterns in women associated with menopause symptoms. Magnesium also reduces the chances of deadly diabetes and manages the symptoms and helps combat the disease in patients having already developed it. IRON – One cup of sesame seeds gives about 20mg of Iron, which is essential to carry oxygen around the body. So, another reason why a person suffering from anemia should add these seeds to their diet on a regular basis. CALCIUM & ZINC – The high amount of calcium and zinc present, are a major boost for your bone health. These minerals also help create new bone matter, strengthening/repairing of the injured or weakened bones or in the conditions like osteoporosis as lack of zinc and calcium rich diet and low blood levels of trace minerals leads to osteoporosis at the hip and spine. Zinc is also important in the formation of collagen, which strengthens the muscle tissues, hair and skin improving the elasticity of the skin and preventing premature ageing. Calcium also helps prevent bone loss that can occur due to menopause or conditions like rheumatoid arthritis.   HIGH PROTEIN – They give a protein of 20gms per 100gms of the seeds. A good amount of protein along with all the vitamins and minerals is a great source for healthy bone growth in children. These proteins are present in the readily usable form by the body adding to overall strength, healthy cellular growth, mobility, energy levels and a boosted metabolic function. HIGH FIBER – The high amount of fiber present, helps with constipation, diarrhea, protects your colon health, reduces the risks of GI diseases and cancer. Fiber also helps protect heart health reducing the LDL cholesterol deposition from the arteries and blood vessels. For oral health, they are also eaten as digestives and they help in detoxifying the body and lower the stress levels. Vit E present provides with good skin, nails, hair and also is an antioxidant which provides heart health. Niacin present helps reduce anxiety. A good source of folic acid which aids in DNA synthesis in fetus and prevents birth defects. Oleic acid present helps reduce the LDL cholesterol levels and increase the HDL levels. Methionine present helps you detoxify your liver. Also contains phytate which in anti-cancerous in nature and helps in reducing the risks of cancer. Apart from all these, sesame seeds also contain sesamin and sesamolin. It is these two components that makes these seeds stand as a super food. These fibers play a significant role in reducing the LDL cholesterol and improve the HDL cholesterol levels, prevent high blood pressure and improve heart health. Mimics of these components are being used commercially for cholesterol lowering effects and for their other added benefits. Then why not take these natural sources instead. The benefits of these seeds in overview: Lowers blood pressure Prevents cancer Promotes bone health Iron deficiency anemia Lactation disorders Detoxifies the liver and the body Reduces PMS Symptoms. A good vegetarian protein source Boosts oral health; chewing of this helps remove dental plaque. Promotes heart health Lowers bad cholesterol levels. Relives constipation and prevents diarrhea Prevents and helps combat diabetes Reduces stress and blood pressure Helps prevent headache and migraines when taken with jaggery. Promotes healthy and young skin. USAGE – Use these sesame seeds as a topping, as a dressing for your salads along with vinegar, as a digestive after food, as a tahini spread on your breads and wraps or a simple chutney with your regular staple food. Sesame seeds oil can be used for massaging babies or for the people suffering from joint pains for better bone health. So, do not wait for the next January month to come into enjoy the delicacy of this super food. Add these nutty flavored, crunchy, tiny seeds to your daily diet and enjoy a healthy long life.  
02 March 2018
HOLI – The festival of colors, family gatherings, parties, outings, loads of exertion and last but not the least, the sinful delights of food varieties around the corner that ranges from sweets, savories, chutneys, drinks to all the food items that have been dipped into the oil at high temperature burning themselves just to add the flavors to your tongue and satisfy your taste buds. We all look forward to celebrate holi with the beautiful bright colors, enjoy all the food but do not want to end up ruining our diet plans. So, here are a few tips that make sure that this holi, you don’t just have a happy and beautiful skin but a healthy and beautiful stomach as well. Since holi is celebrated in the start of the summer season, do keep your consumption of fried foods to the minimum and prevent yourself from indigestion and heart burn. Holi is a festival that needs a lot of energy. So, kick start your day with a banana, a fruit rich in potassium that will keep your blood pressure levels on check and will help you stay on your toes with its high energy content. Do keep munching healthy snacks in between. Besan ka cheela with mix veg paneer burji, moong dal thepla, idli with sambar and chutney, or green peas uttappam are the best high protein breakfast options to start your day with on this exerting day. We all understand our love for the festivals and the food items. Do keep the serving size very small so as to taste the food and not just indulge into it like there is no tomorrow. Drink lots of water to stay hydrated and eat salads as snacks to curb your appetite for those large servings of sweets and chats. Do drink a minimum of 10 glasses of water to keep your body hydrated and cool when you spend all your day out in the scorching sun. Do try to attend some dance holi parties to keep yourself active and burn those extra calories you just ate deliberately. Last but not the least, do protect your skin by avoiding harsh colors and playing freely with gulal and herbal colors.                                                                                                                                                                                       Hope your life is framed with all the colors of love and happiness today and always. HAPPY HOLI!!!
Ambika Niranjan

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Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and DietiticsA nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
Ambika Niranjan
Dr. Ambika Niranjan
Nutritionist / Dietitian in Sec 119, Noida Register Now!
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