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!

 

Sweet Potato & Chickpea Power Bowl

By / Health Tips

Time: 10 minutes
Calories: ~320 per serving

Ingredients:

  • ½ cup roasted chickpeas (or canned, drained)
  • ½ small sweet potato (cubed, roasted or microwaved)
  • 1 tbsp olive oil
  • ½ tsp paprika or cumin
  • 1 cup spinach or kale
  • 1 tbsp lemon juice

Instructions:

  1. Toss chickpeas and sweet potato in olive oil and spices.
  2. Roast in an air fryer or oven (or pan-fry for 5 min).

Egg White & Veggie Mug Omelette

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

Time: 3–4 minutes
Calories: ~180 per serving

Ingredients:

  • 3 egg whites
  • 2 tbsp chopped bell pepper
  • 1 tbsp spinach (chopped)
  • 1 tbsp onion (optional)
  • 1 tbsp low-fat cheese (optional)
  • Salt, pepper, and chili flakes

Instructions:

  1. Spray a microwave-safe mug with oil.
  2. Add all ingredients and whisk lightly.
  3. Microwave for 1 minute, stir, then cook another 30–60 seconds until firm.
  4. Eat straight from the mug!

💡 Quick protein hit for mornings or post-workout.

Singhara & Paneer Stir-Fry (Protein Boost)

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients

  • Fresh singhara – 1 cup, halved
  • Paneer cubes – 1 cup
  • Capsicum – ½ cup, diced
  • Ghee or olive oil – 1 tbsp
  • Cumin seeds – ½ tsp
  • Crushed black pepper – ½ tsp
  • Salt or rock salt – to taste
  • Lemon juice – 1 tsp

Method

  1. Heat ghee, add cumin, then paneer cubes.
  2. Lightly brown paneer; add singhara and capsicum.
  3. Stir-fry for 5–6 minutes.
  4. Add salt, pepper, and lemon juice.
    ✅ Tasty, filling, and nutritious.

Singhara Stir-Fry Recipe (Water Chestnut Stir Fry)

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes, Winter Recipes

🍽️ Servings:

2 people

⏱️ Time:

15 minutes total

🌰 Ingredients

IngredientQuantity
Fresh singhara (water chestnuts), peeled and halved2 cups
Ghee or oil1 tbsp
Cumin seeds½ tsp
Green chili, chopped1
Ginger, grated½ tsp
Rock salt (sendha namak) or regular saltto taste
Lemon juice1 tsp
Fresh coriander leaves, chopped1 tbsp

(Optional additions: diced bell peppers or carrots for color and crunch)

🔪 Instructions

  1. Prep: Peel and halve the singharas. If using raw chestnuts, rinse them well.
  2. Heat pan: Add ghee or oil to a kadhai or pan on medium flame.
  3. Temper: Add cumin seeds; let them splutter.
  4. Flavor: Add chopped green chili and grated ginger; sauté for 20–30 seconds.
  5. Add singhara: Toss in the halved water chestnuts. Stir-fry for 5–7 minutes — just until they turn slightly glossy but remain crunchy.
  6. Finish: Add salt and lemon juice. Stir well.
  7. Garnish: Sprinkle chopped coriander. Serve hot.

✅ Tip: Don’t overcook — singhara tastes best when it stays crisp.

6-Day Weekly Plan (No Equipment)

By / Fitpiq Team, Health Tips
DayTypeFocus
MonStrength (Full Body A)Muscle tone & metabolism
TueCardio / WalkingFat burn
WedStrength (Full Body B)Strength & posture
ThuYoga / StretchRecovery
FriStrength (Full Body A)Repeat
SatCardio / WalkingActive fat burn
SunRest / Light yogaRecovery

💪 Full Body A (30–35 min)

Focus: Lower body + core + light upper body

ExerciseSets × RepsNotes
Chair Squats (sit and stand from a chair)3 × 12–15Builds legs safely
Wall Push-Ups3 × 10Gentle for arms & shoulders
Glute Bridge3 × 15Strengthens hips & glutes
Standing Side Leg Raises3 × 12/legGreat for thighs
Knee Plank Hold3 × 20–30 secCore stability
March in Place3 × 1 minKeeps heart rate up

Tip: Move slowly, with control. Rest 30–60 sec between sets.

💪 Full Body B (30–35 min)

Focus: Upper body, balance, and core

ExerciseSets × RepsNotes
Step-Ups (on low stair or sturdy platform)3 × 10/legBuilds legs & burns calories
Wall Angels3 × 12Improves posture & back
Modified Push-Ups (knees on floor)3 × 8–10Strengthens chest/arms
Standing Oblique Crunch3 × 12/sideTones waist
Bird-Dog3 × 10/sideStrengthens back/core
High Knees or March in Place3 × 1 minLight cardio finisher

🚶‍♀️ Cardio / Walking Days

Options (30–45 min):

  • Brisk walking outside or in place
  • Low-impact dance (YouTube: “Low impact Zumba beginner”)
  • Step marching or stair climbing (if safe)
  • 5-min warm-up → 25 min steady pace → 5 min cool down

Optional: After a few weeks, add interval walking:
→ 1 min fast walk, 2 min normal pace, repeat 10 times.

🧘 Yoga / Stretch Day

Gentle 20–30 min session:

  • Cat–Cow stretch × 10
  • Child’s pose 1 min
  • Seated forward fold 1 min
  • Butterfly stretch × 30 sec
  • Neck & shoulder rolls
  • Deep belly breathing (5 min)

Helps reduce cortisol (stress hormone), which supports fat loss.

🕓 Progress Plan

WeekFocus
1–2Learn form & stay consistent
3–4Add 1–2 extra reps per set
5–6Add 5 min to cardio sessions
7–8Shorten rest (from 60 s → 30 s) for higher intensity

🔥 Tips for Best Results

  • Track steps: aim for 6,000–8,000 daily, increase gradually.
  • Stay hydrated (3 L/day).
  • Eat enough protein (70–100 g/day).
  • Sleep 7–8 hrs.
  • Be patient — focus on habits, not just the scale.

Ragi Mudde (Finger Millet Mini Balls)

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

🌾 Ingredients (for 2 servings / about 6 mini balls)

  • Ragi (finger millet) flour – ½ cup (60 g)
  • Water – 1 cup (250 ml)
  • Salt – ¼ tsp
  • Ghee / oil – ½ tsp (optional)

Optional for flavor:

  • A pinch of jeera (cumin) or hing (asafoetida)
  • 1 tsp grated coconut or chopped coriander for garnish

🍳 Instructions

  1. Boil Water:
    In a small pan, bring 1 cup of water to a boil. Add salt (and cumin/hing if using).
  2. Add Ragi Flour:
    Slowly sprinkle the ragi flour into the boiling water while stirring continuously to avoid lumps.
  3. Cook:
    Lower the flame, cover, and let it cook for 3–4 minutes until the water is absorbed and the mixture thickens like a dough.
  4. Knead:
    Turn off the heat. Wet your hand slightly and knead the dough (using a wooden spoon if too hot) for 1–2 minutes till it becomes smooth and elastic.
  5. Shape:
    Make small balls (ping-pong size). You’ll get about 6–8 mini mudde from this quantity.
  6. Serve:
    Enjoy warm with:
    • Plain curd (low-fat) + salt
    • Sambar or rasam
    • Or drizzle a little ghee + chutney podi for flavor

💪 Nutritional Info (Approx per serving)

NutrientAmount
Calories~160 kcal
Protein~5 g
Carbs~28 g
Fiber~3 g
Fat~2 g (depends on ghee used)

🧠 Health Benefits

✅ Keeps you full for long — low GI, slow energy release
✅ Excellent for fat loss & diabetes control
✅ Rich in calcium, iron, and amino acids
✅ Improves gut health & digestion
✅ Gluten-free

Namkeen Overnight Oats (Savory Indian Style)

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🥣 Ingredients (1 serving)

  • Rolled oats – ½ cup
  • Water or buttermilk (chaas) – ¾ cup (adjust for texture)
  • Curd (yogurt) – 2 tbsp (optional, for tang)
  • Onion (pyaaz) – 2 tbsp, finely chopped
  • Cucumber – 2 tbsp, finely chopped
  • Green chilli – ½ tsp, finely chopped (optional)
  • Salt – to taste
  • Lemon juice – ½ tsp
  • Fresh coriander – 1 tbsp, chopped

Tempering (Tadka):

  • Ghee – 1 tsp
  • Mustard seeds (rai) – ½ tsp
  • Curry leaves (kadi patta) – 5–6 leaves
  • Optional: a pinch of hing (asafoetida)

👩‍🍳 Method

  1. Soak the oats:
  • In a bowl, mix rolled oats with water (or chaas) and a little salt.
  • Cover and refrigerate overnight (or at least 4–6 hours).
  1. Prepare tempering:
  • In a small pan, heat ghee.
  • Add mustard seeds; let them crackle.
  • Add curry leaves (and hing, if using). Turn off heat.
  1. Combine:
  • Take the soaked oats from the fridge.
  • Add chopped onion, cucumber, green chilli, and coriander.
  • Mix in the tadka (tempering).
  • Add lemon juice and adjust salt.
  1. Serve:
  • Eat cold (like a refreshing chaas-oats salad) or slightly warm it if you prefer.

💡 Tips & Variations

  • Add grated carrot, tomato, or boiled corn for more texture.
  • For protein, mix in a spoon of roasted chana powder or curd.
  • You can replace ghee with sesame oil for a South Indian twist.
  • Top with roasted peanuts or seeds if you want crunch (even though you’re skipping nuts).

Quick & Healthy Amla-Beetroot-Carrot Pickle

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes, Winter Recipes

Ingredients (makes ~1 small jar)

  • Amla (Indian gooseberry): 8–10, chopped into small pieces
  • Beetroot: 1 small, peeled and grated or julienned
  • Carrot: 1 small, peeled and grated or julienned
  • Green chili (optional): 1, chopped
  • Garlic (optional): 1 clove, crushed
  • Salt: ½–1 tsp (adjust to taste)
  • Vinegar: ¼ cup (apple cider or white vinegar)
  • Lemon juice: 1 tbsp (adds freshness and vitamin C)
  • Honey or jaggery (optional): ½ tsp, for a slight sweetness
  • Spices (optional): ½ tsp mustard seeds, ¼ tsp turmeric, pinch of black pepper

Instructions

  1. Prep the veggies:
    • Wash and peel beetroot and carrot; grate or julienne them.
    • Chop amla and green chili. Crush garlic if using.
  2. Mix everything in a bowl:
    • Add vegetables, amla, chili, garlic, and spices.
    • Sprinkle salt, add vinegar, lemon juice, and honey/jaggery.
    • Mix well so the veggies are coated evenly.
  3. Rest & serve:
    • Let it sit for 10–15 minutes so flavors meld.
    • Serve immediately as a side or with sandwiches, salads, or rice.
    • Store in the fridge in a clean jar; lasts 1–2 weeks.

✅ Why it’s healthy & quick:

  • No cooking preserves vitamins, antioxidants, and probiotics (from raw amla).
  • Minimal oil or none at all.
  • Vinegar and lemon juice give tanginess without long fermentation.
  • Crunchy, colorful, and nutrient-packed.

Indian-Style Veg Kimchi Salad

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients

For the Kimchi base (quick version):

  • 2 cups cabbage, shredded (napa or regular)
  • ½ cup carrot, julienned
  • ¼ cup radish or mooli, thinly sliced
  • 2 tbsp spring onions, chopped
  • 1 tbsp ginger, grated
  • 1 tbsp garlic, minced
  • 1 green chilli, finely chopped (optional)
  • 1 tbsp red chilli flakes or Kashmiri red chilli powder
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar or white vinegar
  • ½ tsp sugar or honey
  • Salt to taste (start with ½ tsp)
  • Juice of ½ lemon or lime

For the Salad Mix:

  • 1 cucumber, thinly sliced
  • 1 tomato, diced
  • ½ cup boiled corn or steamed sprouts (moong or mixed)
  • ¼ cup chopped capsicum
  • 2 tbsp roasted peanuts or sesame seeds
  • Fresh coriander leaves, chopped

For the Dressing (Indian twist):

  • 2 tbsp olive oil or mustard oil (lightly heated)
  • 1 tbsp soy sauce
  • 1 tsp honey or jaggery syrup
  • 1 tsp roasted cumin powder (jeera powder)
  • ½ tsp black salt
  • ½ tsp chaat masala
  • Juice of ½ lemon

🔪 Method

  1. Quick Kimchi Prep:
    • In a large bowl, mix shredded cabbage with ½ tsp salt. Massage gently for 2–3 minutes until it softens and releases water.
    • Add carrots, radish, spring onion, ginger, garlic, and green chilli.
    • Mix in sesame oil, vinegar, chilli flakes, sugar, and lemon juice. Toss well.
    • Let it sit for 30 minutes (or up to 2 hours) for the flavors to meld.
  2. Prepare the Salad:
    • In another bowl, combine cucumber, tomato, corn/sprouts, and capsicum.
    • Add the prepared quick kimchi. Mix gently.
  3. Make the Dressing:
    • In a small bowl, whisk together olive/mustard oil, soy sauce, honey, cumin powder, black salt, chaat masala, and lemon juice.
  4. Combine Everything:
    • Pour the dressing over the salad. Toss well.
    • Sprinkle roasted peanuts or sesame seeds and chopped coriander.
  5. Serve:
    • Serve chilled or at room temperature as a side dish or light meal.

🌶️ Tips & Variations

  • For fermented flavor, let the kimchi part sit in a glass jar at room temp for 1–2 days before mixing into the salad.
  • Add paneer cubes or tofu for a protein boost.
  • You can substitute vinegar with apple cider vinegar or tamarind water for a tangy Indian t