Amla,the heavenly gift for humanity:


Properties and uses


Amla or commonly known asIndian gooseberry is a deciduous, subtropical tangy,seasonal fruit of the family of Phyllanthaceae.It comes from the Sanskrit word ‘Amalaki which means ‘’Sustainer’ and also ‘dhatri’ meaning ‘nurse’. The tree of the fruit is of a medium size with greenish yellow flowers.The fruit of the tree is spherical,hard, like round berries with translucent skin with furrows over it giving it a segmented look.The skin is tough and thin with juicy inside flesh combining a sour and bitter taste together.It is a fibrous fruit.These marble shaped berries are used in a variety of culinary preparations and Ayurvedic medicines.It is a magical powerhouse of goodness having a rich mix of nutrients like proteins,carbohydrates,potassium,fibre,minerals and vitamins.Amla is available during the winter months.

It is native to the subtropical South Asian countries of India,Pakistan,Bangladesh.It is commercially produced mostly in northern India.


Nutritional value

Amla has an exceptional antioxidant amount of antioxidants.The berry juice is extracted and dried into powder to make capsules. It has a good amount of phenols,flavonoids,tannins and other antioxidants too.The Indian gooseberry has 20 times the amount of vit C as an orange.Iit helps in building,repairing and sustaining the human body.It is rich in vitamin C which helps in the synthesis of collagens which improves the condition of hair,nails,teeth and skin.It aids in digestive,excretory,respiratory,reproductive and nervous systems.It has 3.4% of fibres,0.5% of proteins,0.1%of fats,50% of calcium,13.7gm carbohydrates,1.2 gms of iron,9 micrograms of carotene,0.03 mg of thiamine,0.01 of riboflavin and 600 mg of vitamins.

Properties of amla as an immunity booster

The recommended amount of consumption of amla fruit for adults is 75-90 mg per day.

A healthy mind and body requires firstly a strong immune system and in the current scenario of the global pandemic eating us out,it has become the most essential priority of the moment.A strong immune system is the first safeguard for the human body against virus and deadly diseases ready to bring forth complications resulting in death.So to stay healthy you must do the first and foremost thing,eat a healthy and balanced diet to gear up for the fight against diseases.One of the foremost fruits which comes up in mind for immunity balance is Amla or Indian Gooseberry.Some of the reasons why amla is an immunity-booster are—

1.Presence of chromium—Amla has chromium which helps to reduce bad cholesterol in the body. It important to take a heart-healthy diet which has to include amla.

2.Rich in antioxidants—Amla has many antioxidants that help to neutralize the free radicals saving us from a number of diseases.Amla has also antibacterial properties helping to detoxify our system.It also helps to reduce acne and dandruff.

3.Helpful for fat reduction—As we all know obesity is the cause of not one but many diseases including heart and diabetes.And amla can help to get a healthy body mass index(BMI)by supporting active weight loss.The fibre content in amla helps to stay energised for a longer period of time and also improves digestion.

4.Helpful to reduce cough and cold—In the present time it’s important to strengthen the respiratory system as COVID-19 is a respiratory infection.And amla can be quite effective here.Because it has a large amount of vitamin C it helps to melt chest congestion.

5.It improves eyesight-–The carotene in amla helps fight eyesight problems and improves vision.It reduces cataract problem,intraocular tension and also prevents reddening,itching and watering of eyes.

6.Helps build strong immunity-–Amla has antibacterial and astringent properties which boost the immune system.Lot of serious health problems like cancer are caused by oxidative damage.It is a process where when the body cells use oxygen they leave harmful by-products called free radicals behind.As amla is a potential antioxidant agent

It prevents and repairs the damage.

7.Helps in hair nourishment—Amla is a proven cure and a tonic for hair.It slows down greying,prevents dandruff,strengthens hair follicles and increases blood circulation thus improving hair growth.It is a natural conditioner.Amla oil should be used to beautify hair or alternately amla powder can be mixed in with henna to nourish hair growth.

8.It improves skin issues—Amla has been seen to be the best anti-aging fruit.

9.Helpful to relieve pain—Amla helps to relieve pain of joints in arthritis,mouth ulcers as it has anti-inflammatory properties.

10.Has antibacterial properties—Amla can help to reduce the risk of skin and hair problems as it has anti-bacterial properties.It also helps to detoxify the system.

11.Helpful to cure life-threatening diseases—Amla helps to cure many life-threatening diseases like cancer,heart disease,diabetes,respiratory disorders,hypertension,anemia and some other problems like acidity,fever,gonorrhoea,pruritus,eye disorder,diarrhea,aging etc.


Uses of amla

Amla is a heavenly fruit considered to be the fruit from heavens,a blessing of God.It is packed with nutrients and is a natural product with no side effects.It is available from December through April.

It can be had in dried form as a snack or candy.It can be pickled or can be made into murabbas. It can be made into a juice.


Amla is one of the most important and oldest medicinal plant mentioned in Ayurveda.The various parts of amla plant like nut,seed,leaves,root,bark and flowers are used to treat many diseases.It has a number of phytochemical components in the fruit and other parts of the tree.The fruit of amla can be had fresh or can be used in dried form also.The fresh fruit is acidic while the dried one is sour and astringent.The fruits,bark and leaves of amla tree are rich in tannin.According to studies amla has antiviral,antibacterial,antifungal,antioxidant,aphrodisiac,antipyretic,analgesic,cardioprotective,gastroprotective.

Source –



So, you are wondering how to incorporate oats in your meals!!

We hear you.

Gear up for the power-packed nutritious ride that has the power to boost your day.

The popularity of oats is on the rise now owing to its affordability and perceived health benefits. A comforting bowl of oatmeal is nutritious to begin your day with.

Fiber is an oatmeal’s main health attribute. Unlike wheat and most other grains, oats contain large amounts of a specific type of fiber called beta-glucan. It helps to slow down food processing and absorption in ways that promote fullness.

Folks looking to keep themselves full while shedding extra weight alongside can consider incorporating overnight oats in their breakfast.

Healthy Breakfast Option
Oats and its numerous benefits

Wondering why you should switch to overnight oatmeal from your regular cooked counterpart?

Read on to find out more in this post.

Loaded with good nutrients for you like fiber, protein, magnesium, potassium, and omega 3 fatty acids, oats can be consumed in different ways. There are endless possibilities to get creative to have a satisfying meal with your oatmeal.

Oats are of different varieties such as rolled oats, steel-cut oats, whole groat oats, instant oats. Overnight oats are now becoming a fad among many because of its benefits than regular cooked oats. It is now widely preferred in breakfast due to many reasons.

Overnight oats can be customized with fruits or favorite spreads which does its job of getting prepared when you wake up the next morning. With this raw version of oatmeal, you’ll be on your way to getting your daily dose of vitamin, mineral, and fiber-packed morning.

Basically, you’d use rolled oats for preparing overnight oats which are already pre-cooked, allowing the oats to soak in a liquid overnight. It is enough to soften the grain to the same texture as would cooking.

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Overnight Oats

How to make overnight oats in simple steps

To make your bowl of overnight oats you can get as creative with fruits, nuts butter, chia seeds, and see them for yourself which is liked by your taste buds. You can also add yogurt, shredded coconut, maple syrup, honey, or whatever you wish to as per your taste. It takes very little time and effort to whip up your bowl of oats that is sure to give you a healthy start of the day.

Here’s why you should try overnight oats

Oats are good for gut health

Overnight oats become more digestible after being soaked overnight. It means it helps absorb more nutrition from food. Its daily intake is connected with greater energy levels, improved mood, and weight loss. Oats have a very healthy nutritional composition. They are high in specific kind of fiber called beta-glucan, which is linked to lowering cholesterol levels and overall heart health.

It makes you feel full and satisfied

People wishing to shed extra pounds should definitely include oatmeal as it helps feel fuller and consume lower calories. Half a cup of oats contains 4 grams of fiber. This is equivalent to 14 percent of how much fiber one should eat per day.

It is good for heart health

A well-balanced breakfast should contain carbs, fat, protein, and fiber. Overnight oatmeal has health benefits which also depends on how you make them. The nutritional component stays intact when they are left to soak overnight. The oatmeal swells up and seeps the liquid in every pore making it a wholesome and satiating breakfast meal by itself. Make sure not to add added sugars and flavored milk. Researches in the Journal of Nutrition and Metabolism show that a specific oat fiber called beta-glucan has been shown to reduce cholesterol levels by 5 to 10 percent.

It contains increased resistant starch –

With cooled starchy foods that contain starch, resistant starch appears to be present at higher levels. Resistant starch is a natural carb and helps to improve digestion, aids in weight loss, and gives you the feeling of fullness. Try preparing it with endless variations and stir-ins, which will make your bowl of oats satisfying and fun to have. Endless variations can be prepared, depending on your preference.

They are time-savers and money savers

Overnight oats make them ideal for those on a budget. They are simple to prepare and do not require expensive items making it a heavy on pocket. Additionally, it takes less than a minute to prepare the bowl and you are ready to rock in the morning. No mess, no long hours of cooking. You’ll be done by whisking up a few ingredients.

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Oats are full of goodness
Oats are full of goodness

How long does overnight oats last?

To enjoy a fresh bowl of oats in the morning to kickstart your day, do not keep overnight oats for more than 4 days in the refrigerator. Best will be to soak it overnight and have it in the breakfast. It will make you full and gives you a bundle of energy to begin your day with.

How to store overnight oats?

Keeping the soaked oats in the refrigerator at an airtight container is the first step after you prepare them. It is critical to keep the food safe by storing it in the refrigerator.


The health benefits of oats cannot be emphasized enough. A regular bowl of oats is the one that uses instant oats are heavily processed and packaged for longer storing capacity. The king of oats recommended for overnight oats is the rolled ones which are more raw in nature. The more processed the oats are, the less nutritious they will be. This makes overnight oats an obvious choice. It is healthy for your gut as well as your overall well being.

Have you tried overnight oats supplementing instant oats? How did you find in taste and texture? Was it similar to the regular ones or more fulfilling? Do let us know your experiences in the comments.

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Useful Tips To Improve Your Digestive Health

Do you know that most of the digestion related issues are because of our unhealthy eating habits?

Digestion is more about what we eat. It is about what we absorb.

Eating the highest quality foods is not sufficient to keep the gut active and healthy. Common problems like bloating, constipation, diarrhoea, gas, weight gain, etc are all results of improper functioning of the digestive system.

The Why’s and Who’s of Digestive System

The digestive process starts in your mouth, where mechanical chewing and the saliva start breaking down food. The breakdown is vital for your survival as the body cannot use whole food for nourishment. The nutrients from food such as minerals, fats, calories, vitamins, proteins, and carbohydrates which are absorbed in the intestinal walls require breaking down by the digestive tract. It works consistently in breaking the food we consume bread, vegetables, meat, etc.

A nutrient-dense and balanced diet help to nourish all of your body’s cells, including those in your digestive tract. It is also responsible for steering out unwanted waste from the body. The digestive tract is a key player in immunity that protects your body against bacterial and viral invaders that could make you ill.

Your brain and digestive tract are always aligned and work in parallel. The brain instructs the digestive tract and alerts if you eat something you shouldn’t have. It helps keep a tab on hunger pangs and mood swings. If not paid attention to it something might go wrong.

Healthy digestion can be influenced by:

  • Mental and physical stress
  • What we eat
  • The gut bacteria
  • The natural lining of our gut

The overall wellness of our body is dependent on the proper digestion. It impacts your mood, focus, energy, skin, and how well you age.

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So, what practical measures you should incorporate in your already busy lifestyle to improve your gut functioning?

Freshly cooked food is easily digested

Eat Freshly Cooked Foods            

Avoid eating leftover foods and always have freshly cooked food in meals. Freshly cooked foods are most nourishing and free from staleness.

Chew Well 

While eating makes it a habit to chew each bite 25-30 times. It will break the food into smaller particles and allowing for proper digestion. Do not pick another morsel until the one in the mouth is completely swallowed.

Replace Modern diets

Our ancestors insisted on a diverse yet often low-calorie diet that is rich in nutrients. It is therefore important to include freshly cooked food, lots of colorful vegetable fruits that certainly has multiple benefits over stored frozen foods. People with weak digestion will not be able to eat cold foods and drinks.

Relying too heavily on excessive carbohydrates, storage proteins like gluten, and gut-irritating lectins will harm our digestive system. Clean and healthy eating support gut health. Lifestyle changes and dietary habits have a greater role to play that will help maintain gut health.

Pick a Peaceful and Relaxed Environment

A quite peaceful environment does wonder when you choose to have your meals in that. Do not distract yourself while eating by watching TV, reading, working, or having discussions. You will notice the way you enjoy food and will feel more relaxed.

Drink Herbal Teas To Improve Digestion

Your digestive strength will improve and also the body will be detoxified by having herbal teas. Ginger tea is the best detoxifier which stimulates digestion. Some of the other excellent herbal teas are chamomile, peppermint, and cinnamon.

Avoid Overeating

Overeating only burdens the digestive system. The recommended amount of food by ancient ayurvedic medicine is that it will fit into two cupped hands at any meal. Make a habit to stop eating while you are still a bit hungry.

Few Minutes of Relaxing After Eating Helps

The body’s resources are able to fully focus on the digestive engine if a few minutes of rest are allowed after meals. Digestion is a continuous process that continues even after we sleep. Allowing a good amount of time after meals makes it an easy process.

Avoid Stress 

Stress interferes with your body’s production of serotonin which is a neurotransmitter that’s crucial for moving food through the GI tract. For keeping the health in the balance, the digestive system when functioning normally efficiently moves food and undesirable substances through the gut.

Some amount of stress is unavoidable, but constant and stubborn stress takes a toll on our health, including that of the gut. Our body automatically diverts focus towards the perceived threat, when under stress. The digestive system naturally slows down in such a situation.

Seek Professional Help If Required

Consider consulting a nutritionist or physician if the problem persists. A physician will help figure out the cause of the problem and suggest possible aids in improving it.

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Best Food for digestion

Foods to Improve Digestion

You need to include plenty of gut-friendly nourishing foods as a healthy gut requires a healthy diet. Identify foods that facilitate your digestion process and helps avoid abdominal discomfort.

Listed Down Below Are Some Foods That Aid Digestion


Several studies suggest that probiotics help improve intestinal functioning, alleviate lactose intolerance symptoms, and reduce the risk of other medical problems. Probiotics are beneficial bacteria in the gut. Foods like curd, yoghurt, kimchi are natural sources of probiotics. Therefore it is recommended to include a variety in the diet that includes fermented foods and diverse fiber sources to get pre-biotics.

Whole Grains 

Whole grains are a great source of insoluble fiber, which is responsible for having good digestive health. Fiber absorbs water, which prevents constipation. These actions help in reducing pressure inside the intestines, lowering the risk of other possible diseases.

Whole grains are composed of vitamins, minerals, antioxidants, and have a much higher fiber content which allows the digestive tract to adjust and function well. Whole grains like Barley, Oatmeal, Whole Wheat, Millet, Farro, Quinoa, etc, nuts, seeds, vegetables, and beans are all good sources of insoluble fiber.

Fruits and Vegetables

It is recommended to fill half of your plate with fruits and vegetables in all your meals. Including a variety of fruits and vegetables helps one to get a mix of different nutrients and fibers.

They are rich in vitamins, minerals, antioxidants, and anti-inflammatory agents and also in soluble and insoluble fibers. Fruits and vegetables also make you feel full, which could help lower hunger pangs.

Fermented Foods 

Fermenting by natural process helps increase the shelf life and nutritional value of foods. Fermented foods also act as a good source of healthy probiotics.

Herbs aids digestion

Herbs and Spices –


Ginger has been used for ages to the treatment of multiple gastrointestinal disorders. It’s antibacterial and anti-inflammatory properties is proven to alleviate gas, bloating, nausea, and indigestion.


The medicinal importance of Asafoetida has been suggested by several studies that help stimulate bile flow and secretion needed for the digestion of dietary lipids. It is for long used as a spice in cuisines. It is known to boost the action of the digestive enzymes of small intestines and pancreas.


The cooling effect of peppermint is useful for the digestive system. It is a go-to treatment for an upset stomach that aids in digestion and the discomfort which usually happens because of a heavy meal.

Useful Tips On Better Digestion –

Fluid Intake 

Incorporating an adequate amount of water intake to stay hydrated as it helps in bowel movement and prevents constipation. Coupled with a balanced diet, proper water intake.

Best practices for better digestion


Regular exercise stimulates the movement of food through the digestive tract. Therefore, it is important to maintain an exercise routine daily to maintain your digestive health.

Avoiding Smoking and Drinking 

Various health conditions arise as a result of the consumption of alcohol and smoking. The digestive health is pressurized by such acts, hence one must immediately shun it to avoid getting into further risks.

To Sum It Up

Incorporating a wide variety of foods in your diet is vital to maintain good health. Single food items will not aid to provide a wide variety of nutrients. In order to keep up the proper functioning of the digestive system, the above practices are essential.

What’s your take on keeping a well-balanced diet intake. Do you find it challenging in the fast-moving lifestyle? Share your stories in comments or write to us. 

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Why You Should Keep A Check On Your Nutrition For Immunity Defence

Do you keep a check on your nutrition level?

Are you conscious of what is your dietary intake in everyday practice?

There is solid science behind eating the right foods to support the immune system.

Immune fitness refers to a state of a body, where an individual’s immune system is healthy and resilient which has an inbuilt capacity to adapt to challenges. It does so by establishing, maintaining, and regulating an appropriate immune response.

There is a complex relationship between your diet and the immune system. The key factor that has a positive influence that trains the immune system is nutrition.

What contributes to Immune Fitness?

The current scenario calls for maintaining a healthy and functioning immune system to fight the battle of the COVID 19 pandemic that we are faced with. A healthy and functioning immune system is paramount in dealing with any type of infection.

Immune fitness will not only help us avoiding the virus or remaining asymptomatic but will also reduce the time of infection, thereby reducing your risk of spreading the infection to others.

The crucial role of several vitamins, minerals, and trace elements helps in the maintenance of immunocompetence. These include Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Riboflavin, Iron, Zinc, and Selenium. Inclusion of deficient nutrition in the diet can restore immune function and resistance to infection.

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Why nutrition is important

The Key Role of Nutrition in Immune Fitness

Lack of adequate nutrition deprives the immune system of the essential components required to generate an effective immune response. A healthy immune system improves fitness and optimizes future health. One of the most important factors that can positively influence gut microbiota composition is nutrition.

Probiotics are shown to have multiple clinical studies having a positive impact on the gut microbiota composition and the immune system. The science of probiotics “friendly” bacteria is known to be beneficial for a healthy gastrointestinal tract. Nutritional ingredients such as specific pre-and probiotics have a positive influence on the immune system.

Why you should keep a check on your diet and nutritional choices?

Poor nutritional choices and protein deficiency results in impairment to humoral and cell-mediated immune function. Pieces of evidence also show that low energy intake can interfere with healthy immune function. Therefore, it is significant to structure our food behavior.

Including vitamin rich food is important

Increasing Protein Intake

Ensure to include protein sources in meals. Lack of essential amino acids (the building blocks of protein) may result in an impaired response by the humoral immune system, immunity mediated by our extracellular fluids which secrete the antibodies to fight the infection. Our immune system becomes weak if the protein intake is low. It interferes in the functioning and our resistance to infection or disease decreases. This happens because the immune system relies on the production and replication of active protein compounds.

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Focussing on Vitamins too

Diet rich in vitamins and minerals is helpful in supporting the body functions in the fighting of the infections. Studies suggest that lack of vitamins and minerals can cause immune alterations that increase the incidence of infectious disease and even in some cases deaths. While researches have shown to improve the efficiency levels and slow down the severity of symptoms from the infection when there is an adequate supply of vitamins. Vitamin E functions as an antioxidant for the protection of our cells against oxidative damage.

To maintain the required level of vitamins and minerals in the body, a diet including different colored fruits and vegetables will give the body the appropriate nutrition. Avoiding vitamin deficiency becomes easier when dietary intake is proper.

Iron rich foods must be included in diet

Iron is Must

The intake of Iron should be as per the necessary requirement. An increase and decrease of iron levels in the body can increase the chances of infections. A lot of food items like spinach, carrot, onion, strawberry, cauliflower, etc contain a good amount of iron and must be included in the diet.

Zinc is Essential For Immunity

Through a balanced diet, it is easy to achieve the required level of zinc in the body. One of the most important functions of zinc which is a very important mineral is the proper functioning of the immune system. Its deficiency may lead to decreased cell-function, depletion of macrophages and lymphocytes, impaired antibody response.

Fatty Acids too play an important role

The ratio of omega 3 fatty acid, omega 6 fatty acid, and the total amount of fat in the diet contributes to the fatty acid requirement of the body. Include meals that provide the required amount of fatty acids to the body. Once in a while having a cheat day is okay but completely relying on it is not at all advisable.

Path to Improved Health

Small changes in your diet can significantly improve your nutritional requirements. Changing habits can be hard initially but with consistency, it will become second nature.

If you are facing any diseases, you must switch to healthy food to avoid any further worsening of the situation. Changes in diet aids in benefitting the health condition. A lot of diseases can be cured by making changes in the diet.


Nutrition plays an important role

Few tips you should follow to keep your health in check

Combining with physical activity, your diet can help you achieve a healthy lifestyle, a balanced weight, and reduce the risk of chronic diseases. Your food choices today will affect your health today, tomorrow, and in the future. Dietary habits established early in life has a greater impact in growing up years and helps one in staying healthy. It is easier than you think to make small changes to your diet which goes a long way in improving immunity and overall health.

  • Make a checklist of items you intake every-day. What is included and at which time of the day. Find the strengths and weaknesses and make the necessary changes right away.
  • Consult a dietician if you are faced with any health issue. It will be your guide to move ahead with your ailments on the right path.
  • Assess your daily dietary schedule and track it very closely. It will be a guiding light. Cut down on unhealthy fat straight away. Everyone can benefit from this change.
  • Do not go for fad diets. They are unhealthy and do not sustain for the long term. Rather it affects adversely.
  • Avoid taking pills as supplements. Try having a variety of food instead, from which your body will benefit significantly from whole foods.
  • Staying hydrated is very crucial. Cut down on sweetened drinks and beverages. Consume only fresh coconut water, lemon juice, or fruit juices.

The role-play of nutrition is highly crucial in boosting up the immunity levels of the body. A check on that will help keep in track.

Are you in line with the nutrition check? Do share your checklists for the day’s routine you follow. If you want to add something to the post, please share it in the comments.

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Why Setting To-Do List Is Important In Achieving Goals?

On the road to achievement, goal setting is an undeniably important step. It serves four basic functions: laying out guidance and direction, facilitating planning, motivating and inspiring, and helping evaluate and control performance. With SMART Goals, you can be sure of setting an attainable and achievable benchmark both on personal and professional levels.

Remember to go easy on yourself.  List down your to-do tasks to macro and micro levels and tick mark one at a time. It will give you an instant boost and motivate you to pace up with the ones requiring attention.

So, here comes the role play similar to the Captain of the Ship.

The captain is responsible for steering the goals for daily commitments and long-term strategizing. So, you’re in charge of your life as the Captain. Look ahead with a telescope and understand what is in store for you ahead. What is it that you will have to plan for in the long-run as well as in the short run.

Listing Goals That Needs To Be Achieved

Knowing Your Objective

My day revolves around the to-do list. It helps me focus and keeps me in check and I live by it.

Focus one day at a time. It will set realistic goals to pursue making you feel like a champion. They have a very narrow focus and sets the tone for further goals in line.

Stay away from placing too many tasks at a time. It’s quite natural to get overloaded, which if not completed can lead to a feeling of guilt. The guilt feeling will work in reverse order, thereby demotivating you. Avoid doing this.

Instead, stay focus and ace on your tasks. Keep long term goals next in your assigned tasks.

It’s been nearly 50 days of lockdown where we are forced to stay indoors to contain the spread of COVID 19. Work-life and home schedules are never-ending and will be overwhelming if realistic goals are not set at the very beginning of the day. In this situation of lockdown when you are spinning multiple wheels, it can take a toll on your well-being.

You are a human being having limits to keep up to the expectations of everyone. Here are 10 Ways to Destress and Remain Sane in your regular life even when the lockdown is lifted.

Listing Down Tasks Makes It Easier To Achieve

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Coming to Macro and Micro To-Do list Here On

To put it in layman’s term—Macro means ‘large’ and micro means ‘small’.

Take a look back from your school years – Microeconomics deals with the economy as a whole, while microeconomy covers at individual and firm levels.

Acting as the Captain of the Ship now, you will have to focus on Long Term as well as Short Term Goals. Setting goals for both are important.

Macro To-Do Lists looks at the big picture.

Micro To-Do Lists looks at the day to day activities.

Both goals work hand in hand.


Listing Down Your Macro To Micro Time Frame

List down your responsibilities. Weekly, Monthly, and Yearly. It can be a mix of them, to begin with.

  1. Achievements to be planned for a year?
  2. Quarterly plans
  3. How it is affecting monthly output?

Asking queries to yourself and listing down the possibilities.

When this is in place, look for seasonal and even yearly to-do lists to plan for the long-term future.

Write a long to-do list on the weekend. Time Management is the most critical aspect which has the ability to achieve the desired outcome. More than setting goals, prioritizing tasks is vital.

It will help you increase productivity, and lessen feelings of overwhelm.

My whole week’s tasks are shaped up, keeping me sane and in the track. I break to-do list further into smaller ones and focus on achieving during that week.

Listing Down Tasks are Helpful

Think What You Want To Achieve For The Allotted Period Of Time

What are your goals?

Focus on them.

Break it down into smaller-micro goals that will become more achievable.

When you know your goals, it will help chase them and will be more achievable. It will help you stay focussed, thereby benefitting your work and life simultaneously.

It assists in eliminating unimportant tasks and lets you concentrate on those ones which are important. Take a call and prioritize your assigned tasks.

Recheck your List

Within a short time frame, trying to achieve everything can be frustrating.

Think once again and set realistic goals. Allocate assignments that are possible for you to manage in that time frame.

Look at the bigger picture and assess what is reasonable to attempt in a given time frame.

The list can be edited if it feels overloaded.

If tasks are important, you need to seek assistance and make that happen. Ask for feedback or assistance from your manager if things are working out properly or not.

Allow yourself the space to complete the task without losing your cool and compromising on your family time or health.

Self Discipline Is Important In Achieving Goals

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Claim Your Me Time

Instill Self-Discipline

You will be more efficient with your time when the tasks are written ahead.

You can frame and plan out tasks in batches.

Grouping or Batch processes include tasks that are similar in nature and can be executed all at once. It can effectively reduce tasks that can be done together and will help save time.

Create a mental flow chart to have an action plan or strategy to reach the goal. Consider all the challenges that you might possibly face within the time frame. It will help you chalk out tasks according to our available resources.

Stick to the strategy and give your 100 percent to fulfil these goals. Stay committed and constantly re-invent your action plan required to achieve them.

Believe that all your goals are very important to you, and you can achieve it with dedication.

Review your progress after setting the goal. It helps keep track of the goal accomplishments. Review the performance and make necessary amendments as and when required. You will have a clear picture of your past accomplishments.

As most of us are working from home due to the ongoing scenario, it can ve overwhelming to perform all the tasks. This is why prioritizing and goal setting is important.

If you would like to utilize your free time in earning a few extra bucks through freelancing, you can look for Freelancing Jobs For Stay At Home Mom, that suits your requirement

How are you coping up and sailing during the pandemic with loads of work to be addressed? Do let us know in the comments section.

Also if you have any more points to be included, please write to us.

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We are Indians. And we depend on our staple diet plan to survive. Our staple meal comprises of chapatis and rice accompanied by a desirable choice of curries and dals. And to make chapatis we generally depend on wheat flour which is considered a healthier option than others. Refined flour even though made from wheat, when it is processed it takes away all the goodness.

Healthy alternative to Refined flour

We should stay away from the unhealthy versions that give us only unwanted added calories. Along with flattening the graph of rising cases of COVID 19, it is vital to keep the graph of our health above average which is required to fight the pandemic outbreak.

With everything coming to a standstill in the event of a lockdown, it is very important to keep a conscious watch on the intake of food. Decreased physical activity can eventually lead to an increasing waistline, which is a matter of great concern. So, why not turn to a healthy version of flour, keeping the nutrient intact.

Here Are A Few Options You Can Turn To Instead Of Refined Wheat Flour.


Healthy Alternatives To Refined Flour

Soy Flour

Soy flour is made by grinding roasted soybeans. With increasing awareness about health, there is a distinct shift towards soy products, including its flour. It is a great source of protein, iron, calcium, Vitamin D, folate, zinc, Vitamin K, and many essential vitamins. It helps to lower cholesterol in the body. Women nearing menopause must consume soy-based foods to avoid hot flashes, mood swings, irritation, and other unwanted symptoms. Rich in high-quality protein and other nutrients, soy flour also adds a pleasant texture and flavor to foods.

Ragi Flour

Ragi or Nachni is also known as foxtail millet. It is a rare source of various nutrients. It is gluten-free and suitable for people who are lactose intolerant. It is a good source of carbohydrates and has nutrients like protein, calcium, antioxidants, and dietary fibers. It provides a complete package of energy and keeps you feeling full for long. It is suitable for diabetics and helps in weight loss issues. When mixed with other flours or used in different recipes it gives a distinct taste and flavor to it.

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Healthy Flour

Quinoa Flour

Quinoa is a very effective superfood. It is gluten-free and has soluble fibers and protein. It is also a good source of iron, potassium, manganese, and phosphorus. A complete protein providing all nine essential amino necessary acids for good health. It is good for making chapatis, cakes, dosas, cutlets, and more.

Healthy alternative to Refined flour

Bajra Flour

Bajra flour is made from the small round grains of black millet, known as Bajra. It is greyish in color and has a slightly nutty flavor. Since it is a heat-producing ingredient, it is commonly used as winter food. Bajra is filled with fiber, is protein-rich, is naturally gluten-free, and has various amino acids, antioxidants. Bajra or pearl millet has essentials minerals like magnesium, iron, and phosphorous.

Because of their high nutrition profile, bajra and other millets can tackle many common illnesses like constipation, obesity, hypertension, and diabetes. It is a staple ingredient to make chapatis in Rajasthan, northern and western India. Bajra has complex carbohydrates that release energy slowly. Due to which one feels fuller for a long time after a millet meal, thus making it a perfect grain for weight loss diets.

Jowar Flour

Jowar is a staple diet in central and western India. It is an ancient grain and one of the five top cereal crops. Jowar is extremely drought tolerant, making it an excellent choice for arid and dry areas. Its flour is little denser than whole wheat, so the taste may take some time to get adjusted to.

It has lots of vitamin B, calcium, fibers, iron, phosphorus, antioxidants, and helps to evade the risk of heart diseases and reduces body inflammation. Jowar helps in lowering blood pressure and cholesterol. The Iron content in Jowar helps prevent Anaemia and is good for bones.

Whole wheat Flour

Whole wheat flour or popularly known as “gehun ka atta” refers to the fact that all of the grain (bran, germ, and endosperm) is used in the process of making flour and nothing is lost. This flour is milled to the coarse texture and is brown in color as it is derived from the complete wheat kernel. It is high in fiber content than white flour. Whole wheat flour is used to make Indian flatbreads like chapati, naan, puri, etc.

This flour helps lower the risk of Type 2 diabetes. Betaine content in whole wheat flour helps in lessening chronic inflammation. Consumption of this flour has shown to reduce the risk of high blood pressure and heart attack. Its high insoluble fiber can help women avoid gallstones and protect against breast cancer.

Healthy alternative to wheat flour


Gram Flour

This flour is made from dried garbanzo beans and is naturally dense. The flour is powdery yellow and has an earthy flavor. Its the texture is stickier than all-purpose flour when added to liquids. Because of these textures, it makes a fantastic binder. It has selenium and vitamin B. The flour has known to reduce bad cholesterol levels in the blood. It minimizes the risk of colon cancer. The flour is an essential source of Folic acid, that helps in the production of red blood cells. The presence of folic acid helps to keep the brain younger. It is a gluten-free, protein-packed, and the fibrous flour and serves a good substitute for refined flour. This flour act as a great thickener for sauces and soups.


Healthy alternative to Refined flour

Oats Flour

Oats are considered to be healthiest among all. It has been consumed as a breakfast food for centuries. They are packed with vitamins, fiber, minerals, and anti-oxidants. It helps in maintaining cholesterol levels and lowering blood pressure. It is gluten-free and high in protein. Beta-glucan is a soluble fiber that dissolves in water helps to reduce blood sugar and feel full for longer. Present in oats beta-glucan promotes the growth of healthy gut bacteria helping to regulate your bowels. It can be used to thicken soups, gravies, and make healthy snacks like cutlets, rolls, and pancakes.

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Healthy Alternative to wheat flourBuckwheat Flour

Buckwheat is not related to wheat in any way as is suggested by the name. It is a pseudocereal like amaranth and quinoa. Buckwheat is actually a seed. The flour is used in noodles, flour, or even as flakes, making it a versatile substitute for wheat flour. It is a great source of fiber, magnesium, and essential amino acids. It is a good substitute for refined flour.

Healthy alternative to Refined flour


Amaranth Flour

Popularly known as “Rajgira ka atta” is commonly used during fasts. This flour is very important for bone health. It has more calcium, magnesium, iron, carotenoids, fiber than most veggies and grains. It is one of the most protein-packed plant foods and has vitamin C and vitamin B6. Rajgira is a good source of health-promoting antioxidants. Consuming Amaranth could reduce Inflammation in the body.

Refined flour is highly processed and carbohydrate-dense flour from which the nutritious goodness of germ and bran, fibers, and phytonutrients are removed. It also has a lot of gluten. Flours have different glycemic indexes which tell us about how much blood sugar will rise after it’s consumption. Foods break down in our mouth with the help of digestive enzymes present in the saliva.

Healthy alternative to Refined flour

The unhealthy flour varieties do so faster than their healthier versions which break down slowly in the small intestine giving energy for a longer duration of time. Wheat flour too is not the healthiest option to pick from given choices. It breaks down rapidly into simple sugars and raises blood sugar levels. When this happens the pancreas releases insulin to control it.

When we keep eating wheat flour products our cells may become saturated with sugar wanting no more of it. Then cells become more resistant to insulin and the pancreas has to work harder to pump more of it. This leads to a condition called diabetes and the subsequent monitoring of blood sugar levels. So, the need arises to introduce healthier versions and varieties of flours on which we can rely to stay healthy and active.

Keeping kids fit and healthy is important too. Try these quick fixes to build immunity in children to fight infections.

Share with us what you would choose among the ones shared above. If you are already including any of the above in your diet, let us know the recipes you love made out of the healthy flours. 

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Facts About Common Cold- How You Can Protect Yourself and Others

The common cold is a viral infection that affects the upper respiratory tract primarily the nose, throat, sinuses, and larynx. The common cold is a self-limited contagious disease caused by a number of different types of viruses. In medical terms, a common cold is referred to as a viral upper respiratory tract infection. Over 200 virus strains contribute to causing the common cold in which the Rhinovirus plays an important part.

Cold can also be caused by viruses including coronavirus, respiratory syncytial virus, influenza, and parainfluenza. They spread through the air by close contact with infected people. The common cold is the most frequent infectious disease of humans. An average adult gets about two to three colds per year while that number increases to six to eight in children. These infections occur more commonly during the winters.

How Does A Common Cold Start

One can catch a common cold from another person infected with a cold-causing virus. It can be caught also by the virus released in droplets by coughing or sneezing. It basically starts when a virus finds a place for itself in the lining of your nose or throat. Our immune system then gives out white blood cells to attack the trespasser.  If our body has not come into contact with the same strain of virus before the initial attack can fail and then our body has to send in reinforcements. Now our nose and throat start to make a lot of mucus.

As almost all our body’s energy is directed at fighting the cold virus our body is left feeling tired and all down and out. One does not get a cold by coming into contact with water. The thing that helps to catch you cold is extreme tiredness, being under emotional distress, and have allergy problems.

Sore Throat during Common Cold



The symptoms can be seen between one to three days after exposure to a cold-causing virus. The symptoms include—

1. Runny or stuffy nose.

2. Sore throat.

3. Cough.

4. Congestion.

5. Slight body aches or a mild headache.

6. Sneezing.

7.Low-grade fever.

8. A general feeling of illness (Malaise).

Sneezing and Coughing During Common Cold

The discharge from your nose can become thicker and yellow or green as the cold starts to become more intense. But it is not an indication of a bacterial infection. But you need to consult a doctor, if for adults—-

  1. The fever becomes greater than 101.3F.
  2. Fever lasts for five or more days or if it relapses.
  3. Shortness of breath.
  4. Wheezing.
  5. Severe sore throat, headache or sinus.

And for children-

  1. Fever crosses 100.4F in newborns up to 12 weeks.
  2. Rising fever or fever which continues for more than 2 days in a child of any age.
  3. Symptoms that worsen or fail to improve.
  4. Wheezing.
  5. Ear pain.
  6. Extreme fussiness.
  7. Unusual drowsiness.
  8. Lack of appetite.

Illness during common cold

The general symptoms of cold can be there for a few days but flu symptoms can stay there and make you ill for a few days to weeks. The common cold is not a big concern to worry about but it can lead to serious issues if you have a sinus infection or sinusitis along with cold or allergies. It’s also a thing to worry about if you are having a middle ear infection (acute otitis media). Also if you have asthma, heart disease, diabetes, AIDS, HIV the common cold will prove troublesome to you.


Rhinovirus is the most common virus that causes a common cold and almost 40% of all adult colds are caused by it. The Rhinovirus thrives and is seen to multiply at temperatures of the nose. These infections develop from September to November and from March to May. Other similar viruses are the Parainfluenza virus, Respiratory Syncytial virus, Adenovirus virus, Coronavirus.

A cold virus enters our body through our mouth, eyes, or nose. When some sick coughs, sneezes or talks should cover their face. This helps the prevention of the spread of droplets filled with germs. The body is unable to build resistance against all kinds of viruses because new viruses are constantly forming in our bodies. So colds are a frequent, never-ending problem to face. It occurs most frequently during fall, winter, and spring.


Quit Smoking Immediately



These risk factors can increase your chances of contracting a cold—


Children younger than six are at a higher risk of getting a cold as they lack a developed immune system to fight with advanced and complicated virus attacks.


Having a prolonged illness or a weakened immune system increases your risk of getting a cold.


Both children and adults are susceptible to colds in fall and winter but nonetheless you can get a cold any time of the year without prior warning for the same.


Cigarette smokers are more likely to get a cold as compared to their non-smoking counterparts.


People with lots of fatigue and under emotional distress develop common cold easily.

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  1. The common cold is an upper respiratory tract infection caused by many viruses.
  2. It is transmitted by airborne droplets infected by viruses or by coming in contact with infected people or things.
  3. Its common symptoms are coughing, sore throat, cough, sneezing, a runny nose.
  4. The common cold is not caused by the changing pattern of weather, being in cold or hot weather, but cold weather surely promotes its onset.
  5. Some over-the-counter medications can help to bring the problem in command.
  6. Antibiotics are not necessary for the prevention of the common cold.
  7. It is a self-limited disease that is manageable.
  8. It has no cure and there is no available vaccine for it.


The common cold is mostly spread by direct contact with infected surfaces or by inhaling the airborne virus when you sneeze or cough. A cold virus thrives on contaminated surfaces like pens, books, cell phones, computer keyboards, or anything coming in frequent contact with humans. The common cold is contagious from one to two days. The symptoms of cold are similar for infants, children, and adults.

It starts with a runny nose and a whitish nasal discharge which can change color to yellow and green if cold lingers for a longer time. It can also show a decreased appetite. The common cold is mostly contracted in winters but it has nothing to do with seasonal variations. As people spend more time at home following a sedentary routine, the spread of this virus is facilitated more easily. The low levels of humidity also help in the development of the common cold.

Maintaining Hygine to stay away from infections


There’s no vaccine for the common cold but certain precautions can help slow down the effect and intensity of it—

  1. Wash your hands—We must frequently wash our hands thoroughly with soap and water. Or use an alcohol-based hand sanitizer.
  2. Disinfect your stuff—We must clean our entire house, kitchen, or bathroom with disinfectants especially if someone in the family has a cold.
  3. Use tissues—Sneeze or cough into tissues and discard them right away and wash hands immediately.
  4. Don’t share—Do not share drinking glasses or utensils with other family members.
  5. Steer clear of colds—Avoid close contact with anyone who has a cold.

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Ways to deal with Common Cold


There is no remedy for the common cold. The home remedy for upper respiratory infection includes getting rest and drinking plenty of fluids. In adults common drugs like throat lozenges, throat sprays, cough drops, cough syrups help in fighting the symptoms but they will not prevent the occurrence of the common cold. People with sore throats can help themselves by gargling with warm water.

Decongestant drugs such as pseudoephedrine or antihistamines used along with saline nasal sprays. Antibiotics and over-the-counter drugs can have certain side effects so they should always be taken with doctor’s advice. Certain drugs that can help with fever, sore throat, head, and body aches are Acetaminophen (Tylenol) and non-steroidal anti-inflammatory called Ibuprofen. Infants and growing children should be given adequate rest and should take lots of fluids to prevent dehydration. Aspirin or medications containing the same should not be given to children or teenagers because it can lead to a rare and fatal condition called Reye’s syndrome.

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Home Remedies for Cold

If you are looking for a non-medicinal way to cure colds then these ways can be helpful—


  1. Vitamin C– Foods rich in vitamin C like oranges, lemon, grapefruit, kiwi, strawberries, watermelon, broccoli, brussels sprouts, lychees, chili peppers, thyme, etc.
  2. Echinacea– This herb can help to combat colds.
  3. Zinc lozenges and nasal spray– It too can prove to be helpful.
  4. Chicken soup-A hot, steaming chicken soup can work wonders to ease that running nose and give comfort to the sad sore throat.
  5. Ginger tea– It proves to be a great respite from cold because the blended ginger of your tea undoubtedly proves to be a super comforting idea to be tried.

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Share in comments your suggestions and tips on how you manage to ward off cold naturally.

Tips to buy an air conditioner


Hot Summers are part of Indian weather and how it stays for a prolonged period. And with this sweltering heat, fans and room coolers become ineffective. Air- conditioner seems to be the only option that can give some relief. Doesn’t matter if it is a workplace or your home, fixing an air- conditioner is as easy as anything else and why you don’t need to tell the facts about relief! Coming to technology, there are multiple types of AC available in the market but not every AC can work in all kinds of environments. You need to be specific about your requirement. It depends on the area, room, and usage. Since fixing an AC needs a permanent space that can’t be moved; its imperative to check some points before we finalize one. Not to forget, air conditioner cleaning is to be done annually to make it more sustainable in the long run.


Window AC or split AC:

Windows AC is easier to install, and you don’t need to drill walls to conceal air tubes which is a basic requirement in split AC. Window AC is an ideal choice of smaller rooms with a window. While Spilt AC cools down faster because of wide blowers and makes less noise. Also, it can be fit into any wall, does not need a window. Before buying one needs to weigh out all the parameters one is looking for to get the best product. Also one can check out the general tips and other features which is deemed fit.


Tips to but air conditioner

Capacity and Power consumption:


Smaller AC might need to work hard to cool down the room if it’s not as per the requirement. Higher electricity consumption is quite expected. Air conditioner requirements are based on a room per square foot area and this is how the AC in India is rated as per tonnes. So, check your room size and decide accordingly!


Most of the electricals come with power ratings between 1star- 5star. Any product which has a higher rating, lower is power consumption. So, please do check the star rating to save your electricity bill.

Tips to buy air conditioner

Other features which can be considered optional:


Anti-bacterial filters to auto clean is an added advantage.


AC with a heating feature can make you warm during winters.


A dehumidifier can get rid of excess moisture.


Auto-clean system to keep away harmful bacteria.


Copper coils for easy maintenance and longer lifespan.


Other than these tips, once you buy an AC and get it fixed please don’t forget to get it serviced at least once in a year. You can surely get some general tips on the instruction manual.


Wheezing is a coarse, whistling sound a person makes during the process of breathing, either inhalation or exhalation. It is high-pitched in nature. It is a prominent symptom of asthma and though can be controlled by certain medications and home remedies, should be brought to advanced medical intervention if it tries to take an an ugly shape or become life-threatening.




A whistling sound starts when air moves through narrow airways just like a whistle or flute produces music. The causes of wheezing are these health issues:-

  1. Asthma–In this health problem the air passageways become narrow, swell, and produce extra mucus which makes breathing difficult.
  2. Allergic reactions–If one is allergic to pollen, chemicals, dust, certain foods, it can lead to wheezing.
  3. Acute Bronchitis and COPD (Chronic Obstructive Pulmonary Disease)–This health issue may generate extra mucus in the respiratory tract leading to blockage of lung’s passageways.
  4. Cystic Fibrosis–It is a disease that damages the lungs making the mucus thicker and extra sticky.
  5. Obstructed Airway—If the airway gets obstructed by a foreign body, it can lead to the problem of wheezing.
  6. Tumor–If the lung has a tumor, then also one can experience wheezing.
  7. Congestive heart failure—This condition can also lead to wheezing.
  8. Pneumonia—It is an infection inflaming the air sacs of lungs which gets filled with fluid or pus.
  9. Bronchiolitis-–It is a lung infection that inflames airways and leads to congestion affecting children generally.
  10. Emphysema–It is a lung condition that leads to shortness of breath.
  11. Smoking--Smoking cigarettes or being in an area surrounded by smoke can lead to wheezing.

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12. Respiratory Syncytial virus—It is a virus that causes bronchiolitis, a lung infection that causes inflammation of airways and can lead to pneumonia.

13. Bronchospasm—Tightening of muscles around the bronchial tube.

14. Hypersensitivity A reaction to certain triggers like allergens, irritants, infections can also cause wheezing.

15. Anaphylaxis-–It is a kind of severe allergic reaction which leads to wheezing.


Exercise Helps Keep Wheezing Symptom Away



Certain symptoms show that a person is suffering from wheezing. Some of them are—-

Shortness of Breadth -Wheezing is accompanied by breathlessness.

Cough -A persistent cough remains in your system and comes out as thick, yellow discharge during wheezing.

Chest Pain -One may also experience chest pains with wheezing.

People suffering from asthma show some symptoms of wheezing along with labored breathing. Similarly, people having chronic obstructive pulmonary disease show symptoms of wheezing, shortness of breath, and fatigue. People having respiratory infections too display similar symptoms of wheezing, coughing, and sneezing.

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There are certain home treatments for wheezing that help to open up airways, and treats the core cause of wheezing. They are—

Steam Inhalation – If a person inhales warmer, moist air it helps to clear the sinuses. To inhale steam, pour hot water in a large bowl, and place a towel over your head to trap the steam, add a few drops of menthol or eucalyptus oil in the water and inhale steam till the water is warm. It will be really helpful to overcome wheezing.

Peppermint essential oil also has pain-reducing properties which help to relax the respiratory muscles and stop wheezing. One can also try a sauna room, steam bath, or simply a hot shower to stop wheezing.

Taking Hot Drinks–A warm drink helps to relieve congestion and adding honey to it also helps to overcome wheezing as honey is a natural anti-inflammatory and anti-microbial substance. Trying peppermints or taking menthol teas too can help in wheezing.–Breathing Exercise

Breathing Exercises – It can help in issues like COPD, bronchitis, allergies, and wheezing. Some breathing techniques influenced by yoga can help a lot in the issue of wheezing.

Humidifiers—During winters wheezing can worsen. So using a humidifier can also help to loosen congestion and stop wheezing

Air Filters–Many problems of wheezing can magnify in air pollution with different kinds of allergens.

Trigger Causes—Some diseases like asthma and allergies worsen because of some triggers like stress, allergens. So if we control these triggers in some way can help to stop wheezing

Allergy Medications–Some medications prescribed for the kind of allergy a person has along with nasal sprays can help to relieve a tight chest, congestion, inflammation.

Allergy Immunotherapy–It is a process where the immune system is taught or reprogrammed not to respond to allergens. It helps to reduce the frequency of wheezing.

Bronchodilators—There are certain drugs that help in lung relaxation, preventing the airways from narrowing. It can help in wheezing caused by COPD (Chronic Obstructive Pulmonary Disease) and Asthma.

If one takes needed precautions wheezing will not be bothersome but if ignored or not taken seriously can sometimes lead to complications and serious health hazards.

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In today’s world and daily routine, people are focusing on plant-based alternatives as healthier options to go for as we all are entangled in crazy eating habits and unbalanced lifestyles. And apart from the regular milk that we all like, oats milk is a good choice for people with allergies and intolerances. It’s free from lactose, nuts, soy and gluten if made from gluten-free oats. It’s good for bone and heart health.

Why Oats are beneficial for health

What is Oat Milk?

People looking for a vegan dietary substitute can consider Oat milk. Stating simply it is made from a mixture of oats and water. The preparation is done by soaking and blending steel-cut or rolled oats with water, later straining them through cheesecloth separating milk from the oats. Manufacturers add some extra ingredients like gums, oils and salt to give it a more desirable taste and texture. Oat milk has the same number of calories as cow’s milk, double the number of carbohydrates, about half the amount of proteins and fats.

Oat milk isn’t as nutritious whole oats. Oats milk is free of many of the allergens found in other types of milk. It also contains beta-glucans, a soluble fibre that is good for heart health benefits. It is an excellent source of many vitamins and minerals and also fibre. Commercial oat milk is fortified with vitamins A, D, B2 and B12 as well as other minerals like calcium. In comparison to other types of milk, oat milk has more calories, carbs, fibres than almonds, soy, cow’s milk. After almond, soy milk, oat milk is the latest trendy, plant-based milk to take over the supermarket shelves, cafes, coffee shops.

Health benefits of Oats Milk

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Health Benefits Of Oats Milk

There are a number of reasons which makes Oats the most essential food to be included in the diet. It is a 100% whole grain filled with fibre, plant-based protein, vitamins, and minerals including iron, calcium and magnesium. It also gives the body prebiotics which fuels your body and also probiotics which help these friendly bacteria survive and thrive. Eating foods having beta-glucan also improves immunity and great health.

Here Are A Few Benefits Of Oats Milk:

1. Oats milk is good for people with dietary restrictions. It’s free of lactose.

2. A great source of vitamin B-Oat milk has riboflavin or vitamin B2 and vitamin B12. These vitamins help you elevate mood, combat oxidative stress, promote healthy hair, nails, and skin.

3. Great for bone health-Oat milk is fortified with calcium and vitamin D which is good for bones. We know that calcium is the main mineral for healthy and strong bones. Adequate vitamin D is equally important as it helps in the absorption of calcium from your digestive tract.

4. It prevents anaemia-Because of taking a vegan diet a person is prone to the risk of getting anaemic because most plant-based foods lack certain micronutrients to prevent this condition. Anaemia is a serious illness that develops due to a lack of red blood cells. It can be cured by taking foods rich in the mineral, iron.

5. It boosts immunity-As this milk has a high vitamin composition it helps to strengthen the immune system.

Oat Milk Nutrition vs Real Dairy Milk: Which is better?

The latest player in the non-diary milk alternative world which is a popular choice among its users. But it is important to note that it is not a replacement for real dairy milk when it comes to nutrition.

The main difference between real dairy milk and oat milk’s nutrition is the nutrient profile. The nutrient in oat milk are fewer than dairy milk and most of them are fortified. This means these nutrients do not occur naturally in the milk and are added during manufacturing.

Real dairy milk is fortified with only Vitamins and D while other essential nine nutrients in each 8-ounce glass (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B12, riboflavin, niacin, and pantothenic acid occur naturally. While apart from iron all other nutrients in oat milk are fortified.

Real dairy milk provides 8gms of protein in every 8-ounce glass which is about twice the amount of protein in oat milk. Real dairy milk is a source of complete high-quality protein i.e it contains a full mix of essential amino acids. Most plant-based proteins like oats are incomplete proteins and missing some of the essential amino acids our body needs.

The nutrient constituents in oat milk can vary from brand to brand. As it is not federally regulated, some brands may fortify more and some less. So, before making a purchase which will help make an informed decision. Real dairy milk also boasts a simple ingredient list of just milk, vitamin A and vitamin D where you know what you’re getting when you have a glass of it.

The difference in carbohydrate content of the dairy milk and oat milk also differs. Per serving of dairy milk has 12 grams of carbohydrate while oat milk can have up to 24 grams of carbohydrate. Real dairy milk is wholesome, minimally processed, and naturally nutrient-rich. It also offers a range of health benefits backed by decades of research.

Oats milk is the next best option for substituting dairy milk

Oat Milk for Weight Loss

Folks who are on a plant-based diet and haven’t based diet should not miss out on oats milk. It is low in fat and lactose-free which satisfies the need for anyone who is lactose intolerant or who chooses to go light on diary and eating habits.

Consuming oat milk in conjunction with proper exercise and diet can help with weight loss and ensuring for your nutritional needs. It is low in calories, fat, and sugar but high in protein and has fiber, oat milk is a great substitute for folks trying to shed few pounds. Oat milk very comfortably beats other non-dairy options like nut milk and coconut milk, however soy milk trump oat milk in terms of an extra protein boost.

Which Is A Better Option- Oat Milk or Almond Milk?

For individuals who are lactose-free, how oats milk or almond milk is good for you depends on two factors.
Are you choosing an unsweetened version?

Before making a purchase make sure to check for the nutrition facts on the package. Make an informed choice that there’s 0gm for added sugar per serving. Some oat milk brands may contain more than just oats and water. Flavorings, gums, sweeteners may crop up in some of the options available. Therefore, it is worth checking out the back label before you buy and be wary about what you’re putting into your body.

How much of it you are drinking?

An unsweetened version of oat milk is to be preferred in coffee, tea, cereal, or homemade smoothies if it is in regard to taste. However, when it is primarily used for weight-loss reasons, know that it has slightly more calories than unsweetened almond milk, which can add up if you’re adding it to almost everything.

Potential Downsides

Oat milk also has some disadvantages or downsides. Some varieties of commercial oats milk contain a high amount of sugar if they are sweetened or flavored. So the best buy would be that of unsweetened variety. Some commercial oat milk products are not certified to be gluten-free which may cause digestive problems for people with celiac disease. The gluten-free variety is safe for babies and children may not be a suitable alternative for breast or cow’s milk as it lacks nutrients needed for optimal growth. It’s more expensive than cow’s milk.

How To Make Your Own Oat Milk?

If you make your own oat milk it allows you to choose your own ingredients and avoid additives or thickeners found generally in commercialized products. To make oat milk blend 1 cup (81gms) of rolled or steel-cut oats with 3 cups of water. Pour the mixture over the cheesecloth to separate the oat milk from the oats. When prepared, store it in a glass bottle in your refrigerator for up to 5 days. To enhance the flavor try adding ¼ tsp of salt, a tsp of vanilla or cinnamon extract, some dates, maple syrup or honey.

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Is Oat Milk Better Than Almond Milk?

Whether or not oat milk is better than almond milk depends on factors like—

1. Are you choosing an unsweetened version of both? -For both the oat and almond milk varieties, we should look for those that say ‘unsweetened’ on the front of the package and check the nutrition fact labels to ensure there is 0 gm. of added sugar.
2. How much of it are you drinking?-If you love the taste of oat milk then pour an unsweetened version in coffee, tea, cereal, or homemade smoothies.

The Bottom Line

Oat milk is a lactose-free, vegan alternative to cow and goat milk. It is high in protein and low in fats has a lot of calcium and vitamin D. It’s gluten-free and allergen-free. It has lots of fibers too. It’s a very healthy option if you are pursuing weight loss goals. It improves appetite control. It’s good for people concerned about the presence of genetically modified organisms (GMOs). It’s pretty tasty, healthy to the core and you can really look up to it as the best vegan alternative to dairy products. It delivers its promises totally.

Do you include Oats in your diet? Share some interesting recipes with us which you have discovered in your journey in making your health a priority.

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