This particular Bengaluru home designed by Aakriti Saraf marries minimum upkeep with maximum storage

When former LinkedIn India product head, Akshay Kothari and his fashion designer wife Manya moved to India from San Francisco in 2017, they knew the move would be short-term. Yet, what this young couple wanted was to build a perfect home that was warm, fun, contemporary and inviting—for them, their guests and their baby girl.Fortunately, Manya, whose family is in the construction industry, signed up for the task. It wasn’t long before they identified a 5,000 sqft penthouse apartment with a terrace in Indiranagar, the stylish and lively heart of Bengaluru. Bringing the verdant outdoors into the roomy indoors was a huge attraction for them and the terrace, coupled with Bengaluru’s great weather, really just ticked all their boxes.Planning distinct yet seamless spacesThe informal living area opens up to the dining spaceShamith PatilLocated on the top floor of a low-rise building, theirs was the quintessential builder’s dream (it is two flats converted into one)—a bare shell complete with a 1,000 sqft terrace overlooking a large, lovely children’s garden. There were also generous common spaces that needed to be divided into different sections for the family to use. “We were keen on hunting down a designer who would help us convert this house into a home, who understood our needs and was aligned with our design sensibilities,” explain the Kotharis. And they found their match in interior designer Aakriti Saraf, founder of Bengaluru-based Aakriti Saraf Designs.

Dazzling Diwali Tablescape

This particular Bengaluru home designed by Aakriti Saraf marries minimum upkeep with maximum storage

Tips for moving out of Country

COVID and WFH: A Must-have – Resonate UPS for wifi router

How to recreate Ananya Panday’s dewy makeup and effortless loose waves

How to recreate Ananya Panday’s dewy makeup and effortless loose waves

Yes, dewy skin, barely-there makeup and loose beachy waves are very much a summer holiday aesthetic. But, don’t let that stop you from sporting them all year round. Take inspiration from Ananya Panday. Her hair and makeup (the handiwork of hairstylist Ayesha DeVitre and makeup artist Stacy Gomes) for a recent event looked breezy and effortless, and the best part is that they’re relatively easy to recreate. To try the full look on yourself, follow these six simple steps.Get the look: Ananya Panday’s minimal makeup and effortless wavesBefore you start, moisturise your skin with a hydrating cream. Next, apply a tinted moisturiser with buildable coverage like the Smashbox Halo Healthy Glow Tinted Moisturizer Broad Spectrum SPF 25 all over the face using either your fingers or a brush. Pat and blend a creamy concealer under the eyes and on any scars or blemishes.Swipe a neutral-toned shimmery cream eyeshadow like the Laura Mercier Caviar Stick Eye Colour in Copper all over the lids and use the tip of your finger to blend the colour out into the eye sockets. Then, with a black eyeliner pencil like the Givenchy Magic Khol Eye Liner Pencil in 01 Black, colour close to your upper lash line (make sure you tightline your eyes too, to make your lashes appear fuller at the roots). With a small smudging brush, lightly blur the harsh line. Use a nude liner along your lower waterline to make the eyes appear brighter. Next, curl your lashes and comb through them with a lengthening mascara like the It Cosmetics Superhero Mascara. Add some to the lower lashes too.Set the makeup on your T-zone with a finely milled translucent powder. To add some colour and dimension to the face, pop a peachy, illuminating blush like the Milani Baked Powder Blush in 05 Luminoso high on your cheekbones, and blend it upwards. For a little more shine, dust a highlighter like the Bobbi Brown Nude Finish Illuminating Powder in Buff on the high points of the cheeks and under the arch of the brows.Use a pencil like the Anastasia Beverly Hills Brow Definer to fill gaps and define your eyebrows and with the spoolie end of the pencil, brush stray hairs in place.Give your lips a gentle exfoliation with a mild lip scrub and when the surface is smooth, swipe on a creamy pink lipstick like the Clinique Dramatically Different Lipstick Shaping Lip Colour in Vintage.Prep your hair with a heat protectant spray like the OUAI Heat Protection Spray. Next, use a medium barrel curling wand to twist and curl small sections of hair. Make sure they’re directed away from your face and leave the ends undone. Give your strands a light spritz of hairspray while they cool and then brush the curls out. Finish by misting your hair with a shine spray like the Aveda Brilliant Spray-On Shine.Also read: 5 fitness lessons you need to learn from Shanaya KapoorAdele’s theatrical cat-eye is the ultimate wedding guest makeup5 bridal lessons to learn from Deepika Padukone

Recipe: White Bean Soup

Recipe: White Bean Soup

This white bean soup is full of irresistible flavor, thanks to kale, lemon and tarragon! This healthy recipe will become an instant favorite.

Here’s a healthy soup you’ll immediately add to your regular rotation…because it’s just that good. Try this White Bean Soup recipe, full of humble ingredients and huge flavor! It’s a new favorite over here, especially now that soup season has arrived. Tender white beans float in the cozy broth with soft potatoes and leafy kale. Lemon zest lends brightness and tarragon brings an herby nuance. The best part? It’s made of 100% vegetables and tastes like a dream. We tested this one out on friends and family, and they immediately asked for the recipe!

Ingredients in this white bean soup recipe

This humble white bean soup is built for speed. In fact, it takes just over 30 minutes to make (or less, if you’ve got quick knife skills). Because it’s speedy, you’ll want to use canned beans here. Use your favorite type of canned white bean! Here’s what you’ll need:

Vegetables: onion, carrot, garlic, yellow potatoes, and kaleOlive oilVegetable brothCanned or cooked white beans: cannellini, Great Northern, navy, butter, or otherLemon zestDried tarragon: this absolutely makes the flavor! This spices is worth grabbing at the store if you don’t already have it on hand. In a pinch, dried sage, dill or thyme can stand in, but try to grab the real thing if you can.Salt and pepper

Types of white beans

You can use any type of white bean in this recipe! We like using cannellini beans because of their creamy texture and large size. But any type works! Here are a few of the major white beans you’ll find at the store:

Cannellini: Cannellini beans (can-a-leen-ee) are an Italian variety that are large and kidney shaped, with a creamy texture and mild flavor. Great Northern: These are smaller than cannellini and have a brighter white color. They also have a mild flavor with a nutty undertone.Navy: Navy beans are the smallest of the types of white beans. They have a mild flavor and got their name because they were a popular staple for the US Navy in the early 1900’s. Butter: Butter beans are the largest of the white bean family, with a creamy, rich flavor. Butter beans are sold in many grocery stores dried and canned. Their large size makes for a stunning look in this soup!

Can you use dried white beans in this soup?

Yes! Simply cook up a pot of white beans using your favorite method: we like the Dutch oven method or Instant Pot method. Then use 4 ½ cups cooked white beans to substitute for the 3 15-ounce cans.

Blending this white bean and kale soup

The key to this tasty white bean soup? Blending the broth to get it lightly creamy! Here are a few notes on that step:

The key to the lightly creamy broth? Take out 3 cups of the soup and blend it, then return it to the pot! You can use a standard blender or immersion blender for this job. Feeling lazy? You can skip this step. The soup still tastes great! We prefer it with the textured broth, but it’s great either way.

A note on serving size

This white bean soup is designed for a big pot of soup with 4 to 6 ample servings. Because here’s the thing. We originally made a modest 4 serving recipe version of it, but the pot disappeared too quickly! In our opinion, if you’re going to make a pot of soup, you’ve got to have leftovers. And these leftovers keep well!

Want to make the 4 serving version of this soup? Simply multiply everything by 0.75 below and it comes out to round numbers! For the vegetable broth, you can use 1 quart broth and 1 cup water.

Leftover storage

Got leftovers of this white bean soup? It works great for lunches the next day, and the flavor gets even better over time! Store it refrigerated for up to 3 days or frozen for up to 3 months.

Sides to serve with this soup recipe

What to serve with soup? There are lots of ways to make it into a healthy meal! We like pairing it with a fresh salad with a little extra protein, or a piece of crusty or toast. Here are some ideas:

More healthy soup recipes

Love soups? This one is incredibly healthy: it’s vegan, vegetarian, and full of nutritious vegetables! Here are a few more of our favorite healthy soup recipes for soup season:

This white bean soup recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.


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This white bean soup is full of irresistible flavor, thanks to kale, lemon and tarragon! This healthy recipe will become an instant favorite.

3 tablespoons olive oil
1 large sweet yellow onion, finely diced
2 medium carrots, peeled and finely diced
3 celery ribs, thinly sliced
6 cloves garlic, minced
1 pound yellow or Yukon Gold potatoes, small diced
3 15-ounce cans (4 ½ cups cooked) cannellini beans, drained and rinsed (or Great Northern, navy, butter or other white bean)
2 quarts vegetable broth
1 ½ teaspoons lemon zest
1 ½ teaspoons dried tarragon*
¾ teaspoon kosher salt, or more to taste
Fresh ground black pepper
5 to 6 leaves Tuscan kale, chopped into small pieces

Prep the fresh ingredients (see above).
In a Dutch oven or large pot, heat the olive oil over medium heat. Add the onion, carrot, and celery and sauté for 5 minutes.
Add the minced garlic and cook until just browned, about 1 minute. Add the potato, drained and rinsed white beans, vegetable broth, water, lemon zest, dried tarragon, kosher salt and fresh ground black pepper. Bring to a simmer and simmer for 15 minutes, until the potatoes are tender.
Remove 3 cups of the hot soup (including broth and vegetables) and carefully blend it in a blender or immersion blender. Then pour it back into the pot to create a lightly creamy broth (you can skip this step if you prefer and it still tastes great!).
Stir in the chopped kale and cook until wilted, about 2 minutes more. Taste and add any additional salt, to taste (depending on your brand of vegetable broth). Eat immediately or save leftovers refrigerated for up to 3 days or frozen for up to 3 months.


*We highly recommend grabbing dried tarragon at the store if you don’t regularly stock it in your pantry: it makes the soup! In a pinch, substitute dried sage or thyme. 

Category: SoupMethod: StovetopCuisine: Soup

Keywords: White bean soup, white bean soup recipe, white bean and kale soup

Madhuri Dixit Nene, Tabu, Kartik Aaryan, Raveena Tandon and more to star in new Indian shows and movies on Netflix

Madhuri Dixit Nene, Tabu, Kartik Aaryan, Raveena Tandon and more to star in new Indian shows and movies on Netflix

The dramatic ‘tu-dum’ that sounds each time you hit play on Netflix has gained near-icon status. The streaming giant always has something new to offer viewers, with the most recent offering being its first-ever fan event—fittingly named TUDUM. Featuring over 70 series, films and specials, starring 145 stars and creators from across the globe, the Netflix Global Fan Event thrilled unsuspecting audiences worldwide when it went live on Saturday, September 25. The evening began with the Asia spotlight programs which highlighted new and returning titles across the Indian, Korean and anime genres, followed by the global show, which showcased a line-up of previously unreleased clips, trailers, promos and more.‘The Netflix Tudum: India Spotlight’ was hosted by actors Ali Fazal and Radhika Apte and the 30-minute clip unveiled nine new projects that are slated for release on Netflix in the upcoming months (and two that are returning for season two). The celebrities whose stellar performances and creative acumen we can look forward to this year include Madhuri Dixit Nene, Sanjay Leela Bhansali, Raveena Tandon, Vishal Bhardwaj, Kartik Aaryan, Tovino Thomas, Tamannaah Bhatia, Riteish Deshmukh, Mithila Palkar and Sanya Malhotra, among others. From heart-wrenching romance picks to adrenaline-boosting thrillers—there’s something for everyone. Read on for a recap of the new shows and movies you’ll soon be binge-watching on Netflix.1. Finding AnamikaFans of Madhuri Dixit Nene can rejoice as the actor finally returns to the screen with a thriller-drama series that has been written by Nisha Mehta and Sri Rao, directed by Karishma Kohli and Bejoy Nambiar, and produced by Karan Johar. The storyline follows Dixit Nene in the role of Anamika Anand, an international star who suddenly goes missing. With the search for her underway, dark secrets soon begin to unravel, revealing a web of hidden truths about her life. The show also stars Sanjay Kapoor, Manav Kaul, Lakshvir Saran, Suhasini Mulay and Muskkaan Jaferi.2. DhamakaDirected by Ram Madhvani, Dhamaka is an official remake of the 2013 Korean film The Terror Live. It features Kartik Aaryan as a news anchor, whose life takes a dramatic turn when a terrorist calls him with a bomb threat. While this “mood promo” keeps fans on the edge of their seats with a real-life enactment of the plot by the actor, Aaryan shared with fans that the official trailer for the film will be out soon. The film also stars Mrunal Thakur, Amruta Subhash, Vikas Kumar and Vishwajeet Pradhan.3. Plan A Plan BLooking for a new fictional couple to ship? Look no further than this Riteish Deshmukh and Tamannaah Bhatia-starrer. Also featuring Poonam Dhillon and Kusha Kapila, the romantic comedy, Plan A Plan B, directed by Shashanka Ghosh, follows the love story of a matchmaker and divorce lawyer in a classic case of opposites attract.4. KhufiyaAn unmissable collaboration between Tabu and Vishal Bharadwaj, this film depicts the actor in the lead role as RAW operative Krishna Mehra. Based on Amar Bhushan’s espionage novel Escape to Nowhere, the action-packed film is inspired by true events and also stars Ali Fazal, Wamiqa Gabbi and Ashish Vidyarthi.5. HeeramandiCan’t get enough of Sanjay Leela Bhansali’s cinematic opulence? You can now look forward to his first-ever series—14 years in the making—which is set in pre-independent India and follows the stories of India’s mujra-practising courtesans. You can expect stunning visuals along with drama galore, plus what promises to be a star-studded cast of 18 female actors including Sonakshi Sinha, Manisha Koirala, Nimrat Kaur, Sanjeeda Sheikh and Diana Penty. Juhi Chawla will be joining the cast as she will be seen playing an important cameo in the eight-episode web series.6. Minnal MuraliThere’s a superhero film in the mix as well—Southern star Tovino Thomas features in this Malayalam film helmed by Basil Joseph. The story is set in ’90s and revolves around a tailor from a small town in Kerala who acquires superhuman powers after being struck by lightning.7. Meenakshi SundareshwarSanya Malhotra and Abhimanyu Dassani star in this endearing rom-com as a couple who enter a long-distance, arranged marriage. When combined, their first names, Meenakshi and Sundareshwar, coin the name of the famous Meenakshi-Sundareshwar temple in Tamil Nadu. But for all the sanctity their names exude together, do they have enough in common in real life? The film follows the newly-weds as they try to find their own marital bliss.8. AranyakWhen an international teenage tourist disappears in a mysterious Himalayan town, determined policewoman Kasturi—played by Raveena Tandon—has to separate myths from facts in this moody thriller to get to the bottom of the case. With Rohan Sippy as its showrunner and Vinay Waikul as the director, the film also stars Parambrata Chatterjee, Ashutosh Rana, Zakir Hussain and Megna Malik in important roles.9. Little Things Season 4India’s favourite OTT couple, Dhruv and Kavya, better known as Kavu and Momo, return for a fourth and final season chronicling their heart-warming journey as lovers and best friends. After surviving a long-distance relationship in Season 3, the two continue to navigate their way through life and relationships with their signature dose of humor and sentimentality.The TUDUM India spotlight also announced the return of two other mega-successful shows, Mismatched and Kota Factory, that are coincidentally both set in Rajasthan, and will be back for a second season. If this list is anything to go by, you’ll smoothly sail through the festive and holiday season with just your laptop/smart TV for company. Also reads:8 of the coziest, most autumnal movies to watch this fall6 movies you didn’t know were written by celebrities, streaming on Netflix and Amazon Prime Video11 upcoming movies, shows and documentaries to watch on Netflix, Amazon Prime Video, Apple TV+ and more this week

All the October 2021 Magazine Covers We Loved and Hated

All the October 2021 Magazine Covers We Loved and Hated

The September covers have come and gone. While September is often billed as the most important issue of the year, we’re big fans of what follows. In other words, the October issues. Thankfully, the October 2021 magazine covers offered plenty to fawn over.We hope you love Anya Taylor-Joy. Because she’s literally everywhere. Just this month the actress pops up on Vogue Spain, Vogue Mexico, InStyle and Tatler. We’re also treated to magazine cover staples. Think Regina King, Jennifer Aniston, Zendaya and Nicole Kidman. Although not every appearance earned raves this time around.When it comes to diversity, it could’ve been better. But we’re ecstatic to see Michaela Coel land the cover of ELLE U.K. (We’re just waiting for a much-deserved Vogue cover.)Keep reading to see all the October 2021 magazine covers that have us cheering along with the ones that miss the mark.

20 Statement Turtlenecks Too Cool to Cover Up

20 Statement Turtlenecks Too Cool to Cover Up

Turtlenecks are fashion folks’ go-to base in fall. There are plenty of basic numbers, but now designers are taking turtlenecks up a notch. How? By transforming them from secret weapons to statement makers.From tie-dye to seasonally-appropriate florals, the latest turtlenecks definitely demand to be seen. They’re basically begging for an Instagram shout-out. Trust us, these turtlenecks are worth braving the cold to show off. Besides, you can always layer something underneath to stay warm.Keep reading to discover 20 statement turtlenecks. These showstoppers absolutely deserve to be the star of your outfit, not merely cast in a supporting role. Proenza Schouler Swirl Print Jersey Turtleneck Top in Red Multi, $790 at Proenza Schouler Mango Printed Long Sleeve T-Shirt in Brown, $27.99 at Mango Nanushka Danya Dribbled-Ribbon Turtleneck Top, $445 at Nanushka Ulla Johnson Aurelia Printed Jersey Turtleneck, $195 at Moda Operandi La DoubleJ Geometric Print Turtleneck Top, $225 at Farfetch Dries Van Noten Floral Stretch-Jersey Turtleneck Top, $270 at Eloquii Mesh Turtleneck in Style Squared, $69.95 at Eloquii Anne Isabella Optical Stripe Turtleneck, $235 at SSENSE Paco Rabanne Metallic Jacquard Turtleneck Top, $790 at Moda Operandi Nanushka Hanny Cut-Out Seersucker Turtleneck Top in Black, $295 at Nanushka Cinq à Sept Shirred Tye-Dye Turtleneck Top, $117 at Farfetch Ganni Recycled Nylon Turtleneck Sheer Long-Sleeve Tee, $135 at Ganni Mango Turtleneck Long-Sleeved T-Shirt, $34.99 at Mango Rachel Antonoff Lillian Turtleneck in Manhunt Toile Taffy Batter Mesh, $170 at Lisa Says Gah

10 upcoming movies, shows and documentaries to stream this week on Netflix, Amazon Prime Video, Disney+ Hotstar and more

10 upcoming movies, shows and documentaries to stream this week on Netflix, Amazon Prime Video, Disney+ Hotstar and more

Streaming on Netflix5. Bingo Hell (October 1)The first title in the Welcome to the Blumhouse horror anthology series, this film is set in Oak Springs, Arizona, where a resilient group of aged people does everything in its power to reject gentrification. Their head, Lupita, is the glue that binds them together as a community and a family. Unfortunately, the beloved Bingo Hall is sold to a powerful businessman, infuriating the locals. When Lupita leads a protest against this, her neighbours start turning up dead under mysterious circumstances, making her realise that something sinister is at play.Streaming on Amazon Prime Video6. Black As Night (October 1)Another entry into the Welcome to the Blumhouse anthology, Black As Night follows 15-year-old Shawna whose mother is killed by vampires that prey on the downtrodden in New Orleans. Desperate to even the score, she teams up with three friends, and the group sets out to eliminate the fanged menace in their city. In a twist of events, they find themselves entangled in a centuries-old battle between rival vampire factions, battling to assert control over the city limits.

5 bridal lessons to learn from Deepika Padukone

5 bridal lessons to learn from Deepika Padukone

When Deepika Padukone got married to Ranveer Singh (in a multi-ceremony wedding in Italy), it was heard all around the world. Padukone has always known what works for her—she has a signature look down-pat—so fans knew what they could expect for her wedding beauty looks. But the bride took it up a notch, adding fun elements and dramatic additions that made them really stand out. Here’s what you can learn from her beauty picks now.Emphasise the feature you loveDeepika Padukone loves a bold graphic eye, and she picks this makeup signature for a lot of red carpet events. When you’re going this bold with one feature, it is best to keep the others simple, so it stands out. Since Padukone has expressive eyes, a dramatic eye and nude lip was the perfect combination for her.Keep your makeup matteIf you’re going to be photographed a lot, makeup artists like suggesting a matte base that’ll look great on camera. A matte-finish product usually has less oil pigments in it, so it settles into the face and leaves a smooth finish that won’t look greasy in photos, and won’t slip-slide through the day either. For Padukone’s wedding day makeup look, Shekar picked a base product she’s always loved: the Chantecaille Future Skin Gel Foundation, because it settles well on the skin while staying matte, and finished with a matte powder like the Chantecaille HD Loose Powder on the T-zone.Pick a look that you’ll always loveWhen it comes to your wedding day makeup looks, you’ll want to pick a look that you’ll always love, because the photos and memories will last forever. Padukone has always loved a matte base, lots of highlighter, metallic eyeshadow shades and a nude lip, so that’s exactly what she picked for her big day. Shekar agrees: “I believe in picking colours that suit your skin tone, as they will make you feel more comfortable rather than the on-trend colours of the moment. Metallic hues are a fail-safe bet, as they are timeless and won’t look dated when you’re going through your wedding album twenty years from now.”Pick a hairstyle you won’t have to fuss withWhether you’re leaving your hair down in waves or tying it up into a bun, it is important to make sure your strands are pinned back and sprayed so you don’t have to worry about pulling it back or fussing with it during the nuptials. Padukone’s wedding hairstylist Gabriel Georgiou created two distinct looks for the two traditional ceremonies—a tight bun for one, and then a braided bun for the other. “The hair was very simple, because everything was so heavy, the jewellery and the dupatta and stuff. Just a middle parting, slicked back for both looks. There was the maatha patti on the head, and then on top of that was the dupatta. The hair had to be strict, simple and strong enough to hold all that stuff. The bride needs to feel very secure and comfortable, so that even if she looks down, or she does this or she does that, nothing comes off,” he told Vogue India.Allow the colour of your bridal outfit to serve as the jump-off pointIt can be overwhelming to figure out what makeup route you want to take, because there are so many looks you can try, and there can be so much inspiration out there. Shekar likes to look at the outfit and then use the colours and textures there to decide a makeup look that’ll work accordingly—this is the tactic that she used to create Padukone’s final looks. “​​Take close note of the accent colours, such as gold, copper or any of the metallic tones, and pick that shade for the eyeshadow as the focal point of your makeup look. For me, directly matching the colours (for example, picking pink eyeshadow to go with a pink lehenga) is a major no-no. Take your cues from the colours of the threadwork, embroidery and embellishments instead.”Also read: 5 simple steps to recreate Deepika Padukone’s signature bun5 bridal beauty lessons to learn from Sonam Kapoor Ahuja3 bridal beauty experts talk about the changing face of the wedding makeup industry

4 reasons you aren’t getting good sleep

4 reasons you aren’t getting good sleep

Burning the midnight oil might help you meet your deadline but it can have a bad effect on everything from your skin and hair to your mental health. Sleep reduces inflammation in our body and it also produces cytokines that are signaling proteins that tell our immune system how to work, when we sleep. These inflammatory markers are not produced well when you lack sleep. A good night’s sleep is also important for maintaining immunity, energy restoration, and memory consolidation. While you might be determined to lose your sleep over your work, there are many other reasons which might be messing with your quality of sleep. And it’s not just revenge procrastination during the pandemic, but also hormonal changes, nutritional deficiencies, and lifestyle conditions such as diabetes that can wreck your sleep.“Our body has an internal clock called the circadian rhythm and is conditioned to function according to how we treat it and the schedule we follow. This circadian rhythm is affected by various factors such as hormones, light and darkness, which is also why it affects our sleep-wake cycle. We sleep in three phases and most sleep is in non-REM (rapid eye movement) stage which is the deep sleep stage. The REM stage is the first stage and lasts for 90 minutes. Adults have a short REM cycle and it reduces as we grow old,” explains Dr Samudrika Patil, clinical endocrinologist and CEO, Vedicure healthcare and wellness. Dr Patil adds that the rhythm is controlled by the suprachiasmatic nucleus in our hypothalamus. It generates many hormones in our body and is responsible for many bodily functions. “It stimulates the creation of the hormone melatonin, which controls our sleep. It affects the circadian rhythm. We need to be in a dark place for melatonin to be secreted,” she says. It then forms a vicious cycle, that is, if you attempt to sleep at the right time, your melatonin production is regularised but if you mess with it, it affects your sleep and other functions.Here’s what might be affecting your nightly Zzzs and why you need to correct it.1) Odd working hoursIf you felt that you could survive with just five hours of sleep and use all possible minutes of the day to finish your work, you can’t be more wrong. “When we stay up late, it causes a reverse melatonin and cortisol ribbon. Our body releases cortisol, adrenaline, and other hormones when we are active and working. Cortisol is released by the hypothalamus-pituitary-adrenal axis (HPA axis). When you stay up late, this cycle gets reversed, as the body releases cortisol when you are working at night, plus melatonin gets released when you try to sleep but by then it’s day. This eventually reduces the quality of sleep and you will sleep for fewer hours,” says Dr Patil. And since the HPA axis controls everything from digestion to your sex drive, losing sleep will have far reaching effects eventually.2) DiabeticsInsulin controls the blood glucose levels. When one has insulin resistance, our body cannot use the insulin by beta cells to control blood sugar. “Diabetics often suffer from polyuria which makes you want to pee often and lose sleep over it. Insulin sensitivity also lowers the blood glucose level, which means you can get hungry in the middle of the night and you wake up to eat. This also affects ghrelin or our hunger hormone, and if you eat food with low GI, it won’t keep you full for long,” says Dr Patil.3) Stimulants and eating before sleepIf you love your post-dinner coffee, chances are it might be running your sleep. Caffeine being a stimulant will keep you up even if it’s sleep time. “Eating just a few hours before sleep also causes acid reflux and affects your sleep. Also, alcohol consumption causes dehydration and makes you lose sleep. If you work out at night, do not have pre and post-workout supplements as many of them contain stimulants such as caffeine,” says Dr Patil. She adds that medicine for blood pressure contains beta blockers and that affects sleep too.4) DepressionWhen you sleep late and wake up late, you aren’t getting enough vitamin D which affects your sleep. Vitamin D deficiency also causes depression, which again affects the quality of sleep. “One of the first signs of depression is when you want to sleep even during the day. Anxiety and depression negatively impact our quality of sleep and anxiety in these times is specifically causing many people to lose sleep,” says Dr Patil. She adds that issues such as migraine, gout, and arthritis which cause chronic pain also affect the sleep cycle, as does sleep apnoea which makes one wake up due to difficulty in breathing.What you should do in such cases? Make it a habit to wake up at a certain time and voluntarily force yourself to sleep on time and your rhythm will settle in a couple of weeks. “Keep your phone aside as screen light will affect your sleep time and create a feel-good placebo environment. It’s safe to consume one to 10mg of melatonin supplement an hour before sleep. Any doses 25 to 30mg can cause trouble, headache, and depression because of drowsiness during the day because when you feel drowsy, you believe something is wrong,” says Dr Patil.Also read: Is tracking your sleep at night doing more harm than good?Why sleep is the most important thing for your immune system right now10 products that will help you sleep better and faster

Recipe: Zesty Mango Habanero Hot Sauce

Recipe: Zesty Mango Habanero Hot Sauce

This is the hot sauce we’ve been swooning over for months now and could hardly wait to share with you all! It’s adapted from the Mango Habanero Hot Sauce from the Afro-Vegan cookbook by Bryant Terry (a book we’re huge fans of!). We love the original recipe and have been paring it down for ease without sacrificing on heat.

If you love hot sauce and mangoes, this is a must-try. The color is vibrant, the flavor is a delicate balance of spicy, sweet, and tart, and it’s so versatile and delicious on just about everything (plantains anyone?). Plus, it comes together in 25 minutes with just 8 simple ingredients. Let’s make hot sauce!

Origins of Mango Hot Sauce

Hot sauce is enjoyed around the world, and many different variations exist. But the common ingredient in them all? Chili peppers — which have been around for more than 6,000 years in Mexico and Central and South America.

But who came up with the genius idea of combining sweet mangoes with spicy peppers? Our search didn’t result in a clear answer, but mango in hot sauce seems to be common in the Caribbean, particularly in Jamaica and Belize.

The following is an oil-free, wonderfully spicy version adapted from the talented chef and author Bryant Terry.

How to Make Mango Habanero Hot Sauce

This hot sauce begins with sautéing onion and cumin seeds in water until the onions are tender and the seeds fragrant.

Next come the garlic and habaneros for mega flavor and heat, plus all of their health perks!

Capsaicin is the compound in habaneros (and other chili peppers) that makes them HOT! It’s been shown to be a pain reliever, antioxidant, anti-inflammatory, promoter of beneficial gut microbes, and more. One study even found those who consumed spicy foods 6-7 days per week had a 14% lower risk of death. Give mama some peppers!

But capsaicin is irritating to the skin and eyes, so wear kitchen gloves or wash your hands thoroughly and avoid touching your face after chopping hot peppers.

Once we’ve gotten the pepper chopping out of the way, we’re ready for the remaining ingredients: lime juice and zest, sweet mango to balance the heat, salt and vinegar for hot sauce classics, and water to help it blend.

Blend it all up and you’ve got hot sauce! You can give it a taste (careful, it’s spicy!) and balance the heat with a little maple syrup, if needed. Keep in mind it will also mellow out a bit after a day or two. When using a ripe, sweet mango, we find it doesn’t need the maple syrup.

We hope you LOVE this mango habanero hot sauce! It’s:VibrantZestySpicyCitrusyVersatile& Delicious!

It’s the perfect condiment for Roasted Plantain & Black Bean Vegan Bowls, Jamaican Jerk Grilled Eggplant, Grilled Fish Tacos, and beyond! It’s also a match made in heaven for a new, super delicious bowl we have coming soon. Stay tuned, friends!

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If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!