Pooja is based in San Francisco and loves to cook, read, drink coffee, and take long walks with no destination. She recently graduated from UC Santa Barbara after studying Economics and Accounting, and now works in finance. You can find her on Instagram @poojxk.

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pooja-kini.jpg

Pooja Kini

<h4
  id="h-pooja-kini-is-a-master-of-finding-simple-ways-to-eat-healthy-food-while-living-a-busy-lifestyle-here-she-shares-a-kale-salad-that-is-full-of-goodness-without-taking-loads-of-time-to-prepare">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e42626">POOJA KINI</mark>
    is a master of finding simple ways to eat healthy food while living a busy
    lifestyle. Here she shares a kale salad that is full of goodness without
    taking loads of time to prepare.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  Ah, kale. The green that made an appearance out of nowhere, became everyone’s
  favorite overnight, and has apparently decided to stay for good. It’s the star
  of salads, grain bowls, and even chips! While intimidating and seemingly
  bitter, if you prepare it properly, it can taste amazing. And we all know it’s
  super good for you. Amongst other health benefits, kale is packed with
  antioxidants, vitamin C, and vitamin K.
</p>

<p>
  I love this salad when I’m looking for something quick, simple, and filling to
  eat for lunch on a weekday. It’s my go-to for a reason: it’s colorful,
  crunchy, and packed with flavor, while being healthy and light! I like to make
  a batch of dressing and pre-portion my veggies so that when it comes to lunch
  time, all I have to do is combine them, which takes less than 5minutes!
  Getting your greens in can be difficult, but this makes it easy.
</p>

<p>
  This recipe is vegetarian and can be made vegan easily with the removal of the
  cheese.
</p>

<p><strong>Ingredients:</strong></p>

<ul>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Kale (any
        variety), washed and stems removed</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Cheese of choice
        (I prefer goat cheese or feta cheese)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Slivered almonds
        or sunflower seeds</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">½
        avocado</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">½ cup chickpeas,
        white beans, or kidney beans</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Any extra veggies
        you like (I enjoy tomatoes, sliced apples, or sweet
        bell peppers).</mark></strong>
  </li>
</ul>

<p><strong>Dressing:</strong></p>

<ul>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Extra virgin olive
        oil (1 tbsp)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Lemon juice (½
        lemon)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Salt (to taste,
        but a generous pinch or a few healthy cracks)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Pepper (same as
        salt)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Red chilli flakes
        (to taste depending on your spice tolerance)</mark></strong>
  </li>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #23a029">Optional: a little
        honey for sweetness</mark></strong>
  </li>
</ul>

<p>
  Combine the ingredients for the dressing, whisking with a fork quickly until
  emulsified, in a small bowl or jar. You can make extra and keep it for the
  next day if you like.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="676" alt="easy-kale-salad2" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/easy_kale_salad2_e1736e08ac.jpg?updated_at=2023-04-12T05:38:16.386Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  In a salad bowl, add your kale, pour the dressing over it, and massage it in
  with your hands. This tenderizes the kale and takes away the bitterness.
</p>

<p>
  Add the avocado–a trick is to cut it in half, cut a checker board shape in to
  the half that isn’t pitted, and then simply squeeze down on the skin, pushing
  out the avocado pieces.
</p>

<p>
  Add in the remainder of your ingredients, and toss with the rest of the salad
  until everything is coated. Enjoy!
</p>

<hr class="vertical-space1" />

Easy kale salad

<h4
    id="h-pooja-kini-shares-her-experience-and-tips-for-setting-intentions-and-caring-for-your-health-on-a-daily-basis-she-also-shares-a-great-recipe-for-a-quick-healthy-and-very-tasty-breakfast">
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">POOJA KINI
        </mark>shares her experience and tips for setting intentions and caring for your
        health on a daily basis. She also shares a great recipe for a quick,
        healthy and very tasty breakfast.</strong>
</h4>

<hr class="vertical-space1" />

<p>
    I’ve experienced a great deal of change during my transition to adulthood;
    perhaps the most poignant being how I invest my energy and set my
    intentions. As a teenager in high school, I would not think beyond the next
    “big thing” – an exam, a competition, a party, college admission. Up until I
    graduated from university, every effort I made went towards crossing an item
    off a list or achieving an external goal.
</p>

<p>
    If you work a traditional 9 to 5 job, your routine can cause your days to
    blend together. While this may result in monotony (and it’s important to
    make sure it doesn’t!), it can also create a sense of stability. This
    external stability caused a shift in my priorities. I started seeking
    fulfillment <em>internally</em>. I made choices that centered on my
    happiness, peace, and well-being. I set long-term, less specific intentions,
    like reading more, moving my body, and eating better. Essentially, I
    prioritized taking care of myself – something I did not realize I had been
    neglecting earlier.
</p>

<p>
    Recently, I realized that my days are far more productive when I wake up
    earlier. I feel like I have accomplished more, and I get an extra few hours
    in the morning to myself before work. I can clean my room, get a quick
    workout in, go for a walk, read…the possibilities are endless. The caveat? I
    have never been a morning person.
</p>

<p>
    I’ve been a night owl for the last ten years. So no matter how much sleep I
    get, I associate the early morning with feelings of grogginess and
    crankiness. But the pros certainly outweigh the virtually nonexistent cons
    of being an early riser, and I’ve been making a serious effort to get myself
    out of bed.
</p>

<p>Here are some things I’ve been trying that seem to be working:</p>

<h3>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">Get some
            sun</mark></strong>
</h3>

<p>
    It’s far too easy to snooze your alarm and fall back asleep, but one hack
    I’ve discovered is to get some sunlight on my face as the key to an
    immediate wake-up. Keep your blinds open, move to a sunny area of your home,
    or even step outside for a moment. You’ll feel your body realize it is time
    to get the day started.
</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast2_d04aab33ae.jpg?updated_at=2023-04-12T06:36:35.681Z" />
</div>

<hr class="vertical-space1" />

<h3>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">Wait to drink
            caffeine</mark></strong>
</h3>

<p>
    I used to require my daily cup of coffee as soon as I got up, but drinking
    it on an empty stomach made me jittery and tired by noon. Now, I drink a
    glass of water first and pair my coffee with breakfast. This allows me to
    enjoy my beverage and avoid any unpleasant side effects.
</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast3_005b659b78.jpg?updated_at=2023-04-12T06:37:52.823Z" />
</div>

<hr class="vertical-space1" />

<h3>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">Stay
            hydrated</mark></strong>
</h3>

<p>
    Drinking water is so important, and so easy to neglect. I try to fill my
    water bottle as soon as it empties so I constantly have water near me when I
    feel thirsty. Drinking enough water has helped me stay more alert and
    refreshed throughout the morning.
</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast4_937ac7b5ed.jpg?updated_at=2023-04-12T06:39:05.187Z" />
</div>

<hr class="vertical-space1" />

<h3>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">Eat a
            nourishing breakfast</mark></strong>
</h3>

<p>
    This might be the biggest game-changer for me. I used to avoid eating
    breakfast, and now I have found the additional nourishment powers me through
    the morning until lunch.
</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast5_5a0a2ae781.jpg?updated_at=2023-04-12T06:40:31.028Z" />
</div>

<hr class="vertical-space1" />

<h2 class="has-text-color" style="color: #1a5181"><strong>RECIPE</strong></h2>

<p>My go-to oatmeal recipe is easy, quick, and super nutritious.</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast6_a2fb82d30a.jpg?updated_at=2023-04-12T06:41:42.474Z" />
</div>

<hr class="vertical-space1" />

<h2>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425"
           >Oatmeal</mark></strong>
</h2>

<h3>
    <mark style="background-color: rgba(0, 0, 0, 0); color: #8ab442">Ingredients:</mark>
</h3>

<h5>
    <strong>½ cup rolled oats<br />Water<br />Frozen fruit (I use wild blueberries
        and peaches)<br />Fresh fruit, cut up (I use strawberries)<br />Milk of
        choice (I use almond milk)<br />Something crunchy (I use hazelnuts, but
        feel free to use any nuts, granola, etc.)<br />Nut or seed butter (I use
        almond butter)<br />Optional: chia seeds</strong>
</h5>

<hr class="vertical-space1" />

<p>
    Cook your oats on the stovetop to the consistency you prefer. I am not a fan
    of solid or mushy oats, so I make sure my oats are fully submerged in a ½
    water, ½ milk liquid mixture.
</p>

<p>
    Add frozen fruit and chia seeds. Bring everything to the boil, stirring
    regularly.
</p>

<p>
    Take off the heat, add to a bowl, and top with fresh fruit, nuts, and a
    spoon of nut or seed butter. If you want, you can drizzle some honey on top!
</p>

<hr class="vertical-space1" />

<div class="text-center">
    <img   alt=" interest-intention-and-a-yummy-breakfast" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/interest_intention_yummy_breakfast7_87a503af0c.jpg?updated_at=2023-04-12T06:43:20.532Z" />
</div>

<hr class="vertical-space1" />

<p>
    Intentional self-care is a work-in-progress, an ongoing practice that
    changes often. And as you might have figured, prioritizing isn’t as easy as
    saying you will do something. But, if you take baby steps that progress
    naturally, and remind yourself <em>why</em> you’ve set the intentions you
    have, it’s possible!
</p>

Interest, intention, and a yummy breakfast


      <h4
      class="block-heading"
      id="h-pooja-kini-simplifies-the-art-of-eating-healthy-food-to-4-simple-principles-that-are-easy-to-follow-she-brings-joy-to-eating-well-and-encourages-us-to-start-the-new-year-with-an-approach-to-food-that-is-both-realizable-and-sustainable"
    >
      <strong
        ><mark
          style="background-color: rgba(0, 0, 0, 0); color: #75aa3b"
         
          >POOJA KINI</mark
        >
        simplifies the art of eating healthy food to 4 simple principles that
        are easy to follow. She brings joy to eating well, and encourages us
        to start the New Year with an approach to food that is both realizable
        and sustainable.</strong
      >
    </h4>

    <hr class="vertical-space1" />

    <p>
      January has truly earned its reputation as a fresh slate. Every year
      without fail, the departure of the festivities is followed by an outpour
      of resolutions. We are filled with excitement for the future, for
      possibility, and for opportunity. Naturally, this translates into the
      goals we set for ourselves.&nbsp;&nbsp;
    </p>

    <p>
      While healthy eating and fitness are among the most common New Year’s
      resolutions, they are also some of the toughest to achieve. Much of this
      has to do with setting unrealistic expectations and approaching wellness
      as a chore. Think restricting certain foods, crash dieting, and saying
      you’ll go to the gym every single day. While it may seem like quite the
      achievement to go from never working out to running a marathon
      overnight, jumping from one extreme to the other is not sustainable.
      Your body and mind will exhaust themselves, and as a result, your
      progress will be short-lived.&nbsp;
    </p>

    <p>
      Thankfully, there is a way to incorporate healthy practices – from food
      to exercise to meditation –into your routine so they become part of your
      lifestyle. It starts with eliminating the idea that these practices are
      a means to an end. Detach from the need for instant gratification and
      think deeply about how things make you feel.<em>
        Do you feel refreshed or drained after your workout? Does
        incorporating a variety of foods into your diet make your meals more
        exciting?</em
      >
    </p>

    <hr class="vertical-space1" />

    <div class="block-image">
      <figure>
        <img
          alt="4ideas-healthy-eating-newyear2"
          class="lazyload has-img-center"
          src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear2_5d2582e3a7.jpg?updated_at=2023-04-13T11:04:05.474Z"
        />
      </figure>
    </div>

    <hr class="vertical-space1" />

    <p>
      Think about this as you zone in on healthy eating as a practice, rather
      than another task on your to-do list. If you’ve never been a fan of
      fruits and vegetables, or you’ve never cooked for yourself before,
      approaching healthy eating can be daunting. Forget about the cooking!
      Just assembling the components of a “balanced” meal can seem
      intimidating when the public image of health is a boring salad.&nbsp;
    </p>

    <p>
      When it comes to healthy eating, I do away with the notion of rules.
      Rules, especially strict ones that take a “black and white” angle, make
      any deviations from them seem like failures. This is very unrealistic
      when you’re trying anything new, let alone eating, something we as
      humans depend on for survival.
    </p>

    <hr class="vertical-space1" />

    <hr />

    <h4 class="has-text-align-center block-heading">
      <mark
        style="background-color: rgba(0, 0, 0, 0); color: #75aa3b"
       
        >Zone in on healthy eating as a practice,<br />rather than another
        task on your to-do list.</mark
      >
    </h4>

    <hr />

    <hr class="vertical-space1" />

    <div class="block-image">
      <figure>
        <img
          alt="4ideas-healthy-eating-newyear3"
          class="lazyload has-img-center"
          src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear3_82220c98b3.jpg?updated_at=2023-04-13T11:04:54.270Z"
        />
        <figcaption><br /></figcaption>
      </figure>
    </div>

    <hr class="vertical-space1" />

    <h4 class="has-text-color block-heading" style="color: #7fb67b">
      <strong
        ><mark
          style="background-color: rgba(0, 0, 0, 0); color: #75aa3b"
         
          >FOUR IDEAS FOR HEALTHY EATING</mark
        ></strong
      >
    </h4>

    <ol type="1">
      <li>
        Make sure your plate is colorful and includes all three
        macronutrients: carbohydrates, fats, and protein.
      </li>
      <li>Understand where your food comes from.&nbsp;</li>
      <li>Be excited about the meals you are going to eat.</li>
      <li>
        Know that by healthy eating you are nourishing your body and mind so
        you can maintain and improve your quality of life.
      </li>
    </ol>

    <p>Let’s explore these:</p>

    <p>
      Rather than targeting specific fruits and vegetables, adding color to
      your plate allows you to try new things and get the essential nutrients
      that give these foods their vibrant hues: lycopene in tomatoes,
      anthocyanins in blueberries, anthoxanthins in potatoes, beta-carotene in
      carrots … the list goes on.&nbsp;
    </p>

    <h4 class="block-heading">
      <mark
        style="background-color: rgba(0, 0, 0, 0); color: #f26529"
       
        >1.
        <strong>A colorful plate with all three macronutrients</strong></mark
      >
    </h4>

    <p>
      Rather than targeting specific fruits and vegetables, adding color to
      your plate allows you to try new things and get the essential nutrients
      that give these foods their vibrant hues: lycopene in tomatoes,
      anthocyanins in blueberries, anthoxanthins in potatoes, beta-carotene in
      carrots … the list goes on.
    </p>

    <hr class="vertical-space1" />

    <div class="block-image">
      <figure>
        <img
          alt="4ideas-healthy-eating-newyear4"
          class="lazyload has-img-center"
          src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear4_708ed9d6b1.jpg?updated_at=2023-04-13T11:09:23.402Z"
        />
      </figure>
    </div>

    <hr class="vertical-space1" />

    <p>
      Macronutrients, on the other hand, are nutrients your body depends on to
      survive. These come in many forms, for example, carbohydrates as starchy
      vegetables and grains; fats as dairy, avocados and nuts; plant-based
      proteins as tofu and lentils. This is just the tip of the iceberg, and a
      simple online search can help you find foods that fit your dietary
      needs, budget, and preferences.&nbsp;
    </p>

    <p>
      Following these guidelines gives you enough flexibility to customize
      your meals while being more-or-less certain that you’re feeding yourself
      everything you need to thrive.
    </p>

    <hr class="vertical-space1" />

    <div class="block-image">
      <figure>
        <img
          alt="4ideas-healthy-eating-newyear5"
          class="has-img-center lazyload"
          src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear5_0b02766778.jpg?updated_at=2023-04-13T11:08:20.500Z"
        />
      </figure>
    </div>

    <hr class="vertical-space1" />

    <h4 class="block-heading">
      <mark
        style="background-color: rgba(0, 0, 0, 0); color: #f26529"
       
        >2. <strong>Where does your food come from?</strong></mark
      >
    </h4>

    <p>
      When you connect with whomever is growing your food, or you grow it
      yourself, you develop a personal investment in your healthy eating
      practice. One of the simplest ways is to center your grocery shopping
      around your local farmer’s market.
    </p>

    <p>
      The best part about getting your produce from the farmer’s market is you
      will eat local foods that are in season. Our bodies require different
      nutrition for different seasons, and seasonal produce is healthier,
      cheaper, tastier, and fresher.
    </p>

    <p>
      Visiting the farmer’s market gives you an idea of what fruits and
      vegetables are locally available, so you can plan your meals and gain
      insight into the nutritional value of what you are eating. You also meet
      the people who grow your food, and are supporting local farmers.
    </p>

    <h4 class="block-heading">
      <mark
        style="background-color: rgba(0, 0, 0, 0); color: #f26529"
       
        >3. <strong>Be excited</strong></mark
      >
    </h4>

    <p>
      If you approach healthy eating with the thought that you’re sentenced to
      a lifetime of rabbit food, it’s going to be miserable and impossible.
      Instead, think about the foods you love and try to incorporate them into
      the meals you eat. Learn about spices and put together visually
      appealing dishes that feature a variety of textures and flavors.
    </p>

    <p>
      The internet is overflowing with food content, from recipes to cooking
      videos.You are sure to find a blog or YouTube video that resonates with
      you. Eating is such an essential part of life, you might as well make it
      fun.
    </p>

    <hr class="vertical-space1" />

    <div class="block-image">
      <figure>
        <img
          alt="4ideas-healthy-eating-newyear6"
          class="lazyload has-img-center"
          src="https://cdn-prod-static.heartfulness.org/4ideas_healthy_eating_newyear6_d78d8eadd1.jpg?updated_at=2023-04-13T11:05:59.591Z"
        />
      </figure>
    </div>

    <hr class="vertical-space1" />

    <h4 class="block-heading">
      <mark
        style="background-color: rgba(0, 0, 0, 0); color: #f26529"
       
        >4.
        <strong
          >Know that healthy eating is improving your quality of life</strong
        ></mark
      >
    </h4>

    <p>
      This is self-explanatory, but perhaps the most important of the four. We
      have to eat to survive; providing our bodies and minds with the fuel
      they need to thrive is critical.
    </p>

    <p>
      Whether you wish to spend time with your loved ones, explore your
      passions, or achieve your goals,&nbsp;nourishing yourself gives you the
      energy and ability to do the things you love to the best of your
      ability.&nbsp;
    </p>

    <p>
      Healthy, balanced eating shouldn’t be a chore; it can instead become a
      natural part of your lifestyle. Hopefully this guide makes it a little
      less intimidating.
    </p>

    <hr class="vertical-space1" />

    <hr />

    <h4 class="has-text-align-center block-heading">
      Illustrations by ARATI SHEDDE
    </h4>

    <hr />

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4 ideas for healthy eating in the New Year

<h4 style="text-align:justify;"><span style="color:hsl(240,75%,60%);"><strong>POOJA KINI</strong></span><strong> shares one of her simple superfood salads to brighten up your Monday and give you a burst of nutrients.&nbsp;</strong></h4><p style="text-align:justify;">Sometimes, ordering delivery can seem like the only way to get a filling lunch on a busy Monday. But eating well doesn’t have to require thinking too much – it’s about keeping the right things in your pantry.</p><p style="text-align:justify;">This salad is packed with superfoods and color. Arugula is full of Vitamins C and K, beta-carotene, and magnesium. Blueberries are rich in antioxidants and anthocyanins. Cherry tomatoes contain lycopene, while extra virgin olive oil is full of heart healthy fats.&nbsp;</p><p style="text-align:justify;">Another plus? Chopping is optional and you don’t have to make a dressing. This is a lunch that looks good and makes you feel even better. It also takes 5 minutes to put together, so you can really take your time and enjoy it.</p><hr><h3><span style="color:hsl(240,75%,60%);"><strong>The Easiest Superfood Salad</strong></span></h3><hr><h4 style="text-align:justify;"><span style="color:hsl(30,75%,60%);"><strong>Ingredients:</strong></span></h4><p style="text-align:justify;">Arugula<br>Blueberries<br>Cherry tomatoes (optionally cut in half)<br>Extra virgin olive oil (make sure you’re using a good quality one!)<br>Goat cheese or feta cheese<br>Lemon<br>Salt and Pepper&nbsp;<br>Honey</p><p style="text-align:justify;"><br><span style="color:hsl(30,75%,60%);"><strong>Method:</strong></span></p><p style="text-align:justify;">Add your arugula to a bowl, then add a handful each of blueberries and cherry tomatoes.&nbsp;<br>Sprinkle in a good amount of cheese of your choice.&nbsp;<br>Top with a pinch of salt and freshly cracked pepper.<br>Squeeze lemon over everything.&nbsp;<br>Finish with a healthy drizzle of olive oil and honey.</p>

Pooja Kini

Pooja is based in San Francisco and loves to cook, read, drink coffee, and take long walks with no destination. She recently graduated from UC Santa Barbara after studying Economics and Accounting, and now works in finance. You can find her on Instagram @poojxk.

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