Ingredients

• 150gm chicken breast
• 5gm Haldi
• 25gm Tandoori Masala
• 50gm onion
• 150gm tomato
• 50gm ground cashew nuts
• 1 tbsp ginger garlic paste
• ½  tsp chilli powder
• 10gm kasuri methi
• 100gm low fat curd
• Cardamom powder
• 4 whole peppercorn
• 1 tej patta
• A pinch of jeera

Method

• Marinate chicken with low fat curd, salt, red chilli powder & ginger garlic paste.
• In a non stick pan, put few drops of oil & sauté the onions until brown
• Add the green chillies cumin & tandoori masala
• Add the chicken and the marinade and cook
• Add the kasuri methi & salt & mix well
• Pour in the cashew mixture & stir well garnish with coriander & a swirl of yoghurt

It’s  New Year there would be parties & holidays lined up for you. Which means you would eat a lot & gain 2-3 kgs by first week of  2011.

Well, I have penned down some of the tricks I use to avoid gain that extra weight in Holidays. I am sure they would come handy to you too.

• Water :The sure shot trick. Drink a Big glass of Luke warm water before you go to a party. It would not only suppress your hunger but would also make you full, so you don’t eat everything.
• Mint Gum Trick : To avoid the binging on Oily snacks , have you favorite snack (preferably one piece) & put some mint gum in your mouth. The 2 big advantages of doing that are you have fresh breath when you are talking to someone & since you would be chewing no one would force you to eat
• Choose your Meal Plan : For buffets its best to have a look at all the food available to eat & make your options clear. Like if snacks are good , have just snacks & soup. If the main course appeals more have main course and no snacks etc. Basically focus on just things you ‘like’.
• Have your Dessert First : Now,  you must be thinking I am crazy but this really works. Again for Buffet Meals, have the desert first preferably 20 mins before you plan to have your main course. It would fill you faster than the other way round
• Walk to Health : If you have been on a dinner, have a quick walk 10-15 mins after dinner. It would help a faster burnout

Image Credits : Conor Keller | fortysixtyphoto.com

You should know that some natural sugars are really healthy for your body. Sugars are very integral part of our diet especially natural sugars. Those sugars that have been extracted from food source lose lot of nutrients in food processing e.g. of such sugars is table sugar, jaggery, fructose, cakes and pastries and likes.

Let’s say you consumed 2 teaspoons of white sugar which will provide you with 45 to 50 calories and nothing else, these are empty calories what we experts like to say.

Now let’s say you had an apple which also has  40 to 50 calories and sugar content is around the same as 2 teaspoons of sugar (10gms) and… it has loads of minerals like magnesium, potassium, iron, zinc, phosphorous with fibers (both soluble and insoluble) and Pectin a complex carbohydrate which is good for health. So you see the benefits of natural sugar.

Next time you crave for something sweet, try to reach for that fruit basket lying and pick any fruit you like.

Stay healthy

Well here’s the answer !!  Sauna !! What it is , a room heated between 70 to 93 degree Celsius depending on the recovery needed and the tolerance to that heat.

Humidity is usually kept between 5 and 15%, it is also known as dry heat sauna and mind you, don’t confuse it with steam room which is much more common here in India.

Steam has found to have no restorative effects on our body as it mainly causes dehydration and yes one of the benefits of steam is that it opens up skin pores. Now you will ask why not body recovery?

Well the answer to this is the temperature. In steam room temperature cannot be increased beyond 65 degree Celsius beyond which steam will burn you. And this temperature is not enough to penetrate deep in the muscle tissue to cause muscle recovery. It also causes lot of stress on the head and the lungs.

Researches have shown that sauna is very good for recovery as the heat action from sauna produces a good physical action on the body and increases temperature exchange and function of central nervous system, improving blood flow, sweat gland activity, and skin porosity as well. Sauna has been found to improve the function of kidneys, exerts a healing action for many diseases and facilitates faster healing of muscle injuries.

Sauna should not be done more than 1 time / week. You should always keep head protected while in sauna by wrapping a damp cool towel on your head.

Never exercise when in sauna. Don’t ever take sauna if you are intoxicated or fatigued or very sick. People have died in sauna for doing these things!!!  Always ALWAYS maintain a strict schedule for leaving the sauna room after 10 minutes. Drink a glass of fresh juice or electrolyte drink after sauna sessions.  Drink plenty of liquids for at least 3 hrs. after sauna treatment.

After using the sauna you should rest for at least 60 minutes and consume extra mineral salts that have been lost in sweating. And last but not the least always do sauna therapy followed by a day of rest (no exercise).

Stay healthy stay fit

Image Credits: andreasnilsson1976

How do we know that we are suffering from this eating disorder?

Simple- you don’t have any control over eating and don’t feel good about yourself. Other thing that is happening to you is that you are having this urge to eat every 3^rd or 4th day for last 6 months. Get some help if you have this symptom otherwise more severe disorder known as bulimia nervosa can happen.

Now what the hell is this bulimia nervosa?

You start consuming calorie dense food, and guess what at night !! after a full day of dieting  and you keep on eating and eating for hours than the next day keeping fast, self-induced vomiting after eating….not satisfied, taking laxatives…want more……. may go for compulsive exercising to avoid gaining weight …..Hay hay isn’t that too much for your body.

We are giving you Red warning signs for this disorder and hope you or the person you fell is suffering from this gets out of it

• Frequent gain and losses in body weight
• Visit to washroom after meals
• Fear of not being able to stop eating
• Eat when depressed
• Dieting after binge eating episodes
• Frequent shift in moods(depression, loneliness)
• Secretive binge eating but never eating in front of others
• Experiencing personal and family problems with alcohols or drugs
• Irregular menstrual cycles(oligomenorrhea)

Go get some help from your loved ones or come to us

We wish you have a great and healthy life on planet earth free from all the extra baggage of fat that you carry.

Image Credits : Rev. Xanatos Satanicos Bombasticos (ClintJCL)

Easy test for detecting over weight is measuring your waist circumference.

Thousands of studies have shown that abdominal fat is associated with lots of health problems as the main organs of our body including liver, heart, main artery aorta (which supplies blood to major parts of our body) are all in the abdominal area and leads to heart diseases, indigestion and diabetes.

Maximum recommended

For men                           40 inches (102cms)

For women                     35 inches (88cms)

Anything above these measurements will increase health risks and if you are casual about it you will surely end in causality.

We want you to do something about it.

Take care of your body as it is the only place you will live for the rest of your life!!!   Makes sense!!

Live Healthy & Live Happy !

Image Credits : philippe leroyer

Everyon

According to the experts you need to complete 10000 steps a day to maintain good health.

And like everyone knows an apple a day is good. So, is everyone clear that walking is good for us. But we have our 1001 reasons not to do it . Here are some simple tips which can make you take time out of your ‘busy schedules’ for a walk.

• Wake up 15 min earlier and just go for a walk for 15 min before a shower
• Lift is always on waiting so take those stairs (take the road less travelled) you will be healthier.
• Walk to shop- don’t drive and save some fuel and burn yours.
• Tell your driver to stop 1 km before destination so that you have a quality time of 10 minutes of walk and guess what you arrive home    more energized
• Go for a quality walk on a weekend where you don’t go on a daily bases. You will love the new place of walking so close to home, weekend was never so exiting earlier.
• Wear loose clothes – nothing creates more uncomforting sweating than a tight clothing.
• Take your spouse or your date for a nice walk. Improve your health and relations waaaooo!!! Better idea than a cup of coffee.
• What are you waiting for get up and grab your trainers. Oh and the trainers should be of a good quality.

Healthy walking !!

Image Credits : RobW_

Well here’s an eye opener !

Some coffees like ‘Latte with ice cream’ has more calories than a large pizza slice. In fact Calorie Counts in Some Gourmet Coffees are the Same as Having a Meal. Even the simplest black coffee has 2-4 calories. So, coffee is not a calories free option itself and if we add to it milk , cream, sugar & ice cream , it’s defiantly not a healthy low fat alternative to your pizza slice.

So, if you are out with friends & really don’t want to gain weight, have just a piece of the pizza rather than having a coffee with ice-cream.

Your life is precious to us, live long & live healthy !

Image Credits : ルーク.チャン.チャン

If warm water with lemon and honey would have made your fat melt away then…..more than 40% of North India’s ‘Aam Janta’ would not be facing Obesity issues.

Let’s break down the composition of Warm ‘Nimbu Paani ‘

• Lemon Juice – Lemon is not the richest source of Vitamin C. Lots of fruits including Guava has more Vitamin C than Lemon. If had empty stomach lemon being acidic in nature does more harm to your body than good by adding to your acidity
• Honey – is high is fructose …..so virtually adds to your calorie count . Its indeed got medicinal benefits but must be taken under supervision for best results.
• Water – Is good in any form …warm cool or whatever & should be had a quantity more than one glass

Again, Nimbu Paani is not a bad thing & does wonders as a rehydrating drink ……But, this is an eye opener to its “Fat Melting” benefits.

So, please don’t Google fat loss tips & consult an expert to get guidance on what would work for your Fat Loss.

The ovaries are found in women, and consist of a pair of glands which are either side of the uterus (womb). The ovaries produce ova (eggs) which are released into the uterus one a month, during the menstrual cycle. Each ovum develops in the ovary from a small swelling called a follicle. Usually, several of these follicles develop each month, but only one will produce a full matured ovum.

The ovaries also produce a variety of hormones including the main female hormone, known as estrogen. The ovaries also produce small amounts of androgens, such as testosterone, which are sometimes called male hormones.

When a person has polycystic ovary syndrome the ovaries are affected in at least two of the three following ways:

1. Each month at least 12 follicles develop on the surface of the ovary. This is more than usually. The follicles are also known as cysts, and this how the disease gets its name: Poly (means many) Cystic (referring to the follicles) Ovary Syndrome. The cysts on the ovaries in PCOS are fluid sacs and are completely benign (they are not related to cancer).
2. Although there are many follicles, they do not mature fully so no ovum is released. When ovulation does not occur, the woman will not have a period. In some people this happens every month meaning that they never ovulate. In some women ovulation occurs sometimes, leading to irregular periods.
3. The balance of hormones released by the ovaries gets affected. Usually the ovaries produce higher levels of testosterone that normal.

About 25% of women, if their ovaries were scanned, would have lots of cysts on their ovaries. However only around 10% of women actually suffer from polycystic ovary syndrome, which is where they suffer from at least two of the three problems described above. The remaining women have lots of cysts but still ovulate regularly and do not have raised levels of testosterone. It also means that some women can suffer from polycystic ovary syndrome, if they have high testosterone levels and irregular ovulation, even if they do not have lots of cysts on their ovaries.

Symptoms of Polycystic Ovary Syndrome

There are a number of symptoms associated with the syndrome:

• Absent or irregular periods
• Weight gain
• Acne (spotty skin)
• Hirsutism (excessive hair growth on the face and body)
• Difficulties getting pregnant
• Thinning of scalp hair

Not all people who suffer from polycystic ovary syndrome will have all of these symptoms. Different women have different symptoms, and in differing levels of severity. Also, individuals may find that they have different symptoms at different times in their life. Symptoms usually develop around the late teens and early twenties. For some women, however, the only sign that they have the condition is when they have difficulties when they come to have children.

Long-Term Problems Associated with Polycystic Ovary Syndrome

Women with this condition have a higher risk of developing type 2 diabetes, or developing diabetes during pregnancy. Around 10% of women with polycystic ovary syndrome will at some point develop diabetes. Having diabetes then increases the risk of strokes and heart disease. As well as diabetes, polycystic ovary syndrome also increases the risk of high cholesterol and possibly high blood pressure. These problems are caused by insulin resistance and obesity, both of which are associated with polycystic ovary syndrome.

Additionally, having infrequent periods may possibly increase the risk of developing cancer of the womb. The research in this area is ongoing, and if there is an increased risk it is likely to be very small.

A condition known as sleep apnoea is also more common in women with polycystic ovary syndrome.

Women who suffer from polycystic ovary syndrome can often develop depression or poor self esteem because of the effect of the other symptoms of the condition.

Causes of Polycystic Ovary Syndrome

The actual cause of polycystic ovary syndrome is unknown; however current knowledge about the disease suggests that there are many factors that are important.

There is a tendency for polycystic ovary syndrome to be more common in people who have a close relative with the condition. The fact that the condition can run in families suggests that there is a genetic component to the disease.

There seems to be evidence linking polycystic ovary syndrome with higher than normal levels of a hormone known as insulin. Insulin is a hormone that controls blood sugar levels. A lot of women with polycystic ovary syndrome have a problem known as insulin resistance. If somebody has insulin resistance they need higher levels of insulin to be released to control their blood sugar. This means their body is exposed to higher amounts of insulin than other people. One of the effects of these high levels of insulin is that the ovaries make too much testosterone. The high levels of testosterone are responsible for some of the symptoms of polycystic ovary syndrome, including acne and excess hair.

If you are overweight, this can worsen the problem. This is because having excess body fat also makes insulin resistance worse, and so the levels of insulin in the body are increased even more.

Another hormone known as luteinising hormone is also raised in some women with polycystic ovary syndrome. Luteinising hormone also increases levels of testosterone in the body.

Diagnoses

Polycystic ovary syndrome cannot be diagnosed by a single test. Your doctor will consider your symptoms and carry out a range of tests to try and establish if your symptoms are being caused by polycystic ovary syndrome.

Tests for polycystic ovary syndrome include:

• Blood tests. These are used to measure levels of hormones, including testosterone and luteinising hormone. This can also help to rule out alternative hormone problems that might cause periods to stop.
• Ultrasound scans. This scan is done to look at the surface of the ovaries. This will show whether the ovaries are enlarged and polycystic.

As well as trying to diagnose polycystic ovary syndrome, we at NidSun may well carry out other tests to establish whether there might be another cause for any symptoms you have.

If the main problem is irregular or absent periods, or infertility, your doctor may test for other hormone levels. Increased levels of other hormones can also cause problems with ovulation and fertility.

A hormone called prolactin is released from an area of the brain called the anterior pituitary gland. Raised prolactin can cause headaches, problems with vision, and can also stop a woman from ovulating.

Thyroid stimulating hormone is also released from the anterior pituitary gland. If this hormone is raised it can be because of low levels of thyroid hormones in the body, which is a condition known as hypothyroidism. This problem can also cause reduced ovulation and infertility. There are a range of other symptoms of hypothyroidism, which your doctor may well ask you about.

If the main problem is to do with acne and excess body hair, this can be caused by high levels of male hormones, such as testosterone. There are other conditions that can cause high levels of these hormones, known as androgens, in women.

Occasionally, disorders or tumours of a part of the body known as the adrenal gland can lead to these problems. If this is the cause, the symptoms of excess hair and acne tend to develop very quickly. Additionally, women who had previously regular periods may find they stop suddenly, and there may also be problems with muscle weakness. If these conditions progress, there might be additional symptoms, such as reduction in breast size, deepening of the voice and enlargement of the clitoris. In these conditions, the levels of male hormones in the blood are much greater than in someone with polycystic ovary syndrome. If someone was thought to be suffering from an adrenal disorder or tumour, they would be referred for specialist treatment.

Treatments Available for Polycystic Ovary Syndrome

Treatment tends to be focused on relieving the symptoms of the condition.

Treating Excess Hair

There a range of treatments available for treating the excess hair growth associated with polycystic ovary syndrome:

• Hair removal treatments include electrolysis, laser treatment, hair removal creams, waxing and shaving. These treatments are only temporary and therefore need repeating at regular intervals. Laser treatment and electrolysis are not available on the NHS, and are quite expensive, however the results may last longer than with other methods.
• A cream can be prescribed which is rubbed onto affected areas. This cream is known as eflornithine, and there is some evidence to suggest it works on the area to stop unwanted hair growth. However, if treatment is stopped, the hair will grow back.
• Certain tablets can also help affect hair growth. These drugs work against testosterone, either by decreasing how much the body produces, or lessening the effect of testosterone in the body. The most common drugs used are:
• • The combined oral contraceptive pill. There a range of different combined oral contraceptive pills available but all of them will have some effect on excess hair growth.
  • There is an antitestosterone drug known as cyproterone acetate. This drug is available in combination with oestrogen in one make of contraceptive pill, known as Dianette.
  • If the combined oral contraceptive or Dianette are not suitable or they do not help, other antitestosterone drugs are also available.

These tablets usually take between 3 and 9 months to reach their maximum level of effect. If the tablets are stopped at any point then the hair will grow back.

Treating Acne

The treatment for acne is the same irrespective of the cause. Treatments for acne include antibiotic creams and facial washes, or antibiotic tablets. More severe acne may be treated by a skin specialist.

One of the common treatment for acne is the combined contraceptive pill. Because this treatment can also help relieve some of the other symptoms of polycystic ovary syndrome, it is quite a common treatment option for people with the condition.

Treating Irregular or Absent Periods

There is a possible increased risk of cancer of the womb if you have no periods for an extended period of time. Therefore, some women take the contraceptive pill because it causes regular bleeds. An alternative option is to take another hormone, known as progesterone, each month. When this drug is taken for several days each month, it causes a monthly bleed. Some women may choose not to treat this problem, and some women may find that the treatment options are not suitable. Sometimes, your doctor may suggest that you have an ultrasound scan of your womb quite regularly. This is done to try and identify any problems as early as possible.

Treating Fertility Problems

Polycystic ovary syndrome can cause a person to have difficulties conceiving. If you suffer from polycystic ovary syndrome and are having problems getting pregnant you will usually be referred to a specialist. There are a range of treatment options to help with infertility. Treatments include:

• Clomifene. This is a drug which has a mild stimulating effect on the ovaries. It is taken as a tablet for five days each month.
• Gonadotrophin. This hormone stimulates the follicles in the ovary to fully develop. It is given as a daily injection.

There are also other treatments available. All of the treatments have different risks, side effects, and success rates. These may well be affected by the health of the individual. It is important to discuss treatment options with your doctor to establish which one is most appropriate for you. Your doctor will also explain your individual risk of problems and side effects from any treatment you choose to have.
Weight loss is also important to help with fertility issues. If you are obese then this can also have an impact on your fertility and make it much more difficult to conceive.

It is also important to remember that whilst polycystic ovary syndrome may lead to difficulties getting pregnant, it does not guarantee that you will not get pregnant through sexual intercourse. Your chances of getting pregnant are affected by how regularly you ovulate. With polycystic ovary syndrome you may not ovulate regularly, but you may still ovulate sometimes. If you want to be certain that you will not become pregnant it is important that you use contraception even if you have polycystic ovary syndrome.

Treating Insulin Resistance

A drug called metformin is commonly used as a treatment for people who suffer from type 2 diabetes. This drug acts by increasing how sensitive the body is to insulin. The body then requires less insulin, and so this drug can lead to a decrease in the levels of insulin in the body. As detailed earlier, it is thought that high levels of insulin in the body may well contribute to the symptoms and problems associated with polycystic ovary syndrome. In some cases of the condition, metformin is prescribed to help treat the underlying problem causing polycystic ovary syndrome. There are other newer drugs on the market that have the same effect on the body as metformin, and may also be prescribed for people with polycystic ovary syndrome. These drugs are known as insulin-sensitising drugs.

What Can I Do to Help

The most important thing a individual can do if they have polycystic ovary syndrome is to try to lose weight. Weight loss helps relieve symptoms by reducing the high levels of insulin in the body. Reducing insulin levels will lead to a reduction in testosterone and this will help to reduce the symptoms of the condition.

Weight loss also helps to reduce the risk of developing other conditions in later life such as diabetes and high cholesterol.

Weight loss can be difficult for people with polycystic ovary syndrome. It is best achieved by healthy eating and regular exercise with us at NidSun. If you are finding it difficult to lose weight, seek advice from your doctor at NidSun. They may also be able to refer you to a diet plan.

Even if you lose weight, it is important to maintain a healthy lifestyle with regular exercise, and to give up smoking if you currently smoke.

What if I have worries about having PCOS?

If you have been told you have PCOS, you may feel frustrated or sad. You may also feel relieved that at last there is a reason and treatment for the problems you have been having, especially if you have had a hard time keeping a normal weight, or you have excess body hair, acne, or irregular periods. Having a diagnosis without an easy cure can be difficult. However, it is important for girls with PCOS to know they are not alone. your health care provider at NidSun who knows a lot about PCOS and is someone you feel comfortable talking to is very important. Keeping a positive attitude and working on a healthy lifestyle even when results seem to take a long time is very important, too! Many girls with PCOS tell us that talking with a counselor about their concerns can be very helpful.

What else do I need to know?

It is important to follow-up regularly with your health care provider at NidSun and make sure you take all the necessary lifestyle changes in your stride, lessen your chance of getting diabetes or other health problems. Because you have a slightly higher chance of developing diabetes, your health care provider at NidSun may suggest that you have your blood sugar tested once a year, or have a glucose challenge test every few years. Quitting smoking (or never starting) will also improve your overall health.