Walnuts- 'The World's most healthiest food'

What makes Walnuts healthy?

Walnuts are great source of omega 3 fatty acid and are naturally sodium, cholesterol and gluten free. Global studies show that eating handful of walnuts daily may reduce the risk of chronic illness such as cardiovascular disease, high blood pressure, diabetes, cancer, asthma and arthritis.

The best part about Walnuts is that not only nutritious but also very tasty. So grab a handful as a snack, or include them in your meals to enhance crunch, nutrition and flavor.

* Walnuts may be considered the king of nuts for health benefits, with a combination of more healthful and higher quality antioxidants, U.S. researchers say.

* "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts."

* "A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don't eat a lot of them. Everybody should eat more walnuts as part of a healthy diet."

* Nutrients in Walnuts 0.25 cup (25.00 grams) -  omega-3 fats94.5%,  manganese42.5%,  copper20%,  Calories (163) 9%


* The reason they are so good for your brain health is the high concentration of omega-3 fatty acids. Your brain consists of more than 60% structural fat, and for the brain cells to function properly, omega-3 fats need to be a primary component. The American diet is almost devoid of all omega-3s, with researchers finding that about two-thirds of Americans are deficient in omega-3 fatty acids.

* A study has shown that children with a lower concentration of omega-3 fatty acids have a higher risk of being hyperactive, having learning disorders, and displaying behavioral problems.

So,include this 'Brain food' everyday in your diet. 

5 mins coffee mug chocolate cake (easy and quick recipe)

Ingredients:

4 tablespoons - all purpose flour/ maida
4 tablespoons - sugar
2 tablespoons - coco powder
3 tablespoons -  milk     
2 tablespoons - vegetable oil
2 tablespoons - butter
1 - egg
1 teaspoon - vanilla essence
2 teaspoons - coco chips (optional)

Method :

Whisk all the ingredients together and pour into coffee mug (don't fill the coffee mug with the cake mixture completely, leave some gap for the cake to raise up). Cook for 3-4 mins(in high) in microwave.
If you want, you can decorate the cake with what ever you like.

Caramel Custard

Steps:

1. Take a pan. Add sugar and very little water to it . When you get the perfect caramel consistency, switch off the flame.

2. Pour the caramel in another pan and spread it.

3. Take 3 eggs, 50 grams of sugar, few drops of vanilla essence and whisk them all together.After whisking, add 500 ml of milk.

4. Strain the mixture using a strainer and pour the mixture into the caramel pan.

5. Double boil(see the picture below) in low flame for few minutes until it is done.

For double boiling, add sufficient amount of water to the bottom vessel and on top of it keep the vessel which contains food.

THE BEST REMEDIES FOR FLU, COUGH, FEVER AND BODY PAIN.

RELY ON GARLIC TO FEND OFF COLD

Raw garlic is one of the most essential natural remedies to fend off these common aliments. Follow these tips to extract the best benefits from this wonder of nature:

* After breakfast, swallow a small clove of garlic. Do not chew. the juice, once out in the mouth, will result in a strong and unpleasant smell that will stay for sometime. Having a garlic daily during winter improves your immunity.

* Chop some cloves and sprinkle it in your food. This boosts your digestion and helps you fight stomach aliments.

* Heat some mustard oil and put a few cloves of garlic in it and boil. Rub the oil on the chest and under your feet when you have heavy cough or cold. It cures the cold overnight and relieves you from congestion due to cough.

* Chop a clove and swallow it with a glass of orange juice just before retiring to bed. Your body ache will be gone over night. 

* A cup of garlic broth help you in curing sore throat and it is easy to make. Crush 4 or 5 cloves of garlic. In a bowl, boil a cupful of water. Add the crushed cloves to the boiling water and cook on low flame for 15 minutes. Strain the liquid and sip it. This warmth of the liquid will relax your sore throat and antibacterial properties of garlic will help combat the infection.

* Cure for fever (grandma's secret) : toss a few chopped cloves of garlic in your favorite soup just a minute before take it off from gas. Remember heat reduces the effectiveness of raw garlic. So consume it immediately. 

Easy home made rasagullas

Ingredients:

4 cups milk
11/2 cups sugar
2 tablespoon lemon juice

Method:

1. Boil the milk for 6-7 mins
2. Add the lemon juice to the boiling milk and stir occasionally. You can see the milk and water separating. At this point switch off the flame.
3. Using a clean Cotten cloth filter the panner separated from milk. Drain the water completely.
4. Using your hands smash the panner nicely and make small size rasagullas.
5. Add 4 1/2 cups of water and 1 1/2 cups of sugar for syrup. Sugar syrup doesn't have to be very thick.
6. When the syrup is done add the rasagullas to the syrup. Do not switch off the flame. Leave the rasagullas in the syrup for 7-8mins  in medium flame.
7. Refrigerate the rasagullas for 1 hr and serve cold. 

Best pancake recipe

Say good bye to the ready made pan cake mixes! Once you taste this home made recipe, you will definitely agree they are better than the ready made pan cakes.

Ingredients:

1. 1 1/2 cups all-purpose flour

2. 2 tablespoons sugar

3. 2 teaspoons baking powder

4. 1/2 teaspoon baking soda

5. 1/2 teaspoon salt

6. 1 1/4-1 1/2 cups milk

7. 2 eggs

8. 1 teaspoon vanilla (optional)

9. 2 tablespoons vegetable oil

Method:

1. In a bowl, mix together all the dry ingredients.

2. Make a well in the centre and pour in the milk.

3.Start with 1 1/4 cups milk, adding up to another 1/4 cup if necessary, as you mix it with the flour.

4. Add the two eggs, vanilla and oil to the mixture and whisk nicely without any lumps. 

5. Heat a frying pan (if it is not non-stick, you will need to melt a bit of butter or oil in it) and when hot, pour in some pancake mix.

6. When the pancake starts to bubble on top and is golden brown on the cooked side, turn it and continue cooking until both sides are golden brown.
7. Repeat this process for remaining batter.Maintain in medium flame.

8. Serve hot with maple syrup or honey and butter. 

Kandarappam - traditional indian-chettinadu sweet

Kandarappam is a traditional sweet from the south India's famous chettinadu cuisine. It is prepared for all important festivals and  poojas. It is a healthy and tasty snack.

Ingredients:

1. Raw rice - 1 cup

2. Par boiled rice( idly rice) - 1 cup

3. Urad dhal - 1/4 cup

4. Peeled broken green gram/moong dhal - 1 tablespoon

5. Toor dhal - 1 table spoon

6. Channa dhal/bengal gram - 1 table spoon 

7. Pinch of salt

8. Jaggery - 1 1/2 cup

9. Grated coconut - 1/2 cup

10. Elachi/cardamom - 5-6

11. Oil for frying 

Procedure:

1. Soak the rice and dhal for 2 hours.

2. Grind everything except grated coconut, jaggery and elachi for 10 mins.

3. Finally add the jaggery, grated coconut and cardamom to the batter. Batter should be in dosa or pan cake consistency.

4. Take a frying wok and add required amount of oil for deep frying the appam.

5. When the oil gets heated (not smoking hot), immediately reduce the flame and maintain in low - medium flame. Take a ladle of batter and pour slowly into the oil. Wait for few seconds. When appam raises turn it other side and cook for few seconds.Appam will not take much time to cook. When appam turns light brown, remove it from the oil. 

6. Now serve hot. It is very tasty when it is hot. 

How to care for chemically and heat damaged hair?

1. Wash your hair with good moisturizing shampoo made for whatever hair type you have.Also, use a leave in conditioner and rinse thoroughly.

2. Towel dry your hair and make sure to pat it. Always let your hair dry naturally.

3. Wash your hair only once or twice a week, any more will dry your hair out.

4. Give your scalp a nice massage and hot oil treatments once in 2 weeks. Gentle massage is always good for your hair otherwise, you will damage your sensitive skin or pull out your hair.

5. Moisturize your hair and scalp with these popular oils like almond oil, olive oil, jojoba oil, castor oil, coconut oil, etc to promote your hair growth.

6. Brush and comb your hair daily. Workout tangles gently using your fingers and don't over work the hair.

7. Opt for boar or wide bristle hair brush, they don't tear and stretch your scalp and hair .

8. One way to achieve a healthy scalp is by brushing your scalp itself. It loosens the dead cells and dirt and promotes blood circulation. If your scalp is dry and if you see any white flakes on your hair, it is not dandruff all the time. It is just really dry skin.At this situation, you can try using all the popular hair oils stated above for your scalp and give a nice massage and let it sit for 30 mins.After 30 mins wash your hair.Use leave in conditioner. Don't comb your hair when it is wet because your wet hair will be fragile. 

9. Get your ends trimmed every 8-12 weeks to get rid of split ends and dead hairs. 

10. Never ever grease your scalp because it clogs up your pore and lead to breakage and damage. Your ends are the oldest hair so treat it with good protein conditioners.

11. It is good to sleep on a satin pillow always.Cotton and fleece pillow covers will pull your hair out and cause breakage.

12. Good hair starts from within so eat healthy and drink 2 to 3 liters of water every day to keep your hair moisturized. 
  

How does flat iron, curl iron and hair dryer damage your hair?

Flat iron, blow dry and curl iron can make your hair look great, but if you do not know how to use it properly or have the wrong ones, you might damage your hair. Always study the guide lines or seek professional help before you do it yourself. 

Must have features in  flat iron, curl iron and hair dryer:

-> Look for these basic features:

- different heat settings(cheaper ones have only one setting),
- check if your tool display the temperature,
- look for automatic shut off feature,
- buy a professional blow dryer(choose dryers with a nozzle attachment),
- remember these important features before buying a hair dryer that will keep your hair healthy:
1. cold blast technology
2. multiple heat settings
3. ceramic heating elements 
- look for high quality plate material. The best quality material for flat iron are tourmaline and ceramic.

-> Know your hair:

- Consider the thickness of your hair,when ever you select a heat setting on your dryer or flat iron or curl iron.For finer hair use low temperature and for thicker hair use medium to high temperature.

-> Protect your hair:

- There are lots of products that helps to protect your hair from heat of dryers, curling irons or flat irons. Many of them use silicone as a protective coating for your hair.

Why silicone?
The silicone bars protect the hair as it passes through the iron by lifting the hair off the plate, preventing it from being pressed too hard and avoiding serious damage to the cuticle. They also help to retain the moisture and essential fatty acids that are normally burned off during flat ironing, leaving the hair soft and shiny.

- Both irons are worse than blow dryers when it comes to causing damage.
- When you use flat or curling iron, you should probably not use it for more than 3 to 4 seconds per section.

- > Seek professional advice:

- Ask your professional hair stylist to style your hair. They might show you the easy ways or newer techniques. 

How to repair damaged hair:

If your hair looks dull, shows split ends, feels rougher, it's probably damaged.

1. Try home treatments: 

- Use products with oil and moisturizer that are designed to repair heat damaged hair.
- if your hair is chemically treated and damaged use products with protein to make your hair look good.

2. Get professional help:

- If your home remedies do not work, get help from professionals.
- Try salon repair treatments to strengthen your hair and to get back the natural looking hair.
- If an inch on your end is damaged , it may take at-least 2 months to get your hair back to normal.

About back pain and remedies

Back pain is a very common problem and it can affect people of any age. It is more common among adults aged between 35 and 55 years. Back pain is associated with the way our bones, muscles and ligaments in our back works together.

Pain in the lower back may be linked to the bony lumber spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdomen and pelvic internal organs and the skin around the lumber area.
Pain in the upper back may be due to disorders of the aorta, tumors in the chest and spine inflammation.  


The following factors are associated to higher risk of developing lower back pain :

1. Mentally stress job
2. Pregnancy
3. A sedentary life style
4. Age
5. Anxiety
6. Depression 
7. Gender - back pain is more common among females than males
8. Obesity
9. Smoking
10. Strenuous physical exercise (when it is not done properly)
11. Strenuous physical work.

If any of the following symptoms accompanies a back pain you should see your doctor immediately :

1. Elevated body temperature(fever)
2. Pain down the legs
3. Weight loss
4. Inflammation on the back
5. Persistent back pain(lying down or rest does not help)
6. Numbness around genitals, anus and around the buttocks.
7. Pain reaches below the knees
8. Urinary incontinence
9. Fecal incontinence
10. Difficulty in urination    
11. A recent injury, trauma to your back.

EASY WAYS TO GET RID OF BACK PAIN :

1. Stretching :

- stretching is vital for preventing back pain and staying flexible. It helps in recovering from back injuries.
- Always stretch before exercise or other strenuous physical activity and also before bed.

2. Quit smoking : smoking cuts blood flow to the lower spine and causes the spinal discs to degenerate. Smoking doesn't just damage your lungs, it can also impair your back.

3. Keep a healthy diet : eat healthy diet(fresh fruits and vegetables) and low on processed foods to avoid excessive weight. Staying fit is one of the best remedy for back pain.

4.Exercise : regular exercise is the best remedy for back pain. It is always best to consult your physician for a list of low impact exercises suitable for your age as well as the type of pain you have.

Here are few moves/ poses that can help you to get rid of back pain gradually:

 5. Sleep well : 

- Always sleep on firm surface for back pain relief rather than soft mattresses that push your back out of alignment. Poor posture can lead to back pain or other health issues.
- While sitting in the chair, you must keep your back straight. Take periodic walk around the office will help relieve stress. If you need to sit for long time, rest your feet on a low stool or on a foot rest.

Dry Skin - Symptoms, Reasons and Home remedies.

      Reasons and symptoms:

Dry skin is a common skin condition indicated by a lack of appropriate amount of water in the most superficial layer of the skin, the epidermis.

- For elderly people the skin tends to produce less amount of natural oils and lubricants.

- Dry skin affects both male and female equally. The most affected areas due to dryness are arms, hands and particularly lower legs.

- Dryness of the skin is affected by the amount of water vapor in the surrounding air, the humidity.

- Dry skin is also known as Xeroderma.

- Symptoms : Discomfort from skin tightness and itching. In addition, external factors like weather can affect the severity of skin dryness.

- People who frequently wash their hands and sanitize may experience dry skin more often.

- Dry skin may also be a side effect of some medications.

- Dry skin may cause a fine dry powder like appearance of the skin.

- Untreated, dry skin may become irritated and result in a red rash (Xerodermatitis), eczema, secondary bacterial infections, cellulitis and skin discoloration.

- Fortunately, dry skin is usually milk and can be easily remedied.

Best home remedies to treat dry skin:

One of the most annoying thing in winter is dry skin.Here are the few best home remedies that gives you real treatment for your dry skin.

1. Olive oil - Before taking bath apply olive oil in your body and give a nice massage. Let it stand for few minutes( 5 mins) before rinsing. Repeat this for 2 to 3 times a weak for best result. 
You can even apply coconut oil or almond oil instead. 

2. Natural scrub for dry skin - Take milk (5 tbsp) and crushed almond (2 tbsp) mix them together. Scrub your face and body using this natural scrub.

3. Luxurious body scrub for dry skin - 1 tbsp of olive oil and coconut oil, 2 tbsp lemon juice, 4 tbsp of sugar and 2 tbsp of honey. This scrub will make your skin moisturized, fresh and soft. Use this scrub at least 1 or 2 times a weak.

4. Natural face packs for dry skin: 

-Take 1/2 banana, 1 tbsp honey and 2 tbsp yogurt/curd. Blend them nicely and apply it on your face for 15-20 mins. This makes your skin soft, bright and moisturized.  

- Take 1/2 carrot and 2 tbsp of honey. Grind them together and apply it on your face. Let the pack be on your face for 20 mins. Wash your face with cold water. This helps smooths your skin and helps to prevent wrinkles. 

- Take 1/2 avocado, 1 egg white and 1 tbsp honey. Beat them together and apply it on your face for 20 mins and wash your face with cold water. 

- Mix 1 tbsp of oatmeal and 5 tbsp of milk together. Apply it on your face for 15 mins and wash it with cold water.

5. Simple remedy is to drink plenty of water and add fresh fruits in your diet. Keep your skin hydrated.

6. Wash your skin with soap-less cleanser when you shower.

7. For dry skin, hot water is not a good idea for shower. The problem in hot shower is, it takes out the natural oils from your skin.

8. Always moisturizer your body after shower.

FOLLOW THESE SIMPLE IDEAS AND SAY BYE BYE TO DRY SKIN.  

Cheese and olive cocktail samosa

Ingredients:

1. Cheese - 300 gm
2. Olives - 250 gm
3. Maida flour - 500 gm
4. Butter - 250 gm
5. Ajwain/ Carom seeds/ omam -2 gm
6. Jalepeno or White pepper powder - 2 gm 
7. Baking soda - 1 pinch
8. Oil for frying

Method:

1. Mix together maida and butter. Add ajwain and a pinch of baking powder. Keep aside to rest. Dice the cheese into small cubes and the olives as well, to the same size as cheese. Toss together with pepper or jalapeno finely chopped.

2. Make small puri shapes, cut into half ( the size of a crescent) and make small packets (cups) filled with one tablespoon of cheese mixture. Join the ends and moisten with a drop of water at the edge.

3. Cool for a while. Fry on low flame in very warm oil slowly until golden brown. serve hot with mint chutney. 

EASY-TO-COOK RECIPE - Spicy corn panner tikka with dates chutney

Ingredients for tikka:

1. American corn - 250 gm
2. Panner - 250 gm
3. Green chilli - 3 nos
4. Coriander leaves - 10 gm
5. Mint leaves - 10 gm
6. Refined oil for frying 
7. Chilli powder - 5 gm 
8. Cumin seeds whole - 5 gm
9. Chat masala - 1 tbsp
10. Coriander powder - 5 gms
11. Corn flour powder, to dust the tikkas
12. Salt, to taste

Ingredients for chutney:

1. Dates - 100 gm
2. Jaggery - 100 gm
3. Tamarind - 100 gm
4. Chat masala - 1tbsp
5. Chilli powder - 1 tbsp
6. Salt to taste

Method:

1. For tikka: Boil corn and strain. Make a paste in a blender. Grate panner and mix with corn paste. Chop chillies, mint leaves and coriander and add to the mixture. Add other seasonings to the mixture . Make small dumplings and flatten. Dust with corn flour powder. In a tawa, shallow fry until goldern brown.

2. For chutney: Boil dates, jaggery and tamarind in 500 ml water, wait until it becomes a paste. Add chilli powder, chaat masala and salt.

You can eat this with any chutney you like.

Facts, Symptoms, Triggers and Home remedies for Sinus infections.

Facts about sinus infections:

1. Sinus infections are caused by infections from Pathogenic microorganism (virus, bacteria or fungus), which grows within a sinus and causes intermittent blockage of the sinus ostium.

2. Most of the people do not transmit sinus infections and most of the doctors agree that except for rare causes, sinus infections are not contagious.

3. Sinus is inflammation of the air cavities within the passage of the nose.

4. Sinusitis may be classified is several ways such as acute, sub acute, chronic, infected and non-infectious sinusitis.

5. Bacterial infection of sinuses is suspected when facial pain, pus-like nasal discharge, and symptoms that persists for longer than a week and are not responding to over-the-counter nasal medications.

6. Bacterial sinusitis is usually treated with antibiotic therapy.

7. Early treatment may prevent secondary bacterial infections.

8. Complications of sinus infection that may develop are meningitis and orbital cellulitis.

9. There are no fungal vaccines available to prevent fungal sinus infections.

Signs and symptoms of sinus.

1. Common signs and symptoms of sinus are head ace, pressure or pain, facial tenderness and fever. Some patients may have acute sinus infection.Other common symptoms are:

- Cloudy, discolored nasal drainage,
- A feeling of nasal stuffiness,
- Sore throat, and
- Cough

Some people notice an increased head ace when they lean forward because of the additional pressure placed on the sinuses. Others may experience tooth or ear pain, fatigue or bad breath. Nasal drainage is usually clear or whitish-colored in people with noninfectious sinusitis.

Common triggers :

1. Exposure to pollen from trees and grasses. This triggers fever or seasonal allergies. Symptoms include running nose, sneezing, itches and watery eyes.

2. If your pet is causing allergies, make your bedroom pet free zone, avoid carpets and wash your animal regularly.

3. Dust mites are microscopic organisms that live in house dust. To prevent dust mites wash your pillows, bed-sheets and quilts weekly in hot water and keep your house-free of dust collecting items.

4. Food- Milk, Shell fish, nuts and wheat are among the most common foods that causes allergies.

5. Fragrance found in products like scented candles, perfumes, laundry detergent and cosmetics can trigger allergy.

Nasal allergy relief :

- Clean the air with HEPA filters.

- Electronic air cleanses. 

- Neti pot - cleans your nasal passage.

- Over-the-counter medications.

- Choose pillows and comforters filled with synthetic hypo allergenic material instead of mite- friendly materials.

- Use work gloves for outside and use non latex gloves when working with household cleaners.

- Use a HEPA vacuum once a week and keep your home away from allergies.

- Steam clean allergens away.

- Buy washable toys.

Easy home remedies:

1. Steam inhalation therapy - take a bowl of hot water and add few drops of eucalyptus oil or 2-3 tbsp of turmeric powder and inhale the steam with the head covered by a towel. This is an effective home remedy.

2. Drink hot ginger tea.

3. Eating 1-2 cloves of garlic everyday will reduce the sinus infection gradually.

4. Increase your fluid intake.


5. Drinking carrot juice on a daily basis for a period of time at-least a month can help in treating sinus infection.

6. Take 2 tbsp of apple cider vinegar and mix it with honey and warm water and drink it.

7. Boil ginger root and let it simmer for few minutes. Dip the wash cloth in the ginger root water and cover your face for sometime. This will give quick relief from sinus infection.

Home remedy to get beautiful feet

Pedicure at home.

  Ingredients:

1. Lemon juice 1/2 cup

2. Cinnamon powder 3 tbsp

3. Almond oil or coconut oil 2 tbsp

4. Any tooth paste

5. Mild liquid soap

6. Milk 250 ml

7. Water

Method:

1. Add milk, lemon juice, cinnamon powder, liquid soap, almond oil and some water(don't add too water) in a tub.

2. Mix everything well and soak your feet in the mixture for 15 - 20 mins.

3. Scrub your feet nicely with the mixture.

4. Scrub your nails using a toothbrush and whitening toothpaste.

5. Rinse your feet with water.

6. Finally put on a couple of clear top coats.

After a few weeks of repeating the same procedure your skin will be silky smooth. 

 HAPPY FEET!!

Beauty tips- dark rough elbows and knees

Natural remedy for dark rough elbows and knees

Ingredients:

1. Lemon slices
2. Brown sugar/ white sugar

Method:

- Take a lemon slice and sprinkle some brown/ white sugar on the top.
- Massage nicely in the elbows and knees till the sugar melts completely.
- Wash it with warm water.
- After washing, massage with coconut oil/ almond oil/ olive oil.

You can do this to your elbows and knees everyday at home. You can see the difference yourself.

Simple Home Remedies for Hair fall

Hair loss is always a problem for both men and women of all age groups. Women worry too much about their hair fall than men because they are more beauty cautious. Lets see what are the major causes for hair fall, how to prevent them and what are the simple treatments for hair loss. 

CAUSES:

1. Lack of nutrition
2. Stress
3. Hormonal imbalance
4. Post-pregnancy
5. Lack of sleep
6. Medication
7. Pollution
8. Smoking
9. Using chemical products to your hair, etc.

What to eat to prevent hair loss:

1. Vitamin C aids in absorption of iron in your body and it is also an anti-oxidant. Vitamin C rich foods are blackcurrants, blueberries, kiwi, guava, broccoli, oranges, papaya, strawberries and sweet potato. Vitamin C  helps in the production of collagen that strengthens the capillaries that supply the hair shafts.

2. Regular consumption fish or fish oil supplement everyday( Omega 3 fatty acid, protein and vitamin A and vitamin D) keeps your scalp and hair hydrated.

3. Eat iron rich foods like Red meat, fish, lentils, broccoli, spinach and other green leafy vegetables.Lack of iron leads to anemia and affect the nutrient supply to the follicle, affecting the hair growth cycle. This will result in hair loss. 

4. Vitamin A rich foods are carrots, fish, cheese, sweet potato, peppers, mango, papaya, oranges and green vegetables, etc. Vitamin A helps to nourish your hair.

5. Include Eggs daily in your diet because it has lots of essential nutrients such as proteins, Vitamin B12, iron, zinc, omega 6 fatty acids and biotin(lack of biotin can make your hair brittle) .

6. Walnuts and walnut oil- is a great source of omega 6 fatty acid, B Vitamins (B1, B6, B9) zinc, iron and also rich in protein.

7. Include curd(low fat) in your routine. Curd is high in hair-friendly proteins, Vitamin B5 and Vitamin D. 

- HAVING AN OVERALL BALANCED DIET KEEPS YOUR HAIR HEALTHY AND SHINY.  

Simple treatments:

1. Apply warm coconut oil into your hair and scalp. Massage in circular motions(to increase the blood circulation and to relax). Dip the bath towel into the hot water and squeeze out the water completely. Now wrap the towel around your head and leave it for few minutes. Repeat this procedure for 4 to 5 times and rinse your hair with shampoo.

2.  Take 1 egg, 2 tbsp of coconut oil and almond oil, 2 tbsp of curd and add few drops of lemon(if you have oily hair) whisk altogether and apply it on your hair and leave it for 20-30 mins. Shampoo and condition your hair as you do normally.
       

Facts about Sun Exposure

Sun exposure causes most changes in the skin, the sun's ultraviolet (UV) rays damages the fiber in the skin called Elastin. When these fiber break down, the skin begins to sag, stretch and lose its ability to go back to its normal place after stretching.

The real bad news about sun exposure is, it increases the risk of skin cancer. If You have any following symptoms, See your doctor immediately:

- A mole that is changing it color or shape, getting bigger, itching or bleeding.
- A pink or red lump (mostly on your head, hands or shoulders) that forms a non-healing scab or ulcer.

Who is at highest risk?

There are 2 main group of people who are particularly at high risk of skin cancer.
1. People with skin that tends to burn easily
2. Those who spend lot of their time in the sun over a life time.

People who have RED or BLONDE HAIR, BLUE or GREEN EYES and FRECKLES have higher risk of 'MELANOMA'.

You are at higher risk of 'NON-MELANOMA' skin cancer if you have a long-term job that keeps you out in all weathers.

MELANOMA- is aggressive and deadly.
NON-MELANOMA- is a type of skin cancer that is not melanoma ans less aggressive.

HOW TO PROTECT YOURSELF FROM CANCER?

1. Use a high sun protection factor(SPF)- atleast 15.
2. Stay out from sun between 10 A.M - 4 P.M.
3. Don't apply very little sun screen cream! If you apply thin layer, the SPF will be much lesser than the label suggests.
4. Re-apply the sun screen cream/lotion every couple of hours and after swimming.
5. Protect your children and youngsters! About 50% of your life time sun exposure is likely to happen before 20 years.
6. Wear UV-blocking sunglasses.
7. Avoid tanning and UV tanning booths

If you notice any change in your skin and if you think it might be a cancer, don't delay to consult your doctor. Most skin cancers can be completely cured but only if it is treated early. 

IMPORTANCE OF SUN-EXPOSURE:

1. We do need some sun exposure and it give Vitamin D, which protects us from osteoporosis (Thinning of the bones).
2. 15 to 20 mins a day during summer season is enough and its gives you Vitamin D to last all year.
3. The best time for sun exposure is from 8 A.M - 10 A.M in the morning and after 4 P.M in the evening.
4. Sunshine Vitamins helps to maintain high level of immunity, neurological functions and protect against psychological disorders. 

Tomato Sauce VS Mustard Sauce

*Tomato sauce*

Facts:

1. 1 tbsp = 15 calories

2. Tomato ketchup is one of the most versatile condiments worldwide and is used as an accompaniment with number of food items like fries,sandwiches, burgers and even on the side of steaks with veggies.

3. The sauce is packed with tomatoes, which are high in antioxidants that have been scientifically proven to protect against various types of cancers.

4. The unique flavonoid lycopene prevents skin damage from UV rays, and Zea-Xanthin, another flavonoid compound, protects the eyes from harmful ultra-violet rays.

5. Tomatoes are also a rich source of Vitamins A and C.

*Mustard sauce*

Facts:

1. 1 tbsp = 37 calories

2. The mustard seed is itself an excellent source of essential B-complex vitamins, which help regulates metabolism, enzyme synthesis and nervous system function. 

3. The vitamin B3 helps lower cholesterol. Mustard sauce is source of calcium, copper and iron.

4. American yellow mustard is pungent and is best used in dishes like hot dog or potato salad, the more mild Dijon mustard is ideal for delicate fish and salads, coarse wholegrain mustard is best to marinades and gravy 
for lamb or chicken dishes, and spicy English mustard compliments sausages.    

Nutritionist's pick

-" Anything that is commercially made, processed and uses additives or preservatives is never good for you". 

- When both tomato sauce and mustard sauce are user in small amounts, they offer neither nutritive value in that amount, nor pose a health threat. 

- TOMATO SAUCE is healthier, simply because it has vitamin C and other nutrients. 

Simple Amla/ Gooseberry Raita

Ingredients:

* 3 Amlas
* 2 Green chillies
* 1 small cup of grated coconut 
* 1 Cup curd, beaten.
* Salt to taste

For Seasoning:

* 1 tsp cooking oil
* 1/2 tsp mustard seeds
* 1 red chilli
* A pinch of asafoetida
* A few curry leaves & coriander chopped finely.

Method:

1. Boil amlas till they are soft. Allow them to cool and de-seed them.

2. Grind the de-seeded amla with green chillies and grated coconut.

3. Add beaten curd and salt. Mix it well. 

4. Prepare seasoning by heating oil in a pan and adding all the other ingredients. 

5. Add the seasoning to the curd mix. Serve cold

Goodness of Amla: 

1. It is packed with vitamin C, amla increases immunity and guards against common cold and nausea.

2. Several studies on cancer have indicated that amla slows down tumor growth.

3. Weight-watchers should love amla, as it helps burn fat, and, when mixed with turmeric can even help lower blood sugar. 

Herbs for Dry skin

DRY SKIN IS A SIGN THAT YOUR SKIN IS THIRSTY AND NEEDS GOOD NOURISHMENT.

1.Almond oil hydrates and soothes the skin.It helps restore moisture and relieves irritation, inflammation, and itching caused by dryness.

2.Cocoa butter is used in various body lotions and lip balms. cocoa butter's velvety texture and moisturizing properties have made it a popular ingredient. Rich in antioxidants, it soothes cracked and dry skin. 

3.Sunflower oil is rich in vitamins A,C,D and E and helps repair damaged skin and retain moisture.

4.Wheat Germ oil softens and rejuvenates the skin. Rich in antioxidants, it helps soothe irritation, relieves itching and promotes new cell growth.

5.Neem oil relieves dry skin and soothes itching, redness and irritation. It also helps prevent wrinkles and moisturizes dry skin.

6.Aloe vera is a natural UV inhibitor. It hydrates, softens and helps retain the skin's natural moisture.

7.Cucumber cools, refreshes and help maintain skin's moisture. It has healing and soothing properties which will help heal damaged skin.

8.Pumpkin seed oil is great for your skin as it contains fatty acids, Zinc, Vitamin E and Beta-carotene. The oil helps retain moisture and effectively hydrates dry skin.

9.Shea Butter improves skin elasticity and maintains the skin;s moisture balance and effectively moisturizes sensitive skin.

10. Grape seed oil possesses astringent properties, helping tighten and tone skin. Its ability to lock in moisture makes Grape seed oil extremely useful and effective as a skin moisturizer.

SUKHIYAN (Diwali Special sweet)

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: Four

Ingredients:

* 200 g whole green gram (moong dal), Don't over cook the gram

* Salt to taste

* 2 cups of water 

* 2 tsp ghee

* 200 g jaggery

* 200 g coconut, grated

* 1/2 tsp cardamom powder

* 200 g flour

* Water as required

* Oil to deep fry

Methods:

1. Pressure cook the green gram with a pinch of salt and water. When done, drain water and set aside.

2. In a heavy-bottom pan, heat ghee and add jaggery. When jaggery has almost melted, add coconut, cardamom powder and cooked green gram. Saute until mixture comes together and then remove from heat.

3. Once cool, make lemon sized roundels of the mixture and set aside

.

4. Mix flour with a pinch of salt and enough water to make a medium thick batter. Dip each roundels in the batter and deep-fry in hot oil until golden crisp. Serve hot.

ALOO TIKKI (Spiced potato cutlets)

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: Four

Ingredients:

- 30 ml oil + extra for frying
- 4 tsp cumin seeds
- A pinch of asafoetida
- 100 g green peas, chopped fine
- 2 tsp chopped ginger
- 4 green chillies, chopped fine
- 3/4 cumin powder 
- 4 tsp chaat masala powder
- Salt to taste
- 400 g potatoes, boiled, peeled and grated
- 20 g coriander leaves, chopped finely
- 100 g corn flour
  
Method:

1. FOR STUFFING- Heat 30 ml oil in a pan and ADD 2 tbs cumin seeds.When they splutter, add asafoetida, green peas, ginger and green chillies, and saute until peas are crispy. Add cumin and chaat masala powders and salt. set aside.

2. TO MAKE TIKKI- Mix grated potato with remaining cumin seeds, salt, coriander leaves and corn flour. Take a portion of Tikki mixture and make a medium size ball out of it.Stuff some stuffing inside the ball and gently flatten the Tikkis into a round shape.

3. Deep-fry tikkis in hot oil  till golden brown. Serve hot.