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There is something undeniably comforting about a warm, freshly made paratha. Whether stuffed with aloo, gobi, paneer or served plain with a dollop of white butter, parathas bring joy to every meal. From North Indian breakfast tables to late-night hostel cravings, this humble flatbread is loved across the country and beyond. But let us face it-parathas can get a little heavy. Traditionally cooked with generous amounts of ghee, butter or oil, they are rich in flavour but also loaded with calories. For those keeping an eye on weight or daily intake, enjoying a classic paratha can quickly feel like a guilty pleasure.

Giving up parathas altogether? Not necessary. A few smart tweaks can make them lighter and more nutritious, without compromising on taste. Enter the high-protein, no-oil paratha. It is soft, flavourful and satisfying, bringing the same comfort as the original, but in a way that is kinder to your health. Whether looking for a protein boost, a weight-friendly Indian meal or just a fresh spin on a desi favourite, the no-oil paratha proves that healthy and hearty absolutely can go hand in hand.

Raksha, an ISS Certified Nutrition and Weight Loss Coach, once weighed over 100 kg. Along with the challenges of obesity, she also struggled with poor skin and hair health. One of the biggest reasons behind her weight gain was a junk food addiction – she would eat chips and chocolates almost every other day. Eventually, she decided to lose weight and underwent a remarkable transformation. In just 13 months, Raksha lost an impressive 40 kg, dropping from 116 kg to 70 kg.

Her transformation reel has garnered over 9 million views on Instagram. Without any crash diets or shortcuts, she lost weight by understanding nutrition, giving up unhealthy eating habits, and exercising daily at home.

So, how did she gain all that weight? In an Instagram video, Raksha shares three key mistakes she made during her school years that contributed to her obesity. These habits are fairly common and students should avoid them to stay healthy and fit:

For many of us, the day simply does not begin without a hot cup of chai – sweetened with a teaspoon or two of sugar. But if you are trying to lose weight, you have probably been told to cut sugar out of your diet entirely. While that advice may be popular, it is not completely accurate. According to Dr Sidhant Bhargava, nutritionist known to have worked with celebrities like Alia Bhatt, Sara Ali Khan, and Ananya Panday, you can still lose weight without giving up sugar altogether. The key lies in understanding how weight loss truly works.

Dr Bhargava points out that 1 gram of sugar contains 4 calories, so 1 teaspoon (5 grams) adds only about 20 calories to your drink. If you are adding one or two teaspoons to your tea, that is merely 20-40 calories, nowhere near enough to derail your weight loss progress. “20-30-40 calories do not really matter. Overall calorie deficit matters,” he says in one of his YouTube shorts.

A report by the Cleveland Clinic suggests that the average adult needs 1,800 to 2,500 calories per day, depending on age, sex, and activity level. So yes, your spoon of sugar is barely a drop in that bucket. What really matters is your total energy balance how many calories you consume versus how many you burn, not a single ingredient in isolation.

We celebrate International Yoga Day, commonly known as Yoga Day, on 21 June every year, since its inception in the year 2015. A combination of physical, mental and spiritual practice, yoga has been attributed mostly to India. The asanas, or poses, that yoga includes aim at attaining overall body strength and keeping it healthy and sound. On the other hand, the mental techniques include breathing exercises (pranayama) and meditation (dhyana) to discipline the mind. Yoga preaches ‘a healthy mind in a healthy body’ and we couldn’t agree more. This Yoga Day, let us look at what’s the best way to keep fit through yoga along with the diet in order to lose weight. If you practice yoga regularly, you’d know that you need more body strength than anything in order to get your asanas right. To ensure you build a good stamina teamed with body strength, then you must allow proteins into your diet. Generally speaking, one should eat a meal that comprises good fats, proteins and carbohydrates, plus should be dense in nutrients, both before and after yoga session.

Most people don’t really like stuffing themselves with during yoga, as it can turn out to be rather uncomfortable trying to move through asanas after a meal, especially the ones that involve twists, backward bends and inversions. One should ideally eat a meal at least two to three hours before yoga practice, or you can have a small snack an hour before to give your body some time to digest.

Yoga Day 2022: As you are striving hard to be physically fit, have you ever worked at being mentally fit too? One needs to work towards being truly healthy in every aspect of life, be it physical or emotional. When your body and mind is in sync with each other and influenced by all the positive energies, that is the time when we can say that one is completely healthy. It is time to pay attention to your body and mind by making healthier choices in your daily life for holistic well being.

A freshly brewed cup of hot coffee when you wake up in the morning or are in the midst of a busy day at work equates to happiness, comfort and a good energetic vibe. But have you ever watched the caffeine intake? Is there a better alternative and a way to balance caffeine intake? Fortunately, yes and the answer is green coffee that is proclaimed as a superfood today. Unlike regular coffee, green coffee is not roasted and hence has higher antioxidant power, which is otherwise lost in the roasting process. Green coffee has Chlorogenic acid (CGA), which works as an antioxidant. This natural antioxidant is lost to a great extent during roasting. Green coffee beans preserve this Chlorogenic acid, hence known to be beneficial to health.

Women have donned multiple roles, from being the nurturer and caregiver for the family to multi-tasking and leading at the professional front. Dedicated to their responsibilities, most often, they get caught up in the demands of day-to-day life that can be stressful in many ways. This stress often goes unnoticed and it can end up having larger ramifications on their health, specifically their heart health. Specific instances of stress are evident – tough deadlines at work, a big life change, loss of a loved one, etc. And we are all cognizant of this. However, in the day-to-day lives of women, there are many instances of stress that just go unnoticed. Simple tasks like ensuring family meals are prepared or children attend school on time can cause stress. This can be further exacerbated by meeting deadlines at work simultaneously or even completing the daily chores. These tasks are often unavoidable and hence the stress that comes with them is inevitable. However, there is a need to recognise the impact this can have on one’s health.

Many women are struggling during the pandemic period as well, with work-from-home and the housework to attend to, at the same time. For example, schools adopting digital classrooms, mothers hustling with school projects and checking items off their to-do lists, among other factors. Such inevitable expectations have increased the stress levels and have made it difficult for women to focus on their own wellbeing, further affecting their health.

Stress is known to impact heart health. In a recent survey, in cities like Mumbai and Delhi, it was found that 76% and 59% of the female population* respectively, who are stressed are at risk of heart problems. It is of concern to note that 58% of females who are at heart risk due to stress, do not consider stress among the top three risk factors, in the top three metros. These startling facts reveal the need to be cognizant of unseen stress and its impact on heart health, while also spreading this awareness to the women in our lives.

It is that time of the year again when our meals start feeling heavy, and the rising heat makes us crave lighter food options. If you are tired of your usual choices, this is exactly where millets can step in. These humble ancient grains have been part of our eating habits for centuries. Millets are not just healthy and filling, but also light on the stomach and rich in minerals and fibre. There is more good news. Some millets have a low glycemic index, meaning they help keep your blood sugar levels steady. If you are searching for healthier choices to load your plate, here are 5 low-glycemic millets that are ideal for your diet.

Also known as Sanwa, barnyard millet is one of the top options for people wanting to manage their blood sugar levels better. As per a research paper published in Research Gate, the glycemic index of barnyard millet is 41.7. This tiny grain is packed with fibre, meaning it digests slowly and keeps you feeling full for longer. You can easily use it in khichdi, upma, or even toss it into a fresh salad. It is naturally gluten-free too, making it perfect for anyone trying to cut down on wheat.

Diabetes is no longer just a lifestyle issue – it is a major global health concern. According to the World Health Organisation (WHO), over 422 million people worldwide are living with diabetes, with a large number residing in low and middle-income countries, including India. In fact, India is often referred to as the ‘diabetes capital of the world’. A 2023 report by the Indian Council of Medical Research (ICMR) revealed that more than 101 million Indian adults are affected by this condition.

While diabetes cannot be cured, it can be effectively managed through a healthy lifestyle, a balanced diet, and regular monitoring. Alongside conventional treatment, many Indian households turn to natural remedies to support blood sugar control. Two such time-tested herbs are bael and basil (Tulsi), both known for their potent anti-diabetic properties.

Let’s just agree, most of us are constantly on the lookout for simple, everyday solutions to keep our blood sugar levels in check. For people struggling with diabetes, it is more of a necessity than a lifestyle choice. From swapping sugary drinks with healthy ones to skipping that extra spoonful of dessert, the struggle is real. But here’s the good news: you don’t have to skip tasty food to stay healthy and maintain your blood sugar levels. In fact, your plate can be colourful and diabetes-friendly with some vegetables that have a low glycemic index! Not only will they help your health but make your meals delicious too! If you are someone who struggles to maintain your blood sugar levels on a daily basis, here are some of the best veggies to manage it like a pro!

Broccoli is a very famous vegetable for people to hate but did you know it can actually help you manage blood sugar levels in your body? As per a 2012 research paper published in Research Gate, broccoli has a low glycemic index and is packed with sulforaphane, which helps lower blood sugar levels in the body. Moreover, it is full of fibre, which helps slow down sugar absorption and keeps you full for longer. You can roast it, steam it, or toss it in a stir-fry, broccoli will help you maintain your health like no other.

Ramadan is a time for spiritual reflection, fasting, and sharing meals with loved ones. After a long day of fasting, indulging in a sweet treat is a cherished tradition in many cultures. Here are seven easy and delicious desserts that add a special touch to your Iftar spread. These seven delicious and easy-to-make sweets add a special touch to your Iftar table. Whether you prefer traditional delights like Sheer Khurma and Malpua or healthier options like Date Energy Balls, there’s something for everyone to enjoy.

A rich and flavourful dessert made with vermicelli, milk, dry fruits, and dates, Sheer Khurma is a must-have for Ramadan and Eid celebrations. The warm spices and creamy texture make it a comforting treat after Iftar.

This popular Middle Eastern dessert is made with shredded pastry, filled with a creamy cheese or custard layer, and soaked in fragrant sugar syrup. Kunafa has a perfect balance of crunch and sweetness, making it a delightful post-Iftar indulgence.