A Healthy Lifestyle

 1. Quinoa Salad Ingredients: quinoa cherry tomato beets spring onion pecan cranberries coriander leaves Dressing: chili mayonnaise mustard lemon salt honey 2. Citrus Salad Ingredients: 2 pcs grapefruit 1 pc orange navel 1/2 tsp cumin powder 1 tsp crushed chili 1 tbsp chopped mint leaves salt to taste Dressing: 5tbsp apple/pineapple juice 3. Poached Egg and Avocado Toast Ingredients: eggs avocados brown bread salt to taste 4. Air fried Paneer Ingredients: paneer chili salt 5. Biscotti Ingredients: sugar olive oil eggs vanilla and almond extract flour salt baking powder cranberries pistachios

1. Whole grain bread Eating whole grain bread can make your diet healthier in place of refined grain bread. Refined grains have been associated with many health issues while whole grains have been associated to a variety of health benefits, including reduced risks of type 2 diabetes, heart disease, and cancer. They're also a good source of fiber, B vitamins, and minerals such as zinc, iron, magnesium, and manganese. 2. Greek yogurt Greek yogurt is thicker and creamier than regular yogurt as its strained to remove its excess whey (watery part of milk), making a product that's higher in fat and protein than regular yogurt. Eating a good source of protein can help you feel full for longer and reduces your food intake. Because its been strained, it contains less carbs and lactose than regular yogurt. This makes it fit for people who follow a low carb diet or are lactose intolerant. When eating greek yogurt, its best to get the unflavored ones as flavored yogurts may be filled with

Fitness Workouts and their Benefits Workouts can do more than give you muscles. There are many components of fitness such as agility, balance, cardiovascular endurance, coordination, flexibility and many more. We're going to focus on the health related workouts and skill related workouts. Health related - lunges (flexibility) - overhead press with hand weights (strength) - up and down planks (muscular endurance) - jumping jacks (cardiorespiratory endurance) Skill related - balance on one foot (balance) - jump rope (coordination) - plank jacks (agility) - burpees (power)

Circuit Plan Warm Up      5 minutes          toe touch           cross toe touch          bench press Circuit 1     10 minutes; 30 seconds working, 30 seconds resting          plank          lunges          sit-ups          push-ups          candlestick          bridge          star jumps          steps          running in spot          donkey kicks Circuit 2     10 minutes; 40 seconds working, 20 seconds resting          plank          lunges          sit-ups          push-ups          candlestick          bridge          star jumps          steps          running in spot          donkey kinks Circuit 3     10 minutes; 45 seconds working, 15 seconds resting           plank         lunges         sit-ups         push-ups         candlestick         bridge         star jumps         steps         running in spot         donkey kinks Cool Down     5 minutes          donkey kinks          butterfly feet          arm hold          bicycle feet

Easy ways to set into a healthy lifestyle: 1. Drink more water Most people don't drink enough water during the day. Water is a need for our bodies to function as over 60% of our body is made up of water. Water carries out our bodily functions such as removing waste and carrying nutrients and oxygen around our body. Because we lose water everyday through urine, bowel movement, perspiration (sweating) and breathing, we need to refill our bodies with water. 2. Get enough sleep Getting a good amount of sleep is important as your body needs a break. Sleep is involved in the healing and repair of your heart and blood vessels. It reduces stress and helps clear your mind and get along better with others. When you don't rest well, you eat more to gain energy. Getting enough rest ensures that you don't snack throughout the day to stay awake. The lack of sleep also cause premature aging. 3. Exercise Exercising not just few times a week, but everyday can help lead a healthy lifestyle.