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Beginner strength training mistakes I made (so you don’t have to)

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Sharing a list of those “live and learn” kinda moments.

Hi friends! I hope you’re having a wonderful morning. I have a couple of appointments today and then it’s the mom uber shuffle later this afternoon. 😉

Today, I wanted to chat about something that comes up all the time with clients and in DMs, especially from women who are just getting started with strength training:

“I’m working hard at the gym, but I’m not seeing results.”

I feel this in my soul, because I’ve definitely been there.

When I first started my fitness journey, I was super motivated, consistent… and also making quite a few mistakes that were slowing my progress way down. The tricky part is that a lot of these mistakes are things we’ve been taught to do (especially as women in the early 2000s fitness era… anyone else remember hours on the elliptical? I used to prop my textbook on the elliptical and *study* as a I pedaled my little heart out)

Today I wanted to chat about some of the biggest beginner strength training mistakes I personally made, so you can skip the frustration and start seeing results faster. (lil note: even though I’m a certified personal trainer, Women’s Fitness Specialist and Corrective Exercise Specialist, this is not personalized fitness advice. Check with your doctor before making any changes to your routine.)

Can You Build Muscle In A Calorie Deficit

Beginner strength training mistakes I made

1. Doing way too much cardio

This was probably my #1 mistake.

I thought the formula was:

Sweat as much as possible = better results

So I’d stack:

Long cardio sessions

Group fitness classes

Maybe a little bit of strength training… as an afterthought.. and I’d use teeny tiny lil weights.

The problem? Too much cardio can actually work against your goals, especially if you’re trying to build muscle, boost metabolism, and change your body composition.

When you’re constantly in a calorie-burning, high-stress state:

– Your body doesn’t prioritize muscle building

– Cortisol can stay elevated

– You can feel constantly depleted (and CRASH in the afternoon)

What I wish I had done instead:

Focus on strength training as the foundation, with cardio as support.

Now, I usually recommend:

3 – 4 days of strength training

1 – 2 days of cardio (or just daily walks + lifestyle movement)

2. Not eating enough (especially protein)

This one is huge and I see it all the time.

Back then, I was:

Under-eating overall

Skipping meals or eating super “light”

Not prioritizing protein at all (I thought one egg was protein and that peanut butter was also protein)

Behold, a 2014 lunch:

I thought eating less would help me lean out faster, but it actually did the opposite.

If your body doesn’t have enough fuel, it’s not going to:

Build muscle

Recover properly

Maintain a healthy metabolism

When protein is low, it’s even harder to see that “toned” look so many people are after.

What I wish I had done instead:

Eat enough to support my activity level

Prioritize protein at each meal

Stop being afraid of fueling my body

A good starting point for many women is aiming for 20 – 30g of protein per meal, and adjusting based on your body and goals.

3. Not taking recovery seriously

I used to think rest days were optional. I’d still go to the gym on my “off” days and just not work quite as hard.

If I wasn’t sore, I felt like I wasn’t doing enough.

If I had energy, I’d push harder instead of pulling back.

But here’s the truth:

Your body changes during recovery, not during the workout.

Without proper recovery:

Muscles don’t repair and grow

Energy levels tank

Risk of burnout (or injury) increases

This is especially important for busy moms juggling everything. Your nervous system is already dealing with a lot.

What I wish I had done instead:

Scheduled rest days like appointments

Prioritized sleep (game changer for hormones + fat loss)

Add in low-impact recovery like walking, stretching, or yoga

Recovery is magic and it’s what can enable you to be more consistent over the long haul.

4. Not tracking progress (the right way)

This one might be the most surprisin.

I used to rely only on the scale to tell me if things were “working.”

If the number didn’t move I assumed I was failing.

Strength training changes your body in ways the scale doesn’t always reflect:

Building lean muscle

Losing body fat

Getting stronger

Improving endurance

You could be making amazing progress and not see it in that one number. (Read that again, k??)

What I wish I had done instead:

Track multiple forms of progress, like:

Strength increases (lifting heavier weights, more reps)

Progress photos

Measurements

Energy levels and mood

How clothes fit

Some of the best wins have nothing to do with the scale.

5. Not following a plan

I’ll add this one because it made such a difference for me.

I used to just wing it.

I’d go into the gym and do whatever felt right that day, without any real structure or progression.

Once I started following a structured program with progressive overload, everything changed.

Workouts felt like they had purpose (which was motivating in itself)

I could clearly see progress and felt stronger over time

Results felt like they were actually happening (and felt sustainable)

A friendly reminder if you’re just getting started with strength training:

You don’t have to do everything perfectly!!! ANY movement is good movement. You just want to do it in a way that makes sense for your life.

If I could go back and tell beginner me anything, it would be this:

Lift weights. Eat enough. Rest more than you think you need. Stick with it. You’ll still be working out 20+ years from now because you got started in the first place.

If you’re currently on your strength training journey, I’d love to hear from ya: what’s been the biggest learning curve so far?

And if you want help creating a simple, effective plan that fits into your life (especially for my fellow busy moms), I have some fun things coming your way soon. 😉

xo

Gina

More:

My favorite at-home barre workouts

A year of workout programming – DONE

Sushruta Samhita Uttaratantra Chapter 58 Mūtrāghāta Pratişedha (Treatment of Retention of Urine)


AIAPGET Points & Questions

        Acharya Sushruta has described 12 types of Mutraghata. Ref – Su.Ut.58/3-4

        Treatments advised for Mutrashmari and Mutraja Udavarta should also be administered in the treatment of Mutraghata.

        Prthakparnyadi Kshirapaka (Vidarigandhadi Kshirapaka) is beneficial in Vata and Pittaja Mutraghata.

        Ushnavata is a Mutraghata which is caused by Anilavruta Vata.

        Urine is of Haridra Varna or mixed with blood or only blood is discharged in the Ushnavata type of Mutraghata.

        Urine resembles GOPITTA in Pittaja Mutraukasada.

        Urine is described as ‘Shankha Churna Prapanduram’ in Kaphaja Mutraukasada

        Uttara Basti with Tamrachuda Vasa Taila has been described in the treatment of Mutraghata.

        Kshaudradi Sarpi recipe described by Sushruta cures all Mutra Doshas (Rogas) which are incurable by other medicines and formulae

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

The 58th chapter of Uttaratantra of Sushruta Samhita is named as Mūtrāghāta Pratiședha. This chapter deals with Treatment of Retention of Urine.

अथातो मूत्राघातप्रतिषेधमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Muträghāta pratişedha – treatment of Retention of urine (diseases consequent to urinary retention); as revealed by the venerable Dhanvantri.

Roganāma – names of diseases

वातकुण्डलिकाऽष्ठीला वातबस्तिस्तथैव च |
मूत्रातीतः सजठरो मूत्रोत्सङ्गः क्षयस्तथा ||३||
मूत्रग्रन्थिर्मूत्रशुक्रमुष्णवातस्तथैव च |
मूत्रौकसादौ द्वौ चापि रोगा द्वादश कीर्तिताः ||४||

Below mentioned are the twelve diseases (types) which occur consequent to mutraghata – retention of urine –

        Vātakundalika,

        Vatāsthīlā,

        Vātabasti,

        Mutrātīta,

        Mūtrajathara,

        Mūtrotsañga,

        Mūtrakşaya,

        Mūtragrañthi,

        Mūtraśukra,

        Usnavāta, and

        Two kinds of Mūtrasāda

Vatakundalika

रौक्ष्याद्वेगविघाताद्वा वायुरन्तरमाश्रितः [१] |
मूत्रं चरति सङ्गृह्य विगुणः कुण्डलीकृतः ||५||
सृजेदल्पाल्पमथवा सरुजस्कं शनैः शनैः |
वातकुण्डलिकां तं तु व्याधिं विद्यात् सुदारुणम् ||६||

Vata gets aggravated due to dryness inside or due to suppression of urge for urination. This aggravated vata begins to move inside the urinary bladder along with the urine in a circular manner. In this condition, the patient eliminates urine in small quantities, often. It is accompanied with pain, slowly. This dreadful disease is called Vatakundalika.

Vātāsthīla

शकृन्मार्गस्य बस्तेश्च वायुरन्तरमाश्रितः |
अष्ठीलावद्धनं ग्रन्थिं करोत्यचलमुन्नतम् ||७||
विण्मूत्रानिलसङ्गश्च तत्राध्मानं च जायते |
वेदना च परा बस्तौ वाताष्ठीलेति तां विदुः ||८||

A hard tumour is produced by aggravated vata localized inside the passage of faeces (rectum) and urinary bladder. The features of this tumour are –

        it is hard,

        resembles cobbler’s stone,

        is immovable and

        bulged up and

        gives rise to obstruction of faeces, urine and flatus,

        has flatulence and severe pain in the urinary bladder

The disease which occurs with the above mentioned features is called Vatasthila.

Vătabasti

वेगं विधारयेद्यस्तु मूत्रस्याकुशलो नरः |
निरुणद्धि मुखं तस्य बस्तेर्बस्तिगतोऽनिलः ||९||
मूत्रसङ्गो भवेत्तेन बस्तिकुक्षिनिपीडितः |
वातबस्तिः स विज्ञेयो व्याधिः कृच्छ्रप्रसाधनः ||१०||

Vata residing in the urinary bladder would get aggravated in foolish persons who suppress the urge for urination.

This aggravated vata blocks the mouth / opening of the urinary bladder. This consequently causes retention of urine inside the urinary bladder and causes pain in the urinary bladder and abdomen. This disease is known as Vatabasti. It is difficult to cure.

Mūtrātīta

वेगं सन्धार्य मूत्रस्य यो भूयः स्रष्टुमिच्छति |
तस्य नाभ्येति यदि वा कथञ्चित्सम्प्रवर्तते ||११||
प्रवाहतो मन्दरुजमल्पमल्पं पुनः पुनः |
मूत्रातीतं तु तं विद्यान्मूत्रवेगविघातजम् ||१२||

When the person who has suppressed the urge for urination for a long time and then desires to eliminate it,

        the urine does not come out or

        comes out in little quantity after straining,

        accompanied with mild pain and

        the urine comes out in smaller quantities often

The disease presenting with the above mentioned symptoms is called Mutratita and it is produced by suppression of the urge for urination.

Mūtrajathara

मूत्रस्य विहते वेगे तदुदावर्तहेतुना |
अपानः कुपितो वायुरुदरं पूरयेद्भृशम् ||१३||
नाभेरधस्तादाध्मानं जनयेत्तीव्रवेदनम् |
तं मूत्रजठरं विद्यादधःस्रोतोनिरोधनम् ||१४||

Apana Vata gets aggravated by suppression of the urge for urination. This aggravated vata now moves in upward direction and accumulates inside the abdomen in great amounts.

Symptoms –

        distension below the umbilicus,

        severe pain and

        obstruction of lower passages (urethra and rectum)

The disease presenting with the above mentioned symptoms is known as Mutra Jathara.

Mūtrotsañga

बस्तौ वाऽप्यथवा नाले मणौ वा यस्य देहिनः |
मूत्रं प्रवृत्तं सज्जेत सरक्तं वा प्रवाहतः ||१५||
स्रवेच्छनैरल्पमल्पं सरुजं वाऽथ नीरुजम् |
विगुणानिलजो व्याधिः स मूत्रोत्सङ्गसञ्ज्ञितः ||१६||

Mutrotsanga is a disease caused by aggravated vata. Below mentioned are the features of the disease –

        urine gets obstructed in the urinary bladder, urethral canal or glans penis and

        it flows out mixed with blood after straining or

        the urine (mixed with blood) flows out in little quantities frequently (again and again),

        either associated with pain or without pain

Mūtrakşaya

रूक्षस्य क्लान्तदेहस्य बस्तिस्थौ पित्तमारुतौ |
सदाहवेदनं कृच्छ्रं कुर्यातां मूत्रसङ्क्षयम् ||१७||

Pitta and Vata get aggravated in persons who are dry and fatigued. These aggravated doshas give rise to burning sensation, pain in the urinary bladder and difficulty in micturition. This condition is called Mutraksaya.

Mūtragranthi

अभ्यन्तरे बस्तिमुखे वृत्तोऽल्पः स्थिर एव च |
वेदनावानति सदा मूत्रमार्गनिरोधनः ||१८||
जायते सहसा यस्य ग्रन्थिरश्मरिलक्षणः |
स मूत्रग्रन्थिरित्येवमुच्यते वेदनादिभिः ||१९||

Mutragranthi is a disease which presents with the below mentioned features –

        a small, round and immovable tumour develops quickly and

        is accompanied with severe pain and

        obstruction of urinary passage along with

        other symptoms of asmari – urinary calculus

Mūtraśukra

प्रत्युपस्थितमूत्रस्तु मैथुनं योऽभिनन्दति |
तस्य मूत्रयुतं रेतः सहसा सम्प्रवर्तते ||२०||
पुरस्ताद्वाऽपि मूत्रस्य पश्चाद्वाऽपि कदाचन |
भस्मोदकप्रतीकाशं मूत्रशुक्रं तदुच्यते ||२१||

Mutrasukra is a disease which occurs in a person who indulges in copulation when there is a pronounced urge for urination. In this condition, the urine comes out mixed with semen, either before or after urination. The urine resembles a solution of ash.

Uşņavāta

व्यायामाध्वातपैः पित्तं बस्तिं प्राप्यानिलावृतम् |
बस्तिं मेढ्रं गुदं चैव प्रदहन् स्रावयेदधः ||२२||
मूत्रं हारिद्रमथवा सरक्तं रक्तमेव वा |
कृच्छ्रात् प्रवर्तते जन्तोरुष्णवातं वदन्ति तम् ||२३||

Causes of Usnavata –

        excessive indulgence in physical activities,

        walking for long time or

        exposure to sunlight for long time

Pathogenesis – Due to the above said causes, pitta would get aggravated and obstructed by vata.

Symptoms –

        urination is accompanied with burning sensation in the urinary bladder, penis and rectum,

        colour of urine is yellow,

        urine is mixed with blood or blood itself comes out in the urine with difficulty

The disease presenting with the above said symptoms is called Usnavata.

Pittaja mutraukasāda

विशदं पीतकं मूत्रं सदाहं बहलं तथा |
शुष्कं भवति यच्चापि रोचनाचूर्णसन्निभम् ||२४||
मूत्रौकसादं तं विद्याद्रोगं पित्तकृतं बुधः |
पिच्छिलं संहतं श्वेतं तथा कृच्छ्रप्रवर्तनम् ||२५||

In Mutraukasada produced by pitta, the urine presents with the below mentioned features –

        urine is non-slimy,

        yellow and dry,

        urination is accompanied with burning sensation and

        the urine is yellow in colour resembling powder of ox gall

Kaphaja mutraukasāda

शुष्कं भवति यच्चापि शङ्खचूर्णप्रपाण्डुरम् |
मूत्रौकसादं तं विद्यादामयं द्वादशं कफात् ||२६||

The twelfth disease should be understood and diagnosed as Mutraukasada produced by Kapha. Below mentioned are its features –

        urine is dry and thick and

        is white in colour,

        eliminated with difficulty,

        becomes dry and resembles conch powder or

        becomes very white 

Cikitsā- treatment

कषायकल्कसर्पींषि भक्ष्यान् लेहान् पयांसि च |
क्षारमद्या(ध्वा)सवस्वेदान् बस्तींश्चोत्तरसञ्ज्ञितान् ||२७||
विदध्यान्मतिमांस्तत्र विधिं चाश्मरिनाशनम् |
मूत्रोदावर्तयोगांश्च कार्त्स्न्येनात्र प्रयोजयेत् ||२८||

An intelligent physician should treat the patient with the below mentioned –

        decoctions,

        pastes,

        medicated ghee,

        snacks,

        confections,

        medicated milks,

        alkalis,

        wines,

        fermented infusions,

        sudation and

        enema given in the bladder – uttara basti and

        treatments which especially destroy urinary calculus

Similarly, medicinal formulae indicated for uidävarta caused by urine (chap. 55/21-26) can be used.

कल्कमेर्वारुबीजानामक्षमात्रं ससैन्धवम् |
धान्याम्लयुक्तं पीत्वैव मूत्रकृच्छ्रात् प्रमुच्यते ||२९||

One aksa (10gm) of paste of seeds of Ervaru should be consumed, added with saindhava lavana. It should be taken along with dhanyamla – fermented gruel. This recipe cures dysuria.

सुरां सौवर्चलवतीं मूत्रकृच्छ्री पिबेन्नरः |
मधु मांसोपदंशं वा पिबेद्वाऽप्यथ गौडिकम् ||३०||

Below mentioned may be consumed by the patients suffering from dysuria –

        sura – beer added with sauvarcala or

        eatables prepared from meat, added with honey or

        wine prepared from guda – jaggery

पिबेत् कुङ्कुमकर्षं वा मधूदकसमायुतम् |
रात्रिपर्युषितं प्रातस्तथा सुखमवाप्नुयात् ||३१||

One karsa (10gm) of Kumkuma is mixed with honey water and kept overnight. This should be consumed in the next morning. It bestows happiness.

दाडिमाम्लां युतां मुख्यामेलाजीरकनागरैः |
पीत्वा सुरां सलवणां मूत्रकृच्छ्रात् प्रमुच्यते ||३२||

The patient would get relieved of dysuria when he consumes the below mentioned formulae –

        juice of dadima added with powder of ela, jiraka and nagara or

        sura – beer – added with saindhava lavana

पृथक्पर्ण्यादिवर्गस्य मूलं गोक्षुरकस्य च |
अर्धप्रस्थेन तोयस्य पचेत् क्षीरचतुर्गुणम् ||३३||
क्षीरावशिष्टं तच्छीतं सिताक्षौद्रयुतं पिबेत् |
नरो मारुतपित्तोत्थमूत्राघातनिवारणम् ||३४||

Herbs belonging to the Prthakparnyadi Varga (Vidarigandhadi Gana) group should be taken without including Nagara and roots of Goksura. They should all be boiled in half prastha (320 ml) of water and four times the quantity of milk. It should be reduced to the quantity of milk (boiled until all water evaporates and only milk remains). Once the preparation gets cooled, sugar and honey should be added to it, mixed properly and consumed. This relieves Mutraghata produced by vata and pitta.

निष्पीड्य वाससा सम्यग्वर्चो रासभवाजिनोः |
रसस्य कुडवं तस्य पिबेन्मूत्ररुजापहम् ||३५||

Juice of fresh dung of donkey or horse should be obtained by squeezing the fresh dung through the cloth. Disorders of urination will be relieved on consuming one kudava (160ml) of this juice.

मुस्ताभयादेवदारुमूर्वाणां मधुकस्य च |
पिबेदक्षसमं कल्कं मूत्रदोषनिवारणम् ||३६||

Paste of the below mentioned ingredients should be prepared –

        Musta,

        Abhaya,

        Devadaru,

        Murva and

        Madhuka

This paste should be consumed in one aksa (10gm) quantity. It cures disorders of urine.

अभयामलकाक्षाणां कल्कं बदरसम्मितम् |
अम्भसाऽलवणोपेतं पिबेन्मूत्ररुजापहम् ||३७||

Paste of the below mentioned ingredients should be prepared –

        Abhaya,

        Amalaka and

        Aksa (Vibhitaka)

One Badara (5gm) quantity of this paste should be added with saindhava lavana and consumed, along with water. This recipe cures disorders of urine.

उदुम्बरसमं कल्कं द्राक्षाया जलसंयुतम् |
पिबेत् पर्युषितं रात्रौ शीतं मूत्ररुजापहम् ||३८||

Paste of Draksa should be taken in a quantity equal to one udumbara (10 gm) and kept soaked in water at night. Diseases of urine will be cured when this water is consumed cold in the next morning.

निदिग्धिकायाः स्वरसं पिबेत् कुडवसम्मितम् |
मूत्रदोषहरं कल्यमथवा क्षौद्रसंयुतम् ||३९||
प्रपीड्यामलकानां तु रसं कुडवसम्मितम् |
पीत्वाऽगदी भवेज्जन्तुर्मूत्रदोषरुजातुरः ||४०||
धात्रीफलरसेनैवं सूक्ष्मैलां वा पिबेन्नरः |४१|

One kudava (160 ml) quantity of juice of Nidigdhika consumed in the morning cures urinary disorders.

One kudava of Amalaka juice added with honey may be consumed.

The person would get cured of urinary diseases by consuming these recipes.

Similarly, Dhatriphala juice added with Suksma Ela may be consumed.

पिष्ट्वाऽथवा सुशीतेन शालितण्डुलवारिणा ||४१||
तालस्य तरुणं मूलं त्रपुसस्य रसं तथा |
श्वेतं कर्कटकं चैव प्रातस्तु पयसा पिबेत् ||४२||

Young roots of Tala should be macerated in one of the below mentioned –

        rice wash or

        juice of trapusa or

        juice of sveta karkataka (trapusa)

This may be consumed with milk in the morning.

शृतं वा मधुरैः क्षीरं सर्पिर्मिश्रं पिबेन्नरः |
मूत्रदोषविशुद्ध्यर्थं तथैवाश्मरिनाशनम् ||४३||

Milk should be boiled and processed with ghee and herbs having a sweet taste. When consumed, this recipe would cure disorders of urine and urinary calculus.

बलाश्वदंष्ट्राक्रौञ्चास्थिकोकिलाक्षकतण्डुलान् |
शतपर्वकमूलं च देवदारु सचित्रकम् ||४४||
अक्षबीजं च सुरया कल्कीकृत्य पिबेन्नरः |
मूत्रदोषविशुद्ध्यर्थं तथैवाश्मरिनाशनम् ||४५||

Below mentioned ingredients are ground in sura – beer and their paste is prepared –

        Bala,

        Svadamstra,

        Bones of Kaunca bird – heron,

        Kokilaksa,

        Root of Sataparvaka,

        Devadaru,

        Citraka and

        Seeds of Aksa

When consumed, this paste cures diseases of urine and also urinary calculus.

पाटलाक्षारमाहृत्य सप्तकृत्वः परिस्रुतम् |
पिबेन्मूत्रविकारघ्नं संसृष्टं तैलमात्रया ||४६||

The ash of Palasa is filtered seven times. Little quantity of oil is added to this filtered ash and consumed. It cures diseases of the urine.

नलाश्मभेददर्भेक्षुत्रपुसैर्वारुबीजकान् |
क्षीरे परिशृतान् तत्र पिबेत् सर्पिःसमायुतान् ||४७||

Below mentioned ingredients are boiled in milk –

        Nala,

        Asmabheda,

        Darbha,

        Ikshu and

        Seeds of Trapusa,

        Eravaru and

        Bijaka

This milk should be consumed, added with ghee.

पाटल्या यावशूकाच्च पारिभद्रात्तिलादापि |
क्षारोदकेन मतिमान् त्वगेलोषणचूर्णकम् ||४८||
पिबेद्गुडेन मिश्रं वा लिह्याल्लेहान् पृथक् पृथक् |४९|

Below mentioned ingredients are mixed in water and solution is prepared –

        Ash of Patala,

        Yavasuka – bristles of barley,

        Paribhadra and

        Tila

This solution is filtered.

Powder of tvak, ela and usana should be added to the water obtained from the above said preparation and consumed.

Alternatively, confection prepared with each herb (mentioned above) separately should be consumed mixed with jaggery.

अत ऊर्ध्वं प्रवक्ष्यामि मूत्रदोषे क्रमं हितम् ||४९||
स्नेहस्वेदोपपन्नानां हितं तेषु विरेचनम् |
ततः संशुद्धदेहानां हिताश्चोत्तरबस्तयः ||५०||

After this, the procedure of treatment of urinary disorders shall be described by me.

Below mentioned treatments are beneficial –

        Snehana – oleation,

        Sveda – sudation followed by

        Virecana – purgation and after the patient is properly purified by these therapies,

        Uttara Basti – enema given into the urinary bladder – should be administered

स्त्त्रीणामतिप्रसङ्गेन शोणितं यस्य दृश्यते |
मैथुनोपरमस्तस्य बृंहणश्च विधिः स्मृतः ||५१||

Due to excessive indulgence in copulation if urine mixed with blood is coming out, the patient should avoid copulation and resort to taking stoutening therapies.

ताम्रचूडवसा तैलं हितं चोत्तरबस्तिषु |
विधानं तस्य पूर्वं हि व्यासतः परिकीर्तितम् ||५२||

For enema – vasa i.e. muscle fat of cock mixed with oil is beneficial. This should be given in the form of uttra basti i.e. into the urinary bladder. The procedure described previously in chikitsa sthana section chapter 37 shall be followed.

Kshaudrädi sarpi / ghrta

क्षौद्रार्धपात्रं दत्त्वा च पात्रं तु क्षीरसर्पिषः |
शर्करायाश्च चूर्णं च द्राक्षाचूर्णं च तत्समम् ||५३||
स्वयङ्गुप्ताफलं चैव तथैवेक्षुरकस्य च |
पिप्पलीचूर्णसंयुक्तमर्धभागं प्रकल्पयेत् ||५४||
तदैकध्यं समानीय खजेनाभिप्रमन्थयेत् |
ततः पाणितलं चूर्णं लीढ्वा क्षीरं ततः पिबेत् ||५५||
एतत् सर्पिः प्रयुञ्जानः शुद्धदेहो नरः सदा |
मूत्रदोषाञ्जयेत् सर्वानन्ययोगैः सुदुर्जयान् ||५६||
जयेच्छोणितदोषांश्च वन्ध्या गर्भं लभेत च |
नारी चैतत् प्रयुञ्जाना योनिदोषात् प्रमुच्यते ||५७||

Ingredients –

        Ksaudra – honey – half patra (1.28 kg)

        Ksira Sarpi – ghee prepared from milk – one patra (2.56 kg) and

        Equal quantity of powder of sugar and draksa, powders of Svayamgupta, Iksuraka and Pippali together – half patra (1.28 kg)

All these are mixed together and churned well with the help of a churner.

Dose – One panitala (10 gm) of this recipe should be consumed. Later, the person should drink milk.

Benefits –

        The person would become purified when he consumes this ghee.

        It cures all diseases of urine which are incurable by other medicines and formulae.

        It also cures diseases of blood.

        It bestows children to barren women and cures diseases of vagina and uterus in women

Baladi ghṛta

बला कोलास्थि मधुकं श्वदंष्ट्राऽथ शतावरी |
मृणालं च कशेरुश्च बीजानीक्षुरकस्य च ||५८||
सहस्रवीर्यांऽशुमती पयस्या सह कालया |
शृगालविन्नाऽतिबला बृंहणीयो गणस्तथा ||५९||
एतानि समभागानि मतिमान् सह साधयेत् |
चतुर्गुणेन पयसा गुडस्य तुलया सह ||६०||
द्रोणावशिष्टं तत् पूतं पचेत्तेन घृताढकम् |
तत् सिद्धं कलशे स्थाप्यं क्षौद्रप्रस्थेन संयुतम् ||६१||
सर्पिरेतत् प्रयुञ्जानो मूत्रदोषात् प्रमुच्यते |

Below mentioned ingredients are taken in equal quantities –

        Bala,

        Seed of Kola,

        Mmadhuka,

        Svadamstra,

        Satavari,

        Kaseru,

        Seeds of Iksuraka,

        Sahasravirya (Durva),

        Amsumati,

        Payasya,

        Saha,

        Kalanusariva,

        Srgalavinna,

        Atibala and

        Herbs belonging to Brmhaniya Gana group

They are boiled in four times the quantity of water and reduced to one fourth quantity so as to prepare their decoction.

To this decoction, one tula (4kg) jaggery and then filtered.

To this, one adhaka (2.56kg) ghee is added and cooked properly so as to prepare medicated ghee.

Once the preparation gets cooled, one prastha (640 gm) of honey is added and preserved in a jar.

Benefits – The patient gets cured of urinary disorders by consuming this ghee.

तुगाक्षीर्याश्च चूर्णानि शर्करायास्तथैव च ||६२||
क्षौद्रेण तुल्यान्यालोड्य प्रशस्तेऽहनि लेहयेत् |
तस्य खादेद्यथाशक्ति मात्रां क्षीरं ततः पिबेत् ||६३||
शुक्रदोषाञ्जयेन्मर्त्यः प्राश्य सम्यक् सुयन्त्रितः |
व्यवायक्षीणरेतास्तु सद्यः संलभते सुखम् ||६४||
ओजस्वी बलवान्मर्त्यः पिबन्नेव च हृष्यति |६५|

A confection is prepared with equal quantities of powders of tugaksiri, sugar and honey, on an auspicious day.

This recipe should be consumed in a dose which is suitable to one’s strength. After eating this, he should drink milk and remain in self control towards foods and activities.

Benefits – Consumed in the mentioned way, the person would get cured of disorders of semen. Persons who are depleted of semen due to copulation would immediately obtain comfort. One who consumes this recipe would become valiant, strong and happy.

Chitrakadi / Mahabalādi ghṛta

चित्रकः सारिवा चैव बला कालानुसारिवा ||६५||
द्राक्षा विशाला पिप्पल्यस्तथा चित्रफला भवेत् |
तथैव मधुकं पथ्यां दद्यादामलकानि च ||६६||
घृताढकं पचेदेभिः कल्कैः कर्षसमन्वितैः |
क्षीरद्रोणे जलद्रोणे तत्सिद्धमवतारयेत् ||६७||
शीतं परिस्रुतं चैव शर्कराप्रस्थसंयुतम् |
तुगाक्षीर्याश्च तत् सर्वं मतिमान् परिमिश्रयेत् ||६८||
ततो मितं पिबेत्काले यथादोषं यथाबलम् |
वातरेताः श्लेष्मरेताः पित्तरेतास्तु यो भवेत् ||६९||
रक्तरेता ग्रन्थिरेताः पिबेदिच्छन्नरोगताम् |
जीवनीयं च वृष्यं च सर्पिरेतद्बलावहम् ||७०||
प्रज्ञाहितं च धन्यं च सर्वरोगापहं शिवम् |
सर्पिरेतत् प्रयुञ्जाना स्त्री गर्भं लभतेऽचिरात् ||७१||
असृग्दोषाञ्जयेच्चापि योनिदोषांश्च संहतान् |
मूत्रदोषेषु सर्वेषु कुर्यादेतच्चिकित्सितम् ||७२||

Paste of equal quantities of the below mentioned ingredients is prepared –

        Citraka,

        Sariva,

        Bala,

        Kalanusariva,

        Draksa,

        Visala,

        Pippali,

        Citraphala (Indravaruni),

        Madhuka,

        Pathya and

        Amalaka

To one aksa (10 gm) of this paste, one adhaka (2.56 kg) ghee, one drona (10.24 kg) of milk and one drona of water is added. All these are cooked together so as to prepare their medicated ghee.

After the preparation is cooled, one prastha (640 gm) each of sugar and tugaksiri is added and mixed in it and preserved.

The dose and time of intake of this recipe should be suitable to the doshas.

This recipe cures the disorders caused due to vitiation of semen by vata, kapha, pitta, rakta and granthi.

Other benefits – This recipe is –

        enlivening,

        aphrodisiac,

        strengthening,

        good for intellect,

        auspicious,

        cures all the diseases and

        benevolent

By using this ghee, women would quickly become pregnant. It would also cure the disorders of menstruation and vagina. This is also the best remedy for all kinds of urinary disorders.

इति श्री सुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते कायचिकित्सातन्त्रे मूत्राघातप्रतिषेधो नाम (विंशोऽध्यायः, आदितः) अष्टपञ्चाशत्तमोऽध्यायः।।५८।।

Thus ends the fifty-eight chapter by name Müträghäta Pratişedha in Uttara  Sthana of Susruta Samhita.

Blueberry Upside Down Cake (Air Fryer or Oven)

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

Easy individual blueberry upside down cakes with a jammy berry topping and tender cake. Perfect for small batches in the air fryer or double it up for the oven.

Blueberry Upside Down Cakes

Upside Down Blueberry Cakes

I’m always looking for a simple dessert that feels a little special without much effort, and these Mini Blueberry Upside-Down Cakes check every box. I love how the blueberries turn soft and jammy as they bake, creating that glossy, naturally sweet topping when you flip them out. You can make them right in the air fryer for a quick small-batch treat, or scale them up in the oven when you’re serving a crowd. Either way, you’ll love how easy and satisfying these are to make.

Why This Blueberry Upside Down Cake Works

Gina @ Skinnytaste.com

I don’t love overly sweet desserts, so any treat made with fruit or less sugar is usually my go-to. Making these upside-down cakes in the air fryer is perfect if you’re short on time and don’t want to heat up the kitchen, but the oven works equally well!

  • Pretty presentation: These upside-down cakes with their dark blue tops are a wonderful dessert.
  • Perfectly portioned in individual ramekins.
  • No added sugar: Monk fruit and blueberries naturally sweeten these mini cakes, keeping calories and carbs low.

For another blueberry cake, try this larger Blueberry Buttermilk Cake baked in an oven.

Gina signature

Ingredients You’ll Need

Keep reading to find out what you’ll need for this easy blueberry upside-down cake recipe. See the recipe card below for the exact measurements.

Mini Blueberry Upside Down Cakes

  • Monk Fruit Brown Sugar combines with the blueberries to make a caramelized topping. I used one from Wholesome Yum.
  • Fresh Blueberries line the bottom of the ramekins, so when you flip the cakes out, they end up on top, creating a beautiful presentation.
  • All-purpose Flour is the base of the blueberry cakes.
  • Baking Powder, Kosher Salt, and Baking Soda help them rise and improve the texture.
  • Sweetener: Monk fruit provides sweetness with zero calories and net carbs. You can also use granulated sugar.
  • Butter: A small amount of butter keeps the cakes moist.
  • Egg binds the ingredients together.
  • Vanilla enhances the flavor.
  • Low-fat Buttermilk is more acidic than regular milk, which helps break down gluten, resulting in a more tender, moist cake.

How to Make Blueberry Upside Down Cakes

To make these blueberry upside-down cakes from scratch, put the blueberries and sweetener at the bottom, mix the remaining ingredients, and air fry. See the recipe card at the bottom for printable directions.

  1. Prepare the blueberry topping: Spray the ramekins with cooking spray to help the cakes come out easily. Then sprinkle the brown sugar into the bottom of each dish, followed by the blueberries.
  2. Mix the wet and dry ingredients: Whisk the flour, baking powder, salt, baking soda, and monk fruit in a bowl. Stir in the melted butter, egg, vanilla, and buttermilk. Then, evenly divide the batter among the ramekins.
  3. Air fry blueberry upside-down cakes at 320°F for 12 to 15 minutes. After 12 minutes, insert a toothpick into the center of one of the cakes. If it comes out clean, the cakes are ready.
  4. Oven: or bake the ramekins on a sheet pan at 350°F for 20 to 25 minutes.
  5. Remove the cakes from the ramekins: Let them cool, then run a knife around the edges to loosen. Flip the ramekins onto a serving plate, and serve with light vanilla ice cream, frozen yogurt or whipped cream if desired.
Blueberry Upside Down Cake

Variations and Substitutions

  • Can I use frozen blueberries instead of fresh? Yes, you can, but don’t thaw them first.
  • Switch up the berries. Use sliced strawberries, raspberries, or blackberries. You could even try it with other fruits, like pineapple or peach slices.
  • No buttermilk? Pour 1 teaspoon of lemon juice or white vinegar into a 1/3- cup measuring cup. Then, fill it to the top with 2% or skim milk.
  • Sweetener: Swap monk fruit with brown sugar and granulated sugar.
  • Brighten it up by zesting a lemon or orange into the batter.
  • Experiment with extract. Try it with almond extract instead of vanilla, or use both.

Can I Make These Upside Down Cakes Ahead?

Yes, if you’re preparing them for a party, make them a day in advance. After they cool, store them in an airtight container on the counter, and serve at room temperature.

How to Store and Reheat

  • Storage: Let the mini blueberry cakes cool completely before placing them in an airtight container. They will stay fresh at room temperature for up to 3 days and in the refrigerator for up to 5 days.
  • Freeze: Wrap the cakes in plastic wrap or foil and store in an airtight container or bag for up to 3 months.
  • Thaw them at room temperature or in the fridge, then microwave for 20 to 30 seconds or air fry at 300°F for 3 to 5 minutes until warm.

How to Scale This Recipe for a Crowd

One of the most useful features of my website is that you can easily adjust a recipe’s size without doing any math. Simply click the “2x” or “3x” button above the ingredients to get the exact measurements for doubling or tripling the recipe. 

If you’re making more than four mini cakes, it’s best to bake them in the oven to save time. If you don’t have ramekins, bake them in an 8 x 8-inch pan. If doubling the recipe, use a 9 x 9-inch dish, and if tripling, use a 13 x 9-inch dish.

Blueberry Upside Down Cakes

More Lighter Dessert Recipes You’ll Love

For more healthy dessert ideas, check out my Baked Breads and Cakes collection, plus these five delicious treats to satisfy your cravings!

Skinnytaste High Protein cookbook protein

Prep: 10 minutes

Cook: 15 minutes

Total: 25 minutes

Yield: 4 servings

Serving Size: 1 cake

  • Spray four 5-ounce or 6-ounce ramekins with cooking spray. Sprinkle about 3 teaspoons of brown sugar into each ramekin. Fill each cup with ½ cup of blueberries.

  • In a bowl whisk the remaining dry ingredients plus the remaining brown sugar until mixed. Add the egg, butter, vanilla and buttermilk and mix. Spoon evenly into ramekins. Place ramekins in air fryer basket.

  • Air fry at 320°F for about 14 to 15 minutes. Check with a toothpick at 12-13 minutes. If it comes out clean, they’re done.

  • To Bake In The Oven: Preheat oven to 350F. Bake for 20-25 minutes or until a toothpick inserted near the center comes out clean.

  • Let cool for 5 minutes. Run a small knife around the edges to loosen, then carefully invert each cake onto a serving plate. If the tops have puffed up, trim them slightly so they sit level before flipping. Serve with light vanilla ice cream or whipped cream, if desired.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 cake, Calories: 192 kcal, Carbohydrates: 52 g, Protein: 5.5 g, Fat: 7.5 g, Saturated Fat: 4 g, Cholesterol: 62.5 mg, Sodium: 204 mg, Fiber: 2.5 g, Sugar: 8.5 g

WEIGHT GAIN VS WEIGHT LOSS ✅ #fatloss #weightloss #fitness #diet #shorts #nutritionist #explorepage

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WEIGHT GAIN VS WEIGHT LOSS ✅

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#weightgain #weightloss #fitness #nutrition #nutritionist #bodybuilding #diet #vadapav #dhokla #chips #tea #colddrink #limejuice #samosa #idli #food #indiandiet #indianfood #motivation #rain #harshkatkadefitness #harshk7 #explorepage #dietplan

source

The Shift Away From Perfect Healthy Eating – WellPlated.com

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For a long time, “healthy eating” was synonymous with clean eating, and that meant perfection, all the time. But lately, healthy eating doesn’t look quite as perfect anymore, and for a lot of people, that’s actually what’s making it (finally!) work.

How we’re doing healthy eating in 2026.

cookbook author erin clarke of well platedcookbook author erin clarke of well plated

If you’ve been a long-time reader, you probably remember the days when Well Plated was solely a healthy food blog. 

I still like to think about it that way, but my definition of healthy has changed. It went from every recipe swapping Greek yogurt for heavy cream and ground turkey for ground beef to more of a balanced approach.

Sometimes we have beef! And sometimes we have ground turkey!

There was a stretch of time when I thought eating “healthy” meant doing everything just right, all the time. But let’s be real: that’s a lot of pressure! It felt very all-or-nothing, and when I’d enjoy something that wasn’t “clean,” I’d feel like I’d failed for the day.

Over time, my perspective started to change because I realized that taking a more flexible approach not only made healthy eating feel more doable, it also allowed me to enjoy my food a lot more. Because honestly, sometimes we need that cream sauce. (Sorry Greek yogurt, I still love you though.)

Greek bowl with chicken and tzatzikiGreek bowl with chicken and tzatziki

The Old Way of Healthy Eating: Strict, Regimented and Very Not Fun

Whether you followed keto, whole30, low-carb, or any number of other diets floating around out there, healthy eating used to be all about rules. So! Many! Rules!

For some people, that structure was helpful, but for me, it’s anxiety-producing. I want my food to be enjoyable, not feel like a chore or something that I’m failing at. 

The New Way of Eating Healthy Looks Like Real Life

What’s changing isn’t the idea that we should all strive to eat healthy. Because we definitely should! But there’s a little more flexibility built in. For example:

A skillet filled with whole wheat pasta primavera, with colorful bell peppers, asparagus, and grated cheese, garnished with chopped herbs. A wooden spoon rests in the skillet, and a napkin is nearby.A skillet filled with whole wheat pasta primavera, with colorful bell peppers, asparagus, and grated cheese, garnished with chopped herbs. A wooden spoon rests in the skillet, and a napkin is nearby.

Satisfaction Is Starting to Matter More Than “Shoulds”

People are also paying more attention to how meals feel, not just the list of macros on the back of the label or the bottom of the recipe.

  • Does it keep you full?
  • Does it taste good enough to actually enjoy?
  • Does it carry you through the rest of your evening?

While protein, fiber, and healthy fats all contribute to this, I’ve found that taking some time after a meal to reflect on my energy and hunger levels puts me in much better touch with my body than simply tracking macros.

Sometimes Good Enough is Good Enough

Let’s also remember that not every dinner needs to be:

  • Perfectly balanced to hit all the right macro numbers
  • Fully homemade from scratch
  • Thought out in advance

Sometimes dinner is a rotisserie chicken sliced and served over a bagged salad. And yes, the dressing in that bagged salad probably has some sugar and emulsifiers in it. But it’s good enough: it’s still got fresh greens and lean protein.

Basically, instead of all or nothing, think: some is something!

Healthy Diet Plan For Pregnant Women

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#DietPlan #PragnantWomen #health #healthylifestyle #healthyfood

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➽ Watch Samaa News Live ➽ https://bit.ly/3oUSwAP

Stay up-to-date on the major news making headlines across Pakistan on SAMAA TV’s top-of-the-hour segment. For in-depth coverage watch the bulletins.

SAMAA TV is Pakistan’s first private satellite news channel that provides live transmission simultaneously from five cities of Pakistan: Karachi, Lahore, Islamabad, Quetta and Peshawar.

SAMAA’s live news bulletins, incisive political talk shows and a wide range of programs including sports, social issues and infotainment has enabled it to position itself among the top tier news and current affairs channels of Pakistan.

SAMAA Network :

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► SAMAA News YouTube Channel: https://bit.ly/2Wh8Sp8
► SAMAA Originals YouTube Channel: https://bit.ly/32c1qO3
► SAMAA MONEY YouTube channel: https://bit.ly/2EkiglJ
► SAMAA SPORTS YouTube channel: https://bit.ly/34jyINP
► SAMAA ISLAMIC YouTube channel: https://bit.ly/2LT1WMF

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