EVERYDAY SALAD RECIPE

EVERYDAY SALAD RECIPE

Perfect for serving as a side salad or main dish.  And since it also happens to be vegan and gluten-free, this simple salad is also perfect for serving to everyone.

Do you have a favorite go-to everyday salad recipe that you love? This here is my absolute favorite – and since I generally stay away from carbohydrates for dinner – this simple yet so versatile salad makes its appearance almost every night on my dinner plate.

It’s the real-life, no-frills, easy-breezy, nice-and-healthy, fresh-and-flavorful, always-a-winner green salad recipe.  It’s made with simple, healthy ingredients that are easy to always keep on hand.  And it somehow magically goes with just about everything.

So if you’re looking for a quick and easy new salad recipe for your rotation, I can vouch that it’s a keeper!

EVERYDAY SIDE SALAD INGREDIENTS:

Like I said, part of the reason this salad is on such regular rotation on my dinner plate is because the ingredients are genuinely easy to keep stocked in your kitchen.  When you go grocery shopping for the week, just be sure to pick up a new bag of greens, and Cucumber, red onion and lemon.  Then the rest of the ingredients can be easily stored in your fridge for weeks or months at a time.  Here’s what you’ll need:

  • Fresh greens: I tend to usually go with a spring mix or bag of Lettuce and Spinach for this salad, but any greens you have on hand will do.
  • English cucumber: I prefer these because they are less bitter and have minimal seeds, but any kind of cucumber will do.
  • Red onion: I love lots and lots of red onion in my salads, but feel free to use less or leave these out entirely if you prefer
  • Nuts: Peanuts (roasted and salted) are our go-to lately with this salad, which I love because they are perfectly crunchy, flavorful and inexpensive.  But when we feel like a splurge, toasted walnuts and Almonds are always great too.
  • Every day Lemon Dijon Salad Dressing Recipe

EVERYDAY HEALTHY SALAD DRESSING RECIPE:

If you don’t happen to have fresh lemon juice on hand, you can turn it into a vinaigrette by subbing in your favorite kind of vinegar.  Also, you might note that this recipe yields a pretty small amount of dressing.  I tend to prefer more lightly-dressed salads, both for the taste and for a healthier meal.  But feel free to double the recipe if you would like the option of adding more dressing.

  • Olive oil: Extra virgin for the win!
  • Lemon juice: Freshly-squeezed makes all the difference
  • Dijon mustard: Even if you’re not very sure about mustard, trust me — it’s not overpowering here and instead really just rounds the flavors out.
  • Garlic: I prefer to use fresh garlic, but you can also sub in garlic powder in a pinch.
  • Sea salt: Definitely give the dressing a taste and add more if you’d like.
  • Freshly-cracked black pepper: I like plenty in my dressing and also lots cracked on top.  🙂

HOW TO MAKE THIS SALAD RECIPE:

To make this salad, simply:

  • Prepare the salad dressing: To make the salad dressing recipe, just whisk all of the ingredients together in a bowl (or shake them up in a mason jar) until combined.
  • Toss all of your salad ingredients together: Combine them in a large bowl, drizzle evenly with the dressing, then toss lightly until combined.
  • And…serve!  And enjoy!  🙂

** OPTIONAL ADD-INS:

Some other ingredients I like to toss in from time to time include:

  • Cheese: either some freshly-grated Parmesan or soft feta or goat cheese
  • Tomatoes: fresh or sun-dried
  • Fresh veggies: chopped bell peppers, radishes, and/or avocado all work great
  • Jarred veggies or olives: roasted red peppers /or olives are also delicious,
  • Beans: chickpeas or white beans are a great way to up the protein content
  • Proteins: cooked chicken, Fish, shrimp, or tofu are great for adding on top

EVERYDAY SALAD

Our real-life, no-frills, easy-breezy, nice-and-healthy, fresh-and-flavorful, always-a-winner everyday green salad recipe.

TOTAL TIME: 15 MINS PREP TIME: 15 MINS

INGREDIENTS:

SALAD INGREDIENTS:

  • 150 grams spring greens mix (or whatever greens you have on hand)
  • 1 English cucumber, very thinly sliced
  • Half of a medium Red onion, peeled and very thinly sliced
  • 1/2 cup Peanuts or toasted pine nuts (or whatever nuts you have on hand)
  • 1 batch Everyday Salad Dressing
  • EVERYDAY SALAD DRESSING INGREDIENTS:
  • 3 tablespoons olive oil
  • 1 tablespoon freshly-squeezed lemon juice (or vinegar)
  • 1 teaspoon Dijon mustard
  • 1 small clove garlic, pressed or finely-minced (or 1/2 teaspoon garlic powder)
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly-cracked black pepper

DIRECTIONS:

  • To Make the Dressing: Whisk all ingredients together in a bowl (or shake together in a mason jar) until combined.  Use immediately or refrigerate in a sealed container for up to 3 days.
  • To Make the Salad: Combine all ingredients in a large salad bowl and toss until evenly combined.  Serve immediately and enjoy!

Masala Bhangra is just not a dance class but also a fitness routine

Masala Bhangra is just not a dance class but also a fabulous fitness routine

Dance is arguably the most popular form of exercise in the world. We do it to celebrate, to mourn, to mate, and, to express ourselves. Not only is it one of those magic workouts that doesn’t feel like a workout, but this successive group of rhythmic steps usually set to music is a major calorie burner. It stimulates coordination, stamina, and cardiovascular conditioning, and it builds muscles. It’s time to think of dances as dance workouts.

Today let’s talk about one of my favorites – Masala Bhangra

Masala bhangra is just not a dance class but also a fitness routine. Based around powerful bhangra moves, it burns away all the calories and increases the stamina.

Masala: Spicy and Bhangra: Punjabi folk dance

Empowering a life-long way of being through Indian dance and music — this routines mission is to promote, empower and inspire a permanent healthy lifestyle.

Masala Bhangra is a lifestyle program where the Dhol Drum beats meets the glamour of Bollywood. With easy to follow choreography, people are encouraged to move, touch and inspire! People of all ages are nurtured in changing their lives, empowering their minds and strengthening their bodies through the power of expressing themselves with movement.

Masala Bhangra is designed for people of all ages and fitness levels who love to stay physically active. With the dance choreography directly influenced by the music and dance of modern Bhangra and Bollywood styles, Masala Bhangra is a fresh and exciting addition to the world of fitness and dance

Health benefits

  1. The modern twist to this traditional form comes with that dash of Bollywood moves added to it in a 45 minute to one hour fitness routine. The result is an exhilarating, effective and fun dance fitness workout,
  2. The workout leaves you energized fit and definitely increase your stamina. Masala Bhangra is suitable for all age groups, and can be modified for all fitness levels and what’s amazing is that you can use these moves and not only while working out but even be quite the star show stopper at wedding sangeets and parties. Highly enjoyable and easily adapted in a lot of choreography sequences.
  3. When Masala Bhangra is measured on the fitness barometer, in terms of all elements of a well-rounded fitness plan, it measures up very high in terms of calorie loss and health benefits.
  4. A well balanced fitness plan should incorporate cardiovascular fitness, muscle strength and endurance, core strengthening, flexibility and balance.
  5. Cardio workouts are very important to prevent early onset of conditions such as Diabetes, Blood Pressure ,other heart related disorders, hormonal- imbalances, obesity or simply to lose weight
  6. The choreography and steps involve movements that use a lot of leg muscles, specially the thighs. This builds or strengthens them.
  7. The arms are mostly up in the air, and shoulders are shrugging. This works out the arms and shoulders
  8. And, lastly the cool down incorporates stretches for all major muscle groups, which helps in improving flexibility. This is important for joint health and injury prevention

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

I love chia seeds and use them all the time. Chia seeds are mini powerhouses packing more calcium than milk, more antioxidants than blueberries, and more omega-3 than salmon.

They are very versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel.

What is Chia Pudding?

Chia seed pudding is a simple and delicious way to easily get the benefits of chia seeds. It takes minutes to make and has enough protein and nutrients to be a quick, on-the-go breakfast option.

This chia pudding could be put in reused baby food jars or small mason jars, Personally, I love this with some chopped soaked nuts, fresh fruit, or even chocolate shavings for breakfast or a delicious low-sugar dessert.

Do consider this recipe my whittled down, super simple version that’s naturally sweetened, vegan and gluten free. Anyone can make it! Plus, it’s so healthy it’s actually suitable for breakfast

This recipe is simple, requiring just 6 basic ingredients that are totally versatile.

This is the beauty of chia pudding. Once you have the chia seed-to-liquid ratio right, the flavor possibilities are endless.

Make this the night before for a decadent breakfast or mid-day snack. Or prep it in the morning for a hands-off, simple dessert to unwind from the day.

You can’t go wrong either way! And it lasts for a couple of days in the fridge – if you can resist sneaking spoonful that long.

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!

PREP TIME3 hours 10 minutes

TOTAL TIME3 hours 10 minutes

Servings:  (1/2-cup servings)

Category: Breakfast, Dessert, Snack

Cuisine: Gluten-Free, Vegan

Does it keep? 4-5 Days

Ingredients

  • 1/4 cup cacao powder or unsweetened cocoa powder
  • 3-5 Tbsp Honey 
  • 1/2 tsp ground cinnamon (optional)
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract
  • 1 1/2 cups Almond milk Original Unsweetened (or light coconut milk for creamier texture!)
  • 1/2 cup chia seeds

Instructions

  1. To a small mixing bowl add cacao powder (sift first to reduce clumps), Honey, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.
  2. Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency).
  3. Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruits, granola, or coconut whipped cream.

6 Tips to Stay Hydrated While You Exercise This Summer

6 Tips to Stay Hydrated While You Exercise This Summer

It is finally summer time! Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated and with the extreme Humid conditions and heat it gets difficult and uncomfortable to exercise. 

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration.

Female drinking a fresh water from bottle.

Here are six helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

  1. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
  2. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
  3. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
  4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; and having a headache; to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
  5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.
  6. Your water requirement may go up if you sweat a lot during the work out session. If you indulge in outdoor sports, you need to drink more water to stay hydrated. Ensure that the water that you drink is safe for consumption. Carry a bottle of water with you to ensure that you don’t fall sick or get water-borne diseases.
Female drinking a fresh water from bottle.

Oatmeal Smoothie Recipe

Hi All,

If you’re someone who is looking to make breakfast smoothies for weight loss a part of your 2019 goals or add extra servings of fruits and veggies to your diet or need a balanced smoothie for post-workout recovery, or just want a yummy, filling way to nourish your body, this banana oatmeal smoothie recipe is one you’ll want to sip over and over again.

If you’re amateur to the smoothie game, it’s also a delicious, great place to start. With its sweet banana base, warm oats and cinnamon, and the decadent taste of peanut butter, this smoothie tastes like an oatmeal cookie.

About This Oatmeal Smoothie Recipe

The ingredients you will need to make this quick and healthy breakfast smoothie are:

  • Oatmeal. A seriously underrated smoothie ingredient! Oatmeal is rich in fiber, and it makes smoothies satisfyingly thick and ultra-filling. This Oatmeal Smoothie will keep you full all morning, and the oatmeal is a big part of that. I most often use rolled oats, but quick oats work too.
  • Frozen Banana. The next time you have spotty bananas on your counter, peel and cut them into pieces, then freeze them in a zip lock bag. They make any smoothie thick, naturally sweet, and creamy. If you don’t have any frozen bananas, you can use fresh banana. Your smoothie will be liquidier, so pop in a few ice cubes at the end to thicken it up.
  • Peanut Butter. The healthy fat and protein in peanut butter are a big part of what makes this Oatmeal Smoothie so filling. It’s just the touch of richness the smoothie recipe needs to taste satisfying and not like something you’re stuck eating.

Any kind of creamy peanut butter will work here, so feel free to use your favorite. You can use crunchy peanut butter also, though I prefer the smoothness of creamy.

  • Honey. I love the flavor of Honey and oatmeal together. A half tablespoon was plenty for me, but feel free to adjust to your taste.
  • Almond Milk. Unsweetened plain or unsweetened vanilla almond milk is my favorite for smoothies.

That said, feel free to use any milk you like. The Oatmeal Smoothie is quite thick as the recipe is written, so if you prefer a thinner texture or your blender is struggling, splash in a little extra.

  • Cinnamon + Pure Vanilla Extract. Solidifies the oatmeal cookie flavor factor.

Optional Oatmeal Smoothie Recipe Additions

The beauty of smoothies is their flexibility. Stock up on a few essentials, and you’ll have super healthy breakfast smoothies on demand!

  • Strawberry Oatmeal Smoothie. Replace half of the banana with frozen strawberries. If you’d like it to be a peanut butter oatmeal smoothie no bananas, you can replace the bananas with strawberries entirely.
  • Extra Protein Oatmeal Smoothie. Add a scoop of your favorite vanilla or chocolate protein powder.
  • Green Oatmeal Smoothie. Ready to embrace the green? Add a handful or two of spinach. It will change the color, but the taste is imperceptible. If you are looking to slide a green oatmeal smoothie past picky eaters and hiding the green is important, consider adding oatmeal to a darker, berry-colored smoothie like this Blueberry Avocado Banana Smoothie or add a few handfuls of blueberries or raspberries to this recipe.

Oatmeal Smoothie Recipe

Prep time:  5 MINS, Total time:  5 MINS

Creamy Oatmeal Smoothie with peanut butter and banana. With fiber, protein, and healthy fats, this vegan breakfast smoothie is filling and delicious!

Ingredients

  • 1/4 cup old-fashioned oats or quick oats
  • 1 banana — chopped into chunks and frozen
  • 1/2 cup unsweetened almond milk (or any other milk)
  • 1 tablespoon creamy peanut butter
  • 1/2 tablespoon pure Honey — plus additional to taste
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon sea salt — don’t skip this, as it makes the oatmeal pop!
  • Ice — optional, add at the end if you want a thicker smoothie

Instructions

Place the oats in the bottom of a blender and pulse a few times until finely ground. Add the banana, milk, peanut butter, Honey, vanilla, cinnamon, and salt.

 Blend until smooth and creamy, stopping to scrape down the blender as needed. Taste and add additional sweetener if you’d like a sweeter smoothie. Enjoy immediately.

Few great Breakfast Foods for Weight Loss and Fitness.

Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight.

Need ideas for a healthy breakfast? Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.

A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

1. Blueberries

A cup of Blueberries delivers a whopping 8 grams of fiber (that’s more than double what is in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Eating more fiber as a way to prevent weight gain or even encourage weight loss.

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Whey protein is found naturally in yogurt and other dairy.

4. Peanut Butter

Nuts were also among the top 5 foods that promote weight loss. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

5. Eggs

One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.

EAT WELL LIVE WELL

Benefits of using the Pilates Reformer

Benefits of using the Pilates Reformer

“If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.” ~ Joseph H. Pilates.

Whether you do Pilates as your mainstream workout or to supplement other activities, exciting news for everyone is that a new study shows that regular exercise slows down the signs of ageing.

I started my Pilates journey few years back along with YOGA, when I was almost immobile due to a lower back spasm. It was Reformer Pilates and Yoga which helped me to recover, gain my strength back and be fit.

A very recent study has shown that the muscles of older men and women who have exercised for decades are extremely distinguishable in many ways from those of healthy 25-year-olds, according to the study these men and women also had much higher aerobic capacities than most people their age, the study showed, making them biologically about 30 years younger than their chronological ages.

What is Pilates Reformer?

The Pilates Reformer is an exercise machine used to incorporate the Pilates exercise technique for a challenging and intense workout. Springs, leverage and body weight are used as resistance while performing movements targeting specific muscle groups. Workouts consist of controlled, flowing movements working your muscles through a full range of motion. The reformer adds increased resistance to the movement. By working to overcome this resistance, training results in increased fitness levels.

Few Benefits of using the Pilates Reformer:

Pilates Improves Your Strength – Don’t think that Pilates is a gentle workout.  Reformer Pilates can be a seriously challenging because the movement is so specific, controlled and precise.  Just ask the Leinster Rugby Team, who often use Reformer Pilates to enhance preseason conditioning.

Pilates Improves Flexibility – Using Reformer Pilates to carefully create a movement sequence that works the joints, muscles and bones all together is going to give you a much enhanced level of flexibility.

Improves Breathing – Pilate’s workouts emphasize proper breathing. Breathing becomes deeper and less frequent, resulting in improved relaxation. Benefits include increased lung capacity and breathing efficiency during workouts and at rest. Your lungs are better equipped to supply your body with increased oxygen during workouts. Energy levels increase during exercise and at rest.

Pilates Reduces Mental Stress & Fatigue – Breathing properly can also super charge your core strength.  Your diaphragm and core muscles work in tandem so when you improve your breathing, you improve your dynamic core strength too.

Reduces Body Fat – Exercise increases your metabolism, your body’s ability to burn calories. Increased muscle mass increases the number of calories burned. When the amount of calories burned is more than the amount of calories eaten, excess body fat is burned and used for energy to meet the increased demand.

Pilates Makes You Happy – But the biggest benefit Pilates brings to your life is that it can really improve your mood.  Whether it is all that  spine movement, an hour of head space or just being in the incredible environment of the studios, Pilates leaves you feeling better on the way out every time.

Keep your body moving and let Pilates take your health to a new level.

10 Benefits of Practicing Yoga

The word YOGA has been derived from the Sanskrit word “YUJI” meaning union, yoga is an ancient practice that brings together mind and body. It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.

I started yoga when I got major spasm in my lower back few years back it helped me a lot to release the pain and recover. I practice yoga generally thrice a week at the break of dawn. 

Yoga practicing is said to have many benefits for both mental, spiritual and physical health.

This blog takes a look at 10 benefits of yoga.

1. Relieves Anxiety

Many people begin practicing yoga as a way to cope with feelings of anxiety, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

2. Can Decrease Stress

Yoga is known for its ability to ease stress and promote relaxation.

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone. When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.

Studies show that yoga can help ease stress and lower your levels of the stress hormone cortisol.

3. Improves Quality of Life

Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals. Studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer.

4. Could Improve Heart Health

From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health. Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.

High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems. Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.

5. May Reduce Inflammation

In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.

Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer. Some studies show that yoga may reduce inflammatory markers in the body and help prevent pro-inflammatory diseases.

6. May Fight Depression

Some Researches show that yoga may have an anti-depressant effect and could help decrease symptoms of depression. This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression. Yoga may decrease symptoms of depression by influencing the production of stress hormones in the body.

7. Could Promote Sleep Quality

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders. Studies show that incorporating yoga into your routine could help promote better sleep.

Another research looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications. Although the way it works is not clear, yoga has been shown to increase the secretion a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.

8. Could Reduce Chronic Pain

Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.

Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.

9. Improves Flexibility and Balance

Lot of people add yoga to their fitness routine to improve flexibility and balance.

There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.

Practicing just 20–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.

10. Promotes Healthy Eating Habits

Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating.

It’s a lot about paying attention to the taste, smell and texture of your food and noticing any thoughts, feelings or sensations you experience while eating. This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss and treat disordered eating behaviors.

Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors. For those with and without disordered eating behaviors, practicing mindfulness through yoga can aid in the development of healthy eating habits.

Summary

Multiple studies have confirmed the many mental and physical benefits of yoga.

Incorporating it and making it a daily habit into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety.

Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.

**For all my Mumbai readers – Yoga Institute in Santa Cruz East is what I would personally recommend as they have been consistently the best since 100 years .

7 Healthy and Budget friendly vegetables

Eating healthy on a tight budget can be challenging?

Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk and carbohydrate heavy foods.

However, there are plenty of affordable foods you can purchase that are healthy and easy to add to your diet.

This article takes a look at 7 cheap, nutritious vegetables and their health benefits.

All these vegetables are very easily found in our kitchens and can be daily incorporated in our diet, for brilliant health benefits.

1. Broccoli

Broccoli is a cheap vegetable with an average price of Rs 120 per Kg, and it provides some of almost every nutrient that you need.

It’s particularly very rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs.

Also it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects. The nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease.

2. Onions

Onions are a popular vegetable with many health benefits, and they tend to be super low in price. They are available at most stores and priced Rs 15 per Kg.

They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer.

Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium.

A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish and vastly used in almost all Indian dishes

3. Spinach

Spinach is quite healthy and almost always reasonably priced. Most stores carry it for about Rs 56 per Kg.

Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer. Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese.

Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases.

4. Sweet Potatoes

Sweet potatoes are extremely healthy and for only Rs 69 per Kg, they provide an impressive amount of vitamins and minerals that have many health benefits.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health.

Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes.

5. Tomatoes

Tomatoes are the most frequently consumed vegetable in the Indian diet. They are very nutritious and very affordable at about Rs 25 per Kg.

What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals.

Studies have shown that eating tomatoes may help reduce “bad” LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. What’s more, they may protect against certain types of cancer.

6. Carrots

Carrots are a cheap and nutrient-dense vegetable to include in your diet and they can be purchased for an average of only Rs 45 per Kg.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health.

Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer.

7. Cabbage

At an average of Rs 20 per Kg, green cabbage is a perfect budget-friendly vegetable.

High amounts of vitamin C and K are found in green cabbage, in addition to some B vitamins and trace minerals.

Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer.

Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease.

Being healthy and eating healthy is a conscious choice and a way of living. As truly stated “ You become what you Eat “ and saying so , healthy food is not always expensive , a lot of times its actually cheaper than Junk food .

Consciously change what you eat and see your life change – I did

Regards

Sudesh

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