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7 Best Indian Superfoods You Should Eat Every Day

The word "superfood" often brings to mind expensive imported items like acai berries, matcha, or quinoa. But the truth is, India has its own extraordinary superfoods — foods that have been used for thousands of years in Ayurveda and Indian cooking — that are far more powerful, far more affordable, and far more suited to our bodies and our climate. You probably already have most of these in your home right now. The question is — are you eating them every day? What Makes a Food a "Superfood"? A superfood is any food that delivers an exceptionally high concentration of nutrients, antioxidants, and health-promoting compounds relative to its caloric content. True superfoods do not just provide basic nutrition — they actively fight disease, reduce inflammation, strengthen immunity, and promote longevity. By this definition, India's traditional foods are among the most powerful superfoods on earth. 1. Turmeric (Haldi) — The Golden Healer Turmeric is arguably the sin...
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Complete Beginner's Guide to Running — Start from Zero


 

Running is one of the best exercises for weight loss, heart health, and mental wellbeing. But many beginners give up too soon because they start too fast or too hard. This guide will help you start running the right way — safely and effectively.

Benefits of Running

  • Burns a large number of calories quickly
  • Strengthens your heart and lungs
  • Improves mood and reduces depression
  • Builds stronger legs and core muscles
  • Improves sleep quality
  • Completely free — no equipment needed

Before You Start Running

  • Wear comfortable running shoes with good support
  • Wear loose, breathable clothing
  • Drink water before your run
  • Always warm up for 5 minutes first
  • Start in the morning when it is cooler

Week 1 to 2 — Walk and Run

Do not try to run continuously from day one. Instead, alternate between walking and running:

  • Walk for 2 minutes, then run slowly for 1 minute
  • Repeat this 6 to 8 times
  • Total time: 20 to 25 minutes
  • Do this 3 times per week

Week 3 to 4 — Increase Running Time

  • Walk for 1 minute, then run for 2 minutes
  • Repeat 6 to 8 times
  • Total time: 25 to 30 minutes
  • Do this 4 times per week

Week 5 to 6 — Run More

  • Walk for 1 minute, then run for 5 minutes
  • Repeat 4 to 5 times
  • Total time: 25 to 30 minutes
  • Do this 4 to 5 times per week

Week 7 to 8 — Run Continuously

By this point you should be able to run continuously for 20 to 30 minutes without stopping. This is a huge achievement for any beginner!

Important Running Tips

  • Run slowly — you should be able to hold a conversation while running
  • Land on the middle of your foot, not your heel
  • Keep your shoulders relaxed and arms at 90 degrees
  • Breathe through your nose and mouth together
  • Never skip your rest days — your body needs time to recover

After Your Run

  • Drink water immediately
  • Stretch your legs and calves for 5 minutes
  • Eat a light snack with protein within 30 minutes

Final Thoughts

Everyone starts as a beginner. The most important thing is to start and keep going. Within 8 weeks you will be running continuously and feeling stronger, healthier, and happier than ever before!

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