Monday, 12 February 2018

Lent Diet Plan

Lent is magnificent religious observance in the Christian ceremonial calendar that begins on Ash Wednesday and ends approximately six weeks later, before Easter Sunday and is carried out for 40 days. This event is practiced by AnglicanEastern OrthodoxLutheranMethodist, and Roman Catholic Churches and involves of huge lifestyle change in a person right from Doing confessionRepentance of sins, Giving some offerings such as clothes, food to a poor etc. ,selflessness up till avoiding certain foods such as meat, beef, chicken, fish, Egg, Desserts, Spicy Foods were the aim is to Have Simple Meals.

 Diet Dr Clinic have come up with a Clean Diet Plan to help you detox your body from the toxins, boost up your Immunity and lose those extra Inches and Kilos. As Lent emphasizes on simple eating, Also try avoiding Dead Foods such as Chips, Biscuits, outside foods that are full of additives instead opt for real foods like Bhel(without sev), roasted grams, milk, buttermilk, Nuts, Seeds. So, Stay healthy this lent with our diet care plan so as not to miss on your essential nutrients.


Diet Plan with Quantity
Early Morning
Warm Water – 1 Glass
After 30 minutes a seasonal fruit – 1 No
Oats + Milk  - 2 Tbsp. + 1 Cup
Chapatti + Bhaji (tomato or mix bhaji) - 1 No. + 1 Bowl
 Ragi porridge -1 Bowl
Seasonal Fruit - 1 No.
Pre. Lunch
(5 Minutes before Lunch)
1 Bowl Of Salad + ½ Bowl Curds
Dal + Rice – 1 Bowl
Chapatti + pulse curry -1 No. + ½ Bowl
Coconut water – 1 Glass + Sprouts
Green Tea – 1 Cup +Trail Mix
Chappati + Veg Bhaji
Sprouts +Veg Bhaji + wheat Bread
Glass of warm water

1.      Children, The elderly, Pregnant and nursing mothers, Those who are frail, “Individuals of unsound mind”, Manual labourers who need to eat to have the strength to work, People who cannot fast or abstain for health reasons can exempt to follow lent.
2.      Make sure to keep yourself enough hydrated. Drink atleast 10-12 glasses of water.
3.      Incase your Feeling Hungry try having A glass of milk, 1 seasonal fruit, Roasted grams handful,  sprouts 1 bowl ,nuts  fistful, bhel (avoid adding sev).
4.      Try to Avoid Strenuous exercise and try Exercising 180-200 minutes in form of swimming/yoga/walk
5.      Always select locally grown seasonal Fruits However, Avoid Fruits such as watermelon in winter and orange in summer.

Saturday, 3 February 2018

Cancer: Prevention is Better than Cure

More and more these days we all seem to have a friend or a relative who’s been afflicted with cancer, with India’s 2nd highest death rate accounting for it, Cancer has become a leading mortality cause not only right here at home but also worldwide. While the exact cure is still unknown, several factors have been linked to its cause such as genetics, improper diet, excessive smoking and alcohol intake to name a few.
In order to cut – off the risk of developing cancer, lets understand each of this aspects and Also what you can do to curb your chances of courting this deadly disease, as preventing it is definitely better than curing it.

1. Food Risks:
Recently more and more research is pointing to a “Strong cancer and diet” related link. The following are the possible food risk factors:
  • Production of Conventional Animal and Dairy Products: The problem being with hormones and antibiotics being rampantly used despite FDA regulations.
    Our tip to you:  Source it right by being careful. Whenever possible buy pasture fed or locally raised animal and dairy products.

  • Use of pesticides in industrial farming practices.
    Our tip to you:  Stay away from this whenever possible, Buy from small vendors who have more likely grown their own produce locally without access to commercial pesticides etc.
  • Use of Artificial sweeteners: such as aspartame, saccharine and sucralose.Our tip to youOpt for natural sugars such as jaggery, palm sugar, cane sugar and raw organic honey.

  • Use of Food Additives: Nitrates, sulphites, food dyes, colouring and MSG have shown a strong link in not only promoting cancer but also accelerating the rate of growth and spread.
    Our tip to youRead food labels while buying packaged foods and minimise processed meats. Examples of processed meats include hot dogs, ham, bacon, sausage, and some deli meats/cold-cuts.

  • Use of Pasteurised Milk: These are typically treated with high heat process that destroys nutrients and generates free radicals in the body which puts you at a risk of cancer.Our tip to you:  Try and source local A2 variety diary. Humped Indian holy cows are the source for A2 milk.

  • Infant Cereal based formulas: contains Arsenic according to consumer reports.
    Our tip to youChoose to give home- made cereal porridges to your babies to ensure the best future possible.

  • Fried, Burnt and overly-Cooked foods: Acrylamide is mainly found in highly-cooked plant foods like potato and grain products such as French fries, potato chips, and to some extent coffee. The chemical reaction occurs when certain starchy foods are cooked above about 250° F.
    Our tip to youStick to boiled potatoes or sautéed potatoes.

  • Water:  These days it could be contaminated with arsenic, which in turn can increase a person’s risk of lung, skin and bladder cancers.
    Our tip to you:  Ensure to regularly check your water source by having it tested with your local government body. State health departments do offer this service on provision of a sample at a very minimal fee. If not, instead opt for filtered water.

2. Life style Factors:           
  • Smoking: Acrylamide is found in things like cigarette smoke and is a proven carcinogen.
  • Alcohol: Has shown to put you at a cancer risk due to the below reasons: Colon and rectum contains bacteria that can convert alcohol into large amounts of acetaldehyde, a chemical that has been shown to cause cancer. It leads to folate deficiency which has shown to play a role in the risk of some cancers, such as breast and colorectal cancer. Also it can increase levels of estrogen that has put women at a risk of breast cancer.
    Our tip to you: Lower your alcohol intake to moderate use this would be defined as 1 or 2 drinks a day for a man or 1 drink a day for a woman.

  • Excess calories than required contributes to overweight or obesity and is known to increase the risks of many types of cancer.
    Our tip to you : Try and maintain a healthy weight for your gender, height and ethnicity.

3. Vitamin-D:

While this vital vitamin helps promote a healthy immune system, being insufficient in this vitamin D can compromise immune function which in turn leads to cancer.
Our tip to you: Get checked it today! Vitamin D is a silent epidemic with symptoms being so unambiguous that it very easily goes unchecked.

4. Toxin Overload

Other than this, few of the other reasons associated with cancer are electromagnetic waves emitted by most commonly used cell phones, TV’s, computer screens, microwaves, Commercial health and beauty products, household cleaners, unnecessary medication, plastics.
Our tip to you: Go green whenever possible, by using BPA free plastics, organic household cleaners etc. Avoid over use and sleeping with electronic devices.

If all else fails, try our top picks of Anti-Cancer Foods. While, they cannot prevent cancer or its spread, but they can help combat your chances of succumbing to it. Ensure you consult with your general health practioner and nutritionist before undertaking new dietary patterns or foods:
  • Turmeric
  • Fruits and vegetables
  • Mushroom
  • Herbs and spices
  • Nuts and seeds
  • Salmon, sardine fish

Tuesday, 16 January 2018

Clean Eating Diet Plan

Here's our  " Clean Eating Diet Plan"

This plan is jam packed with simple, fresh, locally sustainable foods that are rich in antioxidants and double your daily dose of nutrients through a combination of natural foods and our "desi khanna".
The meal plan will remove toxins, give glowing skin and hair , make you lose inches and kilos.
All the best 

Lots of Love

Nutritionist Harpreet Pasricha

Sunday, 17 December 2017


Along with the heart and the brain, liver is also one of the most important organs in our body. However, most often the liver is not given the credit that it deserves. The liver is one of the hardest working organs in your body as it performs hundreds of functions.  Whatever you eat or drink which includes junk food and alcohol, all goes down to the liver where the liver processes it and either repackages it for your body to use or eliminates it. The best way to keep your liver healthy is by eating healthy. As the liver stores most of our nutrients, it’s the major organ for nutrient processing. Thus to detoxify the liver, you can include the following foods in your diet.
  • GarlicChopping garlic and letting it sit 15 minutes before cooking activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium which are two natural compounds that aid in liver cleansing.
  •  Leafy GreensLeafy greens are cleansing foods which offer a powerful protective mechanism for the liver. Leafy greens can be eaten raw, cooked, or juiced. They have high amounts of plant chlorophylls which suck up environmental toxins from the blood stream. Leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory will help increase the production and flow of bile.
  • AvocadosAvocado is also known as “Supercado” is filled with tons of nutrients, healthy fats and vitamins. Avocado helps the body to produce glutathione which is necessary for the liver to cleanse harmful toxins.
  • LemonLemon and all citrus fruits contain Vitamin C and minerals that boost bodily functions and enhance the cleansing process, sweeping out wastes. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
  • Green TeaThis liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. 


Most people are not aware of the health benefits of kale. Kale is a member of the cabbage family which is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for
heart disease. Kale can be enjoyed as raw in salads or on sandwiches or wraps, braised, boiled, sauteed or added to soups and casseroles.

·         Powerhouse Of Vitamins And Minerals
Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus.

·         Antioxidant Properties
The phytonutrient indole-3-carbinol aids in DNA cell repairs and aids in slowing the growth of cancer cells. Because of its sulforaphane content, kale helps to protect against prostate and colon cancers. It also contains lutein and zeaxanthin, which help protect your eyes from macular degeneration.

·         Anti-inflammatory Properties
Kale has been compared to beef, because of iron, protein, and calcium. Kale’s anti-inflammatory properties have been related to the prevention and even reversal of arthritis, heart disease, and several autoimmune diseases.

·         Rich Source of Healthy Fats

Kale is an excellent source of these healthy fats. They may also help combat autoimmune diseases, such as lupus and rheumatoid arthritis.

Wheat Grass.

What is it: The young grass of sprouted wheat, which can be harvested and then further dried to form a powder to ground fresh to produce a juice form which most people are familiar with. It is said to be native to Asia and the Mediterranean.

What are the benefits?
  •  It has been demonstrated to have anticancer properties.
  • Found to be helpful in treatment of thalessmia major (reduces the intervals between transfusions)
  • Rich in chlorophyll, minerals such as magnesium, potassium, selenium, zinc plus.
  • High levels of antioxidants such as Vit A, C and E help in fight early sings of ageing and skin related issues.
  •  It also boasts a abundance of anti-anemic factors such as Vit B12, Iron, Folic Acid and B6.
  • Has been found to be therapeutic for treatment of ulcerative colitis, burns and wound healing.
  • Some studies have shown effectiveness in treating diabetes and cholesterol.

How to use it?
You can purchase whole unroasted wheat at your local shop or grocers or online if you wish to sprout your own. Or lese you may purchase it online in pills, powdered or liquid form (wherever possible opt for certified organic)
To sprout the seeds measure the quantity required and rinse in a colander. Soak in a bowl of cold water for 10 hours or overnight. Next hang in a damp cloth until it begins to sprout. Once sprouted put in a prepared tray and allow to grow until reaches 7 inches in height. It is now ready to harvest
Once harvested you may immediately wash and grind this into juice or if preffered dry the leaves and grind to powder.
You can try adding this powder to your vegetable juices, or having on its own with water lime and honey.
Lastly you can try adding the fresh cut harvest in your salads.

Boost your immunity during the weather change.

The famous nutrition slogan “an apple a day keeps a doctor away” probably gives you the impression that apples are the healthiest fruits. What we don’t realise is that it takes more than an apple to build up our immune system, as our immune system works in protecting our bodies from disease causing micro organisms. Thus, to keep you healthy year round, there are other magical foods which play an important role in strengthening our immune system.

Here are a few examples of immunity boosters that can be included in your daily diet. 
1)      Garlic: Garlic can be added to almost all the dishes around the world.  Garlic is a broad-spectrum antimicrobial agent and immune booster. Allicin is the key compound in garlic that fights infection and bacteria. A study also suggests that frequent garlic consumers are at a 30% lower risk of cancers.

2)      Coconut oil: Coconut oil has anti fungal, anti viral and bacterial properties. The monotriglyceride chains (MCTs) in coconut oil can kill harmful pathogens potentially helping to prevent infections. It also boosts metabolism, improves insulin secretion and supports thyroid function.

3)      Dry fruits and nuts: Dry fruits like almonds, walnuts and dates provide essential vitamins and minerals for building immunity. Nuts are good sources of vitamin E, vitamin C and niacin. Vitamin E is a key to healthy immune system.

4)      Turmeric: A key ingredient in many curries, this spice has been used for years as an anti-inflammatory agent in treating both osteoarthritis and rheumatoid arthritis.  Curcumin is the principal compound in turmeric which is known to reduce fever and inflammation.

5)      Yogurt: Probiotics are healthy bacteria that keep the gut and intestinal tract free of disease causing germs. A study from the University of Vienna in Austria found that yogurt was effective in boosting immunity. It is particularly important after you’ve been prescribed antibiotics.

Inputs by Ms Stephanie Gomes from Dr Diet Clinic Powered by Harpreet Pasricha. Complied by nutritionist Harpreet Pasricha.