What are the opening hours?

Monday 10am - 12pm 3pm - 5pm Tuesday 10am - 12pm 3pm - 5pm Wednesday 10am - 12pm 3pm - 5pm Thursday 10am - 12pm 3pm - 5pm Friday 10am - 12pm 3pm - 5pm Saturday 10am - 12pm 3pm - 5pm

Online and offline Nutrition Care For All, #904, shri ganesh health center BDA layout , BTM 4th stage, near seema english school , RTO Road, Bangalore (2025)

Q: What is the address?

#904, Shri Ganesh Health Center BDA Layout , BTM 4th Stage, Near Seema English School , RTO Road

13/07/2025

🧾फैट लॉस हो रहा है या मसल लॉस, कैसे पता करें?

🔹यह जानना कि आपके शरीर में फैट कम हो रहा है या मांसपेशियां, वज़न घटाने की प्रक्रिया में बहुत महत्वपूर्ण है। यहाँ कुछ तरीके दिए गए हैं जिनसे आप इसका पता लगा सकते हैं:

🔺* वज़न में कमी (Weight Loss): अगर आपका वज़न तेज़ी से घट रहा है, तो यह संकेत हो सकता है कि आप मांसपेशियों को भी खो रहे हैं। फैट लॉस आमतौर पर धीरे-धीरे होता है।
🔺* कमज़ोरी महसूस होना (Feeling Weak): अगर आपको अपनी दैनिक गतिविधियों में या व्यायाम के दौरान कमज़ोरी महसूस हो रही है, तो यह मांसपेशियों के नुकसान का संकेत हो सकता है।
🔺* कपड़ों का ढीला होना (Clothes Fitting Looser): अगर आपके कपड़े ढीले हो रहे हैं लेकिन शरीर में ढीलापन या फ़्लैबीनेस (flabbiness) महसूस हो रही है (यानी शरीर सुडौल नहीं लग रहा है), तो यह फैट के साथ-साथ मांसपेशियों के भी नुकसान का संकेत हो सकता है।
🔺* मापने वाले टेप का उपयोग (Measuring Tape): अपनी कमर, जांघों और बाहों का माप नियमित रूप से लें। अगर आपके शरीर के ये हिस्से सुडौल हो रहे हैं और आकार में कमी आ रही है, तो यह फैट लॉस का संकेत है।
🔺* बॉडी कंपोजिशन टेस्ट (Body Composition Test): यह सबसे सटीक तरीका है। इसमें DEXA स्कैन, बायोइलेक्ट्रिकल इम्पीड़ेंस एनालिसिस (BIA) या स्किनफोल्ड कैलिपर्स का उपयोग करके आपके शरीर में फैट और मांसपेशियों का प्रतिशत मापा जाता है।

💪मसल लॉस रोकने के उपाय और मांसपेशियों को मज़बूत करने के लिए क्या खाएं?
अगर आपको लग रहा है कि आपका मसल लॉस हो रहा है, तो इन बातों पर ध्यान दें:

💪मसल लॉस रोकने के उपाय:

🔹* पर्याप्त प्रोटीन का सेवन (Adequate Protein Intake): मांसपेशियों के निर्माण और मरम्मत के लिए प्रोटीन बहुत ज़रूरी है। अपने आहार में प्रोटीन युक्त खाद्य पदार्थों को शामिल करें।
🔹* ताकत प्रशिक्षण (Strength Training): वज़न उठाना या बॉडीवेट एक्सरसाइज करना मांसपेशियों को बनाए रखने और बढ़ाने में मदद करता है। हफ़्ते में कम से कम 2-3 बार ताकत प्रशिक्षण करें।
🔹* कैलोरी की कमी को सीमित करें (Limit Calorie Deficit): वज़न घटाने के लिए कैलोरी कम करना ज़रूरी है, लेकिन बहुत ज़्यादा कैलोरी कम करने से मांसपेशियां भी कम हो सकती हैं। धीरे-धीरे और स्वस्थ तरीके से वज़न घटाएं।
🔹* पर्याप्त नींद (Sufficient Sleep): नींद की कमी मांसपेशियों की रिकवरी और ग्रोथ को प्रभावित कर सकती है। हर रात 7-9 घंटे की गुणवत्तापूर्ण नींद लेने का लक्ष्य रखें।
मांसपेशियों को मज़बूत करने के लिए क्या खाएं:
🔹* प्रोटीन युक्त भोजन:
* लीन मीट: चिकन ब्रेस्ट, मछली (सामन, टूना), टर्की।
* डेयरी उत्पाद: पनीर, दही, दूध।
* अंडे: पूरे अंडे या केवल अंडे का सफ़ेद भाग।
* दालें और फलियां: दाल, चना, राजमा, सोयाबीन।
* नट्स और बीज: बादाम, अखरोट, चिया बीज, अलसी के बीज।
🔹* साबुत अनाज: ब्राउन राइस, ओट्स, साबुत गेहूं की रोटी। ये ऊर्जा प्रदान करते हैं जो व्यायाम के लिए ज़रूरी है।
🔹* स्वस्थ वसा (Healthy Fats): एवोकाडो, नट्स, बीज, जैतून का तेल। ये हार्मोनल संतुलन और समग्र स्वास्थ्य के लिए महत्वपूर्ण हैं।
🔹* फल और सब्ज़ियां: ये विटामिन, खनिज और एंटीऑक्सिडेंट प्रदान करते हैं जो मांसपेशियों की रिकवरी और प्रतिरक्षा प्रणाली के लिए महत्वपूर्ण हैं।
फैट लॉस अच्छे से हो इसके लिए क्या करें?
🔹* कैलोरी डेफिसिट (Calorie Deficit): फैट कम करने के लिए आपको अपने द्वारा खर्च की जाने वाली कैलोरी से कम कैलोरी का सेवन करना होगा। धीरे-धीरे कैलोरी कम करें ताकि आपका शरीर एडजस्ट हो सके।
🔹* संतुलित आहार (Balanced Diet): प्रोटीन, कार्बोहाइड्रेट और स्वस्थ वसा का सही संतुलन बनाए रखें। प्रोसेस्ड फ़ूड, ज़्यादा चीनी और अनहेल्दी फैट से बचें।
🔹* कार्डियो व्यायाम (Cardio Exercise): दौड़ना, साइकिल चलाना, तैरना या तेज़ चलना जैसे कार्डियो व्यायाम फैट बर्न करने में मदद करते हैं। हफ़्ते में कम से कम 150 मिनट की मध्यम तीव्रता वाली कार्डियो एक्टिविटी करें।
🔹* पर्याप्त पानी पिएं (Drink Enough Water): पानी मेटाबॉलिज़्म को तेज़ करता है और भूख को नियंत्रित करने में मदद करता है।
🔹* तनाव कम करें (Reduce Stress): तनाव हार्मोन कोर्टिसोल को बढ़ाता है, जो फैट बढ़ाने का कारण बन सकता है। योग, मेडिटेशन या अन्य तरीकों से तनाव को कम करें।
🔹* पर्याप्त नींद (Sufficient Sleep): नींद की कमी से हार्मोनल असंतुलन हो सकता है जो फैट स्टोरेज को बढ़ावा देता है।

Dietician Chetna Singh

13/07/2025

🌸 कम उम्र में सफ़ेद बाल होने के कारण

✅ शरीर में मेलानिन (Melanin) की कमी – यही बालों को काला रंग देता है।
✅ विटामिन B12 की कमी
✅ आयरन, जिंक, कॉपर जैसे मिनरल्स की कमी
✅ अत्यधिक तनाव
✅ थायरॉइड की गड़बड़ी
✅ धूम्रपान और ज्यादा केमिकल वाले शैम्पू/डाई का प्रयोग
✅ आनुवंशिक कारण (Genetics)

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🌸 बाल सफ़ेद होने से रोकने के लिए क्या खाएं?

🥗 आहार में शामिल करें:
• आंवला (Amla) – रोज़ आंवला या आंवला पाउडर/जूस लें।
• करी पत्ते (Curry leaves) – दाल या चटनी में मिलाकर खाएं।
• अखरोट (Walnuts), बादाम, अलसी (Flaxseeds) – ओमेगा-3 और कॉपर के लिए।
• हरी पत्तेदार सब्ज़ियां, बीन्स, अनाज, चुकंदर (Beetroot) – आयरन और फोलेट के लिए।
• दूध, दही, पनीर – B12 और प्रोटीन के लिए (अगर आपको डेयरी से एलर्जी न हो)।
• तिल और मूंगफली – जिंक और कॉपर के लिए।

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🌸 बालों की देखभाल कैसे करें?

✅ हफ्ते में 2–3 बार तेल मालिश – नारियल तेल + आंवला तेल + करी पत्ते का मिश्रण हल्का गर्म करके लगाएं।
✅ धूप में ज्यादा देर तक बिना ढके न रहें।
✅ केमिकल वाले शैम्पू और हेयर कलर से बचें।
✅ बहुत गर्म पानी से सिर न धोएं।
✅ हफ्ते में 1–2 बार आंवला, रीठा, शिकाकाई से धोना अच्छा रहता है।
✅ तनाव कम करें – योग, प्राणायाम, ध्यान करें।

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🌸 घरेलू नुस्खे (Home Remedies)

🍀 आंवला का पेस्ट + नींबू रस: बालों में लगाएं और 30 मिनट बाद धो लें।
🍀 मेहंदी + आंवला पाउडर + दही: बालों में लगाएं।
🍀 करी पत्ते को नारियल तेल में उबालकर उस तेल से मालिश करें।
🍀 प्याज का रस (Onion Juice): स्कैल्प पर लगाएं, यह बालों को मज़बूत बनाता है और मेलानिन बनने में मदद करता है।

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🧘‍♀️ तनाव घटाएं

👉 हर दिन 10–15 मिनट प्राणायाम करें – अनुलोम विलोम और भ्रामरी सबसे अच्छे हैं।
👉 नींद पूरी लें (7–8 घंटे)।

Dietician Chetna Singh

17/05/2025

Healthy recipes for Growing children with creative ideas

1. Rainbow Veggie Paratha Rolls

• Ingredients: Whole wheat dough, grated carrots, beetroot, spinach, paneer, cumin.

• Creative Touch: Use different colored veggie stuffings to create a “rainbow” roll. Cut into spirals for a fun visual.

• Benefits: Rich in fiber, iron, protein, and essential vitamins.

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2. Power-Packed Smoothie Bowls

• Ingredients: Banana, berries, spinach, oats, chia seeds, peanut butter.

• Creative Touch: Decorate with fruit shapes, granola, and seeds to make smiley faces or animal shapes.

• Benefits: High in antioxidants, healthy fats, and energy-boosting carbs.

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3. Mini Veggie Pizza Faces

• Ingredients: Whole wheat mini pizza base or roti, homemade tomato sauce, assorted veggies, cheese.

• Creative Touch: Kids can decorate their own pizza using veggies like olives for eyes, capsicum for mouth, etc.

• Benefits: Great way to sneak in veggies with fun engagement.

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4. Lentil & Vegetable Muffins

• Ingredients: Cooked moong dal or masoor dal, grated veggies, besan, herbs.

• Creative Touch: Bake in silicone muffin molds shaped like stars or animals.

• Benefits: High in protein, iron, and fiber.

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5. Stuffed Idli Pops

• Ingredients: Rava or rice idli batter, mixed vegetable stuffing (like peas, corn, carrots).

• Creative Touch: Steam in mini muffin molds, insert food-safe toothpicks or skewers to make them like lollipops.

• Benefits: Good for breakfast or snacks, easy to digest.

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6. No-Bake Energy Bites

• Ingredients: Oats, dates, nuts, seeds, cocoa powder, jaggery.

• Creative Touch: Shape into balls, bars, or use cookie cutters to make stars and hearts.

• Benefits: Rich in iron, calcium, and healthy fats.

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7. Vegetable Millet Khichdi with Fun Plating

• Ingredients: Foxtail millet or barnyard millet, moong dal, veggies.

• Creative Touch: Serve using cookie-cutter shapes or mold into animal faces with veggie decorations.

• Benefits: Gluten-free, rich in fiber, protein, and minerals.

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8. Fruity Yogurt Popsicles

• Ingredients: Hung curd, fruit puree (mango, strawberry), a touch of jaggery or honey.

• Creative Touch: Layer different colored fruit purees for a striped popsicle effect.

• Benefits: Rich in calcium and probiotics.

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9. Nutri-Tikkis

• Ingredients: Boiled sweet potatoes, beetroot, green peas, oats powder, spices.

• Creative Touch: Shape into animals or emojis, pan-fry and serve with healthy dips like hummus or mint chutney.

• Benefits: Great source of complex carbs, fiber, and iron.

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10. DIY Salad Jars

• Ingredients: Chopped fruits, veggies, sprouts, nuts, lemon or curd dressing.

• Creative Touch: Layer in small transparent jars and let kids shake and mix before eating.

• Benefits: Teaches portion balance and encourages raw food intake.

Dietician Chetna Vineet Arya

16/05/2025

Wholesome Vegetarian Lunchbox Recipes for Kids: 10 Healthy and Tasty Options

1. Veggie Paneer Paratha Rolls

Ingredients:
• ½ cup crumbled paneer
• ¼ cup grated carrot
• 1 tbsp chopped coriander
• 1 whole wheat paratha
• Salt, pepper, jeera powder to taste

Method:
1. Mix paneer, carrot, coriander, and spices.
2. Spread over a warm paratha and roll it.
3. Slice into bite-sized rolls and pack with mint chutney.

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2. Mini Vegetable Idlis

Ingredients:
• 1 cup idli batter
• 2 tbsp grated carrots
• 2 tbsp chopped spinach
• Pinch of salt

Method:
1. Mix veggies into the batter.
2. Pour into mini idli moulds and steam for 10 minutes.
3. Serve with coconut or tomato chutney.

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3. Cheese & Veggie Whole Wheat Sandwich

Ingredients:
• 2 slices whole wheat bread
• 1 slice cheese
• Sliced cucumber, tomato, grated carrot
• Homemade green chutney or hummus

Method:
1. Spread chutney on bread.
2. Add cheese and veggies, and grill lightly.
3. Cut into small triangles for easy eating.

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4. Sweet Corn & Spinach Rice

Ingredients:
• 1 cup cooked rice
• ½ cup boiled sweet corn
• ¼ cup chopped spinach
• Ghee, jeera, salt, turmeric

Method:
1. Heat ghee, add jeera and spinach.
2. Add corn, salt, turmeric, and rice. Mix well.
3. Pack with curd or raita.

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5. Moong Dal Cheela with Veggies

Ingredients:
• 1 cup soaked moong dal
• ¼ cup grated bottle gourd or zucchini
• Spices: salt, cumin, turmeric

Method:
1. Blend soaked dal into batter.
2. Add veggies and cook like a dosa.
3. Cut into triangles and serve with ketchup or chutney.

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6. Pasta in Tomato-Carrot Sauce

Ingredients:
• 1 cup boiled whole wheat pasta
• 1 tomato + 1 carrot blended and cooked as sauce
• Italian herbs, olive oil, salt

Method:
1. Heat oil, cook blended sauce until thick.
2. Add herbs and pasta. Mix and pack warm.

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7. Mini Veggie Uttapam

Ingredients:
• 1 cup dosa batter
• Finely chopped onion, tomato, carrot, capsicum
• Salt, little ghee

Method:
1. Pour small rounds of batter on tawa.
2. Add veggies and cook both sides.
3. Pack with peanut or coconut chutney.

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8. Stuffed Suji (Rava) Balls

Ingredients:
• 1 cup suji
• ½ cup mixed cooked veggies (peas, carrot, corn)
• Salt, mustard seeds, curry leaves

Method:
1. Cook suji like upma. Cool and shape into balls with veggie stuffing.
2. Steam or shallow fry. Great with curd dip.

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9. Fruit & Nut Poha

Ingredients:
• 1 cup poha
• Chopped apple, pomegranate, banana
• Roasted peanuts, raisins
• Lemon juice, chaat masala

Method:
1. Soak poha briefly, drain.
2. Mix in fruits, nuts, and spices.
3. Serve fresh or chilled.

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10. Healthy Oats Tikki Wrap

Ingredients:
• ½ cup oats
• 1 grated boiled potato
• Spices: jeera, salt, garam masala
• Whole wheat roti

Method:
1. Mix oats and potato with spices, make tikkis.
2. Cook on tawa and roll inside a roti.
3. Add a dollop of ketchup or hummus inside

Dietician Chetna Singh

29/03/2025

Satvic Food for Healthy Eating & Lifestyle

A Satvic diet is based on natural, whole, and plant-based foods that nourish the body and mind, promoting balance, vitality, and inner peace. It is rooted in Ayurveda and supports a healthy digestive system, detoxification, and mental clarity.

Satvic Foods for a Healthy Lifestyle
1. Fresh Fruits – Apples, bananas, pomegranates, mangoes, papayas, and berries
2. Fresh Vegetables – Cucumber, carrots, pumpkin, bottle gourd, ash gourd, spinach, and beetroot
3. Whole Grains – Brown rice, millet, quinoa, and whole wheat
4. Nuts & Seeds – Almonds (soaked), walnuts, flaxseeds, sesame seeds, and chia seeds
5. Pulses & Legumes – Moong dal, lentils, chickpeas, and green peas
6. Herbs & Spices – Tulsi, turmeric, cumin, coriander, fennel, and cardamom
7. Natural Sweeteners – Jaggery, raw honey, dates, and figs
8. Dairy Alternatives – Coconut milk, almond milk, and homemade nut-based curds
9. Cold-Pressed Oils – Coconut oil, sesame oil, and ghee (if suitable)
10. Hydrating Fluids – Coconut water, herbal teas, fresh juices, and lemon water

Satvic Exercises for a Balanced Life

Satvic exercises include gentle movements that align the body, mind, and soul. These practices enhance flexibility, improve digestion, and promote emotional stability.
1. Yoga Asanas
• Surya Namaskar (Sun Salutation) – Improves energy and detoxifies
• Vajrasana (Diamond Pose) – Aids digestion and gut health
• Sukhasana (Easy Pose) – Calms the mind and enhances breathing
• Bhujangasana (Cobra Pose) – Strengthens the spine and improves digestion
• Malasana (Squat Pose) – Supports gut health and detoxification
2. Pranayama (Breathwork)
• Anulom Vilom (Alternate Nostril Breathing) – Balances energy
• Kapalabhati (Skull Shining Breath) – Detoxifies and boosts metabolism
• Bhramari (Bee Breath) – Reduces stress and enhances focus
3. Meditation & Mindfulness
• Practicing gratitude and silence for 10–15 minutes daily
• Walking in nature to connect with positive energy
• Mindful eating, chewing food slowly, and focusing on nourishment

Dietician Chetna Singh

27/03/2025

Moringa Detox Water for PCOD & Gut Health

For PCOD, the focus should be on balancing hormones, reducing inflammation, and improving insulin sensitivity. For gut health, we need ingredients that support digestion, reduce bloating, and enhance gut-friendly bacteria.

1. Moringa & Fenugreek Detox Water (For PCOD & Hormonal Balance)

Benefits:
✔️ Regulates insulin levels
✔️ Reduces inflammation
✔️ Supports hormonal balance

Recipe:
• 1 teaspoon dried moringa leaves or fresh leaves
• ½ teaspoon fenugreek seeds (soaked overnight)
• 1 glass warm water

How to Make:
1. Soak fenugreek seeds overnight.
2. In the morning, add moringa leaves to warm water and steep for 10 minutes.
3. Strain and drink on an empty stomach.

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2. Moringa & Triphala Detox Water (For Gut Health & Digestion)

Benefits:
✔️ Improves digestion & relieves bloating
✔️ Supports liver detoxification
✔️ Helps in better nutrient absorption

Recipe:
• 1 teaspoon moringa leaves
• ½ teaspoon Triphala powder
• 1 glass warm water

How to Make:
1. Mix Triphala powder and moringa in warm water.
2. Let it steep for 10 minutes, strain, and drink before bedtime.

⸻

3. Moringa & Mint Detox Water (For PCOD & Gut Cooling)

Benefits:
✔️ Reduces bloating and acidity
✔️ Helps with hormone regulation
✔️ Refreshes the gut and improves metabolism

Recipe:
• 1 teaspoon moringa leaves
• 5-6 fresh mint leaves
• 1 glass warm water

How to Make:
1. Boil mint leaves in water for 2 minutes.
2. Turn off the heat and add moringa leaves.
3. Let it steep for 5-10 minutes, strain, and drink.

Dietician Chetna Singh

25/03/2025

Here’s a nutritious smoothie recipe to keep your skin, hair, and eyes healthy! It’s packed with antioxidants, vitamins, and minerals to support overall beauty and wellness.

Glowing Beauty Smoothie

Ingredients:
• 1 small carrot (rich in beta-carotene for eye and skin health)
• ½ cup papaya (vitamin C for collagen production)
• ½ cup spinach (iron & folate for healthy hair)
• ½ cup coconut water (hydration & electrolytes)
• ½ banana (biotin & potassium for skin glow)
• 1 tsp flaxseeds (omega-3s for strong hair)
• 1 tsp chia seeds (protein & fiber)
• ½ tsp turmeric (anti-inflammatory for skin clarity)
• ½ tsp honey or 1 date (natural sweetness)
• ½ cup water or plant-based milk (as needed)

Instructions:
1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy immediately for maximum benefits!

Dietician Chetna Singh

23/03/2025

How to Lose Body Fat in Women

Losing body fat requires a combination of diet, exercise, and lifestyle changes. Here’s how you can effectively reduce body fat and inches:

⸻

1. Foods to Cut Off (or Limit) for Fat Loss

To reduce body fat, avoid or limit:
✅ Refined Carbs & Sugars (white rice, white bread, pastries, packaged snacks)
✅ Sugary Drinks (soda, sweetened juices, artificial drinks)
✅ Processed Foods (chips, biscuits, fried fast food, frozen meals)
✅ Trans Fats & Saturated Fats (deep-fried food, margarine, bakery products)
✅ Excess Dairy & High-Fat Cheese (as you avoid milk, limit paneer & cheese)
✅ Alcohol & Caffeine Overload (causes bloating & fat retention)

⸻

2. Best Foods for Fat Loss

Focus on fiber-rich, protein-packed, and hydrating foods:
✅ Protein Sources – Lentils, chickpeas, tofu, sprouts, beans
✅ Fiber-Rich Foods – Oats, quinoa, brown rice, whole wheat roti, vegetables
✅ Healthy Fats – Nuts, seeds (flaxseeds, chia, sunflower), avocado, coconut water
✅ Metabolism Boosters – Green tea, cinnamon water, lemon water, ginger
✅ Low-Calorie Vegetables – Broccoli, spinach, cabbage, cucumber, tomatoes
✅ Fruits (in Moderation) – Berries, apples, papaya, oranges

⸻

3. Best Exercises for Fat Loss & Inch Loss

Combine strength training, cardio, and yoga for effective results.

A. Strength Training & Workouts (3-5 times a week)
• Bodyweight Exercises: Squats, lunges, push-ups, burpees
• Weight Training: Dumbbells, resistance bands (focus on legs, arms, and core)
• HIIT (High-Intensity Interval Training): Short bursts of intense workouts (15-20 min)

B. Yoga for Fat Loss & Toning
• Surya Namaskar (Sun Salutation) – Best full-body fat-burning yoga
• Naukasana (Boat Pose) – Targets belly fat
• Bhujangasana (Cobra Pose) – Helps with metabolism and digestion
• Trikonasana (Triangle Pose) – Works on side fat
• Plank & Side Plank – Strengthens the core

C. Walking & Cardio (Daily Activity Matters!)
• Walk 8,000-10,000 steps daily
• Do 30-40 mins of Zumba, Dance, or Jogging

⸻

4. How to Lose Inches Faster?

✅ Stay Hydrated – Drink 3-4 liters of water daily
✅ Eat on Time – Stick to regular meal timings
✅ Reduce Bloating – Avoid too much salt & processed foods
✅ Massage & Dry Brushing – Helps break fat cells (coconut oil, sesame oil massage)
✅ Adequate Sleep – At least 7-8 hours per night

⸻

5. Sample Diet Plan for Fat Loss

💧 Morning (6-7 AM) – 1 glass warm lemon water or cumin water
🍵 Breakfast (8-9 AM) – Oats porridge / Poha / Dalia with nuts
🍏 Mid-Morning (11 AM) – Coconut water or Green tea with 5 almonds
🥗 Lunch (1-2 PM) – 1 multigrain roti + sabzi + dal + salad
🍵 Evening (5 PM) – Makhana / Roasted chana + Herbal tea
🥣 Dinner (7-8 PM) – Vegetable soup or quinoa with dal
🌙 Night (9 PM) – Chamomile tea or warm jeera water

Dietician Chetna Vineet Arya

21/03/2025

How to Protect Your Skin in Summer & Remove Sunburn Naturally

Skin Protection Tips for Summer:
1. Use Sunscreen – Apply SPF 30+ sunscreen 20 minutes before stepping out. Reapply every 2 hours.
2. Wear Protective Clothing – Use lightweight, full-sleeve clothes, wide-brimmed hats, and sunglasses.
3. Stay Hydrated – Drink 8-10 glasses of water, coconut water, or lemon juice.
4. Avoid Sun Exposure (10 AM - 4 PM) – The sun’s rays are strongest during this time.
5. Use Natural Cooling Agents – Apply aloe vera, rose water, or cucumber juice to cool the skin.

⸻

Home Remedies to Remove Sunburn (Face, Hands, and Body)

1. Aloe Vera Gel
• How to use: Apply fresh aloe vera gel on the sunburned area. Leave it for 30 minutes and rinse.
• Benefits: Soothes and heals burnt skin.

2. Curd & Turmeric Pack
• How to use: Mix 2 tbsp curd with a pinch of turmeric, apply for 20 minutes, then wash.
• Benefits: Cools the skin and reduces inflammation.

3. Cucumber & Rose Water Mist
• How to use: Blend cucumber juice with rose water, store in a spray bottle, and mist your skin.
• Benefits: Hydrates and refreshes skin.

4. Potato Juice for Sunburn Marks
• How to use: Rub raw potato slices on the affected areas or apply potato juice for 15 minutes.
• Benefits: Lightens sunburn marks.

5. Coconut Oil & Vitamin E
• How to use: Mix a few drops of Vitamin E oil with coconut oil and massage gently.
• Benefits: Deeply nourishes and repairs sun-damaged skin.

Dietician Chetna Singh

20/03/2025

Sweet potatoes are a powerhouse of nutrients and provide numerous health benefits for various diseases. Here’s how they help:

1. Diabetes
• Low glycemic index (especially when boiled) helps regulate blood sugar.
• High fiber content slows digestion and prevents sugar spikes.

2. Heart Health
• Rich in potassium, which helps lower blood pressure.
• High in antioxidants like beta-carotene and anthocyanins, reducing inflammation and heart disease risk.

3. PCOD/PCOS
• Helps regulate insulin levels, reducing symptoms.
• High in fiber and antioxidants, supporting hormonal balance.

4. Weight Management
• Keeps you full longer due to fiber, reducing overeating.
• Provides slow-releasing energy, preventing sudden hunger.

5. Skin & Hair Health
• High in vitamin A (beta-carotene) helps clear acne and improves skin glow.
• Strengthens hair follicles, reducing hair fall.

6. Gut Health
• Supports digestion with high fiber, preventing constipation.
• Acts as a prebiotic, improving gut bacteria balance.

7. Cancer Prevention
• Rich in antioxidants that fight free radicals, reducing cancer risk.
• Purple sweet potatoes contain anthocyanins, which may slow cancer cell growth.

8. Immunity Boost
• High in vitamin C and beta-carotene, strengthening immunity.
• Supports healthy mucus membranes, protecting against infections.

9. Arthritis & Bone Health
• Anti-inflammatory properties reduce joint pain.
• Magnesium and manganese help strengthen bones.

Dietician Chetna Vineet Arya

19/03/2025

How to Recover from Fatty Liver Naturally

Fatty liver, especially non-alcoholic fatty liver disease (NAFLD), can be reversed with the right diet, lifestyle changes, and exercise. Here’s a complete guide:

⸻

1. Foods to Eat for Fatty Liver Recovery

These foods help reduce liver fat, improve metabolism, and detoxify the liver:

✅ High-Fiber Foods – Whole grains (oats, quinoa, brown rice), vegetables, and legumes improve digestion and prevent fat accumulation in the liver.

✅ Leafy Greens & Cruciferous Vegetables – Spinach, kale, broccoli, and Brussels sprouts help detoxify the liver.

✅ Healthy Fats – Nuts (almonds, walnuts), seeds (flaxseeds, chia, sunflower), and avocado reduce liver inflammation.

✅ Plant-Based Proteins – Lentils, chickpeas, tofu, and quinoa help maintain lean muscle mass without burdening the liver.

✅ Antioxidant-Rich Fruits – Berries, oranges, apples, and grapes protect the liver from oxidative stress.

✅ Herbs & Spices – Turmeric (curcumin), ginger, garlic, and cinnamon improve liver function.

✅ Hydrating Foods – Coconut water, herbal teas, and lemon water help flush toxins from the liver.

✅ Green Tea – Contains catechins that improve liver enzyme levels and reduce liver fat.

⸻

2. Foods to Avoid for Fatty Liver

❌ Sugar & Refined Carbs – White bread, sweets, sugary drinks, and processed snacks cause fat buildup in the liver.

❌ Deep-Fried & Processed Foods – Chips, fast food, and packaged snacks increase liver fat and inflammation.

❌ Saturated & Trans Fats – Butter, margarine, red meat, and processed dairy worsen liver fat accumulation.

❌ Excess Salt – High sodium foods like pickles, sauces, and processed foods lead to water retention and burden the liver.

❌ Alcohol – Avoid completely as it damages liver cells.

⸻

3. Best Exercises for Fatty Liver

Exercise helps reduce liver fat and improves insulin sensitivity. Aim for 150–300 minutes of exercise per week.

🏃 Cardio (Aerobic Exercises): Brisk walking, jogging, cycling, swimming, or Zumba for 30–45 minutes daily.

🏋️ Strength Training: Bodyweight exercises, resistance bands, or light weights 3–4 times a week improve metabolism.

🧘 Yoga for Fatty Liver:
• Bhujangasana (Cobra Pose) – Improves digestion and liver function.
• Dhanurasana (Bow Pose) – Strengthens the liver and stimulates digestion.
• Ardha Matsyendrasana (Half Spinal Twist) – Detoxifies the liver.
• Kapalbhati Pranayama – Boosts liver detox and fat metabolism.

⸻

4. Natural Ways to Prevent Fatty Liver
• Intermittent Fasting (IF) – Yes! IF (14:10 or 16:8) can be beneficial for fatty liver as it promotes fat burning and insulin sensitivity.
• Stay Hydrated – Drink 2.5–3 liters of water daily.
• Adequate Sleep – 7–8 hours of quality sleep helps liver repair.
• Stress Management – Meditation and deep breathing exercises prevent liver stress.

Dietician Chetna Singh

08/03/2025

Happy International Women’s Day to all wonderful women’s

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