RD Prachi Bohora

Registered Dietitian , Delhi, India

http://dietitianprachi.zest.md

About Me

I, Registered Dietitian (RD) Prachi Bohora, have the passion to help you lead a healthy lifestyle and improve your quality of life with my experience of integrative and holistic nutrition. By combining my passion for food, nutrition, and fitness my goal is to help each of my clients find a healthy and happy relationship with food and exercise. MY motto: "Life is stressful, your diet shouldn't have to be!"

My approach to nutrition is evidence based backed by research and clinical experience. Food does not have to be a huge source of stress in your life. And you don't have to give up your favourites to be healthy. 

If you would like to break free from the food prison, and feel more confident about your eating, you are in the right place!

When you work with me, you will discover new ways of thinking about food and move closer to your own personal wellness vision. I have helped guide my clients / patients to get off the diet roller coaster, have helped people become intuitive eaters so they can stop obsessing about weights, numerics, food and start eating in a way... rather, start enjoying eating again in a way that feels good and satisfying for their body and mind. 

With the world turning digital a thought came to me why not get Diet support online? Why not ask an expert what to eat, how much and at what time to achieve our goals (obviously look the best!) and lead a healthy life? Here I am, Prachi Bohora, a Registered Dietitian, Certified Clinical Dietitian and a Diabetes educator with "NOURISHIA" (my e-clinic) to help you just with that. What began as a desire to make myself healthy through a regimen of exercise and proper nutrition soon became a passion to learn more and more of bodily wellness through balanced diet of nutrients, super foods and supplements. The zeal drove me to achieve the prestigious degree of Registered Dietician with specialization in diabetes and clinical disorders. In a span of 5 years I have worked in hospitals advising people of all ages with obesity, diseases and lifestyle related bodily ailments find a nutritional balance in their eating habits so that they feel and look healthy. With digital disruption, all around @ NOURISHIA, I intend to help you not only achieve your fitness goals but also lead a sustainable and active life. Due to tight schedules and fast-paced lifestyles, with hardly any time to visit clinics, this e-clinic facility is a boon giving you freedom to get personalised diet advice at your convenience, place and time.

Why wait then, good health is just a click away!

My Blogs

  • 300x200
    Beat the Heat!

    By: Prachi Bohora

    With the mercury levels heading north, summers are in full swing, completely draining us out. The blistering heat makes us dehydrated with extreme thirst and low on energy. We look for ways to cool and soothe ourselves. Hence, it's important to maintain health by choosing the right kind of seasonal foods as per the summers. Summer days bring with them loads of different fruits and vegetables. The key for summers is to EAT LIGHT and HAVE PLENTY OF FLUIDS to 1. ensure a cool mind and body 2. easy digestion 3. fulfill daily requirement of nutrition. So here's your checklist of the healthiest summer foods - Beverages are a must have to stay hydrated. Go for drinks that provide health benefits and replace minerals and electrolytes with fewer calories from sugar and no preservatives.                       Water: Best and ideal drink to quench thirst. Atleast 2-2.5 litres should be the daily consumption. It may vary with the activitites and seasons. Coconut water: It has amazing cooling properties, electrolytes, minerals and simple sugars that helps in keeping the body well hydrated. Lime water: It's refreshing and replenishes the body of it's lost fluid. Have it chilled and beat the heat. Buttermilk (chaas): A chilled spicy buttermilk (masala chaas, jeera hing lassi) is a delicious coolant. A glass everyday keeps digestive system in check. Curd in the form of raitas, cold soups works great for the body. Vegetable juices, Cumin coriander water (jeera dhania paani), cocktail of your greens like spinach, coriander, lemon with garlic - help from hydration to weight loss and immunity boosting to detoxification.  Fruit juices: Fresh fruit juices (no added sugar) work as an antioxidant source and helps replenish the body fluids. Bael sherbat, Kokum sherbat, Traditional sattus, Aam panna, Thandai are great summer coolers. Popsicles of lime juice, mint, coriander, ginger or watermelon frozen yogurt pops, mint mojito popsicles etc. Foods apart from beverages that keeps our body cool are - Watermelon: A fruit that helps keep cool, protects our skin from oxidative stress, clears acne, brightens a dull complexion because of it's water content. Cucumber: Literally as it goes "Cool as a cucumber". It's crunchy with good load of fibre. Mint: Easily available, refreshing and inexpensive herb to be used extensively in raitas, as chutney, dips, in beverages etc. Onions:  They have amazing cooling properties and thus provide protection against sunburn. Can be added to curries, raitas, salad etc Melons: Eat them to stay cool and hydrated as they are juicy, healthy and tasty. They help prevent many health problems. Use them in cold soups, smoothies, desserts salads etc. Bottle gourd (Lauki): It's a superhero vegetable. Great for weight loss, Hypertension, Cradiac problems, Diabetes. Tulsi seeds: Add this traditional coolant to your drinks and keep the heat at bay.                         Take home message for all my friends out there -  Eat light. Hydrate. Make your own refershing drinks. Cut intake of fried, spicy foods. Avoid caffeine and alcohol.

    Read More

  • 300x200
    Superfruit Mango

    By: Prachi Bohora

                                         "King of fruits", Mango, is one of the most popular and almost everyone's favourite fruit. Mangoes have something to offer you. Not just the cool, refreshing, sweet taste; but a lot of somethings. Because of high sugar content, mangoes are rich in calories and thus a wonderful source for individuals who desire to gain weight. Quantity matters. A medium sized ripe mango gives 130-150 calories. So the next question arises that should diabetics and weight watchers be banned from consuming it? Well, the answer is NO, if calories are adjusted and substituted. Mangoes are also high in carbohydrates. Carbs can get a bad rap. But carbohydrates shouldn't be avoided as they provide energy and fibre. Research has suggested that an important natural compound in mango, "Mangiferin", may actually be protective against high blood sugar. Mangoes are known for their super fruit status and strong nutritional profile. They are bursting with antioxidants and densely packed with different vitamins and minerals such as Vit A, Vit C, Vit B6, Folate, and Fibre  - all working around the clock to help our body carry its most crucial functions. Mango pulp is a rich source of phytochemicals like gallic acid, mangiferin (a xanthonoid), quercetin (a flavonoid), and carotenoids. With good amount of B- carotene and Vitamin C, mangoes boost immunity and enhance iron absorption. It's a good source of potassium (which helps control heart rate and blood pressure); phosphorous (which helps with formation of bones and teeth); magnesium (good for maintaining strong muscles and nerves). And this makes them a good source of antioxidants that fight free radicals which help prevent chronic diseases, anti-inflammatory and anti-cancerial properties. They have anti-ageing effect too. A good fibre source, mango, provides pre-biotic dietary fibre (which helps manage blood cholesterol and blood sugar levels). Particularly for weight watchers, diabetics and people with high cholesterol profile, there is a need for caution and portion control as mangoes are high on sugars (mainly fructose). Recent researches indicate that there's more to mangoes health - affirming properties in association with healthier diets. Emerging Nutrition Research : NHANES (National Health And Nutrition Examination Survey) noticed that adults who consume mangoes tend to have lower levels of C-Reactive protein (an inflammation marker where high levels in blood may be linked to heart disease) and had lower intake of added sugars, sodium and saturated fats. 1 A study conducted by Oklahoma State University suggests that mango consumption may help lower blood sugar levels in obese adults. Although the mechanism by which mango exerts its effects warrants a further investigation, we do know that mangoes contain a complex mixture of polyphenol compounds. 2 Diets high in saturated fats can impair bone mineralization. A research study found that mango supplementation (about 50 - 100 grams of fresh fruit) lead to better bone quality and help counteract the negative effects on bone parameters caused by high fat diets in mice.3 Extensive research is needed to reveal more potential health benefits. Go for a mango party today and have fun!

    Read More

  • 300x200
    Who is a Qualified Dietitian?

    By: Prachi Bohora

    Consult a Qualified Dietitian and get FOODUCATED !!!

    Read More

  • 300x200
    Making lasting lifestyle changes

    By: Prachi Bohora

       You're once again feeling motivated to eat better, exercise  more, drink less tannin / caffeine or make any number of the positive lifestyle changes you've been telling yourself  you want to make. You've tried before - probably declaring  another attempt as a New Year's resolution, but without  feeling much success.  Making a lifestyle change is challenging, especially when  you want to transform many things at once. This time, think  of it not as a resolution but as an evolution. Lifestyle changes are a process that take time and require support. Once you're ready to make a change, the difficult part is committing and following through. So do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking things one step at a time. Here are five tips to help you make lasting, positive lifestyle and behaviour changes: Make a plan that will stick:  Your plan is a map that will guide you on this journey of change. When making your plan, be specific. Want to exercise more? Detail the time of day when you can take walks and how long you'll walk. Write everything down, and ask yourself if you're confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you'll most often see it as a reminder. Start small:  After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 10 kgs within the next five months? A good weekly goal would be to lose 1 kg a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you'll feel successful knowing you met your goal. Change one behaviour at a time:  Unhealthy behaviours develop over the course of time, so replacing unhealthy behaviours with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal / change at a time. As new healthy behaviours become a habit, try to add another goal that works toward the overall change you're striving for. Involve a buddy:  Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking / drinking. Talk about what you are doing. Consider joining a support group. Having someone with whom you can share your struggles and successes make the work easier and the mission less intimidating. Ask for support:  Accepting help from those who care about you and will listen strengthens your commitment. Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don't give up. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track.    

    Read More