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Ever grabbed an Arizona Green Tea thinking you're making a healthier choice? Think again! Let's dive into a sweet mystery that might just leave you shocked. The Riddle Here's a little brain teaser for you: Green tea from Arizona, twelve ounces cool,More sugar than you'd think, don't be a fool. Not as sweet as cola, but close behind, How many teaspoons? Keep this in mind! a) 10 teaspoons b) 6 teaspoons c) 8 teaspoons Take a moment to ponder. What's your guess? The Sweet Truth If you guessed 10 teaspoons, congratulations! You've cracked the code. That's right, a single 12 fl oz can of Arizona Green Tea packs a whopping 42 grams of sugar, equivalent to 10 teaspoons. The Bitter Truth Behind the Sweetness Now, let's put this into perspective. The American Heart Association recommends no more than 6-9 teaspoons of added sugar per day for adults. This means one can of Arizona Green Tea contains more than your entire daily allowance! Hidden Health Hazards While an occasional sweet treat won't hurt, regularly consuming such high amounts of added sugar can lead to serious health issues: Weight gain and obesity Increased risk of type 2 diabete Heart disease Tooth decay Chronic inflammation These health risks aren't just numbers on a page. They represent real threats to our well-being, potentially impacting our quality of life and longevity. The seemingly innocent can of tea could be contributing to a much larger health problem if consumed regularly. It's crucial to understand that these added sugars provide empty calories - calories with no nutritional value. They can lead to rapid spikes in blood sugar levels, followed by crashes that leave you feeling tired and craving more sugar. This cycle can be hard to break and may contribute to long-term health issues. Remember, being aware is the first step to making healthier choices. The next time you reach for that "healthy" green tea, you might want to think twice about the hidden sugars lurking inside. Making Healthier Choices So, what can you do? Here are some tips: Read labels carefully Choose unsweetened beverages Infuse water with fresh fruits for natural flavor Brew your own unsweetened tea at home Remember, being aware is the first step to making healthier choices. Next time you reach for that "healthy" green tea, you might think twice! One last thought: This Arizona brew's got enough sugar to make a cactus bounce! Let's make sure it doesn't have us bouncing off the walls (or to the doctor's office) too. Stay Informed, Stay Healthy! We've uncovered some eye-opening facts about the hidden sugars in our seemingly "healthy" drinks. But this is just the tip of the iceberg when it comes to nutrition and wellness. There's always more to learn and discover in our journey towards better health. Keep the Conversation Going Want to stay updated on more health insights, fun food facts, and engaging riddles that make you think twice about what you consume? Here's what you can do: Subscribe to Our YouTube Channel : We're constantly creating short, informative videos that break down complex health topics into bite-sized, easy-to-understand content. Don't miss out on our latest uploads! Share This Information : Knowledge is power, especially when it comes to health. Share this blog post with your friends and family. You might just help someone make a healthier choice today! Join the Discussion : Leave a comment below or on our YouTube videos. We love hearing your thoughts, experiences, and questions. Your input helps us create content that matters to you. Stay Tuned for More : We're always researching and creating new content to keep you informed and entertained. From food myths debunked to surprising nutrition facts, we've got plenty more in store for you. Remember, small changes in our daily habits can lead to significant improvements in our overall health. By staying informed and making conscious choices, we can all work towards a healthier, happier life. So, are you ready to become a nutrition detective? Subscribe to our channel, keep reading our blogs, and let's uncover more hidden truths about the foods and drinks we consume every day. Together, we can make informed decisions and spread awareness about the importance of understanding what we put into our bodies. Stay sweet (but not too sweet), stay healthy, and keep learning!

Hey there, health enthusiasts and food lovers! 👋 Welcome to a stimulating challenge that will not only entertain you but also expand your understanding of nutrition. Are you prepared to embark on a journey that will test your expertise in the realm of food and health? We have crafted a mind-boggling riddle that is designed to not only engage your intellect but also provide valuable insights into the world of nutrition. So, get ready to exercise your mental muscles and unlock a treasure trove of nutritional wisdom! Let's delve into this intriguing puzzle and unravel the secrets it holds! The Riddle Challenge 🥑🥦🍎 Can you solve this riddle in 10 seconds? 90% of people miss the obvious answer! Are you a nutrition mastermind? Here's the riddle: We're not processed, refined, or artificially designed. In nature's packaging, all nutrients combined. We boost your health from head to toe. What are we? Do you know? Take a moment to ponder. Got your answer? Let's see if you cracked the code! The Big Reveal Drumroll, please! 🥁 The answer is... all of the following: Fruits Vegetables Whole grains Surprised? Don't be! These are all prime examples of whole foods that should be starring in your daily diet. Whole foods are basically nature's way of telling you, "No need to put it together, just eat it for a healthier you!" 🌿🍎 Why Whole Foods Matter Whole foods are nature's nutritional ninjas. They come packed with a variety of essential nutrients in their natural form. Here's why they're so important: Nutrient Density : Whole foods are rich in vitamins, minerals, and fiber. No Artificial Additives : They're free from processed sugars, unhealthy fats, and artificial preservatives. Better Digestion : The natural fiber in whole foods aids digestion and promotes gut health. Disease Prevention : A diet rich in whole foods can help reduce the risk of chronic diseases. Making Whole Foods a Habit Incorporating more whole foods into your diet doesn't have to be a chore. Here are some quick tips: Start your day with a fruit smoothie or whole-grain toast Snack on raw veggies and hummus Replace white rice with quinoa or brown rice Opt for whole fruit instead of fruit juices Remember, small changes can lead to big results! Wrapping Up Did you enjoy the challenge of the riddle? It's always fun to exercise our minds with a good puzzle. Regardless of whether you managed to crack it or not, the underlying message remains crystal clear: whole foods are like the superheroes of nutrition, swooping in to save the day and keep our bodies in top shape. They are the ultimate allies in our quest for good health, providing us with a plethora of essential nutrients and benefits. Think of whole foods as nature's way of looking out for us, ensuring that we have everything we need to thrive. By choosing whole foods, we are essentially giving our bodies the VIP (Very Important Produce) treatment they truly deserve. It's a powerful way of showing ourselves some love and care, nourishing our bodies from the inside out. Armed with this newfound appreciation for whole foods, you can now approach your next trip to the grocery store with confidence and wisdom. Make informed choices, select a variety of colorful fruits, vegetables, whole grains, and lean proteins to create a well-rounded and nutritious diet. Your body will undoubtedly thank you for it, rewarding you with vitality, energy, and overall well-being. Want More Fun and Informative Content? Hey there, fellow brainiacs and health enthusiasts! If you're craving more mind-bending riddles and juicy health tips served with a side of entertainment, then buckle up and hop on the wellness wagon to my YouTube channel! Dive into a treasure trove of videos that will tickle your brain cells and nourish your well-being. Trust me, it's a wild ride from riddles to wellness wonders! 👉 Don't dilly-dally, make a beeline to Thegraphicfoodgirl.com and hit that subscribe button for your daily dose of health-savvy shenanigans. Let's embark on this wacky journey to better health together! Remember, knowledge is your secret weapon, especially when it's about keeping your body and mind in tip-top shape. Catch you in the next video, health crusaders!

Intro Hey there, busy individuals! Are you fed up with rushing through your mornings without a satisfying breakfast? Well, prepare to turn your hectic mornings into a delightful experience in just two minutes! Picture kicking off your day with a protein-packed breakfast on the go that not only nourishes your body but also excites your taste buds. By adding an egg twist, you can discover a whole new realm of quick and tasty breakfast options that will leave you feeling revitalized and prepared to tackle the day ahead. Bid farewell to those dull and uninspiring breakfast selections and say hi to a morning routine that is as invigorating as it is nutritious. Let's ensure that your mornings are not just tolerable, but absolutely fabulous! Ingredients: 1 egg 1 tbsp milk 2 tbsp shredded mozzarella cheese 1/4 cup frozen veg mix Salt and pepper to taste Let's Get Crackin'! First things first, crack open that egg and drop it like it's hot into your favorite mug. Pour in the milk and give it a whirl - we're whisking our way to breakfast bliss! Sprinkle in the shredded cheese because, let's be real, cheese makes everything egg-stra amazing. Time to sneak in those veggies! Toss in the frozen veg mix for a pop of color and a boost of nutrients. You're on your way to becoming a breakfast magician! Add a dash of salt and a sprinkle of pepper to season to perfection. Give everything a good stir and pop your mug into the microwave for a whirlwind adventure of 2 minutes. Drumroll, Please... Behold! Your protein-packed masterpiece is ready to steal the show. Grab a spoon, dive right in, and let the flavors dance on your taste buds. Nutritional Facts The information here is just an estimate derived from an online nutritional analyzer or calculator. It is only for courtesy and convenience. Not to be considered as an alternative to professional advice. Why this Breakfast Delight is your Morning Hero: Quick & Easy: Say goodbye to breakfast stress with this lightning-fast recipe. Two minutes is all it takes to whip up a hearty meal. Protein-Packed: Fuel your day with the power of protein, keeping you energized and ready to tackle anything that comes your way. On-the-Go Goodness: Busy schedule? No problem! This mug of goodness can be enjoyed anywhere, anytime. Just grab, go, and conquer your day! So, dear busy bees, the next time the morning rush hits, remember this egg-citing recipe. Rise and shine with a smile, a mug full of protein, and the promise of a fantastic day ahead! Now, go ahead and make your morning extraordinary with this quick and delicious meal. Egg-celent choice, if I do say so myself! 🍳 #BreakfastGoals FOR THE GRAPHIC FOOD LOVERS Free downloadable pdf below

Intro to the Chickpea salad delight Are you ready to become the potluck hero with a dish that everyone will love? Look no further than this Chickpea Salad Delight recipe that not only satisfies even the pickiest eaters but also caters to a large group of 15! Whether you're a seasoned chef or a novice in the kitchen, this easy homemade food delight is bound to become one of your favorites made easy – a fun and quick solution for any gathering. psst!  Don't forget the free download for quick inspiration and to inspire others with your twists. Ingredients For the Dressing: 1/3 cup of olive oil 2 tablespoons of lemon juice 1 teaspoon of Dijon mustard 1 clove of garlic (minced) Salt and pepper to taste Prep and Mix Prepare the Chickpeas: Rinse and drain the canned chickpeas.Pat them dry with a paper towel to remove excess moisture. Chop the Vegetables: Dice the bell peppers, cucumber, red onion, cherry tomatoes, and parsley. Place them in a large mixing bowl. Make the Dressing: In a separate bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Combine and Toss: Add the chickpeas to the bowl of chopped vegetables. Pour the dressing over the salad and toss gently to coat all the ingredients. Add the Finishing Touches: Crumble feta cheese over the salad for an extra burst of flavor. Give it a final toss to incorporate the cheese evenly. Chill and Serve: Cover the bowl and let the salad chill in the refrigerator for at least 30 minutes. Serve chilled and watch it disappear in no time! Nutritional Facts The information here is just an estimate derived from an online nutritional analyzer or calculator. It is only for courtesy and convenience. Not to be considered as an alternative to professional advice. The nutritional facts for the Chickpea Salad Delight indicate it's a healthy and fulfilling choice for several reasons: Low in Calories : At 127 calories per serving, it's a moderate-calorie option suitable for various dietary needs. Healthy Fats : With 3.2g of total fat and 1.2g of saturated fat, it provides essential fats for energy and satiety without excessive saturated fats, which can contribute to heart disease if consumed in large amounts. Moderate Sodium : With 86mg of sodium per serving, it's relatively low in salt, important for maintaining healthy blood pressure levels. High in Fiber : Each serving contains 5.3g of dietary fiber, contributing to digestive health, reducing cholesterol levels, and promoting feelings of fullness. Good Source of Protein : With 6.6g of protein, it's a satisfying option that supports muscle repair and growth. Micronutrients : It provides essential vitamins and minerals such as calcium (6% DV), iron (12% DV), and potassium (7% DV). These nutrients are crucial for bone health, oxygen transport, and maintaining electrolyte balance. Low in Added Sugars : It contains 4.6g of total sugars, which are naturally occurring from ingredients like chickpeas, making it a healthier choice compared to dishes with added sugars. This combination of nutrients makes Chickpea Salad Delight a nutritious option that can contribute to a balanced diet, providing energy, supporting digestion, and supplying essential vitamins and minerals for overall health and well-being. Why You'll Love It: Ease of Preparation: With simple ingredients and quick assembly, this recipe is perfect for when you're short on time but still want to impress. Versatile and Colorful: The vibrant mix of colors will make your dish stand out on the potluck table, appealing to both kids and adults. Healthy and Satisfying: Packed with protein and nutrients, this Chickpea Salad is a guilt-free indulgence that keeps you feeling full and energized. So, the next time you're looking for a crowd-pleaser that's as enjoyable to make as it is to eat, give this Chickpea Salad Delight recipe a try. You'll soon find yourself reaching for this fun and quick dish for all your gatherings! Now, go ahead and be the star of the potluck with this easy homemade food favorite made easy – you won't regret it! For The Graphic Food Lovers Free Printable pdf Download Below

Intro to cake not ache Have you ever had a chocolate cake but felt guilty for having lots of processed sugars and oils? Did you always think the cake has to be enjoyed only on certain days just because it's too good to be true to have it always? The recipe I'm about to illustrate today is a chocolate cake with no processed sugars, oils, eggs, or heavy fats. Once you taste it you will come back for more without any sugar guilt. After a lot of research, a lot of learning, and a lot of baking, I am confident to bring forth the decant, rich chocolate cake with vegan frosting, prepped and baked in under an hour. Get ready to bake up a storm with this allergy-friendly chocolate cake recipe! It's so easy, even a cat could do it (if they had opposable thumbs, that is). With just 3 simple steps, you'll be on your way to chocolatey goodness in no time with a cake not ache - just pure deliciousness! Are you ready to be blown away by the recipe? Then, let's get into it without any delay . psst! Don't forget the free download for quick inspiration and to inspire others with your twists. Ingredients for the cake Prep and Mix the cake batter Mix together coarsely ground rolled oats, almond flour, cocoa powder baking soda and baking powder, without any lumps. Add the plant based milk to a blender along with 1/4 cup pitted dates and make a mixture. Add vanilla with a pinch of salt and mix together wet and dry ingredients. Pour and Bake the cake Preheat the oven. Pour the batter into (either greased or lay a parchment paper) mini cake pans (preferably mini bundt pans). Bake at 350°F for 35 minutes. Frost the cake and Enjoy To make the cashew frosting, add the soaked cashews along with pitted dates, vanilla and a squeeze of lime to the blender and make a smooth paste and refrigerate it. Once the cakes are completely cool, frost with the cashew cream, and top it with your favourite fruits and nuts to amp it up. Nutritional Facts The information here is just an estimate derived from an online nutritional analyzer or calculator. It is only for courtesy and convenience. Not to be considered as an alternative to professional advice. Serves about 2. But can be a personal cake as well😉. No aches after you eat this cake. Studies have shown that dates however high in calories and natural sugars don't show any significant effect on blood sugar levels even in diabetic people. Only natural sugars make this cake sweet. Completely cholesterol free. You can use cacao powder, which is meant to be a less processed form of cocoa. This is completely gluten-free and plant-based. If you want a nut-free option, use dairy-free coconut cream mixed with dates paste, and would still taste the same. Rolled oats are a staple breakfast nowadays, making it more accessible in general. Oats are packed with fiber and their stickiness makes them a good alternative to gluten-based foods. Oats are considered to be the most nutrient-dense food. No oils, highly processed plant seed oil, or animal fat is being used. It is magically decadent and melting to have a cake without any trip guilt. For The Graphic Food Lovers Free Printable pdf Download Below

Intro The China Study is a groundbreaking book that was published in 2005 by T. Colin Campbell and Thomas M. Campbell II. The book is established on the China-Cornell-Oxford Project, a 20-year study conducted by the authors, which is considered one of the most comprehensive studies of health and nutrition ever conducted. The China Study is unique as it is derived from a large-scale epidemiological survey of thousands of individuals in rural China over 20 years conducted in the 1980s across 65 rural Chinese counties. It examined the dietary habits and health outcomes of over 6,500 people. The study collected data on diet, lifestyle, and disease incidence, and the authors of the book were able to draw some interesting conclusions from this data. As opposed to any nonfictional scientific book, The china study had me holding onto it. It took me almost 8 hours to listen on audible. Habitually I wanted to get a book because, for me, the visual description takes me to places unimaginable. So, welcome to my take on the book "The China Study". The read ain't short but it was worth giving a shot. These are the 5 key takeaways from the book "The China Study". 1st Key Takeaway : High animal-based food diet and its risk One of the pivotal perceptions of "The China Study" is that a diet high in animal-based foods, particularly meat, dairy, and eggs, is linked to an increased risk of various diseases, including cancer, heart disease, and diabetes. The authors discuss the role of casein, a protein found in milk and other dairy products, in promoting cancer growth. They argue that the protein promotes the development of cancer cells and supports tumor growth. The book compares the nutrient composition of animal-based foods to plant-based foods. It discusses how animal-based foods, such as meat and dairy, tend to be higher in saturated fat, cholesterol, and certain hormones while lacking in dietary fiber and certain beneficial plant compounds. It implies that these differences may contribute to the contradictive health effects associated with animal-based foods. It touches on the quality of animal products, particularly in the context of industrial farming practices. It suggests that animal products from factory farming may contain higher levels of pollutants, antibiotics, and hormones, which could potentially have unfriendly effects on human health. 2nd Key Takeaway : Healthier alternatives The book also promotes a plant-based diet as a healthier alternative. Throughout his book, he shows the data from research (done by his students and colleagues) which compares animal and plant sources for dietary needs. He stresses the effect of antioxidants and the dominant nature of the antioxidants in fighting free radicals in cancer-affected mice and the importance of plant-based foods in their diet. His research showed the negative effect of animal protein and animal fat on obesity, high blood cholesterol, and diabetes. The book emphasizes that plant-based foods, such as fruits, vegetables, legumes, whole grains, and nuts, are rich in essential nutrients like vitamins, minerals, fiber, and antioxidants. It suggests that these nutrient-dense foods provide the body with the necessary building blocks for optimal health. The book addresses the misconception that plant-based diets may lack sufficient protein. It explains that a well-balanced plant-based diet can provide all the essential amino acids vital for protein synthesis and overall health. It cites plant-based protein sources like legumes, tofu, tempeh, and quinoa as viable alternatives to animal-based protein. 3rd Key Takeaway : Health care The book also suggests that many of the chronic diseases that are prevalent in Western countries are not caused by genetic factors, but rather by lifestyle and dietary choices. The authors argue that a plant-based diet can help to prevent and even reverse these diseases and that a diet that is based on whole, unprocessed foods is the key to achieving optimal health. He couldn't stress more the fact that the types of food readily available in the west, especially the fast food industries and fast food on the grocery store shelves with nutrients stripped and also the fad food products that have become truly a part of the western lifestyle. The book shows data collected over 20 years on several chronic conditions linked especially to animal-based protein. He states the mortality rate in western countries and the United States is paying a hefty price due to the disease of affluence which is mainly seen in developed countries. As for politics, the China Study has been used to promote a plant-based diet as a way to improve public health and reduce healthcare costs. It is important to note that this book and its findings are a subject of debate among nutrition experts, and the political implications of the book are not clear, as it is based on one study and the importance to consider other sources of information when making any decisions about nutrition or politics might pore over for the unprecedented times. 4th Key Takeaway : Sustainable diets The authors of the book argue that these findings have significant implications for public health, and they advocate for a shift toward a plant-based diet as a technique for reducing the risk of chronic disease. They also make the case that a plant-based diet is convalescent for health but also more sustainable and environmentally friendly. The book also highlights the environmental impacts of industrial animal agriculture, such as deforestation, water pollution, and greenhouse gas emissions. The authors argue that veering towards a plant-based diet could help mitigate these negative impacts and promote sustainable food systems. The book suggests that plant-based diets are generally more resource-efficient than animal-based diets. It mentions that plant-based foods require fewer resources, such as land, water, and energy, to produce compared to animal products. This idea aligns with the concept that sustainable diets should aim to optimize resource usage. 5th Key Takeaway : Criticism The book generalizes findings from the China-Cornell-Oxford Project to populations outside of rural China. The contrast in cultural and genetic factors may influence health outcomes, and what works for one population may not be universally applicable. Not including a comprehensive analysis of assortment studies and alternative hypotheses might've oversimplified the complex interactions between diet, lifestyle, genetics, and health outcomes. A kudos to the study for its comprehensive and well-researched approach, but it has to be criticized for its selective use of data and for not fully considering the limitations of observational studies. It does not thoroughly discuss or address conflicting studies or alternative explanations that may challenge the presented associations. From my point of view, since this is scientific literature, I opt to be critical and open to logic. However, it convinced me of the need to understand the relationship between diet and health. Wrap up Overall the China Study provides compelling evidence for the health benefits of a plant-based diet and highlights the dangers of a diet high in animal-based foods. The study's findings have been influential in promoting plant-based diets and have led to a growing movement towards plant-based eating for both health and ethical reasons. While the study has to be criticized for its methodology and limitations, it remains one of the largest and most comprehensive studies of diet and health to date. In conclusion, The China Study is a thought-provoking and important book that challenges conventional wisdom about the role of diet in health. It presents a compelling case for a plant-based diet as a means of reducing the risk of chronic disease and promoting overall health and well-being. The book is an excellent resource for anyone interested in learning more about the link between diet and health, and it is well worth reading. For the Graphic Lovers Free pdf download below

Intro My first encounter with matcha was in the infamous Starbucks. After long walks and tiresome summer outings, a refreshing iced matcha latte would quench my thirst. The ice-cold tea would do wonders in the summer, but what about winter? In my experience, matcha can be easily experimented with, it can be added to your coffees, teas, muffins, cookies, and everything above and beyond. It tasted super good in the well-liked matcha lemonade from WAWA, but that was during a hot summer afternoon. My brain said this is the lemonade of life. With the chilling winters and hibernations in the watch, a good cup of hot matcha latte would make a difference. This recipe is customizable, with little to no effort, and amazingly prepared at lightning speed. All you gotta have is a microwave oven and a handy dandy whisk. Without any further ado, let's look at our illustrations for this quick Gotcha Matcha. psst! Don't forget the free download for quick inspiration and to inspire others with your twists and turns. Ingredients Directions Prep your Matcha In a small cup add 1/2 tsp matcha (green tea) powder and boiling water. Use either a handheld whisk ora small electric whisk to dissolve matcha. Prep your Milk In a microwave safe cup, add oat milk and heat it up for about 30 seconds. Take it out and whisk until frothy. Heat it up for another 1 minute. Assemble the Gotcha Matcha Add the dissolved matcha and maple syrup to the milk cup. Sip and Enjoy. Nutritional Facts The information here is just an estimate derived from an online nutritional analyzer or calculator. It is only for courtesy and convenience. Not to be considered as an alternative to professional advice. Serves 1 people. Multiply for more people. Matcha is a green tea, with lots of antioxidants and other potential health benefits. Unlike other green teas, matcha tea powder is made out of the entire green leaf. Matcha tea is said to have 137 times higher catechins (flavonoids) than any other green teas, making its concentrated amounts of antioxidants helpful for the preventing certain diseases and reducing cell damage. Studies have that regular consumption of green teas, especially matcha is beneficial for both physical and mental health, with no conflict of interests, mostly because of its anti inflammatory and high antioxidant properties. In the recent studies, matcha has shown incredible stress buster or improve cognitive functions in middle aged and older adults. Matcha with caffeine has shown that they have improved both attention and amount of work in psychological stress compared to caffeine alone. Another study showed that matcha has potential controlling effect on obesity and its metabolic disorders. With lots of benefits, it does have a downside if you overdo it, which is more than 2 cups everyday. As delicious as it sounds, this recipe is one of the most straightforward and rich, plant based tea you can start your day with or end with. My recipes analyzed @VeryWellFit. For The Graphic Food Lovers Free pdf Download Below

Intro Yes, not today, but everyday. Lifestyle is the routine unwittingly or consciously we follow and make it part of our daily lives. A sedentary life or an active life makes all the difference. The life that we lead has to be an amazingly good to path a way for our success as well as for the future generations. All we need to do is breathe and let go. Today, you would know how I started this healthy journey and how long it might take to realize that very few things as simple as A B C's can shape your life. Here are Five simple steps that did wonders to me and might help you stay healthy and wonderful. 1. Water Yes, you heard it right, Water, fresh drinking water, easily, readily available and accessible. Keeping yourself hydrated throughout the day must be a priority to keep yourself moving physically. Health experts stress on daily water intake to be about four to six cups, even though there is no "one size fits all" measure to it, and effectively depends on the individual. The trick that worked for me is taking a personal water bottle wherever I go. Rain or shine, home or Rome nothing wakes me up like a warm cup of water in the morning. Here's how you can hydrate yourself throughout the day which needs no tracking or alarm and all you have to do is have the strong will to hydrate yourself. 2.Mindful Eating Mindful eating has to be one the most effective things we can teach ourselves especially in these hasty times. Why hasty times you ask? well, our lives revolve around gadgets and fail to acknowledge that humans are the ones who created the gadgets to uncomplicate matters but here we are sticking to the gadgets during our mealtimes and eating has only been but limited to headless of brain and body. One bite at a time, one breathe at a time can be a definitive motto to keep thriving in our lives. The one thing that kept me from being mindful of how I eat , rather than how much I eat. While eating something delicious I remind myself that I have to taste it to the fullest and not rush my mind into thinking that I might need some more to really get the taste of it. These are few things that anyone can follow to achieve mindful eating. I have more coming up on the importance of nutrition and its impact on healthy physical and mental well being. 3.Guided Meditation After a long stressful day, or a stressful session all you would want is to relax or simply go to sleep. How much ever the sleep would help you, meditation can be a great way to release all the stress and calm yourself. It is the most important self care routine one can easily do at home. There are an amazing number of free guided meditation session short and cute or long and follow along videos available online especially in youtube. It absolutely has nothing to with any religion and you need not follow any religion. No mantras are needed. Guided meditation can be a great way to start your day as well as to end a stressful day. It is the stress buster of life. Meditation in simple words is the enabling your body, soul and mind to live in the present. As easy as it is to say, to master meditation can be a challenge and is best to be practiced without anchoring it to any religion. I do have some amazing insights on how meditation did wonders to my life in my upcoming vlogs, so keep a watch on this space. 4.Small Workouts What is the one thing we have to do every day but miserably fail? Being active, no matter how long we walk, how far we walk, or for how long we sit or do household chores, our body and mind have to come together to get things done in our lives. Our body needs to be conditioned to the internal and external weather. It can be only done if we listen to our bodies and start small, little, and upgrade ourselves. You will know when you are ready. I love having a workout buddy aka my husband. I always keep my heart rate up for the workout session. You won't believe it, I started my strength training with just my body weight, after a couple of months of body weight training I started lifting 2 lbs and gradually upgraded to 5 lbs and so on, and now I am ready to lift a barbell at home. Rain or shine, I always make it a point to stretch, whether I'm working out or not. I throw in a warm-up before and cool down after every workout. I not only did have a supporting buddy to work out with, but I also wear my workout support clothes. As a woman, I prefer wearing a supporting bra, and as a man, my buddy preferred wearing a supporting short. It all comes down to being comfortable in our clothes and our bodies and we wouldn't want anything else coming our way while working out. I did try dancing for a couple of days, every day, for half an hour, like a hip hop dance, to keep my heart rate up and needless to say, it was fun, because I had my toddler joining in for the session. All of these activities are healthily done at home, in the garage, in the living room, and nowhere fancy. There have been some awesome people out in the influencing world, that I followed for inspiration. Shout out to fitness blender (not an advertisement) for making my life so active and energetic. I am so grateful for their amazing techniques that helped me get through some pretty rough tides along the way to my fitness journey. I shall cover more about my fitness routine in the coming blogs, so stay tuned!! 5. Waking Up Early Who wouldn't love to sleep in an extra five minutes, it feels so pleasurable but as it may feel, I want to tell you that you might be missing out on pretty darn good things that life can offer. No matter what walk of life you are in right now, waking up early can make a huge positive impact on life. Time after time, studies have shown the benefits of waking up early. It may lower the risk of depression and lower the symptoms of depression. The peace and repose, and the priorities and transcendence are all part of our self-love and self-care. Rising early can be challenging and here I am with a few tricks to nick your body and mind. These worked great for me and I hope it might do the same for you. All in all, whatever drives you to work on yourself today, might be a great start for your self-care routine. We all thrive to carry the personal transformation through our lives and forget that it must start somewhere and somehow. These small steps can make a huge impact on life and an immense imprint in daily life. How would you start your journey, consciously or unconsciously, and affirm change with constructive measures? What would you add to or strike out in this list for your journey? Let me know your thoughts in the comments. For the Graphic Lovers

Intro Is it Fall yet? If yes, here is the delicious homemade chai recipe with the fall ingredients. The season is for sure colorful and cheerful, and it calls for seasonal goodness like pumpkins and its tag-along spices. Incorporating seasonal vegetables into our lifestyle makes for outstanding health and well-being. The spices used are easy to make, easy to store and most of all easy to pair. The pumpkin spice doesn't have pumpkin and still makes a heavenly pair with pumpkin. The allspice used in this recipe is a dried berry and is commonly known as Jamaican pepper, cause it looks like peppercorn. The tasting notes and flavors in allspice are cinnamony and clove with a touch of nutmeg. It is mostly used in seasonal desserts here in the U.S. The chai used here is black tea. However, nothing can. stop you from experimenting with your choice or preference, but the black tea brings out the flavors in the pumpkin and pairs authentically with the allspice. My favorite non-dairy milk is oat milk. Amazingly goes hand in hand to make rich, creamy, and tasty hot beverages. You can choose your health and taste preferences and make it dairy-rich, but the taste satisfactorily stays the same. I used my favorite homemade protein scoop to make it more rich and enticing in taste. It is very quick to make and this recipe has no added sugars, no artificial flavors and most importantly everything comes from plants. So, let's not wait any longer to sip and slurp away this chai in our cozy places. psst! Don't forget the free download for quick inspiration and to inspire others with your twists. Ingredients Directions Brew your Chai To a cup of boiling water add crushed ginger, tea and allspice. Simmer for 2 mins and turn off the heat. Close the lid for 5 mins. Steam the milk In a saucepan, add pumpkin puree and the protein mix. Stir until it thickens up. Add milk to the hot pan and stir until everything combines and steamy. Turn off the heat and add vanilla. Spice up, Sip and Slurp Strain the brewed chai into the steamed milk. Stir and pour it into your favourite cup and sip away making that sipping noise, while having a hot brew on a cold morning. Adjustments This chai tastes super delicious without any artificial sugars. If you want it even sweeter, add a tsp of maple syrup. Since this protein mix is nut based product, you should totally avoid it if you are allergic to any kinds of nuts and opt for other ways to add protein and sweetness to your chai. You can add a couple of drops of stevia or 2 tsp of maple syrup to make it sweet. If using tea bags, add them to the water once you turn off the heat and right before you close the lid. Nutritional Value The information here is just an estimate and derived from an online nutritional analyzer or calculators. It is only for courtesy and convenience. Not to be considered as an alternative to professional's advice. Serves 1 - 2 people. Completely plant based, Chai has lots of antioxidants, and less caffeine when compared to coffee. You know what goes into your cup unlike a store bought beverage. You can find more info about tea in general in my cheerful chai recipe. Pumpkin is easily available all year round. So many things can be done with one medium sized pumpkin. Carve and make Jack-o-Lantern. Peel and steam to make hearty pumpkin soup. Steamed pumpkin or pumpkin puree makes a good pumpkin pie filling. The pumpkin seeds from a fresh pumpkin can be dried and roasted to make a healthy granola topping. Pumpkin puree can be enjoyed in savoury and sweet recipes. My favourite pumpkin recipe is Veggie lentil stew which goes deliciously well with rice. And like today's recipe it can be used in your tea and joe to make it seasonal favourite made at home. Pumpkins are packed with vitamins C, potassium and fiber which aid in heart health, and not only that they have a good amount of beta carotene which is converted into vitamin A in the body which aid in strengthening immune system. My recipes analyzed @VeryWellFit. For the Graphic Food Lovers Free pdf Download Below

Intro What else can be an awesome start to the autumn with foods filled with veggies but hidden? If you are dairy free and on vegan diet, this signature cheese sauce is going to satiate the cheesy cravings and make wholesome recipes for breakfast, lunch, dinner or a snack. These recipes are delicious, homemade, and most of all affordable and efficient while making. This cheese recipe is a good meal prep, make ahead dish with lots of veggies, and still tasting cheesy with the blessings of nooch. The Signature Cheese Sauce "Say cheese" "Say cheese" sauce is cheesy and exclusively plant powered. Who knew plants can be wonderful in taste if enjoyed the right way. Homemade salads, or homemade meals can be wholesome with just this sauce. I have more details and facts about it in the recipe page, and this is base for all the top five awesome cheesy goodness you can try at home this autumn. Here's a list and a quick sneak into the top 5 awesome Autumn recipes. No Say Queso Quesadilla This has all the cheesy goodness loaded with protein and veggies to make it wholesome. It is completely plant based, so there's no dairy and meat. Dip and Dive in with your favourite dips. This vegan Quesadilla matches with homemade Mayo-n-Guac and salsa. Quick Fix Corn Toast This is an excellent toast, unlike any regular one, but first, what is a regular toast? Nah, No toast is regular. It is all about the twists you can add to a toast and leave your taste buds tantalizing. The best thing that can happen to your bread is toppings, fillings and spread. There's sweet and savoury things to choose from. Minimal prep is required and you can say no to doing a lot of dishes. It has "CORN"y goodness and "CHEESE"y richness which comes from the signature sauce. Vegan Nachos Are you tired of having nachos with meat and nothing else but lettuce like a salad? Here is a recipe with ingredients so tasty and delicious that you might not regret having them with chips. This recipe is about making your cheat days or normal days healthy and extra nutritious. For this recipe you could choose a variety of beans from red, black, pinto, pink, black eyed peas and garbanzo. This recipe is loaded with cheese, beans and all plants goodness. It is not a salad, but very little preparation is needed. This recipe calls for group party or just to make your cheat days more special. Vegan Hidden Veggies Pasta Have you ever heard of picky eaters having a wholesome meal? No? Well, this recipe might give you a big nod to say yes to veggies. It smells cheesy, it tastes flavourful, no fancy ingredients required and best of all it is homemade pasta. Not much preparation required as well. First of all it is creamy and not greasy at all. All the creamy, cheesy goodness comes from the cheese sauce. Can you believe you can say no to oil in your pasta? This recipe is amazingly homemade and definitely up for some modifications. Yes, Naan Can Enjoy a naan as an amazing vegan, vegetarian pizza, loaded with toppings. Naan can be bought from a store or made at home following few easy steps, by adding water to flour, instant yeast, and oil and make into a soft dough. Since naan can be prepared in many ways, I would love you to try this homemade pizza with naan as a makeshift pizza base. It is easy ,vegan, vegetarian, dairy free, and deliciously homemade. The cheese sauce and toppings make this recipe a whole meal. Now you know how to make cheese sauce and a variety of recipes with it, I would like to know what you think about it. If you enjoyed making it or just reading it share it with your friends and family to make an awesome homemade inspiriting recipes. These listed recipes are only a start, check out my website for more interesting recipes with plant powered ingredients and recipes which are illustrated visually. For more tasty, vegan, vegetarian recipes follow thegraphicfoodgirl.com beautifully illustrated with graphics and real food. Your views and comments inspire me a lot.