Recipes

6 Healthy Indian Breakfast Recipes For Weight Loss

As it is the most important meal of the day, breakfast deserves more than just a thought. In fact, it is always best to plan your breakfast a night prior to avoid any morning rush or confusion, especially if everyone in the family has to go out.   

Even for those on a weight loss diet, what you eat at breakfast remains a key influence on what, how and how many times are you going to eat the rest of the day.  

Why Is Eating Breakfast Important?

Your breakfast is the first meal of the day after almost eight to 10 hours of a gap. Therefore, it is the meal, that lends your body essential nutrients to kick start the day. One must never skip breakfast because if you are looking at weight loss, skipping breakfast pushes you further away from your goal. When you miss your first meal, you end up craving food by midday and poor food choices are easy to make as you binge eat. Either you can have an early breakfast or can have an early morning snack before you have a filling breakfast to get your metabolism going. Make an effort to have something to eat within the first half an hour of getting up. 

       MuscleBlaze Whey Isolate

What Is The Perfect Breakfast?

Indian food offers some very healthy breakfast alternatives. However, when sifting through some healthy Indian breakfast recipes it is important to remember that a perfect breakfast is one that includes four key elements  – proteins, calcium, carbohydrates, and vitamins.

  • Proteins – It is best to include a source of protein in your breakfast as proteins leave one feeling satiated for long. As a result, if you are on a weight loss diet, you won’t binge eat at the start of the day.
  • Calcium – Start your day with a calcium rich food to boost your bone health. Milk, cheese, and yogurt are great choices.
  • Carbohydrates – Carbs are a great energy source and much needed at the start of the day. 
  • Vitamins – Fruits, veggies, and juices are a great source of vitamins and it’s always better to give your body a dose of these at breakfast. 
 
6 Healthy Indian Breakfast Recipes For Weight Loss
 
Here are some great and easy breakfast recipes Indian kitchens offer. Be it South Indian breakfast recipes or North Indian breakfast recipes, you are sure to love them all. So go ahead and try them out! 
 
1. Chana Dal Pancake

Image Source: tarladalal.com
 
Ingredients: Method of preparation:
  • Besan – 100 grams
  • Chopped Fenugreek (dhania) – 100 grams
  • Chopped capsicum – 50 grams
  • Chopped spinach  – 100 gms
  • Grated Carrots – 50 grams
  • Grated Ginger – 5 grams
  • Curry leaves – 5 leaves (optional)
  • Olive Oil – 1-2 tablespoon
  • Chopped green chilies – to taste
  • Salt, red chilly powder – to taste  
  • Water – 100 ml for mixing into a fine paste of running consistency
  • Mix besan with water in a bowl and stir continuously till both mix well to form a fine paste of running consistency. 
  • Now add the rest of the ingredients and stir again till all have mixed well.  Take a non-stick pan and heat it well. 
  • Pour a teaspoon of oil in its center and make sure the pan is well greased. 
  • Now using a large serving spoon pour the chana daal batter on the pan, allowing it to cook well on both sides. 
  • Make sure that you keep flipping the pancake to avoid over cooking on one side.

To Serve:
Serve hot with curd and chutney. You can team it with coconut, coriander or mint chutney to make the perfect combo with this easy Indian breakfast recipe.

2. Oats Idli

Image Source: Vahrehvah.com

Oats are a rich source of fiber that also helps control bad cholesterol and excessive fat. Mix them with vitamins and mineral rich urad daal to prepare these delicious oats Idlis and create a yummy twist on your favorite south Indian breakfast recipe. 

Ingredients:  Method of preparation:
  • Rolled Oats – 250 grams
  • Urad Dal – 50 gms
  • Chana daal – 25 gms 
  • Ground ginger  – 1 tablespoon
  • Fine chopped green chilli  – to taste 
  • Oil to cook – 2 tablespoons
  • Salt – to taste
  • Water – 1 ½ or 2 cups
  • Roast the oats on a flat pan till they are light brown. 
  • Roast the daal as well.
  • Cool them down and grind them together to powder in a grinder.
  • In order to prepare the batter, add the water to the powder and mix well to get pouring consistency 
  • To this mixture add the ginger and chili. You can also add grated carrots for additional nutritional value. 
  • Mix the batter well and add the salt as well.
  • Now cover the mixture and keep it aside to ferment for 45 minutes to one hour.
  • Meanwhile, grease your idli molds.
  • Once the batter has fermented fill the molds and steam cook your Idli in the steamer for 8-10 minutes.

To Serve: 
You can serve them hot with sambar, mint chutney or coconut chutney.

3. Paneer Paratha

Image Source: Hungry Forever

 

A popular north Indian breakfast recipe, paneer parantha is a yummy treat that also helps with weight loss efforts. Low in sugar and cholesterol, it is also a rich source of calcium and proteins. Cottage cheese or paneer is actually a fat burning food and thus, helps one stay fit while also maintaining satiety throughout the day.

Ingredients: Method of preparation:
  • Cottage cheese – 50 gms
  • Whole wheat dough – prepared from 2 cups of whole wheat flour
  • Coriander leaves – 1 bowl, fine chopped
  • Mint leaves – 8-10, fine chopped
  • Green chilies – 1 fine chopped/to taste
  • Salt – to taste
  • Cumin powder – 1 tsp
  • Olive Oil 
  • Prepare the whole wheat dough and keep aside
  • In a separate bowl mix all the other ingredients together to prepare the stuffing for the paranthas. 
  • Now take a portion of the dough to make a thick chapatti.
  • Grease it with a few drops of olive oil. This will keep the batter from crumbling out when you roll the parantha.
  • Now place a portion (2 tablespoons) of the stuffing in the middle of the chapatti
  • Fold the chapatti from all sides and pull it together in the center like a pouch. Pinch the dough together to bind and set like a ball.
  • Dust it with dry flour and using a rolling pin start flattening your parantha to the size little smaller than a quarter plate. 
  • Take care not to press too hard lest the filling pops out.
  • Now pour a tablespoon of oil on a hot flat pan and cook the parantha on it.
  • Make sure to flip on both sides for even cooking
  • Take it off when golden brown on both sides.

 

4. Spinach Toast

Image Source: tarladalal.com

 

Rich in iron, the spinach toast is one of the most healthy breakfast recipes for weight loss. Spinach offers the body a great supply of antioxidants, calcium, iron, potassium, magnesium, and vitamins. The whole wheat bread used adds to the fiber content. 

Ingredients: (makes 4 ) Method Of Preparation:
  • Whole wheat bread – 4 slices
  • Chopped spinach leaves – 250 gms
  • Oil/butter  – 1 tablespoon
  • Onions – 1 small cup, fine chopped
  • Tomatoes – 1 small cup, fine chopped
  • Green chilies to taste
  • Salt to taste
  • Cottage cheese and parmesan cheese for garnishing – 5 to 6 cubes
  • Take a pan and heat the oil in it.
  • Now add the onions and sauté till they are golden brown. To it add the tomatoes, salt, and green chilies and continue to cook for about 5 mins.
  • Now add the chopped spinach to the mixture and keep cooking until the spinach becomes soft. It will take about 15 minutes.
  • Once done, take off from the flame and allow to cool a little. 
  • Meanwhile, toast your bread to medium brown.
  • Spread the spinach mixture on the toasts and grate some parmesan cheese on them
  • Garnish with crumbled cottage cheese
  • Now place these toasts in the oven/microwave. Using the convection mode cook at 200 degrees for 10 minutes on the middle rack.
  • If you don’t have a microwave oven you can put some butter on a heated pan and toast the bread on it for 5 to 10 minutes.

 

5. Mixed Sprouts Poha

Image Source: thehealthsite.com

Another one of the easy healthy Indian breakfast recipes, mixed sprouts poha is also very delicious and nutritious.  Great for your digestive health sprouts also help regulate blood sugar levels.  Full of carbs, iron, and fiber, poha makes for an energetic breakfast option that keeps you satiated through out the day.

Ingredients:  Method Of Preparation:
  • Poha – 250 gms
  • Mixed Sprouts – 150 gms
  • Curry leaves – 8-10
  • Onions – 2 medium sized, chopped 
  • Lemon juice – 1 tablespoon
  • Green chilies – 20 grams
  • Mustard seeds – 1 tablespoon
  • Sugar – ½ tablespoon
  • Turmeric powder – 1 tablespoon
  • Coriander leaves to garnish
  • Oil – 1 tablespoon
  • Salt – to taste
  • Place poha in a large sieve to wash it lightly. Drain the water and let it rest for 15 minutes. Water makes the poha soft and fluffy.
  • Heat oil in a non-stick pan to it add the curry leaves and mustard seeds. 
  • When the seeds crackle, add onions and chilies. 
  • Sauté them till they appear golden brown in color.
  • Now put the mixed sprouts to the pan and continue to sauté for five more minutes. 
  • Add sugar and salt and cook for two minutes more. 
  • It is time to add the poha and lemon juice now. Mix it all well and cook for another couple of minutes.

To Serve:
Sprinkle coriander leaves to garnish poha. Serve it hot.

6. Sprouts Jalfrezi

Image Source: ndtv.com

A great twist on vegetable or chicken Jalfrezi; this healthy breakfast recipe for weight loss incorporates the many benefits of sprouts and veggies. Light on the stomach it teams well with paranthas.

Ingredients: Method Of Preparation:
  • Moong daal sprouts – 2 cups
  • Assorted vegetables, finely chopped
  • Beaten yogurt – ½ cup
  • Chopped garlic
  • Chopped ginger
  • Chopped tomatoes – ½ cup
  • Ghee – 2 tsp
  • Cumin seeds – 1 tsp
  • Garam masala – 1 tsp
  • Coriander powder – 1 tsp
  • Chili powder – ½ tsp
  • Turmeric powder – ½ tsp
  • Salt – 2 tsp or to taste
  • Coriander leaves for garnishing
  • Heat ghee in a pan and add cumin seeds to it
  • Add ginger, garlic, and tomatoes to the ghee and stir fry
  • Add all the masalas, salt and chili 
  • Toss in the veggies as well as the sprouts and mix them well over and over again
  • Keep cooking and frying the mixture  
  • Now add one-cup water to it and let it boil and simmer. Do not cover with a lid.
  • Once the water has reduced add yogurt to it and mix it well
  • Cook for five minutes till done.

To Serve:
Garnish with chopped coriander and serve hot.

You may also consult a certified nutritionist to get a customized diet plan consisting of Indian breakfast recipes.

 

7 High Protein Breakfast Recipes You Must Try

1. Chia Pudding 
What a heavenly idea it is to start your day with a pudding. Chia seeds are highly beneficial for your health. Including them in any form will do a great good. So why not make a delicious and high protein pudding. 
 

Image Source: medpedia.framar.bg
Ingredients –
· ¼ cup cooked quinoa 
· 2 tbsp chia seeds 
· ¼ tsp vanilla essence 
· 1 tsp sugar (you can also use artificial sweetener)
· Pinch of cinnamon powder 
· ¾ cup almond milk (or any milk of your choice)
· Berries and nuts for garnishing 
Method –
· Mix all the ingredients together in a jar and stir together. Tighten the lid. 
· Place the pudding in the refrigerator for about 2 hours to set.
· Garnish with berries and nuts and dig in! 
 
2. Cheesy Scrambled Eggs 
Cheese and eggs are a match made in heaven. Give your usual scrambled eggs recipe a twist with a cheesy delight. Goat cheese adds a unique texture and gives the dish a delicious flavor. 
 

Image Source: Kary Osmond
Ingredients –
· 2 tbsp olive oil 
· 1 small onion, finely chopped 
· 3-4 eggs, lightly beaten 
· 100 g goat cheese, crumbled 
· 1 green chili, finely chopped 
· Coriander for garnishing 
· Freshly ground black pepper 
· Salt to taste 
Method –
· In a large pan add olive oil and sauté onions till soft. 
· Add green chili and eggs. Sprinkle salt and black pepper. Cook for 3 minutes. 
· Remove from heat and add goat cheese. 
· Garnish with coriander. 
· Serve hot with whole grain toast or multigrain muffin.
3. Bacon and Egg Sandwiches with Greens 
For all your bacon lovers, this sandwich is a great way to start your day. It is loaded with proteins and the healthy greens add the perfect crunch. Relish it with a cup of skimmed milk or fresh fruit juice for a wholesome meal. 
 

Image Source: cherryonmysundae
Ingredients –
· 4 strips bacon, sliced 
· 1 medium onion, sliced 
· 3 cloves garlic, finely chopped 
· 5 cups kale, steamed 
· 1 egg 
· 2 tbsp olive oil 
· Whole wheat toast/ Multigrain toast 
· 1 tbsp butter/ margarine 
· Freshly ground black pepper
· Salt to taste 
Method –
· In a pan, heat bacon until crisp. 
· Remove excess oil from the pan in a bowl. In the same pan add garlic and onions. Cover and cook for 5 minutes. 
· Add kale to the pan and sauté it with the onions. 
· Add salt and freshly ground black pepper. Mix cooked bacon into the kale and onion mix. 
· In a separate pan heat oil and break an egg into the pan. Cook until crisp from both sides. 
· Brush the toast with butter/ margarine. 
· Spread bacon and kale mix, top it with an egg and enjoy your healthy bacon and kale sandwich 
 
4. Mango Protein Shake 
Summer is the season of mangoes. Make the most of the season and enjoy this delicious fruit. Add it to your bowl of cereal or make a healthy mango shake to kick start your mornings. 

Image Source: Smartgroom.com

Ingredients –

· 1 cup mango, diced 
· Water 
· Mixed seeds for garnishing 
Method – 
· Blend all the ingredients in a blender until smooth. 
· You can replace water with skimmed milk to make your shake more filling. 
· Sprinkle any edible seeds of your choice – chia seeds, pumpkin seeds, flax seeds etc. as garnish and relish this healthy drink. 
 
5. Mediterranean Couscous Salad 
Couscous is a great source of protein. If you are bored of having the same old oats and cereal for breakfast, then you should definitely try this healthy high protein recipe. It’ll fill you up and give you the necessary vitamins and minerals. 

Image Source: Pinterest

Ingredients –

For Salad 

· 1 packet couscous 
· 1 cup cherry tomatoes, halved 
· 2 cups artichoke hearts, drained and chopped 
· 1 cup olives, pitted and chopped 
· ½ cup fresh basil, chopped
For Dressing 
· ½ cup olive oil 
· 2 tbsp lemon juice 
· 2 tsp oregano 
· 3 cloves garlic, minced 
· Freshly ground black pepper 
· Salt to taste 
Method –
· Transfer couscous into a large bowl and fluff with a fork. 
· Add tomatoes, olives, artichoke hearts, and basil to the bowl of couscous and toss gently. 
· In a small bowl whisk together olive oil, lemon juice, garlic, pepper, salt, and oregano. 
· Pour the dressing over couscous mixture and toss gently. Add more salt or pepper if desired. 
 
6. Skinny Fried Egg and Avocado on Toast 
When talking about healthy breakfast recipes, we cannot miss including the star – Avocado. It is full of heart healthy fats and antioxidants and is a rich source of protein. You can simply slice it on a toast and sprinkle some sea salt, or make a much fancy avocado breakfast recipe!

Image Source: simplegreenmoms

Ingredients –

· 2 eggs 
· 2 slices of whole wheat bread
· 1 small avocado 
· 1 tsp lime juice 
· Parsley for garnishing 
· Freshly ground black pepper 
 
Method –
· Make fried, sunny side up eggs and keep them aside. 
· Toast the bread. 
· In a bowl mash the avocado and add lime juice, salt, and pepper. Mix well. 
· Spread avocado mix evenly on toast and top it with egg. Season it with freshly ground black pepper and parsley. Serve hot. 
7. Berry Protein Smoothie 
You must have relished berry smoothies at a café, but did you know you can easily make a berry smoothie at home. They are packed with protein, healthy fats, and essential vitamins, making it a perfect start to the day. 

Image Source: finirecepti.net.hr​

Ingredients –

· 1 cup spinach 
· 1 cup mix berries, frozen 
· ½ cup low-fat plain yogurt 
· 1 tbsp walnuts 
· 1 tbsp flax seeds 
· Water (if required)
Method –
· Blend all the ingredients in a blender until smooth. 
· If you think the smoothie is too thick, you can add some water and blend it again. 
· Garnish with flax seeds and walnuts.
 
Starting your day with a boost of hearty healthy breakfast is a great choice. Include healthy foods and give your body the much-needed energy to take you through the entire day. Eating a breakfast high in proteins will give your energy for the entire day. Nutrition experts recommend that 20 – 25g of protein in breakfast is a good amount.

How To Use Protein Shakes For Weight Loss

Nowadays, people who are on a diet or want to lose weight are seen using protein shakes and weight loss shakes. Protein is an important nutrient that your body requires not only for muscle-building but for overall health & nutrition too. There are so many myths around protein shakes for weight loss. In this post, we try to clear all your doubts about how protein shakes can help you lose weight. 

What are protein shakes?
Protein shakes contain the powdered form of protein i.e. soy or whey, which is a by-product of the cheese making process. In most protein shakes additional flavoring is added, so that when it is mixed with water or milk it tastes like a milkshake. 

Image Source – bodybuilding.com

Each protein shake can contain a different type of protein. Each of these variants has their own characteristics. Some of the most common types of protein powders are –

1. Soy protein 
It is a plant based protein which contains all the essential amino acids. It also contains soy isoflavones, which have various health benefits. 
2. Whey protein
It’s a dairy based protein that gets quickly absorbed. Whey protein has all the essential amino acids. 
3. Hemp protein 
Hemp protein is a plant based protein. It is high in omega-3 and omega-6 fats, but low in lysine, an essential amino acid. 
4. Rice protein 
Rice protein is also a plant based protein. It is low in essential amino acid lysine. 
5. Pea protein 
It is a plant based protein low in non-essential amino acids cysteine and methionine. Some brands have a mix of proteins to complement each other’s amino acid profile.
 
 

Image Source – vitacost

Does protein shake help in losing weight? 
When the quantity of protein is increased in the diet, it may reduce appetite which will ultimately lead to decreased hunger pangs. But diets that include only protein shakes for weight loss work because you are reducing the number of kilojoules (calories) consumed in a day. 
Experts say that it isn’t the protein in the shakes that leads to weight loss. Since you’re consuming fewer kilojoules by cutting down on carbohydrates, it causes indirect weight loss. Diets that include only weight loss shakes or protein shakes will show a dip in your weight in the initial days. This is caused due to the water loss in the lean tissue. It is very important that you take a balanced diet while losing weight, even if you’re consuming protein shakes. High-protein shakes when replaced by fresh fruits and vegetables can make your body devoid of essential minerals and vitamins. These protein shakes are a great way to add extra protein to your diet. But keep in mind that excess of protein shakes will add up to the total calories.

Protein shakes reduce appetite 
If you consume protein shakes regularly, you’ll notice that these shakes tend to decrease your appetite. It is basically done in 2 ways –
  1. These shakes increase the level of appetite reducing hormones (GLP-1, PYY and CCK) and reduce the level of hunger hormones (Ghrelin 5, 6, 7, 8, 9). 
  2. Protein makes you feel full for longer. When you feel full, you tend to eat less. 
Both these methods help in weight loss in direct or indirect ways. If you’re trying to lose weight, it is recommended that 20g per shake is sufficient to reduce hunger. 
A study was conducted and the results showed that participants who have high-protein breakfast tend to consume up to 135 fewer calories in the latter part of the day. 
In another study, it was concluded that increasing the protein intake from 15% to 30% of total calories helped participants consume 441 fewer calories per day without deliberately trying to reduce the portions of meals. 
Two Shakes a Day Diet Plan 
If you’re planning to lose weight, then the two shakes a day diet plan can be beneficial for you. Here’s how it works. 
  1. Drink 2 high-protein, low-carb shakes in a day.
  2. Give your shakes a boost of health with added veggies and fruits.
  3. In addition to these shakes, you can have 3 small meals (snacks) in a day to keep your calorie count to 500 less per day than your break-even calories.
  4. This will help you lose about one pound in a week. Don’t forget to exercise at least three times a week for added benefit.

Image Source –builderbody.ru

Protein shakes help increase metabolism 
A faster metabolism is something we all dream of, especially when trying to lose weight. Higher protein intake may give your metabolism a boost which would help you burn more calories per day. 

So how does it work? 
When you take a high-protein diet and it is combined with strength training, it helps you build muscles. This helps you burn more calories because muscle always burns more calories than fat. Protein can also increase metabolism because a lot of energy is needed to digest and metabolize it. This phenomenon is popularly known as Thermic Effect of Food (TEF). One should remember that the ability to gain muscle during weight loss diet depends upon a number of muscles you already have. When you are on a weight loss diet, there are chances that you lose muscle which can ultimately cause slowing of your metabolism. This makes it easier to regain all the lost weight. The solution to this is an intake of high-protein shakes combined with core strength training. 

Protein shakes for weight loss
Research shows that high-protein shakes help you reduce more fat, especially around the belly area. Protein shakes is an easy way to increase your daily protein intake, which can help boost fat loss. 
Once you have lost weight, it is essential to maintain that weight. A lot of times it is seen that even after a strict workout the person tends to regain the lost weight. Protein shakes may help prevent weight regain after weight loss. Protein’s effect on appetite, muscle building, and metabolism is the secret to you maintaining the weight even after losing it. Various studies have validated this theory. 
  • A group on high protein diet regained only 9% of the lost weight, whereas the group on low protein diet regained 23% of the lost weight. 
  • Participants who were given supplements felt full even after meals and regained 50% less weight 6 months later, as compared to those who weren’t given supplements. 

Deciding what type of protein is best for you and how much should be taken works best when you consult a certified nutritionist. Trust an expert’s advice and you’ll be on the right track. It is also recommended that, in the case of any ongoing medical condition, you should consult your doctor before taking any form of protein shakes.

7 Goji Berries Benefits You Must Know About

Off late Goji berries have become really popular. They have been a part of Chinese medicine for over 2000 years. Goji berries, which are also known as wolfberries are small red colored berries native to Asia. 

In fact, it is rightly said that goji berries are one of the healthiest berries. Some of the important goji berries benefits arise from the fact that they are low in calories, high in antioxidants, and a good source of fiber. The other good thing about these berries is that they are fat-free, so you can enjoy some guilt free snacking. They contain a wide range of polynutirents, trace minerals, and vitamins. This is the reason that goji berries are often called superfood berries. 

Legend says that goji berries were eaten by ancient monks in the Himalayas thousands of years ago and these berries helped them achieve better health, energy, and stamina. 

(Source – healthline)
You can eat goji berries in raw, dried, or in powder form. There are various goji berries benefits not just for your health, but also for your skin. 
 
Who Should Avoid Goji Gerries? 
Always talk to your doctor before including Goji Berries in your diet
 
You should avoid consuming goji berries if you –
  • Are pregnant (it can cause miscarriage) or are breastfeeding 
  • Have low or high blood pressure 
  • Are allergic to the fruit 
  • Have low blood sugar levels 
  • Use blood thinners 
Excess of intake of goji berries can lead to vitamin A toxicity, so you need to limit your intake. ¼ cup goji berries fulfill 34% of your vitamin-A intake. 
 
7 Goji Berries Benefits
 
1. Rich in Antioxidants 
Like various other berries, goji berries are also a rich source of antioxidants that help promote immune health. It also protects the body from oxidative damage and inflammation caused due to free radicals. Goji berries are also known for the excellent ability to reduce oxidative stress. 
 
1 serving of goji berries has 4g of protein and 18 different amino acids. It also serves 20 other trace minerals like – zinc, iron, phosphorus, and vitamin B12. 
 
Sprinkle them on top of your cereal in breakfast or prepare a smoothie using muesli, goji berries, and yogurt to give your body a power-packed punch of nutrients. 
(Source – healthline)
 
2. Great for Skincare 
One of the important benefits of goji berries is that it is very good for skin. So, if you want skin that is naturally glowing and radiant, then including products enriched with the goodness of goji berries will be greatly beneficial. 
  • Healthy Glow – These berries are rich in beta carotene which gives your skin a healthy glow. Eating foods (in moderate amounts) rich in beta carotene will give your skin a radiant glow. 
  • Offers Sun Protection – Have you ever heard the phrase ‘eat your sunscreen’? It means eating certain foods that naturally equip your skin with the ability to block harmful UV rays. Eating goji berries will protect your skin from sun damage. 
  • Reduces Inflammation – Goji berries are beneficial in reducing skin inflammation – eczema, psoriasis, and rosacea. If you have acne inflammation, including goji berries in your diet will soothe redness. 
  • Boosts Collagen Production – Goji berries are known for their high vitamin C content. Vitamin C encourages collagen production in the skin, protects skin from oxidative stress, and maintains skin’s elasticity. 
 
If these aren’t enough reasons to relish goji berries, here are some more goji berries benefits for you: 
  • Help keep skin moisturized 
  • Improve skin tone 
  • Delay onset of wrinkles and fine lines 
  • Have anti-fungal properties 
  • Have strong anti-bacterial properties 
 
Goji Berry Face Mask 
Soak 3 goji berries in 2tbsp water. After 15 minutes mash them to make a smooth paste. Add ½ tbsp raw honey and mix well. Apply all over your face and let it dry for 15 minutes before you wash it off with lukewarm water.  Use regularly to give your skin a youthful boost. 
 
3. Boosts Immunity 
Goji berries help boost immunity and provide protection against the flu. In fact, a strong immune system and flu protection go hand in hand. The vitamins in goji berries help increase and support immunity. 
Just like blueberries and raspberries, goji berries also have a high content of antioxidants, vitamin A, and vitamin C. These are two key ingredients in building immunity and preventing common illnesses like cold, flu etc. Because of the beneficial compounds present, goji berries promote anti-tumor and antioxidant activities in the liver, brain, digestive tract, and reproductive system. Recent studies suggest that goji berries show anti-tumor properties against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis. 

Homemade Goji berry Tea 

Make goji berry tea by steeping 5 goji berries in 1 cup boiling water for 15 minutes. Sip it while watching your favorite TV show or reading a magazine and give your body all the goodness of goji berries. 
(Source – LiveStrong)
 
4. Detoxify the Liver 
To protect and detoxify your liver, you should add goji berries to your diet. These berries along with other traditional herbs like licorice, ganoderma, gynostemma, and pentaphylla are used in many liver cleansers. Adding goji berries to soups and porridge recipes, especially for sick people will help them recover well. 
 
There are numerous benefits of goji berries for liver health. They not only help improve the liver and kidney meridians to restore strength, but also help with general vitality, and well-being. Goji berries are also considered good for cleansing the blood and beneficial for removal of kidney stones too.
 
5. Help Stabilize Blood Sugar Levels 
If you have fluctuating blood sugar levels and crave sweets, then goji berries can be a great solution. Goji berries can help –
  • Alleviate insulin resistance
  • Improve sugar tolerance 
  • Recover insulin producing cells 
  • Lower blood sugar levels 
In addition, these berries also help control the release of sugar into the bloodstream, thus, preventing spikes and dips which are a big problem in balancing blood sugar levels. 
Make sure you talk to your doctor before including goji berries in your diet, especially if you have low blood sugar levels. 
 
6. Boost Fertility 
It is believed that consuming goji berries is beneficial for the reproductive system and boosts fertility. They are used to increase sperm count and vitality of sperm. Evidence shows that goji berry helps in treating female infertility in patients with premature ovarian failure and inability to ovulate normally. 
 
A study done in China showed that goji berries –
  • May help protect against testicular tissue damage induced due to heat exposure 
  • Raise antioxidant activity in reproductive system 
  • May aid in raising sexual hormone level 
(Source – The Telegraph)
 
7. Promote Eye Health 
 Goji berries are known to protect eyes from age related damage like macular degeneration – leading cause of blindness in older adults. Because of their high antioxidant content, especially zeaxanthin, these berries are beneficial for vision. They also help prevent damage from UV rays free radicals, and other oxidative stress. 
 
A study also found that goji berries protect the retina and the antioxidants act as a natural treatment for glaucoma. 
 
Goji Berries Side Effects
It is recommended that you must take these berries in limited quantity. Some of the goji berries side effects include –
  1. Interacting with diabetes medicine 
  2. Can lead to hypertension 
  3. Bad for those who have pollen allergies 
  4. Can increase blood flow in the body 
  5. Increases energy levels making you hyperactive and restless 
  6. Can interfere with sleeping pattern
  7. Can cause dizziness
  8. Can cause digestive disorders and indigestion 
  9. High selenium content of goji berries is not suitable for pregnant women and can cause serious birth defects. 
A consultation with a health expert or a certified nutritionist is always advisable.  

5 Home Remedies For Hair Fall & Hair Loss

Owing to the erratic lifestyle, stress, lack of proper diet, and environmental damage we all face hair fall. Some have it more than the others, but none of us can avoid it. It is a common problem in both men and women. Genetics do play a vital role in hair fall. But it is important that your take care of your hair health via diet, supplementation and various remedies.

Using supplements and getting treatments done is one option. But make sure you do it under professional guidance. Apart from taking supplements and going in for treatments, it is a good idea to try some easy home remedies for hair fall.

(Source – Prevention)
Note – Make sure you do a patch test before using any of these home remedies.
Hair Loss Causes
Some of the most common causes of hair loss are –
  1. Anxiety
  2. Unhealthy eating habits
  3. Inadequate sleep
  4. Protein deficiency
  5. Split ends
  6. Ageing
  7. Illnesses like thyroid, diabetes etc.
  8. Excessive smoking
  9. Genetic causes
  10. Anemia
  11. Damage due to harmful chemicals (hair colors)
  12. Damage due to heat tools
  13. Vitamin B6 deficiency
  14. Folic acid deficiency
  15. Hormonal imbalance
Home Remedies for Hair Loss
Read on to find 5 easy and effective home remedies for hair fall. 
1. Oiling your hair
As cliché as it sounds, a traditional massage can do wonders for your hair. Since everyone has different hair type, you would know best which hair oil suits you. Coconut oil is one of the most preferred hair oils, but you can use olive oil, argan oil, almond oil or a blend of various oils.
Heat a little coconut oil and massage your scalp and head on a weekly basis for healthy nourished hair. You can also use coconut milk as a conditioner. Coconut is rich in essential fats, minerals and proteins which strengthen your hair and reduce hair fall.
2. Egg protein 
Egg is full of protein, a highly beneficial ingredient for your hair. It encourages hair growth, makes your hair smooth and shiny, and provides all the nourishment it needs. The B vitamins and essential nutrients present in egg are optimum for hair health.
Egg Hair Pack –
Whip 2 egg yolks. Add to it ½ cup thick coconut cream + 2 tbsp olive oil. Apply this paste on your scalp and allow it to dry for 30 minutes. Wash it off with a mild shampoo. Use it once a week and you’ll notice your hair looking shinier and voluminous.
(Source – himag.com)
3. Aloe Vera Goodness
Aloe vera is rich in antioxidants and when applied to hair, it is a great source of moisture for your hair. Aloe vera also balances the pH levels of your hair and scalp. It penetrates deep into the roots and promotes hair growth.
Extract the pulp from a leaf, or use organic aloe vera gel. Rub it into your washed hair. Massage onto your scalp in circular motions. Leave it for 15 minutes and rinse it off with water.
Aloe Vera Hair Pack –
Mix 4 tbsp aloe vera gel + 2 tbsp olive oil + 1 tbsp organic honey + 2 tbsp castor oil to form a smooth mixture. Apply it all over your hair, starting from roots to tips. Let it sit for 30 minutes, and then wash off with a mild shampoo.
You can use this pack twice a week. It will deeply condition your hair, leaving hair soft and silky.
4. Fenugreek Seeds for Healthy Hair
Fenugreek seeds or methi seeds are a common kitchen ingredient. They enhance hair growth and help rebuild hair follicles. Using a fenugreek hair mask will reduce hair fall and will make your hair shiny and strong.
Fry fenugreek seeds in coconut oil. Cool and strain the oil. Apply it on your scalp by gently rubbing at the roots.
Fenugreek Hair Packs –
Soak 2 tbsp fenugreek seeds in water overnight. The next morning make a fine paste. Add 4 tbsp curd and 1 egg white. Blend well and make a smooth mixture. Apply all over your hair. Leave it for half an hour. Wash off using a mild shampoo.
(Source – makeupandbeauty.com)
5. Henna as a Natural Hair Conditioner 
Since ancient times henna is being used as a natural hair conditioner. It has properties to strengthen your hair from the roots. When combined with other ingredients, henna works wonders for your hair.
· Take 250g mustard oil and add 60g henna leaves to it. Boil this mixture until the leaves are burnt and strain the oil.
· Massage your scalp with this oil on a weekly basis
Henna Hair Pack –
Mix 1 cup henna powder + ½ cup curd to form a smooth paste. Apply this to your hair, allow it to dry and then wash off with cool water.
Hair Packs for Hair Fall
Here are 5 other effective hair packs that will help reduce hair fall.
1. Amla Hair Pack 
Amla or Gooseberry is very effective in reducing hair fall. It is a rich source of Vitamin C, nourishes your hair and gives them a natural shine. Since it is also full of antioxidants, amla can reverse the damage caused by hair fall.
· Mix 2 tbsp amla juice or amla powder with 2 tbsp lemon juice to form a smooth paste.
· Apply all over your scalp and leave it to dry.
· Rinse it off with lukewarm water.
You can also use amla juice with shikakai powder to make a paste. Apply it all over your scalp, let it dry for 15 minutes and then wash off. Don’t use shikakai if you have dry hair.
(Source – Stylecraze)
2. Onion Hair Pack
Applying onion to your hair may not sound tempting, but it is a great ingredient for your hair. Onion is a rich source of sulphur which promotes hair growth. Using onion with an essential oil or honey in a hair pack will help you reduce hair fall. Use this hair mask once a week regularly and you’ll notice your hair looking healthier and thicker.
Blend 2 onions into a smooth paste. Add 4 tbsp coconut oil and a few drops of any essential oil of your choice. Apply the mixture to clean moist scalp and let it dry for 30 minutes. Wash it off with a mild shampoo.
3. Potato and Honey Hair Pack 
Potatoes are rich in potassium, iron, and Vitamin C. All of these ingredients are essential in maintaining hair health. Deficiency of potassium can be a cause of hair loss.
Blend one potato to make a smooth paste. Add 1 tbsp honey and mix well. Apply the mixture on your scalp and hair and leave it for about 30 minutes. Wash off with a mild shampoo.
4. Hibiscus Hair Pack
The beautiful hibiscus flower works wonders for your hair. Using hibiscus powder in hair packs will reduce hair fall. It prevents premature graying of hair, encourages hair growth, and prevents split ends as well. You can use this hair pack once a week
Mix 4 tbsp hibiscus powder + ¼ cup curd + 2 tbsp almond oil/coconut oil to form a smooth paste. Apply evenly covering your hair and scalp. Allow it to sit for 15 minutes and then wash off with cool water.
(Source – Yabibo)
5. Licorice Hair Pack
Licorice or mulethi as it is commonly known as, is a great ingredient for your hair. It is enriched with healing properties to soothe your scalp and eliminate scalp related problems like – flakiness, irritation, dandruff etc. A licorice hair pack will not only nourish your hair, it will also promote hair growth and maintain scalp health.
Add 1 tbsp ground licorice root powder (mulethi powder) + 1tsp saffron to 1 cup milk. Apply this mixture to balding patches before going to bed in night. Let it stay overnight. In the morning wash it off with a mild shampoo.
Hope these tips help your reduce hair fall. Remember to follow them regularly to see a visible change.
Also eating a healthy balanced diet will make a huge difference. You should include foods good for hair growth in your diet. Stay hydrated and drink at least 8 -10 glasses of water every day. Some people also take supplements. Don’t forget to talk to your doctor about hair supplements before you take them.

8 Homemade Protein Bar Recipes You Must Try

What Is A Protein Bar?

Protein bars are on-the-go snack bars that are rich in proteins and low on carbs. They, however, do provide an array of vitamins and minerals that add to the long list of protein bar benefits. They lend instant energy and help keep the body satiated for longer durations. Workout protein bars are aimed at fighting mid-workout hunger pangs and can also be used to keep one from binge eating. 

If we look at protein bar nutrition, then, the bars that are rich in high-quality proteins such as animal proteins or soy proteins, supplement the diet with essential amino acids and help build as well as maintain vital muscle mass. They also help to strengthen immunity and enhance red blood cells. Protein bars are great for bodybuilders, athletes, and sports persons as they aid cell repair and help the body recover from wounds and tissue damage. They promote the body’s hormonal and enzyme function as well.

You can easily carry a protein bar in your workout bag and use it as a mini-meal replacement. If chosen wisely based on the right ingredient-mix, the calories in protein bars can be easily regulated to support your fitness goals, especially when you are on a weight loss diet plan.

Why go for homemade protein bars?

Other than the fact that store bought protein bars work out to be very expensive considering you are going to need one everyday; they are also not that nutritious. Laden with sugar and carbs they are actually not protein bars in the true sense. On the other hand, homemade protein bars are not only healthier they are also easy to make and quite economical. You can pick the best quality ingredients, have the right proportion of nutrients based on your fitness goals and make them in batches to last you the whole week. Make a fresh batch for the next week and you are good to go.

Image Source: Wannabite.com

8 Best Homemade Protein Bars

Here are some great homemade protein bar recipes. These low carb low sugar protein bars recipes give you some super delicious, easy to make bars, perfect to store at room temperature and enjoy as quick workout snacks whenever you feel the need.  

To make the perfect protein bars here are some mandatory requirements – 

  • Protein powder and flour base – To make the base of your bar you need to select your kind of protein powder and a flour type to mix it with. Select a flour that you can consume raw or slightly toasted. A good example would be coconut, almond or oats flour. 
  • Binding liquid – Milk or cream is good to bind your dough with. Good examples would be  – coconut milk, cow’s milk, or almond milk. 
  • Wow surprises – These can be nuts, nutty butter, dried fruits, berries, and more. Stuff that you would love to bite into and that lends your bars that flavorful boost. 
  • Yummy coating  – this is optional, although a dark chocolate coating does away with the need to add extra sugar. It also offers a burst of antioxidants for that additional benefit. 

1. Blueberry Protein Bar

Ingredients (Makes 15 Bars)

  • Whey protein powder – ½ cup
  • 1+1/2 cup oats
  • Nuts – pistachios, flaxseed, walnuts, sunflower seeds – ½ cup each
  • Almonds – ¾ cup
  • Blue berries – ½ cup
  • Honey – 1/3 cup
  • Applesauce – Unsweetened – ¼ cup
  • Almond butter – 1 cup

How To Make

  • To make this homemade protein bar, the whey powder acts as a good binding agent.
  • Mix all the dry ingredients together in a bowl and knead lightly
  • Melt the butter in a separate pan and pour overt the mixture.
  • To it also add the applesauce and the honey
  • Mix again. You will see that the batter will come together and hold well.
  • Now shape out the bars
  • Freeze for 30 minutes and you are good to go
  • These are great breakfast bars or early morning snacks

 

2. Coconut and Vanilla Bars

Ingredients (Makes 6 Bars)

  • Vanilla Whey – 1 cup
  • Flaked coconut – ½ cup
  • Milk – ½ cup
  • Coconut flour – ½ cup
  • Melted Dark Chocolate  – 50-60 grams 
  • Make the dough by mixing the whey and coconut flour with the milk. If your batter is too sticky add some more flour to get the right consistency.
  • Add in the flakes as the chewy bits.
  • Now start shaping your mixture into small bars 
  • Now melt some chocolate in a double boiler 
  • Dip each bar in the melted chocolate in a way that it coats the bars well
  • Place on a tray covered with cling film
  • Once all bars are done, freeze them for 30 minutes
  • Take them out and wrap in cling film individually or store in a jar at room temperature

 

3. Strawberry Protein Bars

Ingredients (Makes 6 Bars)

  • Unflavored whey protein powder – 60 gms
  • Unsweetened almond milk – 60 ml
  • Shredded coconut – 60 gms
  • Dried strawberries – 60 gms
  • Vanilla essence – ½ tsp
  • Dark chocolate  – 80 gms

 How To Make 

  • Put strawberries in a mixer and finely grind
  • Mix the whey, almond milk, shredded coconut, and dried strawberries together. 
  • Knead them lightly so that they stick together
  • Add vanilla essence and mix again
  • The batter is ready to shape into bars 
  • Once you make the bars, coat them with melted chocolate and let them cool and set on a cling film

 

4. Goji berry and Orange protein bars

Ingredients (Makes 5 Bars)

  • Vanilla whey or unflavored powder – 1 cup
  • Almond powder – ¾ cup
  • Goji Berries – ¾ cup
  • Coconut flour – ¼ cup
  • Milk – ½ cup
  • Vanilla essence – 1tsp
  • Orange rind – 1tsp
  • Chili powder – 1 tsp
  • Melted Dark Chocolate  – 30 grams

 How To Make

  • Mix in the whey, almond powder, Goji berries, coconut flour, vanilla essence and milk in a bowl
  • Knead them all together lightly to make the batter for the bars
  • Put in the chili powder and the orange rind for added flavor
  • Now shape the batter into bars
  • Melt some dark chocolate 
  • Dip each bar in the melted chocolate in a way that it coats the bars well
  • Place on a tray covered with cling film and freeze for 30 minutes before storing at room temperature

 

5. Red Velvet Protein Bars

Ingredients (Makes 4 Bars)

  • Vanilla whey or unflavored powder – 1 cup
  • Coconut flour – ¼ cup
  • Coconut Milk – ½ cup
  • Cooked and grated beets – 2 small sized
  • Pumpkin seed butter – 1tsp
  • Melted Dark Chocolate  – 40 grams 

How To Make

  • Mix in the whey, coconut flour, beets, butter, and coconut milk in a bowl
  • Knead them all together lightly and shape the batter into bars
  • Dip the bars in melted chocolate to coat completely and let it cool in the refrigerator
  • After half an hour the bars are done and ready to store at normal temperature.

 

6. Chocolate and Oats Protein Bar

Ingredients (Makes 4 Bars)

  • Oats – 1 cup
  • Soy protein powder – ½ cup
  • Cocoa powder – ¼ cup
  • Unsweetened shredded coconut – ½ cup
  • Pitted dates – 2/3 cup
  • Brown rice syrup – 6 tsp
  • Vanilla extract – 1 tsp    
  • Salt – ½ tsp

 How To Make

  • Take the oats and grind them in a grinder
  • To the powdered oats add whey and cocoa powder and mix them well
  • Soften the dates by dipping in brown rice syrup and blend them in the blender with salt till a thick paste forms
  • Now blend in the powder mixture
  • Add the shredded coconuts to the mixture.
  • Spread it onto a sheet of butter paper and roll it out 
  • Cut out the bars and put them in the refrigerator for five to six hours to firm up and set
  • These bars must be refrigerated at all times

 

7. Crunchy Ginger Vanilla Protein Bars

Ingrediants (Makes 5 Bars)

  • Rolled Oats – 1 cup
  • Protein Powder – 2 scoops
  • Crushed Corn Flakes or Oats – ½ cup
  • Chopped Almonds – ½ cup
  • Shredded coconut – ¼ cup
  • Fine chopped, crystallized ginger – ½ cup
  • Almond butter – 1/3 cup
  • Honey – ¼ cup
  • Coconut Milk – 2 tbs 
  • Pitted, chopped dates – ½ cups

How To Make

  • To make these bars preheat your oven to 180 deg. Cel.
  • In a large bowl mix the oats, cornflakes, ginger, almonds, and shredded coconut
  • Take a saucepan and add the honey, coconut milk, dates, protein powder, and butter to it
  • Heat over slow flame
  • Once the mixture is done, pour it over the dry ingredients and mix well
  • Grease a baking tray and press down this mixture into it
  • Place the tray in the preheated oven and bake at 180 degrees for about 20 minutes
  • Once done, cool the mixture and then cut into bars
  • The bars can be stored at normal temperature
  • These homemade protein bars work well as breakfast snacks and post-workout bars

 

8. Granola Bars

Ingrediants (Makes 12 Bars)

  • Rolled oats – ½ cup
  • Protein powder – ½ cups
  • Rice crisp cereal – ½ cup
  • Natural peanut/almond butter – ½ cup
  • Honey – ½ cup
  • Vanilla extract – 1 tsp
  • Salt to taste

How To Make

  • Grind the oats to a fine powder in a mixer
  • Take a large bowl and mix the oats powder, rice cereal, salt, and protein powder 
  • Add the butter, honey and vanilla extract to the mixture and stir well 
  • If the mixture crumbles, add some coconut or almond milk to it to bind
  • Press it into a greased pan to set in place and firm up
  • Once it sets cut into bars and garnish with melted chocolate drizzle for taste and visual charm

Variations – As a great twist to the recipe, you can use chocolate whey protein powder instead of your regular protein powder and replace honey with maple syrup. You can also add nuts and chocolate chips to the mixture before setting. If you are not allergic to peanut butter and love its taste, it makes a wonderful alternative to almond butter in this recipe. 

What to keep in mind when making homemade protein bars?

  1. Total calories – based on your fitness goals keep in mind the calories the bar is contributing. For those on a weight loss diet, a daily protein bar laden with calories might not be a good idea, however, for those looking to build lean muscle it works out just brilliantly. So choose your ingredients wisely.
  2. Protein to carb ratio – keep an eye on the ratio of proteins to carbohydrates in your homemade protein bar. A 2:1 ratio of proteins to carbohydrates generally works well for those looking at weight loss. Remember, a protein bar has more proteins than carbohydrates. 
  3. Sugar and fat content – To derive maximum protein bar benefits it is always better to keep the sugar and fat content low in your protein bar, as most ingredients will be naturally sweet. Artificial sweeteners may lead to bloating and acidity. 

All these homemade protein bar recipes discussed here are really simple and barring a couple, they do not even require cooking time. So go ahead and opt for these low carb low sugar protein bars recipes and lend a boost to your health and fitness goals.