1. Overnight oats

Overnight oats are an easy breakfast option that requires no prep time in the morning. Plus, they’re made with basic ingredients that won’t break the bank.

Oats are also a good source of beta glucan fiber, which may help lower your cholesterol levels and reduce your risk of heart disease (1).

There are tons of overnight oat recipes on the internet, but I especially like these basic banana overnight oats.

2. Loaded avocado toast

Avocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling.

Start with a toasted slice of 100% whole grain, rye, or sourdough bread. In a small bowl, smash together half of an avocado with some lime or lemon juice. Spread this on top of the toast.

For a protein boost, add one or two eggs, or smash white beans into the avocado for a vegan option. Top with crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes.

3. Broccoli and cheese egg bake

Eggs are an excellent source of protein, as well as several vitamins and minerals that are important for health.

Make this 12-serving egg bake in advance, and enjoy nutritious leftovers all week long for hassle-free mornings.

It’s a reader favorite on my recipe blog and highly customizable. Feel free to add sliced bell peppers, chopped spinach, or mushrooms, and sub any type of cheese or milk you have on hand.

Get the full recipe for my easy broccoli and cheese egg bake here.

4. Yogurt and fruit parfaits

Yogurt provides calcium, an important mineral for strong bones, making it a great addition to your breakfast (2).

Yogurt parfaits are enjoyable for both kids and adults, and you don’t even need a specific recipe to make them.

If you have some time in the morning, set out Greek yogurt, fresh fruit, granola, nuts, and seeds for your family to make their own parfaits. To keep the added sugar content low, use plain yogurt and granola that doesn’t contain a lot of sweeteners.

You can also prep the parfaits in advance. Put them together in individual jars and keep them in the fridge.

5. Chocolate cherry chia pudding

With only a handful of ingredients, chia pudding is a simple but filling option for breakfast. The best part is that you can put the recipe together at night and wake up to a creamy and delicious pudding the next morning.

What’s more, chia seeds are loaded with antioxidant compounds. Antioxidants help fight reactive molecules called free radicals, which damage cells and may lead to disease (3).

Chia pudding can be made in many variations, but this chocolate cherry chia pudding is one of my favorites.

6. Bell pepper egg cups

For a simple, veggie-loaded breakfast, slice bell peppers in half lengthwise and remove the stems and seeds. Place them into a greased baking dish and cook them for 15 minutes at 350°F (175°C).

Remove the dish from the oven and carefully crack an egg into each pepper. Bake them for an additional 15 minutes or until the eggs are cooked to your liking. Garnish with herbs, red pepper flakes, or cheese before eating.

Two pepper halves, each filled with an egg, comprise one serving. Not only will you get protein from the eggs, but bell peppers are a great source of nutrients that support immunity, such as vitamins A and C (4).

Note that cooking can destroy vitamin C. Therefore, a shorter cooking time is preferable when trying to preserve vitamin C content.

7. Peanut butter granola bars

Instead of settling for a store-bought option that might be loaded with added sugar, give homemade granola bars a try. Making them at home can save you money, too.

This recipe for peanut butter granola bars is easy to make and kid-friendly. Plus, it includes tips on making them vegan.

Studies suggest that the compounds found in peanuts can block the absorption of cholesterol from the diet, which may benefit those with high cholesterol levels that put them at an increased risk of heart disease (5).

8. Italian pasta salad

Pasta salad can be a balanced, nutritious meal. It’s often made with cooked pasta, non-starchy vegetables, and meat, cheese, or beans.

Plus, pasta salad is served cold and keeps well in the fridge and lunch boxes.

Check out this Italian pasta salad for a healthy, affordable option. Add diced chicken, mozzarella cheese, or white beans for some protein, and use 100% whole wheat pasta for extra fiber.

The olive oil in the dressing is also loaded with heart-healthy monounsaturated fats (6).

9. Slow cooker lentil soup

“Dump and go” slow cooker meals are an easy option for lunches. Make them on the weekend to eat for lunch during the week, or throw together the ingredients in the morning to have a hot meal by lunchtime.

This crockpot lentil soup is loaded with veggies and uses pantry spices and ingredients.

What’s more, lentils are a source of plant-based protein and fiber, which will help keep you feeling fuller for longer.

10. Peanut butter and banana roll-ups

Peanut butter and banana is a winning culinary combo, and these roll-ups are great for kids.

Bananas are also one of the best dietary sources of potassium, a mineral that contributes to healthy blood pressure (7).

Spread about 2 tablespoons (30 grams) of peanut butter on top of an 8-inch (20-cm) flour tortilla. Place a peeled banana toward the bottom of the tortilla, then carefully roll it up.

Slice it into bite-sized pieces. For a peanut-free option, use sunflower seed butter. If you want a little more sweetness, add a drizzle of honey on top of the peanut butter before rolling the tortilla.

11. Sweet potato black bean meal prep bowls

Taco or burrito bowls make a healthy lunch that’s easy to assemble.

Prepare the ingredients ahead of time, store them in separate containers in the fridge, and assemble your bowl when you’re ready to eat.

My sweet potato black bean meal prep bowls are made with nutritious ingredients and topped with an easy avocado lime dressing.

The healthy fats in the avocado will help you absorb more fat-soluble nutrients, such as the vitamin A carotenoids in sweet potatoes, from the meal (8).

12. Healthy tuna salad with cranberries

Canned tuna is a budget-friendly ingredient to keep in your pantry for quick meals.

It’s also rich in protein and healthy fats that will keep you full and satisfied.

This healthy tuna salad with cranberries has super simple ingredients and can be served on bread, crackers, or even lettuce cups.

13. Veggie quesadillas

Veggie quesadillas are one of the easiest recipes to make, and they’re a good way to get kids to eat more veggies. Eating vegetables is linked to a lower risk of disease and longer life (9).

You can use sliced onions and peppers, or any kind of leftover roasted or sautéed veggies that you have on hand.

Place a flour or corn tortilla in a skillet over medium heat. Sprinkle one half with shredded cheese, then add veggies and more cheese on top. Cook it for a few minutes, with the lid on the skillet, until the cheese is melted.

Fold the half of the tortilla without cheese over the other half. Remove it from the skillet, slice it into pieces, and enjoy it with guacamole, salsa, or sour cream. Feel free to add beans or chicken for more protein.

14. Fridge/freezer stir-fry

Making a stir-fry with ingredients you already have is an easy way to put a healthy meal on the table fast.

Stir-fries typically consist of protein, non-starchy veggies, and a carbohydrate, such as rice or noodles. Therefore, they’re balanced meals that will keep you full.

Heat a drizzle of oil in a large skillet or wok. Add diced chicken, sliced sirloin steak, shrimp, or tofu. Cook it for a few minutes on each side until it’s cooked through. Remove it from the skillet and set it aside.

Add 2–3 cups (300–450 grams) of veggies to the skillet with a little more oil. Cook it for a few minutes, and add the protein back into the pan.

For the sauce, whisk 1/4 cup (60 mL) of vegetable broth, 1/4 cup (60 mL) of low sodium soy sauce, 1 tablespoon (15 mL) of maple syrup or honey, 2 cloves of minced garlic, and 1 tablespoon of cornstarch. Pour the mixture into the skillet, and cook it until it thickens.

This should yield approximately four servings. Serve it with brown rice or whole wheat noodles if desired.

15. Baked potato bar with healthy toppings

Baked potatoes are one of the most affordable bases for a healthy meal. Plus, potatoes are incredibly nutritious, providing potassium, magnesium, iron, and vitamins B6 and C (10).

Since they provide energizing carbs, top them with a source of protein, some non-starchy veggies, and a healthy fat for a balanced meal.

Check out several ideas on how to build a healthy baked potato bar for a family meal.

16. Caprese chicken breasts

For a delicious meal that’s on the table in 30 minutes, try chicken breasts made with caprese salad ingredients — tomatoes, mozzarella, and basil.

This recipe includes instructions for making them in a single skillet. Make some pasta while they cook — or better yet, ahead of time — and you’ll have a balanced meal in no time.

The chicken provides filling protein. Plus, tomatoes are a source of lycopene, an antioxidant compound that boosts heart health (11).

17. Sheet pan pork chops and sweet potatoes

Sheet pan meals are the epitome of hassle-free cooking. Plus, they make cleanup a breeze.

This healthy sheet pan meal features pork chops, sweet potatoes, onions, apples, and pantry spices for a wholesome and balanced meal. The leftovers make a great lunch the next day, too.

Pork contains an abundance of nutrients, including selenium, an essential mineral that’s necessary for healthy reproduction and thyroid function (12).

18. Healthy mac and cheese (with veggies)

Mac and cheese is always a crowd-pleaser, and adding veggies to it brings the nutrition up a notch.

Making mac and cheese from scratch also means that you can control the ingredients and avoid excess sodium or unnecessary additives.

This healthy mac and cheese is kid-friendly and features both zucchini and cauliflower. It contains carbs from pasta, vitamins and minerals from veggies, and protein and fat from the cheese.

19. Taco salad

Taco salad is another recipe that you can prep in advance and assemble when you’re ready to eat.

Combine chopped romaine, cooked ground beef with taco seasoning, sliced cherry tomatoes, avocado or guacamole, shredded cheese, and pinto or black beans. Fun additions include sliced radishes, cooked corn, or crushed tortilla chips.

For a simple and healthy dressing, thin plain Greek yogurt with lime juice and drizzle it over the salad. Greek yogurt contributes some additional protein and calcium (13).

20. Slow cooker beef and broccoli

Beef and broccoli is a popular take-out dish that you can easily make at home with wholesome ingredients for a more affordable price.

Not to mention, it can be made in the slow cooker, which means there will be minimal cleanup.

Plus, beef is packed with iron, which is vital for red blood cells to transport oxygen in the body, and vitamin B12, which helps your body produce red blood cells (14, 15).

Check out this slow cooker beef and broccoli recipe served over quinoa for a healthy meal.

21. Easy chickpea curry

Homemade curry is an easy vegetarian meal that’s perfect for busy nights. It’s incredibly flavorful, and you may even have all of the ingredients in your cupboard.

Chickpeas, a source of plant-based protein, fiber, and micronutrients, may have a beneficial effect on blood sugar levels (15).

This is one of my favorite chickpea curry recipes to make for dinner. It’s ready in 20 minutes.

22. One-pot teriyaki chicken zoodles

You can’t beat a one-pot meal for an easy and healthy dinner, especially when it’s loaded with veggies.

These one-pot teriyaki chicken zoodles feature spiralized zucchini as a base, and they’re coated in a homemade teriyaki sauce.

Chicken breasts contribute filling protein, while pineapple chunks add some natural sweetness, fiber, vitamins, and minerals.

23. Salmon burgers with slaw

Figuring out how to add more fish to your diet can be intimidating, but this recipe using canned salmon makes it a lot easier.

Salmon is one of the best sources of omega-3 fatty acids in the diet. Omega-3s help boost brain health and prevent heart-disease-linked plaque buildup in the arteries (16).

Besides the salmon, these burgers have very basic ingredients and are easy enough for even the busiest of nights. Plus, they’re served over a cabbage slaw that counts as your veggies for the meal.

Check out the full recipe for salmon burgers with slaw here.

24. One-pot stewed tomatoes and eggs

Grab a can of tomatoes, some pantry spices, and a few eggs, and you’ll have a healthy meal in no time.

Tomatoes have several beneficial compounds that may help reduce the risk of obesity, heart disease, and even some cancers (17).

Heat a drizzle of olive oil in a large skillet over medium heat. Add a diced onion, a few minced garlic cloves, 2 teaspoons of smoked paprika, 1 teaspoon of ground cumin, and 1/4 teaspoon of chili powder.

Cook it for a few minutes until fragrant. Pour a 28-ounce (790-gram) can of whole peeled tomatoes into the skillet. Cook for 10 minutes over medium-low until the tomatoes break down. Create wells for four eggs with the back of a spoon.

Carefully crack an egg into each well, cover the skillet, and cook until the eggs set. Enjoy warm with pita bread. This makes two servings.

25. Lentil bolognese

Pasta and sauce has always been a simple dinner combination, but I like to increase the nutrition of this meal by making a bolognese from lentils.

Eating lentils has been associated with a lower risk of diabetes and heart disease, thanks to the health-promoting bioactive compounds they contain (18).

Follow this recipe for lentil bolognese and serve it over pasta for a hearty, vegan dish. You can eat it with a side salad or steamed green beans for some extra veggies.

26. Make-ahead turkey meatballs

Turkey meatballs are a nutritious and versatile option to make in advance. You can serve them over pasta or on sandwiches or salads.

These easy make-ahead and freeze turkey meatballs use pantry staples, including old fashioned oats instead of bread crumbs, and they can be made with either fresh or dried herbs.

Turkey not only provides filling protein but also contains iron, phosphorus, zinc, and B vitamins (19).

27. Caramelized onion and spinach grilled cheese

An upgraded grilled cheese is ideal for an easy dinner that will satisfy the whole family.

I love to make this recipe when I have extra caramelized onions on hand (they freeze really well, by the way) and spinach that I need to use.

What’s more, onions are a source of quercetin, an anti-inflammatory compound that may help lower high blood pressure (20).

Spread butter on one side of two slices of 100% whole grain or sourdough bread. Place one slice, buttered side down, in a skillet over medium heat. Top with a slice of cheese, followed by caramelized onions, a few spinach leaves, and another slice of cheese.

Put the other slice of bread, buttered side up, on top. Cover the skillet, and cook for a few minutes on each side until the cheese is melted. Enjoy warm.

28. Easy black bean and rice skillet

For a satisfying dinner that never disappoints, break out the trusty skillet and make this twist on rice and beans.

With just a handful of ingredients, it’s easy and highly nutritious. Black beans provide protein, brown rice contributes carbs, and shredded cheese serves as a source of fat, calcium, and protein. Plus, it has tomatoes and red onion.

Check out the full recipe for this easy black bean and rice skillet here.

You should include a variety of fruits in your daily diet. How to choose a variety of fruits? How much should you eat in a day? Let us talk about it in this guide.

Key Recommendations

1. Variety: Include a variety of fruits. Variety is key to health and maintaining the balance of dosha and nutrients in the body. Eat at least 2-3 different fruits daily. Choose fruits from different fruit categories.
2. Local and Seasonal: Choose fruits that are local and seasonal and widely available and grown in your country.
3. Include Berries: Berries are essentially important. You should try to include berries in your daily fruit plate. Find your native berries if not listed in this guide.
4. Ripe and Uncooked: Eat moderately ripe fruits, which are not processed, cooked or combined with other foods groups (except non-starchy vegetables).

Recommended Fruit Servings

You should consider your appetite, tolerance and metabolism to check how much you can eat and digest. According to the food plate principle, 25% should be fruits. It means 25% of your diet should consist of a variety of fruits.

We also provide a reference for a recommended fruit amount according to age below.

Standard Serving Size

* Dried Fruits include dried apricots, dates, prunes, figs, raisins, etc. You can take one serving of these dried fruits a day and only one serving of fruit strap a day. Choose other servings from the fresh fruits.

** We encourage fresh fruits. Fruit powder is not recommended. However, if you need to eat for supplementation or treat a specific disease, you should not take it more than 15 grams (one serving) a day. Choose other servings from the fresh fruits.

Daily Recommended Servings

The following table represents the serving size for fresh fruits:

1. Minimum: The minimum daily amount refers to the required daily amount that you must eat each day. People eating 800 grams of fruits and vegetables every day have a lower risk of diseases. (reference) According to this scenario, 400 grams of fruits and 400 grams of vegetables are essential for an adult to have a healthy life.
2. Recommended: The recommended daily amount refers to the amount recommended to get maximum healing benefits.

Whatever your diet plan – Healing Phase Diet, Stablizing Phase Diet or Preventing Phase Diet, you should take fruits as per the above-recommended daily amount. If you follow Healing Phase Diet and Stablizing Phase Diet, you must eat fruits in the recommended amount. You can eat more than the recommended amount, but it should not be less than the recommended amount.

Balancing Fruit Intake

You can take fruits in the following way to balance the optimum fruit intake.

If you cannot eat fruits from each group daily, you should balance fruits servings over the week.

It is not mandatory to eat fruits from each fruit group daily. But it is important to eat fruits from each group every week. To simplify it, we recommend dividing fruit intake as follows and eat at two different timings of the day:

Fruit Categories

We divide fruits into 4 major groups:

1. Group 1: Pomegranate, Guava & Berries.
2. Group 2: Pome & Stone Fruits.
3. Group 3: Citrus Fruits.
4. Group 4: Topical, Grapes & All Other Fruits.

We divide fruits into 4 groups based on our food guide to include various fruits in your diet. You should try to eat at different fruits daily. We encourage eating fruits from the same group at a time (it is not mandatory).

You should try to maintain the balance of each fruit’s group on a weekly basis. However, it is not mandatory if fruits from a specific group are not available seasonally and locally in your area.

Group 1 (Pomegranate, Guava & Berries)

It is an essential fruit group. You should not skip it in your weekly diet. This group consists of pomegranate, guava and berries. These fruits have health-promoting benefits and maintain optimum health due to high antioxidant activities and certain phytochemicals. These fruits are good for heart, brain and overall health.

1. Pomegranate
2. Guava
3. Berries
   1. Acai Berries
   2. Barberries
   3. Bilberries
   4. Blackberries
   5. Blueberries
   6. Cherries (all types)
   7. Concord Grapes
   8. Cranberries
   9. Goji Berries.
   10. Kumquats
   11. Loganberries
   12. Mulberries
   13. Raspberries (all types)
   14. Strawberries

If you cannot find local and native berries listed above, you should check local berries to include your diet.

Group 2 (Pome & Stone Fruits)

Like berries, this group is also important. You should include various local and native fruits from this group. In group 2, Pome and stone type of fruits are included:

Pome fruits

1. All types of Apples.
2. All types of Pears.
3. Nashi (Asian pears).
4. Quince (Cydonia oblonga).

Stone fruits

1. Apricots
2. Apriums
3. Nectarines
4. Peaches
5. Plums
6. Pluots

It is a concise list. All fruits that are considered pome and stone are included in this fruit group. You should choose fruits that are native and grown in your country.

Group 3 (Citrus Fruits)

You should eat at least one serving from the citrus fruits daily. If daily serving is not possible, you should keep the balance of total servings over the week.

1. Bergamot Orange
2. Bitter orange
3. Citron
4. Grapefruit
5. Kaffir lime
6. Key Lime
7. Kumquat
8. Lemon
9. Lime
10. Mandarins
11. Orange
12. Pomelo
13. Sweet lime (Mosmi)
14. Tangerine
15. Yuzu

Group 4 (Topical, Grapes & All Other Fruits)

Tropical fruits (other than listed in other groups), grapes and all other fruits that are not part of berries, pome, stone and citrus fruits are included in this fruit group.

Tropical fruits

1. Banana
2. Mangoes
3. Melons
4. Passionfruit
5. Pawpaw
6. Pineapple
7. Fresh olive
8. Papaya
9. Rambutan

Grapes

1. Green grapes
2. Red grapes
3. Black grapes

Other Fruits

1. Avocado
2. Figs
3. Kiwifruit (green kiwi, golden kiwi)
4. White Sapote
5. Lychee
6. Logan
7. Jackfruit
8. Jaboticaba
9. Sapodilla

All Remaining Fruits

That is not related to berries, citrus, pome, and stone fruit categories.

Consideration

Variety is key to health. You need to include a variety. Eating different fruits on a daily basis is not essential. But you should maintain a balance of total servings of each group every week.

For example, you can take group 1 and 3 on day 1, but you must eat in the recommended amount. In adults, you can eat 375 grams of group 1 and 375 grams of group 3. On the second day, you can eat 375 grams of group 2 and 375 grams of group 4. By doing this, you can maintain a balance of each fruit group over two days.

Alternatively, you can follow the guideline described under ‘Balancing Fruit Intake’ heading above choosing a percentage of each fruit group daily.

Incompatible Combinations

1. Avoid fruits (except tomatoes) with grains and legumes.
2. Avoid citrus fruits with sweet fruits, melons, and vegetables.
3. Avoid lemon with cucumber and tomatoes.
4. Avoid melons with starchy vegetables and grains. Melons are best to eat alone.

If you have any doubt, you can contact us. We will glad to help you.

Indigestion, bloating, acid reflux, diarrhea, or constipation? Ayurveda says your kitchen has the answer.

In Ayurveda, agni (fire) is viewed as the source of life.

It’s literally the gatekeeper of good health and a metaphor for all metabolic functions in the body. Everything you eat is looked upon as an offering to agni — and what’s a more potent, direct offering than food?

What you eat can nourish and strengthen this fire, boosting your digestive system — or it can smother it, leading to an impaired, weakened, or imbalanced agni.

According to Ayurveda, harmful foods, such as fried foods, processed meats, and very cold foods, can create undigested residue that forms toxins, or in Ayurvedic terms “ama.” Ama is described as the root cause of disease.

So, the health goal is to balance this metabolic fire. When it comes to good eating habits, here’s the best advice most Ayurvedic practitioners give:

• Eat only when hungry.
• Keep gaps of at least three hours between meals, so the previous meal is digested.
• Avoid smothering agni with cold, wet, spicy, oily, and fried food.

“A diet of light simple foods is the best. Alkalis help regulate this gastric fire. Ghee stimulates agni and improves digestion. Proper chewing is essential to good digestion, too,” says Dr. K.C. Lineesha of Greens Ayurveda in Kerala, India.

1. Constipation? Drink ghee, salt, and hot water

“Consume a drink made with ghee, salt, and hot water. Ghee helps lubricate the inside of the intestines and salt removes bacteria,” says Ayurveda and naturotherapy practitioner, Meeinal Deshpande. Ghee contains butyrate acid, a fatty acid with anti-inflammatory effects that may help with digestion.

Deshpande also suggests eating a ripe banana two hours after dinner, followed by a glass of hot milk or hot water.

A tablespoon of castor oil — a known stimulant laxative — taken at bedtime may also provide relief.

However, those who are pregnant should avoid castor oil. Consult a healthcare provider if you’re considering castor oil for a child under 12 or taking for prolonged use if you’re over 60.

2. Bloated? Try warm water and fennel seeds or ginger

Basically anything taken with warm water can help bloating, according to Dr. Lineesha.

She especially recommends fennel seeds with a glass of warm water. But you could also consider ginger with a drop of honey.

If you don’t want to prepare a hot drink, chewing on fennel seed after eating can aid the digestion process and reduce gas and bloating.

If you’re a tea drinker, reach for mint tea for fennel tea to help with bloat.

3. Acid reflux? Fennel seeds, holy basil, and other spices may do the trick

“Pop some saunf (fennel seeds), tulsi leaves (holy basil), or a spice like clove in your mouth and chew slowly,” suggests Amrita Rana, a food blogger who conducts workshops on Ayurvedic food.

“Anything that increases saliva in the mouth can help balance the stomach’s acidity,” says Rana.

She recommends freshly made drinks like coconut water with bits of tender coconut or buttermilk (takra) that’s been homemade by churning water and plain yogurt together.

According to Ayurveda, buttermilk soothes the stomach, aids digestion, and reduces irritation in the stomach lining that causes acid reflux.

4. Diarrhea? Eat gourds and keep hydrating

“Bottle gourd (cabalash) is excellent for diarrhea. You can turn it into a soup, a curry made with tomatoes, or a stew, and eat it with rice,” says dietitian Sheela Tanna, who prescribes Ayurvedic remedies for her patients.

“[This specialty produce] has a lot of fiber and water content, and is easy to digest, low in calories, and light on the stomach,” Tanna notes.

It’s important to avoid dehydration when you have diarrhea, so drink a lot of fluids, more than you normally would.

Plain water is best, but you can also try buttermilk or fruit juice — especially apple and pomegranate — or ginger tea. Ginger stimulates digestion and is full of antioxidants that rehydrate the body and replenish lost nutrients.

Ginger is a great remedy for healing diarrhea.

“According to Ayurveda, if someone has diarrhea it’s not good to stop it immediately by giving medicines,” says Dr. Lineesha. Instead, she recommends taking ginger to ensure the toxins, and the diarrhea, leave the body naturally.

5. Indigestion? Cooked veggies and soupy dishes may help

If your stomach is upset, check to see what you’ve eaten over the last 24 to 48 hours and “find a counterbalance,” suggests Rana.

If afflicted with indigestion, she suggests avoiding dairy or big grains (rice), raw vegetables, and anything that makes the stomach work hard to digest it.

“Have cooked vegetables that are steamed or stir fried, and only add spices that aid in digestion like ginger, cinnamon, black pepper. For meals, soupy and liquid-like dishes help,” Rana says.

Juices are useful too, says Dr. Lineesha. Take equal quantities of onion juice and honey or a glass of buttermilk mixed with a 1/4 teaspoon of garlic paste for relief.

If you have acid reflux, heartburn, or inflammation in the digestive tract, garlic and onion may aggravate it further. Be mindful of what foods work best with your specific body and needs.

Here are a few suggestions to follow, according to Ayurveda:

• Incorporate spices like turmeric, cumin, fennel seeds, coriander, and hing (asafetida) in your diet.
• Drink ginger or cumin tea once a day.
• Avoid ice-cold drinks or food.
• Don’t drink ice water as it slows agni and digestion.
• Don’t snack, if not hungry.
• Take small sips of warm water during a meal to aid digestion and absorption of food.
• Avoid contradicting food combinations, such as very hot and cold food or raw and cooked food together.

By following these guidelines, you’re maximizing the moments to keep your gut good, grateful, and happy.

Joanna Lobo is an independent journalist in India who writes about things that make her life worthwhile — wholesome food, travel, her heritage, and strong, independent women. Find her work here.

Becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you.

Mindfulness is a natural quality that we all have. It’s available to us in every moment if we take the time to appreciate it. When we practice mindfulness, we’re practicing the art of creating space for ourselves—space to think, space to breathe, space between ourselves and our reactions.

When we practice mindfulness, we’re practicing the art of creating space for ourselves—space to think, space to breathe, space between ourselves and our reactions.

1. You don’t need to buy anything. You can practice anywhere, there’s no need to go out and buy a special cushion or bench—all you need is to devote a little time and space to accessing your mindfulness skills every day.
2. There’s no way to quiet your mind. That’s not the goal here. There’s no bliss state or otherworldly communion. All you’re trying to do is pay attention to the present moment, without judgment. Sounds easy, right?
3. Your mind will wander. As you practice paying attention to what’s going on in your body and mind at the present moment, you’ll find that many thoughts arise. Your mind might drift to something that happened yesterday, meander to your to-do list—your mind will try to be anywhere but where you are. But the wandering mind isn’t something to fear, it’s part of human nature and it provides the magic moment for the essential piece of mindfulness practice—the piece that researchers believe leads to healthier, more agile brains: the moment when you recognize that your mind has wandered. Because if you can notice that your mind has wandered, then you can consciously bring it back to the present moment. The more you do this, the more likely you are to be able to do it again and again. And that beats walking around on autopilot any day (ie: getting to your destination without remembering the drive, finding yourself with your hand in the bottom of a chip bag you only meant to snack a little from, etc.).
4. Your judgy brain will try to take over. The second part of the puzzle is the “without judgment” part. We’re all guilty of listening to the critic in our heads a little more than we should. (That critic has saved us from disaster quite a few times.) But, when we practice investigating our judgments and diffusing them, we can learn to choose how we look at things and react to them. When you practice mindfulness, try not to judge yourself for whatever thoughts pop up. Notice judgments arise, make a mental note of them (some people label them “thinking”), and let them pass, recognizing the sensations they might leave in your body, and letting those pass as well.
5. It’s all about returning your attention again and again to the present moment. It seems like our minds are wired to get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the breath. We use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again. Call it a bicep curl for your brain.

While mindfulness might seem simple, it’s not necessarily all that easy. The real work is to make time every day to just keep doing it. Here’s a short practice to get you started:

1. Take a seat. Find a place to sit that feels calm and quiet to you.
2. Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
3. Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.
4. Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.
5. Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—simply return your attention to the breath.
6. Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.

We welcome you to our Mindful guide to meditation, which includes a variety of styles of meditation, information about the benefits of each practice, and free guided audio practices that help you learn how to meditate and incorporate meditation into your daily life. Keep reading to learn more about the basics of this transformative practice that enables us to find more joy in daily living.

What is Meditation?

A brief explanation of the practice.

How do you learn to meditate? In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.

When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.

The idea behind mindfulness seems simple—the practice takes patience. Indeed, renowned meditation teacher Sharon Salzberg recounts that her first experience with meditation showed her how quickly the mind gets caught up in other tasks. “I thought, okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and I’d be gone,” says Salzberg.

Why Learn to Meditate?

A selection of benefits that are associated with meditating.

While meditation isn’t a cure-all, it can certainly provide some much-needed space in your life. Sometimes, that’s all we need to make better choices for ourselves, our families, and our communities. And the most important tools you can bring with you to your meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.

When we meditate, we inject far-reaching and long-lasting benefits into our lives. And bonus: you don’t need any extra gear or an expensive membership.

Here are five reasons to meditate:

1. Understanding your pain
2. Lower your stress
3. Connect better
4. Improve focus
5. Reduce brain chatter

How to Meditate

Meditation is something everyone can do, here’s how.

Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:

1) Take a seat

Find place to sit that feels calm and quiet to you.

2) Set a time limit

If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.

3) Notice your body

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.

4) Feel your breath

Follow the sensation of your breath as it goes in and as it goes out.

5) Notice when your mind has wandered

Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.

6) Be kind to your wandering mind

Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

7) Close with kindness

When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.

How Much Should I Meditate?

Meditation is no more complicated than what we’ve described above. It is that simple … and that challenging. It’s also powerful and worth it. The key is to commit to sit every day, even if it’s for five minutes. Meditation teacher Sharon Salzberg says: “One of my meditation teachers said that the most important moment in your meditation practice is the moment you sit down to do it. Because right then you’re saying to yourself that you believe in change, you believe in caring for yourself, and you’re making it real. You’re not just holding some value like mindfulness or compassion in the abstract, but really making it real.”

Meditation Tips and Techniques

We’ve gone over the basic breath meditation so far, but there are other mindfulness techniques that use different focal points than the breath to anchor our attention—external objects like a sound in the room, or something broader, such as noticing spontaneous things that come into your awareness during an aimless wandering practice. But all of these practices have one thing in common: We notice that our minds ARE running the show a lot of the time. It’s true. We think thoughts, typically, and then we act. But here are some helpful strategies to change that up:

How to Make Mindfulness a Habit

It’s estimated that 95%of our behavior runs on autopilot. That’s because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead.

Mindfulness is the exact opposite of these default processes. It’s executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takes practice. The more we activate the intentional brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our grey matter, which is full of newly sprouted neurons that have not yet been groomed for “autopilot” brain.

But here’s the problem. While our intentional brain knows what is best for us, our autopilot brain causes us to shortcut our way through life. So how can we trigger ourselves to be mindful when we need it most? This is where the notion of “behavior design” comes in. It’s a way to put your intentional brain in the driver’s seat. There are two ways to do that—first, slowing down the autopilot brain by putting obstacles in its way, and second, removing obstacles in the path of the intentional brain, so it can gain control.

Shifting the balance to give your intentional brain more power takes some work, though. Here are some ways to get started.

• Put meditation reminders around you. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor so you can’t miss it as you walk by.
• Refresh your reminders regularly. Say you decide to use sticky notes to remind yourself of a new intention. That might work for about a week, but then your autopilot brain and old habits take over again. Try writing new notes to yourself; add variety or make them funny. That way they’ll stick with you longer.
• Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into the intentional brain. For instance, you might come up with, “If office door, then deep breath,” as a way to shift into mindfulness as you are about to start your workday. Or, “If phone rings, take a breath before answering.” Each intentional action to shift into mindfulness will strengthen your intentional brain.

Some Basic Meditations

These are some meditation practices to get you going.

A Basic Meditation for Beginners

The first thing to clarify: What we’re doing here is aiming for mindfulness, not some process that magically wipes your mind clear of the countless and endless thoughts that erupt and ping constantly in our brains. We’re just practicing bringing our attention to our breath, and then back to the breath when we notice our attention has wandered.

• Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.
• Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.
• Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.

Welcome back. What happened? How long was it before your mind wandered away from your breath? Did notice how busy your mind was even without your consciously directing it to think about anything in particular? Did you notice yourself getting caught up in thoughts before you came back to reading this? We often have little narratives running in our minds that we didn’t choose to put there, like: “Why DOES my boss want to meet with me tomorrow?” “I should have gone to the gym yesterday.” “I’ve got to pay some bills” or (the classic) “I don’t have time to sit still, I’ve got stuff to do.”

If you experienced these sorts of distractions (and we all do), you’ve made an important discovery: simply put, that’s the opposite of mindfulness. It’s when we live in our heads, on automatic pilot, letting our thoughts go here and there, exploring, say, the future or the past, and essentially, not being present in the moment. But that’s where most of us live most of the time—and pretty uncomfortably, if we’re being honest, right? But it doesn’t have to be that way.

We “practice” mindfulness so we can learn how to recognize when our minds are doing their normal everyday acrobatics, and maybe take a pause from that for just a little while so we can choose what we’d like to focus on. In a nutshell, meditation helps us have a much healthier relationship with ourselves (and, by extension, with others).

3 Guided Meditations for Beginners

Guided meditations are an excellent tool for beginners, as they provide a focal point and gentle instruction to help you connect and let go of self-judgment.

Try this 3-part guided audio series from Mindful Editor-in-Chief Barry Boyce:

How long would you like to meditate? Sometimes we only have time for a quick check-in, sometimes we can dip in a little longer. Meditating every helps build awareness, fosters resilience, and lower stress. Try to make meditation a habit by practicing with these short meditations from our Editor-in-Chief Barry Boyce. Find time to site once a day for one month and see what you notice.

More Styles of Mindfulness Meditation

Once you have explored a basic seated meditation practice, you might want to consider other forms of meditation including walking and lying down. Whereas the previous meditations used the breath as a focal point for practice, these meditations below focus on different parts of the body.

Introduction to the Body Scan Meditation

Try this: feel your feet on the ground right now. In your shoes or without, it doesn’t matter. Then track or scan over your whole body, bit by bit—slowly—all the way up to the crown of your head. The point of this practice is to check in with your whole body: Fingertips to shoulders, butt to big toe. Only rules are: No judging, no wondering, no worrying (all activities your mind may want to do); just check in with the physical feeling of being in your body. Aches and pains are fine. You don’t have to do anything about anything here. You’re just noticing.

Begin to focus your attention on different parts of your body. You can spotlight one particular area or go through a sequence like this: toes, feet (sole, heel, top of foot), through the legs, pelvis, abdomen, lower back, upper back, chest shoulders, arms down to the fingers, shoulders, neck, different parts of the face, and head. For each part of the body, linger for a few moments and notice the different sensations as you focus.

The moment you notice that your mind has wandered, return your attention to the part of the body you last remember.

If you fall asleep during this body-scan practice, that’s okay. When you realize you’ve been nodding off, take a deep breath to help you reawaken and perhaps reposition your body (which will also help wake it up). When you’re ready, return your attention to the part of the body you last remember focusing on.

Introduction to the Walking Meditation

Fact: Most of us live pretty sedentary lives, leaving us to build extra-curricular physical activity into our days to counteract all that. Point is: Mindfulness doesn’t have to feel like another thing on your to-do list. It can be injected into some of the activities you’re already doing. Here’s how to integrate a mindful walking practice into your day.

As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

• If you find it useful, you can count steps up to 10, and then start back at one again. If you’re in a small space, as you reach ten, pause, and with intention, choose a moment to turn around.
• With each step, pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. Notice any shifting of your body from side to side.
• Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need.
• Particularly outdoors, maintain a larger sense of the environment around you, taking it all in, staying safe and aware.

Introduction to Loving-Kindness Meditation

You cannot will yourself into particular feelings toward yourself or anyone else. Rather, you can practice reminding yourself that you deserve happiness and ease and that the same goes for your child, your family, your friends, your neighbors, and everyone else in the world.

This loving-kindness practice involves silently repeating phrases that offer good qualities to oneself and to others.

1. You can start by taking delight in your own goodness—calling to mind things you have done out of good-heartedness, and rejoicing in those memories to celebrate the potential for goodness we all share.
2. Silently recite phrases that reflect what we wish most deeply for ourselves in an enduring way. Traditional phrases are:• May I live in safety.

   • May I have mental happiness (peace, joy).

   • May I have physical happiness (health, freedom from pain).

   • May I live with ease.

3. Repeat the phrases with enough space and silence between so they fall into a rhythm that is pleasing to you. Direct your attention to one phrase at a time.
4. Each time you notice your attention has wandered, be kind to yourself and let go of the distraction. Come back to repeating the phrases without judging or disparaging yourself.
5. After some time, visualize yourself in the center of a circle composed of those who have been kind to you, or have inspired you because of their love. Perhaps you’ve met them, or read about them; perhaps they live now, or have existed historically or even mythically. That is the circle. As you visualize yourself in the center of it, experience yourself as the recipient of their love and attention. Keep gently repeating the phrases of loving-kindness for yourself.
6. To close the session, let go of the visualization, and simply keep repeating the phrases for a few more minutes. Each time you do so, you are transforming your old, hurtful relationship to yourself, and are moving forward, sustained by the force of kindness.

Beyond the Beginning

What to know and where to go when you’ve started.

Frequently Asked Questions About Mindfulness Meditation, Answered

When you’re new to meditation, it’s natural for questions to pop up often. These answers may ease your mind.

1) If I have an itch, can I scratch it?

Yes—however, first try scratching it with your mind before using your fingers.

2) Should I breathe fast or slow or in between?

Only worry if you’ve stopped breathing. Otherwise, you’re doing fine. Breath in whatever way feels comfortable to you.

3) Should my eyes be open or closed? 

No hard-and-fast rules. Try both. If open, not too wide, and with a soft, slightly downward gaze, not focusing on anything in particular. If closed, not too hard, and not imagining anything in particular in your mind’s eye.

4) Is it possible I’m someone who just CANNOT meditate?

When you find yourself asking that question, your meditation has officially begun. Everyone wonders that. Notice it. Escort your attention back to your object of focus (the breath). When you’re lost and questioning again, come back to the breathe again. That’s the practice. There’s no limit to the number of times you can be distracted and come back to the breath. Meditating is not a race to perfection—It’s returning again and again to the breath.

5) Is it better to practice in a group or by myself?

Both are great! It’s enormously supportive to meditate with others. And, practicing on your own builds discipline.

6) What’s the best time of day to meditate? Whatever works. Consider your circumstances: children, pets, work. Experiment. But watch out. If you always choose the most convenient time, it will usually be tomorrow.

7) What if I get sexually (and physically) aroused by thoughts in my head?

No big deal. Meditation stokes the imagination. In time, every thought and sensation will pop up (so to speak). And come back. Same old story. Release the thought, bring awareness and receptivity to body sensations, bring attention back to your chosen object (the breath, in this case). Repeat.

8) Do you have any tips on integrating pets into meditation practice?

While meditating, we don’t have to fight off distractions like a knight slaying dragons. If your dog or cat comes into the room and barks and meows and brushes up against you or settles down on a part of your cushion, no big deal. Let it be. What works less well is to interrupt your session to relate to them. If that’s what’s going to happen, try to find a way to avoid their interrupting your practice.

More Guided Meditation Practices

The food that promotes physical, mental and spiritual wellbeing and goodness is called sattvic food. This type of food is easy to digest and produces lightness in the body. It promotes calmness, wisdom and intelligence and gives better mental clarity.

Sattvic word is derived from Satva, which means “Goodness”. Sattvic food promotes the following qualities:

1. Balance.
2. Clarity.
3. Compassion.
4. Goodness.
5. Kindness.
6. Mercy.
7. Peacefulness.
8. Positivity.
9. Serenity.
10. Truth.
11. Virtuousness.
12. Wellbeing.

Sattvic diet is based on the above qualities of Satva, overall Goodness. The diet that promotes the above qualities in our mind and body is called Sattvic Diet.

Sattvic Food Characteristics

The foods that have the following characteristics are Sattvic Foods:

1. Natural Intact form (wholesome).
2. Uncooked Plant-based.
3. Full of vitality and livingness.

In such foods, the cells and tissues are still alive, even after picking them up from the trees. They are not dead. Cells still function and respond to biochemical stimuli. Enzymatic actions are still taking place in them. They are still respiring. It happens with fruits and vegetables.

Alternatively, they should have the power of germination. It happens with seeds, nuts, legumes, and whole grains.

Sattvic Food List

The foods listed below are Sattvic Foods.

1. Fruits.
2. Vegetables.
3. Legumes – immature or sprouts and peanuts (e.g. fresh edamame, fresh green peas, fresh green beans, sprouts, etc.).
4. Nuts.
5. Seeds.
6. Water, especially unpolluted rainwater.
7. Mother’s milk (if the mother eats sattvic food).

Are whole grains not sattvic?

Uncooked and sprouted whole grains are sattvic. When they are cooked, they become Rajasic food. When they are cooked with oil and fat, they become Tamasic food.

Are matured legumes not sattvic?

Matured legumes (except peanuts) are not advised to eat without cooking. Sprouts of matured legumes are sattvic. Cooked legumes are Rajasic. When they are cooked with oil and fat, they become Tamasic food.

Effect of Cooking

The involvement of cooking converts Sattvic foods into Rajasic foods. If cooking is involved, foods are no longer remain Sattvic. Generally, whole grains and matured legumes are eaten after cooking, so they also become Rajasic foods. Generally, these foods are called Sattvic-Rajasic foods.

It also depends on how long you cook and how much heat is used while cooking. If excessive heat is used (e.g. frying in oil), these foods also convert into Tamasic foods. So, fried and overcooked foods are no longer remain Sattvic-Rajasic Foods. They become Rajasic-Tamasic foods.

Even if you are vegan or vegetarian and eat cooked foods more often, you are eating mostly Rajasic-Tamasic Diet. This diet lacks the qualities of Satva and causes diseases. So, it is still an unhealthy diet. That’s why you still suffer from several diseases.

Mother’s Milk as Sattvic Food

There are a few conditions that apply to a mother’s milk to be called sattvic. The first two conditions should be met.

1. If a mother eats sattvic food, mother’s milk is sattvic food for the baby.
2. If a mother feeds her baby with happiness, calmness, kindness, compassion and love, a mother’s milk remains Sattvic food.
3. If a mother feeds her baby with anger, hurriedness, aggression, scolding and teasing, the mother’s milk becomes Rajasic.
4. If a mother feeds her baby with sadness, anxiety, ignorance, stress and depression, the mother’s milk becomes Tamasic.

Percentage

Eating habits also affect. If the mother eats 100% Sattvic foods, the mother’s milk remains Sattvic. Depending on the ratio of Sattvic, Rajasic and Tamasic foods in the mother’s diet, the same ratio represents in the milk.