Enhancing your treadmill workout for weight loss.

Even if you’re someone who prefers to walk or run outside. You know that treadmills can serve a valuable purpose. Sometimes it’s just easier to hop on the treadmill if the weather is questionable or if you need a simple and easy workout. Whether you own one yourself or use one at the gym. You want to know that you’re getting the most out of the time you put in on this machine.

We’ve rounded up some of our best tips for enhancing your treadmill workout for weight loss. With these four ideas, you can get maximum value out of your treadmill exercise.



1. Turn up the tunes.



a woman listening to music while working out at the gym



If you’re someone who likes to run or walk with music. Then it might be nearly impossible to do it without your tunes. The truth is, there are a lot of benefits to working out with music. One study, published in the Journal of Exercise Physiology Online. Found that people exercising with fast tempo music had a higher heart rate and increased their respiratory rate. This is because they were moving more.1 Running or walking just a little bit faster on the treadmill means equates to more calories burned!

Another study, published in Psychology of Sport and Exercise. Indicates that music makes exercise more enjoyable which could help you work out longer.2 Make sure to choose music that you love and maybe even create a playlist that fits your routine. A little bit of planning ahead could mean that you truly maximize your time working out.




2. Use incline training for your treadmill workouts.


a woman changing the settings of a treadmill to ge ready for her treadmill workout



All it takes is a few pushes of a button to tilt your treadmill upward and you’ll get a much better workout! A variety of different research points towards the benefits of incline training. According to MercyOne Iowa Heart Vein Center, walking at an incline helps to increase muscle, boost stamina and burn fat.3 They explain that adding some incline to your treadmill workout is a great way to make your workout a little more intense without using up extra time in your busy day.

There’s no question that treadmill incline training can give you a better workout, but it’s easier on your body, too. Research, published in Medicine & Science in Sports & Exercise, explains that the risk of injury increases with walking speed. In their study, they found that “walking at a relatively slow speed up a moderate incline is a potential exercise strategy. That may reduce the risk of musculoskeletal injury/pathological disease while providing proper cardiovascular stimulus in obese adults.”4

If you’re new to working out, Plant Fitness suggests limiting the time you run on an incline to no more than five minutes at a time. They explain that your incline height should correlate with the amount of time that you do it: The steeper it is, the shorter the time.5



3. Try interval training.



elderly man working out on a treadmill at home



There’s a lot of research that points to the benefits of interval training. According to the American Council on Exercise (ACE), “high-intensity interval training (HIIT). Is ideal for fat loss while also preserving precious muscle tissue.” It boosts the number of calories you burn and is said to increase your metabolism. Interval training is all about varying the intensity throughout your treadmill workout. There are a variety of ways to do interval training, but you should begin with a five-minute walk or jog for a warm-up, says ACE. They also suggest getting a heart-rate monitor to reference throughout your exercise. You can do interval training by varying speed or incline.6



4. Don’t forget the warm-up and cool-down.



A woman doing is treadmill workout



It’s so easy to jump right into a workout routine and skip over the warm-up or cool-down period. However, these are both important when it comes to getting the most out of your workout.

ACE recommends starting your exercise with a “dynamic warm-up” to prep your body for your treadmill workout. “Dynamic stretching, which involves an active range of motion movements that tend to resemble sport or movement-specific actions. Lengthens the fascia (the connective tissue around the muscles), increases core body temperature, and functionally prepares the body for the activity to come,” says ACE.7 As we mentioned earlier, ACE also suggests beginning with a five-minute walk or jog to warm-up before you increase intensity.6

Stretching is critical when it comes to keeping up with your routine. According to ACE, stretching decreases the risk of injury, promotes good posture and circulation, preps your body for exercise, and may help relieve post-exercise soreness.8 However, static stretching before your workout—holding the stretch without moving—has been shown to harm physical performance, says ACE. Static stretching should be reserved for your post-exercise cool down once the muscles are already warm and “more pliable.”7




*Always speak with your doctor before starting an exercise routine to ensure it’s safe for you.


Pair your treadmill workout routine with a convenient meal delivery service designed to help you lose weight! 




  1. https://www.researchgate.net/publication/286826093
  2. https://www.sciencedirect.com/science/article/abs/pii/S1469029217301425
  3. https://www.veincenteratiowaheart.com/blog/5-benefits-to-incline-walking/
  4.  https://www.planetfitness.com/community/articles/6-tips-effective-beginner-treadmill-workout 
  5.  https://www.acefitness.org/education-and-resources/lifestyle/blog/4822/treadmill-interval-workout-try-this-fat-blasting-workout/ 
  6. https://www.acefitness.org/education-and-resources/lifestyle/blog/749/is-it-better-to-stretch-before-or-after-my-workout/
  7. https://www.acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-benefits-of-stretching/                                                                  



5 foods for bone health and strength after 50

Photo by Engin Akyurt on Unsplash

5 foods for bone health and strength after 50

5 foods for bone health and strength after 50



After completing 50 adults, especially women need extra care for their bones. Photo by Engin Akyurt on Unsplash

For the last many years I had been suffering from RA that is rheumatoid arthritis and recently I went through a bone scan to check my bone density after 55. The results showed a set of strong bones to my relief. I have realized that there are certain food items that are important for bone strength. Today let us talk about foods for bone health and strength.


Osteoporosis is one very common health problem that makes bones brittle and easy to break. The main reason for osteoporosis is due to the deficiency of calcium as well as Vitamin D. It has been seen that women suffer more from this disease. As a result, women require more calcium and Vitamin D on a daily basis.


Calcium is a mineral that supports bones and teeth. Vitamin D is a must to improve calcium absorption in the body. As women age, their bodies require more calcium as well as Vitamin D. The probability of Osteoporosis increases as women cross 50. Here it is important to note that adults up to age 50 require 1000 mg of calcium and 200 IUs of Vitamin D per day. In the same manner, adults over 50 must have 1200 mg of calcium and 600 IUs of Vitamin D per day. The question is that are we managing to get that amount of calcium as well as Vitamin D without fail.

Let us know which foods need to be included that are rich in calcium and Vitamin D to keep bones healthy.


Top 5 foods for bone health and strength after 50


1. Dairy


Milk, curd, cottage cheese are great sources of calcium and Vitamin D. Nowadays we find various dairy brands which offer Vitamin D and calcium-fortified dairy. These contain extra calcium and Vitamin D than regular dairy. Since milk contains a lot of calcium, so milk products contain a lot of calcium. Cheese contains some Vitamin D and a lot of calcium. As per sources 1.5 ounces of cheese contains more than 30% of RDA of calcium. Milk in itself contains around 30% of the RDA of calcium. There are certain milk brands that are fortified with Vitamin D. Interestingly milk contains fewer calories using milk as a wonderful option for calcium.



2. Salmon, Tuna, and Catfish


Vitamin D, as we all know well is hard to be found in foods naturally but Salmon is one food that is the best source of Vitamin D. A single serving of salmon usually contains more than 100% of RDA of Vitamin D. We must know that Salmon is also a very good source of Omega-3 fatty acid. Catfish is the least expensive fish and one of the best sources of Vitamin D than any other fish variety. Another fatty fish is Tuna that has a high level of Vitamin D. One serving of tuna is known to provide 39% of RDA of Vitamin D along with magnesium, potassium, and omega-3 fatty acids.



3. Spinach and green leafy vegetables


There are many individuals who are allergic to dairy. For them, green leafy vegetables like collard green, kale, watercress, arugula, and broccoli are such dark and green leafy vegetables that are the best source of calcium. Collard green serving provides 25% of the RDA of calcium.

For some of those who don’t like the taste of the above-mentioned greens, spinach is going to be your best way to get calcium. Do you know that a single serving of cooked spinach contains around 25% of RDA of calcium?



4. Almonds and almond butter


Almonds are very common food items these days and almond butter has almost negligible cholesterol. Almond butter is low in fat and high in protein than many other types of butter. Almonds contain higher calcium in each serving as compared to other types of nuts. So now what are you waiting for? Go have a handful of almonds or consume some almond butter to make your bones healthy after 50.



5. Fortified cereals and Soya products


These days there are various brands that are preparing and marketing ready to eat whole grain cereals which are fortified with calcium and vitamin D. One serving of such cereals contain 25% of the RDA of Vitamin D.

Similarly, soya product like soy drink is a good source of calcium. One serving of 200ml of drink contains 178 mg of calcium. Tofu is another one as a single serving of tofu contains 372 mg of calcium.

Do add these foods to your diet and keep your bones healthy. Do comment on which foods you prefer for calcium and Vitamin D.


In Conclusion


If you are above 50, do let us know what do you eat for the 5 foods for bone health and strength.



Customized Weight Loss Diet Plan For Women Above 30

Women suddenly start getting conscious about their weight gain after they cross the age of 30. There are various reasons for weight gain after 30 and luckily it can be controlled if one follows any common weight loss diet plan for women. After 30 women get so engrossed with life outside their own selves that they begin to ignore their health. This is the time when they need to start taking care of themselves.

The first and foremost step can be to make sustainable dietary changes. All these changes must be made as part of lifestyle change.





customized weight loss diet plan for women above 30



Women forget to look after their health especially after 30 when actually they should pay more attention to it at that age.
Photo by Jez Timms on Unsplash 


Do we need a customized weight loss diet plan for women above 30?



customized weight loss diet plan for women above 30




Dietary changes for women above 30


  1. Add proteins to your regular diet consciously. This can be done by adding dals, pulses, yogurt, milk, eggs, and animal meat protein.
  2. Do not skip meals as that leads to eating more than required at one time.
  3. Add Omega-3 fatty acid to meals in the form of nuts, seeds, fish, and some supplements.
  4. Add phytoestrogens aka plant-based estrogens from sources like soya, flax seeds, and lentils. These help in keeping a balanced hormone level.
  5. Women after 30 must take care of adding fiber as it helps in increasing meal satiety and control cravings. Shift from a high-calorie diet to a high fiber diet. It will help in weight loss when you have a slow metabolism.
  6. Add Calcium enriched foods like curd, milk, cheese, paneer, and fish like sardines or salmon to your diet at this time especially. If one is lactose intolerant, please go for dry lotus stem, fenugreek leaves, sesame seeds, or cauliflower greens as alternate sources of calcium. Fish can be a good option. Check out the easy fish recipes here

Those were the basic dietary changes that women need to keep in mind as they turn 30. To help things out with a customized diet for 30 plus women, we are sharing a diet plan for you that can be of help to all women above 30 in general.



Weight Loss Diet Plan For Women above 30


Keeping in view the above-mentioned nutrition essentials for women above 30 we are helping you out with a basic customized weight loss diet plan for women above 30. Hope it will add value to your daily life in many ways.

Customized weight loss diet plan for women above 30

Breakfast or meal 1

  • 200g nonfat paneer with any 100 fruit of your choice (preferably apple or strawberry)

Lunch or meal 2

  • Begin with munching a salad made with leafy greens like lettuce or spinach. along with chopped mixed vegetables like peppers, tomato, cucumbers, carrots, and tomato.
  • One mixed grain chapati or rice with dal and a bowl of curd.

Snack or meal 3

  • a glass of salted lassi or Chach

Dinner or meal 4

Snack or meal 5

  • 1 cup of golden turmeric milk

So that was the customized diet plan for weight loss for women above 30 and as you can see it is based on our daily Indian food items.



Here are a few workable tips to add some options.


  1. You can alternatively use soya nuggets in place of paneer or cottage cheese.
  2. Those who prefer nonvegetarian food in the morning can have eggs.
  3. Dals can be added to vegetables or vice-versa to make food interesting and full of texture.
  4. Try to consciously add colors of the rainbow to your diet. You can fill it up with vegetables and that will make a nutrition-dense diet for you that will help in regulating hormone levels.
  5. The most important thing to remember is that women require approximately 600mg of calcium per day. So that means it is safe for women above 30 to have 400ml of milk daily.

This can be followed easily but if you are looking for a way to customize your own diet plan you can check this blog where we talk about ways to make your personalized diet plan.

Please remember never ever to go below 1200 kcal a day in your customized weight loss diet plan for women above 30. For more specific diet plans, you can check this.., this, and this blog here.

If you are looking for a personalized diet plan with a workout plan specially made for you, contact us here…


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Food Additives Sensitivity And Your Customized Healthy Diet Plan


55 years old, writer, painter, educator, meal planner, and motivational coach who is ever willing to do something new on a daily basis. She turned into a health enthusiast from being a couch potato, repacked her free soul from 98 kg to 67 kg frame, and fell in love with life all over again at the age of 45. Therefore, right now she is a strong proponent of Body Positivity.





Quinoa is often called a “superfood

Quinoa is often called a “superfood,” but you can think of it as a hard-working everyday staple for your healthy recipes.

Quinoa (say it “keen-wah”) is considered a whole grain, although it’s technically a seed. Like other SmartCarbs, it’s high in fiber and low in calories. According to Harvard T.H. Chan School of Public Health, a half-cup serving also fuels you up with four grams of protein—in fact, it’s one of the few plant foods that’s a “complete” protein, including all nine essential amino acids.1

Quinoa has a chewy texture and a slightly nutty flavor that blends well with many other ingredients. It comes in different colors, including red, white, yellow, and even black.

Quinoa is the perfect swap for rice in your recipes. However, it’s so versatile that we keep discovering new ways to enjoy it! We’ve gathered this list of two dozen fresh recipes for putting quinoa to work for you, from breakfast to dinner and everything in between.






One-Pan Vegetarian Mexican Quinoa



On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, 3 Extras, and ½ Vegetable.

Mexican flavors light up all of our taste buds, turning any meal into a fiesta. This simple dish features zesty onions, spicy jalapenos, tangy tomatoes; and creamy avocado, blended with fiber-rich beans, chunks of veggie burger, and a filling serving of quinoa. Bonus: When you’re done making the meal, you have just one pan to clean!



Roasted Jalapeno Quinoa and Chickpea Salad



On Nutrisystem, Count As 1 SmartCarb, 2 Extras, and ½ Vegetable.

Roasting seasoned chickpeas (aka garbanzo beans) crisps them up and infuses them with flavor. Mix them with chopped peppers—both sweet and spicy—cubes of avocado, onions, spices, and a cup of quinoa to make a satisfying salad. Each batch is four servings—you can keep the extras in your fridge and bring one along wherever your day takes you.



Blueberry Quinoa Salad



On Nutrisystem, Count As 1 SmartCarb and 2 Extras.

If you’re tired of the same old salad, try this flavorful combo. It blends the flavors of juicy berries, zesty arugula, tangy goat cheese, sweet corn. And sunny lemon vinaigrette dressing with a filling base of hearty quinoa. This dish is a taste of summer you’ll enjoy any time of year.



Ripe banana display in a bowl



  4-Ingredient Quinoa Chocolate Bars



On Nutrisystem, Count As 1 SmartCarb.

Who knew this list of quinoa recipes would feature chocolate bars? You can have a chewy chocolate bar and stay on track with your healthy eating plan when you make this super-simple version. After lightly “popping” the quinoa to bring out its toasty flavor (yes, you can pop quinoa!). You stir it into a warm blend of real cocoa powder, natural sweetener, and coconut oil. Pour it all into a pan and refrigerate, then cut into bars and dig in.



  Black Bean Pumpkin Quinoa Soup



On Nutrisystem, Count As 1 SmartCarb, 1 PowerFuel.

Creamy pumpkin soup, fragrant with spices, warms you up from the inside out. With hearty beans, plenty of quinoa, and a dollop of cheese, this version will keep you feeling full for hours.



  Fig Salad with Maple Balsamic Vinaigrette



On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, 3 Extras, and 3 Vegetables.

Figs are naturally sweet, loaded with nutrients, and packed with fiber. They perfectly complement the diverse tastes and textures of kale and arugula, red onion, and quinoa. Add cream cheese and our flavorful vinaigrette to create a salad that satisfies like a whole meal.





  Italian Chicken Casserole


On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, and 1 Vegetable.

Here’s a Flex meal that’s sure to please everyone around the table. It comes with chunks of high-protein chicken breast, tangy tomatoes, zesty onions, tender cauliflower florets, and fiber-rich quinoa. Melt mozzarella cheese on top and dinner is ready to serve.



  Watermelon Summer Salad with Quinoa



On Nutrisystem, Count As 1 SmartCarb and 1 PowerFuel.

Sweltering days call for light dishes that fill you up but won’t weigh you down. This refreshing salad features juicy, sweet watermelon and strawberries. Crunchy almonds, crumbly feta cheese, and quinoa hold it all together. The recipe makes two servings, so you have one to share or to save for another day.



  Hawaiian Honey Ham and Quinoa Salad



On Nutrisystem, Count As 2 PowerFuels, 1 SmartCarb, and 3 Extras.

Treat yourself and your family to a taste of the tropics with a meal that’s flavored with real pineapple. Meat lovers will be pleased with the slices of cooked ham. And everyone will enjoy digging into the sweet grain salad that includes raisins and carrots, along with the nutty quinoa.





  Instant Pot Breakfast Cereal on display



On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, and 1 Extra

Take your everyday oatmeal to the next level by adding quinoa and seasoning it all with cinnamon, nutmeg, vanilla, and naturally sweet maple syrup. Mix in apple pieces and crunchy chia seeds to add more flavor and texture. Best of all, this hot breakfast recipe cooks in minutes in the Instant Pot, so you can enjoy it on even the busiest of mornings.




  Sweet and Salty Quinoa Granola Bars




On Nutrisystem, Count As 1 SmartCarb, 1 PowerFuel.

When you’re ready for a snack that fuels you up and tempts your taste buds. Whip up a batch of these simple granola bars. They’re made with just six basic ingredients, including creamy peanut butter, roasted peanut pieces, and sweet honey. The recipe makes 10 bars, so you can keep them on hand to enjoy whenever hunger strikes.



Quinoa Cucumber Salad



On Nutrisystem, Count As 1 SmartCarb, 1½ Vegetables, 2½ Extras.

The best quinoa salad recipes offer you a delightful blend of complementary tastes and textures. In this easy dish, we combined chewy quinoa with juicy cucumbers. Along with red onion and fresh herbs such as mint and parsley. It’s filling enough to be a whole lunch but also works as a side to your favorite PowerFuel at dinner.





  PB&J Quinoa Cups


On Nutrisystem, Count As 1 SmartCarb, 1 PowerFuel, and 1 Extra.

Here’s a treat that will satisfy a craving for sweets and nourish you with real food ingredients at the same time. Popped quinoa is the light and fluffy base to which you add rich peanut butter, vanilla, natural sweetener and, your favorite berries. Chill the cups in the freezer and they’re ready to eat.



Quinoa Crusted Chicken




On Nutrisystem, Count As 2 PowerFuels and ½ SmartCarb

If you’re a fan of fried chicken, try this healthier option that’s just as satisfying. The coating is made with high-fiber quinoa instead of breadcrumbs. But the chicken still comes out crispy on the outside yet juicy and tender on the inside. Plus, it bakes in the oven so there’s none of the greasy mess or excessive fat you get when frying chicken.



  Salmon Tahini Power Bowl



On Nutrisystem, Count As 1 SmartCarb, 2 PowerFuels, 1 Vegetable, and 2 Extras.

Power bowl recipes are all the rage because they bring together all the elements of a healthy meal into one simple dish. This version starts with a base of quinoa and includes super-nutritious kale, fiber-rich chickpeas, and tender baked salmon, a PowerFuel that will keep you energized for hours. The simple tahini dressing provides a flavorful finish.






Veggie Quinoa Breakfast Bake



On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, and 1 Vegetable.

Break up your breakfast routine with this hearty bake. It’s made with cottage cheese and egg whites, tomatoes, onions, spinach, and mushrooms, so every forkful comes with a variety of tastes and textures. It’s so filling you won’t think about eating again until lunchtime.



  Teriyaki Chicken Sushi Burrito in a bowl



On Nutrisystem, Count As 1 SmartCarb, 1 PowerFuel, and 2 Extras.

This mash-up of cuisines features several favorite ingredients in one satisfying meal. In place of the plain old white flour tortilla, you start with nori, the classic sushi-roll wrapper. It’s filled with shredded chicken, quinoa (instead of white rice), avocado slices, and asparagus pieces. All seasoned with sweet-and-tangy teriyaki sauce.



Italian Vegetable Quinoa Bake



On Nutrisystem, Count As 1 SmartCarb and 1 PowerFuel.

If you think all Italian food is heavy and loaded with excess calories, this dish is sure to change your mind. It has everything you love, like mozzarella cheese, tomato sauce, and fresh basil. But it also includes veggies like cauliflower and zucchini, and quinoa to fill you up without weighing you down. therefore, each serving has less than 200 calories.





  Slow Cooker Quinoa Carrot Breakfast Bowl




On Nutrisystem, Count As 1 Smart Carb and 1 PowerFuel.

On those days when you need a hearty breakfast to fuel a hectic morning. But the slow cooker work by making this belly-filling dish. Just add the ingredients, including quinoa, shredded carrots and zucchini, coconut, almond milk, and sweet spices such as cinnamon and nutmeg. Furthermore, you get six servings, so you can store the extra in your fridge or freezer for other busy days.




Beetroot and Quinoa Superfood Salad



On Nutrisystem, Count As 1 SmartCarb, 1 PowerFuel, 2 Vegetables, and 1 Extra.

Want to turbocharge your daily diet with quinoa recipes? This super-nutritious dish powers you up with three potent ingredients beets, kale, and quinoa. But the best part is the taste, with the naturally sweet beets contrasting with the earthy flavor of crunchy kale and the nuttiness of quinoa. Finally, creamy feta cheese and a simple but tasty dressing tie it all together.



  Healthy Edamame Quinoa Burgers on display



On Nutrisystem, Count As 1 SmartCarb and 1 PowerFuel.

Veggie burgers are a great alternative to fatty meat patties. But many store-bought varieties can come with unwelcome fillers and empty calories. With this recipe and cooked quinoa, it’s easy to make your own burgers. Furthermore, we added edamame, the high-protein soybean variety, and savory seasonings, so they’re sure to hit the spot.





 Veggie Power Bowl



On Nutrisystem, Count As 1 PowerFuel, 1 SmartCarb, 2 Vegetables, and 2 Extras.

Whether you’re trying to eat more meatless meals or just want to get more non-starchy veggies into your daily diet. This dish will satisfy your hunger and your taste buds. Along with quinoa, it has slices of zesty red onions, sweet peppers, butternut squash, and crunchy pumpkin seeds.



  Green Goddess Salad



On Nutrisystem, Count As 1 PowerFuel, 1 Vegetable, and 2 Extras.

Greens like Brussels sprouts and kale are some of the most nutrient-dense foods. Meaning they’re loaded with essential vitamins and minerals, but low in calories. We paired them with protein-rich quinoa and edamame, along with sliced almonds and shaved. Parmesan cheese, to build a salad that’s as delicious as it is nutritious.



  4-Step Chicken Parm Soup



On Nutrisystem, Count As 2 PowerFuel, 1 SmartCarb, and 1 Vegetable.

When you’re craving the flavors of classic Chicken Parm and the warming power of soup. You’re ready for one of our favorite meals. You get everything you love, including chunks of tender. Chicken breast, tomatoes, garlic, onions, and plenty of melted mozzarella cheese. Therefore, It all comes together in four easy steps and one pot.


In Conclusion

No time to make one of these easy quinoa recipes?

No problem! Nutrisystem delivers delicious meals and snacks that feature this superfood seed. Check them out below!:



Radicchio Salad Recipe with Apple, Blue Cheese and Avocado


Radicchio Salad Recipe.


A gorgeous radicchio salad recipe made with avocado, apple, crumbled blue cheese, and toasted walnuts.



Radicchio Salad with Apple, Blue Cheese and Avocado



Radicchio might not be your go-to salad base but it’s absolutely worth adding to your rotation. It has a naturally spicy, slightly bitter flavor that pairs really well with sweet apple, and cool, creamy avocado. The balance is lovely. Add savory blue cheese for richness and toasted walnuts for warmth. And you’ve got a killer salad with so much flavor and texture. It doesn’t hurt that radicchio is the prettiest ruby red either.



Radicchio Salad with Apple, Blue Cheese and Avocado



Because all of these ingredients are so flavorful on their own. I keep the salad dressing simple with a balsamic vinaigrette made with balsamic vinegar, honey, dijon mustard, olive oil, salt, and pepper. Perfect.



Radicchio Salad with Apple, Blue Cheese and Avocado



Radicchio With Apple, Blue Cheese, and Avocado


A beautiful radicchio salad made with chopped radicchio, avocado, apple, crumbled blue cheese, and toasted walnuts. Dressed in balsamic vinaigrette.

Prep Time10 mins

Total Time10 mins

Course: Main Course, Salad, Side Dish

Keywords: radicchio, radicchio salad, salad recipes, winter salad

Servings: 6

Calories: 252kcal


Balsamic Vinaigrette

  • 3 tbsp olive oil extra virgin
  • 1 tsp honey
  • 1 tbsp balsamic vinegar
  • One tsp dijon mustard
  • 1/8 tsp salt
  • 1/8 tsp black pepper


Radicchio Salad

  • 1 head radicchio halved, cored, and cut into bite-size pieces (5 to 6 cups)
  • One apple halved, cored, and thinly sliced
  • 1 avocado peeled, pitted, and sliced
  • 1/2 cup crumbled blue cheese (2 ounces)
  • 1/2 cup walnuts toasted and chopped
  • In a large bowl, whisk together the oil, honey, vinegar, mustard, salt, and pepper. Add the radicchio and toss.
  • Add the apple, avocado, blue cheese, and walnuts, and toss to combine. Season with more salt and pepper to taste (if desired). Serve.

Calories: 252kcal | Carbohydrates: 12g | Protein: 5g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Cholesterol: 8mg | Sodium: 229mg | Potassium: 413mg | Fiber: 4g | Sugar: 5g | Vitamin A: 166IU | Vitamin C: 9mg | Calcium: 85mg | Iron: 1mg




He suggested that schools must have Nutrition Monitors in each class like the class monitors

Medically reviewed by  Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition

On Sunday, Aug 30, 2020, In his monthly radio program called “Mann Ki Baat”, Prime Minister Narendra Modi. Announced September as “National Nutrition Month”. He urged that the school should not just focus on regular subjects. But also make their students aware of the importance of complete nutrition. 

He suggested that schools must have Nutrition Monitors in each class like the class monitors as this will help raise awareness. “Apart from the report cards, schools should also provide nutrition cards to the students.”, he added.


Schools & Nutrition


Schools are the best place to educate society about the importance of nutrition. Because they reach almost every person in society. As they have an effective connection with the students, the school staff & families.

A school needs to keep a healthy lifestyle & improved nutrition. On the top of their agenda is because nutrition plays an important role in a child’s well-being, learning ability, academic performance, co-curricular activities performance, etc. 

It’s not just the education, but the nutrition that decides the future of a child & hence. It must be of utmost importance to make the society aware of it & schools are the best medium to achieve this goal.

A healthy body holds a healthy mind, and the combination of both is essential. Therefore, for human being to explore their mental and physical potential in every regard.

It is important to bring awareness about healthy nutrition early in childhood or adolescence. To prevent the detrimental health effects of poor eating habits. These age groups are the critical period for highly nutritional diets as the overall development is at pace.

Also, the eating habits developed in these age groups persist throughout adulthood. And it gets extremely difficult to change them later.


Nutritional requirements for different stages of life


The requirements for micro-nutrients change throughout the life cycle. Every person requires all the micro-nutrients. But the quantity of intake varies, and hence focus on a certain group of micro-nutrients is required at different stages of life.

There are two types of problems related to nutrition, one being the inadequate intake of certain micronutrients (vitamins & minerals) & the other is the excess intake of macro-nutrients (saturated fat, sugar, cholesterol, carbohydrates, protein, etc).



Here we discuss the micro-nutrients required at different stages of life: 


1. Fertility

Lifestyle quality & eating habits affect fertility directly or with the risk of diseases that impair fertility.

Studies suggest that for females to achieve pregnancy a sufficient amount of vitamin C. Antioxidants, iron & arginine is required. [1] A gluten-free diet is suggested for the female at the risk of getting celiac disease. An immune-mediated condition triggered by gluten. [2

According to studies, male fertility is hinder by smoking. Reproductive tract infection, varicocele, poor diet, and other health factors occurring majorly due to poor lifestyle.[3] Men should assure a good supply of antioxidants, vitamin C, vitamin E & selenium for improved sperm quality.

However, one of the common reasons associate with fertility impairment in both women and men is alcohol consumption.


2. Infancy and Early Childhood

The rate of development at both these stages is more than at any other stage of life. Hence the requirements for quality nutrition are very high. It is suggested to maximize intake of nutrient-rich foods, particularly vegetables, fruits, legumes, milk, and whole grains. [6]


3. Adolescence and Adulthood

The recommendation for micro-nutrients is almost the same in both age groups. Except for certain minerals required for bone growth like calcium, phosphorus. However, the adolescent requires more macro-nutrients majorly protein & energy than a regular adult.

This is suggested for a regular lifestyle whereas the protein & energy requirements. Would definitely increase in adults if they are planning to achieve a certain muscle mass.

The micro-nutrient needs in adults differ slightly based on gender. 

  • However, Males require more vitamin C, K, B1, B2, and B3; magnesium & zinc.
  • Females require more iron as to the males of similar age due to menstruation.


4. Pregnancy and Lactation


Pregnant and/or lactating women require increased amounts of protein. Vitamins A, C, E, B, calcium, phosphorus, magnesium, iron, zinc, potassium, selenium, copper, chromium, manganese, and molybdenum.

They have increased requirements of both macro-nutrients and micro-nutrients. And the insufficient intakes of all these increases the risk of chronic diseases in their children. [4][5]


5. Old Age


Elder people require less energy than younger people due to a reduction in metabolic rate, physical activity & muscle mass. With old age the risk of bone loss and fracture increases. Hence it is suggested for the elderly to increase the intake of vitamin D.

As the muscle mass reduces with old age the body loses its capability to retain much protein. Hence a bit increased intake of protein in small amounts is advisable.

The preferred source of protein is planting for this stage of life. Therefore, old people should also have a little higher intake of vitamin B6 for better immunity.


Possible’s Initiative


The vision behind the establishment of Possible is to make India healthy. Our founders, Megha & Vishnu, laid the foundation of this organization with a mission. To change the lives of at least 10 Million people for good forever.

It’s been 5 years & many ups and downs but we have successfully achieved 40,000+ happy customers. 1000’s of them overcame an existing disease like diabetes, thyroid, etc. 1000’s of them reached their fitness goals by reducing 10’s of kgs, 1000’s of parents have subscribed to our superfoods.

Our superfoods are scientifically designed & formulated to live up to the title of “Superfood.” As they come power-packed with several nutrients like protein, vitamins, minerals, etc.

Possible support for this brilliant initiative by the government. That we feel we are an unofficial ambassador of this National Nutrition Month. We are running several exciting challenges and quizzes on our social media handles to spread awareness. Follow us on Instagram & Facebook to take part and win exciting gifts.




Check out the range of Superfoods by Possible here:-


Let’s pledge today: “I WILL EAT RIGHT WITH EVERY BITE”