5 Easy Mindfulness Tips to Stay Healthy & Happy

by

“If you want to be happy in today’s busy life and work with focus, then learn to live in the present moment”.

5 Easy Mindfulness Tips to Stay Healthy & Happy-Today’s generation is all busy. Struggling with work, mobile, stress – after having so much, even health, happiness, everything is going away, but add one small habit to your life, it can totally change your life, oh it is – mindfulness

Mindfulness means – in the present moment, one has to remain completely in the present, without any distraction. No tension, no regret for the past, just feel what is going on right now.

In this blog, we will tell you about 5 such simple and practical mindfulness habits which will naturally improve your physical health and mental happiness both.

✅ what is the meaning of mindfulness

Mindfulness is such a practice in which you consciously notice what is going on naturally in every action, thought, feeling and surroundings. This is not a meditation technique or exercise, but a new way of living. When you are eating, playing, walking or just breathing – if you are fully aware, then you are mindful; it benefits not just the mind but the body too.

Benefits of Mindfulness:

• It works very well for stress and anxiety.

• Sleep becomes better

• Blood pressure control remains very good

• Emotional strength increases

• Body and mind come in balance

• Productivity and focus improve

1 Mindful Breathing – Feel Your Breath

“When life is fast, slow down your breathing.”5 Easy Mindfulness Tips to Stay Healthy & Happy–

Breathing is a natural process, but when you feel it consciously then it becomes mindful breathing.

How to do it:

> Sit in a comfortable position

• Close your eyes

• Inhale slowly through your nose (4 seconds)

• Hold for 4 seconds

• Repeat for 5 minutes

Daily Routine Tip: Start doing this for 5 minutes every day as soon as you wake up in the morning and before going to bed at night, it will change you a lot

2, Mindful Eating – Feel Every Bite

“Eating is not just for filling the stomach, it is for living life.”5 Easy Mindfulness Tips to Stay Healthy & Happy–

Often, we eat while looking at the mobile or while working.

Often, we eat while looking at the mobile or while working, that is a bad habit, which also affects the digestion and also causes overeating.

 Mindful eating means feeling, enjoying and noticing the time when you eat food.

How to do it:

>Stay away from TV and phone

• Look at the food, smell it, feel the texture

• Chew each bite 20 times

• Eat slowly, don’t eat it quickly

• Stop when it is 80% full

Tip : Instead of the phone, keep a good book on the bedside table. He will feel like reading the book rather than using the phone.

3 Digital detox – learn to take a break from your phone

“Use technology, don’t become its slave.”

Phone, laptop, social media — all these are part of life, but their overuse destroys your mental peace.

Digital mindfulness means using the phone consciously and for a limited time…

How to do it:

Set a daily screen time limit

• Turn off notifications

• Don’t use the phone during meal time

• Keep the phone aside 1 hour before sleeping at night

• Do a social media detox 1 day a week

4. Mindful Walking – Peace in Every Step

Tip: Keep a good book instead of the phone on the bedside table.

“Meditation is possible even while walking.”

Walking is not just an exercise. If you feel each step carefully, it becomes a meditative experience.

How to do it:

Choose quiet and green areas

• Don’t carry your phone

• Walk slowly, but at a natural pace

• Feel every step you take

Notice the surroundings — wind, smell, leaves, etc.

Tip: Do take a 10 minute mindful walk during your office or home break.

5. Gratitude Journaling – Express gratitude from your heart

“When you are grateful, life becomes even more beautiful.”5 Easy Mindfulness Tips to Stay Healthy & Happy–

Mindfulness is not just awareness of the present movement, but also appreciation for that movement.

Keeping a gratitude journal is a small habit, but its impact is deep.

How to do it:

Write for 5 minutes at night before going to sleep

• Write 3 things for which you are grateful today

• Learn to write small things (like you got good tea today)

• Feel gratitude, don’t make writing a formality

Tip: Make a simple notebook gratitude diary and start writing every day.

Conclusion: Small habits, big impact

Mindfulness is such a journey that starts with small things – breathing, walking, eating, using the phone and expressing gratitude

You do not need to change your life 100%. Just start with one habit. Slowly this mindfulness will uplift both your health and happiness.

if you wanted to learn more than CLICK

5 ways to avoid porn addiction

by

5 ways to avoid porn addiction- Over 90% of teens and young adults (15–25 years) are trapped in the cycle of porn addiction—an unseen habit that’s silently ruining lives. It affects both boys and girls and can be as harmful as drug addiction. If you’re reading this, chances are you or someone close may be struggling with it too. But don’t worry—at the end of this post, you’ll find 5 powerful ways to break free. Read till the end to truly understand and overcome it.

You know that this addiction is not good and still you cannot leave it, then this post can be very beneficial for you, you can stop it by using the 5 methods given below, please keep learning till the end. Because the person who is in this masturbation addiction and porn addiction loop doesn’t know what he is actually doing wrong

How does that addiction start

Hey, Actually I am taking a teenager( like -student) as an example, everyone can relate to it ,actually when students, workers, etc. wake up in the morning and go to school, if not office, and when they come back home tired, then when they use their mobile in bed, then they use YouTube, at that time if they see something interesting, they get triggered and search it on Instagram, later they go to Chrome browser and check it, search, masturbate after watching it, they get pleasure from it and forgets the tiredness, but later they somewhere regret themselves that what did I do, I should not have done it.

Later I think, what was the promise that I will not do it tomorrow after today, but then a feeling of guilt comes to my mind, I am guilty, it is a good thing, but the problem is that when it starts in an endless loop, it happens tomorrow, the day after tomorrow, it happens again after two days, but there comes a level when even the guilt ends and you become a porn addict and masturbation addict, you even stop seeing your mistakes.

  • You all know that all this happens because of the dopamine hormone in the brain.
  • Because of this, it comes to your mind again and again in class or workplace. Do you look at the opposite gender with the same eyes?
  • Science has researched that when someone gets addicted to porn, his brain gets damaged more than a drug addicted person.

If you say that quitting porn addiction is very difficult—yes, it’s difficult, but it’s not impossible. It’s definitely possible. So, I’ll share 5 powerful methods that, if you apply for 30 days, can help you break free from porn addiction.

What’s the best way to quite porn and excessive masturbation?

#1 identify and avoid trigger

identify trigger

  • First of all, you have to identify the porn addict trait, what does it mean like what things trigger you to do porn and masturbation, what do you do when you are stressed, lonely, bored,
  • Suppose you are bored then you call your friend, otherwise who can you talk to at home, go for a walk, only then will your porn addiction reduce, your mind will focus on other thing
  • MORE LEARN

#2 filter your social media

The first thing that triggers the mind is social media, you will guaranteed have an Instagram ID, you will be able to follow it, if you follow such people who post things that trigger you, then unfollow their ID, you must follow such people who add some value to you here or take you on the wrong path, if you get in trouble while scrolling the content then open a new ID, this is the life of a human being

#3 Replace the habit with productive actions

When we watch porn then a dopamine hormone gets released which is a very heavy thing but it makes you feel good but you should do good thing and release dopamine which is good for your body as well, you get energy also, it gets triggered more at night so do book reading at that time and you will fall asleep early.

Do exercise after waking up in the morning which releases dopamine which is very good for you,

  • Exercise is a very proven method to get out of porn addiction because when you see changes in your body with exercise, it is very good, dopamine rises with exercise, which is good because it has come out after hard work and not in a bad way, son exercise is the best method for you, I can prepare you
  • The hormone produced by exercise gets a signal in the brain that this hormone is good which is better than the hormone produced in an unhealthy manner.

#4 Rewire your brain

When porn addiction gets triggered in our mind then you will have to fight with your mind, everything is a game of mind friends. When negativity triggers you then at that time tell yourself that it is not good for you, abuse the one who is getting triggered, otherwise if you believe in any god then remember him and think that look at me in some way, make yourself afraid and ask yourself for forgiveness

#5 Manage extreme urges

If nothing is happening with the operation method told to you, then do one thing, when you are triggered, keep yourself busy at that time or go out for a walk, it also happens that a person gets triggered at a particular time, then you will have to understand that time and keep yourself busy at that time, if you keep yourself busy then your mind will become busy and you will not pay attention to it.

Tell me one thing friend, your mind is taking you on the wrong path, it is making you an addict, can’t you see it yourself, oh friend we all are humans, no one is immortal, we have infinite energy, we can create whatever we think of to change, why are you attracting the negativity of this world, no very successful person becomes a laugh, he fights with himself and takes himself in the right direction, only then he is showing me laugh on TV, so let me tell you just one thing, change yourself and believe in your God attract the positive, be positive,

more learn from

4 Best morning habits

by

4 Best morning habits–The first half to 2 hours before morning is very important for us because whatever you think after waking up in the morning, the whole day passes like this, if you think negative then the whole day becomes negative, if you think positive then the whole day becomes positive. That is why in this blog I am going to tell you very simple things that will make you positive the whole day and energetic, productive and you will be able to work with focus. And it is one true thing that with these small things you will be saved from many diseases. So, let’s start the best 5 morning habits, you will find a lot of up things, if you strengthen the inner strength after waking up in the morning, then the whole day will be spent with strength. So, early in the morning, before sunrise, if we apply these 5 simple things in our life, then we will achieve many good things. There will be many benefits on your physical, mental and social level.

Natural strength

Friends, when we wake up in the morning, we feel like strengthening our body, which is not only done by humans, animals also do, strength is a natural way of body to increase blood circulation in the body, when blood circulates, our every organ benefits a lot from it, there is one more benefit from this – if you wake up in the morning, you feel very lazy, science says that when you wake up in the morning and do body strength, then a signal goes to the brain that now it is time to wake up, if you do strength then you feel that now you have to get up or laugh, then When you get up in the morning, straighten your body.

Benefits

lubricates the joint will increase their flexibility, strength. Taking this gives us energy in a second. For example, when we feel lazy while working in the office, at that time we straighten our hands/legs and get instant energy.

Danger ex-Heart attack,

Drink water

When we wake up in the morning, after sleeping for 6-8 hours, the amount of water in our body reduces. Science has proved that when we wake up in the morning, at that time the first urine in the body is more yellow and fully acidic than normal. You can notice this time yourself. The brain needs water, the skin and the body also get infected. The whole body gets hydrated. In such a situation, we drink coffee or tea after waking up. But when we drink tea or coffee, we remove the body water from the body. Because tea and coffee both are drying beverages. I do not want to keep you guys away from both. Just don’t drink coffee after waking up in the morning, as soon as you wake up, the house becomes acidic due to tea, due to which acidity, gas problem occurs, faster ageing is observed,

more read

  • 1 kickstarts your metabolism  
  • 2 cuts extra fats   
  • 3 increase bowel movement 
  • 4 eliminates toxins
  • 5   increase skin glows 
  • 6 better hair
  •  7 reduce Bally fats  

you can make the water hot, warm room temperature, as per your choice   8 brain gets relaxed

extra read knowledge for fitness

Wash your eyes

Today we need to pay most attention to our eyes, after working all day on mobile, laptop, what happens to our eyes – dry eyes, eye strain, redness, itching, poor vision, I think everything can be fine, you just have to develop this habit in your life, I have a habit of pouring water in my eyes in the morning,

HOW TO DO IT– when you water your eyes, at that time first pour water in your mouth, because when you pour water the eyes open up, then it is very easy for me to pour water in my eyes, later clean your nose You will see how much mucus came out.

Science- It is believed that eyes are connected to nerves but eyes are really the nerves that get cleaned

Benefit- Eyes will get cleaned and sinuses will also get cleaned

Warning– Please do not put hot water in eyes

Use water– cold water, normal water (cold water is best) Oil pulling

Oil pulling means keeping oil in mouth and swirling oil all around, it can be done for 5 minutes to ½ hour,

 Modern name-oil pulling but in ayurvedic it is called gandush and Kavala, But how does it work- when we oil + water = not combine but oil + oil = combine

It works on the same principle, which covers our harmful microorganisms in fats, when we swirl oil in mouth then we attach the cilantro present in mouth, when we take out the oil then all the cilantro comes out.

Uses oils-coconut oil, sesame seed oil, mustard oil

the first meal

Step 1: Right After Waking Up

  • drink warm water(optionally with a teaspoon of ghee).
  • This helps activate digestion, cleanse your system, and kickstart metabolism.

 

Step 2: Light Pre-Breakfast Snack (15–30 minutes later)

Eat something light and natural:

  • eat almonds or peanuts (5–8 pieces)
  • A handful of soaked sprouts (like mung beans or black chana)
  • One seasonal fresh fruit (like apple, papaya, orange, banana, or guava)

 This small meal balances blood sugar, gives natural energy, and prepares the body for digestion.

 

Step 3: Main Breakfast (30–45 minutes after pre-snack)

Choose something light, sattvic, and easy to digest:

  • Moong dal khichdi (without spices, low on oil)
  • Steamed vegetables (bottle gourd, carrot, ridge gourd, etc.)
  • Oats porridge (made with water or milk, sweetened naturally with dates or honey)
  • Millet upma or daliya (broken wheat porridge)

❌ Avoid tea, coffee, bread, biscuits, processed cereals, or deep-fried items first thing in the morning.

more read

No Gym Workout at Home – Best way to stay fit at home (without equipment)

by

No Gym Workout at Home-In today’s current generation everyone wants to go to gym and work out, because they want to keep their body fit and healthy, but not everyone has the time or budget to go to the gym. But not everyone has the time or budget to go to the gym, but the good news is that you can keep your body fit by staying at home and working out – without any gym membership or equipment. All you need is a little time, consistency, and your passion, motivation. Let’s know how you can achieve your fitness goal through “No Gym Workout at Home”

.✅ Benefits of Working out at Home

1. Cost-effective: You save on the cost of a gym membership, trainer and equipment

2. Time-saving: No wasted travel time, you can work out whenever you want.

3. Privacy: Exercising in your comfort zone is more relaxing and stress-free.

4. Consistency: The chances of exercising regularly are increased as you don’t have to go anywhere, you just have to workout at home.

Before starting a workout – some important tips• First of all, you must do light stretching.

• Wear comfortable clothes and shoes that are easy to walk in (if possible).

• It is very important to keep the body hydrated; to keep it hydrated, it is necessary to drink water first. Take some precautions before starting a workout.

• Do not do any exercise suddenly at a high speed, warm up slowly. Do fast-paced exercises later.

Best Workout Routine at Home Without Equipment

This workout plan is perfect for beginners to intermediate people.

The workout plan I am going to share now is perfect for beginners to intermediate people. You can do these exercises on alternate days or mix them up every day. Hold each exercise for 30-60 seconds and repeat 3 sets daily. There should be consistency

1# Jumping Jacks – Full Body Warm-up

Jumping jacks is a perfect warm-up exercise, which increases your heart rate and warms up the muscles and is also a perfect exercise for fat loss.

  • Burns calories
  • Improves our blood circle and keeps the skin healthy

Time: 1 minutes

Sets: 3

2# Squats – Lower Body Strength

  • Squats strengthen your legs, thighs, and glutes.
  • How to do:
  • • Stand straight, feet shoulder-width apart.
  • • Bend your knees and squat down as if sitting on a chair. Then stand back up
  • Reps: 15
  • Sets: 3

3# PUSH-UPS – For Chest, Arms, and Core

Push-ups make the upper body quite strong. All the workouts are the best workout.

How to do:

  • Come in face downward position, hands should be on the ground.
  • Take the body down, then push back up. Set the perfect position and do it. If you don’t know, then watch someone’s YouTube channel and learn.

Beginner? Then try push-ups with knees. After that you can do the push-up given above. If you can do it, then do it, no problem.

Reps: 15-20

Sets: 3

4# Plank – King of Core Stability

.plank is a simple but powerful core workout, you must do it.
How to do it:

  • Hold the body on the elbows and toes.
  • The back should be absolutely straight and the hips should not drop.
    Time: 30 seconds (gradually increase to 1 minute)
    Sets: 3

5# Lunges – Balance and Leg Strength

Lunges are perfect for your thighs and glutes.

How to do:

  • Take one leg forward and bend it, the other behind.
  • Maintain balance.

Reps per leg: 10
Sets: 3

6#Mountain Climbers – Cardio + Core Combo

This exercise improves both your stamina and core.

How to do:

  • Come into push-up position.
  • Take alternate legs towards chest as if you are climbing.

Time: 30 seconds

Sets: 3

7#Cool Down & Stretching (5 Mins)

It is important to cool down the body a little after the workout
It is important to cool down the body a little after the workout and pee. This reduces muscle soreness and the body feels relaxed.

Healthy Diet – Workout is More Important

Workout is effective only when you follow a clean and balanced diet:

  • Have sattu, sprouts, or poha for breakfast.
  • Have high protein + fiber lunch (dal, sabzi, brown rice).
  • Have roasted chana, fruits or coconut water for snacks.
  • Keep dinner light – moong dal, oats, daliya etc.
  • Avoid junk food, sugary drinks and deep fried items.

How to maintain motivation?

  • Set a fixed time for your workout.
  • Make small goals like “lose 5 kg in 1 month”.
  • Keep a journal or photos of your progress.
  • Follow bodyweight workouts or yoga on YouTube.
  • Love your body, don’t put pressure on it.

Sample Weekly No-Gym Workout Plan

DayWorkout Focus
MondayFull Body (Jumping Jacks, Squats, Push-ups)
TuesdayCardio + Core (High Knees, Plank, Mountain Climbers)
WednesdayRest / Yoga / Walk
ThursdayLower Body (Lunges, Squats, Glute Bridge)
FridayCore + Cardio
SaturdayFull Body (All exercises mix)
SundayRest + Stretching

key points

It is 100% possible to stay fit without going to the gym – you just need discipline and self-motivation. Whether you are a student, a working professional, or a homemaker – if you give 30 minutes daily to your body, then fitness is not far away.

Start your “No Gym, Home Workout” routine today itself, and take a step towards a healthy lifestyle. Your body will become strong, your mind will remain fresh, and your confidence will be boosted.

If you find this blog helpful, do share it with your friends and let us know in the comments which workout you enjoy the most.

Stay Fit, Stay Healthy – Naturally! 

more read

 

Forget Protein Powders, Embrace Roasted Gram – The Indian Fitness Secret

by

Introduction: Rethinking Fitness Nutrition

Forget Protein Powders, Embrace Roasted Gram – The Indian Fitness Secretaries -target Audience: Fitness enthusiasts (India & international), budget-conscious health seekers, vegans, and clean-eating supporters
Primary Keyword: roasted gram protein
Secondary Keywords: Indian superfood, roasted chana benefits, desi protein, whey alternative, budget-friendly protein

In a world obsessed with muscle-building supplements, fancy protein powders, and imported “superfoods,” there’s a silent revolution brewing in Indian kitchens. A humble, age-old legume is re-emerging as a powerful, natural alternative to lab-made supplements — roasted gram, also known as bhuna chana.

Used by Indian farmers, athletes, and rural communities for generations, roasted gram is not just a snack — it’s a complete nutritional package. Whether you want to build muscle, lose fat, or simply stay healthy, roasted gram could be your most underrated fitness ally.

Let’s explore how this desi superfood is giving protein powders a serious run for their money — and why it’s time to embrace our own food wisdom. lets check ayurvedic protein powder

What is Roasted Gram?

Roasted gram, or bhuna chana, is a variety of Bengal gram (black chickpeas) that has been dry-roasted without oil. It is commonly eaten as a snack — either whole, split (dal form), or powdered.

It’s crunchy, flavourful, and often paired with jaggery (Gur) in Indian homes — especially in rural areas. But behind that simple appearance lies an impressive nutritional profile.

Nutritional Profile of Roasted Gram (Per 100g)

NutrientAmount
Protein19–21g
Fiber10g
Carbohydrates60g (complex)
nutrientamount
Fat5g (healthy fat)
Iron5–6 mg
Potassium800+ mg
Magnesium150–180 mg
FolateHigh
Calories~360 kcal

Roasted gram is gluten-free, has a low glycaemic index, and is suitable for vegan/vegetarian diets.

Why Fitness Experts Recommend Roasted Gram

Let’s break down the reasons roasted gram is being hailed as a game-changer in the fitness world:

✅ 1. Complete Plant-Based Protein

Chickpeas contain all essential amino acids (though in smaller amounts of methionine). When consumed with whole grains or dairy, roasted gram becomes a complete protein source, ideal for vegetarians.

✅ 2. Supports Muscle Recovery

The protein in roasted gram supports muscle repair, growth, and tissue regeneration, especially when eaten post-workout. Its complex carbs also help restore glycogen stores naturally.

✅ 3. Better Satiety, Less Craving

Protein + fibre = fullness. This combo keeps you satisfied longer, reduces junk food cravings, and supports fat loss and weight management without calorie crashes.

✅ 4. No Bloating or Digestive Issues

Unlike some whey proteins that cause gas, bloating, or acne, roasted gram is easier on the stomach and more gut-friendly, especially for Indian digestive systems.

✅ 5. Incredibly Budget-Friendly

Whey protein: ₹2,000–₹3,000 per kg
Roasted gram: ₹60–₹80 per kg
For just ₹10–₹15, you can get the same amount of protein in a more wholesome form.

Roasted Gram vs. Protein Powders – Head-to-Head

FeatureRoasted Gram (100g)Whey Protein (30g scoop)
Protein~20g~24g
Fiber~10g<1g
Carbs (Complex)HighLow
Digestive IssuesRareCommon in lactose-sensitive
Artificial AdditivesNoneOften present
Cost per Serving₹15–₹20₹60–₹80
Satiety ValueHighLow
SourceNatural, localProcessed, imported

While whey has faster absorption, roasted gram offers slow and sustained release of amino acids, which is great for overall metabolism and muscle maintenance

How to Add Roasted Gram to Your Diet

Here are practical and delicious ways to include roasted gram in your fitness routine: check linkhttps://redcliffelabs.com/myhealth/food-and-nutrition/roasted-chana-10-benefits-you-need-to-know/

1. Post-Workout Chana + Jaggery Combo

After gym? Grab a handful of roasted gram with a small piece of jaggery. The jaggery gives quick glucose for energy recovery, while the chana helps in muscle repair.

2. Desi Protein Smoothie

Ingredients:

  • 2 tbsp roasted gram powder
  • 1 banana
  • 1 cup milk (or almond milk)
  • 1 tbsp peanut butter
  • 1 date or honey (optional)

Blend & enjoy. This smoothie is perfect as a breakfast or post-workout shake. more learn by desi protein

3. Roasted Gram Trail Mix

Mix with peanuts, fox nuts (makhana), dry coconut flakes, and a few raisins. Store in a jar and munch anytime hunger strikes.

4. Add to Salads & Bowls

Crushed roasted gram can be sprinkled on salads, buddha bowls, or used as a healthy chaat topping for extra protein and crunch.

5. Roasted Gram Paratha

Mix gram powder into your atta (wheat flour) to make high-protein chapatis or parathas.

Backed by Science

Studies on chickpeas and legumes globally show:

  • Help lower cholesterol and blood pressure
  • Support muscle protein synthesis when consumed post-exercise
  • Promote digestive and metabolic health
  • Reduce cravings and improve satiety

A study from the Journal of Nutrition and Metabolism (2020) concluded that legumes like chickpeas can match animal proteins in supporting strength gains when consumed with balanced diets.

 Ancestral Wisdom: The Original Protein Source

Before whey powders, bars, or supplements existed, our ancestors stayed strong and healthy with whole foods like sattu, bhuna chana, ghee, and desi ghee laddoos. Farmers, wrestlers, and even warriors consumed roasted chana with gur to build stamina and stay active for long hours.

It’s time we went back to basics and rediscovered what really works —sustainably and naturally.

 Common Myths About Roasted Gram — Busted!

“It’s just a snack, not a protein source.”

✅ Truth: With nearly 20g protein per 100g, it’s one of the best vegetarian protein sources.

❌ “It’s not complete protein.”

✅ Truth: When paired with dairy or grains (roti, milk), it becomes complete. Think roti + chana dal = complete protein.

“Whey is better for muscle growth.”

✅ Truth: Whey is fast-digesting, but roasted gram offers slower absorption, which prevents muscle breakdown during long gaps between meals.

 A Global Trend: Traditional Foods Are In

In the West, foods like:

  • Turmeric (Haldi)
  • Moringa (Sahjan)
  • Ashwagandha
  • Ghee

have gone viral as superfoods.

Now, roasted gram is being recommended by international nutritionists and plant-based athletes for its:

  • Sustainability
  • Cost-effectiveness
  • Nutrient density
  • Cultural rootedness

Why wait for foreign experts to validate our food? Let’s lead the change by promoting our desi superfoods.

 Who Should Eat Roasted Gram?

✅ Gym-goers and athletes
✅ Office workers & students
✅ Diabetics (low GI food)
✅ Elderly (easy to digest)
✅ Women (iron, folate-rich)
✅ Kids (growth + energy)
✅ Vegans & vegetarians

It’s also ideal for intermittent fasting windows, as it keeps you full without insulin spikes.

Pro Tips to Maximize Benefits

  • Buy plain roasted chana, not the salted or masala-coated ones.
  • Grind into powder and use in smoothies or dough.
  • Always combine with vitamin C (lemon, orange) for better iron absorption.
  • Store in air-tight containers to maintain crispness.
  • Pair with a source of healthy fat (like nuts) to enhance nutrient absorption.

Final Thoughts: Fuel Your Fitness with Local Power

Radhe Radhe

Roasted gram is more than just a snack — it’s a heritage superfood packed with protein, fiber, minerals, and centuries of wisdom. While the fitness industry pushes expensive powders, bars, and pills, we already have a desi protein hero that works — naturally.

So, whether you’re building muscle, losing fat, or simply staying healthy, roasted gram deserves a place in your daily routine.

Affordable. Accessible. Authentic.

action

Try replacing your protein shake for 7 days with roasted gram-based meals. Notice the difference.
If you’ve already made the switch, share your experience in the comments or tag us on Instagram with your desi fitness meals

read more

” A fitness and health journey that will change your life”

by

Introduction

lets-” A fitness and health journey that will change your life” In today’s world health and fitness are not a luxury. In this busy lifestyle people forget their motivation or set negative goals and work hard to achieve them in a negative way. They achieve those goals but get deflation. Everyone knows that joining a gym, following a good diet, and making a daily workout plan seems to be heard of – but the truth is that the first step is to be consistent and have a good routine. In this blog post, you will find a real, practical and effective fitness plan – without a over-promised magic trick. This blog is for those who want to start their health journey in truth, a lifestyle that is not just temporary, but as long as they are alive. Lets ” A fitness and health journey that will change your life “

Section 1: Why is it important to pay attention to fitness and health?

• Your body is your home. If the body is not strong and healthy, then nothing matters. If the body is good then life is easy.

• Your productivity, mood, energy, confidence, positivity thinking come from health, so it is very important to focus on fitness and health.

• A little movement every day and a little mindful eating protects you from chronic diseases – diabetes, high BP, obesity, anxiety, among others.

Taking a walk every day after getting up early in the morning, drinking a glass of water, having a mindful meal – all these small victories are taken along with your big success.

Section 2: Set Realistic Fitness Goals

Smart Goals:

• Specific: “To be fit” is vague. “Daily 20-minute walk” is specific.

• Measurable: “Lose 5 kg” or “Do 10 pushups”.

• Achievable: Set a target according to your current level.

• Relevant: If you live under stress, then yoga is relevant for you.

• Time-bound: “Reduce 4 inches in waist in 3 months”.

Write down your goal, make a vision board, and keep track of your progress weekly. This helps in motivation and develops discipline

Section 3: Simple Diet, Real Nutrition

Fad diets are temporary. A naturally prepared diet at home is very good for the body.

  •  Eat whole foods: like fruits, vegetables, pulses, eggs, wheat, whole grains, nuts. Stay away from unhealthy foods which are not good for health.

Bonus Tip:

Make sure you include some protein in every meal – it helps maintain muscle and prevents sugar cravings.

Section 4: Easy fitness routines anyone can do

Fitness means lifting heavy weights, the gym trainer does not tell you to do it for the sake of doing it, all this can be dangerous for your fitness, you should do it by making consistent

movements. Daily Cardio (20–30 mins):

  • Brisk walk, skipping, dance, treadmill or cycling
  •  For office work, take a daily walk after lunch and then sleep peacefully

Strength Training (3–4 times weekly):

  • For bodyweight: pushups, planks, lunges, squats
  •  Start at home with resistance bands or light dumbbells

Flexibility (2–3 times weekly):

  •  Yoga, deep stretching, or foam rolling

Tip: It is very important to take a day’s rest in case of weakness because the body also needs rest.

https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

 Section 5: Healthy Habits for Long-Term Results

  • Fitness is not limited to one exercise – the whole lifestyle changes, we start looking different from everyone, our mindset changes which is very important for us.
  •  Sleep: It is very important to sleep for 7-8 hours every night; our body gets along well.
  •  Stress Management: Daily 1-hour deep breathing, journaling or writing gratitude list.
  • Screen Time Control: You should stop using mobile at night while sleeping, the blue light emitted from the mobile disturbs your sleep, be careful.
  •  Social Connection: Join a fitness buddy, walking group, or dance class – it boosts motivation.

Section 6: Track and celebrate progress

  • You can write down what your routine should be like in your notebook, and celebrate it after completing it.
  • Take weekly photos or track measurements (don’t just look at weight)
  •  Celebrate every small success – like 5-minute extra workout, a healthy lunch

Conclusion: Fitness is a journey, not a race

Fitness and health are not a one-day job — they are a daily choice. Listen to your body’s signals, make realistic goals, and try to become a little better every day. Have faith in yourself — even if the progress is slow, it will be real.

Start today. There is no perfect time — your best time is when you decide that now is the time to change.

Call to Action:

If you liked this blog, then write in the comments your goal or a health habit that you are going to start today.

You can also ask for a personalized fitness routine or a free health planner if you want – I’m here to help!

more learn

Benefits for gym beginner with tips”

by

Is gym meant for building the body? Benefits for gym beginner with tips”– Then going to gym changes our mind also. You think that gym gives muscles, biceps, etc. Gym is a school and it brings about a change in the body. Gym should not be seen as a workout but as a transformation zone. You have to learn this post till the end. In the end, I will tell you a simple mindset shift of qualities which will promise you because you will change your life. So, learn Benefits for gym beginner with tips ’til the end.

1 gym keeps you discipline

Gym teaches you to wake up on time, it gives a signal to your brain that whether you have had enough sleep or are in the mood or not, you just have to work and hey, discipline is the only thing that will help you in studies, business, career, everywhere; the person who wakes up every day and pushes himself to gym, who is ready to pursue his role, is not scared of any type of situation in life and makes discipline a daily habit of it.

2 delayed gratification

Nowadays everyone wants quick results, like online pizza delivery, instant noodles, 10 minutes grocery, it has already happened that you should wait, even if you work out for 3 weeks you don’t see any result, if you do it for 6 weeks then you see a little difference, later after 3 weeks people say that your body is changing, so gym teaches you how to keep patience in life and it helps you to achieve every goal in your life, a lot of success is achieved by those who work without stopping and without making any mistakes.

3 PAIN TOLERANCE & MENTAL TOUGHTNESS

Because when you go to gym, you face pain, those last 3 reps which are said to be big and are not happening, but even then, you push through with your mind, mental growth gym teaches you that nothing is easy in life, if you can tolerate physical pain, then you will easily be able to handle emotional pain, failure, rejection etc. Strength is not just for muscles; this strength is also there in humans because the person who fights with himself in gym is not scared of the rest of the world in life.

GYM MAKE YOU CONFIDENT

Going to the gym makes you feel that I can do this. What does one say when you look at yourself in the mirror? My friend, you have completely transformed your fitness. It gives you an energy that no supplement can give you, which is self-esteem. And you realize what efforts you have to make for yourself and that effort gives you a different glow. There is no doubt that gym makes you healthy not only physically but more so mentally. lets more learning

Now, what did I promise you for the mindset change?

benefits –

1. Boosts Your Energy Levels

Regular workouts help increase stamina over time. You might feel tired after a session, but in the long run, your body becomes more efficient, and you’ll notice you don’t feel as drained during daily tasks.

2. Improves Mental Health

Exercise releases endorphins, which are natural mood lifters. Hitting the gym can help reduce stress, anxiety, and even symptoms of depression. It’s not just about the body your mind benefits too.

3. Builds Strength and Endurance

Whether you’re lifting weights or doing cardio, you’re gradually improving muscle tone, core strength, and cardiovascular health. Over time, everyday movements feel easier and safer.

4. Supports Better Sleep

People who exercise regularly tend to fall asleep faster and enjoy deeper sleep. Just make sure you don’t train too close to bed time your body needs a little wind-down time.

5. Encourages Discipline and Routine

Sticking to a workout plan helps you build consistency. That discipline often spills over into other parts of life like work, eating habits, and time management.

you want to learn about mindset then click “links“

ACTIVATE YOUR BRAIN

by
  • lets go  ACTVATE YOUR BRAIN When we talk about any genius, then only one person comes to everyone’s mind, his name is Einstein. If you know about the quantum theory of light given by Einstein, then you must know that his brain is much sharper and different than that of a normal human being. The thing about thinking is that we all have a brain but why is Einstein known as a genius? Actually, all humans are the same. If there is one thing that makes us different, it is the brain. Our mind is so powerful that we can achieve whatever we want.  In this learning field Today, I will tell you how our brain works and how to activate our brain. 

MINDS GAME

The brain is a weapon with which the whole world can be controlled. To understand the human brain, skin experts have done skin studies and research. It is found that our brain is very similar to a SIMPANJI. In SIMPANJI and humans,

The brain is divided into 3 parts

Parts 2– are similar in both but only 1 part differentiates us from them. The first part of our brain is the

1# Reptilian brain

  • It is that part of our brain which we cannot do anything because it works only for our needs, like if there is a shortage of water in our body then it automatically starts feeling thirsty and it works to make us feel thirsty.

Similarly, the other part of the brain is the

  • whose work is to ward off all the dangers around us. If I am afraid of any animal, then this brain makes me feel the pain, the force of entry, happiness, sadness, all the other beneficial works are done by this signal of the brain.

The third part is the

#3 human brain

which differentiates us from other living beings. Due to the brain, a human being does great work and is able to learn and understand things by focusing on his emotions. more

Our brain is of two types;

mammalian brain and human brain

  • work together. On one side, mammalian brain takes care of our emotions and on the other side, human brain understands our condition. For example, if your teacher is scolding you in school, then at first you will think of replying to him, but you think that he is our teacher and is elder to us, the human brain is there to remind us of all this.

EMOTION GAMES

  • Control your emotions otherwise they will destroy you. Emotions have a huge impact on our mood. Like we take decisions in a hurry. Sometimes we think that we should get up every day and go for a
  • like if we do some work but we do not feel like working, at that time we have to think about the benefits of the work and then do the work, if we morning walk but after a few days we don’t feel like doing it. This happens because of the chemicals in our brain. There are some chemicals in our brain which help us to feel emotions. Like dopamine is a hormone which gives us energy.
  • On the other hand, phenotype helps us to show interest in a task and oxytocin helps us to trust others.

 Similarly, ketoconazole helps us to sense and face the dangers around us.

  • But due to the stress of our daily work, these chemicals are produced due to which cancer and diabetes increase in humans.
  • It controls all of us humans but we too are very busy, think about the benefits of every work while doing it, then the stress hormone will be reduced and because of that dopamine and oxytocin are increased, our mind automatically gets focused on the work.

CONTROL YOUSELF

  • We can be happy by fighting every situation by being confident of ourselves. It is natural for everyone to have ups and downs in life, but it is better to face the difficult situations with full responsibility rather than running away from them without fighting.
  •    Until we are not able to take care of ourselves, we cannot move ahead in life and cannot be happy. We should take responsibility and fight for ourselves due to which the amount of dopamine chemical will increase and you will be happy.

Everything will happen to you

If you want something from your heart then the whole world gets involved in trying to get it for you. To be successful a person has to strengthen his will power. If your will power is strong then you will surely be successful someday. To be successful you have to concentrate your mind on the right thing. For this you have to keep your mind focused on one thing. Set a goal for this and take small steps to achieve it.

The power of trust

  • Trust in a relationship is like a mirror, once it is broken, it never gets strengthened again. When we go in front of people who are not aware of us, then a kind of anxiety remains inside us. Actually, this happens because we do not know others. Our brain feels danger in the presence of unknown people and when we get to know the other side a little bit, our brain starts producing oxytocin which makes us trust the enemies. That is why I say, talk nicely to the person in front of you, laugh and talk about happiness and sorrows and make some memories.

HOME TREATEMENT OF DANDRUFF

by

Dandruff is the most common problems and occur mainly during winter season. according to Ayurveda dandruff happens because of imbalance in ,wind” pitta and ,”phlegm Ayurveda suggest some really simple treatment for dandruff. And the ingredients are very easily available are around you so let us see — how you can easily treat dandruff ,lets start HOME TREATEMENT OF DANDRUFF at your home

#1 NEEM LEAVES

It has properties like antifungal, antibacterial, and antiseptic, Neem detoxified the scalp and reducing etching and irritation of the scalp.

  •  All you have to do it wash hair with water which is boiled with the Neem leaves add neem leaves with curd and apply that on the scalp allow it to remain for 15 to 20 minutes and wash your hair with a warm water

#2 METHI OR PENUGREEK SEEDS

This is another very effective solution for fight dandruff the white flack is easily removed from the scalp so let’s go

  •  soak Fenugreek seeds overnight and grind that seeds and make paste. add this past with curd and add 1 tablespoon full of triphala powder apply this mask to your scalp and leave it for one hour. later wash it with a mild shampoo

# 3 COPUCUNT OIL WITH LEMON JUICE

  • Take two tablespoon of coconut oil warm it up and then add 1 tablespoon of lemon in it. apply this oil to your scalp properly you can apply this oil in the evening and le3ave it overnight or apply it 2 hours before your hair wash follows regularly and you see wonderful result.
  • the hydrating properties of coconut oil will reduce dryness of the scalp thus combating the itchy scalp. while vitamin c, citric acid and zinc in lemon juice fight dandruff due to their anti – fungal and antioxidant properly.

#4 ALOE-VERA

This is the most powerful popular remedies take about 1 cup of aloe-vera gel and add 1 tablespoon of castor oil, apply it to your scalp and leave overnight or 2 hours before hair wash reaped this process once a week   the itchiness of the scalp goes away due to soothing effect of aloe vera

#5 AMLA

Amla is the ultimate solution specially when combine it with Tulsi leave. amla has vitamin c and anti- bacterial properties which is really help removing dandruff

– mix 2 tablespoons of amla powder and 2 spoon of ground Tulsi leaves add water and make a hair mask apply it to the scalp and keep it at half hour. Wash it out with a mild shampoo

more knowledge

extra tips—

1. Use a Gentle, Anti-Dandruff Shampoo

  • Look for shampoos with active ingredients like zinc parathion, ketoconazole, or selenium sulphide (e.g., Head & Shoulders, Nizoral).
  • Wash your hair 2-3 times a week—over washing can dry out your scalp, making dandruff worse.

2. Try Natural Remedies (Like Apple Cider Vinegar or Tea Tree Oil)

  • Apple cider vinegar (diluted with water) can help balance scalp pH and reduce flakes. Apply it before shampooing, leave for 5-10 mins, then rinse.
  • Tea tree oil (mixed with a carrier oil like coconut oil) has antifungal properties. Use a few drops in your shampoo or as a scalp treatment.

3. Keep Your Scalp Moisturized (But Not Oily!)

  • A dry scalp can worsen dandruff, so use a light, non-greasy moisturizer like aloe vera gel or a mild hair oil (e.g., jojoba oil).
  • Avoid heavy products that clog pores, as excess oil can feed yeast (a common dandruff trigger).

4. Brush Regularly & Exfoliate Your Scalp

  • Brushing helps distribute natural oils and remove dead skin. Use a soft-bristle brush or a scalp massager.
  • Once a week, gently exfoliate with a sugar scrub or a shampoo brush to lift flakes without irritation.

5. Manage Stress & Eat a Balanced Diet

  • Stress weakens your immune system, making dandruff harder to control. Try relaxation techniques (yoga, meditation).
  • Eat omega-3s (salmon, flaxseeds), zinc (nuts, eggs), and probiotics (yoghurt) to support scalp health.

Bonus Tip: If dandruff persists or is severe (redness, itching, big flakes), see a dermatologist—it could be seborrheic dermatitis or another condition needing special treatment.

Increase Haemoglobin naturally with foods

by

Signs of low haemoglobin in body

Increase Haemoglobin naturally with foods – Often when people meet us, they say that no matter what we do, we always feel tired and we often say that we get enough sleep at night. We feel dizzy, have heartburn, shortness of breath, feel exhausted, as if we have been sitting for a long time and suddenly getting up cause’s darkness over our eyes. If you also experience all this then your body also has a lack of blood. Lack of blood is also called anaemia, in which the red blood cells and haemoglobin level become less than normal. If the amount of haemoglobin becomes less then weakness starts appearing in the body.

Due to lack of haemoglobin, one feels weak because the function of haemoglobin is to supply oxygen to different organs of the body. If oxygen is not supplied, the organs of the body will not be able to do their work properly, which leads to weakness in the entire body. But I want to share with you 5 specific foods that can correct very quickly if you consistently include these 5 foods then your body simply won’t suffer from low haemoglobin anymore. in this post to you can learn 5 powerful foods which is help of increase blood that is increase haemoglobin naturally with foods

first food that help quickly overcome blood deficiency

#1 MANGO

Mango contains very high quantity of vitamin C and folic acid, calcium, B vitamins and lots of fibre. Due to which it is very good for the stomach. Mango generates heat in the body but if you pay attention to three things then won’t cause any heat

  1.  eat mangoes in moderation,
  2. soak mangoes first
  3. drink Kachchi lassi,

#2 RAISINS

When grapes are dried, they are called raisins. But drying them gives more strength than the grapes themselves. Raisins contain a lot of iron which is a good food for increasing blood. If you consume raisins continuously for a few days, your blood will become thicker.

 3 effective ways to consume them for maximum benefits

  1. Take a handful of raisins and soak them in half a glass of water for 4 to 6 hours. Let the raisins swell and the water thicken. Chew them at mealtime and drink the water.
  2. Secondly, you can also eat raisins with milk. Take a glass of milk, add 10-12 raisins in it and let it boil and then eat it. Raisins with milk quickly increase haemoglobin.

3 .Raisins with curd-Put some curd in lukewarm milk and after mixing 10-12 raisins in it, the mixture contains probiotics and prebiotics bacteria which when consumed increases your B12. Eat this curd in the morning before having breakfast

#3 BEETROOT

There is a special thing in beetroot due to which it is so powerful and that is nitrates. When we eat beetroot, the nitrates present in the body get converted into nitric oxide in the body which opens the vessels. When the vessels open, the blood flow will be smooth and oxygen will reach easily. That is why eating beetroot does not cause fatigue. Include beetroot in your diet and you will never suffer from blood deficiency and also skin will be glow. Best ways to eat beetroot that is beetroot juice.

The next food for increasing blood which is very effective is plum.

#4 PLUM

  1. Plum can be significantly raising haemoglobin level, It contains iron, folic acid and vitamin C which not only increases blood count but also keeps you cool naturally and reduces excess body heat
  2. Do you aften feel like overheated, swatting, acidity, burning heads, burning feet, burning eyes, dark spots on face, then this food you can add your diets

 #5 POMGRANATES

Pomegranate contains iron, vitamin C, folate, antioxidants, which increase blood rapidly. Eating pomegranate increases the delivery of oxygen to the muscles

If you eating these five foods consistency then you increase your haemoglobin, you feel energetic, glowing skin ,