Taken from Dr Michael Greger's Book - How Not To Die, this ultimate eating guide is supremely easy to follow for ultimate fitness and wellness. The grey ticks denote the number of daily servings of each category.  Paste this checklist on your fridge, office desk or daily diary and just have a goal to check all the boxes.

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Natural Protein Shakes are a great way to beat hunger. Protein shakes that are natural not only boost metabolism they also keep you strong and boost immunity and strength.

Checkout these amazing natural protein shake ideas :

Healthy hydration is always important, especially with summers approaching. But with busy schedules and our need for caffeine, it can be easy to let proper hydration fall to the wayside. With Infused Water , adding a burst of fun flavors to your water can make drinking the recommended daily dosage a lot easier, healthier and a lot more fun.

Infused water is not only delicious, but it also can aid and improve many functions of the body such as fatigue, bloating, digestion, metabolism, muscle recovery, and more. Moreover these water can be had without adding sugar. You can also try adding other hydrating fluids such as sparkling water for soda lovers looking for carbonation without the negative effects of sugar and too much caffeine or Green Tea or coconut water because of their known health factors.

We love our Fruity Infuser Bottle – it is a safe stainless steel water bottle with a inbuilt infuser basket that can be filled with fruits, vegetables, and herbs. The lid has a flip-up drinking spout that will keep you sipping fruity flavors all day long. It is extremely light-weight and classy in look.  Check out this fruit infuser here  (Enjoy a limited period flat 25%  discount + FREE shipping)

Here are some interesting DIY ideas for a healthy fruit infused water :

 Immune Support

Combine orange, apple and ginger root and add it to water to nourish your immune system. Oranges help to strengthen your immune system, apples can help to protect against infections, and ginger is full of immune boosting power.

Stress Relief

Relax and de-stress by making yourself a bottle of strawberry, pineapple, and basil infused water. All of these foods help your body adapt and handle stress better.

Muscle Recovery

Before or after a long session at the gym, hydrate with a bottle of water infused with watermelon, blueberry, and mint. Watermelon has been known to reduce muscle soreness and improve recovery after strenuous workouts. Mint has some anti-inflammatory properties and blueberries are loaded with powerful nutrients.

Improve Digestion

Mix together Lemons, Limes, and cucumber to stimulate your digestive system. The lemons and limes will help to jump start digestion and cucumbers are full of fiber and water which are great for digestion.

Boost Metabolism

Use iced green tea as a base instead of water and add lime and mint to your infuser. Green tea is a healthy alternative to other sugary beverages and mint and lime can be used to flush out toxins from your body and boost your metabolism.

Energize

Get going in the morning or conquer your afternoon slump my combining lemon, raspberry, peach, and melon to your infuser bottle. These fruits help to keep your blood sugar stable, lemon and peach will help you to keep your energy levels up.

Disclaimer : Tips and suggestions mentioned by HealthCult are for general information purpose only and should not be construed as a professional medical advice. Always consult your doctor or dietician before starting any fitness program or making any changes to your diet 

credits : http://blog.crestline.com

Oats are an excellent option for a healthy and fulfilling breakfast.  They are high on fiber, nutrients and have a low glycemic index. Watch out the video below for 4 awesome ideas for a healthy oats bowl 

This powerful detox water is great to sip throughout the day, due to its numerous health benefits. This Chia detox water is made using lemons, chia seeds and plain water. Lemon is considered a superfood and chia is considered a super-seed. Therefore, the detox water combining both of them has great nutritional power. 

Here's how lemon in this detox water helps -

1. Lemons are high in antioxidants, 2. Lemon water is great for detoxification, 3. Lemons may help you to lose weight, 4. Lemons can help balance your body’s pH, 5. Lemons may help you to look and feel younger

Here's what Chia does with this detox water -

(i).Chia seeds are high in vital nutrients , (ii).Chia seeds boast a wealth of omega-3s and anti-oxidants, (iii).Chia seeds are full of heart-healthy fiber, (iv). Chia seeds may reduce insulin resistance, (v). Chia seeds may help tackle stubborn belly fat, (vi) Chia seeds may halt cancer growth

How to prepare -

1. Take 200 ml of water (normal / lukewarm) and mix one tablespoon of chia seeds

2. Let it stand for 10 minutes

3. You will start seeing a gel-like formation due to chia seeds

4. Stir again and add half lemon

5. Let it stand for 2 minutes and… start sipping!

6. You can also have modifications to this drink - Instead of above steps you can also add chia seeds to your green tea, juice, soup or just add it to your water bottle :-)

Order these super-healthy Chia Seeds and try this amazing detox water :

Pizza is loved by all. Here's a healthy twist to pizza by adding modification with a baked whole wheat khakhra.

Picture credit : Tarla Dalal

Preparation time : 10 mins

Ingredients

3 khakhra
1 tomato, finely chopped
1 onion, finely chopped
1 carrot, finely chopped
2 teaspoon oregano
2 teaspoon Chilli flakes
Cheese spread and1 cube cheese, grated

 Method:

In bowl, mix chopped tomato, onion and carrot. Mix well and set aside.
Place khakhra in a plate, spread 1 table spoon cheese spread on it evenly.
Top it with vegetable mixture over it. Garnish with grated cheese. Sprinkle oregano and chilli flakes as required. Serve immediately.

Note:
Add more vegetable like boiled sweet corn, capsicum or any vegetables.
Make the pizza, just before serving otherwise it will become soggy.

You can stock on these whole wheat baked khakhra in interesting flavors here :

Here's a twist to the usual bhel. Bhel is a favourite snack for all age groups. It is not only fulfilling but can be made in a healthy way by modifying some of the ingredients. In this healthy version of bhel we are replacing murmura (puffed rice) with puffed bajra. It is a good way of trying to eat millets

Bajra stabilizes the level of cholesterol in the body. Helps in digestion: Bajra is rich in insoluble fibre that aids digestion. It also reduces secretion of bile acids and is linked to a lowered risk of gallstone formation. Helps prevent cancer 

Preparation Time : 10 mins, serves : 4

Ingredients -

1. Puffed roasted bajra : this is replacing puffed rice  
2. Tomato : 1 pc , chopped
3. Onion : 1 pc, chopped
4. Green Chillies : 1-2 pc
5. Tamarind Chutney : 2 tbsp
6. Lemon : half
7. Coriander leaves : few sprigs
8. Baked wholewheat khakhra pieces : pieces of 1 khakhra. This is replacing fried papdi 
9. Chat masala : 1/2 tbsp
10. Roasted peanuts

Steps-

1. Take a bowl, add in all the ingredients and mix it well together
2. Serve it immediately
3. Control the intake of salt and chat masala in this

 Buy the healthy ingredients of this awesome healthy bhel : 

Weekends are special days to go an extra mile for focusing on health. Be it spending an extra hour on treadmill or going for a jog or preparing a healthy or hearty meal.

Here are some awesome and simple ideas for a healthy meal and simple healthy snacks on weekends : 

 1. Handwa/Handvo: Baked vegetable cake originating from Gujarati cuisine. It is often made with a bottle gourd (ghiya) filling, though many other vegetables can be added. Handvo is a baked dish made from various dals/lentils, sesame seeds and spices. Handwa goes well really well across all formats - healthy breakfast, healthy lunch, healthy evening snack or a healthy side-dish with dinner. 

   2. Khaman : Khaman is a food common in the Gujarat state of India made from soaked and freshly ground channa dal or channa flour. It is amazingly healthy meal or a very healthy snack as it is prepared by fermentation and steaming process

 3. Flavored Idli : Just add some sprouts, grilled veggies and salsa to your Idlis to make a healthy, hearty and yummy meal. Flavored Idli is picking up as a favorite healthy across world 

4. Flax seeds and Oats Chilla:  Just toss away a quick chilla and make it super healthy by adding oats and flax seeds.

To make things simpler you can stock up on some healthy meals/ingredients with us:

Sprouts and Methi Chilla is a perfectly healthy, nutritious and diabetic-friendly meal.

Sprouts are rich in proteins, fiber and anti-oxidants. Methi/fenugreek leaves are rich in calcium and iron. This preparation makes the chilla fibrous, low on glycemic index and healthy

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. HealthCult does not claim responsibility for this information.