Health Tips

General health tips include tips to keep healthy & lose weight.

What is a healthy life? A life where you have no disease condition or a life where your body is doing physically good,

or a life where your mind is at peace or a life where you have a social circle and well-being?

 

 

Well to answer this question, you should analyze your life and think about what actually health is.

 

 

Health as defined by WHO as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

So that means, health is not only just being free of a disease condition, but in order to be healthy, one must be sound physically, mentally, and socially.

 

 

Health tips not only include what one should eat and not to eat, but it also includes the practice to attain a complete state of health.

 

 

If you are doing well physically and mentally but not consuming the required amount of nutrition that your body requires,

you will not be able to achieve your health goal to the fullest. Physical activity, mental health, social well-being, and dietary habits go hand in hand to live a healthy life.

 

 

Health tips will provide you with an outlook of how you can be healthy by putting in just a few efforts and making your health a priority.

 

 

Because if your body is in a state of health, you will be in a state of overall well-being. So choose yourself and your health over anything else!

 

HOW TO PREPARE VEGETABLE SOUP

By / Health Tips, Healthy Recipes, Soups, Weight Loss Recipes, Winter Recipes

The vegetable soup is easy, healthy, and delicious. Indian vegetable soup is super quick to make. It just takes 20 minutes from start to finish to make a large pot of flavorful and hearty soup. The vegetable soup can be made with any vegetables of your choice. The taste and flavor of the soup depend on the vegetables and spices used, so make the right choices.

The vegetable soup is made almost every day in the winter, and it is so damn healthy and comforting! It is a bit mild taste-wise, so you can always add more pepper or chili flakes for that kick.
Also, you can add croutons too! So go give this one a try and thank me later.

INGREDIENTS FOR VEGETABLE SOUP

  • Chopped Onion – 1
  • Carrot – 1/2
  • Lots of French Bean
  • Some Broccoli
  • Beetroot – 1/2
  • Garlic Clove 2-3
  • Ginger -1/2 Inch
  • Lots of Drumstick
  • Salt as per taste
  • Ghee 1 Teaspoon
  • Water 2- 2½ – Cups
  • 1/4 – Teaspoon black pepper powder

METHOD FOR VEGETABLE SOUP

  • Wash and peel carrots, drumsticks, and beetroot, and cut into equal pieces.
  • Take ginger and garlic clove.
  • Take green bean, onion and broccoli cut them into medium size pieces.
  • Add all the ingredient in to the cooker.
  • Now add 2 and 2½ glass of water in a pressure cooker and ½ tsp salt and ghee.
  • Pressure cook it until 2 whistles.
  • After completing the cooking time let it cool completely.
  • Collect and grind cooked vegetables with the help of a hand blender. Don’t blend it too much. Just slightly is good.
  • Strain the mixture using a strainer. Separate the pulp nicely. Add little water and separate the pulp as much as possible.
  • After straining the pulp and adding tadka to the vegetable soup, heat some oil in the kadhai and sprinkle garlic cloves.
  • Transfer the drumsticks stock to a pan and bring this stock to a boil.
  • Healthy vegetable soup is ready to serve.

MACROS (1 BOWL SOUP)

Protein : 3.8g

Fat : 3.6g

Carbohydrate : 16.6g

Calories : 111kcal

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.

HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

By / Health Tips

TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG) ; The low-glycemic index bread without eggs has an effect on blood sugar levels, and this form of bread is known as low-glycemic index bread without eggs. The low-glycemic index bread without eggs just takes 30 to 45 minutes But processed bread has a higher glycemic index than the other breads that contain carbohydrates. However, there are differences in bread types. Whole-grain breads are generally lower on the glycemic index and higher in minerals and fiber.

  • Blood sugar levels: People with diabetes or those trying to avoid blood sugar spikes can benefit greatly from low-glycemic bread, which helps to keep blood sugar levels consistent. It avoids blood sugar spikes and crashes by slowing down the digesting process, which results in more even energy levels throughout the day.
  • Nutritional value: This low-glycemic bread may contain wholesome ingredients like seeds, nuts, or lentils.
  • Digestive well-being: Low-glycemic bread’s high fiber content helps to maintain a healthy digestive system and ward off constipation.
  • Weight control: Eating bread with a low glycemic index can help maintain a healthy body weight. Its increased fiber content and slower rate of digestion make you feel satisfied for longer, which lowers the chance of overeating and encourages more control over your appetite.

INGREDIENTS TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Almond Flour : 1/2 Cup
  • Ground Flax Powder : 1/4 Cup
  • Coconut Flour : 1 Cup
  • Psyllium Husk : 1/3 Cup
  • Chia Seeds : 2 Teaspoon
  • Baking powder : 1 Teaspoon
  • Salt : 1/2 Teaspoon
  • Olive Oil : 2 Tablespoon
  • Apple Cider Vinegar : 2 Tablespoon
  • Lukewarm Water : 2 ¼ Cups

METHOD TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Firstly turn the oven on to 350°F (180°C); fan mode is more efficient and quicker or bake using the standard mode.
  • Measure all your ingredients carefully in grams and mix all the dry ingredients together in a large mixing bowl and add apple cider vinegar and lukewarm water (cold water won’t activate the fiber in the flour, and the ingredients won’t bind)
  • Mix initially with a spoon. As you proceed, it will become less liquid. The dough is moist, and work the dough with your hands, pressing and squeezing it until a ball is formed. Therefore, we will get final product.
  • To allow the fiber to absorb all the water and keep the ingredients together, form a ball of dough and place it on the worktop for ten minutes.
  • Now Roll into a bread loaf form. Avoid pressing the dough too firmly and Line the prepared loaf pan with parchment paper and place the bread there.
  • If there are cracks in the top, you can repair them by moistening your fingertips with water and rubbing the bread’s surface. Optionally garnish with 1 tablespoon of sesame or poppy seeds.
  • For 45 minutes, bake on the lowest rack in the oven. On the other hand, bake for an additional 15 minutes on the middle rack. If the loaf begins to turn brown, you can cover it with a sheet of foil.
  • To test the bread’s texture, stick a skewer in the center. It should come out mostly or entirely free of crumbs.
  • After that take it out of the oven and let it cool for an hours on a rack and hence low-glycemic index bread is ready.
  • At Last serve directly as sandwich bread topped with cheese, butter, avocado, spinach, lettuce, or chicken.

MACROS (1 SLICE OF BREAD)

Protein : 2.6g

Fat : 2.1g

Carbohydrate : 3.6g

Calories : 68kcal

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.

How to make Almond Milk using Almond Butter

CAULIFLOWER RICE

By / Health Tips

Cauliflower rice is the ideal quick and light side dish, and no one misses the carbs! You can serve this vegetarian rice with any protein you choose—chicken, shrimp, whatever—and call it dinner. You can cook it in a skillet or wok, or roast it on a sheet pan in the oven. The oven version is excellent and nutty; the skillet version is speedier and has a texture similar to rice. They’re both delicious. Variations on Cooked Cauliflower Rice Finish with fresh lemon juice and herbs. At the end, add the lime juice and garlic. In place of salt and pepper, substitute your favorite spices. To give it an Asian flavor, add soy sauce. It’s really simple to make riced cauliflower taste wonderful. It has a neutral flavor, so you can season it with other ingredients to vary how it tastes. As previously stated, the simplest method is to sauté it with a little onion and garlic. You can also use it in any dish that calls for cauliflower rice. Here are some of my favorite recipes that use cauliflower instead of rice. Cooked cauliflower rice  or raw riced cauliflower rice can be stored in the refrigerator for up to 4 days and used in other recipes. Or freeze it in a freezer bag for up to three months in an airtight container. Reheat in the microwave, oven, or on the stove.

INGREDIENTS

One huge cauliflower, divided into pieces

One tablespoon of olive oil

1/4 tablespoon of finely chopped garlic

3–4 bulbs of coarsely chopped spring onions

7-8 french beans, cut coarsely

One medium carrot, cut finely

¼ little red bell pepper, cut finely

¼ cup coarsely sliced yellow bell pepper

Half a tablespoon of soy sauce

crushed peppercorns for black tea

Add salt to taste.

tbsp of vegetable stock

Three teaspoons of vinegar

2–3 chopped spring onion greens

Spring onion greens, sliced, as a garnish

PREPARATION

1. Place cauliflower florets in a food processor and coarsely process. Place aside. 2. In a nonstick pan, heat the olive oil and sauté the finely chopped garlic. Sauté the spring onion bulbs until transparent.

3. Stir in the French beans and carrot. Cook for around 1-2 minutes.

4. Add the chopped red and yellow capsicums and sauté thoroughly. Cook for around 2-3 minutes. 5. Toss in the cauliflower, soy sauce, crushed black peppercorns, and salt. 6. Stir in the vegetable stock. Cook for 2-3 minutes, covered. 7. Stir in the vinegar. Toss in the chopped spring onion greens and remove from the heat. 8. Transfer to a serving basin and top with spring onion greens. Serve immediately.

Blueberry-Strawberry Smoothie

By / Health Tips

Blueberry-strawberry smoothie includes simple ingredients like frozen strawberries, blueberries, and almond flour used to make this refreshing drink. Cream or Greek yogurt adds a pleasing texture. It tastes incredible—thick and creamy. If you add paneer or cheese to it, it can be a great post-workout drink for you as well. The term “smoothie jar” refers to a smoothie that is essentially served in a jar, has a significantly thicker consistency, colorful and flavorful.

Today’s strawberry blueberry smoothie is going to become your new favorite smoothie recipe if you enjoy fruity, satisfying, and nutrient-dense drinks with a short, simple ingredient list! Breakfast in a Blueberry-strawberry smoothie is perfection. It’s attractive, tasty, and has the “Smoothie effect,” which is the excitement of opening a jar to find hidden wealth. They are typically topped with an abundance of your preferred toppings, ranging from something as soft as a berry or banana to something as crispy as almonds or seeds. Smoothie Jar make a nutritious breakfast option for the morning and are simple, quick, and easy to make.

Benefits –

  1. Superfood for health
  2. Anti-inflammatory function
  3. Boosts immunity
  4. Reducing the risk of high blood pressure
  5. To prevent being overweight
  6. Efficient in preventing cancer
  7. Excellent in terms of mental capacity
  8. Slow down aging process of human brain
  9. Protecting the urinary tract from infection

Ingredients –

  • 2-3 Tablespoons of thick cream,
  • 6-7 Blueberries
  • 4-5 Strawberries
  • Stevia to taste
  • 1 Spoon Almond flour
  • Water (Required amount)

Preparations –

  • In a high-powered blender, add almond milk first
  • Add cream, blueberries, and strawberries after that.
  • Blend it till smooth and add a little extra milk or water to your smoothie if you’d like it to be thinner add a couple ice cubes if that’s how thick you like your smoothie.
  • Pour, appreciate the taste, and relish the fact that something this healthy can also taste this delicious.

Macros (per serving) –

  • Calories: 184 kcal
  • Protein: 5 grams
  • Carbohydrates: 27 grams
  • Fat:  5.3 grams

For more recipes: Click here https://fitpiq.com/how-to-make-ragi-idiyappam/

How to Make Healthy green juice/ smoothie

By / Health Tips, Smoothies

Green smoothies are quick and easy healthy nutrition dense drink packed with antioxidants and immune-boosting nutrients.

Green smoothies are a great way to incorporate leafy greens into your diet. These greens are a rich source of vitamins and minerals and are most nutritious.

Green smoothies can be loaded with vitamins and minerals such as Vitamin A, C, and K, folate, and zinc that boost the immune system, which keeps the body healthy.

Its helps in reducing cholesterol,good for heart health and for skin and hair .

Its helps in better digestion,boost the immunity.

It work as meal replacement drink

Procedure

1 Water-1 cup

2.Spinach, chopped -1 cup

3.Green Apple, chopped -1 cup

4.Avocado chopped -1 cup

5 Lemon juice-1 tsp

6.Cucmber chopped-1 cup

7.Celery (optional)-1 cup

Serving Size: 1 Glass

Procedure:

  • Place all the ingredients into a blender and blend until smooth.

Nutritional Value Of Green smoothie –

Carbs-38 gm
Fat- 1gm
Protein-2 gm
calories-164 cal

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.

How to make Healthy Bajra Chilla

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

 Bajra is an extraordinary health food, rich in iron and the highest plant-based source of calcium. It also contains essential minerals and a good amount of protein, making it excellent for maintaining strong teeth and bones.

It can help lower your total cholesterol and lower the blood sugar.

Ingredients –

  1. Bajra flour-1 cup
  2. Pumpkin, grated-1/4 cup
  3. Oil-2 tsp
  4. Cumin seeds-1/2 tsp
  5. Garlic, chopped-1/2 tsp
  6. Green chilies-chopped to taste
  7. Tomato chopped1 tbsp
  8. Onion chopped1 tbsp
  9. Coriander leaves chopped
  10. 2 tbsp Black pepper powder
  11. 1/2 tsp Salt to taste

Serving Size: 1

 Procedure:

  • Firstly Heat the pan, add 1 tsp of oil in a pan.
  • Now Add cumin seeds and saute for 30 seconds.
  • Then add garlic, onions, green chilies, tomatoes and grated pumpkin.
  • Saute for 3-4 minutes till the pumpkin and other vegetables get softs.
  • Then add salt and black pepper powder in it and saute for another 1 minute. Keep pumpkin mixture aside. 
  • In a a Big Bowl add bajra flour, pumpkin mixture and chopped coriander leaves.
  • Mix it well, then add required water and make a smooth batter.
  • Heat pan and drizzle oil over it.
  • Regulate the heat to medium flame. Mix the batter well and pour 1 ladle full of batter.
  • Add 1/2 tsp of oil around the edges. Cook until the base is firm and set well. Flip it.
  • Cook on the other side as well, pressing out gently with a spatula.
  • Cook on medium flame, until the chilla is brown on both sides.
  • Serve hot with green chutney.

Nutritional Value Of Bajra Chilla –

Carbs-9 gm
Fat- 3 gm
Protein-2 gm
calories-70 cal

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.

How to make Almond Milk using Almond Butter

By / Health Tips

Almond milk is a dairy-free alternative that offers several potential benefits. It is rich in vitamins and minerals, low in calories, and may contribute to heart health. Additionally, almond milk is suitable for those with lactose intolerance or dairy allergies.

Furthermore, Almonds are nutritious and offer various health benefits. They are a good source of healthy fats, including monounsaturated fats. Almonds are rich in vitamin E, which acts as a potent antioxidant, and they provide essential minerals such as magnesium and copper. Consuming almonds may contribute to heart health, support weight management, and help regulate blood sugar levels. Additionally, they contain fiber and protein, making them a satisfying and nutritious snack.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

  • 1 tablespoon unsweetened Almond Butter
  • 1/2 tsp Vanilla Extract ( Optional )
  • 2 Cups of water
  • 1/2 tsp Stevia ( Optional)
  • A pinch of Salt

Instruction to make Almond Milk

  • Either grind roasted almonds with a pinch of salt to prepare unsweetened Almond butter or use 1 tablespoon unsweetened almond butter procured from market.
  • In a smoothie Jar, combine Water , Almond butter , vanilla extract , stevia with a pinch of salt.
  • Pour it into into the cup.
  • Your quick and yummy Almond Milk is ready to be served. Start your day with this instantly made breakfast option with goodness of health.

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.

How to Make healthy Quinoa Tabbouleh

By / Breakfast Recipes, Celiac Disease, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes

Quinoa Tabbouleh is rich magnesium, potassium, iron, fiber, and folate, a vitamin that are low in many people’s diets. It is rich in fiber helps in reducing inflammation,reduces cholesterol .

It is good for weight loss and celiac disease.

Ingredient list:-

  1. Quinoa -1/2 cup
  2. Green onions, sliced -2
  3. Tomato, chopped-1
  4. Peas, boiled- 1/2 cup
  5. Coriander, chopped-fistful
  6. Walnuts, chopped (optional) -2 tbsp
  7. Olive oil 3 tbsp
  8. Mustard Sauce -1 tsp
  9. Garlic, crushed-2 pods
  10. Lime juice-from 1/2 lemon
  11. Salt-to taste
  12. Black pepper powder-to taste

Serving Size:1 Bowl

Procedure:

  • Firstly Prepare quinoa by rinsing thoroughly and boiled in one cup of water.
  • When quinoa is done. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  •  Add the chopped vegetables, coriander and parsley. Mix together gently.
  • For dressing, mix 3 tbsp of olive oil, 1 tsp of mustard sauce, 2 pods crushed garlic, 1/2 lime juice, salt and black pepper powder.
  • Pour dressing into quinoa veggies mixture and mix well. 
  • Toast walnuts in a pan, chop roughly (after cooling) and toss into the tabbouleh.

Nutritional Value Of Quinoa Tabbouleh –

Carbs-9 gm
Fat- 7 gm
Protein-2 gm
calories-108 cal

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.

Refreshing Beetroot, Apple, and Carrot Drink Recipe for Vibrant Health

By / Health Tips

Introducing our invigorating Beetroot, Apple, and Carrot Drink – a blend of nature’s finest. This vibrant concoction offers a burst of refreshing flavors, while delivering a host of health benefits. Rich in antioxidants, it supports your immune system and promotes radiant skin. The natural sweetness of apples and carrots complements the earthy beetroot, making it a delightful and nutritious drink. Prepare this energizing elixir to enhance your overall well-being, and indulge in a tasty way to boost your health.

Ingredients:

1 medium-sized beetroot, peeled and chopped

2 medium-sized carrots, peeled and chopped

2 apples, cored and chopped

1-inch piece of ginger, peeled

1 lemon, juiced

Honey or maple syrup (optional, for sweetness)

Instructions:

Pass the beetroot, carrots, apples, and ginger through a juicer to extract the juice.

In a mixing bowl, combine the fresh juice with the lemon juice. You can adjust the amount of lemon juice and sweeten the mixture with honey or maple syrup, if desired.

Stir well to ensure everything is well combined.

Pour the Beetroot, Carrot, and Apple Juice into a glass and serve it immediately.

How to make Garlic Milk at home

By / Health Tips

Garlic Milk offers several potential health benefits. Firstly, It is very effective remedy for variety of conditions like Sciatica, low back pain , chronic fever etc as it contains anti inflammatory compounds. The combination of Garlic & Milk helps relieves indigestion, bloating, and cramps.

Morever, it prevents harmful free radicals from forming in the bloodstream and can be used as a means to reduce cholestrol. This acts as an expectorant, alleviating respiratory problems such as cough, congestion, and bronchitis. It soothes respiratory passages and promotes easier breathing.

Furthermore, Garlic contain compounds with anti-inflammatory properties. This helps in reducing inflammation and alleviating associated discomfort. Garlic Milk serves as a rich source of antioxidants. These antioxidants protect the body against damage caused by free radicals, reducing the risk of chronic diseases and promoting overall well-being.

Lastly, it promotes relaxation the aromatic blend of Garlic and Milk creates a calming and soothing effect. Sipping on this can help relax the mind and body, promoting a sense of tranquility and reducing stress.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

  • 1 teaspoon crushed Garlic ( 3 to 4 Garlic cloves)
  • 1/4th Cup Milk
  • 1 Cup of water

Instruction to make Garlic Milk

  • Crush Garlic slightly using a mortar and pestle to release flavors.
  • In a small saucepan, combine Garlic , Milk and water.
  • Place the saucepan on medium heat and bring the it to a boil with continous stirring.
  • Reduce the heat to low and let it simmer for 5 minutes to infuse flavors by reducing it to half.
  • Remove the saucepan from heat and strain.
  • Pour it into into the cup and serve hot.

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.