Get Relief from Stress - Find The Way To Happiness‎

by Simran Kaur

Relaxation Techniques that reduce stress fast

1. Meditate 

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply 

Take a 5-minute break and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. 

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, Ga.

3. Be Present

Slow down. 

“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.

When you spend time in the moment and focus on your senses, you should feel less tense.

4. Reach Out

Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. Tune In to Your Body

Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. 

“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. Decompress

Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

8 ways to burn fat and increase your metabolism

1. Keep those calories burning! Eat small amounts of fruits, vegetables, rice cakes, or other healthy snacks throughout the day. Eating several small meals keeps your metabolism moving at an even pace and your blood sugar level constant. 

2. Eat carbohydrates to keep your metabolic rate up. Eating fruits, whole grains, and vegetables before your main meal signals your brain that you're less hungry. The result is more likely that you'll eat less. Studies have indicated that during digestion, 25 percent of the calories from carbohydrates are burned, whereas only 3 percent of fat calories are burned. Remaining calories are stored as fat. 

3. Avoid eating large meals. Eating big meals causes your blood sugar level to rise. Less fat is burned, and fat storage is triggered. 

4. Drink at least eight eight-ounce containers of water daily. Sipping water throughout the day is important to develop as a lifelong habit. When you drink sufficient amounts of water: body fat is burned, stored water is released, and toxins and waste materials are flushed from your body.

5. Eat foods rich in iodine. Fish is high in iodine and aids the body's production of thyroxine. Thyroxine is produced by the thyroid gland and is essential in the regulation of metabolism.

6. Keep on the move. Physical activity that elevates your heart rate increases your metabolism and burns fat. Engage in an exercise you enjoy for about 40 minutes daily at least four days a week. It is generally believed that after twenty minutes, your heart rate is sufficiently high to burn fat. 

7. Lift (moderate size) weights. Adopt a gentle, consistent weight-lifting program to build muscles and expend energy. For women, lifting weights can give a leaner body mass without the muscle bulk. Do not overdo! 

8. Eat spices. Jalapeno peppers, chilies, and cinnamon, among other spices, speed up your metabolism. Add spices to your daily meals for improved taste and health benefits. For additional help, take advantage of the many resources and helpful guides that will help you in your effort to gain life while losing weight.

How to Develop a Good Personality

How to Develop a Good Personality

Having a good personality is an important skill in life. It is not an easy feat to achieve but with these simple yet crucial steps, a good, well-meaning personality can be achieved by anyone.

1) Think positive thoughts, both about yourself and others in general. The thoughts that we think soon turn into the words we say and the actions we take. Having good thoughts about yourself gives you self-confidence and self-respect, essential in any good person.

2) Never lose a chance to prove yourself. In our day to day life we came across several opportunities which could help our self in defining our personality. for example if you are in a conversation with a group or a individual you must talk in a way that you can prove others what you are really....and it does not matter if you say a line or a speech.the thing which will matter is the words of yous.whether they were able to leave an impact on others or not.

3) Look for famous people whose personality defined them. Athletes, artists, actors and musicians are people who face challenges in their careers everyday. They have to have patience and perseverance in order to succeed. Many of them are humble in spite of their success and fame. These are life skills which is learned culminate in the creation of a good personality.

4) Look deep inside yourself and think about who you are. Many people find themselves to be better than apparent by reflection.

5) Help wherever and whenever you can. A little sacrifice can go along way in changing another person's day.

6) Always be yourself. If you are following some famous personality or you are being just you. Make sure that you never lose yourself. It means that you have to stick to that behavior every time. Feel it in your blood.

7) Learn to love other people. Many bad personalities come about because people do not want to forgive each other and thus become filled with so much inter personal hate that they hate other people. This makes them come off as bad and self centered when all they lack is the insight to forgive and forget whatever may be the root of conflict between them.

• Smile and be cheerful. People prefer to be around smiling faces. You don't have to be serious all the time.
• To be born with personality is an accident but, dying with a good personality is an achievement.
• Make simple changes wherever you feel needs improvement and enjoy it.
• Relax. Making too much of trying to be nice may be interpreted as hypocrisy.
• Refresh and teach others how to do so. It's just for an active tomorrow.

Almond crusted chicken fingers Recipe

by Simran Kaur

 Almond crusted chicken fingers

Ingredients for Almond crusted chicken fingers

• Canola oil cooking spray
• 1/2 cup sliced almonds or pecan pieces
• 1/4 cup whole-wheat flour
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons extra-virgin olive oil
• 4 large egg whites
• ½ kilo chicken tenders or chicken breast cut into strips

Preparation

1.    Preheat oven to 250°C. Line a baking sheet with foil. Set a wire rack on the baking sheet. Place baking sheet with rack in the oven while it preheats.
2.    Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3.    Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Carefully remove the baking sheet from the oven and coat with cooking spray; place the tenders on the prepared rack and lightly coat tenders with cooking spray, turn and spray the other side.
4.    Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Nutrition
Per serving (serves 4) : Calories 174 Fat 4 g   Carbohydrates 4 g   Protein 27 g

Walking

by Simran Kaur

A secret of weight loss

Many people are food lovers and can’t stop themselves from controlling their diet.

Fear of weight gain and love for food is a very dangerous combination!!

My mother-in-law’s and mine secret is simple....WALKING!!!!!

We love to walk as it’s the form of exercise and an easy way wherein we can cut down most of our calories.
Most of the time, we avoid going to the gym due to time constraints on a daily bases however walking and including small stretches in our exercising session  can take almost 45 minutes to reduce around 300 calories.

I recently started walking plus running daily for 1 hour which helping me to reduce 1000 calories. It may be weird but it isn’t that hard to do. You can at least walk around your building premise or a park daily.
Although 1 hour walk and run seems too much of a hassle, my friends who accompany me say, "it’s not that difficult”.  Many people like to hear music while walking which I think is a good idea for you to motivate yourself to take some more rounds.

The main and important thing that is, you should not sleep as soon as you have your dinner no matter what you had in dinner. After having dinner you can again work for just 30 minutes so that you feel light before sleeping.  If you are too tried and can’t walk after dinner than make sure, that you have light dinner which include most of salad and avoid oily stuff.

Nutrition guidelines

by Simran Kaur

Start over again with the basics of good nutrition  

Here are some of recommended nutritional guidelines to follow for a healthy eating plan:

    Focus on fruits and vegetables: Get seven to nine fruits and vegetables each day.
    Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in cheese, yogurt, or other calcium-rich foods.
    Choose whole grains: Get at least six to eight servings of whole grains each day.
    Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: Limit fat to only about 20 to 35 percent of total calorie intake and avoid trans and saturated fats.
    Choose lean proteins: Get about 15 percent of your calories from chicken without the skin, fish, beans, and legumes.

If you keep these general nutrition rules in mind, you'll be on the right track toward healthy eating for life:

    Pay attention to portion control; quantities depend on whether you’re trying to lose or maintain weight. In most restaurants, an appetizer serving is often closer to an appropriate serving size than an entrée.
    Always drink plenty of water.
    Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid boredom.
    Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
    Don't deprive yourself of foods you love; just enjoy them in moderation.

Start thinking about the basics of diet and nutrition again, and make nutritional guidelines part of your everyday life. It won't be a diet, it won't be a fad, and it definitely won't be temporary. It will be your new healthy lifestyle, and when you think, "What's for dinner?" the answer will naturally be a healthy choice.

Eat Less Fat

by Simran Kaur

Tips to Intake less Fat 

Fat is important for a healthy diet but the main important is to balance it. By the recent studies it’s been said that man should eat 95g of fat in a day and women should only intake 70g in a day.

Excess of fat intake can increased your weight and also cause you a lot of health problems. No one wants to have any kind of problem with their health but for that you need to follow small tiny thing.

Tips to cut fat from our food

• Avoid Fired foods and start having Grilled, Baked, Steamed, and Boiled
• Learn to have foods which are homemade
• Always have low fat dairy (milk, yoghurt, cream and many milk products)
• Avoid fatty snacks
• Have a lot of vegetables and Fruits as I always mention this because this is most important thing to do as it help you with various ways.
• Have food with high fibers like beans, grains, lentils and many more
• Avoid food from streets

Foods that contain a lot of fat include

• cheese
• fried meat
• fried anything
• sunflower seeds
• cookies and cakes
• lard, butter, margarine
• potato chips and tortilla chips
• bacon, weiners, polony, canned meats
• fast foods, like hamburgers and french fries
• milkshakes and smoothies with lots of yoghurt.

Have Healthy Life!

40 Points Hand Book

by Simran Kaur

40 Points which will make difference in your life

                                           

 Health

1.       Drink plenty of water.
2.       Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.       Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4.       Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5.       Make time to practice meditation, yoga, and prayer.
6.       Play more games.
7.       Read more books than you did in 2008.
8.       Sit in silence for at least 10 minutes each day.
9.       Sleep for 7 hours.
10.    Take a 10-30 minutes walk every day. And while you walk, smile.

Personality

11.    Don't compare your life to others'. You have no idea what their journey is all about.
12.    Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13.    Don't over do. Keep your limits.
14.    Don't take yourself so seriously. No one else does.
15.    Don't waste your precious energy on gossip.
16.    Dream more while you are awake.
17.    Envy is a waste of time. You already have all you need.
18.    Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19.    Life is too short to waste time hating anyone. Don't hate others.
20.    Make peace with your past so it won't spoil the present.
21.    No one is in charge of your happiness except you.
22.    Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23.    Smile and laugh more.
24.    You don't have to win every argument. Agree to disagree. 

Society 

 25.    Call your family often.
26.    Each day give something good to others.
27.    Forgive everyone for everything.
28.    Spend time with people over the age of 70 & under the age of 6.
29.    Try to make at least three people smile each day.
30.    What other people think of you is none of your business.
31.    Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life

32.    Do the right thing!
33.    Get rid of anything that isn't useful, beautiful or joyful.
34.    GOD heals everything.
35.    However good or bad a situation is, it will change.
36.    No matter how you feel, get up, dress up and show up.
37.    The best is yet to come.
38.    When you awake alive in the morning, thank GOD for it.
39.    Your Inner most is always happy. So, be happy.

Last but not the least

Please share with everyone around you!!!!

Learn How to Make Biryani

by Amarjeet Kaur

 Recipe of Chiken Biryani

You must have heard that Biryani takes long time to get ready and also you need lot's of ingredients to make it. I know that its too hard  but it's easy to order out for ready made & have it.
But today i'm gonna to tell u very simple method to cook briyani at home!!!

Ingredients for Black Beans With Rice Recipe

1 kilo chicken
2 & 1/2 cup rice (long basmati rice)
2 medium onion
2 table spoon ginger paste
2 table spoon garlic paste
6 cloves
4 green cardamoms
2 black cardamoms
1 cinnamon stick
2 bay leaves
little saffron
curd
turmeric
powder
chilli powder
salt
oil or ghee
Put saffron in little water let it sock.

Preparation

Chop Onion and let it brown in ghee or oil,
Put chicken ,garlic paste &ginger paste roast it for 4-5 minutes
Put all the ingredients mix it very well ,stir it
Put the curd let it cook for a while
Put one cup water
Cook till chicken get ready ,put little water if it  is not ready ,let dry all the water in the chicken .
Boil rice & drain
Take a big mouth dish ,make one layer rice sprinkle saffron water than put all the cooked chicken ,make another layer of rice & sprinkle saffron water& cover it ,let it steamed for 5-10 minutes.
Read to eat!!!!

 

Healthy Living Habits

by Amarjeet Kaur

Healthy Habits

Each & every human being knows less or more about healthy living habits but the knowledge is zero if we don't apply in our everyday life, but if we apply 10% of how much we know ,we can make a big change in our life.

Let’s start right from our mind than soul & then body.
 First of all, we should try to keep our mind fresh with positive thoughts. It is easier said than done because of the things happening in our lives.

We all are humans and its human to get hurt when unpleasant things happen, but you should remember that life is like a river and you should let it flow. The old flow out and the new flow in and the process should continue.
Always think about positive things and enlighten your mind with the presence of good friends and the lovely moments spent with them.

Always have reverence for God and His teachings, for it is his supreme power that guides us, helps us.
By having faith in God and thinking positively, you will see yourself doing good things in life. Your new positive outlook will reflect on your style, look, feel and you will pay close attention to your body and well-being.

TRY IT

My Style

by Simran Kaur

My way of a healthy living

It is very important to be cautious about health. I take great care to see that I remain healthy. For that I read books on health care and never miss television shows, where health care is preached by doctors or health specialists.

Health can be maintained by eating good nutritious food. This includes eggs, milk, pulses, fruits, etc. I prefer vegetarian as well as non-vegetarian food. I try to eat a lot of butter, cheese and drink a lot of milk. I accompany my diet with vitamins and avoid medication.

I go for a walk every morning or evening, and exercise regularly. This keeps me healthy not only physically, but mentally, as well. As I exercise regularly, my friends notice the change in my behavior and body. They find me more social and energetic, as well as radiant with a glowing skin.

It is better not to eat outside food. I try to avoid eating at street-corners, where hawkers sell unhygienic and often stale food. I like to eat food cooked at home. Fresh fruit juices and salads keep me healthy, too. I avoid cold drinks, spicy and fried foods. These cause acidity and lead to the formation of gas. I like to eat bland food that never interferes with my system.

Maintaining happiness is equally important. I keep my temper low and try to stay as happy as possible, so that my health does not get affected. I have made these habits a part of my life. My positive attitude towards life has also helped me maintain a healthy lifestyle.

Yoga Exercise

by Simran Kaur

Yoga

Yoga is a term for physical exercise and meditation in Hinduism. The heart of any yoga practice is the performance of yoga positions (called asanas), each of which has specific physical and and mental benefits.

Morning & Evening Yoga

The basic yoga workout is perfect to wake up your body first thing in the morning, or to relax at the end of a long day. These simple moves help you find balance, stability, flexibility and relaxation

Use these basic sequences as a building block to craft a yoga routine that works for you.

Equipment Needed: Mat

Standing Cat Stretch: Lower into a squat with the hands on the thighs, back arched.  Pull the abs in and round the back up towards the ceiling.  Lower and repeat 15 times.  

Sun Salutation: Begin in a standing position and exhale as you sweep the arms up and overhead.  Exhale and engage the abs as you tip from the hips and lower into a Forward Bend, with hands on the floor or feet--bend the knees if you need to. Inhale and come up until the back is flat and exhale into forward bend.  Inhale and come back up, sweeping the arms overhead until palms touch. Repeat the series 4 to 8 times.
Hanging Back Stretch: Sweep the arms up and overhead. Then exhale and lower into a forward bend, bending the knees if you need to.  Grab onto either elbow with both hands and gently hang, slowly allowing your back to release and stretch.  Try and straighten the legs a bit if you can to stretch the hamstrings.  Hold for 5-8 breaths.

Warrior I: Step forward with the right foot into a lunge, keeping the back leg straight and the left toes pointed out at about 45-degrees, heel down on the floor.  Keep the right knee directly above the ankle and the hips squared to the front.  Sweep the arms up and overhead, palms together, and look up as you slide the shoulders down and away from the ears.  Stretch and hold for 3-5 breaths.

Warrior II: From Warrior I, turn the body to the left while bringing the arms down to the front and back and parallel to the floor.  Gaze out over the right hand while keeping the front knee bent and the shoulders relaxed.  Reach out through your fingertips and hold for 3-5 breaths.

Modified Triangle: From Warrior II, take the right arm down and rest the forearm on the right thigh.  Take the left hand straight up to the sky, fingers spread and the arm directly over the shoulder.  Look up at the left hand and hold for 3-5 breaths.

Spine Twist: While lying face up on the mat, bend the right leg and place the right foot on the left knee.  Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee.  Relax into the stretch and feel it in your lower back and hips.  Hold for 15-30 seconds and repeat on the other side.

Corpse Pose: Lie on your back with legs and arms out from the body.  Let your feet flop out and relax your fingers.  Close your eyes and relax the muscles round each eye as you breathe deeply.  Starting at your feet, consciously relax each part of your body, letting all your tension go as you breathe.  Stay here as long as you can.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.