How to live longer: A Science-backed Fruity Smoothie That May Boost your Life Expectancy

Many of us dream of living to a ripe old age, but we can all probably agree that more important than the number of years we live is the quality.
One of the best ways to ensure a long, flourishing life is to eat whole foods full of the kinds of vitamins and minerals that help create a healthy brain, bones , muscles and skin.

The Blue Zones was founded by research Dan Buettner, who rigorously interviewed healthy, elderly people around the globe to discover their secrets. Based on the data collected, they found a fruity smoothie that could boost your life expectancy.

Fruits are a brilliant source of minerals, vitamins and enzymes – all that good stuff to nourish the body inside and out. Fruits are packed with natural phytochemicals that have been shown to help prevent a wide range of health conditions.

Namely, a diet high in fruit intake can help lower the risk of cancer, diabetes, heart disease and high blood pressure.

One way to easily incorporate fruit into your diet is to enjoy a daily smoothie. Smoothies are incredibly easy to make. The method is to place all the ingredients into the blender, blitz, serve and enjoy.

As per the data we have designed a fruity smoothie you can try at home today. To make this you’ll need the following ingredients:


• 1 cup spinach

• 1 cup of almond/soy milk

• 1/2 cup Greek yoghurt

• 1 cup pineapple chunks

• 1 tablespoon whole flaxseeds

• 1  banana


• In a blender add the spinach and milk and blend until smooth.

• Add the remaining ingredients and blend until well combined.

• Pour and serve immediately!

Health benefits of bananas

An excellent source of potassium, “potassium is one of the most important electrolytes in the body”. It’s key in regulating heart function and blood pressure. In fact, the effectiveness of potassium-rich foods, such as bananas, on lowering blood pressure has been proven. Also bananas are rich in vitamin B6, fibre and carbohydrate.

Health benefits of spinach

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They are also rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.

Health benefits of pineapple

This tropical fruit is high in fibre, and can “help improve digestion”. Pineapples contain numerous vitamins and minerals, such as calcium, manganese, vitamins A and C, as well as folic acid. A fascinating phytonutrient found in pineapples is called bromelain, which has been recognised for its anti-inflammatory and anti-microbial effects.

All fruits have a positive impact on your health, so it’s encouraged to get creative.

The NHS promotes a “rainbow” mixture of fruits to snack on, so try to vary the colours you consume.

Check out our Secret Drinks that keep all of the Celebrities Glowing

By Priyanshi Bhatnagar

Superfoods to Soothe Your PMS Symptoms ( The Food-Mood Connection )

Want to reduce the irritability, bloating, and cramping that happens every month?
Skip the chips and chocolate and instead reach for these foods rich in vitamins, minerals, and fiber.

What Are The Symptoms of PMS?

Premenstrual Syndrome, also abbreviated as PMS, is the physical and emotional conditions that women undergo during certain days of the menstrual cycle, affecting more than 90% of people who menstrual.

Increase in estrogens and progesterone levels cause mood swings, anxiety, irritability and cramps making life difficult. Symptoms typically start five to 11 days before your period and usually disappear when you start to bleed (although you can get cramps and other unpleasant symptoms while on your period).

They include:

• Headaches

• Mood swings

• Pelvic or abdominal pain

• Bloating

• Food cravings (especially for sweets!)

• Constipation

• Diarrhea

• Fatigue

• Insomnia

• Depression

• Anxiety

• Acne

• Sore breasts

• Sensitivity to light or sound

The over-the-counter pain relievers can alleviate the cramps but that is not sufficient, to tone down the discomforts of dietary changes or some specific foods can turn out to be the best tool.

Women may think that can’t do much to bring down the complexities during PMS. But that isn’t true.

There are some foods that can come out to their rescue, putting themselves in the category of superfoods for Premenstrual syndrome. It’s widely believed that it occurs due to the dramatic drop in estrogen and progesterone levels in the days after ovulation.

But, my dear readers, do not despair. If you are suffering from PMS and not something else, there are lots of ways to minimise your pain.

The easiest? ? My favourite F word – FOOD!

Yes, You Can Manage Your PMS With Diet and Nutrition

Green tea: Green tea can comfort women during PMS by lowering estrogens levels which in turn help the endocrine system to function in a more efficient manner. Their high antioxidant content boosts immunity.

Seeds: Vitamin B6, Magnesium and Calcium are some of the vitals that keep PMS uneasiness at bay which is present in ample in sesame, sunflower and flax seeds. Vitamin B6 synthesizes neurotransmitter dopamine calming the nerves and offer relief from cramps. Flax seeds are also high on omega-3 fatty acids, which helps in balancing hormones. The fennel seeds (Sauf) helps greatly in calming the muscles.

Avocado: This good-fat food contains potassium, a mineral that acts as a natural diuretic, sweeping excess sodium and fluid out of your body. Potassium also helps protect against muscle cramps, and it boosts feelings of satiety (so you’ll be less inclined to over-nibble).

Oats: They are high in magnesium, which eases the combat with PMS. Magnesium calms nerves and improves the functioning of thyroid and sex hormones. Soaking oats in water neutralizes phytic acid present in it which otherwise may inhibit the absorption of magnesium.

Also Read: 5 Scientific Reasons to Eat Overnight Oats

Beets and beet greens: A study published in the American Journal of Clinical Nutrition, which tracked more than 3,000 women for 10 years, found a lower PMS risk among those with high intakes of vitamins B1 and B2 from food, not supplements. One tasty option that contains both B1 and B2: cooked beet greens. Just one cup supplies about a third of your daily folate needs.

Also Read: Secret Drinks that keep all of the Celebrities Glowing

Cucumber: It detoxifies liver which is great to boost hormone health and also strengthen metabolism. Cucumbers also have a great way of fighting acne caused by PMS.

Pulses: Non-heme iron, the type found in plant-based foods, is associated with a lower risk of PMS symptoms. A top source of non-heme iron is pulses—the umbrella term for beans, lentils, and peas (like chickpeas and split peas). Pulses are also full of fiber, another key remedy for PMS. It helps regulate blood sugar and insulin levels, to keep energy levels steady.

Banana: Vitamin B6 is the key ingredient in Banana which reduces anxiety and breast tenderness during PMS. Potassium which helps in bloating and decreases chances of cramps is present in Bananas.

Eggs: Eggs can help fight PMS because they are good sources of vitamins D, B6, and E. A diet rich in vitamin D, a diet rich in vitamin B can reduce PMS symptoms. Vitamin E is yet another nutrient that can bust PMS symptoms. The thinking is that these vitamins help control brain chemicals that can cause PMS.

Dark Chocolate: Its antioxidants trigger the walls of the blood vessels to relax, lowering blood pressure and improving circulation. This treat also has magnesium which is vital in the fight against PMS discomforts. It also enhances mood.

Chamomile tea: It has properties that may help relieve muscle spasms and reduce the severity of menstrual cramps. A warm cup of naturally caffeine-free chamomile tea can be soothing when PMS strikes, easing the anxiety and irritability that hormonal shifts can cause in the days leading up to your period.

What not to eat during periods?

Some foods could be making matters worse, whilst others may be preferable as they contain many of the vital nutrients that we are most likely lacking. To help you out, I’ve compiled a list of the foods you should considering avoiding during your period:

There are no mountainous tasks to be accomplished for comforting yourself during PMS. All you need is some hygiene maintenance accompanied by slight inclusions of some vital food ingredients in your diet to win over the PMS.

By Priyanshi Bhatnagar

9 Trusted Foods To Eat That Fight the Common Cold + Foods To Avoid

When you’re sick, especially with a cold or the flu, sometimes food can be a real turnoff. But the right foods and beverages can offer relief—either from the symptoms of a cold or to help strengthen your immune system—so you can get better faster.

When you catch a cold, standard over-the-counter remedies can relieve a runny nose or a persistent headache—but the effects are only temporary. There’s yet to be a miracle medicine that can prevent a cold entirely or shorten its duration.

Antibiotics won’t help either. While they can treat bacterial infections, they’re ineffective―even detrimental―in treating the flu or cold virus. Antibiotics eliminate all bacteria, yes, but they also wipe out the “good” bacteria. This can actually interfere with your body’s efforts to battle a virus.

The fastest and easiest relief may actually come from what you’re eating.


Diet keeps our internal mechanisms at peak production. And when you’re seeking relief from cold symptoms, many traditional food remedies can be effective.

So, how do doctors and dietitians nourish themselves when they’re sick? They turn to the following foods, which will help you feel better ASAP.

From healthy comfort food to spicy chiles, these tried-and-true food remedies may help manage your symptoms. Below, we dig into the history behind long-standing food remedies—and why they may actually help you beat a stuffy nose or persistent headache.

1. Soup

Soup is a tasty, warming dish that’s ideal on cold winter evenings however, did you know it could also be beneficial when you’re suffering from a cold or flu?

The idea that chicken soup can cure colds may be seen by some to be an old wives’ tale but there is actually some truth behind this idea. That’s because chicken contains a substance known as carnosine which has anti-inflammatory effects. This means it can help to reduce symptoms such as a blocked nose and sore throat, particularly in the early stages of infection. That’s not all though, this delicious broth also helps to prevent dehydration whilst the steam may also reduce congestion further. 

Similarly, for vegetarians, a healthy vegetable soup or stew could be just as beneficial as these are packed with the nutrients your body needs to fight off an infection. Also, the warm liquid will soothe a sore throat and ease a blocked nose in the same way that chicken soup does. 

Our Easy dairy-free Pumpkin soup is a great option as it takes just 15 minutes to cook and is made from simple ingredients. So, even if your partner or friend is no Gordon Ramsey they should be able to manage this!

2. Citrus

I’m sure you are aware, citrus fruits such as oranges, lemons, grapefruits and limes hold a large vitamin C content. The natural antihistamine, vitamin C can also relieve cold symptoms such as watery eyes as well as nasal and chest congestion. It’s also a powerful antioxidant that can help prevent further cell damage when viruses or bacteria attack the immune system. Specifically, vitamin C stimulates the release of interferon, a protein substance that increases resistance to viruses, and strengthens the movement of microbe-killing white blood cells called phagocytes.

Citrus fruits, kale, butternut squash, bell peppers, and kiwis pack a healthy punch of vitamin C in every serving. The soft white layer of skin found on these fruits contains flavonoids which can help boost the immune system but, as I’ve just mentioned, they also speed up recovery too.

3. Spices

They may make your eyes water but spicy foods can actually help when you’re loaded with the cold. That’s because they temporarily open the sinuses thus enabling mucus to flow more easily and thereby easing congestion. When chile-laced foods hit the mouth, throat, and stomach, they stimulate the nerve receptors of secretion-producing glands, triggering a release of watery fluids that can make the eyes tear and the nose run.

It’s a self-cleansing process that helps eliminate the virus by breaking up congestion, flushing out sinuses, and washing away irritants. For especially tenacious colds, gargling with a pepper solution-Tabasco Sauce stirred into a glass of warm water-up to four times daily. The degree of optimum potency and frequency of gargling depends on the bug’s severity and your own pepper tolerance (a few drops of Tabasco may suffice for novices, whereas hot pepper aficionados may need 20 or more drops for the desired decongestant effect).

Again, there is plenty of choices when it comes to eating spice – hot sauce, wasabi, peppers and chilli all give the effects I’ve just described.

4. Bananas

Bananas are one of the easiest foods on the digestive system and remain one of the few appealing foods when appetite is diminished due to illness. If an infection causes fever and vomiting then your vitamin and mineral levels decrease.

Therefore, bananas raise blood sugar and provide energy while delivering key nutrients that help support the immune system, including vitamins C and B6, copper, and folate. They’re also chock full of potassium, an electrolyte lost in sweat.

Add some banana to a homemade smoothie to gain even more nutrients! Blend them with raw honey and freshly grated ginger, into a smoothie, or freeze and eat as an icy pop.

5. Green vegetables

Green veggies provide anti-inflammatory antioxidants, as well as key nutrients, are known to help the immune system function, including vitamins A and C and folate. They also provide bioactive compounds that provide a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells.

Yet other important greens are spinach for the immune system which contains vitamin A in abundance. This vitamin gives the immune system an added boost but also strengthens the mucous membranes to tackle the likes of a runny or blocked nose too. 

Sweet potatoes, carrots and squash also contain vitamin A so you could try mixing all three with spices and chopped tomatoes to make a vegetable curry. Sauté veggies along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.

6. Fermented Foods

Think of your gut as a personal bodyguard. Since it’s the first line of defence for anything you ingest, it protects all other organs. Fermented foods — like kombucha, miso, yogurt, and kefir can protect from cold thanks to their probiotics. They’ve been linked to reducing the duration of a cold and may decrease your likelihood of getting sick.

Kefir: Many health experts often argue that kefir is actually healthier especially for those looking to boost their immunity during the cold season. Why? The probiotics found in this fermented beverage can contain up to 61 different strains of bacteria and yeasts. Sipping on a bottled version when you’re feeling sick certainly couldn’t hurt.

Unsweetened Greek Yogurt: Pick plain, unsweetened Greek yogurt when you’re feeling under the weather. 2/3 cup of yogurt has about 20 grams protein are key to helping the cells of your immune system regenerate. Try choosing non-fat or low-fat kinds — not because of the calorie content, but because colds have a tendency to zap appetite. Since fat is filling, it’s best to get enough protein by eating as much of that yogurt variety as you can.

7. Seeds

The likes of pumpkin and sesame seeds make a healthy snack but they also give the immune system a boost because of their high zinc content. Studies have indicated that, when taken within 24 hours of symptoms developing, zinc could reduce the duration of colds.

Also, pumpkin seeds are filled with potassium, magnesium and iron. Those minerals are key for keeping up the energy.

Sunflower Seeds: Whether you prefer them shelled or unshelled, grab a handful of seeds. They provide omega-6 fatty acids, which are important for disease prevention via the immune system and general health overall.

8. Herbal tea

A great way to get your fluids in is to drink hot tea. Certain teas brewed with hot water might help soothe some of your cold and flu symptoms as well.

The menthol in peppermint tea might help clear nasal congestion or runny nose. And elderberry tea could do the same by reducing swelling in your nasal passageways and relieving a stuffy nose. Ginger tea often eases nausea symptoms and might even help you heal faster.  Ginger may also help the body fight off the viruses involved with these ailments as well as relieve nasal and chest congestion.

9. Oatmeal

Whole grains contain anti-inflammatory properties, which allows for an increase of production of healthy bacteria. When we think of cold relief, the last thing we would think to eat is thick, creamy oatmeal. Despite those qualities, though, oatmeal also contains beta-glucan, which stimulates the immune system and makes it one of the best cold remedies. Getting those oats in when you’re starting to feel sick can help to quicken the recovery process. In addition to the beta-glucan, oats contain zinc and selenium, which also work to fight infection.

Seventy per cent of your immune system lives in your gut. So, it’s important to keep your gut health if you want to fend off any cold-causing germs!

It’s also important to drink plenty of water to replace the fluid you’re losing through your lungs each time you cough, and from losses due to perspiration or sweat.

As far as what to avoid when you’re sick, steer clear of foods that may fuel inflammation or stress your immune system.

I advise my clients to avoid refined sugar, processed foods (especially those with artificial ingredients), conventional dairy and meat, Caffeinated drinks as they are dehydrating. They include coffee, cola drinks, energy drinks and tea.

Also, alcohol which is too dehydrating. In addition, it affects the functioning of the immune system and drinking too much alcohol makes you more likely to get an infection.

By Priyanshi Bhatnagar

5 Reasons to Try Overnight Oats, According to Science (+5 Mistakes to Avoid When Making)

Overnight oats have become a growing breakfast trend all across the world. From Bollywood celebrities to food bloggers, everyone swears by their humble bowl of overnight oats.

The popularity of overnight oats is on the rise. Everyone knows oatmeal is a nutritious dish to add to your diet, but overnight oats hold a special appeal and may offer even more benefits than their cooked counterpart. If you are tired of regular oatmeal and are hunting for a make-ahead breakfast that’s both delicious and nutritious, overnight oats may be your perfect solution.

Oats are loaded with good-for-you nutrients like fibre, protein, magnesium, potassium, and omega 3 fatty acids, among other things. Plus, oats don’t contain added sugar if you read the labels and avoid certain instant varieties. They also can be eaten in different ways, making them one versatile power food.

What Are Overnight Oats?

Overnight oats are raw oats that have been soaked overnight in liquid: popular choices include almond milk, hemp milk, coconut milk or Greek yogurt. The oats absorb the liquid during the night, softening them, in the same way, cooking them softens them, except without the work! You can soak pretty much any variety of oats, although quick cook or rolled oats.

Quick cook or rolled oats are often preferred because they absorb the liquid faster than, say, steel-cut oats.

Here are five reasons you should try overnight oats this week.

1. Overnight Oats Have Increased Digestibility

When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’  nutrients much more efficiently. This may make the oat mixer easier to digest compared to oats that have been cooked, which is great for everyone but is especially helpful for people with gluten sensitivities.

2. Overnight Oats Contain Increased Resistant Starch

Resistant starch is found in all foods that contain starch, but it appears to be present at higher levels with cooled starchy foods instead of cooked ones. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness and decrease insulin spikes associated with eating hot starchy foods.

3. Overnight Oats Are Versatile

Not only are overnight oats quick and easy to make, but they are also extremely versatile. You can experiment and brainstorm endless variations and stir-ins, which helps to keep things interesting and make breakfast on the go fun and satisfying. All you need to make overnight oats are your oats of choice, your liquid, and a sweetener.

4. Overnight Oats Are Time Savers

Prepping your oats recipe before bed probably takes less than 5 minutes, and when you wake up in the morning, they are ready to rock! No cooking, no mess, no fuss. You can prep all your add-ins the night before as well and have them ready to stir in or bag them up to take with you.

5. Overnight Oats Boost Your Fiber Intake

Overnight oats contain soluble fiber which helps reduce blood pressure by unclogging the intestinal tract. It binds with LDL cholesterol in the body to soften arteries for better blood circulation. This decreases high cholesterol levels and lowers your chances of developing heart diseases. Oatmeal is a good source of fiber. It offers a daily intake of 14 g of fiber for both men and women. That said, consuming overnight oats by incorporating fruits, yogurt, or milk can increase your fiber intake and accelerate healthy fiber absorption in the body.

How to Make Easy Overnight Oats Yourself

Best Basic Overnight Oats Recipe common Ingredients:

OATS: Rolled oats (or old fashioned oats) are the most common oat to use in overnight oats and become thick and creamy after soaking in liquid, Quick-cooking oats end up more like cold porridge, but they’re still chewy and flavour super well or Steel-cut oats.

MILK: Milk is mostly preferred liquid to make overnight oats and very essential. You can use any kind of milk you want such as cows, almond, coconut, soy etc.

SEEDS: Majority prefer Chia seeds as they are a great source of antioxidants, fibre, and omega-3’s, but they help thicken your overnight oats and make them extremely creamy and satisfying.

GREEK YOGURT: Greek yogurt is such an amazing, tangy add-in for overnight oats that really enhances the flavor and makes them extra creamy. Also a great post of extra protein.

VANILLA EXTRACT: You can’t go wrong with vanilla. We almost always add a teaspoon of vanilla extract to all overnight oatmeal recipes!

SWEETENER: All natural sweeteners are key when it comes to overnight oats. Ditch the table sugar or brown sugar for something more natural like honey or maple syrup or stevia.

NUTS & DRIED FRUIT: In many of the recipes you’ll find the oats flavoured nuts like almonds, pecans, walnuts etc and dried fruit like raisins, apricots, figs.


Get inspired by these healthy overnight oats ideas so you can meal prep a satiating breakfast.

Mistakes to Avoid Making Overnight Oats

Yes, it’s as simple as it sounds, but there are a few things to keep in mind to ensure your morning oats are as creamy and comforting as possible before you run out the door.

1. Guessing on the liquid-to-oat ratio.

Stick with a 2:1 ratio of liquid to oats when making overnight oats to achieve a spoonable, porridge-like consistency.

Getting the liquid-to-oat ratio down is one major key to success when it comes to overnight oats. If you use too little liquid, the oats won’t be able to soften enough and get that creamy consistency. Instead, you’ll have something more like cement. Yet, use too much liquid and you’ll end up with soup.

2. Not adding a pinch of salt.

As much as oats love maple syrup and brown sugar, they also love (and need) salt. Just like any other food, overnight oats need to be seasoned properly and will frankly taste like cardboard without that pinch of salt, regardless of how much syrup you drizzle on.

3. Reaching for instant oats.

Old-fashioned rolled oats are the best when it comes to the variety to use for overnight oats. They’ll give you that creamy, smooth texture with just the right amount of chew. Leave instant oats behind when making overnight oats. Since they are so small, they’ll actually just end up almost dissolving in the liquid.

4. Tossing all the nuts and fruits in at once.

Reserve mix-ins like nuts, seeds, fresh fruit and coconut flakes for the morning. Chia seeds and dried fruit can be adding at night, as chia seeds do need time to absorb liquid and dried fruit will plump up overnight. Just like the oats, anything you add to the liquid is going to soak and soften so you’ll be left with chewy nuts and mushy fruit.

5. Forgetting to stir before digging in.

Give your overnight oats one final stir after taking them out of the fridge to ensure all that chewy, crunchy, mushy goodness is well-combined and you’ve got all those great textures in each bite. The bottom of the oats might be pretty mushy while the top still could have a little crunch left in it, which means you’ll be digging through all sorts of different textures.

If you want to feel fuller and burn more fat, there’s nothing healthier than eating overnight oats every day. Contrary to popular belief, eating overnight oats is not a bad thing. People enjoy that pudding-like, creamy muesli for good reasons. The right mix of healthy food choices, studies suggest, leads to happiness, good health, and weight loss. So why won’t you incorporate overnight oats in your daily meals?

By Priyanshi Bhatnagar

Sip On These 5 Calming Lattes that Help Your Body to Relieve Stress and Anxiety

Mostly, our first reaction when we are overcome with stress is to look for an easy solution such as alcohol or medications.

Instead of reaching for that third cup of coffee for an energy boost or a nightcap to de-stress, we rounded up best natural herbal filled lattes with everyday ingredients that are known as powerful remedies for fighting fatigue, anxiety, and stress.

An easy way to calm the body, though, is through nutrition. Specific drinks are known for their superfood powers to alleviate anxiety and stress quickly. Some simple options include: water, tart cherry juice, warm milk, and a variety of herbal teas.

But if you’re looking for something that feels just a little more gourmet, here are five drink recipes that are sure to help you destress and relieve anxiety – all while tasting totally delicious.

Now, these soothing drinks will have a calming effect on your body, that will lead you to absolute peace of mind!

My dear friends, we have a lot of yummy soothing drinks to relieve stress in our pantry! Bring your senses and stay focused as we have also shared recipes of drinks that relieve stress.

1. Turmeric Latte

Curcumin, the bioactive compound found in turmeric, has been linked to boosts serotonin levels, can help relieve anxiety and depression and maybe just as effective as antidepressants.


1 cup milk of choice

1 teaspoon ground turmeric

1 teaspoon vanilla extract

Pinch black pepper

Pinch sea salt

1 heaping teaspoon coconut oil

1 teaspoon natural sweetener of choice (I especially love stevia )


In a small saucepan, heat milk, turmeric, vanilla, pepper, salt and sweetener, until very warm but not yet boiling. Transfer to a blender and blend with coconut oil until frothy. Pour into a mug and drink immediately.

2. Ashwagandha Latte

Adaptogens are naturally occurring substances that help our bodies deal with and adapt to stress, found in Ashwagandha which in particular is a stress-fighting superstar. It benefits to reduce the body’s stress hormone, relieves anxiety and prevents stress-related fatigue.


1 cup of milk ( try with non-dairy milk)

1 teaspoon ashwagandha powder

½ teaspoon cinnamon powder

½ teaspoon stevia or organic honey


Warm the milk, then add the powdered spices and sweetener

Stir well, using the whisk to blend, adjusting for sweetness if necessary

Pour into a nice cup and enjoy.

3.Matcha Latte

Matcha contains flavonoids and L-theanine, which is historically known for its relaxing effects. L-theanine increases the brain’s alpha frequency band, relaxing the band without causing drowsiness. Considering matcha is also packed with antioxidants, vitamins, and nutrients, it can be a powerful tonic for beating fatigue and boosting your overall health and providing sustained energy.


1 tsp matcha green tea powder

1 tsp stevia powder

3 tbsp warm water

300ml hot milk


Spoon the matcha green tea powder and the stevia powder into a mug or cup.

Add the warm water and mix with a spoon or with a whisk until it is a smooth dark green paste to ensure no lumps form.

Warm the milk in a small saucepan and pour into the mug until nearly full. Use a whisk to mix the paste and milk together until smooth and light green in colour.

4. Ginger Tea Latte

Super spice ginger is the key player in this healthy latte. This spice is a favourite in India and praised for its ability to relieve digestive issues, nausea, and aches in your muscles and joints. After sipping this drink, you can be sure that you’ll feel refreshed and ready to take on the day.


1 cup milk(250 ml)

½ tsp ginger powder

½ tsp ground cinnamon

1 tbsp organic honey or stevia

1 teabag, I prefer Chai tea


Place all the ingredients in a saucepan (except the teabag) and stir. I used a milk frother to get a better texture, but it’s optional. You can also blend the mixture in a blender if you want.

Cook over high heat until it’s hot, but don’t bring it to a boil.

Remove from the heat, pour the mixture into a mug, add the tea bag and let it infuse according to package directions.

Remove the teabag and your ginger tea latte is ready to drink.

5. Lavender Vanilla Latte

The lavender helps the brain to halt production of the chemicals that cause negative or stressed emotions, helping you restore a sense of calm, while the adaptogenic mushroom Reishi has a normalizing effect on the body. This means if the immune system is depressed, adaptogens enhance the immune response.

If the immune system is overactive—for instance with inflammation—adaptogens help re-regulate the immune response, decreasing overactivity, thus majorly restoring balance in your body. Finished off with a touch of sweetness from stevia and vanilla bean it’s the ultimate dreamy, creamy concoction when you’re in need of some serious zen vibes.


½ cup hot water

1 cup of heated milk

1 tsp culinary-grade lavender (or one lavender tea bag)

1 tsp coconut oil

½ tsp vanilla

Stevia for sweetness


Steep the lavender or lavender tea bag in hot water for 3-5 minutes. (If using loose lavender, strain before adding to blend.) Add the rest of the ingredients to the blender. Blend, mix together, and enjoy!

Health Tip:

Feel free to use any milk or natural sweetener, but I used Stevia because of its immense amount of health benefits.

And if you want to why I choose that in all my recipes then find out here :

By Priyanshi Bhatnagar


There are plenty of cosmetics that dub themselves as “skin food,” the truth is that the key to maintaining a healthy complexion doesn’t come from a bottle. While it’s true these cleansers and lotions offer a topical fix—a beauty band-aid, if you will—gorgeous, hydrated skin starts from within. And that all depends on whether our best foods for glowing skin are on your plate.

A clean diet means a radiant you!

Whether you need to treat acne, ward off premature ageing, reduce the appearance wrinkles, or fight back against another pesky skin condition, the right diet can be a valuable aid.

Researchers have found that fitting certain healthy foods into your daily routine can help fight back against your complexion woes by turning off inflammatory genes and providing your body with the proper tools to strengthen and build healthy tissues.

What to eat for glowing skin is a question you simply can’t ignore.

Just about every woman desires to have glowing, flawless skin and would go to any length to achieve a clear complexion.

However, there are a number of factors such as the scorching sun, stress (both emotional and physiological), your hormones and even everyday pollution that prevent your skin from achieving the desired levels of skin perfection. You could try a million different means and ways to get soft and supple skin, especially one with that naturally brilliant shine, but none of them is going to help unless and until you start eating healthy.

The way to glowing skin, quite like the way to a person’s heart, is truly through the stomach! Your dietary habits impact your overall health and your skin is equally affected, perhaps the most affected by what you eat. Having a healthy stomach, bowel movement, gut and liver are imperative to having clear, unblemished skin, amongst a host of other health benefits.

For which you need to include certain foods in your diet. Basically, you need to follow a diet for glowing skin. Here’s a list of some of the healthy foods that will nourish your skin and get that healthy glow you’re after, within a few days…

1.Cooked Tomatoes

Lycopene, the phytochemical that makes tomatoes red, helps boosts collagen strength—a protein that gives skin its taut, youthful structure—and fights off the oxidizing effect of UV rays by eliminating skin-ageing free radicals.

Why is tomato paste one of our best foods for skin? It’s because cooking tomatoes ups their lycopene levels, so tomato sauce, gazpacho, and even ketchup pack on the protection.


Think of carrots as your very own wonder wands—good for the eyes and good for clearing up breakouts. No magic here, though, just plenty of beta-carotene and vitamin A, an antioxidant which prevents overproduction of cells in the skin’s outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays an essential role in reducing the development of skin-cancer cells. It’s a win-win with this best food for the skin.


When the question—what to eat for glowing skin, arises turmeric is easily the most age-old answer. Antibacterial, antifungal, anti-inflammatory, ‘anti-all bad things’ superhero of an ingredient is one you can add to everything right from your soups to your smoothies. The curcumin present in turmeric helps fight any bacterial infection both inside and outside your body, whether the turmeric is ingested or applied externally.

Plus, this spice can also be used to lighten dark pigmentation blotches or scars caused by ageing, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment—just combine with honey to create a healing facial mask!


Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening the cell membranes guards against their deterioration that causes premature ageing. This nutrient also helps to prevent the production of arachidonic acid (AA), an inflammation precursor that leads to wrinkle formation.

And that’s not all. DMAE works in conjunction with B vitamins to increases levels of acetylcholine, a neurotransmitter essential for proper muscle functioning that can keep your face looking toned and firm.


This tropical fruit contains a plethora of active enzymes which pass on their health benefits. One enzyme, chymopapain, has been used to relieve inflammation—a common source of skin conditions. And another enzyme, papain, can help remove blemishes and even treat acne when applied topically as the enzyme dissolves pore-clogging fats and cleanses the skin.

Not to mention, just a single cup of fresh, ripe papaya packs a whopping 144 per cent of your DV of collagen-strengthening vitamin C.

6.Bell Peppers

Vitamin C is essential to the formation and growth of skin and muscle tissue as well as to building collagen—the protein which provides strength and structure to your skin, bones, muscles, and tendons. But instead of grabbing an orange to get your dose, much on some vitamin C-rich yellow bell peppers instead.


Here’s another reason you should eat the whole egg. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.

In addition to giving your body a dose of healthy protein that it needs, egg whites are high in both the lysine and proline (amino acids), as well as collagen itself. So adding an egg to your diet could help support your body’s natural production of collagen to help fight fine lines.

8.Detox Water

Be honest. How many products and concealers have you purchased to cover those pesky, puffy, dark circles under your the eyes? They may be a sign of lack of sleep, but it can also indicate another more common issue: dehydration. Salty foods, alcohol, exercise, hot weather and just plain not drinking enough water can create inflammation, which results in those raccoon eyes.

Start replenishing your body with these detox waters. Cut up some citrus fruits (rind included), soak in a pitcher of ice water, and drink up. The vitamin C in the citrus will help balance levels of electrolytes and expel excess water weight while the d-limonene in the rinds acts as a powerful anti-inflammatory compound which helps the liver flush toxins from the body.


Avocado dip

Instead of investing in a slew of questionable anti-ageing products, head to the store and grab an avocado. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature ageing caused by ultraviolet radiation. Avocados’ potent source of fats also helps you absorb many of the fat-soluble vitamins that also help protect your skin from sun damage.

10.Green Leafy Vegetables

Popeye’s favourite veggie triumphs again. People who ate the leafiest greens had prevented squamous cell carcinoma of the skin. Researcher speculates that the high levels of folate, an essential B vitamin which helps maintain and repair DNA, in these veggies may reduce the likelihood of cancer-cell growth. Just a single cup of spinach contains 65 per cent of your DV of folate.

Similarly, kale has proven that it earned its spot as a superfood. This cruciferous veggie is loaded with the skin’s favourite anti-ageing vitamins A, C, E, and, uniquely, vitamin K. Leafy greens are one of the most potent sources of vitamin K, a vitamin which helps with blood clotting and faster healing when ingested. And when applied topically, it can minimize the visibility of bruises, scars, stretch marks, and spider veins.

11.Green Tea

Pour yourself a cup of this green elixir and watch your skin glow! Green tea contains catechins, an antioxidant with proven anti-inflammatory and anticancer properties.

This food (especially of the Matcha kind), being full of natural antioxidants, is rich in the phytonutrient known as epigallocatechin gallate (EGCG) and is extremely efficient in protecting your skin from the harmful free radicals that are majorly responsible for skin problems such as dark spots, premature ageing and even spots.

Since green tea also helps lower levels of dihydrotestosterone (DHT), the hormone responsible for your acne issues, it is also extremely efficient in keeping your skin clear and free from any blemishes. Just be careful to not overdo it. Too much caffeine can lead to dehydration, which may have the opposite effects on skin health.


Blueberries are one of nature’s finest superfoods. Brimming with antioxidants, blueberries help your body quash cell-damaging, skin-ageing free radicals. These berries also help boost the strength of collagen fibers thanks to their high concentration of anthocyanins: phytonutrients that give these berries their bright blue hue. Not to mention, this fruit is also a great source of prebiotics —fiber-rich foods that your gut bugs ferment into anti-inflammatory fatty acids—which can help heal your immune system and alleviate inflammation-induced skin conditions.



A nutrient-dense whole foods diet won’t just help you lose weight—it’ll also brighten up your skin. That’s because introducing high fiber foods like oats will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues. That last benefit is because of oats’ high source of silicon, a trace mineral that also helps skin retain elasticity, slowing the signs of ageing.


Over time, skin loses collagen and thins, which makes the veins beneath the eyes more visible. Luckily, all you have to do is grab Brazil nuts. That’s because one brazil nut has over 135 per cent of your DV of selenium, a nutrient that can boost the production of collagen. This mineral helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant, stopping free radicals created by UV exposure from damaging cells. They’re also full of vitamin E to keep your skin moisturized and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays.

Almonds are full of one of the most oft-associated vitamins with skincare, vitamin E. That’s because this vitamin helps repair scarred cells and defends against sun damage. And because vitamin E also acts as an antioxidant, it also works to keep your body free of dangerous free radicals. Almonds are also one of the best sources of dairy-free calcium.

Walnuts? Didn’t come to mind. Omega-3 fatty acids can help prevent skin cancer by inhibiting the formation of the chemical COX-2. Walnuts are a prime source of healthy fat.

15. Honey

Speaking of honey, this is another ingredient that does wonders for your skin. The best snack to eat is raw honey, and the best part is that you can top it on almost any fruit. Raw honey contains five enzymes, six different vitamins, eight distinctive lipids, 12 minerals, 17 trace elements, 18 amino acids (proteins), 18 bioflavonoids (also known as antioxidants), and 26 aroma compounds, making it a special healing ingredient that works its magic inside and out.

15.Dark Chocolate

Forget the sunscreen—pack a bar of chocolate in your beach bag. That’s because the antioxidants in dark chocolate known as flavanols reduce roughness in the skin and provide sun protection. According to a study in nutrients, cocoa’s antioxidants can protect the skin from oxidative stress, which can lead to premature skin ageing. Chocolate is also a great source of pre and probiotics to help heal your gut and reduce inflammation.


Yoghurt is easily the best food for glowing skin. Most of the skin ailments that we have are caused on account of having an unhealthy stomach, bowels and gut. Yoghurt is known to contain probiotics that aid in the process of digestion, thereby ensuring that problems such as breakouts and skin dryness, do not bother your radiant flawless complexion. Consume as much yoghurt as you like, after every meal and with smoothies and fruits salads. As the Turks would say, yoghurt is the cure for absolutely everything!

It’s not an instant fix but an investment that will benefit you long—term...

By Priyanshi Bhatnagar