Shomaila 

For those suffering from stress and depression, regular exercise may be a great cure. having a fabulous sweat session lets you have some fun while ensuring that you’re distracted from your worries. however, what’s more noteworthy about the benefits of exercise, especially on your mood, is that it helps release hormones that make you happy. in addition, it keeps your mood lifted for several hours after your workout or for the rest of your day, if you start in the a.m. if exercise isn’t your cup of tea or if you find it overwhelming or time-consuming, try adding in just 10 minutes of exercise every day and slowly increase the length as you progress and enjoy the journey. just the smallest amount of exercise a day can prove to be beneficial when it comes to your mood and overall well being and besides, it’s much better than doing nothing or stressing out over something that’s troubling you. how it kills stress? stress is common in the modern world and all of us are likely to experience it from time to time. however, when it becomes chronic, it can be quite crippling. according to the anxiety and depression association of america, over 40 million people suffer from anxiety disorders in the us. therefore, if you feel you’re a victim of anxiety disorder or just the occasional stressful episode, understand that you’re not the only one. for some people, exercise can be a little stressful and intense workouts can put a lot of stress on the mind and body as well. furthermore, some people may avoid public spaces such as gyms and other recreational centers due to the fear of having a panic attack. in such situations, it is best to perform some moderate-intensity, comforting exercises such as swimming, walking, yoga and dance. working out a little every day can help you develop a feeling of accomplishment as you become more capable of handling stressful situations. you become more confident and start making solid decisions on your own. you will also become more productive. exercise also calms your nerves, thus boosting its stress-busting ability. tackling depression several studies have reported that exercise works similar to antidepressants. this is mainly because it increases the production of serotonin in the brain. serotonin is a neurotransmitter that improves mental health, boosts mood and productivity and helps tackle stress and depression. sweating it out and getting your heart racing with a great workout helps in the release of endorphins, which are feel-good chemicals that work like the drug, morphine, except that they’re naturally produced in your body. pro tip: try participating in group workouts as this could help build your social circle and motivate you to workout regularly.

Your love for food is the biggest road blocker in your desire to lose weight as you are most likely to grab the first decadent food you can find after a short span of controlled eating. though there are some well defined guidelines that are stated for the people who want to lose weight, yet it is obvious that no one-size-fits-all. here are some common rules for weight loss you can bend and still drop pounds from the scale. #rule 1: no indulgence just because you want to lose weight, doesn’t mean that you have to live without the foods you adore like dessert, alcohol, fried foods, etc. when you deny yourself the bites you crave it can backfire, causing you to feel deprived and ultimately resulting in binge eating. you can’t eat these foods all the time if you want to lose weight, but it’s perfectly healthy to enjoy a few spoonfuls of ice cream or a small glass of champagne every once in a while. just tone down your portion sizes and indulge about once a week. #rule 2: eat salad everyday yes, it’s true that salads help in weight loss, but it is also important to consider that they aren’t for everyone. the dissatisfied feeling that you get after eating the salad could cause you to head to the nearest fast food joint. also, salad toppings can really add up. when a bowl of greens is covered in creamy dressing, candied walnuts, cheese, cranberries, and avocado, a seemingly healthy salad can run higher in calories in comparison to a burger. you have to enjoy the foods you’re eating in order to stick with a healthy meal plan and if you don’t like the bowl of raw veggies, choose other low-calorie meals that incorporate veggies such as sandwiches, broth-based soups, grilled veggies, and whole-grain salads, etc. #rule 3: say no to carbs it is indeed true that carbs are high in calories but not all of them. refined carbs like white flour, rice, and sugar are the ones to limit while complex carbs like quinoa, oats, whole-wheat pasta, whole-grain bread, and brown rice should be consumed for sure in order to lose weight faster. these food items are full of protein that’ll give you energy and fiber that will keep you full. you need to watch portions of the complex carbs since they aren’t calorie-free, but you definitely shouldn’t ditch all carbs in the name of weight loss. #rule 4: exercise is most important you can burn around 250 calories in a 30-minute jog which is surely going to help you in losing weight faster…. but is the only way to burn calories?? no! if you can’t exercise because of any reason, you can still lose weight. it just means you have to be willing to eat less and cut calories in your diet instead. if you do skip out on workouts, keep active in other ways — it’s important for so many other reasons like heart health, stress relief, and better sleep. #rule 5: measure everything while portion control does play an important role in weight loss, you don’t have to be rigid about measuring everything. there are tons of foods you can eat as much as you want of and not measure a single bite like salad greens, peppers, celery, and cucumbers. if your daily diet seems too strict, try to include foods like these that you can munch on without worrying about how much you’re eating.

Are you fascinated with fancy words like “low fat”, “extra protein”, “rich in fiber”, “low sugar content” while you go shopping for your daily grocery items? food labels are constantly shouting about how healthy they are for our health, but are they actually that good? most of the people have low or no knowledge about nutrition labels, which results in picking up the product with most catchy tagline or special content. but in today’s health-conscious world, you’re probably more than curious about what you’re eating. this guide will help you easily navigate the nutrition facts and ingredient lists on foods, allowing you to make a well directed decision about the food items you pick and eat – 1. serving size though serving size are universal in nature, but if you don’t have pre-portioned food, there are high chances that you’re eating more than the serving size. to figure out how much you’re eating, use either a measuring cup or a food scale to measure the portion you normally eat and then compare it to the nutrition label. there is high probability of you seeing that your cereal portion is accounting for a few more calories than you planned. for accurate calories and nutrition, measure your food according to the serving size. 2. fats the next on the label comes fats. though they have gained some bad reputation amongst the weight watchers, but it is important to consider that they are highly essential for brain, organ, and heart to function. since you are really conscious about your weight beware of saturated and trans fats. you should always try to avoid trans fats; saturated fats aren’t healthy, but you can have some in your diet in low quantities. while fat isn’t bad for you, you shouldn’t be getting more than 20-30 grams of it per meal, so watch for labels that are super high in fat! 3. cholesterol & sodium before deciding amount the maximum limit intake of both sodium and cholesterol be extra careful as they are not good for heart health. it is advised to talk to your doctor to discuss specific numbers for each! 4. fiber fiber amounts are always located beneath carbohydrates on nutrition labels. an average man should have 30-40gms/day and women in should have 20-30gms/day. fiber helps regulate bowel movements, as well as cholesterol and blood sugar levels. 5. vitamins iron, calcium, and vitamins play an essential role in maintaining general health and prevent against issues like anemia or osteoporosis. while some processed foods contain these vitamins, you should try to get most of these nutrients from fruits and vegetables. 6. sugar sugar gets its own section on the nutrition label owning to the high level of negative impact it has on our health. keep in mind that naturally-occurring sugar, like you find in fruit is the only kind of sugar that is good for health. you should never eat a product with too much added sugar. a general rule is that if sugar is listed as one of the first three ingredients, try to avoid that food. 7. ingredient list the ingredients are listed in the descending order of weight. this means that the ingredient that weighs the most will be listed first. this can be helpful when trying to discern what exactly you’re eating. keep in mind, the less ingredients, the better. 8. zero calories food items there is no such thing as zero calorie food. any food, no matter how healthy the ingredients are, will contain at least some calories. so are such food items a lie? actually no! foods get labelled as “zero calorie” because the serving size listed on the nutrition label does offers zero calories, but if you consume more than the serving size, chances are you’re now absorbing some calories. not only this, these zero-calorie foods confuse your body and can lead you to eat more, because your body is trying to process calories that aren’t there. it is advised to stick to simple, whole foods, and ignore the fake products with such flashy labels.

Liquid calories slide so easily in your daily routine, that it is almost impossible to avoid them. if you are one of those people who wonder why they are not losing weight even though they have been exercising and eating properly, the answer might be in your beverages. to justify this further, researchers evaluated the data from the national health and nutrition examination survey in 2004, to see how many calories americans drink. they specifically looked at “sugar-sweetened beverages” which includes, 1. “low-calorie” drinks 2. sweetened teas 3. fruit drinks and juices 4. sweet coffee-bar drinks (such as cappuccinos and hot chocolate) 5. rice and soy milks 6. sports drinks the results of their studies highlighted that 63% of americans had one or more of these beverages on any given day, and total calories per day from sweetened drinks has gone up in the last 20 years by 29% to over 200 calories per day. this does not include alcohol which in the survey accounted for another 99 calories per day. most of these drinks have become a part of our daily routines and we don’t even realize how many empty calories we intake which are not actually good for health. it’s time to make a move and decide to eat rather than drinking up the calories. here are some tips which will prove helpful for you to make smarter moves:- a) log your drinks don’t forget to log your morning juice and office time coffees in your digital trackers to keep a check on the calories intake. keep a check on the total empty calories you had throughout the week along with the extra sugar intake to see why your weight loss efforts are not showing any results. b) drink water another reason, you might be consuming empty calories in drinks is because you are thirsty. it is adviced to have a minimum of 3 liters of water everyday. also, you must make sure that you start and end up your day with a glass of water. also be smart and always keep a water bottle on your office desk which will help in replacing mindlessly drinking calories with mindlessly drinking water. c) have water after wine if you are going out for drinks with friends, try drinking a glass of water for every cocktail or glass of wine. you’ll surely end up drinking half the calories you normally would and you’ll wake up feeling a lot better the next morning, too! d) brew some tea be it green, black, white or red just brew it and have it. not only is it flavorful but it is healthy as well as easy to make. you can drink it cold, hot, or anything in-between and it’s tasty morning, noon, and night. smart swaps to keep empty calories at bay don’t ruin your diet with empty calories from sugary drinks. here are some ideas for drinks that are diet and health friendly: 1. drink a 12 oz diet soda instead of regular soda and save more than 100 calories. 2. have a cup of skim milk instead of a cup of whole milk to save around 65 calories. 3. want to have a hot chocolate? add a sugar-free packet to your 2% milk, rather than sugar to save 60 calories. 4. say no to the whipped cream on any coffee or beverage to save your 50 calories. 5. swap a small chocolate milkshake for an 8 oz carton of chocolate milk to save 75 calories. 6. to avoid the intake sugar and save 15 calories per tsp go for black or green tea. 7. love alcohol? choose light beer over dark beer to have 50 calories lesser. 8. tried soymilk? replace 1 cup of whole milk with a 1 cup of vanilla soy milk to save 50 calories. 9. rather than going for packed/commercial smoothies make yourself one to save about 100 calories. 10. in the mood for some fruit juice? rather than having it pure dilute it 50% with water to save yourself around 50 calories. you can also opt for v-8 juices, which is even better as you can save more than 60 calories/drink. so next time when you are in the mood to grab your favorite drink don’t forget to evaluate the harm it can make to your body and also look for a healthier version to curb the cravings!

Mevolife is your total android health and fitness app because of its comprehensive features and impressive ease of use. by making so many features so effective, and by making an android fitness app so intuitive to use, people now have an opportunity to conveniently track their exercise, catalog their nutrition and diet, record and maintain their weight loss, calculate and synchronize their physical progress, and connect with a social community of fellow friends and enthusiasts. an android health and wellness app of this caliber transforms your approach to diet and exercise; it revolutionizes the way you address fitness in general and nutrition in particular, allowing users to have a single application that covers every relevant issue; that combines everything you want – everything you need – through your android smartphone or tablet. this solution defines the success of mevolife. it is the digital complement to personal wellness, individual health, and diet and nutrition.

First things first, weight loss doesn’t have to be boring. in fact, you don’t have to exercise hours at the gym every day to get noticeable results. studies show that performing intense bouts of exercises, for as little as 15 minutes a day, can help you lose a substantial amount of weight with incredible toning. the key is to pick the right equipment, the right workout and most importantly, set the right mind-set. why we love kettlebells? if you’ve seen people using the kettlebell at the gym, you would have noticed that they like them heavy and this is for a good reason. these round shaped weights can help individuals combine strength training with cardio for an efficient and time-saving, muscle-gain, fat loss sweat sesh. the amount of calories one can burn using kettlebells can be super high. according to a study conducted by the american council of exercise, an average person burns 400 calories in 20 minutes while performing kettlebell exercises. compare that with the numbers shown on your treadmill! there’s more. research also shows that kettlebells significantly help reduce neck, shoulder and back pain by improving core stability and increasing core and upper body muscle strength. about the workout if you’re convinced that kettlebells could save your life – or at least a huge chunk of your time, effectively, then you’re in for a treat. we love you guys, so we’ve designed an exclusive kettlebell workout along with helpful tips on how you can choose the right kettlebell to burn major calories within a short period of time. the following workouts have to be performed 3 days (such as monday, wednesday and friday) a week for maximum results. if you’re a warrior and want to amp your workout efforts, you can increase the number of reps. be sure to give yourself a day’s rest to allow your body to recover completely. you can either do this by taking the day off (recommended for beginners) or add in low-impact exercises or cardio such as swimming, jogging and walking. rest days will help you train hard each session, without any aches, pains and excuses. the rules unlike other workouts, you won’t be counting the number of sets in the traditional fashion of counting reps, resting and then doing another set. since you want to get the most out of these 15 minutes, you’ll not put your weight down and perform the movements seamlessly without breaks. move from one exercise to another as if they’re components of the same movement. this is called a complex exercise and the benefit of this is that you burn more calories within a given time, set your muscles ablaze and of course, melt that fat away! studies show that complex workouts help you burn calories for as long as 72 (72!) hours way after you’re done working out – even when you’re asleep. the kettlebell schedule perform 7 reps of each movement and repeat full circle 4 times. aim to add in 1 rep per movement each week with no more than 1 minute rest, if needed. day#1: monday kettlebell swings kettlebell shoulder press kettlebell squats day#2: wednesday kettlebell squats kettlebell swings kettlebell shoulder press day #3: friday kettlebell shoulder press kettlebell squats kettlebell swings download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en

Sometimes the schedule for physical activities becomes monotonous and loses its fun. going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. if you have started to feel bored with your daily workout schedule and don’t want to go to the gym anymore it’s the right time to reevaluate your workout routine and put the fun back in fitness! checkout these simple tips which will help in putting back the fun element in your fitness schedule – 1. join a class in order to make fitness fun, simply join a workout class – be it zumba, barre or crossfit. there are variety of exercises in these classes which help in keeping the fitness routine fresh. simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest. 2. make it a game competitions are always exciting and motivating. organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend – you’ll be sure to have a good time. 3. go beyond the walls just plan to have your daily workout session outside and not in the gym. it will not only make your workout fun but also give you a nice vitamin d boost. if you are searching for a new type of workout you can engage yourself in park strength circuit! 4. embrace the nature there are tons of smart ways to get fit whilst you enjoy the beauty of nature. how about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride? 5. use the technology technology is like your best friend when it comes to weight loss and fitness. how about going for a quick dance session or a gaming session with virtual activities? 6. don’t be a bore rather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. this is the best way to party and have a fitness session along with it. 7. workout with a friend how about you make your fitness session interesting by working out with your friends, coworkers or loved ones. further, if someone else is counting on you, you’re less likely to skip your workout. 8. go for a race/marathon enrolling yourself for runs/marathons is another great way to spice up your workout routine. you don’t have to be a professional athlete to enjoy crossing a finish line. 9. hire a coach a professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. this will also help in boosting the weight loss results as they will keep you accountable! these tips will be helpful in getting back the fun element in your daily workout routine. further, download mevo app to log all your workouts at one place and stay motivated – play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8

If you are looking for a delectable breakfast or dessert option, this chia quinoa porridge is perfect for you. quinoa is a superfood which can be easily used in sweet and savory dishes. this grain is loaded with protein and fiber which are excellent for nutritious meals! further everyone knows that chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern mexico and guatemala. the taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! it comes in both black and white varieties. the white ones called salba have about 20% more nutrients in comparison to the other type (black). so get ready to enjoy this one as breakfast after a morning workout to repair the exhausted muscles and load yourself with proteins – ingredients cooked quinoa – 1 cup chia seeds – 1 tbsp almond milk – 1.5 cup coconut oil – 1 tsp nutmeg – 1/4 tsp cinnamon – 1/4 tsp natural vanilla essence – 1/2 tsp handful of fresh fruits & nuts method 1. place a pot on medium-high heat and add cooked quinoa, chia seeds, almond milk, natural vanilla, coconut oil, nutmeg and cinnamon. bring to the boil, then reduce heat and simmer for approx 10-15 mins. 2. serve and top with almonds, sliced banana, blueberries and cinnamon. nutritional info serves 2-3 nutrition in 1 cup – 290 calories, 14.5g fat, 31.6g carbs, 9g proteins, 3.4g sugar download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en

You’re thinking about trying it out. so what does going on this diet mean, exactly? the mediterranean diet uses the basic concepts of healthy eating, adding a splash of flavored olive oil and other components dictated by the traditional cooking style of the countries surrounding the mediterranean sea. this diet is based on traditional foods eaten in countries like greece and italy back in the 1960s. while most diets advocate eating vegetables, fruits, whole grains, fish, and healthy fats, the mediterranean use subtle differences and variations which seem to make a difference in cutting the risk for heart disease.what are the actual heart health benefits? research is proving that those of mediterranean descent have a lower incidence of many deadly diseases and are very healthy. this diet helps in weight loss and seems to help in the prevention of type 2 diabetes, strokes, heart attacks, and premature death. research also shows that eating mediterranean lower the ldl cholesterol (the bad one), which is the one that contributes to clogging your arteries with fatty deposits. this diet is also associated reducing the incidence of cancer, alzheimer’s and parkinson’s. women eating a diet supplemented with mixed nuts and extra virgin olive oil may have reduced risks of breast cancer. what foods should you eat? healthy fats: the foundation of this diet. consists of using olives, olive oil, avocados, and avocado oil. seeds and nuts: walnuts, hazelnuts, almonds, macadamia nuts, sunflower seeds, cashews, pumpkin seeds, etc. fruits: bananas, apples, pears, oranges, grapes, strawberries, figs, peaches, melons, etc. vegetables: cucumbers, broccoli, cauliflower, kale, spinach, tomatoes, onions, carrots, brussels sprouts, etc. tubers: sweet potatoes, yams, potatoes, turnips, etc. legumes: peas, lentils, beans, chickpeas, beans, etc. whole grains: brown rice, whole oats, buckwheat, whole wheat, corn, barley, rye, whole grain pasta, and bread. seafood and fish: sardines, tuna, salmon, trout, mackerel, oysters, crab, clams, shrimp, mussels, etc. poultry: duck, turkey, chicken, etc. eggs: duck, chicken, turkey, quail, and more. dairy: yogurt, greek yogurt, cheese, etc. spices and herbs: sage, basil, rosemary, garlic, mint, nutmeg, cinnamon, pepper, etc. drink: water, and lots of it. coffee and tea, but stay away from sugar-laden beverages and fruit juices. this diet also includes 1 glass of red wine a day. how do i start? pass on the butter: try canola or olive oil, and use it in cooking. dip bread in flavored olive oil, or try tahini as a spread or dip. eat nuts: always have on hand for a quick snack. choose natural peanut butter over the processed with fat kind. try tahini, made out of sesame seeds, and use as a spread or dip. switch to whole grains and eat your fruits and vegetables: eat those plant foods in the majority of your meals. switch to whole-grain cereals and bread, and eat more whole-grain pasta and rice. eat more fish: try and eat fish one or two times a week. eat the fresh or water-packed fish. grilled fish is good, fried fish is to be avoided. low-fat dairy: switch to lower fat dairy products, ice cream, and cheese. drink skim milk instead of high-fat milk, low-fat cheese, and fat-free yogurt. eat less red meat: substitute poultry and fish, it’s that easy. lean meat is okay if you have to have it, but keep portions small. stay away from high-fat meats such as bacon and sausage. download mevo app now from – app store   play store

In an ideal world, we would all be fit and stay healthy without having to try, but in reality, staying healthy in today’s busy world is no easy task, especially if you need to stick to a budget. but worry not, for we know you are busy and have compiled a list of things that won’t drain your energy or break the bank. here are two easy steps to follow if you are concerned about your health but too busy to devote much time or money: eating healthy is a big part of staying healthy. now, we know that many people think eating healthy on a budget means living on lettuce salad without dressing, but it really doesn’t have to be that boring… at least not all the time. the point is to focus on getting more protein, as these are what many people are missing from their budget diet. some of our suggestions for affordable protein items include frozen chicken breast, tuna cans, plain yogurt, milk and eggs. not all proteins are equal in quality, but animal protein tends to deliver all the amino acid we need. incorporating more protein into your diet can really change the way you feel and look, as you will feel more energetic and will gain muscles more easily. some other benefits of protein include lowered risk of premature death, lowered risk of cardiovascular disease and stroke, and lowered risk of cancer. as an added bonus, your hair and nails would look great too. the recommended daily amount for adults is 46 grams per day for women and 56 grams for men. additionally, reducing the intake of red meat greatly reduces the chances of having heart disease and diabetes. physical activity is free. research shows getting more physical activity not only helps you stay fit and look great, but also helps in preventing at lease six disease, such as heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders like depression. however, to reap benefits from physical activity, at least 30 minutes of constant activity is recommended. these activities don’t have to be anything extensive, but activities such as jogging, fast walking, and swimming are all excellent examples of physical activities. if you are not an exercise kind of person, physical activities could be made more enjoyable when you join a group of other people or find some activity that you actually enjoy doing. many people make hobbies out of activities such as dancing, biking, swimming and hiking, or even rock climbing. be sure to talk to your doctor before you getting started, especially if you have medical conditions. sticking to these plans might mean less weekly visits to burger king and more gruesome exercise for some people, but as the old adage goes, there are few things in life that matter more than one’s own health, and it’s always a good idea to maintain health before it starts deteriorating. furthermore, if you drink alcohol or smoke, it helps to lessen the amount you drink or smoke if staying healthy is your priority. log whatever you eat in our amazing weight loss & fitness app – mevo available on – google play store  /   ios appstore

Balsamic bruschetta is an all time favorite amongst all age groups. it originates from central italy and is usually served as an appetizer. it is one of the simplest dish to make and can immensely gratify your tasting buds. people who don’t even like tomatoes, do like bruschetta. it’s like some magic, magic of ingredients like fresh basil, balsamic vinegar, olive oil and that heavenly parmesan or mozzarella. when you whisk all these together with the tomatoes, it turns into food heaven. you can use any nice french bread and top it with your favourite toppings. this is one of the most lovable and wanted recipes and greatly enjoyed especially when served with a round of light mocktails. it’s a very simple appetiser that can be made even with very little time in hand, which makes it just perfect for that impromptu get together at home. it tastes best if the mixture is left for 1 to 2 hours before serving, this helps to blend the flavours. bruschetta is also a wise choice to indulge in as it is less in calories. ingredients 8 roma (plum) tomatoes, diced 1/3 cup chopped fresh basil 1/4 cup shredded mozzarella or  parmesan  cheese (optional) 2 cloves garlic, minced 1 tablespoon balsamic vinegar 1 teaspoon olive oil 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper chopped olives 1 loaf french bread toasted & sliced method 1. in a bowl, toss together the tomatoes, basil, olives, mozzarella or parmesan cheese, and garlic. mix in the balsamic vinegar, olive oil, kosher salt, and pepper. 2. serve on toasted bread slices. nutritional info serves 8 nutrition per serving : calories 192kcal, fat 2g, carbs 34g, protein 8.2g checkout more than 500 healthy recipes in mevo app now. download from ios appstore / google playstore.

Who doesn’t love  cold or hot salad bowls? and who doesn’t love pesto pasta salad recipe? we are sure you guys can’t get enough of this simple dinner idea. brown-rice, gluten-free brand of pasta is used here for that little extra healthier punch plus it cooks fast whilst the chicken is sautéing. the first time this recipe was put to action, it stole the limelight at a dinner party like a boss. the chicken adds up beautifully to the flavors making it a tummy filling dish. you can use a homemade pesto for that added punch of freshness but it will add up a little extra minutes to the cook time. trust us, this bowl of chicken pasta will make your family very happy at that dinner table. serve it cold as a pasta salad or as a hot delicious entree! ingredients 16 oz package pasta (gluten free) 1 tsp olive oil 2 cloves garlic, minced 2 boneless skinless chicken breasts, diced 1 sliced onion salt & pepper to taste 1/3 cup diced tomatoes 1/2 cup pesto sauce arugula leaves (optional) method 1. bring a large pot of lightly salted water to a boil. add pasta and cook for 8 to 10 minutes or until al dente; drain. 2. heat oil in a large skillet over medium heat. saute garlic until tender, then stir in chicken. season with salt & black pepper. cook until chicken is golden, and cooked through. 3. in a large bowl, combine pasta, chicken, tomatoes, onion, arugula leaves and pesto. toss to coat evenly. nutritional info serves 8 nutritional value per serve: calories 326 kcal, fat 10 g, carbs 40 g, protein 17 g checkout more than 500 healthy recipes in mevo app now. download from ios appstore / google playstore.