Nurturing Balanced Lifestyle

Burning the midnight oil! 💡

Hello! I am doing a study on "Prevalence of Orthorexia Nervosa in weight sensitive athletes, nutritionists and gym goers and its association with stress, health anxiety and exercise addiction" as a part of my masters program. If you're a nutritionist, gym-goer or an athlete, I'd be grateful if you could spare 10 - 15 minutes and kindly fill the form. Thank you!
https://docs.google.com/forms/d/e/1FAIpQLSdtnaDxicZhBYptBFA6_hS7AqpVlnRbb439a4YfL2Wqc2_YLA/viewform?usp=sf_link

* Please forward it to your friends and family members too who go to the gym to workout or have been working out at home due to lock down*
Thanks again!

ORTO-15 INFORMED CONSENT: I am Syeda Ayesha Siddiqua, pursuing MSc. Nutrition and Dietetics from Symbiosis Institute of Health Sciences under Symbiosis International (Deemed) University, Pune. This survey is undertaken as a part of my master’s dissertation study on “Prevalence of Orthorexia Nervosa amon...

🌸 *Self-care Post* 🌸
🌿 Research suggests that spending time outdoors, in and around a greenspace reduces the risk of high blood pressure, cardiovascular (heart) diseases, type 2 diabetes, stress, anxiety, premature death and preterm birth.
🌿 It improves sleep quality too.

🌹 Happy Monday folks!🌹
Did you jump out of the bed feeling stressed or were you relaxed? Feel free to write in the comment section! 💛💛

💚💛 Kiwi-Banana Smoothie Bowl 💛💚
👉RECIPE:

Ingredients:

For smoothie -
Kiwi - 1 1/2
Banana - 1 1/2
Curd - 75 ml
Coconut butter - 2 tsp
Honey - 2 tsp

For topping-
Kiwi - 1/2 sliced
Banana - 1/2 sliced
Sunflower seeds - 3 tsp
Sabja seeds - 2 tsp
Dark chocolate (Vegan) - 1/2 brick

Dark chocolate from
Coconut butter from

PS: Make sure you use ripe kiwi! I used unripe kiwi which was sour! 🙈

👉 READ THE DESCRIPTION TO BENEFIT FROM THIS POST!
So I attended a workshop on posture management in lock down two months ago. I learnt from a doctor (I don't remember his name though) why and how opening up your arms widely is beneficial! Firstly, it helps in maintaining a good posture. Secondly, he said something that will remain with me FOREVER!!! He said that a marathon runner opens up his arms and chest when he is reaching the finishing line! This posture signifies victory or winning! This was something that blew my mind!!!! Since then, I do this everyday although I forget sometimes. Trust me, this not helps in having a good posture, it also helps in various ways. Here I'm going to share my personal development that has happened overtime since I began doing this!
1. It helps release stress and anxiety.
2. Your inner voice tells you that nothing is impossible. You're gonna achieve what you want to, one day (of course with determination, hard work and smart work).
3. It drives your mind to accept change, meaning you become more open to change and look forward to celebrate every little thing!
4. It has helped me stay positive during lock down and this is one of the biggest thing that happened to me at that time!!
5. It helps you connect with yourself!
6. You become more welcoming!
But how do you do that?
1. Keep your spine straight.
2. Spread your feet shoulder width apart.
3. Open your arms and chest widely.
4. Relax your shoulders.
5. Close your eyes, chin up and smile.
6. Intelligent into deep and mindful breathing.
7. Stay like this for 30 seconds, relax and repeat for as many times as you want!
PRO TIP: Do it in an open space such as garden, terrace or balcony. But if you do not have access to an open space, make sure to open the windows in the area you're doing this!

😀 SWIPE FOR CLOSE UP!!!!!!!
MIXED VEGETABLE AND PANEER GRILL.
Ingredients: Paneer, Onion, Yellow Capsicum, Red Capsicum, Baby Corn.
For marination, I used spices and condiments as mentioned by .kitchen in their paneer tikka video.
Veggies from 💚💚
Do try this recipe and tag ❤
@ Bangalore, India

🌻SELF-CARE TIPS: PART-1🌻
Taking care of yourself physically, mentally and emotionally is equally important. SELF CARE IS NOT SELFISH. Take some time for yourself and enjoy solitude.
1. Make some food, listen to music/spiritual/motivational/Ted talks.
2. Go on social media detox because doing digital detox in the current scenario of lock down is extremely difficult as we have to work, attend classes and also make calls to our dear ones.
3. Pamper your skin with some DIY face masks, scrubs, lip balms, moisturizers.
4. Light that scented candle that you have been wanting to!
5. Journal your emotions, thoughts, ideas, plans, positives, negatives etc.
6. Reach out to friends/family/professional in case you need help.
7. Talk your heart out! This releases the built up tension.
8. Exercise. This helps you release stress, reduce anxiety and helps you glow from within!
9. Read a book or watch a movie/series but do not spend time sitting on the couch for too long. Avoid binge watching!
10. Set priorities TODAY.
Happy Friday fam! ❤

💪 Easiest recipe to help boost immunity!
🍀 Garlic Mushroom and Kale
Ingredients: Mushrooms, Kale, Garlic powder and Salt.
Stir fry, eat, enjoy and stay healthy!
Mushrooms and Kale from 💚

😋 Overnight Oatmeal - Part 1 😋
🍌 BANANA-WALNUT-CINNAMON OVERNIGHT OATS 🍌
Ingredients:
Banana -1 mashed
Oats -25 g
Milk - 75 ml
Walnuts - 5g
Banana - 1 topping sliced
Cinnamon powder - 1/8th tsp
Method of preparation:
1. Mix mashed banana, milk, oats and half of the walnuts together in a bowl or a glass with a wide base.
2. Top it with sliced banana, remaining walnuts and cinnamon powder.
3. Allow the oats mixture to soak overnight in the refrigerator.
4. After at least 8-10 hours, take the oats out and enjoy your chilled oatmeal! ❤
Next part of overnight oatmeal will be coming soon! Stay tuned 😀
@ Bangalore, India

😋 An easy to make and yummilicious soup!
So I made this special (innovated last night in my head, hehe) soup especially for my mom as I couldn't make anything on Mother's Day! When I asked her to rate the soup on a scale of 10, she said 10/10. Since I told her nothing is perfect, she then rated 9/10 😉 I'm so glad that she lovvved it! ❤
Here's the recipe, folks!
• This recipe serves 5 - 6 adults.
• Ingredients:
Water: 1.2 litres ; Soy sauce: 2 tbsp + 1 tsp ; Vinegar: 1 tbsp ; Green chillies - 2, medium sized ; Red chilli flakes: 2 tsp ; Black pepper: 2 tsp ; Garlic powder: 3 tsp ; Onion powder: 3 tsp ; Salt: as required; Honey: 1 tsp ; Carrot: 1, medium sized ; Baby corn: 4 ; Mushroom: 200g ; Bok Choy: 75g ; Penne pasta: 150g ; White sesame seeds: 1 tsp ; Black sesame seeds: 1 tsp ; Oil: 2.5ml ; Corn starch: 25g.
• Method of preparation:
🌱 Boil water in a big vessel or a pot.
🌱 Add soy sauce, vinegar, green chillies, red chilli flakes, black pepper powder, garlic powder, onion powder and salt.
🌱 Allow it to cook on simmered flame. Meanwhile slice carrots, baby corn, bok choy and mushrooms.
🌱 Coat penne pasta with oil and keep aside.
🌱 Roast white and black sesame seeds and keep aside.
🌱 Once the water and contents in the pot start to boil, add carrots and mushrooms. Cook for 15 minutes.
🌱 Then add bok choy and baby corn, cook for 10 minutes.
🌱 Add penne pasta and cook for another 10-12 minutes until pasta turns al dente.
🌱 Make cornstarch paste and add it to the pot. Mix well and keep the flame on high for 2 minutes and turn it off.
🌱 Pour the soup in a bowl and garnish with white and black sesame seeds.
🌱 Your delicious and healthy soup is now ready! Enjoy!
😍 Fresh Baby corn, Bok choy and Mushrooms from 😍
@ Bangalore, India

👉 SWIPE TO SEE THE PICTORIAL REPRESENTATION OF POSITIVE AND NEGATIVE ENERGY BALANCE! 💜 Energy Balance: Ideally energy input must be equal to energy output/expenditure. .
💜 Positive energy balance: It indicates OVER NUTRITION or simply greater energy input compared to energy output. This leads to weight gain, obesity, diabetes, cardiovascular diseases, hormonal changes, eating disorders, metabolic syndrome, ..etc. .
💜 Negative energy balance: It indicates UNDER NUTRITION or simply greater energy output compared to energy input. This leads to weight loss, muscle loss, eating disorders, hormonal changes, reduced blood pressure, ..etc. .
Reduced BMR (Basal Metabolic Rate) and changes in body composition are consequences in both the cases. .
A well balanced diet and an active lifestyle will help balance energy. .
@ Bangalore, India

presents an important topic to be addressed that is usually predominant in women, especially those above 45-years-old and sometimes even younger! The topic is OSTEOPOROSIS.
SWIPE TO SEE WHAT OSTEOPOROSIS IS AND HOW ONE CAN PREVENT IT!
😇 SHARE THIS POST WITH YOUR MOTHER AND WOMEN YOU CARE ABOUT!
❤ Wishing all the Mothers out there a great Mother's Day! ❤

@ Bangalore, India

📢 NEW NEW NEW! 📢
🌱 Recipe: CHICK PEAS - MIXED MILLET PATTIES!
🌻 The recipe is up on the blog! Click on the link in my bio to read up!
Or check it out here https://nurturingbalancedlifestyle.wordpress.com/2020/05/09/chick-pea-mixed-millet-patties/
Do try this at home and tag on instagram for credits and get featured! 🌻
Happy weekend fam! ❤
@ Bangalore, India

Hola! This lock down helped me innovate an amazing recipe which is not only healthy and tasty but also gives a feeling of fullness, satisfaction and happiness. Chick pea -Mixed millet Patties are a wholesome snack. They are rich in protein, calcium, potassium, iron, healthy fat with moderate carbohydrate and dietary fiber. These wonderful patties also contain anti-inflammatory, anti-bacterial… [ 390 more words ]
https://nurturingbalancedlifestyle.wordpress.com/2020/05/09/chick-pea-mixed-millet-patties/

Chick Pea – Mixed Millet Patties Hola! This lock down helped me innovate an amazing recipe which is not only healthy and tasty but also gives a feeling of fullness, satisfaction and happiness. Chick pea -Mixed millet Patties are a…

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