Shweta Bumb- Nutritionist and Weight Loss Specialist

Oils recommend for Indian Cuisine.

🔷Mustard oil

🔷 Peanut oil

🔷 Olive oil

🔷 Coconut oil

Note- I highly recommend Cold pressed/ Wood pressed oil over refined oils.

The easy overnight oats recipe is a healthy simple breakfast that you can make ahead for busy mornings and customize with many add-ins and toppings!
A zero-cooking grab and go breakfast that’s delicious and nutritious.

INGREDIENTS-

🔹Rolled Oats (40 gms)
🔹Milk (of your choice)
You can also use plant-based milk like almond milk, oat milk or coconut milk

🔹1 tsp Chia seeds
🔹Fruit (any one of your choice)
🔹Nuts (walnut, raisins, almonds)

PROCEDURE-

1.Add oats to your preferred jar.

2.Top with milk of your choice, chia seeds and mix everything together until all the oats are submerged in milk.

3.Cover the mixture and refrigerate overnight.

4.The next morning both the oats and seeds would have absorbed the milk. You can even add more milk at this step if you want.

5.Topped with chopped fruit and nuts of your choice and enjoy.

Time to Reset... Reconnect ❤️

Happy 80th Papa❤️🥰

Stay blessed and keep smiling always. You are an epitome of discipline and good eating habits and I am so proud to be your daughter 😘

Love you loads💟

Grateful, thankful, blessed🥰🤗🙏

Apple cider vinegar offers a plethora of health benefits, ranging from weight management to immune support. However, it is essential to consume ACV in moderation and consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.

Here are some of the key advantages of incorporating ACV into your daily routine:

🔶Weight Loss- ACV aids in fat metabolism, which can contribute to weight management.

🔶Blood Sugar Control- Consuming ACV has shown to improve insulin sensitivity and lower blood sugar levels, making it beneficial for individuals with diabetes or those looking to regulate their glucose levels.

🔶Heart Health- ACV contains acetic acid, which may help lower cholesterol levels and reduce the risk of heart disease. It can also help lower blood pressure by promoting better circulation and heart function.

🔶Digestive Health- The acetic acid in ACV can improve digestion by increasing stomach acid production and promoting the growth of beneficial gut bacteria. It may aid in alleviating digestive issues like bloating and indigestion.

🔶Antimicrobial Properties- ACV exhibits antimicrobial properties, which can help combat harmful bacteria and pathogens. It may be used topically to treat skin conditions like acne, eczema, and fungal infections.

🔶Detoxification- Consuming ACV may aid in detoxifying the body by supporting liver function and promoting the elimination of toxins. It can help flush out impurities and improve overall bodily functions.

🔶Skin and Hair Health-ACV can be used as a natural remedy for enhancing skin and hair health. It balances the skin's pH levels, reduces acne breakouts, and adds shine to hair while promoting scalp health.

🔶Immune Support- The antioxidants present in ACV help boost the immune system and protect the body from oxidative stress.

🔶Alkalizing Properties- Despite its acidic nature, ACV has alkalizing effects on the body

Anything else ❓❓

Paneer pomegranate salad, a delightful blend of nutritious ingredients to nourish our body. Sauteed paneer cubes mixed with antioxidant rich pomegranate, all tossed in a little lemon and honey dressing. Packed with protein, vitamins, and fibre, this salad is not a feast for the senses but also a wholesome choice for those seeking a balanced and flavourful meal.

INGREDIENTS-

Paneer (150 gms)

1 Onion (chopped)

1 Carrot (diced)

1 Cucumber (diced)

1 pomegranate arils

1 tsp Oil

  For dressing-

½ cup fresh Coriander

½ cup mixed greens (Basil leaves and Mint leaves)

Salt to taste

2 tsp Honey

2 tsp Lime juice

1 inch Garlic

1 tsp roasted Cumin powder

For seasoning-

½ tsp white Sesame seeds

½ tsp roasted Flax seeds

½ tsp roasted Sunflower seeds

Pinch of Black pepper

PROCEDURE-

Heat a large pan. Brush it with some cooking oil.

Spread paneer cubes on the pan in a single layer. Sprinkle some salt and black pepper.

Cook until the paneer cubes start getting brown patches then toss them over and cook the other side too for 3-4 mins

In a grinding jar, put coriander leaves, mint leaves, basil leaves, salt, honey, lime, garlic, cumin powder.

Add some water and pulse to make a smooth paste.

Put sauteed paneer, onion, carrot, cucumber, pomegranate arils in a large bowl.

Pour the dressing on top. Gently toss until everything gets mixed well.

Season the salad with sesame seeds, sunflower seeds, flax seeds, and black pepper.

Enjoy delicious flavourful paneer pomegranate salad!

5 drinks to include for you and your family to beat the heat this summer-

✅LEMON SABJA WATER:
- Helps in weight loss
- Reduces body heat
- Controls blood sugar levels
- Relieves constipation and bloating
- Treats acidity and heartburn
- For healthy skin and hair

✅CHAAS:
- Aids digestion
- Great probiotic
- Fights acidity, constipation
- Prevents dehydration

✅SATTU:
- Sattu is an age-old potent drink that is all natural
With high protein, fibre and loaded with iron and
magnesium.
- Has cooling properties that keeps the body
hydrated
- Boost energy and improves digestion
- It also has a low glycemic index, making it
beneficial for diabetic patients.

✅BARLEY WATER:
- Regular usage of barley water helps flush out
toxins from the body and the intestine through the
Urinary tract. Great for people suffering with UTI
- Reduces water retention/ bloating
- Promotes weight loss
- Lowers cholesterol and blood sugar

✅KOKUM JUICE:
- Kokum is also known as the Garcinia indica plant
and is native to the Western Ghats region of India.
- It is one of the best natural coolants for the body.
- Excellent in reducing the pitta dosh as per
Ayurveda.
- Kokum juice and kokum curry helps in digestion
and improves appetite.
- Rich in vitamin C and is an anti-oxidant

Monday Motivation 😃👏👏

Every journey begins with a single step, take that step today towards a healthier you.You don't have to be great to start, but you have to start to be great.

Watermelon Feta Salad

"Elevate your salad with a tantalizing mix of antioxidants and nutrients." This version of the Watermelon Feta Salad adds a delightful crunch and extra freshness with the addition of mixed lettuce greens. It's a perfect balance of flavors and textures!

INGREDIENTS -

🔸2 cups diced Watermelon
🔸1 Cucumber
🔸2 cups mixed green leaves( Romaine + Iceberg lettuce + Rocket)
🔸8-10 Mint and Basil leaves
🔸1/2 cup sliced Onion
🔸50 gm feta cheese / paneer (crumbled)
🔸2 tsp Sunflower seeds

For dressing -
🔸2 tsp Honey
🔸2 tsp lemon juice
🔸2 tsp extra virgin Olive oil
🔸Salt to taste

PROCEDURE -

1. In a large bowl , add watermelon cubes, chopped mixed greens, cucumber cubes, sliced onion, mint and basil leaves.

2. In a small bowl whisk together the olive oil, honey and lemon juice to make the dressing.

3. Pour the dressing on top, then gently toss to combine.

4. Now sprinkle the crumbled feta cheese all over the salad.

5. Season the salad with salt and sunflower seeds.

Serve chilled and enjoy!

An Idli as such is a healthy foodstuff. But with this version of idli made with the flour of an ancient grain Ragi or Finger Millet (also known as Nachni), everything becomes more healthier. This Ragi Idli recipe is vegan, gluten free and gut friendly too.

Ingredients –

1 cup Ragi flour
1 cup rice
1/2 cup Urad dal
1/4 cup poha
1/2 tsp Fenugreek seeds
Salt to taste
Baking soda ( if needed)

Procedure –

Take 1 cup rice or parboiled rice (ukda chawal, sela chawal), 1/2 cup urad dal , 1/4 cup poha and 1/2 tsp Fenugreek seeds in a bowl.

Rinse the ingredients a couple of times. Then, add 1 to 1.5 cups of water and soak for 4-5 hrs.

After 4 to 5 hours, drain the ingredients and add in a grinder jar. Add water in parts and grind the mixture.

Grind till you get a smooth and fluffy batter. Add water in parts while grinding. Remove the batter in a bowl.

Now, add 1 cup ragi flour (nachni or finger millet flour). Add ½ cup water. You can adjust the quantity of water depending on the consistency of the batter.

Mix the batter well to make a smooth batter.

Alternatively, you can mix the ragi flour in ½ cup water (preferably warm) in a separate bowl. Then, add this ragi batter to the idli batter. There would be no lump formation this way

Add salt and mix well, cover the bowl with a lid and let it ferment overnight, for 8 to 9 hours or more depending on the temperature conditions.

Grease the idli moulds with some oil. Pour the batter in the moulds. Before placing the idli stand, add 2 to 2.5 cups water in a steamer . Bring this water to a simmer or boil.

Steam the idlis for 12 to 15 minutes. Once done, a tooth pick inserted in the center of the idli should come out clean and not be sticky.

Enjoy the ragi idli with coconut chutney or mint chutney.

Deficiencies occur when the body lacks Essential Vitamins, Minerals, or other Nutrients necessary for Optimal Health.
Let's explore some common nutrient deficiencies and their solutions:

IRON DEFICIENCY
☑️Most common among women and children.
☑️Symptoms - Fatigue, weakness, pale skin, shortness of breath, dizziness, brittle nails.
☑️Treatment - Iron-rich foods such as Leafy greens, Millets (Bajra, Ragi), Lentils, Beans, Nuts and Seeds, and Fortified cereals, Garden cress seeds.
☑️Drinking coffee and other caffeinated beverages with a meal can hinder iron absorption.

VITAMIN D3 DEFICIENCY
☑️Despite abundant Sunlight, many Indians still experience Vitamin D deficiency.
☑️Symptoms - Fatigue, bone pain, muscle weakness, brain fog, mood swings, depression
☑️Treatment - Spend some time outdoors between 8 am to 11am and include Vitamin D-rich foods like Fortified dairy products, Fatty fish, Egg yolks, and Mushrooms in your diet. Add D3 supplements as prescribed by your doctor.

VITAMIN B12 DEFICIENCY
☑️ Very common among Vegetarians.
☑️Symptoms - Include, tingling or numbness in the hands and feet, excessive hair fall, difficulty concentrating, and mood disturbances.
☑️Treatment - Plant-based milk, Egg yolk, Chicken, Fish, Nutritional yeast. Add supplementation as necessary.

PROTEIN DEFICIENCY
☑️In India we have more Carb Centric diet, almost 80% of our population don’t meet their daily protein requirements and 90% of the Indian population aren’t aware of their daily protein requirements.
☑️ The recommended dietary allowance of protein for an average Indian adult is 0.8 to 1 gm per kg body weight.
☑️Symptoms - Loss of muscle mass, stunted growth in children, oedema, fatigue, slow-healing injuries, hair, nail and skin problems.
☑️Treatment – Addition of Plant based sources of protein

Health Tips during Exam's -----

If you are a parent to a would-be-appearing board exam student or a student experiencing examination blues, you might be trying hard to cope up with stress before and during the exams.

During times of such intense exam pressure, maintaining a healthy lifestyle and a nutritious diet will help the students keep their stress levels to a minimum, helping through getting through all of their papers with flying colors.

1. Hydration is Key -

Dehydration in children can lead to fatigue and reduced cognitive function. Make it a habit to drink plenty of water throughout the day. Lemon juice , Chaas, Coconut water and Infused water can be enjoyable alternatives.

2. Balanced Meals -

Aim for balanced meals for your child that include a mix of protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. Avoid excessive processed foods and sugary snacks, as they can lead to energy crashes and hinder concentration.

3. Snack Smart -

When your child needs a quick energy boost between classes or study sessions, choose healthy snacks like nuts, yogurt, fruit, makhanas. Avoid sugary and high-caffeine options, as they can lead to energy crashes.

4. Sleep and Nutrition -

Adequate sleep for children is crucial for both physical and mental well-being. Proper nutrition can support better sleep quality, so make sure your diet includes foods that promote restful sleep and keep their memory sharp.

5. Breakfast Matters -

Don't skip breakfast. It kickstarts your child’s metabolism and provides the energy you need to start your day on the right foot. Eg- Eggs,Idli, Moong dosa, Poha, Avocado on toast, Fruits + nuts along with milk. Avoid giving just milk to your child before going to school

# shwetabumb

On this day of Love and Appreciation, I want to remind you that your health and well-being are the greatest gifts you can give to yourself and your loved ones 💖

1️⃣ Spread love and nourishment: Instead of focusing solely on decadent chocolates and sugary treats, let's explore ways to nourish our bodies with love.

2️⃣ Embrace self-love: This Valentine's Day, prioritize self-care and self-love. Take a moment to appreciate your body and all that it does for you. Fuel it with nourishing foods that make you feel energized and vibrant.

3️⃣ Share mindful moments: Take the time to savor your meals and fully enjoy the flavors and textures. Practice mindful eating by being present and observing the sensations of each bite.

Remember, love isn't just about one day—it's about cultivating a healthy lifestyle that nourishes your mind, body, and spirit every day. As a Nutritionist, my goal is to help you build a loving relationship with food and make choices that support your long-term health.

Wishing you a Valentine's Day filled with love, nutrition, and joyful moments that nourish your heart and soul💝

❤️

Fitness Goals---Superb inch loss and Fat loss. Like I always say...it's not just the weight you lose but the health you gain. You know you are doing it right when you feel more energetic, active and stronger.

Plan link in Insta bio

Indulge guilt-free in the charm of Green kebabs- a burst of flavor and health in every delicious bite!” A protein- rich alternative for vegetarians, packed with spinach, peas, and paneer the kebabs provide a range of protein, fiber, and essential vitamins.

This recipe is adaptable, allowing for variations based on personal preferences and dietary needs.

Ingredients---

½ cup boiled Peas
½ cup Spinach ( blanched )
½ cup fresh Coriander
2 Green chilies
150 gm crumbled Paneer
½ cup powdered Oats
2 tsp Sesame seeds
½ cup Besan
1 tsp ginger garlic paste
Salt to taste
1 tsp Chat masala
1 tsp Cumin powder

Procedure---

In the mixing bowl, combine chopped spinach, mashed peas, crumbled paneer, powdered oats, besan, chopped green chillies , cumin powder, ginger garlic paste, sesame seeds, chat masala , salt , fresh coriander and mix well to form a uniform mixture.

Allow the mixture to rest for 5- 10 mins.

Take a small portion of the mixture and shape it into a kebab.

Grill the kabab in an oven until they are golden brown on both sides ( you can also shallow fry them on a pan ).

Serve the healthy hot kababs with yogurt dip.

When you wake up with beautiful feedbacks like these🤗 love and support of my clients keeps me motivated and i enjoy working full day even on a Saturday.

Blessed and grateful forever. Love my work🤗🙏🤍

As we celebrate the 75th Republic Day, let's strive to build a healthier and stronger India, where every citizen thrives in both mind and body. Wishing you all a safe, prosperous, and healthy Republic Day! Jai Hind! 🇮🇳

Circadian Rhythm or Importance of biological clock in humans----

The human body is intelligent and works on the concept of rhythm, which is driven by nature.

How we sleep, eat and digest, secrete certain hormones, bowel movements, and detoxification – everything works according to this circadian rhythm. In simple words, it is about how different processes in our body are designed to be carried out during different times. We experience jet lag when the body clock does not re adjust immediately to the time change.

In the hypothalamus of our brain, there is a master clock called the Suprachiasmatic Nucleus (SCN). This master clock controls all the other clocks in our body. There are clocks in every cell of our body, including our heart, brain, immune system, and so on.

The SCN controls simple to complex things like:

Energy levels through the day
Quality of sleep
Hormone secretion (insulin, cortisol, melatonin, estrogen, progesterone, testosterone,
and many more)
Neurotransmitter production
Regulation of the heartbeat
Blood pressure
Sugar levels
Digestive system activity, enzyme, and acid secretion
Immune System
Hunger and cravings
Body temperature
Weight
In short, SCN controls everything. Hence, it is a master clock. Ideally, you should wake up feeling fresh, but you do not. This is because the Circadian Rhythm is challenged.

In order to maintain our Circadian Rhythm we should go to bed and wake up at the same time each day and clock our body. Avoid substances known to affect sleep right before bed such as alcohol, caffeine, tea.

For detailed information regarding Circadian Rhythm can visit my website -

https://shwetabumb.com/circadian-rhythm-or-importance-of-biological-clock-in-humans/

How much protein does your child need?

Protein is the body’s main building block. It is an essential nutrient body needs to help form muscle, produce hormones, strengthen skin and bones and transport nutrients. One of the most critical functions of protein is supporting immune systems. Including protein-containing food at each meal may help aid in blood sugar regulation, growth and muscle building, and give a child a longer lasting sense of fullness.

✅General recommendations for protein needs by age (based on the Dietary Reference Intakes guidelines):

Age Grams of protein per day

Children 4 to 8 years - 19 g
Children 9 to 13 years - 34g
Teens 14 to 18 years
(Boys) - 52g
Teens 14 to 18 years
(Girls ) - 46g

Based on the current evidence
children 4–13 years - 0.9g / kg body weight / day
and 14–18 years - 0.85 g/ kg body weight/day, respectively,

✅What foods have protein in them and how much?

Here is a list of common animal- and plant-based protein sources, and how much protein is provided in a serving.

Paneer / tofu ( 100 gm) - 15 gm
Milk ( 1 glass ) - 8 gm
Egg ( 1 ) - 6 gm
Pasta ( 60 gm ) - 7.7 gm
Almond ( 15 gm ) - 2.8 gm
Pulse ( 30 gm ) - 7 gm
Roti ( 1) - 6 gm
Rice (1 bowl ) - 6 gm

Making sure your child gets enough protein in their diet is important. That said, everyone’s health and nutritional requirements are different, so it’s important to consult a registered dietitian before making big changes to your diet.

Low Fat, Gluten Free---- healthy, delicious ~ Methi Muthias -

A traditional Indian dish made with methi leaves and jowar atta.

Ingredients:

1 cup jowar atta
1 cup finely chopped Methi leaves.
2 tbsp besan
1/2 tsp red chili powder
1/2 tsp turmeric powder
1/2 cumin powder
1 tsp of sesame seeds
1 tbsp oil
1 tsp mustard seeds
1/2 tsp hing
Salt to taste
Water (as needed)

Instructions:

In a mixing bowl, combine jowar atta, besan, red chili powder, turmeric powder, cumin powder, sesame seeds, and salt.

Add finely chopped methi leaves to the dry ingredients.

Gradually add water to form a soft dough.

Divide the dough into small portions and shape them into cylindrical or oval muthias

Steam the muthias in a steamer for 15-20 minutes until they are cooked through. Insert a toothpick to check – it should come out clean.

Let them cool for a few minutes and then slice them into rounds.

Optionally, you can temper the sliced muthias with mustard seeds and sesame seeds in a bit of oil for added flavor.

Serve with green chutney.

Enjoy your healthy and delicious Methi Muthias!!

Stay healthy and blessed!

Tandoori Vegetables-----

Ingredients -

Hung curd- 1 cup

Makhana - 1 cup

Garlic 4-5 cloves

Ginger 1/4 inch

Red chilli powder 1 teaspoon

Corrainder powder 1/2 tsp

Turmeric powder 1/2 tsp

Tandoori masala 1 tsp

Salt to taste

300gms home made cow’s milk paneer

Vegetables:

200gms mushrooms

1 cup diced red, green, yellow capsicum

1 cup broccoli florets

1 cup big diced onion

PREPARATION

In a large bowl combine hung yogurt, ginger paste, garlic paste, red chilli powder, garam masala powder, and salt. Mix well and keep aside.

Mix together paneer,vegetables and salt.

Marinate the vegetables and paneer in the yogurt mixture for half an hour. Pre-heat the oven to 180°C. Cook the vegetables in the preheated oven at 180°C for 30-35 mins

Yummy Vegetables are ready 😊

Send a message to learn more

Singhara or Indian Water Chestnut---

The presence of Vitamin B6 in vegetarian foods is very negligible but Singhara is an exception. Consume this seasonal fruit to increase the levels of Vitamin B6 for reducing stress, uplifting mood, improve the quality of sleep and for overall wellness

1. Good source of antioxidants---

They’re rich in gallic acid and ellagic acid—two antioxidants that increase in concentration when cooked

2. Support Heart Health---

Antioxidants and minerals like magnesium and potassium help reduce your risk of cardiovascular issues, such as heart disease or stroke. Chestnuts are a good source of these nutrients and can help boost your heart health.

3. Improve Digestion---

These nuts are a good source of fiber, which helps keep your bowls regular and supports the growth of healthy bacteria in your gut.

Chestnuts are lower in calories than many other types of nuts. They are a good source of amino acids, monounsaturated fatty acids, antioxidants, phenols, and vitamin C.

So do not forget to add this great seasonal fruit during your snack to take care of your winter cravings

Monday Motivation ---Happy Clients.. Happy me🤗🙏

Health is our most valuable asset and should always be our priority. It's never too late to start taking care of yourself and your health.

Monday Motivation 🤩🤩

Happy and blessed 🤗 it's not just the weight you lose but the health you gain. Give priority to yourself and your health.

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What Apurva had to say---

Seven weeks ago started my journey towards a healthier self. The idea was to get fitter, get my sugar levels down and build stamina and resilience. I was lucky enough to find exactly the right person to guide me through this change. is an amazing nutritionist who has helped me understand better how my body works as a diabetic and helped me lose weight and a lot of mental baggage towards my disease. What seemed impossible looks very much achievable in just a short span of 7weeks. Thank you for your amazing guidance shweta ma'am. Looking forward to the next phase of this!

P.S. There is no calorie counting. No bashing your mind for cravings. No fancy food items to revert to. Just normal Indian homely food to be had to get there! Simple and easy steps to follow and some amount of love and dedication towards yourself.

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Remember our body has the power to self heal. We just have to listen to our body, give it the time it needs. Eat balanced meal with no starvation, stay physically active with regular exercise, get adequate sleep. There is no rocket science to losing weight or staying healthy. Consult a qualified Nutritionist incase if any medical problem. Do not self treat yourself with the knowledge available on social media

Stay healthy and blessed 🤗

Maintaining weight during festivals can be a challenge due to the abundance of delicious food and treats. However, with some conscious efforts, you can still enjoy the festivities without compromising your weight goals. Here are some tips to help you maintain weight during festivals:

1. Plan ahead: Before attending a festival, make a plan on what you will eat and set some guidelines for yourself. Identify healthier options and decide how many indulgences you will allow yourself.

2. Prioritize portion control: Enjoy the festival foods, but keep portion sizes in check. Try to stick to smaller portions and avoid going back for seconds.

3. Stay hydrated: Drinking enough water can help you feel full and prevent overeating. Carry a water bottle with you throughout the day to stay hydrated and keep cravings at bay.

4. Eat mindfully: Pay attention to what you eat and savor each bite. Slow down and enjoy the flavors and textures of the food. This will help you feel more satisfied and prevent overeating.

5. Opt for healthier choices: Look for healthier options at the festival, such as grilled, roasted items ,fruits, vegetables. Avoid deep-fried and sugary foods as much as possible.

6. Be selective with treats: It's okay to indulge in festival treats occasionally, but be selective and choose your favorites wisely. Consider sharing desserts with others to satisfy your cravings without overindulging.

7. Stay active: Festivals often provide opportunities for physical activities. Take advantage of these activities and stay active throughout the day. This will help burn calories and offset any extra indulgences.

8. Plan for some exercise: If your festival routine allows, try to include some form of exercise such as a walk, jog, or workout before or after the festival. This can help balance out any extra calorie intake.

9. Don't be too hard on yourself: Remember that festivals are meant to be enjoyed. It's ok to indulge a little bit and have fun. Just be mindful of your choices and get back on track with your regular healthy habits later

Remember, maintaining weight during festivals is about finding a balance between enjoying the festivities and making healthy choice

Monday Motivation ----

Meet Dilshad Irani who despite of having PCOS lost 5kgs weight and 4 inches in her 7 weeks plan.

If you have discipline, drive, and determination… nothing is impossible.

For any inquires - can contact at 8698899520 or visit my website -

www.shwetabumb.com