How to Ace Your Protein Intake


Protein is one of the macros (and probably the only one) that has always enjoyed the limelight, everyone’s talking about it and trying to have the right amount of it.It’s always been kind of a big deal. But is it really a big deal? Let’s find out.

How much protein does my body need? The nation wants to know.
Here’s the lowdown-

Per kilogram of body weight:
​Basic requirement: 0.8 – 1.0g of protein
​Light to moderate exercise: 1.2 – 1.7g of protein for
Building muscle: 1.4 – 1.8g of protein
High-intensity endurance training: 1.4 – 2.0g of protein

(based on The Academy of Nutrition and Dietetics, these stats are represented by over 100,000 credentialed practitioners)


Ace Blend- Raw Chocolate Powder

Also, before we move forward and check if you are protein deficient, let’s burst this myth that has been doing the rounds-
High protein intake = Increased fat burn

Ensuring a good consumption of protein when you are trying to lose weight helps you to ensure that you retain muscle mass. Hello better body composition!

Let’s look at the signs of protein deficiency-

  1. Constant craving- Especially for high sugar foods and processed carbs. Reasons why that packet of chips looks so inviting.
  2. Muscle or joint pain- Protein is crucial for building muscles. And when you don’t give your body enough protein, it starts pulling it from muscles. Weren’t you just complaining about stiff joints?
  3. Nails and hair- Is your hair thinning or falling out? And your nails- are you someone who constantly spends money on getting nail extensions? You know what to do!
  4. Moodiness/Stress/Low energy– Your brain synthesizes happy hormones but no points for guessing who helps the brain do that. For the ones who are too low on energy to figure out- PROTEIN HELPS THE BRAIN.

All this and then you have difficulty losing weight and are burning a lot of muscle mass! Before running to the gym, run to the kitchen, please!


Most of the people in the country- non-vegetarians/vegetarians and vegans are protein deficient.  And this isn’t because we do not get enough protein in our diet, it’s simply because we do not plan our meals and hence fail to meet our daily protein needs.

Aloo partha does make a great breakfast but a little low in its protein content. And hence in order to meet your protein requirement for the day, you need to ensure that you consume the right amount of dal chawal or maybe just have some vegan protein. I’ve recently started supporting my diet with Ace Blend -an all-natural plant protein and superfood made from premium ingredients, crafted to optimize body health.

The ingredients swept me off my feet. It is loaded with the goodness of Pea & rice protein, Multi-greens- Ancient Ayurveda + Pure​ Marine Algae + ​Rich​ Grass + ​Powerful​ Greens and antioxidants- Natural Tomato Lycopene meets Grape Seed Extract ​meets Green Tea Catechins; Ace blend is loaded with 20grams of protein + antioxidants.

If you are someone who has been exercising but haven’t seen any progress with weight loss or gain or muscle formation, ensure that you spend more time in the kitchen and get your macros, especially protein on track.

I strongly believe that abs are made in the kitchen. It’s time to head to the kitchen and ace your protein intake. Also, next time someone asks you- where do you get your protein? Bitch, peas!



Beetroot Hummus


Who doesn’t love hummus? The texture and the richness of flavours. Oh and the versatility- which actually got me to add beetroots and create beetroot hummus.

Last weekend, while it was pouring I decided to sit at home (read: trying to live the slow life) and whip some healthy ingredients together, with some minor tweaks which were not so minor once I saw the outcome. I had beetroot in the fridge and decided the try a variation. I was very skeptical about the idea of these vastly different flavours coming together but then this pretty pink beauty turned out crazy stupid delicious.


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6 seeds you need

If there’s a super quick way to up the nutritional value of a meal, it has to be with plant based healthy seeds.

These seeds are much like accessories that you add to an otherwise boring outfit, but much better as they not only take the beauty of the dish to another level- add colours and crunch but also increase the nutritional value of the meal. They are the new #MustHaves.

High on dietary fiber- think less time on the pot every morning!
Healthy fats- think shiny hair and good skin!

The benefits are never ending. And the best part? No cooking or extra effort required. Just sprinkle them and done. Can we please get done with the ‘cooking healthy food is time consuming’ excuse already?


Below are 6 types of seeds that have taken some pretty space in my kitchen:

  1. Flax Seeds

They are one of the best dietary sources of soluble fiber. Loaded with lignans and fiber, they improve the digestive health; lower blood pressure and help in blood sugar regulation. The standout nutrient- Omega-3 fatty acids present in flax seeds help reduce inflammation also.

How to eat
1. Sprinkled them on salads, sandwiches, etc.
2. Munch on them. (Preferably post lunch- help curb the post-lunch sweet cravings)

Things to keep in mind:
– Ensure that you chew them properly and have some water after consuming them.
– If you are a fast eater- grind your flax seeds, otherwise they pass through the digestive tract as it is without benefiting the body.

  1. Pumpkin Seeds

Did someone say Halloween? A great mood booster, pumpkin seeds help fight stress and the high levels of unsaturated fats keep your body functioning like a well-oiled machine.. They prevent kidney stone formation, improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

They are loaded with Phosphorus, Magnesium, Manganese, Zinc, Iron, Copper, Vitamin K, B Vitamins and Protein.

How to eat
1. Eat them on their own or sprinkle them on salads, smoothies, etc.
2. Use them for baking
3. Roast and lightly salt
4. Add to sautéed veggies and fruits
5. Grind with garlic, parsley or any other herb of your choice, olive oil, lemon juice


  1. Chia Seeds

Loaded with Omega-3 fatty acids, iron, calcium and potassium, chia seeds not only offer amazing health benefits but also fill you up.

How to eat
1. Blend in smoothies, yogurts, etc.
2. Due to their property to expand in liquids, can also be used to make puddings.

  1. Sweet Basil Seeds

Often confused with chia seeds and also called the Indian version of Chia seeds, because of their property to expand in water, Sweet Basil or Sabja seeds have high levels of omega-3 fatty acids and help boost the fat burning metabolism. Also, full of fiber, they reduce body heat, relieve constipation and bloating and treat acidity and heartburn.

How to eat
1. Great as a garnish for drinks and desserts
2. Add them to lemonade or regular water

  1. Sunflower seeds

Loaded with good fats and antioxidant-rich vitamin E, sunflower seeds promote heart health and avert inflammation. The high levels of vitamin E can improve recovery after exercise by reducing training-induced oxidative stress in the body. They are also rich in folate, a nutrient that’s vital for women. They are super-rich in fiber and keep you satiated for longer. They also add a lot of crunch to the dish.

How to eat
1. Sprinkle on your oatmeal
2. Eat them on their own as a mid meal
3. Add to curd, salads, etc.


  1. Sesame seeds

Spotted them on burger and buns?

Sesame seeds deserve more than a random sprinkling. They are a good dairy-free source of calcium, which is essential for building stronger bones and ensuring healthy muscles function. They also contain copper, which is needed for numerous enzymatic reactions in the body. Black sesame seeds offer greater antioxidant power than the regular off-white kind. They also reduce the risk of migraines and PMS.

How to eat
1. Grandma’s good old til k laddu!
2. Can also be used for various stir fry dishes
3. Hummus

Things to keep in mind

  1. Chew the seeds properly. They are super small in size and hence have the tendency to pass to the digestive tract without benefiting the body.
  2. Toast the seeds only if the dish requires as they lose their anti-oxidizing properties.

There are infinite ways to get creative with the seeds.

Do write below how you get creative with the seeds in the comments section below.

Note: If you have an existing health problem, please consult a doctor before adding these to your diet.

Ready to be allured?

What’s life without a few indulgences every now and then?

When I talk about indulgence, I mean some real guilt-free indulgences that satisfy you, while at the same time leave you craving for more indulgence and taking you to a lovelier world of exclusivity. Though I am not a fan of Indian sweets, I am a sucker for desserts like cakes, pastries, tarts and much more. What if I tell you could indulge into all of this without gaining any weight?

Below are the top 5 patisseries in Delhi I can vouch for and promise that these indulgences will drive you crazy, just like the limited edition Maruti Suzuki DzireAllure.

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No Bake Chocolate Oats Bar

No bake oats bar

I’m always on the lookout for healthy munchies that I can keep in my bag and carry to work. All thanks to hyperthyroidism which made me gain some 15 kgs in 3 months. Oh yeah! I suddenly started looking like a potato.

Instead of waking up to the smell of fresh coffee, I was forced to take a pill, which would leave me bloated for the rest of the day. But I’ve never been a fan of orders. I stopped taking all medicines after a month and joined the college gym. Soon I realized that wasn’t enough. Taking 4 eggs after my gyming season wasn’t really doing the job. I felt energy less, almost always. And since I was staying in a paying guest accommodation, I couldn’t use the kitchen for anything except for making tea. Oh, life! I started looking for healthy snacks which did nothing apart from leaving me broke.

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5 things you must remember for an amazing workout session!

Workout must haves

It’s hard to come across people who don’t work out! Among the younger generation, I can positively sense a growing concern towards staying healthy and fit. A workout session at the start of the day or at the end has become mandatory. The rigors of long hours at the office, a sedentary lifestyle, wrong diet plans and unhealthy choices are wreaking havoc with your health.

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#Foodventures- Sweet and Spicy Aam Panna

Foodventures sweet & spicy

We all love mangoes, don’t we?

And now that the season of mangoes is almost here, I can’t stop dreaming about the delicious aam panna, mango chutney and mango shake. Mango as a fruit in itself is very wholesome. It lowers blood pressure, cleanses skin (IT DOES NOT CAUSE ACNE), alkalizes the whole body and has a lot of other health benefits. Need more reasons to love them?

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High Protein Smoothie


Do you know what skipping breakfast does to your body? It makes you hangry! Hell yeah!

Hangry is hungry + angry. 🙂

Also, skipping breakfast makes you gain weight! THAT’S TRUE.

People who skip breakfast consume more calories than anyone else. And since they consume these calories in the later part of the day, when the metabolism slows down, the fat starts depositing. Hence, weight gain. And thousand other health problems of course!

For all those who skip breakfast, they key to change this habit is to start with simple recipes that don’t need a lot of work.

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7 Ways to Look Great in Designer Fitness Clothes

“Fitness and fashion do not go hand in hand” says only an ignorant. If you thought fitness fashion is an alien concept, you probably are living in an alien world right now. For the realm of fitness has become fashionable over the years and how! Gone are the days of ill-fitted, dull, plain-Jane, no-nonsense track pants and t-shirts. Fitness clothing is just as expressive and idea-elucidating as party-wear clothes probably. And, with the whole concept of working out becoming more holistic, great emphasis is being laid to not only what you do, but also what you eat, what kind of lifestyle you lead, and what you wear while you are on the job. For good-looking clothes not only serve as extra motivation to sweat it out like you mean it, but they also make the whole experience more fun.

And with all the myriad options we have right now to be fit and kicking, there should be no dull moment in your fit life.

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Handpicked by Select CityWalk

Handpicked by Select CityWalk

Keep your friends close and your farmers closer.

Fresh farm grown vegetables

Fresh Vegetables!

I’m sure you know that by the time food reaches us, it loses most of its nutrients. Oh and the chemicals it is loaded with. Whatever happened to you are what you eat.

Gone are the days when people used to own farms, and grow fruits and vegetables. They were surely aware of what they were putting in their bodies but now we are more interested in learning about the latest “healthy foods” in the market, forgetting our roots.

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