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Orchard Chicken Salad Lettuce Wraps

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High-Protein Chicken Salad

If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. For a packable lunch serve this chicken salad between 100% whole grain bread or sub lettuce leaves or a salad for a low carb option.


Active time: 15 min Total time: 15 min

Orchard Chicken Salad Lettuce Wraps

Ingredients

  • 1 lb (454 g) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
  • 1/2 medium (75g) red onion, diced
  • 1 medium (200g) apple, diced 
  • 1 cup (100g) grapes, quartered 
  • ½ cup (60g) slivered almonds
  • 2/3 cup (165g) plain 2% fat Greek yogurt 
  • 2 tbsp freshly squeezed lemon juice, or more to taste
  • 1/2 tsp garlic powder
  • Salt and pepper, to taste
  • 6 medium lettuce leaves

Directions

In a large bowl, combine shredded chicken, red onion, apple, grapes, almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.

Using a 3/4 cup measuring scoop, portion out the chicken salad, serving in lettuce leaves. 

Serves: 6 | Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 1 medium lettuce leaf

Nutrition (per serving): Calories: 257; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 75mg; Sodium: 333mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 10g; Protein: 28g

Nutrition Bonus: Potassium: 488mg; Iron: 5%; Vitamin C: 9%; Calcium: 7%

Original Published December 6, 2019; Updated February 2026

The post Orchard Chicken Salad Lettuce Wraps appeared first on MyFitnessPal Blog.

Paneer is for weight gain and tofu is for weight loss 😱

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Please note. Tofu and paneer has been interchanged. Paneer is for weight gain and tofu is for weight loss. Beetroot is not a starchy vegetable. Editing mistakes.

Whatever food it is, portion control is the key. Even the most healthiest foods can harm you if not taken in the right proportions.

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Sushruta Samhita Uttaratantra Chapter 41 Soşa Pratiṣedha (Treatment of Pulmonary Tuberculosis)


AIAPGET Points

        SHOSHA is also called as RAJAYAKSHMA because this disease had affected the king CHANDRA i.e. Moon God.

        KSHAYA, VEGA PRATIGHATA, AGHATA and VISHAMASANA are the four causes of SHOSHA.

        SHOSHA occurs when KAPHA PRADHANA DOSHAS obstruct RASAVAHA SROTAS. Or when the person is involved in ATI VYAVAYA. The events follow SARVA DHATU KSHAYA.

        SHADRUPA OF RAJAYAKSHMA – Bhaktadwesha, Jwara, Shwasa, Kasa, Shonita Darshana, Swarabheda.

        TRIRUPA of RAJAYAKSHMA – Jwara, Kasa and Raktagamana

        Causes / types of Shosha – due to – VYAVAYA, SHOKA, STHAVIRYA, VYAYAMA, ADHWA, UPAVASA, VRANA, URAH KSHATA

        In Rajayakshma – VIDARIGANDHADI / STHIRADI GHRTA (ghee prepared from milk of goat or sheep and herbs belonging to STHIRADI Varga) should be used for SNEHANA.

For More AIAPGET Points from this chapter and also for content and preparation, please join our SARATHI Program.

 

The 41st chapter of Uttaratantra of Sushruta Samhita is named as Soşa Pratiṣedha Adhyaya. This chapter deals with the Treatment of Pulmonary Tuberculosis.  

अथातः शोषप्रतिषेधं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Soşa pratişedha – treatment of Sosa (consumption – pthisis / pulmonary tuberculosis); as revealed by the venerable Dhañvañtari.

Roga svabhāva – nature of the disease

अनेकरोगानुगतो बहुरोगपुरोगमः |
दुर्विज्ञेयो दुर्निवारः शोषो व्याधिर्महाबलः ||३||

Sosa is a powerful disease which has the below mentioned features –

        it is followed by many diseases,

        it precedes many diseases,

        it is difficult to understand or diagnose and

        it is difficult to cure

संशोषणाद्रसादीनां शोष इत्यभिधीयते |
क्रियाक्षयकरत्वाच्च क्षय इत्युच्यते पुनः ||४||
राज्ञश्चन्द्रमसो यस्मादभूदेष किलामयः |
तस्मात्तं राजयक्ष्मेति केचिदाहुः पुनर्जनाः ||५||

Sosa means ‘to dry up’. Since this disease dries up or decreases Rasa and other tissues, it is called Sosa.

This disease is also called Ksaya because it causes loss of treatment. Some people call this disease as Rajayaksma because this disease had affected the king Candra i.e. moon god.

स व्यस्तैर्जायते दोषैरिति केचिद्वदन्ति हि |
एकादशानामेकस्मिन् सान्निध्यात्तन्त्रयुक्तितः ||६||
क्रियाणामविभागेन प्रागेकोत्पादनेन च |
एक एव मतः शोषः सन्निपातात्मको ह्यतः ||७||
उद्रेकात्तत्र लिङ्गानि दोषाणां निपतन्ति हि |

According to some scholars, this disease arises separately from each dosha.

Sosa is of only one kind and it is produced by the combination of all the three doshas, due to the below mentioned reasons –

        the eleven diseases exist together in this disease,

        there is no difference in their treatment and

        this disease has been born alone long back

The symptoms of this disease develop in accordance with the predominance of doshas.

Nidāna – causes

क्षयाद्वेगप्रतीघातादाघाताद्विषमाशनात् ||८||
जायते कुपितैर्दोषैर्व्याप्तदेहस्य देहिनः |९|

Below mentioned are the four causes of Sosa –

        Ksaya – loss / decrease of tissues due to various causes,

        Vega Pratighata – suppression of bodily urges,

        Aghata – injury and

        Visamasana – ingestion of unhealthy foods

Due to these four causes, Sosa arises from the aggravation of doshas and occupies the entire body of the living beings.

कफप्रधानैर्दोषैर्हि रुद्धेषु रसवर्त्मसु ||९||
अतिव्यवायिनो वाऽपि क्षीणे रेतस्यनन्तरम् |
क्षीयन्ते धातवः सर्वे ततः शुष्यति मानवः ||१०||

This disease occurs when doshas predominant with kapha causes obstruction of channels of rasa (plasma). Or, the disease arises in persons who indulge in too much copulation. In these persons, all dhatus i.e. tissues undergo depletion after the semen gets depleted. As a result, the person becomes dry and emaciated.

Rūpa – clinical features

भक्तद्वेषो ज्वरः श्वासः कासः शोणितदर्शनम् |
स्वरभेदश्च जायेत षड्रूपे राजयक्ष्मणि ||११||

The six symptoms of Rajayaksma (first classification) –

        Aversion of food,

        Fever,

        Dyspnoea,

        Cough,

        Appearance of blood in sputum and

        Change or loss of voice

स्वरभेदोऽनिलाञ्छूलं संलोचश्चांसपार्श्वयोः |
ज्वरो दाहोऽतिसारश्च पित्ताद्रक्तस्य चागमः ||१२||
शिरसः परिपूर्णत्वमभक्तच्छन्द एव च |
कासः कण्ठस्य चोद्ध्वंसो विज्ञेयः कफकोपतः ||१३||

Dosha predominance (aggravation) in Rajayaksma Related Symptoms
Vata Change or loss of voice,

Constriction of shoulders and flanks

Pain all over the body

Pitta Fever,

Burning sensation,

Diarrhoea and

Blood coming out / bleeding

Kapha Feeling of fullness of the head,

Lack of desire for food,

Cough and

Loss of function of the throat / loss of voice (hoarseness)

एकादशभिरेभिर्वा षड्भिर्वाऽपि समन्वितम् |
(कासातीसारपार्श्वार्तिस्वरभेदारुचिज्वरैः ||१४||
त्रिभिर्वा पीडितं लिङ्गैर्ज्वरकासासृगामयैः) |
जह्याच्छोषार्दितं जन्तुमिच्छन् सुविपुलं यशः ||१५||

The patient of Sosa may have either these eleven symptoms or six symptoms (cough, diarrhoea, pain in flanks, change of voice, anorexia and fever) or three symptoms (fever, cough and expectoration of blood). Immaterial of how many symptoms the patient of Sosa has, the physician desirous of earning an un-tinted reputation should refuse (should not treat) such a patient.

व्यवायशोकस्थाविर्यव्यायामाध्वोपवासतः |
व्रणोरःक्षतपीडाभ्यां शोषनन्ये वदन्ति हि ||१६||

According to some other scholars, Sosa is produced due to the below mentioned causes –

        indulgence in too much copulation and grief,

        senility – old age,

        excessive physical activities,

        walking long distances,

        too much fasting,

        wounds and ulcers and

        chest / lung injury

व्यवायशोकस्थाविर्यव्यायामाध्वोपवासतः |
व्रणोरःक्षतपीडाभ्यां शोषनन्ये वदन्ति हि ||१६||

Vyavaya Soși is a person who gets emaciated by excess of copulation. Such a person suffers from –

        symptoms of decrease / loss of semen,

        yellowish-white colour of the body and

        tissues undergo decrease in preceding order

प्रध्यानशीलः स्रस्ताङ्गः शोकशोष्यपि तादृशः |
विना शुक्रक्षयकृतैर्विकारैरभिलक्षितः ||१८||

Soka Soşi is a person who is emaciated by grief.

A person suffering from this condition presents with the below mentioned features –

        seen to be grief stricken always,

        has debility of the body,

        has features of loss of semen in spite of not actually having loss / decrease of semen

जराशोषी कृशो मन्दवीर्यबुद्धिबलेन्द्रियः |
कम्पनोऽरुचिमान् भिन्नकांस्यपात्रहतस्वरः(नः) ||१९||
ष्ठीवति श्लेष्मणा हीनं गौरवारुचिपीडितः |
सम्प्रस्रुतास्यनासाक्षः सुप्तरूक्षमलच्छविः ||२०||

Jara Sosi is a person who has been emaciated due to old age.

Features of a person suffering from this condition are as below mentioned –

        emaciation,

        decrease in valour, intelligence, strength of the body and sense organs,

        shaking of body parts,

        loss of taste / appetite and

        broken voice resembling the sound of bronze bells,

        expectoration / spit devoid of sputum,

        heaviness of the body and

        loss of taste,

        elimination of more fluids from mouth, nose and eyes,

        loss of tactile sensation and

        dirty complexion

अध्वप्रशोषी स्रस्ताङ्गः सम्भृष्टपरुषच्छविः |
प्रसुप्तगात्रावयवः शुष्कक्लोमगलाननः ||२१||

Adhva Sosi is a person who is emaciated due to excessive walking. Such a person presents with below mentioned features –

        weakness of the body,

        dry and lustreless complexion,

        absence of sensation in the body parts and

        dryness of palate, throat and face

व्यायामशोषी भूयिष्ठमेभिरेव समन्वितः |
उरःक्षतकृतैर्लिङ्गैः संयुक्तश्च क्षताद्विना ||२२||

Vyayama Sosi is a person who is emaciated by excess physical exercises. The person presents with the same features as described above but to a greater degree. Along with it there are symptoms of injury to the chest, in spite of the person not actually having chest injury.

रक्तक्षयाद्वेदनाभिस्तथैवाहारयन्त्रणात् |
व्रणितस्य भवेच्छोषः स चासाध्यतमः स्मृतः ||२३||

Vrana Soşi is a condition wherein the person is emaciated due to wounds. This condition develops in wounded persons due to loss of blood, excessive pain and control of food. This condition is very difficult to cure.

व्यायामभाराध्ययनैरभिघातातिमैथुनैः |
कर्मणा चाप्युरस्येन वक्षो यस्य विदारितम् |
तस्योरसि क्षते रक्तं पूयः श्लेष्मा च गच्छति ||२४||
कासमानश्छर्दयेच्च पीतरक्तासितारुणम् |
सन्तप्तवक्षाः सोऽत्यर्थं दूयनात्परिताम्यति ||२५||
दुर्गन्धवदनोच्छ्वासो भिन्नवर्णस्वरो नरः |२६|

Urakṣata śoşa –

Causes – Persons regularly indulged in the below mentioned activities would be victims of Sosa caused due to Uraksata (chest injury) –

        indulgence in excessive physical activities,

        lifting heavy weights,

        walking long distances,

        studying / reading in high pitch voice, loudly, for long periods

        injury (to the chest),

        excessive copulation and

        all actions / activities to be done by (involving) the chest,

Pathogenesis – When the person is indulged in the above said activities regularly and for long periods, the chest (lungs) get torn (wounded).

Symptoms –

Blood, pus and kapha (sputum, phlegm) begin to come out from the chest wound, after coughing or vomiting. They are either yellow, red, white or mild red in colour.

The person will also experience –

        great suffering in the chest,

        delusion (loss of consciousness),

        foul smell in the mouth and breath,

        loss of colour and complexion and

        loss of voice

केषाञ्चिदेवं शोषो हि कारणैर्भेदमागतः ||२६||
न तत्र दोषलिङ्गानां समस्तानां निपातनम् |
क्षया एव हि ते ज्ञेयाः प्रत्येकं धातुसञ्ज्ञिताः ||२७||
चिकित्सितं तु तेषां हि प्रागुक्तं धातुसङ्क्षये ||२८||

According to the opinion of some scholars, Sosa is classified into many kinds due to these causes. But it is not so. The reason is that the symptoms of all the three doshas are not seen together in these kinds of Sosa. They should be understood as occurring due to loss / decrease of tissues only. Their treatment has already been described under the heading dhatu ksaya – in sutrasthana section, chapter 15.

Yakşma pūrvarüpa – premonitory symptoms of pthisis

श्वासाङ्गसादकफसंस्रवतालुशोषच्छर्द्यग्निसादमदपीनसपाण्डुनिद्राः |
शोषे भविष्यति भवन्ति स चापि जन्तुः शुक्लेक्षणो भवति मांसपरो रिरंसुः ||२९||
स्वप्नेषु काकशुकशल्लकिनीलकण्ठगृध्रास्तथैव कपयः कृकलासकाश्च |
तं वाहयन्ति स नदीर्विजलाश्च पश्येच्छुष्कांस्तरून् पवनधूमदवार्दितांश्च ||३०||

Below mentioned are the premonitory symptoms of the disease (these symptoms appear even before the onset of the future disease) –

        Dyspnoea,

        Weakness of the body,

        Elimination of kapha in great quantities from the nose, mouth etc.,

        Dryness of the palate,

        Vomiting,

        Weakness of digestive fire,

        Toxaemia,

        Rhinitis,

        Anaemia,

        Excessive sleep and

        Whiteness of the eye

Other symptoms –

        the patient develops desire to eat meat and

        to indulge in copulation,

        sees himself being carried by crows, parrots, porcupine, peacock, eagle, monkey and chameleon in his dreams, and also

        sees in his dreams rivers devoid of water, trees without leaves, and space around him full of breeze, smoke and forest fire

महाशनं क्षीयमाणमतीसारनिपीडितम् |
शूनमुष्कोदरं चैव यक्ष्मिणं परिवर्जयेत् ||३१||
उपाचरेदात्मवन्तं दीप्ताग्निमकृशं नवम् |३२|

Patient of Yaksma should be rejected when he presents with the below mentioned features –

        eats too much food, yet gets emaciated (becomes thin),

        suffers from diarrhoea,

        has swelling of scrotum and abdomen

Person of Yaksma with below mentioned features shall be treated –

        is self controlled,

        has good (keen) digestive fire,

        is not emaciated and

        has disease of recent origin (disease is recently manifested)

Cikitsā – treatment

स्थिरादिवर्गसिद्धेन घृतेनाजाविकेन च ||३२||
स्निग्धस्य मृदु कर्तव्यमूर्ध्वं चाधश्च शोधनम् |
आस्थापनं तथा कार्यं शिरसश्च विरेचनम् ||३३||

Oleation should be done at first. For this, ghee prepared from milk of goat or sheep and herbs belonging to Sthiradi Varga (Vidarigandhadi Gana group) should be used.

After oleation, purification of the body should be done in both upward and downward directions i.e. both vamana and virecana should be administered in mild forms.

Similarly, decoction enema and purgation to the head should also be administered.

यवगोधूमशालींश्च रसैर्भुञ्जीत शोधितः |
दृढेऽग्नौ बृंहयेच्चापि निवृत्तोपद्रवं नरम् ||३४||

The person may take food prepared from yava, godhuma and sali along with meat soup after his body has been properly purified. He should be given stoutening therapies once the digestive fire becomes stable and the complications are relieved.

व्यवायशोषिणं प्रायो भजन्ते वातजा गदाः |
बृंहणीयो विधिस्तस्मै हितः स्निग्धोऽनिलापहः ||३५||

The diseases produced by vata generally would affect a person who is emaciated due to excessive indulgence in copulation. Stoutening therapies, oleation therapy and vata mitigating therapies are beneficial for such persons and should be administered.

काकानुलूकान्नकुलान् बिडालान् गण्डूपदान् व्यालबिलेशयाखून् |
गृध्रांश्च दद्याद्विविधैः प्रवादैः ससैन्धवान् सर्षपतैलभृष्टान् ||३६||
देयानि मांसानि च जाङ्गलानि मुद्गाढकीसूपरसाश्च हृद्याः |
खरोष्ट्रनागाश्वतराश्वजानि देयानि मांसानि सुकल्पितानि ||३७||
मांसोपदंशांश्च पिबेदरिष्टान् मार्द्वीकयुक्तान् मदिराश्च सेव्याः |
अर्कामृताक्षारजलोषितेभ्यः कृत्वा यवेभ्यो विविधांश्च भक्ष्यान् ||३८||
खादेत्, पिबेत् सर्पिरजाविकं वा कृशो यवाग्वा सह भक्तकाले |
सर्पिर्मधुभ्यां त्रिकटु प्रलिह्याच्चव्याविडङ्गोपहितं क्षयार्तः ||३९||

Different kinds of foods should be prepared from meat of crow, owl, mongoose, cat, earthworm, wild animals, animals living in burrows, rat, eagle or meat of animals living in arid regions. They should be prepared by adding saindhava lavana and fried in sarsapa taila (mustard oil). These meats should be given to the patient for eating.

Below mentioned foods also should be given –

        soup of mudga and adhaki,

        meat soup which is pleasing and nourishing,

        meat of donkey, camel, elephant, mule or horse cooked well and prepared in different menu

        aristas i.e. fermented decoctions such as mardvika and madira shall be given for drinking,

        eatables of many kinds prepared with yava soaked in decoction of arka, amrta and yavaksara

Yavagu – thick gruel should be added with ghee of goat or sheep and consumed at the meal time by the emaciated person.

Likewise, powder of Trikatu, Cavya and Vidanga should be mixed with ghee and honey. The person suffering from consumption has to lick this recipe.

मांसादमांसेषु घृतं च सिद्धं शोषापहं क्षौद्रकणासमेतम् |
द्राक्षासितामागधिकावलेहः सक्षौद्रतैलः क्षयरोगघाती ||४०||

Sosa is cured by consuming medicated ghee prepared from meat of carnivorous animals added with honey and Pippali.

Similarly, confection prepared with Draksa, Sita, Magadhika, Madhu and Taila, when consumed, cures consumption.

घृतेन चाजेन समाक्षिकेण तुरङ्गगन्धातिलमाषचूर्णम् |
सिताश्वगन्धामगधोद्भवानां चूर्णं घृतक्षौद्रयुतं प्रलिह्यात् ||४१||

The powder of Asvagandha, Tila and Masa should be prepared. This powder should be consumed mixed with goat’s ghee and honey.

Alternatively, powder of Sita (sugar), Asvagandha and Magadha should be licked mixed with honey and ghee.

क्षीरं पिबेद्वाऽप्यथ वाजिगन्धाविपक्वमेवं लभतेऽङ्गपुष्टिम् |
तदुत्थितं क्षीरघृतं सिताढ्यं प्रातः पिबेद्वाऽपि पयोनुपानम् ||४२||

Alternatively, milk boiled and processed with Asvagandha may be consumed. Ghee prepared from the milk boiled with Asvagandha should be consumed, added with more quantity of sugar. Milk should be taken as an after-drink.

उत्सादने चापि तुरङ्गगन्धा योज्या यवाश्चैव पुनर्नवे च |
कृत्स्ने वृषे तत्कुसुमैश्च सिद्धं सर्पिः पिबेत्क्षौद्रयुतं हिताशी ||४३||
यक्ष्माणमेतत् प्रबलं च कासं श्वासं च हन्यादपि पाण्डुतां च |४४|

Powder prepared from Asvagandha, Yava and two kinds of Punarnava should be used even for massaging the body.

Medicated ghee should be prepared with a full plant of Vrsa (Vasa), along with its flowers. This ghee, when consumed cures even severe cases of consumption, cough, dyspnoea and anaemia.

शकृद्रसा गोश्वगजाव्यजानां क्वाथा मिताश्चापि तथैव भागैः ||४४||
मूर्वाहरिद्राखदिरद्रुमाणां क्षीरस्य भागस्त्वपरो घृतस्य |
भागान् दशैतान् विपचेद्विधिज्ञो दत्त्वा त्रिवर्गं मधुरं च कृत्स्नम् ||४५||
कटुत्रिकं चैव सभद्रदारु घृतोत्तमं यक्ष्मनिवारणाय |४६|

Below mentioned set of ingredients should be cooked together in the usual way and medicated ghee should be prepared –

        one part each of – juice of fresh dung of – cow, horse, elephant, sheep and goat

        one part each of – decoction of murva, haridra and khadira,

        one part each of – milk and ghee (all together make ten parts) and added with

        paste / powder of Triphala, herbs belonging to madhura gana (sweet group – kakolyadi gana group), Katutrika and Bhadradaru

When consumed, this ghee cures consumption.

Dasamulādi ghṛta

द्वे पञ्चमूल्यौ वरुणं करञ्जं भल्लातकं बिल्वपुनर्नवे च ||४६||
यवान् कुलत्थान् बदराणि भार्गीं पाठां हुताशं समहीकदम्बम् |
कृत्वा कषायं विपचेद्धि तस्य षड्भिर्हि पात्रैर्घृतपात्रमेकम् ||४७||
व्योषं महावृक्षपयोऽभयां च चव्यं सुराख्यं लवणोत्तमं च |
एतद्धि शोषं जठराणि चैव हन्यात् प्रमेहांश्च सहानिलेन ||४८||

Decoction should be prepared from the below mentioned ingredients –

        Herbs of Mahat and Laghu Pancamula,

        Varuna,

        Karanja,

        Bhallataka,

        Bilva,

        Two kinds of Punarnava,

        Yava,

        Kulattha,

        Badara,

        Bharngi,

        Patha,

        Citraka and

        Mahikadamba

Six patra or adhaka (15.36kg) of this decoction is taken. To this, one patra / adhaka (2.56kg) of ghee is added.

Also is added the paste of the below mentioned ingredients –

        Vyosa,

        Milky sap of Mahavrksa (Snuhi),

        Abhaya,

        Cavya,

        Surakhya (Devadaru) and

        Lavanottama – Saindhava lavana

All these are cooked together and medicated ghee is prepared.

Benefits – When consumed, this ghee cures consumption, enlargement of abdomen and all kinds of Prameha, including Vataja type of Prameha.

गोश्वाव्यजेभैणखरोष्ट्रजातैः शकृद्रसक्षीररसक्षतोत्थैः |
द्राक्षाश्वगन्धामगधासिताभिः सिद्धं घृतं यक्ष्मविकारहारि ||४९||

Medicated ghee is prepared with below mentioned group of ingredients –

        juice of fresh dung of cow, horse, sheep, goat, elephant, deer, donkey and camel added with

        milk,

        meat soup and

        blood and paste of

        drāksā, aśvagañdhā, māgadha and sita

When consumed, this ghee cures consumption and its complications.

Elādi ghrta

एलाजमोदामलकाभयाक्षगायत्र्यरिष्टासनशालसारान् |
विडङ्गभल्लातकचित्रकोग्राकटुत्रिकाम्भोदसुराष्ट्रजांश्च ||५०||
पक्त्वा जले तेन पचेद्धि सर्पिस्तस्मिन् सुसिद्धे त्ववतारिते च |
त्रिंशत्पलान्यत्र सितोपलाया दत्त्वा तुगाक्षीरिपलानि षट् च ||५१||
प्रस्थे घृतस्य द्विगुणं च दद्यात् क्षौद्रं ततो मन्थहतं विदध्यात् |
पलं पलं प्रातरतः प्रलिह्य पश्चात् पिबेत् क्षीरमतन्द्रितश्च ||५२||
एतद्धि मेध्यं परमं पवित्रं चक्षुष्यमायुष्यमथो यशस्यम् |
यक्ष्माणमाशु व्यपहन्ति चैतत् पाण्ड्वामयं चैव भगन्दरं च ||५३||
श्वासं च हन्ति स्वरभेदकासहृत्प्लीहगुल्मग्रहणीगदांश्च |
न चात्र किञ्चित् परिवर्जनीयं रसायनं चैतदुपास्यमानम् ||५४||

Below mentioned ingredients are boiled in water, and the decoction is prepared –

        Ela,

        Ajamoda,

        Amalaka,

        Abhaya,

        Aksa,

        Gayatri,

        Arista,

        Asana,

        Salasara,

        Vidanga,

        Bhallataka,

        Citraka,

        Ugra,

        Katutrika,

        Ambhoda and

        Surastraja

The decoction is reduced to one-fourth quantity and filtered.

Below mentioned are added to this decoction, and churned well with the help of a churner –

        thirty pala (1200 gm) – of Sitopala and

        six pala (180 gm) – of Tugaksiri

To this, the below mentioned are added, processed and medicated ghee is prepared –

        one prastha (640 gm) – of ghee and

        two prastha (1280 gm) – of honey

Daily, one pala (40 gm) of this ghee should be consumed in the morning. After this, one should drink milk.

Benefits –

This ghee increases intelligence.

It is sacred.

It is good for the eyes / vision, life-span and reputation.

It cures – consumption, anaemia and fistula in anus quickly.

It also cures the below mentioned conditions –

        dyspnoea,

        hoarseness of voice,

        cough,

        heart diseases,

        enlargement of spleen,

        abdominal tumour and

        duodenal disease

Nothing is needed to be avoided while consuming this recipe. When it is used habitually, it acts as a rejuvenator.

प्लीहोदरोक्तं विहितं च सर्पिस्त्रीण्येव चान्यानि हितानि चात्र |
उपद्रवांश्च स्वरवैकृतादीन् जयेद्यथास्वं प्रसमीक्ष्य शास्त्रम् ||५५||

The medicated ghee by name Satpala Ghrta prescribed in the treatment of Plihodara – spleen enlargement and the other three Ghrtas mentioned in chikitsa sthana, chapter 14 are beneficial in the treatment of this disease also.

The methods of treatment mentioned in the texts should be adopted to cure the complications such as hoarseness etc.

अजाशकृन्मूत्रपयोघृतासृङ्मांसालयानि प्रतिसेवमानः |
स्नानादिनानाविधिना जहाति मासादशेषं नियमेन शोषम् ||५६||

One would get cured completely of consumption if he habitually practices the below mentioned –

        he should use the excreta, urine, milk, ghee, blood and meat of goats,

        he should reside in the pen of these animals and

        take bath in the solution of their (goat) products i.e. urine, excreta etc.

रसोनयोगं विधिवत् क्षयार्तः क्षीरेण वा नागबलाप्रयोगम् |
सेवेत वा मागधिकाविधानं तथोपयोगं जतुनोऽश्मजस्य ||५७||

The patients suffering from consumption should use the below mentioned recipes according to the procedure –

        milk cooked with garlic or

        formulae of Nagabala and

        Vardhamana Pippali or

        Silajatu Yoga

शोकं स्त्रियं क्रोधमसूयनं च त्यजे दुदारान् विषयान् भजेत |
वैद्यान् द्विजातींस्त्रिदशान् गुरूंश्च वाचश्च पुण्याः शृणुयाद्द्विजेभ्यः ||५८||

The patient should avoid the below mentioned –

        grief,

        copulation,

        anger and

        jealousy

He should regularly do (practice) the below mentioned –

        cultivate benevolent activities,

        worship physicians,

        worship twice born, Gods, preceptors and

        listen to the sacred words of the Brahmanas

इति श्री सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रे (तृतीयोऽध्यायः,आदित) एकचत्वारिंशोऽध्यायः।।४१।।

Thus ends the forty first chapter by name Soşa Pratiședha in Uttara Sthana of Suśruta Samhita.

Let’s plan for when things go sideways [Nerd Fitness Challenge]

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So far in the Challenge, you’ve:

  • Identified what usually trips you up
  • Picked a starting plan

Now we make sure that plan survives real life.

In the video below, I walk you through building your Dial Mode – a simple backup plan for the days when time, energy, or motivation are low.

We want to be able to answer:

If that happens…then I’ll do this instead.

A few examples you’ll see in the video:

  • Shortened workouts that still hit the basics
  • Movement snacks on chaotic days
  • Go-to backup meals you can rely on

 

Dial Mode isn’t something you use because you’re “failing”.

It’s how you stay in the routine and actually get long-term results.

Your action step

Fill out Section 3: Dial Mode on the worksheet.

Pick one or two common pitfalls and write an if/then plan for each. 💪

Next, we’ll talk about how to track progress and evaluate what’s working so you don’t have to question “Am I getting the results I should?”

I’d love to hear from you, what Dial Mode options are you setting up for yourself?

– Matt

Post Pregnancy weight loss (lose 10 kgs) in Hindi | Flat belly

43



It is Difficult to lose weight after Pregnancy. But today in this Video, I will tell you effective and easy Post Pregnancy Weight loss tips at home.

This Video Includes
✅ Post Pregnancy Weight loss Diet
✅ After Pregnancy Weight loss Exercises
✅ Weight loss Tips at home
✅ Lifestyle tips for Post Pregnancy Weight loss

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👇Recommended Supplements👇
Krill Oil: https://palaknotes.com/collections/supplements/products/antarctica-krill-oil

ADK: https://palaknotes.com/collections/supplements/products/vitamin-adk

Vitamin B12: https://palaknotes.com/collections/supplements/products/vitamin-b12

———————————————————————————————–
Chapters:
0:00- Introduction
0:17- Reason of Postpartum Depression
0:40- Weight Loss Biggest Challenge
0:51- Tips for weight loss after Pregnancy
1:05- Tip no.1
1:54- Tip no.2
2:49- Tip no.3
3:27- Tip no.4
3:49- Conclusion
——————————————————————————————————-

ABOUT ME – I am a German Supplement Advisor. Through PALAK NOTES I help people to lead a disease – free healthy happy life with ancient knowledge and modern technology tools.

Stay connected with us!
► Subscribe to Palak Notes : https://youtube.com/channel/UC9FmSTPV…
► Like us on Facebook: https://facebook.com/palaknotes
► Follow us on Instagram: https://www.instagram.com/palaknotes/

Good luck!💪❤️
——————————————————————————————
DISCLAIMER: All content in this video and description including: information, opinions, content, references and links is for informational purposes only. We always try to keep our channel and its content updated but we cannot guarantee it. All opinions expressed here are our own and we are not compensated by any brand, advertiser, PR representative or affiliate for the same unless explicitly stated in our videos and/or description box. We never try to push products on anyone but we do make recommendations based on our personal

—————————————————————————————–
#palaknotes #postpartumweightloss #postpregnancydiet #postpregnancydietplan #weightlossafterpregnancy #postdeliveryweightloss

source

March Cooking Challenge


March Cooking Challenge

Join my March Cooking Challenge for a chance to win a $100 Amazon gift card!

A plate of hamburger stroganoff over noodles with text about a March cooking challenge to win a $100 Amazon gift card.

March Cooking Challenge Recipe: Hamburger Stroganoff

All you have to do:

  1. Cook the Challenge Recipe & Leave a Review. Simply make the above challenge recipe anytime during this month, and leave a review on the recipe post on the Well Plated website. Be sure to leave your review before 5:00 p.m. EST on the last day of the month. By leaving a review, you are automatically entered into the challenge.
  1. For 1 Bonus Entry: Post on Social Media. For one additional bonus entry, share a photo of your creation on Instagram, Facebook (try our Well Plated Community Facebook group!), or TikTok with the hashtag #wellplatedcookingchallenge. (You must use the hashtag for me to be able to see it.)

Curious about the Cooking Challenge? Learn more here!

Frequently Asked Questions

What is the Well Plated Monthly Cooking Challenge?

It’s a meaningful way for me to connect with you, see what you are making, and inspire all of us to try something new! Each month, I’ll select a challenge recipe and encourage you to roll up your sleeves, try it, and leave a review. The point is to learn, have fun, and of course to eat delicious food.

What is the Prize?

A $100 Amazon gift card, which will be sent via email.

How Will I Be Notified If I Win?

We will send an email to the address you include with your review. You will have 48 hours to respond, after which a new winner will be selected.

What’s the Fine Print?

I am sorry, but only those age 18 or older and living in the U.S. can receive the prize. (See the full list of giveaway rules here.)

Join the Well Plated Monthly Challenge

At the beginning of every month, I publish a new Monthly Cooking Challenge recipe for chance to win a prize. By subscribing below, you’ll receive a welcome email detailing the monthly challenges and join our email list. You can unsubscribe anytime.

A Simple Guide on What to Eat Before and After a Workout

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Smiling man in blue workout shirt eating protein bar while sitting on gym bench after exercise

What you should eat before and after a workout is one of the most hotly debated topics in fitness. Some influencers swear by fasted exercise, claiming that skipping pre-workout fuel leads to better fat burn and metabolic benefits. Others argue that pairing carbohydrates with a bit of protein is the key to getting more out of every sweat session. So, who’s actually right?

The science is. Research consistently shows that fueling your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we’ll break down why pre- and post-workout nutrition matters. Plus, we’ll share practical examples of what to eat before and after you train so you can make the most of your workouts.

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Why Eating Around Workouts Matters

Think of your body like a car; food is the fuel that keeps it running (3). Just as you wouldn’t set out on a road trip without gas in the tank, heading into a workout without proper nourishment can leave you running on empty. 

The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to make it home without refueling along the way. Your body works the same way; after a workout, it needs to be “topped off” with the right fuel to recover, rebuild muscle, and be ready for what’s next (2). When your body is well fueled, it performs better and recovers more efficiently (1,2,8).

MyFitnessPal dietitian Joanna Gregg shares, “Food doesn’t just provide immediate energy in the form of glucose to power your workout; it also supplies the building blocks your muscles need to repair and rebuild afterward (1,2,4).” That’s why both pre- and post-workout nutrition matter. The ideal fuel, however, depends on the type of exercise you’re doing, how intense it is, and when you’re able to eat. Up next, we’ll break it all down so you know exactly how to fuel for your workouts.

What to Eat Before a Workout

The goal of pre-workout nutrition is simple: give your body easy-to-digest fuel before you start moving. That said, what and when you eat depends on your workout, including the type, intensity, and duration (7).

Here’s how to fuel up based on your workout:

  • Quick workouts, about 30 minutes: You may (or may not) need a quick carb before this sweat session. If you haven’t eaten in a while and your workout will be higher intensity, you may want to grab a quick carbohydrate that will boost your blood sugar pre-workout. Try a banana or granola bar to get you through your workout. 
  • Moderate workouts about 60 minutes: Aim for a carbohydrate-rich snack about 30–60 minutes before exercise, depending on how quickly your body digests food (1,3,4,8).
  • Endurance training or long aerobic sessions (lasting several hours): To optimize performance, prioritize a high-carbohydrate meal a few hours before your workout, with the option of a smaller carb-based snack closer to start time if needed. Adding protein into your meal or snack may also provide metabolic benefits. (1,3,8).

Why carbohydrates? These are easy-to-digest, meaning they break down quickly to provide readily available energy. Plus, they supply glucose, which helps maintain stable blood sugar levels for fueling working muscles (4)

On the flipside, you’ll want to limit both high-fat and high-fiber foods before workouts of any length. These take longer to digest and can sit heavily in your stomach, making them less than ideal when you’re trying to power through a workout or log miles comfortably (4).

Examples of Pre-Workout Meals and Snacks

Experimenting with what works for you, and your gut, is important when it comes to pre-workout nutrition. Use these examples as a guide, but tailor them based on what works best for your body. 

Workouts <60 Minutes 

  • Prioritize a simple snack with carbs between 30 to 60-minutes before your workout (3,4). For added benefits pair your snack with water and a healthy fat and/or protein to prolong digestion and help reduce muscle breakdown (9)!
    • Small banana with a teaspoon of peanut butter
    • Slice wheat bread with almond butter
    • Dried fruit with nuts 
    • 4-ounce 100% juice with handful of nuts

Workouts >60 Minutes 

  • Prioritize a heartier snack or meal at least 1 to 4 hours before your workout, with the timing dependent on how your digestive system tolerates food (3,4). Plus, portions can be tailored depending on the length of your workout and what works best for your digestive system.
    • 4-ounces Greek yogurt with ¼ cup granola and berries 
    • Peanut butter and jelly sandwich with an apple 
    • 1 cup cooked oatmeal with berries and nuts 
    • Smoothie with frozen banana, milk of your choice and nut butter 

What to Eat After a Workout

You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping repair muscle tissue and restore the energy you used during exercise (2,3,4). Skipping it may slow recovery, limit muscle gains, and even increase your risk of injury.

Ideally, aim to eat within 30 to 60 minutes after finishing an intense workout (2,3,4). You might not feel hungry right away (which is totally normal), but getting in convenient, nutrient-dense fuel during this window can make a big difference.

Depending on your schedule and appetite, a full meal may make more sense than a snack, and that’s perfectly okay. The main goal is to include a combination of protein and carbohydrates (3,4,7). At this stage, there’s no need to shy away from fiber or healthy fats. For example, if your post-workout window lines up with dinner, a balanced meal like salmon with rice and veggies not only provides high-quality protein and complex carbs to refuel but also delivers anti-inflammatory omega-3 fatty acids that support recovery (6).

Post-Workout Meals and Snack Ideas

Just like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. Plus, depending on when you wrap up the session, timing may warrant a meal over a snack. Keep these tips in mind to help guide your post-workout nutrition. And, of course, don’t forget to pair them with water!

Post-Workout Snack Ideas (when meal time isn’t in the next hour or two)

  • Low-fat chocolate milk 
  • ½ deli sandwich, with hummus or turkey, avocado and vegetables 
  • Recovery smoothie with coconut water, protein powder, frozen fruit and bananas 
  • Trail mix with pistachios, almonds, walnuts, and dried fruit

Post-Workout Meal Ideas 

  • Baked salmon bowl with brown rice, cucumbers, carrots, and sesame dressing 
  • Grilled chicken tacos with guacamole and salsa
  • Egg omelet with spinach, tomatoes and feta and sourdough bread 
  • Avocado toast with chickpeas, microgreens and olive oil 
Two women drink water to rehydrate after exercise
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Bottom Line

When it comes to fueling around workouts, the takeaway is simple: eating before and after exercise matters. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery, and overall results (2,7,8).

The right approach depends on your workout, its length, intensity, and timing, but prioritizing carbohydrates for energy and protein for muscle repair can help you get more out of every session. Whether it’s a quick snack, a balanced meal, or something in between, fueling your body before you train and refueling afterward helps you perform better today and recover stronger for tomorrow.

Log in to MyFitnessPal today to help track your pre- and post-workout nutrition to get insight into how your macros are stacking up to fuel your goals. 

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The post A Simple Guide on What to Eat Before and After a Workout appeared first on MyFitnessPal Blog.

Top 10 Rotisserie Chicken Recipes



pan of enchiladas with cheese on top

Top 10 Rotisserie Chicken Recipes

Using rotisserie chicken in recipes is an absolute time saver, which you know I LOVE as a busy mom. It’s…

READ: Top 10 Rotisserie Chicken Recipes

Chicken Taco Bowls (High-Protein, High-Fiber)


This post may contain affiliate links. Read my disclosure policy.

These Chicken Taco Rice Bowls are made with seasoned chicken thighs, quick black beans, rice, pico de gallo, and avocado for an easy, high-protein, fiber-rich dinner that’s perfect for weeknights or meal prep.

Chicken Taco Rice Bowls

Chicken Taco Rice Bowls 

If you’re like me and trying to get more protein and fiber in a meal, you’ll love these Chicken Taco Bowls! One of my simple build-a-bowl dinners that check all the boxes: flavorful, filling, and weeknight-friendly. Juicy boneless chicken thighs are paired with my black beans, fluffy rice, fresh pico de gallo, and creamy avocado for a meal that delivers over 45 grams protein and 9 grams of fiber in about 30 minutes.

Why This Recipe Works

Gina @ Skinnytaste.com

I love bowls like this because everything can be prepped ahead of time and mixed and matched, making them perfect for busy nights or meal prep. It’s the kind of dinner my whole family enjoys, the black beans are so good!

  • Family-friendly: Set out all the ingredients and let your family assemble their own bowls however they wish.
  • Taco Tuesday: A fun twist instead of eating in taco shells.
  • Meal prep: Perfect for packing in containers to take on the go.
  • Balanced meal: These high-protein chicken taco bowls contain 45.5 grams of protein per serving, and over 9 grams of fiber!
  • Customizable for different diets: This dish is naturally dairy- and gluten- free and high in protein. I’ve also included suggestions for making it low- carb and vegetarian/vegan.
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Ingredients You’ll Need

Here’s everything you need to make this easy chicken taco rice bowl recipe. See the recipe card below for the exact measurements.

Ingredients for Chicken Taco Bowls

Black Bean Ingredients

  • Aromatics: Onion, red bell pepper, garlic
  • Cilantro: A classic Latin herb that adds freshness.
  • Canned Black Beans: No need to rinse or drain them. The liquid helps thicken the beans while they simmer.
  • Water: Add a little water so the beans can simmer.
  • Seasoning: Cumin, bay leaf, and kosher salt

Taco Bowl Ingredients

  • Limes: Squeeze fresh lime juice over the chicken, then slice the remaining lime to serve with the rice bowls.
  • Boneless, Skinless Chicken Thighs: Trim off the fat with kitchen scissors.
  • Homemade Taco Seasoning is easy to make at home with common spices you probably already have on hand. It only takes a few minutes and lets you control the salt content, but you can use a premade mix if you prefer.
  • White Rice: Use plain white rice or jazz it up with my cilantro lime rice. You can also use frozen rice or microwavable pouches to save time.
  • Pico de Gallo is another one that’s super simple to make at home, but if you’re in a rush, buy it premade at the supermarket.
  • Avocado: Slice or dice a ripe avocado for a creamy addition.

How to Make Chicken Taco Rice Bowls 

If you want to knock out some of the prep the day before, cook the black beans and rice, and trim the chicken thighs. While the chicken cooks, make the pico and slice the avocado. See the recipe card at the bottom for printable directions.

  1. Make the black beans: Sauté the onions, bell peppers, garlic, and cilantro in a large skillet until soft. Add the remaining black bean ingredients. Bring to a boil, then simmer for 15 minutes until thickened. Remove from the heat and discard the bay leaf.
  2. Season the chicken: Drizzle the thighs with lime juice, then sprinkle with taco seasoning.
  3. Cook the chicken on a hot grill pan or in a cast-iron skillet. It should take about 7 to 8 minutes per side, but you can check that the thighs are done with an instant-read thermometer. Once it reaches 165°F, transfer the chicken to a plate. Let it rest for 5 to 10 minutes before slicing.
  4. Assemble the taco bowls: Divide the rice and beans among four bowls, then top each with chicken, pico, avocado, cilantro, and lime wedges.

Variations

  • Protein options: Replace chicken thighs with chicken breasts, ground chicken or turkey, or steak.
  • Vegan and vegetarian taco bowl: Omit the chicken and serve with extra beans, or add other vegetables, such as sliced cucumbers, sautéed corn, or mushrooms.
  • Hate cilantro? Leave it out!
  • Make it spicy: Add diced jalapeños or chipotle in adobo sauce to the black beans. Top your bowl with jalapeños or a drizzle of hot sauce.
  • Swap white rice for brown rice or quinoa if you prefer.
  • Reduce the carbs: You can make this chicken taco bowl with no rice. Substitute romaine lettuce or cauliflower rice, or double the beans for a protein and fiber boost.
  • Avocado: Use guacamole instead of sliced avocado.
  • Pico de gallo: If you don’t want to make pico, you can use sliced cherry tomatoes or even jarred salsa.
  • Topping Ideas: Finish your bowl with cheddar, Monterey Jack, or cotija, or a spoonful of Greek yogurt or sour cream. Homemade avocado crema would also be delicious.

Meal Prep and Storage

You can double this taco rice bowl recipe to have leftovers, which will last up to 4 days in the refrigerator. Here’s how to pack them if you’re taking them to school or work.

  • Store the chicken, rice, and beans in 2-cup glass containers, and store the pico de gallo in smaller containers.
  • Microwave the chicken mixture for about a minute until warm.
  • Top with pico, and slice the avocado.

If you’re serving them for dinner, you can put everything in one large container or divide the chicken, beans, and rice into individual containers. You can also freeze it for up to 3 months and add the pico and avocado before serving.

Chicken Taco Bowls

More High-Protein Bowls You’ll Love

For more healthy dinner ideas, check out these five delicious high-protein bowl recipes to inspire your next meal!

Skinnytaste High Protein cookbook protein

Prep: 15 minutes

Cook: 25 minutes

Total: 40 minutes

Yield: 4 servings

Serving Size: 1 bowl

  • Add oil to a large deep skillet or medium pot with the onions, pepper, garlic and cilantro, and saute until soft, about 3 to 5 minutes. Add the beans, water, cumin, salt and bay leaf, and bring to a boil. Lower heat and cover, simmer about 15 minutes stirring occasionally until thickened.  Remove from heat, and discard bay leaf.

  • While the beans start to cook, heat a large grill pan or cast iron skillet over medium heat and spray with oil. In a bowl, add lime juice to the chicken then season with taco seasoning. Cook the chicken 7 to 8 minutes on each side, until cooked through in the center. Slice and keep together.

  • Divide the rice and beans in four bowls, top with chicken, pico de gallo and serve with avocado, cilantro and lime wedges.

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Serving: 1 bowl, Calories: 550 kcal, Carbohydrates: 66.5 g, Protein: 45.5 g, Fat: 10.5 g, Saturated Fat: 2.5 g, Cholesterol: 161.5 mg, Sodium: 1110 mg, Fiber: 9.5 g, Sugar: 4.5 g