Learn how to make a healthy Chicken Korma.

Learn how to make a healthy Chicken Korma.

Serves 4

Make a day in advance 

Preparation time: 20 minutes
Refrigeration time: 8 hours
Cooking time: 30 minutes

Ingredients
1 onion, finely chopped
200g (7oz) virtually fat-free quark
1 tablespoon mustard
150g (5½oz) fat-free natural yoghurt
1 teaspoon garam masala
600g (1lb 5oz) chicken breasts
Lemon juice and fresh coriander, to serve

Method

Put the onion, quark and mustard in a bowl and stir together until you get a smooth paste. Gently fold in the yoghurt and garam masala.

Cut the chicken breasts into cubes or strips and add to the bowl, stirring them into the marinade so that they are completely coated. Cover with clingfilm and leave to marinate in the fridge overnight.

Preheat the oven to 200°C/400°F/Gas 6.

Put the chicken and marinade into an ovenproof dish and bake in the oven for 30 minutes. Stir the chicken pieces in the marinade several times during cooking so that they do not get burnt.

Serve piping hot, drizzled with a little lemon juice and garnished with some fresh coriander leaves on top.

Get Clear Mind by these tips

Clear Mind Tips

When mind is indulged in multiude simultaneous and extraneous thoughtsit seems and impossible to relax enjoy,focus and produce. Here are some tips to calim your mind in order to improve your performance.

Proper Sleep:
Sleep is compulsory for an active brain.In complex mental task Sleep-deprived people perform poorly where Well-rested people are capable of performing their duties properly.An average adult needs at least eight hours of sleep in 24 hours.

Exercise:
Nothing is best than exercise for relaxing mind work out will enhance the flow of blood to the Mon and you will feel fresh and energetic.A 10 minutes walk can change your mental state.

Meditate:
The meditation of only 10 minutes a day will reduce stress.Clear mind and refresh memory.You will be ready to look into the eyes of upcoming challenges.

Ignore the Clutter:
If you are mentally overwhelmed try to focus on some physical and mental task that can be finished in 15 minutes.A well-defined task can engross you while grabbing your attention from the clutter that is bothering you.


Shut down Electronics:
Bombarded with excessive input turn off your computer.Get rid of your cell phone.computer and television and give your mind a break of at least half an hours.

Enjoy:
For turning off the endless mental chatter enjoy in the company of family and dear ones.Must spare time
Next time when you feel fried and desire to unwind turn off your computer and mobile phone and have a hot bath,Remember that switching television and munching chips will be of no use.

One Task at a Time:
Handling multi-task simultaneously will ruin your energy without doing any good.Shifting focus merely wastes time and energy sick to one thing at a time and will feel calm with better results.

Advantages of Fasting

Advantages of Fasting

Fast helps body in burning its own fat.With the burning fat a chemical compound named"Ketones"is released.It cleans digestive system Moreover the villi in intestines.

*In case you are not changing the amount of intake then you need more physical activity becuse of slower metabolism.

*If you neither e slower metabolismLess food is required for same level of activity.In a clean digestive system food is a better way.When body needs less food that you were taking before fast;at less nor exercise more than you are going to be fatter!

*If you fast on periodic basis then you will gradually gain control on your appetite.Before or after fast avoid gorging.If you can control your desire for food as soon as you break the fast only then you can effectively uce and control your weight.


Fasting For Weight-Loss

What is fasting?Fasting is a restriction of usual meal-a diet.We can have a water fast a fruit-fast a meat-fast a Sweet-fast a vegetable-fast or even a fast food-fast.For an overweight person fasting can be a real life saver.Ramadan is an opportunity for fat people to loss their weight but improper fast cn lead to drastic result.Let me throw light on the advantages and disadvantages of the fast before sharing the proper way of fasting.

Some tips loss weight in Summer

Summer is best to loss weight

1. The number one key to success in a sustainable weight loss journey is to get organised. Make sure you allocate time to get to the shops each week to pick up all the healthy food supplies that you will need for the week ahead.

2. Schedule in time to exercise to ensure that you are burning a set number of calories each week. A simple 15-20min walk after meals will help to reduce glucose levels after you eat which in turn will reduce insulin levels and optimise fat metabolism in the body.

3. Start your weight loss kick with a mini detox and get rid of as much processed food as possible. It a great way of reminding your body how good you feel when you’re eating well.

4. Stick to a strict eating plan 5-6 days per week and then give yourself a meal or two on other days to eat out and indulge a little - you will find your food plan much easier to stick to if you do it this way.

5. To help you avoid the 3pm chocolate craving, pre-pare yourself some snacks such as nuts or cut up celery and carrots which you can nibble on throughout the day.

6. Cook eat least one meal each week and freeze it so it is ready to go when you arrive home from work and helps prevent you from having take away or toast for dinner.

7. Finish each meal with a green tea, the powerful polyphenols and caffeine have been shown to increase fat burning and while only in small amounts, every little bit counts.

Some of Reasons You Should Run

Some of Reasons You Should Run

1 The Infamous “Runner’s High.” 
Some people get their high’s from all sorts of powders and pills on weekends while others get it from running, at the same time getting fitter and healthier! WIN WIN WIN! The “runners high” is created by the release of endorphins which can leave you feeling less depressed, less fatigued, less stressed, and less confused! It’s the perfect drug!

2 Shed the Winter Weight
Around 60% of people start running to lose kilos and it works! Whether you are obese and are starting from scratch or a weekend warrior looking to lose the last 5 kilos, running is an awesome way to get results.

3 Stress Relief
I harp on about stress a fair bit, probably because I use to be a mad stress head myself, but jogging is another great source of stress relief. Whether it’s the time it gives you away from the rest of the crazy world to clear your thoughts or the chance to think about nothing at all - it’s perfect.

4 Prevent Muscle and Bone Loss
It’s hard to believe now, but originally we were put on this planet to hunt and gather. Now most of us spend our time in front of an electronic device and push buttons causing our bones to get weaker and weaker. In addition to preventing our bodies from aging quickly: Regular high-intensity running over a short period of time has been proven to promote the human growth hormone- naturally.

5 Maintain and Improve General Health
Running is one of the best It raises good cholesterol, reduces the risk of blood clots, nd encourages use of the 50 percent of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of white blood cells.

6 Fight Insomnia
Another issue most people face in today’s world is not getting enough sleep. Getting enough sleep is extremely important for our health, yet very few people truly get the sleep that is needed. Insomnia affects the body in so many different aspects. Running allows your body to sleep better and longer periods.

7 Healthy Body, Healthy Mind
Running can help train the mind as much as it trains the body. By overcoming obstacles that running brings, you learn to focus and become more determined. The will and strength that gets your body through long runs and those runs you’d much rather skip is what strengthens your mind in other areas of your life.

Health benefits of Green beans

Health benefits of Green beans

Fresh green beans are very low in calories  and contain no saturated fat. Nevertheless, the lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.

They are very rich source of dietary fiber (9% per100g RDA) which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.

Snap beans are a good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent neural-tube defects among the offspring.

They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Daily Yoga Routine Maximize The Benefits

Daily yoga routine that maximizes health benefits is easy. The first thing you need is the resolve to do it. If you’re put off by the thought of exercising, or intimidated when looking at pictures and think you will be unable to bend your body in such a way, don’t be! Yoga is gentle and relaxing: Unlike aerobics, you are never out of breath; the poses are never forced and muscles are never strained to the point of injury.

Set aside a place where you will exercise: it should be clean, comfortable, and quiet. Have a yoga mat if you can. If not, have something comfortable and padded beneath you. Wear clothing that is light and moves with you.

If possible, it’s best that you spend some time working out under the guidance of a trained instructor. Proper alignment is critical in getting the maximum benefits out of each pose, but it is often difficult to know if you are doing them correctly. Once you’re familiar with what a session entails, you’ll be in a better position to do them at home.

If you’re going to create a routine on your own, take some time and do a little homework. The internet is an invaluable resource. You will find every possible pose and routine, as well as a wealth of tips and hints. Every single pose has a name, and most of them are very old and still known by Sanskrit words. Sites like YouTube can provide fantastic visual aids that will show you almost any pose being done by an expert.

When creating a daily yoga routine, make sure you get as broad a workout as possible. Try to involve as many parts of your body as you can: From your head to your toes to the tips of your fingers, there are poses that work them out. Balance postures are important so include them as well.