Dr. Ambika Niranjan

Nutritionist / Dietitian in Sec 119, Noida, Noida, India

http://nutritionwithambika.zest.md

About Me

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true. 

For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin.

My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence.

I have completed my Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects.

A nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity. 

Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues. 

You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 

My Blogs

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    Exam tips for students

    By: Ambika Niranjan

    As the month of March hits, so does the month of Exams. So, sharing here a few tips useful for both parents and students, to beat the anxiety of examination, combat this part of stress and pass this time smoothly. So, following are the tips: 1. Remember to start your days with fruits always. This helps in improving the concentration, both in class and during examination. 2. Never skip your breakfast and always chose the tradition Indian breakfast made at home, like poha, paratha, upma, etc. These will keep you alert and productive all day through. 3. Try and carry portable and easy to eat meals in your bag when going for classes. They can be peanuts, makhane, channe, sprouts, fruits, laddu or chikki. You can snack them when you get packed between lectures. 4. When you have to stay up late for study, you can have chapati with ghee and jaggery (gud), fruit milkshake or grilled sandwich.  5. It is advised to avoid chips, biscuits, processed packed foods, soft drinks during exams. Rather, eat the foods that you are familiar with. This will help with better memory.  6. Avoiding green leafy vegetables, sprouts, poha, amla, lemon can cause iron deficiency in the body which is medically termed as anaemia. 7. The night before exam, opt for rice based meal like kichadi, curd rice, dal rice with ghee. These foods are ideal to keep you satisfied and keeps the anxiety under control. 8. Prepare healthy snacks in the evening instead of junk and street food like, sprouts chaat, chana chaat, paneer salad, egg salad, vegetable poha etc. 9. Do opt for healthy options while eating out with friends after exam, like chose Indian cuisine instead of pizzas and burgers. 10. Include foods like walnuts, almonds, flaxseeds, coconut, pumkin seeds, figs, fruits. These are the best brain foods you can include in your diet. 11. Watching TV, mobile, laptops, tabs while having food interferes with the absorption of good nutrients in the body. Say no to gadgets 60 minutes before going to bed. 12. Exercise 150 mins per week.  13. Keep yourself and your kid hydrated always. Do carry a water bottle along.  14. In the end, make sure that you get enough sound sleep during the exams.  These habits formed by you now, will go with you forever.  Good luck for your exams.

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    Tips to beat the smog effects

    By: Ambika Niranjan

    The simple things in the routine to follow that can help you beat the pollution (the so called smog) 1. Start your day with a warm glass of water with half a lemon freshly squeezed into it – The source of Vitamin C. 2. Consuming a few tulsi leaves will help you keep the infections at bay. 3. Keep consuming magnesium rich foods like almonds, cashews and walnuts. 4. Keep sipping warm water or warm fluids throughout the day. 5. People suffering from any kind of respiratory infections, restrict yourself stepping out and consume packaged foods. 6. Buying any vegetables from local vendor on the road side, please clean them thoroughly before consuming. 7. A tea made of tulsi leaf, dry ginger powder and black pepper will help you with good digestion and prevents from flu. 8. Consume Turmeric milk at night before sleeping, to keep inflammation away and will fight with the infections (not for pregnant ladies). 9. Swap your sugar in the tea with jaggery. Jaggery loaded with antioxidants and minerals like zinc and selenium will help prevent free radicals. 10.Keep yourself well hydrated. 11. The weather should not be the reason for you not working out. Just switch to indoor workouts. 

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    DIABETES FREE WORLD TO THE CHILDREN – 14th NOVEMBER

    By: Ambika Niranjan

    The day celebrated as “World Diabetes Day” all over the world, India celebrates this day as Children’s day. The children who are going to be the new you and me tomorrow, who are going to take over and rule the world. The children who will suffer from all the chronic disorders like diabetes, if not looked after well today. Diabetes: A metabolic disorder characterized by high blood sugar levels as the insulin secreted is inefficient to do its work. The type 2 diabetes (which occurs later in life) most common type seen is not only arising due to genetic factors, also due to environmental factors like obesity, overeating, lack of exercise, stress and aging.  “It’s not that diabetes, heart disease and obesity runs in your family. It’s that no one runs in your family.” – Tony Robbins. Remember this next time before you tell someone that “I got diabetes as a gift from my ancestors – it’s hereditary.” In the today’s era of modernization, we have left behind everything that our parents taught us and the one factor that has been affected majorly is our food eating habits. We have moved our weekly dine-outs from Indian restaurants to Fat food chains who might have stocked up their cooked food from days to weeks. The snacks for kids have changed from dry fruits, fruits, nuts, makhana, chikki to chocolates, granola bars, wafers, instant and other processed foods. The tiffin of school going have been upgraded negatively from Roti sabzi, paratha, dal rice to sandwiches, bread jam, burgers, pizzas, etc. The water used for hydrating kids in the summers have changed from nimbu paani, naariyal paani, sugarcane juice to aerated drinks, colas, fruit crushes loaded with sugar and preservatives. And, to combat the increasing weight of the children- they are put on diets full of oats, quinoa, salads, soups, meal replacers which not only hamper their nourishment in the growing age but also, leads to many other metabolic disorders with age. So, here are some tips that can be followed as a routine for the proper growth and nourishment of the children. – Start their day with a glass full of warm water – this will boost their metabolism and get their organs working fine. Breakfast can be 2 boiled eggs, freshly home made poha, upma, paratha, dosa, idli. Mid-morning- peanut chikki, jaggery chikki, salads, fruits (make it into rainbow colors to attract the kids and supply all the nutrients). Lunch can be roti, rice, seasonal vegetable, khichdi, bajra khichdi, ragi dosa. Evening snack – Milk (trying to avoid the packaged ones), fox nuts, dry fruits, nuts. Dinner – Keep it same as lunch. Give the kids lots of water throughout the day to keep them well hydrated. Non-vegetarians can give chicken/fish/eggs in the meal. For the better IQ improvement of the kids, Fish or Flaxseed can be given as a source of Omega-3. Encourage them to involve in sports and playing outdoors in their free hour. Let’s together make this a better place for our children to live in. Let’s together make this a diabetes free world for our children. All it takes is, growing our children the way we grew; giving them the foods to eat, our parents gave us as a kid. Happy children’s Day to all those beautiful and innocent flowers who will grow into sweet fruits tomorrow.  

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    THE GOODNESS OF MILLETS

    By: Ambika Niranjan

    People today desire to eat clean and healthy, but do not acquire all the nutritional needs which needs cooking of many varieties, due to hectic work schedules, growing responsibilities and lack of time. This forced me look into our traditional eating habits where we were served one complete meal in a bowl – raagi mudde, ragi roti, varai chi bhaat, millet pulao etc. These tiny nutty flavored grains alkaline in nature are the power house of fiber, calcium and minerals are easy and quick to cook food and also serve as a complete meal. Millets are gluten free, hence good for people suffering from gluten intolerance, rich in iron and protein hence can be easily used as a daily staple to meet all our nutritional requirements. The high magnesium content in them helps reduce the effects of migraine and heart attacks. These act as prebiotic feeding microflora in your inner ecosystem. Rich in Vitamin B3, so helps reduce cholesterol. Rich in phytate so, helps reduce cancer risks. These millets also hydrate the colon, so helps with constipation and also with ulcers and colitis. These are not only easily digestible and good for weight loss, being high in fiber and low simple sugars, controls blood pressure and blood sugar levels, and are heart healthy foods. There are 8 types of millets known and extensively used – explaining their nutritional benefits individually. 1. Sorghum (Jowar) A trusted and gluten free millet for weight loss that are extensively used in Karnataka and Maharashtra. These are high in protein, carbohydrates, calcium and iron. Sorghum is also rich in policosanols that  helps in regulating the cholesterol levels. 2. Foxtail Millet (Kangni) Rich in smart carbs, does not increase blood glucose levels immediately after the meal. Also rich in iron and copper, helps reduce the LDL levels. A very good staple for people with low immunity. Widely used to cure Typhoid and Pneumonia. 3. Finger Millet (Nachani) A good food for people suffering from ulcers and anemia.  This millet helps reduce the body heat so to be consumed mainly in summers. Rich in protein with good amino acids, these contain highest calcium compared to all other grains, so people who are lactose intolerant, you have your new milk here for your calcium requirements. 4. Pearl Millet (Bajra) Rajasthan is very well known for its Bajra ki Roti no wonder why people there are so strong and active all day. 8 times more iron than rice, Bajra is rich in protein, fiber, calcium and magnesium. This millet is very good for lactating mothers for increased milk production. Being high in fiber, good for constipation and digestion issues and also a very good food to heal stomach ulcers. 5. Barnyard Millet (Jhangora) High in fiber content, this keeps you satiated for longer. So, an ideal food for people aiming at weight loss. High in calcium and phosphorus, good for building lean muscle mass. A good antioxidant profile helps in maintaining the body temperature. 6. Kodo Millet (Koden) A good staple for people looking for lifestyle changes. Rich in phytochemicals and antioxidants, this millet will prevent you from major lifestyle diseases. High in fiber, also a good food for weight loss. Low in Glycemic Index, good for people with diabetes and cardiac diseases. A good source of B-vitamins.  Help in relieving knee and joint pains. A good food for women suffering from PCOD, as this food nourishes the ovaries and helps with irregular menstruation. 7. Little Millet (Kutki/Saame) Ideal for people of all age groups. Good for people suffering from stomach issues. High in good fat and fiber that helps in weight loss. A couple friendly food helps in improving semen count in men and women with PCOD and other menstruation related issues. Rich source of B-vitamins, calcium, iron, zinc and potassium. 8. Proso Millet Millet with highest protein and low glycemic index carbohydrate content. A carb and energy rich food, good  for people when working out strenuously or following HIIT routines. Millets can be used on a on a daily basis or should be included in your diet at least 4 times a week as a replacement for regular roti and rice. They not only add change to the routine staple, are packed with so nutrients adding numerous health benefits. 

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    TIPS TO LOOK GOOD ON THIS NEW YEAR’S EVE

    By: Ambika Niranjan

    Hi all, On the last day of this year, I want to share a few tips with you all as in, how can you treat yourself and your stomach well on this day and for the days in the next year to come... Tips: 1. Start your day with a glass of warm water with apple cider vinegar, followed by some more water with some soaked almonds and walnuts. (Do finish one litre water together). 2. Just because you have to attend a party, doesn't mean you stay hungry all day to overeat at night. Just eat your breakfast rich in fats and proteins. 3. Include a big bowl of raw vegetables or salad in your diet for your mid-morning meal if you want to flaunt your abs in the party ( secrets for flat belly) 4. Just like you had your breakfast, eat your lunch too... Some freshly made home-made lunch like dal, rice n sabzi..  5. Stay hydrated all day... Keep sipping water all the time... 6. Do eat a meal before leaving for the party in the evening, as hungry stomach will make you binge eat on junk later on... 7. You can take a glass of water with apple cider vinegar before going to the party. 8. Go easy on the alcohol... 9. If you have to eat something outside during the party, don't be guilty of eating out. Just don't over eat and do take 5-10 minutes walk after the dinner. 10. Do complete a minimum of 6hrs of sleep that night, and don't rush to the weighinscale the next morning, this will lead to an increase in your cortisol levels. 11. Do include lots of raw foods in your diet the next day for vitamin C and to detox your body. Let the coming year be full of fun, laughter, good health, with the more stronger and prettier you... HAPPY NEW YEAR TO ALL...

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    NEW YEAR…!!! NEW YOU…!!!

    By: Ambika Niranjan

    As a week of the new-year has already passed by, so might have the resolutions that were taken. The resolutions to make yourself fit, healthy, slim, to fix those hormonal imbalances, six pack abs, get rid of acne, clear skin, combat wrinkles and early ageing, to look young, to join gym, to eat clean and healthy, to take up a diet programme and so many more. Most of them have been taking the same resolutions every start of the new-year, unaware of how to execute them or sometimes, in one’s busy life, these just faded away. So, here I am sharing some tips that will help you adapt a healthier lifestyle in an easier way, keeping you healthy, young and fit this year, and for all those years to come. Wake up in the morning to a glass of water. This will help you cleanse your system before breaking the fast and activate your organs for all days’ work. You do need any fancy or expensive waters for this. Just the plain, filtered water will do the wonders. Go out in the sun for 10-15 minutes. Don’t rush to the weighing scale very morning. Unlike age for fit people, weight is also just a number. Eat your breakfast. Skipping your breakfast will not only spike insulin levels in your body leading to fat storage, but also make you binge eat later in the day. Chew your food very well. A minimum of 12-18 times chewing will help the food digest better and absorb all the nutrients. Keep a watch on your meal timings. The healthy lifestyle starts with healthy time management. Add workout to your routine, let that be of any form. This will help you lose weight, add lean muscle and give your body a toned look. A good sleeping pattern is indeed a necessity. But, sleeping more than 7-8 hours a day will only make your body sloppy. Getting rid of the gadgets one hour before bed will not only help you sleep well but also help all your organs relax and heal better. Keep yourself hydrated. During winters, the thirst is usually confused with hunger making us eat more than what our body needs. Hence the excess weight gain in winters. Keep sipping water to stay off that extra weight in winters. Socializing is good. But in the name of socializing, dumping all the junk food into your system, and later cribbing on upset stomach and widened love handles is not good. This year opt some healthy venue for your social venues and kitty parties like parks, game zones, zumba or aerobic class sessions, exercise clubs and burn calories in a new way. Vacations are good. But, junk in the name of vacations and blaming the place later for increased weight and bloated stomach is not good. Always carry healthy snacks while travelling like nuts, seeds, bars, fruits, and finger foods are a best carry on option if travelling with a toddler. Eat that rice. Rice may be white in color. But, the amino acid profile of rice when combined with dal will help you shrink your belly size. Hope these tips help you stay healthy and strong this year. HAPPY AND HEALTHY 2018 TO ALL!!!

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    SESAME SEEDS – FOR THE HEALTHIER YOU

    By: Ambika Niranjan

                The seeds that have been labelled as the symbol of immortality since ages, nutty in taste but are not nuts, crunchy in texture and tiny in size - The Sesame Seeds. Whenever we think of these seeds, sankranti festival and the January month comes tour mind so that we can relish the delicacy of these seeds but little did we know that these seeds are so beneficial and no less than any multivitamin and mineral supplement that these should be added to our diet on a everyday basis. These seeds are an excellent source of copper, and a good source of manganese, calcium, magnesium, iron, phosphorus, Vitamin B1, B6, thiamin, folate, niacin, zinc, molybdenum, selenium, dietary fiber, proteins and carbohydrates. Most of these names might be never heard of for a layman in the field of diet and nutrition. But these components play very significant roles in our body. Packed with just 50 calories in 1 tbsp., these seeds help with everything, from digestion and circulation to bone strength and inflammation. COPPER – copper present in this is an anti-inflammatory and antioxidant enzyme system, this helps in reducing pan in the joints, bones, muscles and also swelling associated with arthritis. Copper also provides structure, strength and elasticity to blood vessels, bones and joints. Copper is also necessary for proper uptake of hemoglobin as this will maximize the circulation. So, if you are anemic and taking iron tablets, then let the source of copper be these seeds. MAGNESIUM – This compound actively reduces hypertension and also effective in restoring blood flow to the damaged brain cells caused by a stroke. Magnesium also helps in reducing airway spasms in asthmatics and makes breathing easier. Restores normal sleep patterns in women associated with menopause symptoms. Magnesium also reduces the chances of deadly diabetes and manages the symptoms and helps combat the disease in patients having already developed it. IRON – One cup of sesame seeds gives about 20mg of Iron, which is essential to carry oxygen around the body. So, another reason why a person suffering from anemia should add these seeds to their diet on a regular basis. CALCIUM & ZINC – The high amount of calcium and zinc present, are a major boost for your bone health. These minerals also help create new bone matter, strengthening/repairing of the injured or weakened bones or in the conditions like osteoporosis as lack of zinc and calcium rich diet and low blood levels of trace minerals leads to osteoporosis at the hip and spine. Zinc is also important in the formation of collagen, which strengthens the muscle tissues, hair and skin improving the elasticity of the skin and preventing premature ageing. Calcium also helps prevent bone loss that can occur due to menopause or conditions like rheumatoid arthritis.   HIGH PROTEIN – They give a protein of 20gms per 100gms of the seeds. A good amount of protein along with all the vitamins and minerals is a great source for healthy bone growth in children. These proteins are present in the readily usable form by the body adding to overall strength, healthy cellular growth, mobility, energy levels and a boosted metabolic function. HIGH FIBER – The high amount of fiber present, helps with constipation, diarrhea, protects your colon health, reduces the risks of GI diseases and cancer. Fiber also helps protect heart health reducing the LDL cholesterol deposition from the arteries and blood vessels. For oral health, they are also eaten as digestives and they help in detoxifying the body and lower the stress levels. Vit E present provides with good skin, nails, hair and also is an antioxidant which provides heart health. Niacin present helps reduce anxiety. A good source of folic acid which aids in DNA synthesis in fetus and prevents birth defects. Oleic acid present helps reduce the LDL cholesterol levels and increase the HDL levels. Methionine present helps you detoxify your liver. Also contains phytate which in anti-cancerous in nature and helps in reducing the risks of cancer. Apart from all these, sesame seeds also contain sesamin and sesamolin. It is these two components that makes these seeds stand as a super food. These fibers play a significant role in reducing the LDL cholesterol and improve the HDL cholesterol levels, prevent high blood pressure and improve heart health. Mimics of these components are being used commercially for cholesterol lowering effects and for their other added benefits. Then why not take these natural sources instead. The benefits of these seeds in overview: Lowers blood pressure Prevents cancer Promotes bone health Iron deficiency anemia Lactation disorders Detoxifies the liver and the body Reduces PMS Symptoms. A good vegetarian protein source Boosts oral health; chewing of this helps remove dental plaque. Promotes heart health Lowers bad cholesterol levels. Relives constipation and prevents diarrhea Prevents and helps combat diabetes Reduces stress and blood pressure Helps prevent headache and migraines when taken with jaggery. Promotes healthy and young skin. USAGE – Use these sesame seeds as a topping, as a dressing for your salads along with vinegar, as a digestive after food, as a tahini spread on your breads and wraps or a simple chutney with your regular staple food. Sesame seeds oil can be used for massaging babies or for the people suffering from joint pains for better bone health. So, do not wait for the next January month to come into enjoy the delicacy of this super food. Add these nutty flavored, crunchy, tiny seeds to your daily diet and enjoy a healthy long life.  

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    WINTER FOODS TO STAY WARM

    By: Ambika Niranjan

    Winters are something that everyone dreads of not because of. Not because of the cool breezes and the foggy mornings, but the temperature changes in the weather that our body is not able to take and hence giving us the lethargic feelings of not wanting to get out of the bed, wrapped in the comforters all day long, loaded cups of coffee and tea, and the non-stop sneezes and running nose.             So, here is a list of few foods along with their usage tips that will not only make you feel warm in winters, but also build your immunity and keep cold and flu at bay. TURMERIC:  Turmeric is widely recognized to augment immunity as is fungicidal, antiviral, and anti-bacterial in nature, improving the blood movement and liver detoxification. Adding a pinch of turmeric to boiling milk will not only reduce inflammation in the body but also keeps the body warm from within.     DRY FRUITS:  Dry fruits like almonds, dates and walnuts are good for generating heat in the body during winters. They also help in curing anemia, iron and other vitamin deficiencies. Add them to your daily salads, milk or eat them raw.   EGGS:  Filled with all the essential vitamins and amino acids for a digestible protein, a complete meal in self, eggs not only keep your body warm in winters but also help body fight infections. This powerhouse of energy, add it to your diet boiled, poached, fried or as you like it. HOT SOUPS:  Eating hot soups during winters is the easiest and healthiest way to get warmth when your body gives up due to extremely cold weather outside. Add soups to your dinners and enjoy the comfort of warmth along with shedding some weight as this happens to be a low calorie and filling food when made at home than those ready to packet foods.   FENUGREEK (METHI SEEDS): Winter miraculous foods with antiviral properties, that will help eradicate the chances of getting cold. This food will also provide comfort during running nose and sneezing due to its heat generating properties. CINNAMON:  A wonderful ingredient to dry up excess moisture and mucus present in the body. Helps increase metabolism, progress blood flow and also helps in better absorption that augments the core body temperature. Add them in powdered form to your tea, green tea or as a sweetener to your beverages.   PEPPERCORNS:  Black or white, rich in antioxidants, this is the best winter spice to keep your body warm and keep the cold symptoms away. Top freshly crushed on your salads, foods, eggs and toast. HONEY:  A traditionally used medicine for cold and flu, regular use in winter season will keep your body warm and aid fight chilly cold outside. TULSI LEAVES:  Rich in Vitamin A, C, and iron, helps the body combat respiratory problems. Very good natural antiseptic, treat allergies, infections and inflammations. GINGER:  Taken daily, keeps the body warm and keeps your lungs and respiratory tract free from phlegm, builds immunity in winter season and augments the blood movement in the body. Tulsi & Ginger when taken in combination- A very good stress reliever and lifts up your mood. Treats cold and flu by keeping your body warm. Rich in antioxidants helps fight free radicals and harmful chemicals keeping your youth maintained for longer. Aids in digestion and prevents formation of gas in the stomach.   SESAME SEEDS:  Whether the black ones or white, these tiny seeds are miraculous in their own way. Adding this to your diet, peeks up the metabolism, regularize the endocrines, increases the body temperature and help us stay warm and also helps cure chronic respiratory problems like pneumonia, bronchitis and asthma. Roll it into sweet laddoo with jaggery and dry fruits or top it up on your sabzi, roti and enjoy. SAFFRON (KASHMIRI KESAR):  Royal and rich food items which not only help you stay warm in the winter, but also add glow to your skin. Mix a few strands to boiled milk mixed with dry fruits or just soak for a while in warm water and take it before going to bed.               Add these foods to your diet and stay warm and comfortable in the winters without having to suffer from cold, sneezes, flu and running nose.        

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