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Author Archives: Vitazia Wellness


Happiness at work is not a myth. 

Your employees really can be happy, healthy, and fulfilled in their professional lives.

While you may not need to hire a Chief Happiness Officer – yes, that’s an actual job — you can make tweaks to boost workplace happiness. Not only is a happy workplace a nicer atmosphere for everyone who enters, but it also makes productivity levels shoot through the roof.

Happy Employees are generally:

  1. More productive
  2. Better problem solvers
  3. Sick less often
  4. Equipped to deal with stress better


Your company culture is all about what you say, do, and work on every single day. It’s the “feel” of your office, so to speak. It’s how you treat one another, customers, and the community. The mission of your company is deeply entwined in your culture. By sticking to those mission words, you define your company culture. 

How to do it:

Give them their “why” – Help your employees focus on “why” your products and/or services are important. While they should know the features, it’s more motivating to understand how it can change others’ lives. 


We all want to be heard. That’s especially the case of employees. If an unhappy employee thinks their opinion won’t count, they’ll remain silent and nothing will change. Engage workers to get a better understanding of what’s happening within the company that’s of concern, working well, etc. 

 How to do it: 

Ask and engage – Regularly request input, opinions, and reviews. Follow-up with individuals who are unhappy and happy. Ask for feedback on how the workplace culture is impacting them positively or negatively.


Employees need to disengage from work during breaks and downtime. Leadership that embraces this aspect of a workplace culture generally have an easier time getting employees to follow suit. Doing so allows for creativity and productivity to flourish upon returning to work tasks. 

How to do it: 

Breaks should be a time to physically — and mentally — break away from work. Create a break room your employees actually retreat to during breaks. Add a mini library, fresh fruits, healthy snacks, and comfy chairs to unwind in.


Employees need to have a healthy work-life balance in order to feel refreshed and relaxed. Balancing work and play enables time for creative thinking and problem-solving that can’t always be done during structured work time. All of a person’s purpose shouldn’t be focused on work. 

How to do it:

Help them ignite their passions – Ask and encourage employees to find a passion outside of work and help them pursue it. Support employees with information about local activities. Bring in fliers for local events and classes and leave them in the break room.


When your wellness committees make it a priority to focus on employee health on a regular basis, happiness automatically jumps. When you feel well, your mood improves and you have energy to do the things you love with enthusiasm — inside and outside of work. 

How to do it:

Encourage nourishment and physical wellness- Provide healthy snacks and break areas that allow employees to bring their own healthy foods. Motivate them to start exercising, or arrange a morning exercise session at the office which is free of cost for all employees to attend.


Workplace wellness or corporate wellness is relatively new to the Indian markets; people are not aware of the process, the implications, investments, returns, and value. Most companies believe that organizing health camps is considered as a wellness program in itself.

In the midst of this confusion and lack of awareness, Vitazia Wellness aims to bring to you 5 key principles for workplace wellness.  We have thoroughly studied and recognised the issue and the scope before putting it into action! The 5 key points are as followed


We can never really have one fixed pattern or process that is valid for all companies.  It is of utmost importance that all the factors such as company size, budget, requirements, style of working, type of employees, and so on are taken into consideration before making an ideal plan.


In India, where wellness programs are still new to the market, it is extremely important to explain the employee what they are getting into. A lot of people are worried about the high investment they would have to make, or are in a dilemma whether such wellness program is really needed for them or not.  Communication has to be fluid, direct, and comfortable for all employees. 


It is a common practice to have annual health camps that include routine check-ups such as hypertension, sugar, dental health and so on. Seminars on different topics and training sessions are also common these days. While these are important, they don’t really benefit the employee or the company in the long run. We must start to focus on how to make wellness a part of everyone’s lifestyle, teaching people how to maintain a balance in their personal and professional life. It is about educating not only the employee, but also the employer.


Due to high stress levels, and poor lifestyle, mental health is hugely affected. And the most dangerous part is that people are not aware about their declining mental health. Wellness should be holistic, and should focus on both, mental and physical health equally.


Let’s be honest, we really cannot recommend a bunch of people to follow the same lifestyle! Hence, a successful corporate wellness program must be made after individual consolation. Vitazia Wellness believes in personalized and customized plan based on the requirement of each individual and member of the program. 

Chickpea and Vegetable Cutlet


  • Chickpeas, cooked- 1 large can
  • Mixed veggies- 1 cup (carrot, beans, corn)
  • Chili powder- 1 tsp
  • Ground Cumin- 1 tsp
  • Coriander powder- 1 tsp
  • All-purpose flour or gluten free flour- 2 tbsp
  • Salt- to taste
  • Cilantro, chopped- 2 handful
  • Lemon juice- 2 tsp

Other ingredients:

  • Oil- enough to shallow fry
  • Bread crumbs or gluten free flour


  • If you are using canned cooked chickpeas, drain the chickpeas and rinse under water.
  • Place the drained/rinsed chickpeas in a saucepan, add 1/4 cup and cook covered for 10 minutes till chickpeas has cooked well.
  • If you are using uncooked chickpeas, soak the chickpeas in water overnight.
  • The next day, cook it in pressure cooker or in a saucepan with enough water till the chickpeas has cooked well.
  • Drain the water, pat dry with kitchen paper towel, coarsely mash the chickpeas using a wooden spoon or in a food processor.
  • Don’t mash the chickpeas into a paste, it should be coarsely mashed.
  • To the coarsely mashed chickpeas, add mixed veggies.
  • Add chili powder, ground cumin, coriander powder, all purpose flour or gluten free flour, salt, cilantro and lemon juice, combine well.
  • If the mixture is too moist, add more flour till you can hold into round shape.
  • Make medium sized balls out of the ground chickpea mixture, flatten it between the palm of your hands.
  • Coat the cutlets evenly with bread crumbs or gluten free flour.
  • Place a frying pan over medium heat, add oil to it. Place the cutlets without crowding.
  • shallow fried the cutlets to golden in color.
  • If you prefer, you can deep fry it.
  • Serve the cutlets with tomato ketchup or wrap it in a pita bread or sandwich between breads.

Flax and Pumpkin Seeds

In continuation of our series of functional seeds, we have come up with this classic combination of seeds i.e.; Flax and pumpkin. The reason why we have clubbed them together is because of their similar health benefits. However, their appearance and taste are completely different from one another. In this blog we will discuss the various health benefits of consuming flax and pumpkin seeds. Especially for menstruating women, it can have innumerable benefits. 

Even though they are different seeds, we will discuss some benefits that are common to both.  This will help us understand its full nutritional value. Some common benefits are as follows:

  1. Rich in fatty acids

Both of these seeds are extremely rich in Omega 3 and omega 6 fatty acids, which is a boon for the non-meat eaters.  Omega 3 and 6 fatty acids are a crucial part of human cell membrane, and are responsible for the systematic functioning of the internal organs of the body. It increases what is called as “Good HDL cholesterol”. Apart from this, it is also known to improve mental health and efficiently fight problems such as anxiety, depression, and so on. A handful of these seeds on a daily basis will keep you happier and healthier!

  • Fibre rich

It is very important that our daily food intake has fibre rich foods, because they help in normalising bowl movements. Apart from that, a fibre rich diet can also help reduce cholesterol, control blood sugar levels and can also help achieve healthy weight.  Pumpkin and flax seeds in particular are a rich source of soluble as well as non-soluble fibre. Soluble fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. While non-soluble fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.

  • Hormonal balance

Hormonal balance is an integral part of a woman’s life; at all stages, a woman goes through major internal changes that can disturb the balance between the hormones. Even though hormonal imbalance does not have any direct relation or can cause any serious illness, but it can create a lot of discomfort in daily life. Beginning right from cramps, to irregular menstrual cycle, the complications are countless. It is recommended to have pumpkin and flax seeds during the Follicular Phase, sincethey contain phytoestrogens that help adapt to the body’s estrogen levels by increasing and decreasing estrogen levels where needed. Flax seeds contain lignans that bind to estrogen so it can be removed from the body. Pumpkin seeds are high in zinc which prepares the body for progesterone secretion in the next phase. Both are great sources of omega 3s which help to reduce inflammation.

If you would like to read more about hormonal balance and seed rotation, please click on the following link: https://www.vitaziawellness.com/seed-rotation-therapy/


No matter how many times we discuss the health benefits of Quinoa, people will not be motivated to eat until it tastes good. So, we thought, that today we should dedicate a blog to tasty Quinoa recipes that are easy to make at home. Follow this blog to understand how to cook quinoa for maximum taste and health benefit.

In this blog we will discuss the following recipes:

  1. Quinoa Kichdi
  2. Quinoa Cheela
  3. Quinoa Burger Tikki
  4. Quinoa and Soya Masala Roti



Ghee – 1 tblsp

Cumin Seeds – 1 tsp

Cinnamon – 1 small piece

Onion – 1 medium size chopped finely

Ginger Garlic Paste – 1 tsp

Tomato – 1 medium size chopped finely

Mixed Veggies – 2 cups chopped

Chilli Powder – 1 tsp

Coriander powder – 1 tsp

Cumin Powder – 1 tsp

Turmeric Powder – 1 tsp

Salt to taste

Split Yellow Moong Dal – ½ cup

Quinoa – 1 cup

Water – 4 cups


Heat ghee in a cooker, add cumin and cinnamon. Add onions, ginger garlic paste and sauté for 2 mins. Add in tomatoes and mix well, add all veggies and mix well, add all spice powders and salt and mix well, Add dal and water and mix well. Add quinoa and cook till it is soft.




Quinoa-1/2 cup

Besan/Chickpea flour– 2 tbsp

Palak/Spinach- handful or two (chopped)


Turmeric- 1/4 tsp

Asafoetida- 1/4 tsp

Ginger- 1/2 inch grated

Green Chillies– 1 chopped

Kashmiri Mirch-1/2 tsp

Tomato- 1 medium (chopped) optional

Capsicum -1/2 chopped

Onion– 1/2 medium chopped

Shallots– 4 / 1/2 medium sized onions

Salt- to taste

Water- ½ cup


To make Quinoa flour:

  1. Roast quinoa on a medium flame until the seeds lose all their moisture and become slightly crisp. Let it cool, and grind it in a food processor.  Let cool and store in a dry place.

To make Cheela:

  1. Chop ingredients as required. Keep aside.
  2. In blender take chickpea flour, Quinoa flour  add in shallots, salt, kashmiri chilli, cumin, turmeric, asafoetida and washed quinoa. Blend smoothly adding water.
  3. Take out in a bowl, mix chopped ingredients (tomato, capsicum, onion, green chillies spinach) along with grated ginger. Give a gentle mix.
  4. Heat a Pan and grease it. Take a ladle full of or two of batter and spread in circle. cook from both sides well.
  5. Serve hot with green chutney or tomato chutney.



Quinoa flour – 2 and 2/3 cups 

Eggs, beaten– 4 large 

Salt– 1/2 teaspoon 

Pepper- 1/4 teaspoon 

Chopped coriander – 2 Tablespoons

Small onion, finely chopped– 1/2 

Cloves garlic, finely chopped– 3 

Gluten free whole grain breadcrumbs OR dry poha powder – 3/4 cup 

Finely chopped carrot and zucchini– 1/2 cup 

Oil, plus more as needed– 1 Tablespoon 


Combine the quinoa flour , eggs, salt, and pepper in a large bowl. Stir in the coriander, onion, and garlic. Stir in the bread crumbs and chopped carrot/zucchini. Let the mixture sit for a few minutes so the crumbs absorb some of the moisture.

Make equal parts of the mixture, and heat a pan. Add a few drops of oil and shallow fry the patty.

Let cool, and consume them as is, or put in between whole wheat breads, roti, etc. 



Soya flour– ½ cup

Quinoa flour – 1 cup

Salt- to taste

Fresh Methi leaves– I cup

Oil– 2-3 tbsp

Spices (Turmeric, jeera, mirchi)- to taste

Whole wheat flour (For rolling) – as required


In a bowl mix together soya flour, quinoa flour, salt, spices, and methi leaves. Add little oil and water, and make dough.

Make equal parts roll into a roti, heat a flat pan and shallow fry the roti with 1 tbsp oil. Have as is, or with a vegetable sabji.