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!


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


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.  🙂


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!  🙂


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


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




  • 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
  • 3 tablespoons olive oil
  • 1 tablespoon freshly-squeezed lemon juice (or vinegar)
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly-cracked black pepper


  • 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



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?


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.


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


  • 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


  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.

Oatmeal Smoothie Recipe

Hi All,



About This Oatmeal Smoothie Recipe







Optional Oatmeal Smoothie Recipe Additions



Oatmeal Smoothie Recipe

Prep time:  5 MINS, Total time:  5 MINS



  • 1/4 cup old-fashioned oats or quick oats
  • 1 banana — chopped into chunks and frozen
  • 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




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.


Benefits of using the Pilates Reformer

Benefits of using the Pilates Reformer





What is Pilates Reformer?


Few Benefits of using the Pilates Reformer:








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


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.


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


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.


8. Could Reduce Chronic Pain



9. Improves Flexibility and Balance

Lot of people add yoga to their fitness routine to improve 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


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.



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.


**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



Is Skipping Breakfast Really That Bad for Weight Loss?

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.


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.


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.


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 so.


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.

10 keys to Proper Hydration

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:








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.




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.


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.


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.




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 athletes.

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