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Wednesday, September 17, 2025

Sattvik Food : Healthy Food

 

🌿 Sattvik Food: The Pure Way to Nourish Body, Mind & Soul

Food isn’t just fuel—it shapes your energy, mood, and overall well-being. In the timeless wisdom of Ayurveda and Yoga, food is divided into three types: Sattvik, Rajasic, and Tamasic. Among these, Sattvik food is celebrated as the diet of purity, harmony, and balance.

If you’re seeking inner peace, better health, and spiritual growth, embracing a Sattvik lifestyle can be a game-changer. Let’s dive into everything you need to know!



🌸 What is Sattvik Food?

The word Sattva in Sanskrit means purity, clarity, and balance. Sattvik food is fresh, light, and plant-based—designed to keep your body healthy, your mind calm, and your spirit uplifted.

✨ In short: Sattvik food = Energy + Peace + Wellness.

🌱 Core Principles of a Sattvik Diet

  • ✅ Freshly cooked – eaten warm, never stale or reheated

  • ✅ Plant-based & natural – fruits, vegetables, grains, nuts, dairy in moderation

  • ✅ Vegetarian & non-violent (Ahimsa) – no meat, fish, or eggs

  • ✅ Mildly flavored – spices used for balance, not for heat

  • ✅ Mindfully prepared – cooked with love, gratitude, and cleanliness

🥗 Foods That Belong to the Sattvik Diet

✔ Fruits & Vegetables

  • Apples, bananas, papaya, seasonal greens, cucumbers, carrots

✔ Grains & Legumes

  • Rice, wheat, barley, moong dal, lentils, chickpeas

✔ Dairy (moderate use)

  • Milk, ghee, paneer, curd (fresh and ethically sourced)

✔ Nuts, Seeds & Natural Sweeteners

  • Almonds, walnuts, sesame seeds, chia seeds, dates, jaggery, honey

✔ Spices (light & digestive)

  • Turmeric, cumin, coriander, cinnamon, cardamom

🌿 Typical Dishes: Khichdi, vegetable stew, chapati with sabzi, fresh fruit bowls, herbal teas.

🚫 Foods to Avoid in a Sattvik Lifestyle

  • ❌ Onion & garlic (considered overstimulating)

  • ❌ Meat, fish, and eggs

  • ❌ Excessively spicy, fried, or oily dishes

  • ❌ Packaged, frozen, or processed foods

  • ❌ Alcohol and caffeinated soft drinks

🌟 Benefits of Eating Sattvik Food

✨ For the Body:

  • Boosts digestion

  • Provides natural energy

  • Strengthens immunity

✨ For the Mind:

  • Reduces stress & anxiety

  • Improves focus & clarity

  • Balances emotions

✨ For the Spirit:

  • Supports meditation & yoga

  • Promotes peace and harmony

  • Aligns with non-violence (Ahimsa)

🧘 How to Adopt Sattvik Food in Daily Life

  • 🍵 Begin your day with warm water or herbal tea

  • 🥗 Add fresh fruits and vegetables to every meal

  • ⏳ Stick to regular meal timings

  • 🍲 Cook with love and mindfulness

  • 🌿 Keep meals light, simple, and seasonal

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Tuesday, September 16, 2025

Top 10 Calcium-Rich Foods for Strong Bones and Healthy Living

Top 10 Calcium-Rich Foods for Strong Bones and Healthy Living

Calcium is one of the most essential minerals our body needs. Not only does it play a vital role in building and maintaining strong bones and teeth, but it also supports nerve function, muscle contraction, and heart health. Unfortunately, many people do not get enough calcium in their daily diet. The good news is that adding certain foods to your meals can easily boost your calcium intake. Here’s a detailed look at the top 10 calcium-rich foods you should include in your diet.



1. Milk – The Classic Calcium Source

Milk has long been recognized as a cornerstone of bone health. A single cup (about 240 ml) provides around 300 mg of calcium, along with vitamin D, which enhances calcium absorption. Drinking milk daily can significantly contribute to meeting your recommended calcium intake, especially for growing children and older adults.

2. Yogurt – Creamy and Nutritious

Yogurt is not only delicious but also packed with calcium. One cup contains roughly 250–300 mg of calcium. Additionally, the probiotics in yogurt improve gut health, which can further help your body absorb nutrients more efficiently. Yogurt can be consumed as a snack, in smoothies, or even as a healthy dessert alternative.

3. Cheese – A Tasty Way to Strengthen Bones

Cheese is a concentrated source of calcium. Hard cheeses like Parmesan offer around 330 mg per ounce (28 g), while softer cheeses provide slightly less. Including cheese in sandwiches, salads, or as a topping for dishes is an easy way to sneak more calcium into your diet.

4. Sardines (with Bones) – Tiny Fish, Big Benefits

Sardines may not be everyone’s favorite, but they are incredibly nutrient-dense. A 3-ounce (85 g) serving delivers about 325 mg of calcium, plus heart-healthy omega-3 fatty acids and vitamin D. Using canned sardines in salads or pasta dishes can be a simple and effective way to boost calcium intake.

5. Almonds – Crunchy and Calcium-Packed

Almonds are a fantastic plant-based source of calcium, providing about 75 mg per ounce (28 g). They are also rich in healthy fats, fiber, and protein. You can enjoy almonds as a snack, in smoothies, or added to breakfast cereals for an extra nutrient boost.

6. Tofu (Calcium-Set) – A Vegan-Friendly Option

Tofu made with calcium sulfate is a versatile food that contains roughly 200–250 mg of calcium per 100 g. It can be grilled, stir-fried, or added to soups, making it an excellent choice for vegetarians and vegans looking to meet their calcium requirements.

7. Broccoli – Small but Mighty

Broccoli is more than just a side dish—it’s a calcium-rich vegetable, offering about 43 mg per half-cup (cooked). It’s also high in vitamin K, which supports bone health. Steam, roast, or include broccoli in stir-fries to enjoy its full benefits.

8. Kale – Leafy Green Goodness

Kale is a powerhouse of nutrients, including calcium. One cup of cooked kale provides approximately 90 mg of calcium. This leafy green can be used in salads, smoothies, or sautéed as a side dish. Kale also contains antioxidants that promote overall health.

9. Chia Seeds – Tiny Seeds, Big Impact

Chia seeds may be small, but they pack a calcium punch. Just one ounce (28 g) contains around 180 mg of calcium. They are also high in fiber and omega-3 fatty acids. Sprinkle chia seeds on yogurt, oatmeal, or in smoothies to increase your calcium intake effortlessly.

10. Fortified Plant Milks – Dairy-Free Alternatives

For those avoiding dairy, fortified plant-based milks such as soy, almond, or oat milk can provide around 300 mg of calcium per cup. Check the label to ensure it’s fortified with calcium and vitamin D. These beverages can easily replace regular milk in your daily diet.

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🧘‍♂️ 10 Daily Wellness Habits Under ₹100 – Start Today!

 Welcome to FitSattva – where fitness meets simplicity and balance.    

Are you tired of thinking that wellness requires fancy gym memberships, expensive superfoods, or luxury retreats?
At FitSattva, we believe wellness is for everyone — not just for those who can afford it. You can start feeling better, lighter, calmer, and more energized — starting right now, and for less than ₹100 a day.

Here are 10 powerful wellness habits you can adopt starting today — all simple, affordable, and sattvic in spirit.


1. 🌞 Start Your Day with Warm Water & Lemon

  • Cost: ₹5

  • Why it works: A glass of warm lemon water in the morning kickstarts your digestion, detoxifies your system, and can gently boost your metabolism.

2. 🧘‍♀️ Practice 5 Minutes of Deep Breathing (Pranayama)

  • Cost: ₹0

  • Why it works: Just 5 minutes of conscious breathing (like Anulom-Vilom or Box Breathing) calms your nervous system, clears your mind, and improves oxygen flow.

3. 🚶‍♂️ Go for a Morning Walk or Try a 15-Minute Bodyweight Workout

  • Cost: ₹0

  • Why it works: Walking is underrated. Combine fresh air + gentle movement = natural energy booster. Or do squats, pushups, planks right at home!

4. 🍎 Eat Seasonal Fruits Instead of Packaged Snacks

  • Cost: ₹30

  • Why it works: Replace chips or biscuits with bananas, papaya, or guavas. You get fiber, vitamins, and energy — without added sugar or chemicals.

5. 🌿 Sip Jeera (Cumin) or Tulsi Water

  • Cost: ₹2

  • Why it works: Ancient, yet effective. These natural detox drinks help with digestion, bloating, and boost immunity — especially in Indian climates.

6. 🧘‍♂️ Stretch or Do Basic Yoga

  • Cost: ₹0

  • Why it works: Even 10 minutes of yoga improves flexibility, posture, and mental clarity. Don’t know where to start? Search “beginner yoga flow” on YouTube.

7. 🥥 Try Coconut Oil for Oil Pulling or Skincare

  • Cost: ₹10

  • Why it works: Swish oil in your mouth for oral health or use it as a moisturizer. Coconut oil is antibacterial and totally natural.

8. 🧴 DIY Face Masks with Kitchen Ingredients

  • Cost: ₹15–₹20

  • Why it works: Turmeric + curd, or multani mitti + rose water — better than store-bought chemical creams, and much cheaper too.

9. 📵 Disconnect from Screens for 1 Hour

  • Cost: ₹0

  • Why it works: Give your mind a break. Less scrolling = better sleep, lower anxiety, and more peace. Try reading, walking, or journaling instead.

10. ✍️ Write Down 3 Things You're Grateful For

  • Cost: ₹0

  • Why it works: A 3-minute gratitude practice rewires your brain to focus on the positive. It’s simple, powerful, and completely free.

🪷 Conclusion: Your Sattvic Wellness Journey Starts Here

You don’t need fancy supplements or overpriced gym wear to feel good.
You just need intentional daily habits, small steps, and a little self-awareness.

At FitSattva, we’ll show you how to live healthier, calmer, and more conscious — without spending a fortune.

🌱 Start with 2 or 3 of these habits this week. Build slowly. Stay consistent.

💬 What Next?

👉 Which of these habits are you already doing?
👉 Which one are you going to try first?

Let me know in the comments — and don’t forget to share this post with someone who wants to improve their health, without breaking the bank.

🧑‍💻 About the Author

Hi, I’m chetan sharma, creator of FitSattva.store — a space for modern wellness rooted in ancient wisdom. I believe in balance, not extremes. Affordability, not trends. And wellness that anyone can access.
visit our website → @FitSattva








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