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
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
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.
CHOCOLATE CHIA SEED PUDDING
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
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
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.
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).
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
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.
Here are six helpful tips to keep you hydrated and healthy
as you exercise outdoors this summer.
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.
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.
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
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
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
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.
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
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.
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.
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.
I love the flavor of Honey
and oatmeal together. A half tablespoon was plenty for me, but feel free to
adjust to your taste.
Unsweetened plain or unsweetened vanilla almond milk is my favorite for
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.
+ Pure Vanilla Extract.
Solidifies the oatmeal cookie flavor factor.
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!
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.
Protein Oatmeal Smoothie. Add a scoop of your favorite vanilla or
chocolate protein powder.
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
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
1 tablespoon creamy peanut butter
1/2 tablespoon pure Honey — plus additional to
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
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.
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
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.
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
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.
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
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.
One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.
“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
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.
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.
– 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.
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
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
Yoga is known for its ability to ease stress and promote
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
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
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
5. May Reduce
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
6. May Fight
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
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 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.
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
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
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.
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 .
There has been a very strong belief that those who eat
breakfast are less likely to be overweight and it’s also been suggested that
people who eat breakfast tend to eat less later in the day.
It’s resulted in the idea that eating breakfast will help
prevent weight gain and is important for those trying to lose weight. However,
a recent study has found the opposite might be true.
Here’s what you need to know about whether breakfast helps
or harms weight loss.
EATING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT …
Recent research’s examined the connection and found no
association between eating breakfast and weight maintenance for women; men who
ate breakfast were slightly better able to keep their weight down.
… BUT IT COULD HAVE OTHER BENEFITS
Some research has found eating breakfast may be important
for helping to decrease risk of Type 2 diabetes. Eating breakfast may also help
enhance performance for tasks requiring attention, memory and executive function,
according to another study.
It’s also worth noting a few studies have found those who
consume the highest percentage of their daily calories at breakfast had lower
BMIs than those who filled up at lunch or dinner.
SKIPPING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT … EITHER
Yes there have been lot of discussions going on about
Intermittent Fasting, which general includes fasting for 16 hours and most
people skip breakfast to achieve the same. But it depends on what works for
your body and it’s not advisable to follow a Diet fad just because someone said
Breakfast is just another time we take in calories. In order
to prevent weight gain we have to watch our overall calorie intake and match it
to our calorie needs. What’s more, the decision to eat (or skip) breakfast is
an individual one: If you’re hungry first thing in the morning, eat; if your
stomach doesn’t start rumbling until a few hours after you wake up, skipping
breakfast is OK.
If you eat breakfast, make smart choices. Skip sugary
processed foods and pick protein-rich options that fill you up and provide
important nutrients. Greek yogurt topped with nuts and berries or a breakfast
sandwich made with eggs and vegetables — both meals offer a combination of
protein, mono- and polyunsaturated fats and fiber.
Proper hydration isn’t a summer specific conversation; it’s
a year-round commitment because consuming enough fluids is vital for
maintaining every function of our bodies — from our brain to our muscles and
organs, including our skin and heart.
In fact, water makes up roughly 65% of our bodyweight. The
good news is there are more ways to stay hydrated than drinking the standard
recommendation of 3 litres of water a day.
Here, 10 keys to ensure proper hydration:
THIRST ISN’T THE ONLY SIGN OF DEHYDRATION
By the time you’re thirsty, you’re already mildly
dehydrated. Beyond thirst, the color of your urine offers insight into your
level of dehydration — the darker it is, the more dehydrated you are. Sticking
to a hydration schedule is a good idea for all.
HUNGER IS A COMMON SIGN OF DEHYDRATION
If you’re watching your weight, common advice is to drink a
glass of water if you’re feeling hungry to see if you were simply dehydrated.
Also, the more water you drink, the less room you have for consuming calories.
Carry a water bottle with you during the day and keep a glass of water on your
nightstand when you sleep so you have easy access to around-the-clock
STAYING HYDRATED IS IMPORTANT ON MANY LEVELS
On top of helping manage your appetite, staying hydrated
keeps your body functioning efficiently. By avoiding dehydration, you can keep
your energy levels up and regulate your mood. Also, when exercising, water
helps keep muscles cool by circulating heat and also through sweat.
WATER ISN’T THE ONLY THIRST QUENCHER
Fortunately, there are options beyond water to keep us
hydrated. Beyond regular water, you can also naturally infuse water (with
fruits) or try coconut water, green tea and even coffee.
FOOD CONTAINS WATER, TOO
In fact, 20% of our daily fluid intake comes from food.
Think: water-rich fruits and vegetables like cucumbers, strawberries and, of
course, watermelon. Also, soups and smoothies pack in the fluids.
GOOD PERFORMANCE REQUIRES HYDRATION
When hydration levels are low, performance suffers. Just a
2–3% level of dehydration results in reduced endurance and power. The way you
hydrate before, during and after a workout can make or break your performance.
SOMETIMES WATER ISN’T ENOUGH
Water alone isn’t always sufficient, especially during hectic
activity. One needs to replenish your electrolytes to get enough sodium, which
is an element of hydration.
STAYING HYDRATED AIDS WEIGHT LOSS
A study showed the more water you drink, the fewer calories
you consume. Also, drinking water has been shown to boost your metabolism.
While water is an obvious choice, green tea, and even coffee are drinks that
can help weight-loss efforts.
TRY TRACKING YOUR HYDRATION
We know how important hydration is, so how exactly do we go
about creating a healthy lifestyle habit? Some suggest tracking your hydration
as you do food. Not only does it keep you accountable, it can highlight your
patterns and the times you’re typically prone to falling short.
RESTRAIN OF DRINKING TOO MUCH WATER
Since most people struggle to drink enough water, the
concern around drinking too much water seems unfounded, but it can happen
leading to a condition called hyponatremia.
Also you should not be consuming 3 litres of water at once. The
primary concern with drinking too much water and at once revolves around low sodium levels,
which is where electrolytes come in to play as this is more common in endurance
This is a blog for the average person who wants to know about all the dimensions of HEALTH.
From boot camp to long
walks , Masala Bhangra to Zumba, proper hydration body necessities , food
journaling and calorie counting, this blog will explore the methods (and
madness) of the everyday person trying to get in – and stay in shape and most
importantly attaining the epitome of being healthy.
This is not just about
reaching a weight goal by a certain deadline – although we can talk about that.
This is not just about training for a big-time event like a marathon, but
changing just basic few things in your regular lifestyle – to be healthy and
This blog is about the
daily steps on the road to health and fitness for all of us, whether it began
years ago in youth sports – or just in the last five minutes. It’s about going
to the gym or going outside, and getting a good workout. It’s about improving
water consumption according to the needs of our body, It’s about finding ways
to shop, cook and dine in a way that supports a healthier lifestyle.
This blog is not about
spending the whole day at Gym and not even enjoy a box of macaroons once in a
while. This blog will be coming from a place of years of dedication to health
and fitness in totality , it’s my knowledge of what I eat , how do I hydrate
myself , and how do I mix up my exercise patterns to attain the maximum level
of fitness and energy possible at the age of 50+.
Saying that, this blog
isn’t only for 50+ people, it’s about starting to care for yourself as early as
you can to reap the maximum benefits. As I always say, it’s never too late to
take care of yourself, don’t get down and stay down. Keep fighting.
After years of research
about beneficial diets, water consumption habits, best exercises and workout
techniques, I wanted to share my love for fitness and good health with a bigger
So, if you’ve ever
sought a bike ride to clear your head…
Or thrilled in the
delight of finishing your first 5 Km Run
If you’ve ever gone to
the gym instead of Krispy Kreme…
Or gone to the gym
after your trip to Krispy Kreme…
If you’ve ever been so
sore after working your triceps that it hurt to shampoo the next day…
Counted the glasses
for water consumption for proper hydration
Or replaced your
regular dinner with a bowl of soup or salad.
Then I invite you to
come back here and check out the blog, post your comments and suggestions and
share your struggles and triumphs. Or, just read about my journey and health