For many of us, chai isn’t just a drink – it’s an emotion. It warms our hearts, sparks conversations, and brings a sense of comfort like no other beverage. Across India, chai takes on countless forms, flavors, and traditions, each cup telling the story of a region’s culture and heritage.
The Chai Map of India beautifully captures this diversity, showcasing the rich variety of teas that span from Kashmir to Kerala. Let’s take a flavorful journey through some of India’s most iconic and lesser-known teas, as highlighted by this incredible map.
1. Kahwa (Kashmir)
A fragrant and spiced green tea, Kahwa is infused with cardamom, cinnamon, and saffron, often garnished with almonds. This rich, soul-soothing tea is perfect for cold Kashmiri winters, bringing warmth and luxury in every sip.
2. Noon Chai (Kashmir)
Ever heard of pink tea? Noon Chai, or sheer chai, is a salty, pink-hued tea made with green tea leaves, milk, and baking soda. It’s a staple in Kashmiri households, often served with bread or pastries.
3. Butter Chai (Ladakh & Sikkim)
In the cold, mountainous regions of Ladakh and Sikkim, Butter Chai is a necessity. Made with tea leaves, yak butter, and salt, this hearty tea is energizing and helps locals stay warm in freezing temperatures.
4. Masala Chai (Uttar Pradesh)
The iconic Masala Chai needs no introduction. Brewed with black tea, ginger, and a blend of spices like cardamom and cloves, this tea is a staple across North India. It’s the perfect companion for monsoon evenings and lazy afternoons.
5. Cutting Chai (Mumbai)
Mumbai’s famous Cutting Chai is strong, sweet, and served in small glasses. It’s called “cutting” because one glass is often split between two people. This tea embodies the bustling energy of Mumbai streets.
6. Kashai (Karnataka)
In Karnataka, Kashai is a herbal tea made with a blend of spices, including cumin, coriander, and black pepper. It’s known for its medicinal properties and is often consumed to boost immunity.
7. Meter Chai (Kerala)
Tea-making becomes a performance with Meter Chai. This Kerala specialty involves pouring tea from great heights to create a frothy, aerated drink that’s as entertaining to watch as it is delicious to drink.
8. Irani Chai (Hyderabad)
A legacy of Persian influence, Irani Chai is strong and milky, often served with Osmania biscuits. It’s an essential part of Hyderabad’s tea culture and a must-try for any tea lover.
9. Lebu Cha (West Bengal)
Simple yet flavorful, Lebu Cha is black tea with a squeeze of lemon and a sprinkle of black salt. It’s a street-side favorite in Kolkata, especially during hot summer days.
10. Sulaimani Chai (Kerala & Karnataka)
Sulaimani Chai is a spiced black tea with a hint of lemon, popular in Kerala and parts of Karnataka. Light and refreshing, it’s often served after heavy meals to aid digestion.
The Chai Map of India reminds us that tea isn’t just a beverage – it’s a ritual, a reflection of regional identity, and a connector of people. Whether it’s the comforting Masala Chai of the North or the refreshing Meter Chai of the South, each cup carries a piece of India’s rich cultural tapestry. You can also explore the best teas for digestion and how they can make a difference in your daily routine. Read here!
Next time you sip your favorite brew, remember that there’s an entire world of tea waiting to be explored. Which chai are you excited to try next?
A healthy gut is the foundation of overall well-being. In the world of health and wellness, the focus on gut health has taken center stage, and for good reason. While kombucha and kefir often steal the spotlight, India has its own traditional gut-healing elixir – Kanji. Kanji is a fermented north Indian beverage considered to be great for the stomach and is a must-have in winters as it not only soothes our system from all the binge eating we do in this season but also heats our body.
Why is Gut Health Important? The gut, often referred to as the “second brain,” plays a crucial role in nutrient absorption, metabolism, and immunity. Poor gut health can lead to bloating, indigestion, and more severe issues like leaky gut syndrome or autoimmune conditions. Fermented foods and drinks like kaanji introduce beneficial bacteria into the digestive system, helping to balance the gut microbiome and promote better digestion.
What is Kanji? Kanji is a traditional North Indian fermented drink made primarily from black carrots, mustard seeds, and water, with a blend of spices that give it a tangy, pungent flavor. Often consumed during the winter and spring months, this vibrant, probiotic-rich drink is not only delicious but also incredibly beneficial for gut health. Also known as Khatairn in the Sindhi language.
Health Benefits of Kaanji:
Rich in Probiotics: The fermentation process of kanji creates natural probiotics, which help replenish good bacteria in the gut. This improves digestion and helps in the absorption of essential nutrients.
Boosts Immunity: A healthy gut contributes to a robust immune system. By consuming kaanji regularly, you are arming your body with the necessary defenses to fight off common illnesses.
Detoxifies the Body: Kanji acts as a natural detoxifier. Its antioxidant properties help flush out toxins from the body, promoting clearer skin and better organ function.
Aids Digestion and Reduces Bloating: The natural enzymes in kanji support digestion, prevent constipation, and reduce bloating. It also helps in balancing stomach acid, which can alleviate acid reflux.
Anti-Inflammatory Properties: The mustard seeds and spices used in kanji have anti-inflammatory properties, helping to reduce inflammation in the gut and the body.
How to Make Kaanji at Home: Making kanji is simple, and the best part is you can customize it to your liking. Here’s a quick recipe:
Ingredients: • 4-5 black carrots (or regular carrots if unavailable) • 1-2 beets (optional for extra color) • 1 tbsp mustard seeds (coarsely ground) • 1 tbsp black salt • 1 tsp red chili powder • 5 cups of water
Method:
Wash and peel the carrots and beets. Cut them into long sticks.
In a large glass jar, add the carrots, beets, mustard seeds, black salt, and chili powder.
Pour in the water and stir well.
Cover the jar with a muslin cloth and let it ferment for 4-5 days in sunlight. Stir daily.
Once fermented, strain the drink and refrigerate. Enjoy chilled!
Kanji is more than just a refreshing drink; it’s a time-honored tradition that nurtures our gut and overall health. As we embrace global trends of kombucha and fermented teas, let’s not forget the power of our own desi drinks. By incorporating kanji into your diet, you’re not just drinking for taste – you’re drinking for health.
Raise a glass to good health with kanji – your gut will thank you!
Pickles have been a staple in traditional kitchens for generations, offering bold flavors and a burst of nostalgia with every bite. In today’s health-conscious world, many people prefer natural, preservative-free pickles made using traditional methods. These pickles not only taste better but also align with clean-eating principles. However, they require special care to maintain their freshness and flavor over time.
We have curated a guide on how to handle natural and preservative-free pickles:
Store in a Cool, Dark Place
Natural pickles are free from artificial preservatives, making them more sensitive to heat and light. Always store your pickle jar in a cool, dark place like a pantry or cupboard. If you live in a warm climate, consider storing the jar in the refrigerator to extend its shelf life.
Keep the jar airtight
Air exposure can lead to spoilage, especially for preservative-free pickles. Ensure that the lid is tightly sealed after every use. If the original jar lid becomes loose or damaged, transfer the pickle to an airtight glass jar for better preservation.
Always Use a Clean, Dry Spoon
Moisture is the enemy of fresh pickles. When taking out a portion, always use a clean, dry spoon to prevent water or contaminants from entering the jar. Even a small drop of water can disrupt the balance of the pickle, leading to spoilage/fungus or mold.
Stir Occasionally
Natural pickles tend to settle over time, with oil and spices sinking to the bottom. Gently stir the contents of the jar every few weeks to redistribute the flavors and ensure every piece is well-coated with oil and spices.
Add Oil If Needed
In preservative-free pickles, mustard oil acts as a natural preservative by preventing bacterial growth. If the oil level in the jar reduces over time, you can add more. Heat mustard oil until it starts to smoke, let it cool completely, and then pour it into the jar until the pickle is submerged. This will keep the pickle fresh and flavorful.
Watch for Natural Fermentation
Since natural pickles are free from stabilizers, some fermentation may occur, especially if the jar is exposed to heat. You might notice slight bubbling or a tangy aroma—this is normal and safe to consume. However, if you see mold or the pickle smells unpleasant, it’s best to discard it.
Consume Within a Reasonable Timeframe
Unlike store-bought pickles with artificial preservatives, natural pickles are best consumed within a few months to a year, depending on the ingredients and storage conditions. Check the batch date and make a habit of enjoying your pickles while they are fresh and at their peak flavor.
Handle Oil Spillage or Leakage
Natural pickles often contain a generous amount of oil, which may spill during transit or storage due to temperature changes. To prevent messes, place the jar on a plate or wipe the exterior clean before storage. Remember, oil leakage is a sign of authentic, preservative-free pickles!
Why Choose Natural Pickles?
Natural pickles are more than just a condiment—they’re a taste of tradition. Free from chemicals, stabilizers, and artificial preservatives, they retain the authentic flavors of the ingredients and the artisanal touch of the maker.
By following these simple tips, you can enjoy the fresh taste and health benefits of natural, preservative-free pickles without worry. Treat your pickle jar with care, and it will reward you with unmatched flavor for months to come!
Do you have more tips or questions about natural pickles? Share your thoughts in the comments below—we’d love to hear from you!
Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. From supporting muscle and nerve function to improving sleep and reducing stress, magnesium is a must-have in your wellness routine. However, with so many supplement options available—Magnesium Glycinate, Citrate, and Oxide—and questions about dosage and absorption, it can be overwhelming to make the right choice.
In this post, we’ll break down everything you need to know about magnesium supplements, how much you should take, and how well your body can absorb it.
Why is Magnesium Important?
Magnesium is critical for:
Maintaining healthy muscle and nerve function.
Supporting bone strength and heart health.
Reducing stress and promoting relaxation.
Improving digestion and relieving constipation.
A magnesium deficiency can lead to fatigue, muscle cramps, irregular heartbeats, and more. That’s why supplements are popular for those who don’t get enough through their diet.
Understanding the Different Types of Magnesium Supplements
The primary difference between magnesium glycinate, magnesium citrate, and magnesium oxide lies in their bioavailability, intended use, and side effects. Here’s a breakdown to help you choose:
1. Magnesium Glycinate
Description: A compound of magnesium and glycine (an amino acid).
Bioavailability: High. It is easily absorbed by the body and less likely to cause digestive discomfort.
Uses:
Relieves muscle cramps and spasms.
Promotes relaxation and reduces anxiety or stress (glycine has calming effects).
Supports sleep quality.
Good for people with sensitive stomachs.
Side Effects: Rare, usually well-tolerated.
Best for: Those needing a gentle, highly absorbable magnesium form for general health, sleep, or stress.
2. Magnesium Citrate
Description: A compound of magnesium and citric acid.
Bioavailability: Moderate to high. It is well-absorbed but may have a mild laxative effect due to the citric acid.
Uses:
Improves magnesium levels.
Relieves occasional constipation (popular as a laxative in higher doses).
Supports muscle and nerve health.
Side Effects: May cause diarrhea or gastrointestinal discomfort if taken in large amounts.
Best for: Those with constipation or needing a cost-effective, bioavailable form of magnesium.
3. Magnesium Oxide
Description: A compound of magnesium and oxygen.
Bioavailability: Low. Only about 4% of the magnesium is absorbed, but it contains a high percentage of elemental magnesium.
Uses:
Primarily used as a laxative or antacid.
Less effective at raising magnesium levels in the body.
Side Effects: Higher risk of diarrhea or stomach upset.
Best for: Treating occasional constipation or acid reflux; not ideal for improving magnesium levels.
Key Differences
Type
Bioavailability
Primary Uses
Side Effects
Magnesium Glycinate
High
Relaxation, sleep, cramps, anxiety
Rare; gentle on the stomach
Magnesium Citrate
Moderate-High
Constipation, general health
Mild laxative effect possible
Magnesium Oxide
Low
Constipation, acid reflux
High risk of diarrhea or upset
Key Differences between Different Types of Magnesium Supplements
Which Should You Choose?
For relaxation, better sleep, and chronic deficiency: Magnesium Glycinate.
For constipation relief: Magnesium Citrate or Oxide (Citrate is gentler).
For occasional stomach acid issues: Magnesium Oxide.
If you’re unsure, consulting a healthcare provider can help tailor the best magnesium supplement to your needs.
How Much Magnesium Do You Need?
The required dosage of a magnesium supplement depends on several factors, including the individual’s specific needs, the type of magnesium supplement, and overall health. However, for a 100 kg adult male, the following guidelines can help:
Recommended Daily Allowance (RDA) for Magnesium
Men (19-30 years): 400 mg/day
Men (31 years and older): 420 mg/day
For individuals with a larger body weight, such as a 100 kg male, slightly higher magnesium intake may be beneficial. However, excessive magnesium intake should be avoided without medical supervision.
Supplement Dosage Based on Type
The actual dosage depends on the form of magnesium:
Magnesium Glycinate:
Highly bioavailable and gentle on the stomach.
Start with 200–400 mg of elemental magnesium daily, divided into two doses.
Adjust based on tolerance and needs.
Magnesium Citrate:
Good for improving magnesium levels but may have a laxative effect.
Start with 200–400 mg of elemental magnesium daily.
Magnesium Oxide:
Lower bioavailability but used in higher doses.
May require 400–600 mg of elemental magnesium daily.
How to Calculate Dosage
Supplements list elemental magnesium on their labels. For example, 250 mg of magnesium glycinate complex may only contain 50 mg of elemental magnesium.
Match the total elemental magnesium intake to your target dose (e.g., 400–500 mg/day).
Consult a Physician
Since magnesium can interact with medications and health conditions (e.g., kidney disease), consult a healthcare professional before exceeding the recommended dose. Overdosing can lead to side effects like diarrhea, nausea, or magnesium toxicity.
How Much Magnesium Can Your Body Absorb at Once?
The body’s ability to absorb magnesium depends on the form, dose, and individual factors like gut health and magnesium levels. For magnesium glycinate, which has high bioavailability, here’s what you need to know:
Absorption of Magnesium Glycinate
Magnesium absorption occurs mostly in the small intestine and is subject to saturation. This means that taking too much at once may reduce absorption efficiency.
The body typically absorbs 20–50% of elemental magnesium from supplements, depending on the individual and dose.
Elemental Magnesium in Magnesium Glycinate
Magnesium glycinate contains 14–15% elemental magnesium by weight. For example:
A 2000 mg magnesium glycinate dose provides about 280–300 mg of elemental magnesium.
A 500 mg magnesium glycinate dose provides about 70–75 mg of elemental magnesium.
How Much Can the Body Absorb at Once?
Studies suggest that the body absorbs 100–200 mg of elemental magnesium per dose efficiently.
Larger doses (e.g., more than 300–350 mg of elemental magnesium) are less efficiently absorbed and may cause loose stools or diarrhea.
Practical Recommendation
If you’re considering 2000 mg of magnesium glycinate (about 280–300 mg elemental magnesium), split it into 2–3 smaller doses throughout the day for optimal absorption.
For 500 mg magnesium glycinate (70–75 mg elemental magnesium), it’s fine to take it in a single dose.
This split reduces the chance of side effects like diarrhea and ensures the body absorbs more effectively. Always start with a smaller dose if you’re new to magnesium supplements to gauge tolerance.
Quick Tips:
Choose Magnesium Glycinate for stress relief, relaxation, or if you have a sensitive stomach.
Opt for Magnesium Citrate for constipation or a budget-friendly option.
Use Magnesium Oxide only for occasional constipation or acid reflux.
Final Thoughts
Magnesium is a powerhouse mineral, but not all supplements are created equal. Understanding the type of magnesium, how much your body can absorb, and how to split doses can help you maximize its benefits.
Key Takeaways:
Aim for 100–200 mg of elemental magnesium per dose for optimal absorption.
Split larger doses to improve absorption and avoid side effects.
Choose the magnesium type that best aligns with your needs—whether it’s better sleep, stress relief, or digestive health.
Always consult a healthcare professional before starting any supplement regimen, especially if you have existing health conditions.
FAQs
1. Can I take magnesium supplements with food? Yes, taking magnesium with food can improve absorption and reduce the risk of stomach upset.
2. How do I know if I’m magnesium deficient? Common signs include muscle cramps, fatigue, irritability, and irregular heartbeat. A blood test can confirm magnesium levels.
3. Are there risks of taking too much magnesium? Excess magnesium (especially above 350 mg/day from supplements) can cause diarrhea, nausea, and magnesium toxicity in rare cases. Always stick to recommended doses.
“The body is your temple. Keep it pure and clean for the soul to reside in.” – B.K.S. Iyengar
In the realm of self-discovery and inner peace, yoga emerges as a beacon of light, guiding us through the tumultuous waves of life towards a haven of tranquility. The practice of yoga is an ancient art, deeply rooted in the pursuit of ultimate freedom—a freedom that encompasses the body, mind, and soul.
The Philosophy of Yoga: A Path to Liberation
Yoga is not merely a physical exercise but a holistic approach to living. It is the union of the body with the mind and the soul with the universe. This union, as described by the revered yoga teacher B.K.S. Iyengar, is the essence of yoga. It is a means to achieve freedom and the very end in itself.
The sage-like Iyengar, who brought the treasures of yoga to the forefront of the global consciousness, taught that the discipline of yoga is the gateway to liberation. Through the practice of asanas (postures) and pranayama (breath control), one can navigate the journey of life with grace and strength.
A Glimpse into the Mastery of B.K.S. Iyengar
To truly comprehend the transformative power of yoga, one must witness its practice by a master. In a profound demonstration from 1976, B.K.S. Iyengar, the founder of Iyengar Yoga, showcases the depth and breadth of this discipline. His demonstration is not just a display of flexibility or strength but a manifestation of the philosophy of yoga. Watch the full video here.
In this video, we observe Iyengar’s meticulous attention to alignment and his meditative focus. He speaks of yoga as a healing force, one that brought him back from the clutches of tuberculosis to a state of health and enlightenment. His message is clear: yoga is accessible to all and has the potential to heal and transform lives.
The Art of Alignment: Asanas Demonstrated by B.K.S. Iyengar
In the video, B.K.S. Iyengar meticulously demonstrates a series of asanas, each designed to cultivate balance, strength, and flexibility. Here’s a detailed look at the poses and the wisdom behind them:
Trikonasana (Triangle Pose)
This foundational pose is a testament to balance and extension. Iyengar emphasizes the importance of extending each part of the upper body in various directions while maintaining a connection with the self.
Parivrtta Trikonasana (Revolved Triangle Pose)
In this asana, the spine receives a beneficial lateral movement. Iyengar’s execution of the pose shows the importance of the movement of the back and the stretch it provides.
Parsvakonasana (Extended Side Angle Pose)
Also known as the plank or angular pose, this asana demonstrates how each part of the body, from the knuckles of the toes to the hips and waist, stretches independently yet remains interconnected.
Ardha Chandrasana (Half Moon Pose)
The Half Moon Pose showcases balance and the extension of the entire body, right down to the toes. Iyengar’s precision highlights the importance of engaging even the smallest parts of the body.
Uttanasana (Standing Forward Bend)
This forward bend is crucial for extending the spine. Iyengar points out that in our modern, technology-driven world, we’ve lost the resonance of the spine, leading to common ailments like sciatica and slipped discs.
Adho Mukha Svanasana (Downward-Facing Dog)
Iyengar compares the stretch in this pose to a dog stretching its front legs, emphasizing the lengthening of the spine and the distribution of weight through the hands and feet.
Surya Namaskar (Sun Salutation)
Iyengar demonstrates the dynamic flow of the Sun Salutation, which includes poses like Chaturanga Dandasana (Four-Limbed Staff Pose) and Urdhva Mukha Svanasana (Upward-Facing Dog), highlighting the fluidity and strength required in the practice.
Steps of Surya Namaskar, Sun Salutation.
Janu Sirsasana (Head-to-Knee Forward Bend)
This asana focuses on stretching the back of the body and requires the head of the knee to be stretched backward, providing a deep stretch to the hamstrings and back.
Offering a lateral stretch, this pose extends the liver and other internal organs, showcasing the detoxifying effects of yoga.
Padmasana (Lotus Pose)
Iyengar demonstrates the Lotus Pose with one leg in the half-lotus position, emphasizing the depth of meditation and concentration that can be achieved in this asana.
Tadasana (Mountain Pose)
The Mountain Pose is a fundamental yoga pose that establishes the basis for all standing poses. It involves standing steady, firm, and upright like a mountain, which Iyengar describes as essential for brain stability.
Parighasana (Gate Pose)
This asana involves a lateral bend that stretches the side body, resembling the crossbar of a gate, hence the name.
Paschimottanasana (Seated Forward Bend)
Iyengar highlights the posterior stretch in this pose, where the energy moves from the heel to the crown of the head, emphasizing the importance of engaging the entire posterior chain of the body.
In each of these asanas, Iyengar’s approach is not just about achieving a physical position but about reaching a state of ultimate freedom where the body, mind, and intellect operate in unison without obstruction. His demonstration serves as a profound reminder of the depth and precision required in the practice of yoga.
The Practice of Yoga in Modern Times
In our contemporary society, where the pace of life accelerates daily, yoga serves as a sanctuary. It offers a space to slow down, to reconnect with our inner selves, and to cultivate a sense of well-being. The teachings of Iyengar remind us that the practice of yoga is a form of self-care that extends beyond the physical body to the mind and spirit.
As we incorporate yoga into our daily routine, we begin to experience its myriad benefits. Our bodies become stronger, our minds clearer, and our hearts more open. We learn to move through life’s challenges with equanimity and to embrace each moment with mindfulness and gratitude.
Embracing the Journey
The journey of yoga is infinite, filled with continuous learning and growth. As we delve deeper into its practice, we uncover layers of our being and discover the boundless potential within. Yoga is a lifelong companion, a source of comfort and strength, and a path to inner freedom.
Let us honor the legacy of B.K.S. Iyengar and the ancient wisdom of yoga by stepping onto the mat with intention and curiosity. Let us explore the depths of our own being and, in doing so, find the peace and freedom that yoga promises.
What are the health benefits of practicing Trikonasana (Triangle Pose)? Trikonasana is known to stretch and strengthen the thighs, knees, and ankles, while also stimulating the abdominal organs, which can aid in improving digestion. Additionally, it can relieve back pain and stress, offering a holistic approach to wellness.
How does Parivrtta Trikonasana (Revolved Triangle Pose) improve posture? The Revolved Triangle Pose is excellent for providing a deep stretch to the spine, improving balance, and increasing proprioceptive awareness, which collectively contribute to better posture and spinal health.
Can beginners attempt Parsvakonasana (Extended Side Angle Pose), and what should they be aware of? Beginners can certainly practice Parsvakonasana with modifications. It’s important to focus on maintaining a strong base with the feet and engaging the core for stability to prevent any strain.
What is the significance of Ardha Chandrasana (Half Moon Pose) in a yoga sequence? Ardha Chandrasana challenges and promotes balance and concentration. It also strengthens the abdomen, ankles, thighs, buttocks, and spine, making it a significant pose for building core strength and stability.
In what ways does Uttanasana (Standing Forward Bend) counteract the effects of sitting all day? Uttanasana helps to stretch the hamstrings, calves, and hips, which are often tight from prolonged sitting. It also encourages blood flow to the brain, which can alleviate stress and rejuvenate the body.
How does Adho Mukha Svanasana (Downward-Facing Dog) support mental health? This pose is known for its calming effect on the brain, which can help relieve stress, mild depression, and anxiety. It’s also therapeutic for headaches, insomnia, and fatigue.
What is the purpose of including Surya Namaskar (Sun Salutation) in a daily yoga practice? Surya Namaskar is a comprehensive practice that warms up the body, improves circulation, and is a cardiovascular workout that strengthens and tones the body, making it a great all-in-one practice for daily health.
Can Janu Sirsasana (Head-to-Knee Forward Bend) aid in digestion, and if so, how? Yes, by folding forward, this pose massages the abdominal organs, which can stimulate digestion and help alleviate issues such as constipation, while also calming the mind and reducing anxiety.
What are the benefits of Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) for internal organs? This twisting pose enhances the massage effect on the abdominal organs, improving the function of the liver, kidneys, and intestines, and can aid in detoxifying the body.
How does practicing Tadasana (Mountain Pose) benefit daily activities? Tadasana helps develop proper posture and body awareness, which can translate into better body mechanics during daily activities, reducing the risk of injury and improving overall physical alignment.
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