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 Protein rich Paneer Moong Tikki at home?

By / Health Tips

Paneer moong tikki offers a plethora of nutritional benefits. Moong dal is rich in protein, essential for muscle repair and growth, while paneer provides calcium for strong bones and teeth. Capsicum and carrots add a dose of vitamins A and C, promoting healthy vision and boosting immunity. Additionally, these tikkis are high in fiber, aiding digestion and promoting satiety. The use of olive oil for shallow frying ensures healthy fats, beneficial for heart health. Overall, this snack is a nutritious blend of protein, vitamins, and fiber, making it a wholesome option for those seeking a balanced diet.

INGREDIENTS:

  • 1 cup soaked yellow moong dal
  • 1 cup grated paneer (cottage cheese)
  • 1/2 cup chopped capsicum (bell pepper)
  • 2 chopped green chillies
  • 1/2 cup grated carrot
  • 1 chopped onion
  • Handful of coriander leaves
  • 1/2 teaspoon ginger garlic paste
  • 2 teaspoon rice flour
  • Salt to taste
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • 1 teaspoon olive oil (for shallow frying)

INSTRUCTIONS:

  • Begin by soaking 1 cup of yellow moong dal in water for a few hours until it softens.
  • Drain the soaked dal and blend it into a coarse paste.
  • In a mixing bowl, combine the blended dal, grated paneer, chopped capsicum, green chillies, grated carrot, chopped onion, coriander leaves, ginger garlic paste, rice flour, salt, turmeric powder, and garam masala.
  • Mix all the ingredients well to form a uniform mixture.
  • Shape the mixture into round or oval tikkis.
  • Heat a non-stick pan and spread 1 teaspoon of olive oil on it.
  • Place the shaped tikkis on the pan and shallow fry them on medium heat until they turn golden brown on both sides.
  • Once done, remove the tikkis from the pan and place them on a plate lined with kitchen paper to absorb any excess oil.
  • Serve the hot and crispy Paneer Moong Tikkis with green chutney or sauce of your choice

One tikki approximately contains:

  • Calories: 92Kcal
  • Carbohydates: 7.5g
  • Protein: 5.7g
  • Fat: 4.5g

For more recipes: Click hereHow to prepare crunchy Makhana raita at home?

How to prepare Ragi cheela at home?

By / Health Tips

Ragi cheela, made from nutrient-rich ragi flour, offers numerous health benefits. Ragi, or finger millet, is packed with essential nutrients like calcium, iron, and dietary fiber, making it a valuable addition to any diet. The inclusion of vegetables further enhances its nutritional profile by providing vitamins, minerals, and antioxidants. This low-fat and gluten-free dish is not only delicious but also aids in weight management, promotes digestion, and helps regulate blood sugar levels. With its high protein content and slow-releasing carbohydrates, ragi cheela provides sustained energy and keeps you feeling full longer.

INGREDIENTS

  • Ragi flour: 1 cup
  • Water
  • Carrot grated: 1 medium sized
  • Cabbage: 1/4 cup
  • Beans: 1/4 cup
  • Capsicum: 1/4 cup
  • Green chillies: 2-3
  • Coriander leaves: 2 tablespoon
  • Chilli powder: 1/2 teaspoon
  • Salt to taste
  • Ghee: 1 teaspoon

INSTRUCTION

  • In a mixing bowl, add 1 cup of ragi flour. Gradually pour water while stirring continuously to avoid lumps until you achieve a smooth batter consistency similar to dosa or pancake batter.
  • Add grated carrot, finely chopped cabbage, beans, capsicum, green chilies, and chopped coriander leaves to the ragi batter.
  • Season the batter with chili powder and salt according to your taste preferences. Mix everything well to ensure the vegetables are evenly distributed throughout the batter.
  • Heat a non-stick pan or griddle over medium heat. Grease it lightly with oil.
  • Pour a ladleful of the ragi batter onto the pan and spread it evenly to form a thin circle.
  • Cook the cheela on medium-low heat until the bottom side turns golden brown and crispy. Flip it carefully using a spatula and cook the other side until golden brown as well.
  • Once both sides are cooked, remove the cheela from the pan and transfer it to a plate.
  • Repeat the process with the remaining batter to make more cheelas.
  • Serve hot ragi cheelas with chutney or yogurt.

One ragi cheela approximately contains:

  • Calories: 102kcal
  • Protein: 2.3g
  • Carbohydrates: 15.2g
  • Fats: 3.6g

For more recipes: Click hereHow to make soft ragi roti at home?

Quick and Nutritious Goji berry Snacks Recipes

By / Health Tips, Healthy Recipes

Goji berries, hailed as a superfood, offer a plethora of nutritional benefits. Packed with antioxidants, they promote eye health and protect against age-related macular degeneration. High in vitamin C, they bolster the immune system, aiding in fighting off infections and reducing inflammation. Their rich content of fiber supports digestive health and helps regulate blood sugar levels, making them beneficial for weight management and diabetes prevention. Additionally, goji berries contain essential minerals such as iron, zinc, and selenium, contributing to energy production, hormone regulation, and overall vitality. Incorporating goji berries into your diet can enhance overall wellness and vitality.

HOW TO PREPARE EASY GOJIBERRY BALLS AT HOME?

Nutrient-packed bites combining goji berries with nuts and dates, these energy-boosting snacks are perfect for a quick pick-me-up, offering a delicious blend of flavors and textures.

INGREDIENTS:

  • Dates: 1 cup
  • Cashews: 2/3 cup
  • Goji berries (dried): ½ cup
  • Cocoa powder: ¼ cup
  • Coconut: 2 tbsp (optional)

INSTRUCTIONS:

  • In a blender, combine all ingredients until a thick, sticky dough forms.
  • Process the mixture once more after adding 1 tsp of warm water if it isn’t adhering together. If necessary, repeat until the required consistency is reached.
  • Using your hands, roll the dough into 10–12 balls, customizing the size as needed.
  • The balls can be kept in the freezer for up to two months or in the refrigerator for up to two weeks when stored in an airtight container.

One goji berry ball approximately contains:

  • Calories: 78kcal
  • Protein: 2g
  • Carbohydrates: 12g
  • Fat: 3.25g

How to prepare Goji berry smoothie?

A nutritious blend of ripe bananas and antioxidant-rich goji berries, this creamy beverage is bursting with vitamins and minerals, offering a delightful and refreshing taste experience.

INGREDIENTS

  • Ripe bananas: 2
  • Goji berries: 1 handfull
  • Cinnamon powder: 1/2 teaspoon
  • Oat milk or milk of your choice: 1 cup
  • Ice cubes (optional)

INSTRUCTIONS

  • Begin by soaking a handful of goji berries in a cup of water for about half an hour. This will help soften them and make them easier to blend.
  • Once the goji berries are soaked, drain them and set aside.
  • Peel and slice the very ripe bananas and place them into a blender. Add the soaked goji berries to the blender.
  • Sprinkle in half a teaspoon of cinnamon powder for a warm and aromatic flavor.
  • Pour in oat milk or your preferred choice of milk until it reaches your desired consistency. You can adjust the amount of milk based on how thick or thin you prefer your smoothie.
  • Blend all the ingredients until smooth and creamy.
  • Pour the smoothie into glasses and serve immediately for a refreshing and nutritious treat.

One glass of goji berry banana smoothie approximately contains:

  • Calories: 438kcal
  • Proteins: 10g
  • Carbohydrates: 94g
  • Fat: 7g

HOW TO PREPARE GOJI BERRY CHIA PUDDING AT HOME?

Goji Berry Chia Seed Pudding is a wholesome blend of nutritious chia seeds, antioxidant-rich goji berries, and creamy almond milk, offering a delicious and filling treat packed with essential nutrients.

INGREDIENTS:

  • Chia seeds: 1/4 cup
  • Almond milk (or any other milk of your choice): 1 cup
  • Brown sugar (adjust to taste): 1 tablespoons
  • Vanilla extract: 1/2 teaspoon
  • Goji berries: 1/4 cup
  • Optional toppings: fresh berries, sliced bananas, shredded coconut, chopped nuts

INSTRUCTIONS:

  • In a mixing bowl, combine chia seeds, almond milk, honey, and vanilla extract. Stir well to ensure that the chia seeds are evenly distributed.
  • Let the mixture sit for about 5 minutes, then stir again to prevent clumping. This allows the chia seeds to absorb the liquid properly.
  • Gently fold in the goji berries into the mixture.
  • Cover the bowl and refrigerate the mixture for at least 2 hours, or preferably overnight. This allows the chia seeds to fully expand and create a pudding-like consistency.
  • Once the pudding has been set, give it a good stir to break up any clumps and distribute the goji berries evenly.
  • Top with your favorite toppings such as fresh berries, sliced bananas, shredded coconut, or chopped nuts.

Goji berry pudding approximately contains:

  • Calories: 345kcal
  • Protein: 11g
  • Carbohydrates: 46g
  • Fat: 11.5g

For more recipes: Click herehttps://fitpiq.com/foxtail-millet-mix-veg-soup/

How to prepare crunchy Makhana raita at home?

By / Health Tips, Healthy Recipes

Crunchy Makhana Raita – a delightful blend of roasted makhana, creamy yogurt, and a medley of flavorful spices. This raita not only adds a satisfying crunch to your meal but also bursts with refreshing flavors. Packed with protein, fiber, and essential nutrients, it’s a deliciously nutritious addition to any meal. Makhana, adds a satisfying crunch and is rich in protein, fiber, and antioxidants, promoting gut health and aiding in weight management. Yogurt, the mainstay of the dish, is a probiotic powerhouse, supporting digestion and boosting immunity. Pomegranate seeds lend a burst of sweetness and are packed with vitamins, minerals, and powerful antioxidants, enhancing heart health and combating inflammation. Indulge in this nutritious raita for a delightful culinary experience.

INGREDIENTS:

  • 1 cup makhana
  • 2 cups yogurt (curd)
  • 1/2 teaspoon asafoetida
  • 1/2 teaspoon chaat masala
  • 1/4 teaspoon black pepper powder
  • Chopped green chillies (to taste)
  • 1/2 teaspoon roasted cumin powder
  • 2 tablespoons brown sugar
  • Salt (to taste)
  • Pomegranate seeds
  • Fresh coriander leaves

INSTRUCTIONS:

  • Begin by roasting one cup of makhana in a pan over medium heat. Stir continuously for about 6-7 minutes or until the makhana turns crunchy and golden brown. Set aside to cool.
  • In a mixing bowl, take two cups of yogurt (curd) and add the roasted makhana to the yogurt.
  • Sprinkle in the asafoetida, chaat masala, black pepper powder, chopped green chillies, roasted cumin powder, brown sugar, and salt according to your taste preferences.
  • Add a generous handful of pomegranate seeds and freshly chopped coriander leaves to the mixture.
  • Mix all the ingredients thoroughly until well combined, ensuring that the makhana are evenly coated with the yogurt and spices.
  • Garnish the raita with some extra pomegranate seeds and coriander leaves for a vibrant presentation.
  • Serve chilled!

One small bowl of makhana raita approximately contains:

  • Calories: 124kcal
  • Proteins: 6g
  • Carbohydrates: 13g
  • Fat: 6g

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

How to make soft ragi roti at home?

By / Health Tips

Ragi roti is a nutritious flatbread made from ragi flour, also known as finger millet flour. It’s a popular
dish known for its health benefits and unique taste. The dough is prepared by combining ragi flour
with water, ghee, and salt, then rolled into thin chapatis and cooked on a griddle until golden brown.
The addition of ghee enhances the flavor and texture of the rotis. Ragi roti can be enjoyed with
various accompaniments such as chutney, curry, or yogurt.

Ingredients:

  • 1 cup Water
  • 1 tbsp Ghee
  • 1 tbsp Salt
  • 1 cup Ragi Flour

Instructions:

  • Heat water in a pan, then add ragi flour, ghee, and salt, mix thoroughly to create a dough. Once removed from heat, knead gently until smooth.
  • Cover the dough and let it rest for 10 minutes to allow the gluten to relax.
  • Divide the dough into small portions and roll each portion into thin chapatis.
  • Heat a tawa or griddle over medium flame and cook the rotis on both sides until lightly browned.
  • Spread a little ghee on the cooked ragi rotis and serve them hot with your favorite side dish.

Ragi roti contains approximately:

  • Calories: 80kcal
  • Protein: 2.5g
  • Carbohydrates:5 g
  • Fat: 4g

For more recipies: Click herehttps://fitpiq.com/how-to-make-tasty-beans-and-vegetable-wrap/

HOW TO PREPARE GOLDEN MILK KEFIR

By / Health Tips, Healthy Recipes

Kefir golden milk blends the probiotic richness of kefir with the warming, anti-inflammatory properties of turmeric. This nutritious beverage is often made by combining kefir with turmeric, ginger, honey, and spices, creating a creamy, vibrant drink celebrated for its potential health benefits and deliciously unique flavor profile.

INGREDIENTS FOR GOLDEN MILK KEFIR :–

  • 1 cup of fermented milk kefir
  •  1/2 tablespoon coconut oil
  • 1/2 tablespoon raw honey
  • 1/2 teaspoon of the prepared turmeric paste (1/4 cup water, 1/16 cup extra virgin coconut oil; 1/8 cup Golden Milk blend or make your own blend using 1/8 cup turmeric powder; 1/4 teaspoon ground black pepper)

INSTRUCTIONS GOLDEN MILK KEFIR :

Prepare the turmeric paste:–

  • In a pan, combine the Golden Milk blend or turmeric and water. Heat gently and whisk until it thickens to a paste (approximately 5-10 minutes).
  • Once thickened, add the ground black pepper and coconut oil. Stir continuously to ensure all ingredients are mixed properly.
  • Allow the paste to cool and then store it in the refrigerator for up to 3 weeks.

Make the golden kefir:

  • In a blender, combine 1/2 teaspoon of the prepared Golden Milk or turmeric paste with fermented milk kefir, coconut oil, and honey.
  • Blend until smooth and well combined.
  • Transfer the golden milk kefir to a storage container and store it in the refrigerator for 1-2 weeks.

Golden milk kefir contains approximately:-

Calories: 202

Protein: 10g

Carbohydrates: 20.5g

Fat: 10g

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

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How to make Tasty Beans And Vegetable Wrap

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

This is An Wholesome snacks which is ideal for all the age group.

The best part of wraps is it is easy to carry and quick to make.

It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.

veggies in wraps makes the dish fiber rich which is good for digestion.

Ingredients :-

1.Beans-1 cup cooked

2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup

3.Onion-chopped -1/4 cup

4.Capsicum-slice -1/4 cup

5.Tomato, chopped -1/4 cup

6.Ginger- green chilli paste- 1/2 tsp

7.Oil-1 tsp

8.Garlic finely chopped-1 tsp

9.Salt to taste

10.Black pepper, ground to taste

11.Any millet roti (jaun/ jowar/ ragi/ amaranth/ oats/ bajra)  1

Procedure-

  • Firstly Heat the oil in a pan. Add garlic and saute over a high flame for few seconds.
  • Add ginger-garlic paste, onions, capsicum, broccoli, beans, tomato and saute for 2 minutes, while stirring continuously.
  • Add salt, pepper and water (1tbsp) and simmer till the water evaporates.
  • Divide the stuffing into 4 equal portions and keep aside.
  • Make Jaun/ Jowar/ Ragi/ millet roti
  • Now add mixture as filling Over the roti and roll it.
  • Serve hot.

Nutritional Value Of Beans and vegetable wrap

Carbs-34 gm
Fat-13gm
Protein-11 gm
calories-291 cal

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How To Prepare Drumstick Soup

By / Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.

Drumstick Soup Benefits

1. Protecting and nourishing skin and hair

2. Treating edema

3. Preventing and treating cancer

4. Treating stomach complaints

5. Fighting against bacterial diseases

6. Protecting the liver

7. Making bones healthier

8. Treating asthma

9. Protecting against kidney disorders

10. Treating diabetes

11. Improving eye health

Ingredients –

  • 4 – 5 Fresh drumsticks
  • 1 Small size onion, chopped
  • 5 – 6 Garlic cloves
  • 1 Bay leaf
  • 1 Teaspoon black peppercorns
  • 1/4 Cup coriander stalks
  • 1 1/4 Teaspoon rock salt
  • 3 Cup water

Recipe For Drumstick Soup –

  • To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
  • Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
  • Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
  • Add water to the pressure cooker and close the lid
  • Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
  • Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
  • Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
  • 9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
  • Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.

Macros –

  • Calories: 50 kcal
  • Protein: 3.4 grams
  • Carbohydrates: 11 grams
  • Fat:  0.4 grams

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

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Foxtail millet soup

Foxtail millet mix veg soup

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

Healthy recipe / M. Jhansi

Millet soup is truly comforting and the soup is fresh, creamy and rich that is perfect for enjoying before lunch or for a hearty dinner. Foxtail millet is a good source of protein, fiber, vitamins and minerals, including magnesium, phosphorus and zinc. It is also gluten free, making it a great choice for people with celiac disease or gluten intolerance.

Health benefits of foxtail millet

Foxtail millet has a number of health benefits, incluing

Reduce the risk of heart disease

Foxtail millet is high in fiber, which can help to lower cholesterol levels an reduce the risk of heart disease.

Controls blood sugar levels :

Foxtail millet is a goo source of magnesium , which can help to regulate blood sugar level. this is especially beneficial for people with diabetes or prediabetes.

Promotes weight loss :

Foxtail millet is a low calorie foo that is high in fiber. this can help you to feel full an satisfied, which can lead to weight loss.

Improves digestion :

Foxtail millet is a goo source of fiber, which can help to improve digestion and prevent constipation.

Boost the immune system :

Foxtail millet is a goo source of antioxidants , which help to boost the immune system an fight off disease.

Ingredients

5 tsp of foxtail millet

½ mix veg [ cauliflower, carrot, beetroot and green peas]

2 medium sized onion

1 tsp minced garlic 

2 tsp veg oil

To taste salt

As needed water

1 tsp mixed herbs

1 tsp chili flakes

½ black pepper power

Instruction

  • Wash the millet 2 to 3 times and soak in water for 10 minutes
  • In the meantime, chop the veggies and keep them aside.
  • Heat a pan with oil and then put the minced garlic in it.
  • Cook it till the raw smell has gone and the garlic becomes golden brown in color and the chopped onion in it and cook it. Till they became translucent.
  • Then add the veggies in it and cook them for 2 to 3 minutes.
  • Then add the millet along with water and salt in it and cover the lid.
  • Cook it for 10 minutes on medium flame.
  • Then mash them and add remaining water, chili flakes and mixed herbs in it.
  • When they start boiling then add the milk and black pepper powder and mix it well
  • Again cook it for just 30 sec to 1 minute and switch off the flame.
  • Now your foxtail millet veggies soup is ready to serve.

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