' Healthy Foods' For Best Fitness

Imagine that you are eating a heaped plate of  healthy meals but still can see the results of weight lost AMAZING !!! isn't . Yes you can consume certain foods which  help you to loose weight than to gain flab.The main objective here is  consume healthy diet and maintain fitness. 
These foods help you feel more full than others and thus help you to eat less during the course of a day. 
The following list of 10 best foods for helping you lose weight also have the added benefit of containing vitamins, minerals and other nutrients that are good for your health.

Apples

• Apples are low in calories , fat ,sodium, and high in vitamins,minerals and water content . Apples also have both soluble and insoluble fiber, which helps prevent your blood sugar from increasing dramatically.  These blood sugar spikes are what cause cravings
• Apples are a good source of Vitamin c, an antioxidant which help prevent heart diseases and the formation of some cancers. 
• They help to develop healthy heart.  
• Apples are loaded with pectin, which helps to keep blood cholesterol levels in check. When it dissolves in water, soluble fiber creates a gummy, gel-like substance that binds bile acids and draws Cholesterol out of the bloodstream. 
• Soluble fiber's stickiness also slows the absorption of carbohydrates, keeping blood sugar levels on an even keel. And apples may contribute to a healthy smile and fresh breath by stimulating your gums and promoting saliva production

Eggs

• Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12, but contain just 85 calories each , as part of a healthy balanced diet.
• Eating eggs for breakfast makes you feel fuller for longer so that you eat less at your next few meals.  it means you may find it easier to cut calories without feeling hungry. In fact, based on these results you could expect to lose up to 2 lb a month, simply by eating eggs for breakfast!

Cauliflower

• Cauliflower is a really a ideal weight-loss companion for meatless meals with loads of vitamins and most importantly less calorie in take .
• Cauliflower has no fat.It is the best natural source of vitamin C, that appears to help combat Cancer and other infections beside eating foods with more vitamin c helps to burn more fat during workouts 
• Cauliflower is also notable for its fiber, Folic acid, and potassium contents, proving it's more nutritious than its white appearance would have you believe. Cauliflower contains sulforaphane, which is a cancer-fighting nutrient. 

Low-fat Yogurt

• Adding Yogurt to your daily in take may help to trigger weight loss and trim your tummies.
• The calcium and protein derived from eating low-fat dairy products may help burn fat and promote weight loss.This protein helps in building muscles  which consume more calories than fat and hence decreases the fat content in your body 

Oatmeal

• We know that consuming Oatmeal as a breakfast can show a considerable change in your measurements , and its for true.
• It is the perfect starter for the day and contains a lot of fiber Oatmeal breaks down slowly in the stomach, giving you long-lasting energy.
•  It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. 
•  Oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.You can just add some berries or apples or any dry fruits for extra taste and health

Peanuts

• Peanuts have a special treat with  protein, fat, fiber and this special filling really helps you to be full for a long time than expected.
• Peanuts can increase your metabolic rate and the fat in peanuts (the "good fat") provides satiety and taste satisfaction, so you don't feel deprived. 
• As they digest slowly they provide long-lasting energy and decrease cravings.

Soup

• Filling up on fiber- and water-rich foods first can help prevent you from overdoing high-calorie fare later. 
• This is what happens when you consume soups the water in soups really fills your tummy more quickly than any other food

Fish

• Eating fish can significantly impact your health and waistline
•  Fish, including shellfish, is high in protein low in fat and calories, and rich in heart-protecting omega-3 fatty acids.
• It’s best to grill, bake, or broil fish with seasonings for added flavor

Bulgur 

• Bulgur is a form of whole wheat. It contains a large amount of fiber , less in fat and calories.
• Bulgur is another food that offers bulk and nutrients to fill you up without adding pounds.
• It contains a large amounts of  insoluble fiber which  absorbs water, promoting faster elimination of waste

Salad

• Salads can help you lose weight because you can eat fresh vegetables, beans, lean protein and fats from them all at once. 
• All the ingredients of salad can help you lose weight independently, but when eaten together these foods are even more potent in helping you do so.

Note::

• Avoid frying of fish , adding butter or creams  while cooking 
• Peanuts are very high in fat ,avoid consuming more instead consume little for every 4 fours 
• Apples may lead to bloating if you consume too much so check for the affordable level for your body
• Make sure not to pile your salads with lots of dressings which may lead to gain more flab stick to olive oil or tuna fish which are more reliable 
• Avoid frying eggs ,and take  a glass of vitamin C-rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.
•  Taking Yogurt may cause some bloating 

French Fries

Snacking is easy as ABC with simple finger chips.

Ingredients:

 250 gm potatoes- peeled and cut into 'fingers'

1 tbsp salt

oil for deep frying 

Preparation time and Calories:

Preparation Time:30min

Calories:280 calories per serving

Method:

Step 1:Boil enough water, so as to cover the potatoes (about 4 cups) with the salt.

Step 2:When water comes to a boil, add the potatoes, shut off the heat and leave thus for 5-6 minutes.

Step 3:Drain well and wipe dry with a cloth, if in a hurry.

Step 4:Heat oil and when a piece of potato thrown in comes up at once, add some potatoes (they should not touch each other too much).

Step 5:Lower the heat to medium and fry till almost cooked but not brown.

Step 6:Remove from oil and drain.

Step 7:Just before serving fry over high heat, till a golden brown and serve.For additional taste you can add pepper and cheese.

COLD & FLU

 Our immune system always combats with 'COLD & FLU' but unfortunately always fails leaving the most worse symptoms .You probably know that antibiotics ,which are highly effective at knocking out bacterial infections tend to useless towards 'COLD' and the FLU as these  are caused by virus.
We know  cold runs out from our immune system after 7  days with or without treatment , so many people live with sniffles , head aches and severe  nose congestion hoping it lasts in a week.
As this is the starting of Winter season  many of you may have got Cold already , so have a look over the remedies you can take to reduce the duration of your illness and even helps you to get relief . All these are natural ways to drive away the illness , hope you will note and be HEALTHY

*There is a myth that eating Oranges,grapes or any berries, clementines which contains vitamin C ,this may be applicable to vegetables also which contain considerable amounts of vitamin C , may trigger or may end up in increasing the symptoms but the fact is Vitamin C helps to fight the viruses causing cold and flu and it is even helpful for boosting immune system. 
                                        

*Here is something we don't expect .Eat some dark chocolate you will find some relief as it contains lots of Zinc .Zinc can reduce your dry throat and may even reduce the illness duration to half .This can be even found in Lamb , Oysters, dried watermelon seeds,roasted squash or pumpkin seeds, peanuts and Crab .

                           

*Many of us skip the breakfast almost everyday , but here is the fact that people who take breakfast regularly develop an immune system that is more effective and  less  prone to Cold and Flu 

                               

*You can try consuming any of given solutions  or potions below which really show a lot of impact on your cold 

1)Take a quarter of peeled grape fruit .put it in a pot, add water and heat  it just under boil , add a table spoon of honey and consume as a Tea .The fact is boiling grape releases immune boosters  into the water ,making it a healthy solution 

Grape Fruit

2)Take a table spoon of Ajwain seeds  ,1 table spoon of cumin seeds, a table spoon of Ginger root , some pepper and a piece of jaggery ,add water and boil it ,filter the concentrate and drink when it is lukewarm ,this will really help your congestion and sore throat

3)Consume hot or lukewarm milk added with pepper elachi and jaggery 

*One well known granny technique is to breathe in steam draping yourself forming a tent like covering to avoid the escape of the heat 

*Drink loads of water or juice or tea as your body will be dehydrating while the cold virus attack you .Water  not only hydrates your body but also flushes all the impurities stored that may prey on your immune system when it is weak

*Now a very easy tip is to gargle your sore throat with salt water ,be sure to take lukewarm water which helps you more

*One last tip is to add  1/8 teaspoon of ginger powder, 1/8 teaspoon of cinnamon( as they  have an excellent  anti-inflammatory properties)  and a clove bud ( which is an antiseptic) to your tea while making it 

       

Note 

•  Vitamin C is stored as Ascorbic acid in out body which helps to increase the level of Vitamin absorption 
• Relax or take rest which helps you  ease of your feeling or symptoms ,sleeping helps to sooth better
• Add some Turmeric Powder to the water while breathing in steam as turmeric helps to blow the congestion
• Be optimistic about your body ability to heal and that really helps to heal much more easily

• One ugly truth is that sometimes even our tooth brushes carry the bacteria as the bristles may have bacteria stored and when any gums gets an injury they are injected into our body and may be a source for your illness , so if you get sick replace your brush after you regain your health, this way you can avoid yourself from infections.Sometimes even throwing the brush when we are sick may decrease the track of the illness
• There is a myth that consuming dairy products may increase the symptoms of COLD and Flu but it is not scientifically proven 
• Add  a few drops of eucalyptus oil  into the hot water while breathing in steam to ease the congestion 
• Grape fruits contains Vitamin C and Flavonoids (found in berries )
• Don't add sugar while preparing any of the solutions for relief as sugar triggers the symptoms as a result your symptoms will become  adverse 

Dum Paneer kalimirch

This creamy paneer recipe with the aroma of black pepper and garam masalas tastes great with a hot crisp naan or a roti. Exclude the cream if you want to make it low in fat.

                                                                                                                         

 Ingredients:

 1 tsp oil

4 cloves

4 green cardamoms 

1 inch piece cinnamon

1 onion fried till brown and blended with little water to make paste

Paste of 1 tsp ginger and 1 tsp garlic with 4 green chillies

3 tablespoons dahi / yogurt

1 tsp dhaniya /coriander powder

1 tsp pepper powder

3/4 tsp cumin powder

1 tsp salt

2 tablespoon cream

1/4 tsp red chilly

1/4 tsp haldi / turmeric

1/4 tsp garam masala

Coriander, to garnish

Fresh mint leaves, to garnish

Calories and Cooking Time:

 Cooking Time:45min

Calories:380 calories per serving

Method:

Step 1:Heat oil and add the cloves cardamoms and cinnamon till it's nice and fragrant.

Step 2:Now add onion paste and cook well.

Step 3:Add ginger garlic and green chilli paste and saute.
Step 4: Add yogurt / dahi.

Step 5: Cook and add coriander powder, cumin powder, pepper powder, haldi and red chilli.

Step 6: Add salt. Cook and add cottage cheese cubes and cream as well as 1/2 cup water.

Step 7:Reduce flame to low and let it simmer for 15 minutes.

Step 8: Check for salt adding more if needed serve garnished with coriander and mint leaves.

My Day 4 Yoga

We have just seen the introduction of yoga of what it is exactly. But before getting into detail, we need to do some loosening exercises which would help us get our muscles flexible.Do not rush, take your own time before doing any 'Asanas'. If you feel uncomfortable, get into 'Savaasana' for a couple of minutes before you resume the actual asana. 
         The secret of yoga lies in how better you can concentrate on your breath.

                                                                        
Eye Excercise:
Sit in the 'Vajrasana'.

Excercise 1:
 Move your eyes upwards as far as you can, and then downwards as far as you can. Repeat four more times. Blink quickly a few times  to relax the eye muscles.

Excercise 2:
Roll your eyes in clock-wise direction.Do this 5 times.
 Now roll your eyes in anti-clock wise direction for 5 times.

Excercise 3:
    Close your eyes as tightly as you possibly can. Really squeeze the eyes, so the eye muscles contract. Hold this contraction for three seconds, and then let go quickly.
This exercise causes a deep relaxation of the eye muscles, and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times.

Excercise 4:
Move your eyes in the  left side and right side as far as you can. Repeat four more times.                                                                                       
Benefits:
This exercise helps to do away with eye strain, and tension. Your vision will get better and clearer as the ophthalmic, or eye, nerves receive a richer supply of blood. Some people use this to improve their vision. 

Neck Excercise(Kanthasanchalana):
Sit in the 'Vajrasana'
Excercise 1:
Move your neck in the clock-wise direction.Do this 5 times.
Now move your neck in the anti clock -wise direction.Do this for 5 times.

                                                                                                                                                                                                             
Excercise 2:

• Exhaling out bend your neck towards the left shoulder.

• Inhaling get back in the original position.
• Exhaling out bend your neck towards the right shoulder.
• Try to touch the right  with the ears without raising the shoulders, only if possible.
• This is the first cycle.
• Repeat this exercise ten times.  

                                                                             

Repeat the same by bending the neck in left side and right side.Do it 5 times.
                                                                         

Benefits:

Our mind gets all the information from every part of body through the nerves, all of which passes via the neck. Sometimes the neck muscles gets stiff due to bad physical or mental health. This stiffness also affects the blood flow and the various information passing through the nerves.

• The neck becomes flexible.
• The neck muscles become strong.
• Blood circulation becomes normal in the veins and nerves that help the mind to get the proper information.
• Useful for those who work in the bended position for long hours.
• Salutary effect on computer operators and long duration drivers.
• Removes the unnecessary fats on the shoulder and provide an attractive shape to the neck.
  
  

  Shoulder excercise (Skandhasanchalana):

  Excercise 1:

  Method:

  1.Sit in 'Vajrasana position',keep your body straight with arms by side

  2.Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal  position.         

  Benefits:        

  1.  To increase the flexibility and stamina of neck muscles 

  

  Excercise 2:

  Method:

  1.Sit in 'Vajra position',keep your body straight with arms by side.

  2.Fold your hands and place your left fist on left shoulder and right fist on right shoulder.

  3.Bring both your elbows near to your chest.

  4.Now slowly rotate both the arms in clock-wise direction.Do this 5 times.

  

                               Now repeat the same procedure in the anti clock-wise direction.                                     

  Butterfly yoga or Pooran Titali yoga asana:

   This asana is mainly used for meditation.

  Method:
  

  • Sit up straight and bring the soles of your feet together in front of you as shown in the picture1
  • Wrap your fingers around your toes (pic #1) and gently pull your heels in towards your groin.
  • Keeping your back straight, lean forward from the waist as far as comfortable.
  • You should feel a good stretch in your groin region.
  • Use your elbows as levers to push down on your calves or inner thighs.
  • You may do this stretch with the Long Deep Breathing.
  • Now  bounce your knees gently (like a butterfly flapping it’s wings)
  • Do this for 5-10min. 
  
                                                                                                                                         
  Benefits :
  

  • Excellent yoga asana to improve the flexibility in the groin and hips region. Both important regions for helping to sit in meditation.
    
  • This asana transmutes sexual energy into higher frequencies, allowing it to be used to nourish and heal the higher chakra points.

    

  Stop Headaches Before They Happen

         Often we express stress in our necks and jaws. Without even noticing, we   tense these areas,blocking our breath, decreasing our circulation, and sometimes provoking a headache.

Luckily, we can avoid these symptoms by taking a break to relax the neck. Here's how:

While seated, interlace your fingers and place your hands on the back of your head. Allow your head and arms to relax forward and your chin to travel toward your chest. The weight of your head and arms, combined with gravity, will begin to release your neck and reduce or eliminate your headache.

Remember that an ounce of prevention is worth a pound of cure.

Mediterranean Penne &Beans

Mediterranean Penne pasta is really a pack of fiber and very healthy food. This delightful dish even helps to reduce blood pressure and cholesterol .

Ingredients:

Whole Wheat Penne  8 OZ

Olive Oil 1 tablespoon

Onion 1 Chopped

Carrot 1  finger Chopped

Garlic Cloves  3 minced

Red pepper Flakes 1/4 table spoon

Broccoli .5 kg or 1 lb 

White Kidney Beans(cannellini beans)  15 Oz

Parmesan Cheese 3 table spoon

salt for taste

Tomato 1 Medium 

Calories and Cooking Time :

Preparing Time :10 minutes

Cooking Time: 25 minutes

Calories : 415 calories per serving

Method::

Step 1: Boil in a vessel with a little of salt until they are tender .This usually takes about 10 minutes 

Step 2:Drain the pasta  reserving about a 1/4 cup .

Step 3: While the pasta is cooking take a skillet, add olive oil when the oil is ready add Onions and fry them until they are light brown in color in a medium flame

Step 4: Now add the broccoli and carrots to the onions ,add 1/4 cup of water a little salt ,red pepper flakes ,cover it with a lid until they become tender ,after they become tender add the finely chopped tomatoes to it

Step 5:Now rinse the beans and add to the vegetables and cook for about 5 minutes 

Step 6: Add pasta and the reserved 1/4 cup of water to the vegetables and stir 

Step 7: Let it cook for 5 minutes and  finally add 2 table spoon of cheese and stir feel until the cheese melts 

Step 8:  Serve the pasta garnishing with the remaining cheese and parsley

Note:

• Drain the pasta in cold water  after boiling in order to avoid them becoming mushy 
• Cook all the vegetables about 51% and this depends upon you ,if you don't like half boiled you can cook them for extra time ,but keep in mind that half boiled will have the minerals ,vitamins even when they cooked if you cook more than 51% you can get taste but not the vitamins or minerals

Healthy Life

Today I want to share some very interesting and better home remedies for 'Healthy Life' you may or may not know ,but the fact is they are proven effective in studies.
We will start with 'Asthma' today and keep posted for my next topic which is Cold and Flu.

• If your have a problematic airway (asthma )this may really help you, this is completely drug free trick and can be treated just with some supplies we usually stock at home and some tips ,so have a look which may help you or your child

• Many of us consume lots of dried fruits, frozen food but the fact is they are about 70% asthma inducers ,so , check for the sulfites. These sulfites are also found in beer and wine , beware of what you are consuming 
• Do you know that the food odor while you cook can trigger your asthma ,so open up your windows while you cook this time and see the effect 
• Heart burn may really trigger asthma , so, one remedy is to take three to four meals in a short course of time rather than piling your plates with huge amounts of foods 
• Load your diet with Flavonoids will really help you reduce from asthma , OK but what are these 'Flavonoids' ,this is the component really helps you control inflammation which triggers asthma . This is found as a tiny crystals in Onions, Apples, Berries, Grapes .Flavonoids not only remedy for heart burn but also anti oxidants . 

• Consume a considerable amounts of Magnesium daily which help in improving lungs function and decrease the muscle tensions ,but be careful while in taking large doses at a time as they can cause diarrhea, or cramps or even to bloating . So try to consume as low as 100 mg per a meal and do this for twice and you will really see the effect 
• The last but not the least is the fish oil which really relieves from asthma .Studies even proven that fish oil which contain the fatty acids can act as a wall to reduce the allergies that trigger asthma 

Note:

1. If you have a heart problem consult a doctor before consuming high amounts of Magnesium in your daily consumption 
2. A little tip for subsiding the inflammation from going up stream is to raise the head of your bed 4 to 6 inches by putting blocks under the top legs so that you can eliminate the chance of triggering asthma 
3. Fish capsules may lead to burps with a tint of its taste so in order to avoid that freeze the capsules and take them right before meal 

My Day 3 Yoga

      Our changed lifestyle and the uses of various machines in our day to day activities have made us doing less physical work. So our body becomes imbalanced in a way by the passing of age. Yoga makes the required correction. Regular practicing of Yoga would help us reducing the fat deposits and keeps us fit.

The remaining yoga mudras are given in this post.

 6.Varuna Mudra:

Description:

Place thumb down on little finger and keep all remaining three fingers comfortably straight.

                                                                           

            

Make your own table skirt

Got a party..!
Then why not decorate your house on your own.
Here is one of the  simple idea which can be done on your own and impress your dear ones.

     Table skirting is just as the name implies—a skirt for a table. Table skirts consist of two components: the cloth table topper and a skirt that fastens to the table edge with clips, Velcro or snaps.
         Learn about the different kinds of table skirting and make your upcoming event a stylish affair. 

Designs in table skirts:
Gathered or Shirred

• Gathered or shirred table skirts are a popular choice due to the simplicity and reasonable cost. A gathered or shirred table skirt is a fabric drape drawn together by threads along the top hem providing extra body to the skirt. A tighter gather gives a table skirt a full, ruffled appearance.
  
  

  

                                                                                                                                    

Knife Pleat

• Knife pleats are one of the most common kinds of pleating for table skirt. A knife pleat is a series of narrow, sharp creases folded in the same direction. Unlike gathered table skirts, knife pleats create smooth, precise lines down the length of the skirt. The knife pleated table skirt is a classic choice that is the least expensive of the pleated variety.
  

  

Box Pleat

• A box pleat table skirt is made from a sequence of back-to-back knife pleats. Box pleated table skirting is a good choice for a professional conference or business meeting. The box pleats give the table a neat, tailored appearance. Box pleats have a more pronounced projection than a simple knife pleat, adding dimension and interest to business or formal tables.
  

  

                                                                             

French Box Pleat

• Table skirting with French box pleats provide even more volume than standard box pleats. French pleats are narrower than regular box pleats, giving the bottom of the table skirting a fuller appearance. French box pleats work equally well in casual or elegant settings.
  

  

                                                                      

Plastic

• When budget and easy cleanup are a priority, consider plastic table skirting. Vinyl fabric can be fashioned into simple gathers or knife pleats. Vinyl table skirting is a cost-effective way to dress tables for any occasion.
  

  

                                                                            

Fringe

• Fringe table skirting is a playful addition to party tables. Metallic, tissue and raffia fringe skirts have a number of imaginative uses. This kind of decorative fringe is a charming substitute for table skirting and serves as a festive wall border for special celebrations. Natural raffia table skirting is perfect for a tropical or luau-themed event. Raffia fringe works as hula table skirting, tiki bar draping and funky wall decor.
  

  

                                                                                                                                              

Swag

• Banquet, business or party tables can be fitted with detachable swags that are placed over any kind of cloth table skirting. Swags are commonly attached with overlap clips that will not flatten or damage the table skirt pleating. Swags are an easy way to dress up an otherwise plain table skirt.
  

  

                                                                       

The skirts are applied last. Skirts come in 3 different sizes - below you'll learn how to determine which size you need.
Table skirting can of course be used without toppers or clips, but without clips you'll need a different means to attach the skirting to your tables.

Requirements of a skirt table:
Clip:
Clips slide over the topper and table edge - or bare table edge should you not want toppers.
They come in many sizes to fit different size table thicknesses, and have clip on the outward portion.

                                                                      

Topper:
The topper is essentially a table cloth that covers the top of the table and a small amount of its sides.

                                                                    

Quick Skirting Setup Steps: 

• Starting with a empty table, place your Table Topper over the table.

                                                                 

                                                                                      

• Place your Clips over the table edge and topper (usually one clip per foot).

                                                                           

• Pick a starting point and attach your Skirt to the first clip. Slowly work your way around the table and attach the Skirting to the remaining clip.

                                                                            
Detailed Guide to help determine what you need and how to use it:
Step 1 - Determine the Table Skirt Size you'll need.
This is actually easy - skirts come in 3 standard size lengths: 13.5ft, 17.5ft, and 21.5ft (all are ~29" height).
Most people skirt 3 sides of a table - some skirt all 4 sides. 

Step 2 - Choose a Color, Pleat type, and Material.