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Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

Winter is that time of the year when we look forward to celebrating the holidays, curling up by the fire, skiing, and snowboarding in the mountains, and having fun with the family.

It is the perfect time to get cozy and enjoy the beauty of the season. Hence, we have come up with a list of herbs and spices to help you stay warm in this cold chilling weather an have a fun time too:

1. Tulsi

Tulsi is a popular Indian herb. Ensure you include it in your healthy diet plan. A good source of calcium, zinc, iron, vitamin A and C, tulsi helps the body fight all cold borne diseases like cough, cold, sinusitis, pneumonia, etc. It is also a powerful antiseptic and antibacterial agent for various other respiratory and gastric disorders.

Tip: To keep the body warm – add a few tulsi leaves with 1 teaspoon of honey to your tea.

2. Oregano

A well-known Italian herb – Oregano belongs to the Lamiaceae family. Strong in flavor and taste, this ingredient brings warmth to the body. A good source of iron, dietary fiber, and calcium, oregano fights bacteria, relieves inflammation, and regulates blood sugar levels in the body.

Tip: Oregano can be easily incorporated into a wide variety of recipes in either in its fresh or dried form.

3. Saffron

Saffron aka Kesar or Zafraan has traditionally been a go-to winter herb because of its warm nature. It contains more than 150 volatile compounds and minerals like calcium, iron manganese, potassium, magnesium, zinc, and selenium. It not only protects the skin and scalp from the winter dryness but also keeps cholesterol and sugar in check.

Tip: Add a few saffron strands in warm milk and consume it before going to bed.  It’s a great way to stay warm and healthy during winters.

4. Ginger

Ginger popularly known as “adrak” is recognized for its apparent ability to keep the body warm. A natural antioxidant, ginger root enhances the flow of blood to different parts of the body. It stimulates the heart and soothes the respiratory system instantly.

It’s also a great herb to combat common illnesses like cold and cough. Ensure you make ginger a part of your healthy diet plan.

Tip: Grate a half-inch piece of ginger in one cup of water. Give it a boil and simmer it for ten minutes. Strain and sip hot.

5. Turmeric

Turmeric, the golden spice is found in every Indian household. Loaded with medicinal properties it helps you fight various health issues naturally. It manages blood sugar levels, helps control joint pain, provides relief from cold and cough, fights inflammation, and keeps skin supple and healthy.

Tip: Drink turmeric milk to stay warm during the winter season.

6. Cinnamon

Full of flavor and aroma, this humble spice can improve digestion and absorption. Its anti-bacterial properties soothe the lungs, heal infections in the GI tract, and boost metabolism to a great extent.

Tip: Soothe that dry throat by sipping on some cinnamon infused water.

All the above herbs and spices are easily available in the market. Cheap and affordable, these super condiments can give you instant relief from the winter blues!

You can also incorporate the above ingredients in your pregnancy diet plan or your child’s diet plan. Safe to consume, these food items will not only boost the immune system but will also please the tummy with its flavor and taste.

You can also check the website https://kanupriyakhanna.in/ for some healthy diet plans, and food recipes for kids. However, for personalized plans get in touch with the nutritionist & dietitian at https://kanupriyakhanna.in/contact-us/

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Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Exercise Recommendations for People Who’ve Recovered from Covid-19

It is normal to feel weak and tired after you recover from COVID-19 (coronavirus) infection. This may last for up to 6 to 8 weeks. However, being active can help you to recover quicker.

Once you get discharged from the hospital, your aim for the next few days should be to increase your stamina slowly. Regular exercise can help you get back to your normal routine, gradually and steadily.

Mild Exercise can

➢ Reduce breathlessness

➢ Improve fitness

➢ Increase muscle strength

➢ Improve balance and coordination

➢ Reduce stress and anxiety

➢ Increase confidence

Keeping this aspect in mind, we have listed down a few exercises that can be performed at home. Simple to follow, these exercises can help you to recover quickly – both physically and mentally.

Breathing Exercise

COVID-19 attacks the lungs and respiratory system. Hence most people who recover from the virus – experience breathlessness even after being discharged from the hospital. While breathlessness should improve slowly as you take medication regularly, ensure that you also follow a simple breathing exercise regime. It will increase the lung capacity and help restore the diaphragm function.

Some breathing exercises recommended by the WHO –World Health Organization are:

High Side-lying

➢ Lay on the bed sideways. Make sure you are fully over on your side.

➢ Take a couple of pillows to rest your head high.

➢ Resting your upper arm on a pillow may also help.

➢ Knees should be slightly bent

➢ Breathe in and out

Forward Lean Sitting

➢ Sit on a chair or a bed.

➢ Place your feet flat on the floor and rest your hands on the edge of the chair or bed.

➢ Place one or two pillows on your lap in front of you

➢ Lean forwards from the waist with your head and neck resting on the pillow, and your arms resting on the chair.

➢ Relax down onto the pillows as much as possible. Having your legs apart and bent

Note: You can also do this sitting in a chair by placing the pillows on a table in front of you.

  • Breathe in and out

Forward lean standing

➢ Stand erect

➢ Now learn forward on a stable surface

➢ You can also lean your hips against a wall and rest your hands on your thighs.

➢ Avoid raising shoulders or tightening your neck muscles.

  • Breathe in and out

If you are feeling breathless at rest or if you are feeling very tired or exhausted from breathlessness – try the above exercise. It will make you feel better!

Warm-up Exercises

Warmup exercises will help your body get ready for more strenuous activities. It will increase flexibility, lower the risk of injury, increase the blood flow and oxygen, and improve body performance and balance.

Some warm exercises that you can follow at home are:

Shoulder shrugs

➢ Sit on a chair or stand erect

➢ Slowly lift your shoulders up towards your ears and then down again

➢ Relax and repeat

Shoulder circles

➢ Sit on a chair or stand erect

➢ Keeping your arms relaxed – slowly move your shoulders round in a circle forwards, and then backward

➢ You can do 10-15 cycles initially

Side bends

➢ Sit on a chair or stand erect

➢ Keeping your arms by your sides slide one arm, a short way towards the floor. Meaning, just bend sideways.

➢ Come back to the original position

➢ Repeat on the other side

Knee lifts

➢ Sit on a chair or stand erect

➢ Lift your knees up and down slowly, one at a time

Ankle taps

➢ Sit on a chair or stand erect

➢ Take one foot, tap your toes and your heel on the ground

➢ Relax and repeat with the other foot

Ankle circles

➢ Sit on a chair or stand erect

➢ Take one foot, draw circles with your toes

➢ Relax and repeat with the other foot

Apart from the above exercises, you can also do slow walking as per your convenience and flexibility. Ensure you also follow the exercise program or advice given by your doctor or healthcare professionals. Keep in mind that it will take time to get back to your normal. So start slowly and increase your activities gradually. Set realistic targets each week and rest as and when you feel tired.

Things to Keep in Mind:

Do not exercise if you develop any of the following symptoms

  • Fever, dizziness, cool-clammy skin, excessive fatigue
  • Chest pain or palpitations or irregular heartbeat
  • New swelling in your legs

Instead, contact the doctor, immediately. Keep emergency number hands.

Do follow a healthy diet plan, post your recovery. Eat more immune boosting food items and drink plenty of water. If you need a precise diet plan, get in touch with a nutritionist or a dietitian. A certified practitioner will give you concise advice on how and what to eat.

You also visit our website https://kanupriyakhanna.in/  for some healthy diet planscooking tips, meal ideas, etc.

Stay Safe, Stay Healthy!

Categories Nutrition Blogs, Pregnancy nutrition

Role of Diet in IUGR (Intra Uterine Growth Retardation)

Intrauterine growth retardation (IUGR) refers to a condition when the baby in the womb does not grow as expected. It means the baby is not growing at a normal rate inside the womb and is not as big as it is expected to be during each stage of the mother’s pregnancy.

The two types of intrauterine growth restriction or (IUGR) are:

• Symmetrical IUGR: a condition when all parts of the baby’s body are collectively small in size
• Asymmetrical IUGR: a condition when the baby’s head and brain have grown in the expected size, whereas the rest of the baby’s body is still small.

IUGR Causes

IUGR has many possible causes. It can happen if:-

• There is a problem with the placenta – the tissue that joins the mother and fetus.
• There is a problem with the blood flow in the umbilical cord, which connects the baby to the placenta.

Studies also reveal that under nutrition, over nutrition, and improper diet composition impact the growth of the fetus. Conversely, the increased prevalence of processed food/junk food/ alcohol that results in overweight and obesity are considered additional factors for IUGR.

What’s more? The risk of IUGR is higher if the mother has certain health problems such as:

• Diabetes
• High blood pressure
• Heart disease
• Kidney disease
• Lung disease etc

Diet in IUGR (Intra Uterine Growth Retardation)

Nutrition plays an important role in the first few months of pregnancy. And eating a balanced diet can go a long way in preventing IUGR. Sometimes when IUGR is due to an inherent problem with the uterus, a proper guided diet plan can help in the following:

• baby’s birth weight can be brought as near normal as possible even though the baby may need to be delivered prematurely
• shorter NICU stay of the infant

For healthy growth and development of the baby, you can follow the below pregnancy nutrition plan.

• All fresh fruits and juices. Ensure you include at least one citrus fruit
Daily Serving: 3-4 (approx)

• Freshly cooked vegetables
Daily Serving: 3-5 (approx)

• Dairy Products: Milk, yogurt, cheese
Daily Serving: 3 (approx)

• Whole grain bread and flour, cereals, crackers
Daily Serving: 3 (approx)

• Lean meat, chicken, fish with low mercury content
Daily Serving: 1 (approx)

• Water: Drink atleast 7-8 glasses of water daily.

In addition, ensure you maintain a moderate weight. If you are too thin or skinny, gaining as little as 4-5 pounds can sometimes be enough to jumpstart your pregnancy phase.

However, if you are wondering how to put all these to good use – contact Kanupriya Khanna. She has had a lot of experience with IUGR babies, not just during gestation but also post-delivery. She will not only help you create innovative food recipes but will also help you maintain the right balance of nutrients in your daily diet during pregnancy.

You can also visit the website https://www.kanupriyakhanna.in/ for nutrition tips and healthy diet plans

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Categories Dietician, Everything, Nutrition Blogs

Ways To Keep Toddlers Occupied Indoors

COVID 19 outbreak has kept all of us indoors. Along with elders, toddlers too are getting irritated for being locked inside their homes. Kids might find it difficult to understand what they see and hear.  As a result, they can be particularly vulnerable to feelings of stress, anxiety, and sadness. However, by engaging kids in different activities, you can help them cope up with the situation better.

Have a read below to find ways to keep toddlers occupied indoors:-

Support Your Child’s Academic Learning

 

Amidst this virus outbreak, most schools have started moving towards the online mode of education. The schools are not only scheduling online lectures but are also assigning various home-based activities for different grades.

When your child has to attend the online class, ensure you lend support. As a parent help your child in setting up a study space to help him/her focus and study better. Gather essential supplies and study materials and make sure you turn away all the distractions like loud music, gadgets, mobile, etc. Before your toddler’s online class begins, sit down with him/her, and look through what he/she needs to do on a daily or weekly basis. And if working on your office laptop is inevitable, ensure you set up a designated time where you can assist your child with the regular homework/studies.

Engage Your Child in Some Artistic Activities

 

When going outside isn’t an option – getting creative is a great way to fill the hours. So consider setting up a creative space for your kid with all the required essentials. Engage him/her in doing something resourceful and fun like building blocks, painting, dancing, learning music, etc.  These activities will not only fill their idle time but will also help them grow artistically.

Involve Your Toddler in the Kitchen

We have all cribbed about the lack of quality time with our kids ! So why not make the most of these days? Believe it or not, we will miss this the most when it’s all over. So ensure you use this time wisely.

Set aside a time where you and your child can work together to create a meal. Enhance your child’s culinary skills and help him/her prepare some healthy diet meal plans. If you are afraid of fire accidents and are worried about your child’s safety, you can try recipes that need no fire cooking.

You can also get in touch with Kanupriya Khanna for some amazing no-fire recipes. A well-known child dietician in Delhi – Kanupriya will not only help you with some healthy kid-friendly recipes but will also help you and your children inculcate healthy eating habits to live a healthier and happier life.

You can also visit the website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

food recipes for kids
Categories Children Diet, Dietician for children, Nutrition Blogs

Changing Your Cooking Method to Make Unhealthy Food Healthy

Changing Your Cooking Method to Make Unhealthy Food Healthy

If you are serious about eating healthier you need to shake up, and change certain cooking habits. Healthy cooking doesn’t mean you need to be a chef or a cooking expert. By just following some basic cooking techniques you can prepare the best food in healthy ways.
Here in this section, we have listed down some simple cooking tips. You can use them often to transform unhealthy recipes into healthy ones.

Change Unhealthy Cookware


Many people choose non-stick Teflon cookware because it’s convenient and ubiquitous. But not everyone knows that this cookware contains perfluorooctanoic acid (PFOA) – which is further linked to several types of disease.

There is a rise in the cases of precocious puberty in young girls nowadays, and studies have shown a relationship between Teflon cookware and precocious puberty.

Go back to the basics, and use cookware made of stainless steel, cast iron, ceramic, etc.

Bake, Broil, Grill, Roast and Steam

food recipes for kids
Instead of frying food, choose for other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. By using these techniques, you can cut fats from your diet.

These techniques require less or no oil and reduce the risk of many lifestyle disorders.

Choose Healthy Substitutes


Always include healthy substitutions in your diet plan. Healthy substitutions not only reduce the amount of fat, calories, and salt in your recipes but can also improve its nutritional content.

For example:
➢ Instead of white pasta, choose multigrain or whole wheat pasta
➢ Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
➢ Use toned milk instead of whole milk
➢ Instead of sour cream use Greek yogurt
➢ Use nuts and seeds as cake/muffin toppings instead of cream
➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
➢ Use jaggery or honey instead of refined sugar as a sweetener

Explore New Ways To Flavor Foods


Try creating meals with natural flavorings. It is one of the best ways to add colour, taste, and aroma to foods without adding fat or salt.
Tips:
➢ Use homemade spice powders, instead of packed ones
➢ You can add pinches of dried herbs in the earlier stages of cooking, instead of prepackaged seasoning mixes.
➢ Some vegetables and fruits like mushrooms, chilies, cranberries, cherries — give away a more intense flavor when dried than when fresh. Add them when you want a burst of flavor.

The tips outlined above will significantly improve your health. It will boost your immunity, lower the risk of disease and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes. The dietician will help you prepare healthier versions of your favorite recipes, in simple ways.

Kanupriya Khanna is one such dietitian in Delhi – who can give you concise advice on how and what to eat. Check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids. You can also get in touch with her at https://kanupriyakhanna.in/contact-us/

Categories Nutrition Blogs, Recipe

Easy, Fun & Healthy Recipes That Kids Can Make (no fire cooking)

Are you are running out of ideas to keep your younger one busy as the days of lockdown roll on? Fear not! We suggest you take them to the kitchen and involve them in meal preparation and cooking. It’s a great way to engage your kids in some activity and help them learn a new skill. Moreover, studies reveal that kids who are engaged in cooking are more likely to make healthier food choices in life.

So here in this section, we have listed down some easy, fun, and healthy *

.  The recipes are simple to prepare and need no fire cooking.

  1. Mixed Corn Chaat

Chaat is one of the best food recipes for kids. Rich in fiber, protein, vitamins, minerals, and many other nutrients – it improves the digestive health and makes the tummy feel full for a longer time.

Ingredients:

➢ 1 cup boiled corn

➢ 1 onion finely chopped

➢ 1 tomato finely chopped

  • 1/2 cucumber finally chopped

➢ ½ tsp pepper

➢ ½ tbsp lemon juice

➢ Coriander leaves – chopped

➢ Salt as per taste

Procedure:

➢ Take the corn in a bowl.

➢ Add onions, tomatoes, cucumber, salt, and pepper into the bowl. Mix well.

➢ Add lemon juice and garnish with coriander leaves

➢ Corn chaat is ready to eat.

  1. Smoothie with Fruits and Nuts

Smoothie is a perfect way to use the fruits stored at home.  A perfect blend of flavor and good nutrition – this drink can keep the body energized throughout the day.

Ingredients:

➢ ½ cup – chopped fruit (any fresh fruit like banana, chickoo, mango, custard apple work well)

➢ a handful of nuts (eg. cashew nuts, hazelnuts, etc)

➢ 1 cup milk

➢ ½ cup yogurt

➢ 1 tbsp honey

➢ ½ tsp cinnamon powder (optional)

Procedure

➢ Mix yogurt, fruits and nuts together in a blender

➢ Now add milk, honey and cinnamon powder to the mixture.

➢ Blend everything well and pour the content into a glass.

➢ Your smoothie is ready to be devoured.

  1. Walnuts & Dates Energy Balls

With just a handful of ingredients, you can craft this recipe is just a few minutes. Rich in fiber and omega-3 fatty acid, these energy snacks can be consumed any time during the day.

Ingredients

➢ 1 cup walnuts

➢ 1 cup dates

➢ 1/2 cup desiccated coconut

Procedure

➢ Place the walnuts in a food processor and blend until they have a crumbly texture.

➢ Add the dates and blend again.

➢ Take the mixture and make balls with your hands.

➢ Now roll the balls over the desiccated coconut powder.

➢ You can now store these sweet balls in a sealed container at room temperature or keep them in the fridge, as per your convenience.

For more such healthy recipes – get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your kid inculcate healthy eating habits to live a healthier and happier life.

You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans.

Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Rajma Recipes for Kids During Lockdown

Highly popular in Indian cuisine – Rajma (kidney beans) is one of the best food items that can be included in your child’s diet plan. A good source of carbs, fiber, and protein, these beans can offer ample nutritious benefits to your growing toddler. Since Rajma is inexpensive and easily available in the market, you can prepare healthy rajma recipes for your kids during the lockdown. For quick and easy recipe ideas have a look below:

 

1) Rajma Salad:-  A quick and easy one pot Rajma dish.

 

Ingredients:
• 1 cup boiled rajma
• 1 tomato – finely chopped
• 1 boiled cucumber – finely chopped
• 1 onion – finely chopped
• 4-5 tbsp curd/yogurt
• 1 tsp mustard sauce
• ¼ tsp pepper
• Handful coriander leaves – finely chopped
• Handful mint leaves – finely chopped
• 1/2 tbsp lemon juice
• Salt to taste
Preparation:
• In a large bowl mix all the ingredients together.
• Add salt as per taste and garnish it with mint leaves and coriander leaves.
• Serve once ready.

 

2) Stuffed Rajma Paratha – It’s a perfect wholesome meal.

 

Ingredients:
• 1 cup wheat flour
• 2 onions finely chopped
• 1 cup boiled rajma
• ½  cup boiled mashed potatoes
•1/4 cup chopped onions
• 1 tsp red chili powder
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala powder
• Salt – to taste
• Oil as required
• Water as required
Preparation
• In a large bowl, first, knead the wheat flour to a soft dough (like chapati dough).
• Take a blender, and add boiled rajma. Make it into a coarse paste and transfer to another bowl.
• Now add mashed potatoes, onions, red chili powder, turmeric powder, coriander powder, garam masala powder to the rajma paste bowl. Mix everything well.  Now the rajma stuffing is ready
• Next, divide the flour dough into small portions. Stuff each portion with rajma mixture and roll them into a round disc – just like chappatis.
• Now roast the rolled parathas on a pan with little oil.
• Serve hot with curd or raita.

 

3. Rajma Soup – Simple and a healthy meal for kids.

 

Ingredients:
• 1 cup – boiled Rajma
• ½ cup boiled pasta
• 3 – 4 crushed garlic cloves
• 1-2 bay leaves
• 1 onion – finely chopped
• 3 tomatoes – finely chopped
• ½ cup finely chopped spinach
• ¼ cup finely chopped carrots
• ¼ cup finely chopped French beans
• Salt and pepper
• 2-3 cups of water
• 2-3 tbsp fresh basil leaves finely chopped
Preparation:
• Take tomatoes, onion, bay leaves and garlic and pressure cook for 1 whistle.
• Once cooked, remove the bay leaves from the mixture, and grind the vegetables along with water to form a soup.
• Now take a pan and add the soup along with the chopped veggies and the 3/4 basil leaves. Add boiled rajma and bring the soup to a boil.
• Add salt and pepper as per taste.
• Cook for  5 minutes, till you get the desired thickness of the soup
• Add pasta and the remaining basil leaves for garnish and serve hot.

 

4. Rajma Burger Patties: A healthy mid-day snack.

Ingredients:
• Burger breads
• 1 cup boiled Rajma
• ½ cup boiled quinoa
•1/4 cup grated beet root
•1/4 cup chopped onions
•1/4 cup grated carrots
•1/4 cup chopped French beans
• 1 -2 tsp ginger-garlic paste
• 1 tsp red chilli powder
• 1 tsp garam masala powder
• 1 tsp chaat masala powder
• Some fresh coriander leaves
• 1-2 tsp butter
• Salt, pepper to taste
Preparation:
• Take rajma and quinoa and blend it together in a blender to form a coarse paste.
• Next – combine all the remaining ingredients in a bowl. Mix well. Shape them into burger tikkis and roast on an iron skillet, with little oil.
• Take a burger bun and place the burger patty in it.
• Serve with salad leaves, sliced tomatoes and onions.
For more such kid-friendly recipe variations get in touch with Kanupriya Khanna. A well-known child dietician in Delhi – Kanupriya can help you and your child inculcate healthy eating habits to live a healthier and happier life.
You can also check her website https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.
Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Concoctions to Boost Your Immune System 

Thinking how to boost your immune system? Have a look below:

Concoction 1

Include this herbal tea in your healthy diet plan. Simple and quick to make – it’s one of the best home remedy to boost immunity and fight against infections.

Ingredients

  • ginger- 1/2 tsp
  • turmeric- 1/2 tsp
  • black pepper- a small pinch
  • cinnamon – 2 pinches
  • honey- 1 tsp

Method: Take one of water and boil everything together except honey. Next add honey and sip.

Concoction 2
Ashwagandha is considered a sort of magic herb that helps kick up the immune system by several notches. It further stabilizes blood sugar and reduces anxiety and stress.

Ingredients

  • 5-inch piece dried ashwagandha root, approximately
  • 1 tsp honey 

Method: Wash and boil the root in 1/2 a liter of water. Allow to boil for about 5 to 7 minutes. Strain into a cup and then stir in the honey.

Concoction 3
Basil (Including tulsi) are strong immunity food ingredients. It can help cure regular fever that is caused due to bacterial and viral infections.

Ingredients

  • 1/4 cup basil 
  • 1 tsp honey
  • 1/2 tsp lemon juice 

Method: Put the basil leaves into a saucepan with a half-liter of water. Bring to a boil. Then bring down the flame to low for 3 – 4 minutes. Strain into a cup, and add the honey and lemon juice into it. Stir and sip.

If you are looking for more such ideas and suggestions get in touch with Kanupriya Khanna.a

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she will give you concise advice on how and what to eat.

You can also check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

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