Classic Overnight Oats

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All that you need:

  • 1/3 cup plain yogurt
  • 2/3 cup unsweetened milk
  • 1 cup rolled oats
  • 1 tablespoon Chia Seeds or ground Flaxmeal
  • Pinch of salt
  • Honey OR Stevia


  • Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
  •  Close and refrigerate for at least 4 hours, but preferably overnight before eating.


Have a healthy day!

Wondering How to Prevent Dehydration? 6 Tips for Staying Hydrated

Dehydration is a deficiency.

Our body is 70% water and losing even a small percentage of that can lead to dehydration. Though it might seem like something very inconsequential, it can lead to a serious decline in energy levels and an overall decline in body functioning.

To keep your body feeling amazing and to look your best, staying hydrated is vital. Here are some tips on how to prevent dehydration to keep you fresh and healthy in this hot weather:


As obvious as this might seem, most of us tend to ignore it and simply forget to take the adequate amount of water. You need approximately 8-12 glasses of water everyday and a way to ensure that you don’t forget this habit is to set reminders at regular intervals to remind you of that h2O!


Plain water can get super boring real quick and you can ensure hydration by taking other liquids. But don’t go for carbonated soft drinks as they have a high sugar content that won’t be doing anything good for your body. Instead, opt for fruit juices, lemonade, buttermilk, etc. You can also leave some fruit or lemon slices in your bottle of water along with some mint and the mild infusion of this taste will make drinking water a lot more interesting.


One of the best tips for staying hydrated is to consume foods with a high liquid content. Fresh fruits and vegetables can really help with hydration as compared to fried foods. You should also consume Chia Seeds, as not only do they have a high protein content, they also help in retaining water in the body.


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Increased temperature is synonymous to the multiplication of bacteria which can have a major impact on your overall health. Keeping yourself hydrated helps majorly in improving the immune system internally. Some health drinks such as Amla Juice, Triphala Juice, Aloe Vera Juice and Jamun Juice could be few healthy fluids to add to your routine.

Buy Organic Health Drinks Here. 


In the coming months, the weather is going to get truly brutal. With the sun beating down on you, your body will be releasing a lot more sweat which means you’re losing an immense amount of water. The simplest answer to how to prevent dehydration is- stay indoors during the afternoon and avoid strenuous activities. Wear light, breathable clothes that absorb sweat to make it as comfortable as possible.


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While your body can only stay hydrated by consuming water, your skin can benefit from other things as well. Dehydration leads to problem prone skin with dry or oily patches and acne. Moisturize regularly and use substances such as Aloe Vera Gel to keep your skin healthy and glowing.

While the summer months are long and hard, following these few simple tips on how to prevent dehydration can ensure that your body feels better than ever and that the heat cannot lessen your energy.

Stay hydrated and have a happy summer!

Have you taken the #100DaysOfNoSugar Challenge Yet?

So what is about the #100DaysOfNoSugar Challenge?

Recent scientific research has proven that the primary cause of obesity and rising heart diseases are not fats, as the popular understanding says. Rather, it is sugar, which has replaced all the major fats in our diets causing weight gain and many more diseases.
The challenge itself is simple. You do not consume any form of unnatural and refined sugar. There are basically three levels of this challenge:
1: No refined sugar
2: No processed sugar products
3: No refined sugar, no fructose, no carbohydrates
Even fruits have a major amount of sugar in them so the higher levels indicate even giving up on them. If you’re someone who’s going on any sort of diet for the very first time, we’d suggest sticking to Level 1 or 2.
Let’s talk about the benefits.
Of course, we’re not going to embark on a journey which could be very, very painful (think midnight cravings for donuts) without talking about the benefits first. And we promise you, there are plenty. At the end of these 100 days, this is what you can expect:
1. Flattened Up!
Most of the artificial sugar that we consume is directly converted to fats and thus, when you completely give up on sugar, your overall body will feel more toned and slimmer, especially the belly area and the face.
2. Improved Skin.
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Excessive sugar promotes oil glands to produce more oil. Thus, quitting on sweets will result in less acne, more hydrated skin and a smoother skin texture.

3. Energy Gain
Although consuming sugary products might boost your energy temporarily, they really decrease energy levels in the body and make you feel tired. So with no sugar, you’ll be feeling more upbeat and ready to take on the world.
4. Less Calories In
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This is because sugar tends to light up your brain’s reward center & potentially increases cravings. The lesser sugar you consume, the more control you will have on your cravings. 
5. Experience the Real taste
Sugar majorly interferes with the real taste of foods. For example, coffee and tea have a beautiful flavour in themselves and sugar changes that completely.
While the benefits are truly amazing, the way to reach these benefits is not all that easy and there are several challenges that you will face in these 100 days.
1. Firstly, living in India means that it’s always a time for celebration. With all those tempting sweets and desserts around and of course the aromatic delicacies your mom cooks, it is quite a tough deal to say “NO”.
2. The ratio of unhealthy food can outscore the healthier choices. Finding the food itself is a task because literally everything in commercial stores has processed sugar in it. Be it packed juices or “health bars” as they call it.
So your best bet would be to drop by a health food store or just cook stuff yourself.
3. And lastly, the most difficult challenge. With summers approaching, indulging in your favourite refreshing drink is quite obvious. But of course, it hasn’t got that charm unless it has got that tangy taste. Sugar has its own role in it, right?
So how to start?
1. Firstly, if you can’t manage to do it already, convince yourself that is the right decision for you. Can’t you just see a youthful, energetic, beautiful you at the end of the road?
2. Mark the first day in your calendar and the last day, 100 days later. This is the duration of your battle. Prep early by gathering materials. You will need forms of natural sugar such as Honeyjaggery, fruits, Stevia. 
How Long Does It Take To Settle In?
The first 14 days will definitely be the toughest. Your body will crave a lot more, you might have not started feeling the benefits yet and the remaining timeline will seem way too long to ever get through. But around the 20-30th days, it starts to get easier. As your skin gets better and your body feels younger, you’ll realize that it is actually worth it!
At The End of The Challenge:
Get ready to narrate your transformation journey over and over again to everyone you see.
 Remember that all the things we stop ourselves from doing are mostly entirely in our heads so if you think you can’t do this, you probably won’t be able to. The challenge itself, is as easy as you make it to be!

A Glimpse Into The Life Of 21st Century Women

It has been a couple of months into 2018 and things have been so wild, we can only imagine what a roller-coaster the rest of the year is going to be. And when it comes to the lives of women, things could only get more complicated. But we live for the adventures and there is so much to look forward to!

So what do we think 2018 has in store for us? Lots and lots of changes! We mean that not just in the world around us, but in ourselves, as personal beings.

There is no doubt about the fact that things are changing for women. While one side of the story and some things threaten to be an extremely hopeless image,  the other side of the picture is slightly more positive. Feminism in India has definitely reached a level where it is impacting people from different cultural backgrounds and economic classes. And this impact, could mean a lot of growth.

Consider the field of health and sanitation. With Bollywood addressing the issues of women and making movies such as Toilet: Ek Prem Katha and Padman, it seems that issues that have been considered a taboo for a very long time are finally coming to light. Both these movies address issues of sanitation and health for women, particularly menstrual & feminine hygiene as a whole. This has given a great boost to the growing awareness among people and has rendered large scale support for the issues.

The fact that the citizens of the country and not just the female citizens have recognized the importance of the issues, means that government policies in this respect will be able to function better and hopefully, the much needed changes and resources will reach women across the country. The fact that these movies have made it to the mainstream Bollywood audience is an even bigger achievement since issues of women empowerment are no longer being limited to the alternative and independent media.

“Mary Kom is a woman who stood up alone in a male-dominated field and fought for her rights and what she believed in. Her story is an inspiration for every young person out there”, quoted Priyanka Chopra. 

As a woman, this what counts. Appreciation and encouragement from each other is what it takes to win the very many challenges that come across.

As the world around us changes for better or worse, we, as women, are recognizing our rights. While we may have had a basic understanding of these rights earlier, we are now finally engaging with them directly and discovering aspects of them that maybe, we did not understand earlier. We are learning and growing at a phenomenal pace and to think, a year of growth could take us to such great heights!

As the meaning of consent, personal space and equality gain new dimensions, as women, we are growing into a community which is so close knit and supportive of each other. It is a dynamic atmosphere, and the time has never been more right to take initiative, and claim an equal and deserved right to health, services, opportunities and respect.

As a token of appreciation for the fighters that women are, BOFY, as a platform constantly tries to put in efforts to encourage them in every way possible. Be it leading a healthy lifestyle or hygiene, a perennial matter of concern.

This International Women’s Day, we request you to stop compromising with your health and understand your rights to enjoy a better and a beautiful life and keep wearing that smile, pretty.

Strawberry-Banana Quinoa Smoothie

Summer’s here and certainly the best season to indulge in your favourite refreshing drinks. Be it the lemonade, shakes, or smoothies. But of course, sometime what sets you off is the amount of sugar in them that hampers your health goals, right? Not this time! How about indulging in your favourite refreshment and yet maintaining your calorie intake well. This yummy Strawberry-Banana Quinoa Smoothie Recipe shall tell how!

All that you need.

  • 1 large ripe banana
  • 2 cups frozen strawberries (if you have fresh, freeze them first)
  • 1 (6 oz) low-fat vanilla Greek yogurt
  • 1/2 cup cooked Quinoa, cooled
  • 1 Tablespoon Chia Seeds
  • 1 Tablespoon wheat germ
  • 1-1/2 cups vanilla almond milk
  • 1 cup ice cubes
  • Honey/ Stevia

*You could use either of the sweeteners, the amount will vary depending your personal preference of sweetness.  

1 tablespoon of sugar equals 1/4 teaspoon of Stevia Powder.


  • Add all ingredients to your blender and blend until smooth, about 45 seconds.

You have your favourite, now sip & enjoy!

Are You Expecting? Here’s a Safety Guide For You This Holi.

Whether you’ve just come to know about your pregnancy or whether you’re in the third trimester, the excitement and anxiety that comes with a baby is always immense. Along with the joy and thrill of having something so special on the way, there are many things to be careful about. The festival of colours is one of the biggest festivals of the year and while you don’t have to avoid it completely, here are a few tips to stay safe!

1. Stay Away From Chemical Colours

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Also known as Gulaal, these colours can be more harmful than you would expect. These are usually synthetic colours and contain a lot of harmful chemicals such as crushed glass, lead, mica and chemical dyes. These can harm both you and your baby as the chemical ingredients can directly cause skin diseases and irritations while consuming the colour accidentally can cause premature birth or miscarriage. They can also affect reproductive organs and kidneys of you and your baby.

2. Herbal Colours

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Hence, it is always advisable to choose herbal and Organic Colours over the
commercial and chemical ones. They do not have artificial fragrances and preservatives added to them along with chemicals, which can have harmful effects.

3. What if You Ingest Colours?

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Very often, the festival can get rowdy or hectic and you can accidentally ingest some chemical or even herbal colours. This can happen on your own accord or it might be thrown on you so it is better to stay with family, who know about your pregnancy and would take care of you. In case of ingesting colour, immediately wash your mouth several times with clean water and do not try to induce vomiting. Check for signs of harm in the form of skin irritation, rashes, redness or stomach ache or discomfort. Consult a doctor immediately.

4. Celebrating With Water

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You’ve probably been thinking that you can still be around water because well, it’s water, it’s clean. But that’s probably not a good idea because you can have a major slip on the wet floor and it could have terrible consequences. Not only would you cause physical harm to yourself but it can cause a miscarriage, change in position of foetus and physical and mental disorders in the baby. Stay away from pichkaris and wet floors, at all costs.

5. Eat and Drink Safe!

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Yes, we all look forward to the holi delicacies but this time, it’s best to stay away from some of them. You already know that alcohol consumption is a strict no while pregnancy and the same goes for Bhaang too. A lot of people mix this intoxicant into the regular dishes as well so make sure you know what you’re eating. Instead, opt for some other yummy delights such as fruit salads and juices! Despite these precautions, your Holi doesn’t have to be all that boring and we’re sure you’ll have an amazing time with your family, friends and the coming bundle of joy!