Happy Halloween: How a hot scary chili a day may keep the ghastly doctor away

I like the burn. A little bit of sweat sometimes let’s me know I’m alive, that I’m brave. Somehow, I find it enjoyable.

So you can imagine my delight when I saw this:

So apparently chilis are also healthy.

Would you try eating hotter foods just for the health benefit? Do you like eating hot fiery foods or are you more of the comfortable mild type?

Either way, if you do decide to add more chili into your diet, don’t go overboard. Try to avoid a fiery emergency:

Video by Rizwan Alvi @rizwanalvifoto 


Super health powerhouse: cruciferous vegetable soup

There are so many benefits to eating cruciferous vegetables.

And since the season is autumn, as the days get shorter and colder, warm vegetable soup is a great choice.

Vegetable soup not only fills you up because of all the fiber, minerals and vitamins, but also gives your body a break from meat.

This soup contains cabbage, mushrooms, broccoli, tofu, carrots, rice noodles and fresh herbs.

photography by Rizwan Alvi  @rizwanalvifoto (Instagram)

Add beans sprouts and a squeeze of lime for an extra flavor and nutrition boost.

photography by Rizwan Alvi @rizwanalvifoto (Instagram)

Do you believe in the nutritional benefits of cruciferous vegetables?


How exactly is your body a reflection of what is going on inside?

Do you want to know what’s going on inside of you in five seconds flat?
Sometimes examining what’s happening on the outside of your body give you clues to what nutrient deficiencies might be occurring on the inside.

Do you find this is true for you?


Five benefits of yoga asana “legs up the wall”

I bring it out at the end of a powerful rejuvenating yoga class: legs up the wall. In Sanskrit it is called Viparita Karani.

And it is just like it sounds. You lie on your back with your sit bones as close to the wall as is comfortable. Then, extend your legs up the wall, so that the backs of your legs are fully resting against it.


There are many, but here are five health benefits of legs up the wall posture. 

It’s relieves tired leg muscles.

As your legs rest up the wall, tension is drained from the legs, feet and even hips if you have them elevated on a bolster or block.

It gives you all the benefits of an inversion asana, without the effort.

Inversion yoga poses can help to reverse the effects of gravity on your body, help regulate blood pressure, help move stuck fluids and even help to improve your digestion.

This yoga pose gives you all the benefits of an inversion, while you relax.

It helps to quiet the mind. 

If you practice this pose for a period of time, recommended is 10 to 15 minutes, you may be better able to cultivate a quiet mind.

By fully releasing and relaxing your body, focusing on your deep inhalation’s and exhalations, you will evoke a meditative state.

It to rebalances your blood circulation.

This pose gives blood circulation a gentle boost towards the upper body and head, creating a pleasant rebalancing after standing or sitting all day.

Alleviates headaches and boosts energy

Since this pose calms the nervous system and balances unevenness of mood, it is known to reduce headache pain, freeing up energy to be used in more positive ways.

Have you ever tried this pose?


Nutrition of avocado toast & how to make it

Avocado is creamy, buttery and on top of a crispy toast, delicious.

It’s healthy too of course, otherwise how could it be featured on serenaglow ?!?

To make the toast you will need toast, fresh lemon juice, good quality salt, and a quarter of an avocado per slice of bread.

photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)

Very ripe avocado will mush nicely, like soft butter, onto your crispy toast.

Then squeeze on the salt of your choice and a healthy squeeze of fresh lemon.

photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)
photography and food styling by Rizwan Alvi @rizwanalvifoto (Instagram)



What high cholesterol does to your arteries and how to lower your cholesterol naturally

A high cholesterol number after a blood test can be scary but what does it really mean?

It doesn’t mean you are necessarily  unhealthy but you should watch your diet and exercise.

High cholesterol can injure artery walls if too high.

To lower your cholesterol naturally, without statin drugs, it’s important to eat the right foods and get active.

Eating healthy can be quite delicious.

Eat poached or baked chicken, lean meats and fish. Eat as many plant-based foods as you can. Enjoy as many fruits and vegetables as you can. Excellent examples are grapefruit, sweet potato, celery, apple, ginger, spinach, carrots and orange.

photography and food styling by @rizwanalvifoto (Instagram)
photography and food styling by @rizwanalvifoto (Instagram)
photography and food styling by @rizwanalvifoto (Instagram)
photography and food styling by @rizwanalvifoto (Instagram)
photography and food styling by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
Fruit. photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)

Limit white carbs like a white bread, white rice, white pasta, noodles, fried pastry, white flour and pancakes. If you want to lower your cholesterol, easy on the greasy, bready, sugary, processed food for a while:

photography by @rizwanalvifoto (Instagram)
photography by @rizwanalvifoto (Instagram)
photography by @serenapeace (Instagram)

Give your body a break. Steam your fish and vegetables. Snack on healthy raw nuts and fruit. Aim to eat at least 2 to 4 cups of dark green leafy vegetables, like chard, spinach, arugula, field greens, mixed greens, romaine and kale. Don’t let them sit in your fridge for too long, eat them right away. Drizzle some extra-virgin olive oil and squeeze a lemon on for dressing. I had a tiny bit of pepper, cumin or coriander (also said to lower cholesterol) powder

If you are into drinking fresh juice, here is a recipe to lower cholesterol naturally:

Have you or a loved one experienced high cholesterol? How have you changed your lifestyle to lower cholesterol?

24 yoga poses for beginners

I found the cutest yoga guide, I think it will help you. 

It’s no secret that I believe in yoga, I believe it’s for everyone and I’ve been practicing yoga for over 15 years.

I love yoga because it gives your body an awareness for other exercises do not. Yoga is for everyone, of all levels. It makes your body very strong.

You practice yoga? What do you think of yoga?

More reasons why you should take a walk every day for at least 30 minutes

If you’re stuck, facing a problem, annoyed, frustrated or upset, there’s a solution. Perspective. Time. Productivity.

And you get all those things when you take a walk outside for at least half an hour every single day. Taking a walk breaks up your day, gives you a boost of health & perspective so that you may go back and solve a problem a different way.

Chemicals secreted from trees, leaves, bushes and plants mingle in the atmosphere and as we inhale them, our bodies get a boost of oxygen and as a result… Energy. This is what makes us more productive when we go back to work.

Also taking breaks is important. Time away from our tasks recharge our brain so we can concentrate better, perform better and live happier lives.

How much do you walk in a day? How much do you walk in a week? Do you feel you walk enough?


The benefits and nutrition for eating black, red or dark grapes

So delicious and healthy; dark or red grapes work from the inside to make your skin, eyes and hair beautiful on the outside. There are many nutritional benefits to snacking on red grapes:

Remember it’s your choice what you snack on. Instead of going to the vending machine, grabbing the $.99 burger or opening a bag of processed salty snacks, consider going to the supermarket or farmers market and picking up some grapes.

I like to rinse and rub my grapes under cold running water then put them in a bowl with the paper towel, then I clean them as I eat. So delicious and my body thinks me for it after.

Not only are red grapes delicious but they contain both soluble and insoluble fiber. This means they make you feel full for longer. They also contain a lot of water. This is what plumps your skin, brightens your eyes and adds silky health to your hair. Eat grapes when you can.

Do you eat grapes? What kind are your favorite?


Why you should be eating yogurt regularly

I like Greek no fat yogurt, but I’m not choosy about the fat content as much as I am about the flavour.

And my flavor has always been plain. I don’t know what it is but that cold sour taste of yogurt has always been a treat for me.

Cold, thick, plain Greek yogurt is one of my favorite things to eat. And I feel blessed I don’t have any dietary constraints when it comes to yogurt. I am not lactose intolerant, my stomach can handle yogurt perfectly fine. In fact I feel it does my body really good!

I like my yogurt plain but I have no problem stopping it with bananas, strawberries, blueberries, granola or any other delicious fruit.

What are your feelings on yogurt? Do you eat it? How do you eat it?