Nutty over Nutrition

Nutty over Nutrition Hi! I am Kiran Kukreja, your health coach for weight loss, diet planning and a better overall well being.
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I specialize in managing diseases like diabeties, thyroid, PCOS, Gut issues, and high blood pressure.

30/08/2026

Your body has an incredible ability to heal, and the first step is simply giving it the right food.

29/08/2026

Homemade calcium powder recipe:

Grind together:
• 1 cup roasted unsalted makhana
• 1 cup grated dry coconut
• 3-4 tbsp poppy seeds
* 3-4 tbsp roasted sesame seeds
• 5-6 tbsp roasted melon seeds
• ½ cup roasted walnuts
• ½ cup dhaga mishri

You can store this mixture for up to 2 months in an airtight container

You can add one spoon of calcium powder in your smoothies / milk or just have as it is.

Here’s how you can use Ragi powder:

* Ragi dosa/chilla – mix with curd + water + spices.
* Ragi porridge – cook with milk/water and add nuts/seeds.
* Ragi roti – mix with atta and make rotis.
* Ragi malt – cooked ragi + milk + cinnamon/cardamom.
* Ragi smoothie – add a small amount of cooked/cooled ragi to a smoothie.

Here’s how you can use Sattu powder:

* Sattu drink – sattu + water + lemon + roasted jeera + black salt.
* Sattu paratha – use as the filling with onion, coriander and spices.
* Sattu chilla – mix with besan or directly with water and vegetables.
* Sattu raita – mix a little sattu into curd with cumin and coriander.
* Sattu stuffing – use in wraps, rotis or sandwiches.

26/08/2026

Homemade Tooth Powder Recipe:

* 4 tsp neem powder
* 2 tsp clove powder
* 2 tsp cardamom powder
* 2 tsp cinnamon powder
* 2 tsp turmeric powder
* 1 tsp finely powdered rock salt
* ½ tsp baking soda

Sieve all the powders to remove any coarse particles. Mix thoroughly. And Store in a clean, dry, airtight glass jar.

How to use:

* Take a small pinch of the powder.
* Gently brush your teeth with tooth powder for 1–2 minutes using a soft toothbrush.
* Rinse well.
* Then you can follow with your regular toothpaste.

Avoid if you have mouth ulcers, sensitive gums, or are allergic to any of the ingredients.

24/08/2026

Here’s exactly what I soak every night before bed👇

🌿 1. Curry Leaves
• Quantity: 7–8 fresh curry leaves
• How to soak: In ½ cup water overnight
• When to have: Chew the leaves first thing in the morning.

2. Pumpkin Seeds + Sesame Seeds
• Quantity: 1 tbsp pumpkin seeds + 1 tbsp sesame seeds
• How to soak: In ½–1 cup water overnight
• When to have: Drain and eat the soaked seeds in the morning, preferably before breakfast.

🌸 3. Coriander Seeds + Manjistha + Hibiscus
• Quantity: 1 tbsp coriander seeds + 1 tsp of manjishtha and hibiscus mixture
• How to soak: Add all three to 1 cup water and leave overnight.
• When to have: Boil this drink along with the added ingredients for 1-2 mins, strain and drink on an empty stomach.

4. Fennel Seeds + Black Raisins
• Quantity: 1 tbsp fennel seeds + 10–15 black raisins
• How to soak: In 1 cup water overnight.
• When to have: Strain and drink the infused water on an empty stomach. You can also eat the soaked raisins.

5. Almonds + Walnuts
• Quantity: 7–8 almonds + 3-4 walnut halves
• How to soak: In water overnight. Peel the almonds before eating if preferred.
• When to have: Eat them in the morning, ideally before or along with breakfast.

20/08/2026

If you have diabetes, you don’t have to fear fruits — you just need to know how to eat it. 🫐🥭

I’ve ranked some common fruits based on how they can impact blood sugar, but remember: portion size + what you pair it with + how you eat it can make a big difference.

To manage your sugar levels:
• Pair fruits with protein / healthy fats / fibre
• Keep portions in check
• Choose whole fruit over fruit juice
• Add a 10–15 min walk after meals
• Don’t rely only on the GI of a food — your overall meal matters!

Save this reel for your next grocery run & send it to someone managing diabetes. ❤️

18/08/2026

If your sister is on her healthy girl era✨, skip the random gifts she’ll use once and forget about!

Here are 5 thoughtful gifts she’ll ACTUALLY love — from a body composition scale & ankle weights to a cute water bottle and healthy date brownies 🤎

Which one would you gift your sister?

17/08/2026

Urinary problems can happen for different reasons — and they’re not always just because you’re getting older.

Common reasons include:
• Weak pelvic floor muscles, especially after pregnancy
• Menopause-related hormonal changes
• Constipation and straining
• Excess caffeine or fluids that irritate the bladder
• Being overweight or putting extra pressure on the bladder

The good news? You can work on your bladder health. ❤️

✨ Practice pelvic floor exercises/Kegels regularly
💧 Drink enough water instead of restricting fluids
🥗 Keep constipation under control with fibre, fluids and movement
☕ Reduce excess caffeine if you experience urgency
🏃‍♀️ Stay physically active and maintain a healthy weight

Save this reel for later and share it with someone who needs to know this. 💛

15/08/2026

Bloating, gas or a heavy stomach?

Try this simple morning drink with lukewarm water + lemon + ajwain + fennel seeds + mint.

These ingredients can help support digestion, ease gas and bloating, and make your stomach feel lighter and more comfortable.
( Nutritionist, dietitian in India, gut health, digestion, digestive health, gas, bloating, acidity, indigestion, stomach bloating, digestive discomfort, gut-friendly drinks, morning detox drink, lemon water, lukewarm lemon water, ajwain water, fennel seeds, mint, natural digestion support, healthy digestion, Ayurvedic nutrition, Ayurveda, healthy gut, gut health tips, bloating relief, gas relief, digestion tips, healthy morning routine, nutrition tips, Indian dietitian, Indian nutritionist, holistic nutrition )

14/08/2026

💩 Pooping only after morning chai / coffee ?
If your bowel movement depends on chai/coffee, don’t quit it suddenly. Gradually taper your caffeine over a few weeks so your gut can learn to move naturally again. Initially, it may feel difficult, but consistency helps.

💩 Pooping after every meal?
A strong gastrocolic reflex can be normal, but if it’s frequent/urgent or accompanied by loose stools, bloating or discomfort, get it evaluated. Focus on balanced meals, adequate fibre, hydration and probiotic/fermented foods.

💩Pooping only every 2–3 days + hard stools?
Increase fibre gradually, drink enough water, add fruits, vegetables, whole grains, seeds and regular movement. Probiotic/fermented foods can also support gut health.

💩 Random, unpredictable bowel movements?
Start with a consistent routine: regular meal timings, better sleep, stress management, enough water and fibre. Try to keep your daily routine as consistent as possible.

💩 Naturally pooping soon after waking up?
That’s generally a good sign of a regular bowel routine. ❤️

Your gut may take a little time to adapt—so don’t expect overnight changes. Small, consistent habits matter!

And if you’re struggling to fix your bowel routine, book a consultation call with us. We can personally guide you and create a personalized diet plan based on your symptoms and lifestyle. 🌿

13/08/2026

SUPERFOODS for healthy periods & hormonal balance 🌸

1. Ragi – rich in calcium & iron; add to rotis, dosa or porridge.
2. Roasted mixed seeds – pumpkin + sunflower + sesame + flax; sprinkle on fruits, salads or curd.
3. Grated dry coconut – add to fruits, poha, sabzi or smoothies.
4. Vegetable juice – carrot + beetroot + cucumber; have fresh, consume daily on an empty stomach.
5. Moringa powder – add ½–1 tsp to dal, soup or buttermilk.
6. Amaranth leaves (chaulai) – add to sabzi, dal or paratha.
7. Amla – have fresh or add to chutney/salad for vitamin C.
8. Black Sesame seeds – add to chutney, laddoo or sprinkle over meals.
9. Dates – pair 1–2 with nuts or seeds for a nourishing snack.

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