Nutritionwithpalaknagpal

25/08/2026

If your mornings usually start with a cup of tea or coffee, here’s one simple addition you can try.

This homemade wellness shot combines amla, turmeric, black pepper, tomato, curry leaves and garlic ingredients that naturally provide antioxidants and other beneficial plant compounds.

Amla is rich in vitamin C and antioxidants, while turmeric contains curcumin. Black pepper is added alongside turmeric because piperine can help improve curcumin absorption. Tomatoes and curry leaves add more plant-based nutrients, while garlic brings its own beneficial compounds.

Recipe:
Amla
Turmeric
Black pepper
Tomato
Curry leaves
Garlic
Water

Blend everything together until smooth. You can strain it if you prefer a lighter consistency and have it fresh.

Of course, no single drink can replace a balanced diet or make up for an unhealthy routine. Think of this as one small way to add more nutrient-rich ingredients to your day.

Sometimes, wellness is less about finding one magical ingredient and more about the small habits we consistently build into our routine.

Would you add this to your morning routine?

25/08/2026

23/08/2026

There’s a savoury recipe at the end too✨
This Rakhi, make your celebrations a little sweeter and a little healthier too🤍

Who says festive mithai has to come with loads of refined sugar? These healthy Rakhi sweet recipes are made with wholesome ingredients, so you can enjoy the festivities without compromising on taste.

Save this for your Rakhi recipes and share it with someone who loves mithai! 💛

18/08/2026

If you have diabetes it is not just about what you eat but also how you build your plate.

A typical Indian meal can easily become carb heavy. Dal and roti aloo sabzi and roti or multiple rotis with very little protein and vegetables. Even when the food is home cooked, this kind of plate can lead to larger blood sugar spikes.

Now look at the difference.
A meal with just dal may give you around 7 to 8 grams of protein
But when you add a good source of high biological value protein such as paneer the same meal can provide around 27 grams of protein.

The goal is not to stop eating carbohydrates. It is to stop letting carbohydrates dominate your plate. Focus on adequate protein plenty of fibre and sensible portions of complex carbohydrates.

This simple change in how you plate your meals can help reduce post meal blood sugar spikes and over time support better HbA1c control.

So if you have diabetes, do not just ask yourself Am I eating home cooked food?
Ask yourself Is my plate balanced?

Sometimes better blood sugar control starts with simply changing what takes up most of your plate.

11/08/2026

If having a baby is something you want someday, don’t wait until you’re trying to conceive to start taking care of your body.

Your ovaries age with you too🤍That’s why I love this simple morning ritual made with amla, saffron & tulsi.

✨ Amla is naturally rich in vitamin C and polyphenols, providing antioxidant support.

✨ Saffron contains antioxidant compounds such as crocin and crocetin. I use just a few strands, soaked overnight.

✨ Tulsi is rich in plant compounds with antioxidant properties and is an easy way to add more variety to your diet.

Together, these ingredients make a simple, antioxidant-rich drink that can be part of an overall healthy lifestyle.

Is this a magic fertility drink? Absolutely not.

There is no single food or drink that can prevent ovarian ageing or guarantee fertility.

But your reproductive health is influenced by the habits you build over the years and taking care of your overall nutrition, sleep, movement & stress is worth starting long before you start trying to conceive.

My simple recipe:

• 2 fresh amlas, deseeded
• 5–6 fresh tulsi leaves
• 3 saffron strands, soaked overnight
• 150ml water

Blend amla 100ml water & tulsi together, after blending add saffron strands soaked in 50 ml water (overnight soaked), with the water. Mix everything & drink fresh in the morning.

A small habit but one I love adding to my day.

09/08/2026

Comment ‘link’ for the links of all the powders. For all the brides to be, here’s a deeply nourishing beauty blend to support glowing skin, hormonal balance, and healthy hair - especially during wedding prep.

- Amla’s Vitamin C + Beetroot’s iron = lit-from-within glow
- Moringa, turmeric & hibiscus calm breakouts & fight inflammation
- Hibiscus gently exfoliates + Rose soothes skin
- Rich in antioxidants, folate & collagen-boosting goodness

Here’s how to make it:
• Amla powder – 6 tbsp (approx. 60 g)
• Beetroot powder – 5 tbsp (approx. 50 g)
• Moringa powder – 4 tbsp (approx. 40 g)
• Hibiscus powder – 3 tbsp (approx. 30 g)
• Turmeric powder – 2 tbsp (approx. 20 g)
• Dried rose petal powder – 4 tbsp (approx. 40 g)
• Pink salt – 1½ tsp (approx. 10 g)

How to use:
Mix 1 to 1.5 tsp in chilled water, fresh juice, vegetable juice or smoothies. Stir well & sip daily.

Your skin, hair & body will thank you 💛

06/08/2026

Let’s settle this once and for all…

Do calories count on vacation?

The biggest mistake I see isn’t the croissant, the pasta, or the dessert.

It’s spending your entire holiday scared of carbs, obsessing over calories, and feeling guilty after every meal… only to come home convinced you’ve “gained 3 kilos.”

Here’s the truth:
A few days of enjoying good food don’t undo months of healthy habits.

Most of the weight you notice after a trip is often water retention from extra sodium, more carbs, different meal timings, long flights and less movement - not body fat.

Travel is meant to be experienced, and food is a huge part of that experience. As a nutritionist, I don’t travel to eat perfectly. I travel to eat mindfully, enjoy local cuisine, stay active where I can & then get right back to my routine when I’m home.

Your diet shouldn’t take a vacation from balance but it also shouldn’t stop you from making memories. 🤍