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 An Indian meal is incomplete without a tall glass of cold chaas or Dahi, isn’t it? This age old tradition of having chaas or dahi with the meal has a rich history and correlation with our health.   Such foods that are bacteria rich are known as “probiotics” or “Good Bacteria” which are known for their contribution to better gut health. In this article, we will take a slightly deeper look into how adding probiotics in your daily meals can help you stay healthier. 

What exactly are probiotics?

Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. You can find probiotics in supplements and some foods, like yogurt. Doctors often suggest people to add these good bacteria in daily diet.

Probiotics may contain a variety of microorganisms. The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium. Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii

What problems can probiotics help in?

A lot of research has shown several benefits of probiotics, especially for people with weak gut and digestion problem. Following is the list of illnesses and problems that probiotics can help in:

Gastrointestinal Conditions

  • Antibiotic-Associated diarrhoea
  • Clostridium difficile Infection
  • Constipation
  • Diarrhoea Caused by Cancer Treatment 
  • Diverticular Disease
  • Inflammatory Bowel Disease
  • Irritable Bowel Syndrome

Conditions Related to Allergy

  • Allergic Rhinitis (Hay Fever)
  • Asthma
  • Atopic Dermatitis
  • Prevention of Allergies

Other Conditions

  • Acne
  • Hepatic Encephalopathy
  • Upper Respiratory Infections
  • Urinary Tract Infections


As Indians, most of us consume our daily dose of probiotics in the form of curd and chaas. However, for the handful of people who do not like or cannot tolerate dairy products often face problems and fall short of probiotics in their bod. We have come up with a few ways in which everyone can include probiotics in their daily meals.

  1. Have curd/chaas/yogurt

As mentioned earlier, one of the most common and easy way is to have a tall glass of chaas with the main meals such as lunch or dinner. You can also have a cup of curd instead. It is best if the curd is fermented at home, since it consists of more bacteria’s. If making curd at home is not possible, you may buy it from the shop. Brands such as Amul sell traditional curd which is also rich in good bacteria.

If you do not like the taste of curd, you may try Epigamia Flavoured Greek Yogurt. They come in several flavours such as vanilla, mango, strawberry and so on.  Also note that flavoured yogurts often contain some amount of sugar, so it may be avoided by the weight watchers. As an alternative, you can try the plain Greek yogurt.

  • Dietary supplements

Some people may be intolerant to dairy products (aka Lactose intolerant), and hence, they must rely on dietary supplements to fulfil their daily need of probiotics and better gut health.  Supplements such as Uni-enzyme or Yakult can help you fulfil your daily probiotic requirements without having to ingest any dairy product.

  • Food Items

Certain food items, namely- Kimchi, sauerkraut, Tempeh, sour pickles, some types of cheese, miso, idli (and most other South Indian foods) , Green peas, are also great for gut health. All of these ingredients by themselves may not have enough amounts of probiotics that are needed for your body. Hence, you may need to club these foods with suitable probiotic supplement.


Fermented Yellow Dhokla


1 cup Rice

1 cup White Urad Dal (Whole)

1 cup Chana dal (Bengal Gram Dal)

2 tablespoons Curd (Dahi / Yogurt)

2 Green Chillies

1 inch Ginger

1/4 teaspoon Asafoetida (hing)

Red chilli powder, for sprinkling

1 tablespoon Cooking oil

Salt, to taste

Ingredients for seasoning

1 tablespoon Cooking oil

1 teaspoon Mustard seeds

1 teaspoon Sesame seeds (Til seeds)

5-6 Curry leaves , finely chopped

Coriander (Dhania) Leaves , for garnishing

Coriander (Dhania) Leaves , for garnishing


  1. Soak the rice and dals in 3 cups of water for 6 hours.
  2. Drain the water from the rice and the dal. Transfer to a tall jar of the mixer grinder and grind the soaked dal along with green chillies, ginger, and yogurt adding little water at time to make a thick batter.
  3. Transfer the dhokla batter into a large bowl, stir in the salt and allow the dholka batter to ferment for 8 hours or overnight.
  4. Generously grease the dhokla plates with oil all-round the sides and the base. Pour in the batter into the plates until it is half full. Sprinkle a little red chilli powder around the top of the dough.
  5. Place the dhokla plates in a steamer and steam for about 10 minutes on high heat, until the dhokla is cooked. When a greased knife inserted into the centre, it should come out clean.
  6. Heat oil in a small pan on medium heat; add the mustard seeds, sesame seeds and curry leaves and allow them to crackle and turn off heat.
  7. Drizzle the seasoning over the fermented Dhokla and garnish with coriander leaves.

Vitazia Wellness gives immense importance to the benefits of probiotics, and our experts will always find out different ways in which you can fulfill your probiotic requirements. Daily diet and meal plans will mandatory include chaas or some form of probiotic, which will help you feel much lighter after the meal. Contact Vitazia Wellness for more tips and advice on how to consume food mindfully.



Seed rotation or seed cycling is a safe and natural method of rotating certain seeds at different times of your menstrual cycle. There are four specific seeds that support hormone balance, namely, Flax, pumpkin, sesame, and sunflower seeds. These seeds provide various oils, vitamins, minerals, and phytoestrogens that help stimulate production, detoxification, and metabolism of estrogen and progesterone.

As a result, these seeds can help alleviate hormone related symptoms like acne, amenorrhea, heavy bleeding, insomnia, infertility, fatigue, cramps and irregular periods, pcos/pcod and so on. A lot of women around the world have used this therapy and it has most definitely proven to be effective and has several health benefits.  However, it is very important to understand how Seed cycling or seed rotation works and how to go about it. In this article, we will learn about the recommended procedure to follow, and its benefits.

Before we get onto the procedure, let’s take a brief look at what we are getting ourselves into! Are there any actual benefits of this innocent and simple method? Well, yes! Following are some of the conditions that adapting a seed rotation therapy can treat:

  • Irregular periods
  • Heavy flows
  • Terrible PMS (bloating, moods, pain, energy, headaches)
  • Fibroids
  • Endometriosis
  • Breast lumps
  • Thyroid Nodules
  • Fibrocystic and painful breasts
  • Low thyroid issues
  • Hair loss and brittle hair
  • Weight gain around the hip and thighs
  • Water retention
  • Cellulite

It can also help women in perimenopause and menopause experiencing:  

  • Hot flashes
  • Night Sweats
  • Fatigue
  • Mood swings


This practice can be used by anyone who is experiencing absent or irregular periods, anovulatory cycles, heavy flows, cramps, or PMS symptoms, as well as women looking to boost fertility or those going through perimenopause and menopause.


Day 1 of your menstrual cycle is the first day of your period. From day 1 – 14, the goal is to boost estrogen which builds up the uterine lining. This is called the Follicular Phase. Flax seeds and pumpkin seeds provide the nutrients (like lignans and zinc) needed to support estrogen production, as well as assist with excess estrogen clearance.

Day 15 – 28 is known as the Luteal Phase. Post-ovulation, the corpus luteum secretes progesterone which helps to thicken the uterine lining and prepare it for implantation. The high content of zinc in sesame seeds and vitamin E in sunflower seeds support progesterone production.

What seeds to consume and when

The technique is usually based on a 28 day cycle, which means that if your cycle is of 28 days, then the seed rotation will be based on two 14 day cycles.

For perimenomposal women, they can start at any day of choice, and rotate the seeds in every 2 weeks. However, menstruating women have different requirements. From day 1-14 more of estrogen is needed in order to build up the endometrium (Uterine lining). This is called a Follicular Phase. One must consume flaxseeds and Pumpkin seeds at the quantity of 1 tbsp per day. This will help in increasing the estrogen levels in the body.

Now begins the second part of the cycle, which is from da 15-28 this part is also known as the Luteal Phase.  The corpus luteum begins to release progesterone. This sex hormone will help thicken the uterine lining and prepare it for implantation. One is recommended to consume sesame seeds and sunflower seeds during this time. This is because the Zinc in sesame seeds and the Vitamins E in sunflower seeds will boost and naturally support the production of progesterone in the body.


The suggested ideal quantity is 1 tablespoon per seed.  You can have them as it is, or add them in your smoothies, oats, fruit bowl etc. The best time to have these seeds is during the morning time to maximise the benefits. However, if morning time seems inconvenient, you can also sprinkle the seeds over your salad or soup at lunch or dinner.


Having seeds just by themselves can be a little bit of a task, especially since they are not exactly the best tasting food. So we have come up with a few quick and easy recips that you can try at home. You may substitute or add other ingredients as per your needs. Also please note that if you find yourself allergic to any of these seeds, kindly seek a doctor’s advice before consuming them.

  1. Estrogen-boosting Crackers

Two tablespoons of flaxseed or pumpkin seeds per day have shown to help boost estrogen production. Pumpkin seeds are also known to be phytoestrogenic.

This can be equally valuable for menstruating women in the first part of the cycle (day 1 to 15, refer to the chart) as well as women going through peri- and menopause who would benefit from an estrogen boost.


1 cup almonds
1 cup flaxseed
1 cup pumpkin seeds
1 cup dried apples, roughly chopped
1 cup roasted coconut flakes
1 tablespoon apple cider vinegar
1 tablespoon curry powder
1 teaspoon sea salt


Soak almonds for 12 hours.

Soak flaxseed and pumpkin seeds in 3 cups of water for 2 hours.

Preheat the oven to 150F or the lowest temperature your oven allows. The trick to keeping the temperature low (ideally in the range of 120 to 150F) is to leave the oven door ajar. This will prevent the crackers from burning and will create air circulation to dry the crackers.

Strain all the excess water from the almonds and combine with all the remaining ingredients. Toss to mix them well.

Line the baking tray with parchment paper and spread the mixture evenly.

Bake for 6 hours or until fully dried. It’s recommended to check your crackers regularly using the thermometer to be sure they are getting dried but not burned. If the oven gets too hot, just open the oven door slightly wider. I use a metal tool (like a can opener) to keep the oven door ajar. The second batch will be easier to make as you will know how to keep the oven temperature in the 120-150F range.

These crackers store well for two weeks in an air-tight container.


These slightly sweet & nutty little treats leaves you feeling nourished & balanced. Enjoy 3-4 snack balls per day to get an adequate amount of seeds to reap the benefits of seed cycling.


½ cup almond, cashew, or peanut butter

3-4 Tbsp maple syrup

1 cup organic flax & pumpkin seed, raw & ground (menses → ovulation) 1:1 ratio or 1 cup organic sesame and sunflower seed, raw & ground (ovulation → menses) 1:1 ratio

½ cup dried fruit (cranberries, raisins, chopped dates, currants, etc.)

½ cup unsweetened medium shred coconut

½ cup brown rice cereal (ie. ‘rice krispies’)

Spices of your choice, to taste (ground cinnamon, cocoa powder, ground nutmeg, ginger powder, chopped crystallized ginger chunks, pure vanilla extract, etc.)


In a small mixing bowl, add nut/seed butter and maple syrup and stir well. Add spices of your choice, or leave it plain and enjoy the maple or honey flavour. Stir well.

Add ground seeds and stir to combine.

Gradually, add dried fruit, shredded coconut, and brown rice cereal and stir until evenly distributed.

Use your Tablespoon measure to scoop up mixture and form into balls.

Place in a glass container and store in the freezer for best texture.


Don’t Just Watch Your Calories – Watch Your Body Clock

Have you ever wondered why is it that your body gives you signals when you are hungry, sleepy, or tired etc.? Well, to feed your curiosity, it is because of a complex process called the “Biological Clock”.

We talk a lot about how the modern world takes us out of sync with our natural rhythms, and how they affect us in our life. Recently, there has been a surge of research into Biology of time and internal biological clocks.  We at Vitazia Wellness are now beginning to understand why the modern world seems to affect us in such a negative way. In this article we will explain how keeping a check on your biological clock can help you stay healthy and fit.

Most of the people believe that dieting or portion control is the only correct way to lose weight.  We have noticed a very common pattern in almost all  our clients that they were so good with restricting their calorie intake during the day, but in the late evening, they fell apart. It was ongoing grazing into the night…That’s what kept undermining them. They often thought they were binge eaters…but in reality, they were just really hungry and were just eating at wrong time.

It’s not just what you eat but when you eat it that counts when it comes to losing weight or being fit. Diet based on your own Body Clock aims to keep you in sync with your body’s circadian or natural rhythms. These are controlled by your in-built body clock and affect your sleeping patterns, metabolism, appetite and energy levels. By eating regularly, timing your meals to suit your body clock and getting the right balance of nutrients at each meal, you’ll work with the chemical reactions in your body that help regulate and control feelings of hunger and fullness.

What are circadian rhythms or biological clock and how do they work?

Circadian cycle or biological clock is one’s mental, behavioural and physical changes over a 24-hours cycle. The patterns are typically divided into two 12-hour periods, which are dictated by daytime and night time. During the day, you go about your job and family life, while in the evening you typically wind down from the day’s activities and go to sleep, which allows the body to recover from everything you did throughout the day.

Circadian rhythm work through complex chemical reactions in your body and cell interaction which help you function and stay active during the day; this also helps in understanding when it is time to wind down, and go to sleep.  Your 24 hour cycle is highly dependent on the amount of sunlight you are exposed to. For example, on a cloudy day, you might feel a little lethargic and lazy, this is because your body is tricked into thinking that it is night time and that you need rest.

How circadian rhythms affect weight loss

Late-night eating has a reputation for leading to weight gain, and the research on circadian rhythm has now given the insight as to why. From morning till mid-afternoon, our metabolism is optimal and the body is most efficient at burning calories. That’s why eating large meals in the evening when the body is winding down and getting ready for bed works against you and can lead to weight gain.

Dt. Shweta Nagar, Founder of Vitazia Wellness recently launched The Biological Clock based diet, an innovative science-based program that leverages the body clock’s natural circadian rhythm to help optimize metabolism and accelerate weight loss.

Members on this diet program focus on eating more calories during the morning and afternoon to take advantage of when their metabolism is highest, and fewer calories in the evening when metabolism tapers.

Rapid results divide the day into two segments, a 12-hour nourishment and a 12-hour rejuvenation period. During the nourishment period, members eat six times and choose from nutritionist designed meals. There is no much counting, extra cooking or meal prep and the daily menu is based upon well balanced nutrition for healthy weight loss. So, if u begin your 12-hour nourishment period at 8:00 AM you would end it at 8:00 PM, when the rejuvenation period begins. This rejuvenation period, which includes sleep, is a 12-hr window for your body to focus on “cleaning house” for repairing and regenerating your cells for the next day.

So, forget about these gadgets and smart apps that counts calories and footsteps. This exciting circadian rhythm science is now a new tool you can use to help your weight and improve your health!

Biological Clock and Weight Loss

If you are one of those people who are aware about the fitness trends, or are active on Social media, then you must know that all the experts suggest you to follow a “routine”. While this may seem like a very vague advice to some people, because they think that the body has natural capabilities to adapt to any sudden change. But the truth is that the body is at its most affective stage when a routine is followed.

Similarly, when you are trying to cut down on those extra calories, you will have to bear in mind that you will have to follow a very strict routine. Let us explain this to you more scientifically. Your body has a pattern or a clock, much like the real clock. That clock in our body has set everything according to your lifestyle habits, and internal functions. Hence, there is a particular time of the day when its digestive capabilities are most powerful, or mental state is most active at certain time etc.

Now the question is, how do we lose weight by following our biological clock?
The biological clock is fuelled by eating the right kind of food. Think about the number of meals, the quantity of meals and the gap between meals every day. Essentially, an average person of an average weight, will have 4-5 meals in a day, with balanced nutritional values. This is what keeps their entire biological clock functioning well, and thus boosts weight loss, and avoids bloating.

So what are you waiting for? Head over to Vitazia and get yourself a biological clock based diet plan, which is customised as per your body type and weight loss goal.

Changing Your Mind Set About Indian Food


How many of you have consulted nutritionists, dietitians or looked up online and found that following their diet plans are exceptionally difficult? Well, this is clearly because of the fancy use of ingredients that are not easily available or are super expensive.

Vitazia is here to save your day! We believe that diets do not have to be an expensive affair which requires you to buy exotic ingredients. We have one simple belief “Eat simple”. This being said, in this article, we will share a few tips on how our regular Indian food can be made much healthier and diet friendly.

Let us begin by telling you that Indian diet is extremely balanced, and has all the nutrients that our body needs. Starting from Pulses, rice, vegetables, grains, all of them have the necessary vitamins that the body needs.  So starting from breakfast to dinner, how do you plan a nice Indian food diet? We will have you 4 easy steps to up your diet game and still remain rooted to Indian food traditions.

  • Stay Local!

Stick to your staple food product like wheat and rice and do not replace them to the exotic ones just because few articles claim them as fattening. The food we have been eating from so many generations definitely has lots of benefits, which will help you stay healthy.

  • Stick to Natural protein supplements

Don’t replace the natural protein supplements with exorbitant supplements available in the market. Indian foods like nuts, legumes and dairy products with eggs and poultry for those who eat non veg are enough for our bodies daily protein requirement.

  • Seeds to the rescue

Use flaxseed, sunflower seeds, watermelon seeds, pumpkin seeds as a functional food over hormone pills

  • Probiotics for better health

A lot of Indian dishes are made with the base ingredient as curd or dahi, which is extremely beneficial for health. In addition, you can also consume a glass of buttermilk or a cup of Dahi with your lunch. Avoid having flavored yogurt, as they have added sugar.

For more details on how to practice a simple Indian food diet, contact Vitazia today!