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Breakfast Burrito Recipe (Make-Ahead or Fresh)


This breakfast burrito recipe is the perfect grab and go breakfast for your busy mornings. They are made with scrambled eggs, breakfast potatoes, sausage, and cheese for a filling, delicious and nutritious breakfast that can be meal prepped for later or made fresh.

Pro tip: I absolutely love making a double batch of these breakfast burritos so that I have a freezer full of meals when there’s “nothing to eat.” My family and I often eat these breakfast burritos for dinner, they are seriously that good!

What Makes This Breakfast Burrito Recipe Great

  • Works for now or later: These burritos taste great immediately upon making them or saved in the freezer for meal prep! I love making a batch and serving a few to the family immediately, and then wrapping up the rest to store in the freezer. It really is a a double win.
  • Easy to customize: These breakfast burritos are made with staple ingredients, but can easily be customized to your liking. I often dice up a bell pepper and white onion to add some veggies.
  • Filling and flavorful: These breakfast burritos pack 23g of protein per burrito, making them a filling breakfast, snack or even breakfast for dinner!

“These breakfast burritos saved me during postpartum! I made 24 ahead of time, froze them, and had them almost every morning – so good! I’ve now made batches for my other pregnant friends, the best gift! Highly recommend.” Hannah

“We started making these months ago and have been a lifesaver for our early mornings when working. We’ve tried using hash browns instead of potatoes, and that’s been great too! Easy to make, heat and eat. YUM!” Stephanie

Key Ingredients

  • Tortillas: I love using large or burrito-sized tortillas to really stuff a ton of goodness inside these breakfast burritos. I’ve tested these burritos with both wheat and white flour tortillas and both work great. Corn tortillas are really hard to roll into burritos without ripping, in my opinion, so proceed with caution there. You can also make my 2-ingredient protein tortillas!
  • Scrambled eggs: Simple scrambled eggs work great for breakfast burritos because it allows you to have eggs in every bite.
  • Ground breakfast sausage: I like to cook my breakfast sausage with a little maple syrup. It adds the perfect amount of sweetness!
  • Breakfast potatoes: You’ll cook the breakfast potatoes with a few simple spices and diced onion. These add great savory flavor as well as potassium and fiber to the burritos.
  • Cheese: Shredded cheese melts perfectly when you cook or reheat these breakfast burritos. I love the flavor of cheddar jack, but feel free to use any variety of shredded cheese you’d like!

Tips for Best Results

  • Warm the tortillas before rolling: For easy wrapping, microwave the tortilla for about 10-15 seconds to make it more pliable before wrapping.
  • Freeze them for later! If you’re not planning to eat your burritos right away, no fear! You can easily wrap these guys up with aluminum foil and reheat later. These freezer breakfast burritos have been tested and approved by many. 
  • Don’t freeze with sour cream: I don’t recommend freezing these breakfast burritos with sour cream or Greek yogurt inside them. Add those ingredients to the burritos right before serving as the texture can get a bit weird with freezing and thawing. 

Variations to Try

These easy make ahead breakfast burritos have all the simple fixings I love, but go nuts and make ’em your own style! Here are some family favorites I’ve tried: 

  • Egg swaps: Swap the eggs with tofu to make a delicious tofu scramble, or use egg whites for a lighter option. 
  • Potato swaps: Roasted sweet potatoes would also taste fantastic. It’ll give these burritos a lovely hint of sweetness. You can also use a different type of potato like red potatoes or baby Dutch yellow potatoes. 
  • Protein swaps: Feel free to switch up the ground breakfast sausage with sliced Italian sausage, or whatever ground meat you have on hand! We particularly love chorizo with the eggs and potatoes!
  • Other additions: Elevate these breakfast burritos with other great add-ons like bacon, bell pepper, hot sauce, black beans, or pico de gallo.
Two hands hold a halved breakfast burrito filled with scrambled eggs, sausage, potatoes, shredded cheese, salsa, and a dollop of sour cream.

Storage, Freezing & Make-Ahead Tips

If you’re planning on having these delicious breakfast burritos within the week, they can be stored in an airtight container or bag in the fridge for up to 4 days.

If heating from frozen, unwrap and place on a plate and then into the microwave. Use the defrost setting on your microwave for 2 to 3 minutes, flipping every minute. Then microwave on high for 60-90 seconds or until hot.

If heating from thawed, microwave on high for 60 to 90 seconds.

More of My Favorite Breakfast Recipes

  • Heat a large skillet or cast-iron skillet over medium/high heat. Add the potatoes and onion to the skillet. Coat with olive oil and season with Italian seasoning, sea salt, and chili powder. Brown the potatoes over high heat for 3-4 minutes. Turn the heat to medium/low and cover. Cook until fork-tender, about 10-15 minutes.

  • Cook the sausage in a separate skillet over medium/high heat. Break the pork up and add the maple syrup. Cook until the sausage is fully cooked. Remove from the pan and set aside.

  • Add eggs and milk to a large bowl and whisk together. Add salt and whisk again.

  • Heat the same skillet used for the sausage over medium/high heat. Add olive oil to the pan, and once the oil is fragrant, pour the egg mixture into the pan.

  • Allow eggs to partially set around the edges of the pan, and then fold eggs toward the center of the pan as they cook. Keep folding eggs without fully flipping for 2-3 minutes. Add the cheese, and continue to fold the eggs until fully cooked. Remove from heat.

  • Lay the tortillas out on a clean, flat surface and evenly distribute the potatoes, egg, sausage, and cheese to the middle of each tortilla. Tightly roll each burrito.

  • Store in the refrigerator for 2-3 days, or wrap the burritos in tin foil and freeze for up to 3 months.

  • I use a pre-seasoned breakfast sausage; this adds flavor to the burrito. If you use plain ground meat, I recommend seasoning it with salt, Italian seasoning, sage, and pepper.
  • Any type of ground sausage or plant-based ground can be used in this recipe.
  • If you are running short on time, frozen breakfast potatoes can be used. They are already cooked and are usually pre-seasoned.

Calories: 543 kcal, Carbohydrates: 41 g, Protein: 23 g, Fat: 32 g, Fiber: 3 g, Sugar: 6 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Photography by: The Wooden Skillet

6 Easy Chicken Marinades


Say goodbye to dry, tasteless chicken with these 6 easy chicken marinades that infuse flavor into every bite. Whether you’re grilling for summer cookouts, meal prepping for the week, or looking for a simple weeknight dinner idea, these marinades make chicken anything but bland.

Each recipe comes together in minutes. Simply whisk the ingredients, marinate your chicken, and cook using your favorite method. From bright lemon and zesty fajita to sweet teriyaki and smoky BBQ, there’s a flavor for whatever you’re craving.

These marinades are some of the most popular recipes on Fit Foodie Finds, and once you try them, it’ll be easy to see why!

What Makes a Good Marinade

A great marinade balances fat, acid, seasoning, and salt for tender, flavorful chicken. Each component plays an important role in both flavor and texture:

  • Fat: I make my basic chicken marinade with an olive oil base, but avocado oil works, too. Both add richness and lock in moisture without overpowering the other flavors.
  • Acid: Lemon and lime add so much brightness to the chicken. Vinegar and balsamic help tenderize the chicken and add overall flavor. If a marinade doesn’t include a citrus fruit or acid-like vinegar, marinate it overnight or for up to 24 hours.
  • Seasoning: Herbs, spices, garlic, and aromatics build flavor throughout the chicken. I like fresh basil, chili powder, garlic, onion powder, and Italian seasoning for bold, balanced marinades, but you can have fun with these!
  • Salt: Salt enhances flavor and helps the meat retain moisture as it cooks. Ingredients like soy sauce, kosher salt, and Worcestershire sauce all add salty depth.

When combined, these 4 elements create a balanced marinade that infuses the entire cut of chicken, not just the surface.

lemon chicken marinade ingredients.

6 Flavor Options to Try

The best chicken marinades are incredibly easy to customize. Whether you’re craving something smoky, tangy, fresh, or sweet, these 6 flavor-packed options cover all the bases. Each marinade is simple to whisk together and works well for grilling, baking, meal prep, or freezer-friendly dinners.

chicken fajita marinade ingredients and chicken breasts in dish.

This chicken fajita marinade is bold, zesty, and packed with classic Tex-Mex flavor thanks to lime juice, chili powder, cumin, garlic, and fresh cilantro. It’s perfect for tacos, fajita bowls, salads, or wraps.

Best for: Grilling, skillet cooking, fajita bowls
Flavor Profile: Smoky, citrusy, slightly spicy

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • ¼ cup olive oil
  • 2 tablespoons lime juice
  • 1 tablespoon rice vinegar
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ⅛ teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon minced garlic
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 1 tablespoon fresh chopped cilantro
lemon chicken marinade ingredients and chicken breasts in dish.

This lemon chicken marinade is a bright, fresh, and herbaceous option that pairs with almost everything. Add a little lemon zest for bonus vitamin C and extra flavor.

Best for: Meal prep, salads, Mediterranean-style kabobs
Flavor Profile: Fresh, tangy, herby

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • ¼ cup olive oil
  • 2 garlic cloves, minced
  • 3 tablespoons lemon juice
  • ½teaspoon ground mustard
  • 1 tablespoon fresh dill
  • ½ tablespoon white rice vinegar
  • 2 teaspoons honey, or maple syrup
  • ¼ teaspoon salt
bbq chicken marinade ingredients and chicken breasts in dish.

This BBQ chicken marinade coats chicken in sweet, smoky, savory flavor with plenty of bold barbecue taste. It’s a great option for summer cookouts or easy weeknight grilling.

Best for: Grilling, oven baking, sandwiches
Flavor Profile: Smoky, sweet, savory

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • ¼  olive oil
  • ¼  cup BBQ sauce
  • 1 teaspoon chili powder
  • ½  teaspoon smoked paprika
  • 2 cloves garlic, minced
  • ¼  teaspoon salt
  • ¼  teaspoon pepper
teriyaki chicken marinade ingredients and chicken breasts in dish.

This one is my personal favorite. Sweet, salty, and savory, this teriyaki marinade is made with soy sauce, maple syrup, garlic, ginger, and rice vinegar for that perfect takeout-inspired flavor. You can substitute tamari, but it’ll be a little less salty.

Best for: Stir fry, grilling, rice bowls
Flavor Profile: Sweet, salty, umami-rich

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • ¼  cup soy sauce
  • 2 teaspoons fresh grated ginger
  • ½  teaspoon sriracha
  • 2 cloves garlic, minced
  • 3 tablespoons maple syrup
  • 2 tablespoons chopped green onion
  • 2 tablespoons rice vinegar
Italian chicken marinade ingredients and chicken breasts in dish.

This Italian-inspired marinade uses lemon, herbs, garlic, and red pepper flakes for a versatile chicken. It pairs well with pasta, salads, and veggies. 

Best for: Baking, grilling, pasta dishes
Flavor Profile: Herby, savory, bright

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon water
  • 1 teaspoon Italian seasoning
  • 1 teaspoon red pepper flakes
  • 1 clove garlic, minced
  • 2 tablespoons fresh chopped parsley
  • 1 tablespoon fresh chopped basil
Balsamic chicken marinade ingredients and chicken breasts in dish.

Simple yet flavorful, this balsamic marinade combines tangy vinegar, garlic, basil, and olive oil for a rich, slightly sweet option that caramelizes nicely when cooked.

Best for: Grilling, roasting, meal prep
Flavor Profile: Tangy, savory, slightly sweet

Ingredients you’ll need:

  • 1-1.5 lbs. boneless skinless chicken breast
  • ¼  cup olive oil
  • 3 tablespoons balsamic vinegar
  • ¼  teaspoon salt
  • ¼  teaspoon pepper
  • 2 cloves garlic, minced
  • 1 tablespoon fresh chopped basil

How to Marinate Chicken

Marinating chicken is incredibly simple. Here are the easy steps:

  1. Choose a marinade and whisk all of the ingredients together in a bowl until fully combined.
  2. Place the chicken in a suitably-sized container (baking dish, plastic bag, glass container).
  3. Pour the marinade over the chicken, making sure to coat each piece evenly.
  4. Cover and refrigerate for at least 30 minutes before cooking. (I usually shoot for 2 to 6 hours.) You can leave chicken in its marinade for up to 24 hours for non-acidic marinades.
chicken and marinades in plastic bags.

Once you finish marinating the chicken, there are plenty of delicious ways to cook it, depending on your preference. The most important thing to remember for any method is to cook chicken until the internal temperature reaches 165°F for safe eating.

Using a meat thermometer is the best way to avoid overcooking or undercooking your chicken. It takes the guesswork out of it and helps ensure perfectly juicy results every time. My favorite is the Thermapen from ThermoWorks. It’s fast and accurate!

Try one of these easy cooking methods for marinated chicken:

  • Oven: Transfer the chicken and marinade to an oven-safe baking dish. Preheat to 400°F, then bake for 20-30 minutes, depending on thickness. Check out my baked chicken recipes for even more flavor variations.
  • Grill: Grill chicken over medium-high heat (around 400°F) for 7-10 minutes per side until fully cooked. Grilled chicken thighs need even less time.
  • Air Fryer: Cook large chicken breasts at 390°F for 15 to 18 minutes, flipping halfway through. (Reduce cook time for smaller pieces of chicken, or head to my air fryer chicken guide for more tips.)
  • Stovetop: Heat a skillet over medium heat and cook for 5-7 minutes per side, depending on the thickness. Meat thermometers are extra helpful here to avoid drying out the chicken.
  • Slow Cooker: Place in the slow cooker and cook on low for 6-8 hours until tender. Use my recipe for shredded slow cooker chicken if you’re making dips, BBQ pulled chicken, or sesame chicken.
  • Instant Pot: Cook on high pressure for 8-10 minutes. From frozen, add about 10 minutes. I don’t recommend cooking chicken from frozen unless you use an Instant Pot.
  • Sous Vide: Sous-vide marinated chicken for ultra-juicy, evenly cooked results, then sear it quickly before serving, if desired. This method requires about 1.5-2 hours.

Pro Tip: For sheet pan meals, pair marinated chicken with vegetables and bake everything together after preheating the oven for an easy one-pan dinner.

Store marinated chicken in the refrigerator for up to 24 hours before cooking, depending on the marinade ingredients. Store cooked chicken in an airtight container for 3 to 4 days.

Freezing marinated chicken is one of my secret meal-prep tips! Simply place the chicken in a large, gallon-size freezer bag and then add the marinade. Remove as much air as possible and then seal the bag shut. Label and store in the freezer for up to 3 months. 

To thaw, transfer the frozen chicken to the fridge and let it thaw overnight before cooking juicy chicken for an easy dinner.

Quick Tip For Freezing: Don’t worry about marinating the chicken beforehand. Freeze it in the marinade, and it’ll absorb flavors as it thaws!

Can you double or scale chicken marinade recipes for meal prep?

These chicken marinade recipes can easily be doubled or tripled if you’re meal prepping or cooking for a crowd. Just stick with the same ingredient ratios and use a larger bowl or bag to make sure all of the chicken is evenly coated.

What do you marinate chicken in?

You can marinate chicken in any food-safe container large enough to fully coat the meat. Here are some easy options:

  • Casserole dish: I love using a simple casserole dish because it makes for easy baking when it’s time to cook!
  • Gallon-size plastic bag: If you’re planning to freeze your marinated chicken, you can use a plastic Ziploc bag as the vessel for marinating.
  • Glass container or bowl: If you don’t have either of the above, any glass container or bowl will work! 

How much marinade should you use per pound of chicken?

A good rule of thumb is to use about 1/2 cup of marinade per 1-1.5 pounds of chicken. This provides enough liquid to fully coat the chicken and infuse it with flavor.

Can you marinate chicken too long?

Chicken can marinate too long, especially if the marinade contains acidic ingredients like lemon juice or vinegar. In general, chicken should marinate for 30 minutes to 6 hours for the best texture and flavor. If left in an acidic marinade for too long, the chicken can begin to break down.

Teriyaki Chicken Marinade

Balsamic Chicken Marinade

  • Choose a chicken marinade flavor from above and place all ingredients (minus the chicken breast) into a medium bowl and whisk to combine.

  • Whisk ingredients to combine.

  • Place chicken breast into a glass container or gallon-size bag. Then, pour the marinade on top of the chicken, making sure it is covered.

  • Let the chicken marinate in the refrigerator for at least 30 minutes or for up to 6 hours.

  • Follow your favorite cooking method for chicken breast until the internal temperature reaches 165ºF.

Each of these chicken breast marinade recipes is enough marinade for 1-1.5 lbs. of boneless skinless chicken breast. Any cut of chicken works with these marinades: chicken breasts, drumsticks, chicken thighs, and whole chickens!
Dry rubs typically season the outside of the meat, while marinades infuse flavor throughout the chicken. Mix and match for extra flavor by pairing a marinade with seasonings like dried oregano, black pepper, or brown sugar. For chicken legs, here’s my favorite dry rub.
For extra flavor, baste the chicken as it cooks, especially when grilling or baking sheet-pan chicken. A quick brush of marinade or sauce helps build a glossy, flavorful coating.

[adthrive-in-post-video-player video-id=”8QnCKtoR” upload-date=”2020-08-31T00:00:00.000Z” name=”Easy Chicken Marinade” description=”Dry, tasteless chicken-no-more! Use one of these flavorful chicken marinades to infuse flavor into your chicken. You’ll never go back to plain, boring chicken again.”]

Calories: 201 kcal, Carbohydrates: 3 g, Protein: 26 g, Fat: 13 g, Fiber: 0 g, Sugar: 2 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Which Potato Is the Most Nutritious?

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Are yellow-fleshed potatoes healthier than white? And what about the glycoalkaloid toxins?

The high glycemic impact of potatoes may increase the risk of type 2 diabetes, perhaps by chronically overstimulating the insulin-producing cells in the pancreas. In my last two blogs, I explained how you can decrease the glycemic impact of white potatoes by eating them cold, chilling then reheating them, or adding broccoli, lemon juice, or vinegar. What else can we do?

Well, the pigments in brightly colored berries can act as starch blockers, as you can see below and at 0:38 in my video The Healthiest Type of Potato.

So, if you’re going to eat a high glycemic food, you may be able to moderate its impact by, for example, spreading raspberries on your toast, adding strawberries to your cornflakes, or sprinkling blueberries into your pancake batter. I’m not saying you have to put blackberries in your baked potato, but given that the natural color compounds in fruits can slow down starch digestion, what about pigmented potatoes?

Even regular yellow potatoes like Yukon gold may be preferable to white, but the best may be purple potatoes—not just purple-skinned potatoes but purple-fleshed potatoes. If you’ve never seen purple potatoes, they are remarkable—they have almost a neon-blue glow, which you can see below and at 1:14 in my video.

And not only do they look cool, but purple potatoes cause less of an insulin spike and less of a blood sugar spike compared to even the yellow-fleshed potatoes, suggesting that switching from yellow or white potatoes to purple ones “could have large potential in maintaining public health.”

How do we know the pigments themselves are responsible, rather than other differences between the different potato varieties? Researchers tried using a control made of berries in a potato starch jelly, but that approach would seem to add even more variables. In a test tube, extracts of purple- and red-fleshed potatoes can act as starch blockers. So, if you extract and purify the purple potato pigments, you could remove any other effects of the different potato varieties by adding those purple pigments to yellow potatoes. And lo and behold, compared to plain yellow potatoes, this results in suppressions of blood sugar and insulin spikes. Instead of an overshoot reaction, where blood sugars can actually drop below fasting levels, you get the gentler rise and fall in blood sugars you’d expect from a lower glycemic food, as you can see below and at 2:25 in my video.

The authors suggest purple potato extracts could be produced to make supplements or fancy functional foods, but it might be more cost-effective to get these compounds from consuming purple potatoes themselves.

The purple potato pigments may also affect inflammation. The Potato Association of America likes to paint potatoes as an anti-inflammatory food, but what it doesn’t tell you is that this benefit may be limited to pigmented potatoes. When study participants were randomized to eat a small white potato every day for six weeks versus a yellow- or purple-fleshed potato, those in the purple potato group achieved significantly lower levels of inflammation compared to those in the white potato group, measuring both C-reactive protein and interleukin-6, shown below and at 3:13 in my video.

Pigmented potato consumption also alters oxidative stress. Within hours of eating a large purple potato, you get a nice 60% bump in the antioxidant power of your bloodstream, and this translates into less free radical DNA damage. If you compare the antioxidant activity of white potatoes, yellow potatoes, and purple potatoes, Yukon gold has about twice the antioxidant power as white, but purple has 20 times the antioxidants. That’s comparable to what you might see in berries. Half a purple potato has about the same polyphenol antioxidant content as half a cup of blueberries.

Purple potatoes can increase the antioxidant capacity of our bloodstream, whereas straight white potato starch can act as a pro-oxidant and decrease it. Eat a purple potato, and, over the next eight hours, the antioxidant capacity of your bloodstream goes up. In contrast, if you eat white potato starch devoid of any pigment, you can end up worse off than where you started, as you can see below and at 4:12 in my video.

Okay, but does this translate into different physiological effects? Yes, indeed. When people ate either purple potatoes or white potatoes for two weeks, the purple potatoes improved a measure of arterial stiffness, whereas the white potatoes did not. And this translates into a drop in blood pressure, even in those already taking high blood pressure drugs, suggesting purple potatoes are an effective blood pressure–lowering agent.

But what about the toxic glycoalkaloid compounds found in potatoes? The toxic human dose starts around 2 to 5 mg/kg of body weight, and the lethal dose is not too far behind. But the average amount of total glycoalkaloids found in most potatoes, however, is less than 100 mg/kg; so, at the average American weight of 180 pounds, a toxic dose is like four to nine pounds of potatoes. What happens when you approach that amount? It’s possible you can get nausea, vomiting, or diarrhea that could be easily confused with something like gastroenteritis or food poisoning. Some people can start to get sick at just 1.25 mg/kg of body weight or even experience symptoms at 1 mg/kg. That would only be about two pounds of potatoes at the average American weight. It’s also possible that the glycoalkaloids could start accumulating if you eat potatoes day in and day out. But what about those people who go on a fad potato diet and eat three or four pounds a day? They can do that without risking getting sick if they peel their potatoes, which removes nearly all of the glycoalkaloids.

Doctor’s Note

This is the last in a five-video series on potatoes. If you missed any of the others, see:

You may also be interested in The Best Way to Cook Sweet Potatoes.

The video on berries I mentioned is Getting Starch to Take the Path of Most Resistance.



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

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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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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

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