Ayurveda- Art of living healthy

It’s really an interesting topic and I am sure you will be amazed to know about it. Have you ever heard that you going to heal by eating food not by taking medicine because this an ancient science which, believes in healing bodies with eating right and eating according to body type. So lets understand first Ayurveda and then we will talk about more…

Ayurveda
Ayurveda is an ancient system of natural healing that has its origins in the Vedic culture of India. More than a mere system of treating illness, Ayurveda is a science of life (Ayur = life,Veda = science or knowledge). It offers a body of wisdom designed to help people stay vital while realizing their full human potential. Providing guidelines on ideal daily and seasonal routines, diet, behavior and the proper use of our senses, Ayurveda reminds us that health is the balanced and dynamic integration between our environment, body, mind, and spirit.
Recognizing that human beings are part of nature, Ayurveda describes three fundamental energies that govern our inner and outer environments: movement, transformation, and structure.

How Ayurveda is different from regular modern medicine?
• In Ayurveda, every individual is unique and there is no diet or lifestyle, routine that works for everyone.
• Prevention is key. Ayurveda focuses on providing specific advice and guidance on how to maintain physical and emotional health by eating and living right.
• Food and lifestyle routines are considered the most important medicine. If you come to an Ayurvedic doctor with a complaint, you are more likely to leave with a recipe than with a prescription for pills.

How does Ayurveda work?
The ancient practice of Ayurveda believes we’re made up of three different ‘body types’ that correspond to our physical and personality traits, known as doshas. These are: vata, pitta and Kapha, each of which represents two of the five universal elements (a combination of ether, air, fire, water, earth). Ayurvedic philosophies believe we each contain varying proportions of each Dosha, generally one or two in dominance. Our naturally dominant Dosha does not signify imbalance, but rather how – or who – we are in our most healthy, balanced state.

Mind-body health and harmony may be challenged when any of the doshas become aggravated or imbalanced. Identifying your predominant dosha and potential imbalances, which an Ayurvedic practitioner can assist with, is the secret to keeping your mind-body balance in check. Below are Dosha types and their characteristics for each mind/body type:

1. Vata (Wind) Dosha – It’s an energy that controls bodily functions associated with motion, including blood circulation, breathing, blinking, and heartbeat.
• In balance: There is creativity and vitality.
• Out of balance: Can produce fear and anxiety.

Characteristics for Vata predominant types:
➢ Creative, quick to learn and grasp new knowledge but also quickly to forget.
➢ Light Built, Tall and a fast-walker;
➢ Tendency toward cold hands and feet, discomfort in cold climates;
➢ Excitable, lively, fun personality;
➢ Changeable moods;
➢ Irregular daily routine;
➢ High energy in short bursts;
➢ Tendency to tire easily and to overexert;
➢ Full of joy and enthusiasm when in balance;
➢ Responds to stress with fear, worry, and anxiety, especially when out of balance; Tendency to act on impulse;
➢ Often have racing, disjointed thoughts;
➢ Generally have dry skin and dry hair and don’t perspire much.

2. Pitta (Fire) Dosha – It’s an energy that controls the body’s metabolic systems, including digestion, absorption, nutrition, and body’s temperature.
• In balance: Leads to contentment and intelligence.
• Out of balance: Can cause ulcers and anger.

Characteristics for Pitta Predominant Types:
➢ Medium physique, strong, well-built;
➢ Sharp mind, good concentration powers;
➢ Orderly, focused; Assertive, self-confident, and entrepreneurial at their best;
➢ Aggressive, demanding, pushy when out of balance;
➢ Competitive, enjoy challenges; Passionate and romantic;
➢ Strong digestion, strong appetite, get irritated if they have to miss or wait for a meal;
➢ When under stress, Pittas become irritated and angry;
➢ Skin fair or reddish, often with freckles;
➢ sunburns easily; Uncomfortable in sun or hot weather, heat makes them very tired;
➢ Perspire a lot; Good public speakers; Generally good management and leadership ability, but can become authoritarian;
➢ Subject to temper tantrums, impatience, and anger;
➢ Typical physical problems include rashes or inflammations of the skin, acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia, dry or burning eyes.

3. Kapha (Earth) Dosha – It’s an energy that controls growth in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system.
• In balance: Expressed as love and forgiveness.
• Out of balance: Can lead to insecurity and envy.

Characteristics for Kapha Predominant Types:
➢ Easygoing, relaxed, slow-paced; Affectionate and loving;
➢ Forgiving, compassionate, nonjudgmental nature;
➢ Stable and reliable, faithful;
➢ Physically strong and with a sturdy, heavier build;
➢ Have the most energy of all constitutions, but it is steady and enduring;
➢ Slow speech, reflecting a deliberate thought process;
➢ Slower to learn, but outstanding long-term memory;
➢ Soft hair and skin, tendency to have large “soft” eyes and a low, soft voice;
➢ Tend toward being overweight, may also suffer from sluggish digestion;
➢ Prone to depression;
➢ More self-sufficient; Gentle, and essentially undemanding approach to life;
➢ Excellent health, good immune system;
➢ Very calm, strive to maintain harmony and peace in their surroundings;
➢ Not easily upset and can be a point of stability for others;
➢ Tend to be possessive and hold on to things. Don’t like cold, damp weather;
➢ Physical problems include colds and congestion, sinus headaches, respiratory problems including asthma, allergies, and atherosclerosis (hardening of the arteries).

How to determine Dosha type?
Most books and websites on Ayurveda will offer questionnaires that can be used to determine your mind/body constitution. Most questionnaires are very similar and will provide similar results. Please keep in mind that shorter questionnaires will give a more generalized and approximate result. Also, your body changes with age, seasons, and life situations so the results will change as well. Taking a few different questionnaires will give you a more definite result for your Dosha type.
Once you know your type then you should try to follow the diet and lifestyle routine that fits your mind/body constitution; For example, if you are predominantly Vata, you should include more cooked, warm foods, stay away from icy drinks, and add more warming spices like cinnamon, cloves, and ginger to your food. This will prevent any digestion issues that Vata types tend to get, as well, as anxiety, dry skin, or insomnia. Here are some general guidelines for each type:

General Health Tips for Vata Types:
1. Maintain regular habits, try to eat and sleep at the same time every night.
2. Get enough rest and choose foods that are warm, cooked, nourishing, and easy to digest.
3. Sweet berries, fruits, small beans, rice, and all nuts and dairy products are good choices for Vata types.
4. Exercise intensity should be moderate.
5. A more meditative yoga, Tai chi, walking, and swimming are all good.
6. Avoid strenuous and frantic activities.

General Health Tips for Pitta Types:
1. It’s important for Pittas to keep cool by avoiding overexposure to direct sunlight and fried and spicy foods.
2. Avoid alcohol and tobacco, overworking, and overheating.
3. When aggravated, susceptible to feeling negative emotions like hostility, hatred, intolerance, and jealousy.
4. Choose fresh vegetables and fruits that are watery and sweet, especially cherries, mangoes, cucumbers, water melon, and avocado.
5. Have lots of salads with dark greens such as arugula, dandelions, and kale.
6. Avoid conflicts. Cultivate the virtues of honesty, morality, kindness, generosity, and self-control.

General Health Tips for Kapha Types:
1. It’s important to be active on a daily basis as Kapha types are prone to sluggishness, depression, and being overweight.
2. Getting out of the house and actively seeking new experiences is also recommended.
3. Be receptive to useful change; be intentional in implementing life-enhancing actions.
4. Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kapha.
5. Avoid heavy oily and processed sugars, which are detrimental to Kapha.
6. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.

Tasting Your Way to Balance
Ayurveda places a great emphasis on the sensations and pleasures of eating nutritious food and a balanced diet. From the Ayurvedic perspective, a balanced diet isn’t just about getting the right amounts of proteins, fats, carbohydrates, and vitamins – it is also about another extremely important quality: taste.
Ayurveda recognizes six tastes: sweet, sour, salty, bitter, pungent, and astringent. Including all six tastes in every meal not only ensures that all major food groups and nutrients are represented, but it also provides us with the feeling of satisfaction in eating. When we finish a meal feeling satisfied, we are much less likely to find ourselves raiding the cupboards or refrigerator two hours later.
How It Works ?
The human brain sends hunger signals when it becomes aware of the need for energy and information. As we eat, our taste buds send messages to the brain informing it if we have ingested foods that provide the energy and information we need. The six tastes are the codes that inform our nervous systems of a meal’s nutritional content. If we sample foods that correspond to each of these tastes throughout the day, our meals will provide awide assortment of health-promoting nutrients. If we do not have all flavors available, the brain is not satisfied and continues to send signals to eat more. As a result, we take in too many calories but remain malnourished.
Here are examples of foods containing each of the six tastes:
Sweet ~ whole grains, starchy vegetables, dairy, meat, chicken, fish, sugar, honey, molasses
Sour ~ citrus fruits, berries, plums, tomatoes, pickled foods, vinegar, alcohol, cheese, and yogurt
Salty ~ soy sauce, seaweed, salted meats, fish, and any food to which table salt has been added
Bitter ~ bitter greens, endive, chicory, spinach, kale, romaine lettuce, leafy greens, celery, broccoli, sprouts, beets, tonic water
Pungent ~ peppers, chilies, onions, garlic, cayenne, black pepper, cloves, ginger, mustard, salsa
Astringent ~ lentils, dried beans, green apples, grape skins, cauliflower, figs, pomegranates, tea
In every category of taste, some foods are highly nutritious and others should be eaten more sparingly. Favor fresh fruits and vegetables, whole grains, cereals, breads, and nuts. If you do not want to become vegetarian, reduce your intake of red meats, favoring cold-water fish and lean poultry cuts. Minimize your intake of highly refined sugar and wheat products.
In order to include all six tastes in your meals, you may need to experiment with different food and new spices. The recipes included in this article include a variety of tastes to inspire you. If you find it difficult to include all six tastes in a particular meal, at least experience each of them at some point during the day. Once you get started, you’ll find it easier and easier to incorporate all six tastes.
Help for the Sweet Tooth-
Of all these tastes, sweet are the one people most frequently crave. This may be because sweetness has the most settling effect on the mind-body physiology. It also increases the Kapha Dosha more than any other taste. If you crave sweets, make sure that your diet is thoroughly balanced and that you include all six tastes prepared in a fresh, nutritious, and delicious way. One food that Ayurveda specifically recommends to stop sugar cravings is milk. Milk contains the sweet taste and has a settling effect on the entire physiology. If you constantly hanker for sweets, try drinking a cup of warm milk each day, perhaps as part of your breakfast.
You can also use honey to reduce cravings for sweets. Honey is the only sweetener that actually reduces the Kapha Dosha. Try drinking a cup of warm water with a teaspoon of honey and a squirt of lemon every day.
Dosha-Balancing Guidelines
Now that you’ve identified your dosha type and understand the six tastes, you can begin to tailor your food choices for your own mind-body type. According to Ayurveda, it is important to eat foods that have a balancing effect upon the dominant dosha or that will pacify (stabilize) a dosha that has become excessive or aggravated.
Recommendations for Vata
➢ The best tastes to pacify Vata are sweet, salty, and sour.
➢ Minimize foods that are pungent, bitter, or astringent since these tastes increase Vata.
➢ To counterbalance the light, dry, cool nature of the Vata dosha, Ayurveda traditionally recommends foods that are heavy, oily, or warm. If you want to lose weight, however, minimize foods that are high in sugar or fat and focus instead on natural grains, and heavy, moist fruits and vegetables. For example, you can enjoy whole-grain muffins made with vegetable purée in place of oil or butter.
➢ Cook your food for easy digestion.
➢ All low-fat dairy products are recommended. Milk is easier to digest when warm or heated.
➢ Favor rice, wheat, and oats (cooked, not dry). Reduce your consumptions of barley, corn, millet, buckwheat, and rye.
➢ Favor sweet, well-ripened fruits such as bananas, avocados, mangoes, plums, berries, melons, papaya, peaches, cherries, and nectarines. To ease digestion, fruits are best eaten lightly cooked, stewed, or sautéed. Reduce your consumption of apples, cranberries, pears, and pomegranates (these are more acceptable if cooked). Also minimize dried fruits and unripe fruits (especially bananas).
➢ Cooked vegetables are best. Raw vegetables should be minimized. Favor asparagus, beets, cucumber, green beans, okra, onions and garlic (not raw), radishes, sweet potatoes, turnips, and carrots. Other vegetables may be eaten in moderation if cooked in ghee or extra virgin olive oil, including peas, broccoli, cauliflower, zucchini, Brussels sprouts, cabbage, peppers, mushrooms, and celery.
➢ Spices and herbs that pacify Vata include cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed, basil, asafetida, cilantro, fennel, oregano, sage, tarragon, thyme, and black pepper. Minimize all bitter and astringent herbs and spices, such as coriander, parsley, turmeric, and fenugreek.
➢ All varieties of nuts are recommended, in small amounts. Almonds are best.
➢ All oils are acceptable; sesame seed oil is particularly recommended.
➢ All natural sweeteners are acceptable.
➢ Beans can aggravate Vata, so minimize your consumption of them, with the exception of chickpeas, mung beans, pink lentils, and soybeans (in the form of tofu).
➢ For non-vegetarians, favor fresh, organic chicken, turkey, seafood, and eggs. Reduce consumption of red meat.
Recommendations for Pitta
➢ The best foods to pacify Pitta are those with sweet, bitter, and astringent tastes.
➢ Foods that are pungent, salty, or sour aggravate Pitta and should be minimized.
➢ Since an excess of Pitta dosha overheats the mind and body, favor cool foods and liquids.
➢ All sweeteners may be taken in moderation except molasses and honey.
➢ Dairy can be helpful in balancing the heat of Pitta. Favor butter, ghee, milk, and ice cream. However, since the sour taste can increase the Pitta dosha, sour, fermented products such as yogurt, sour cream, and cheese should be used sparingly.
➢ Favor wheat, rice, barley, and oats. Reduce consumption of corn, rye, millet, and brown rice.
➢ Sweet fruits such as grapes, melons, cherries, coconuts, avocados, mangoes, fully ripe pineapples, figs, apples, oranges, and plums are recommended. Reduce sour fruits such as grapefruits, cranberries, lemons, and persimmons.
➢ The vegetables to favor include asparagus, potatoes, sweet potatoes, leafy green vegetables, pumpkins, broccoli, cauliflower, celery, okra, lettuce, green beans, peas, and zucchini. Minimize tomatoes, hot peppers, onions, garlic, and radishes.
➢ Pitta types need to use seasonings that are soothing and cooling. These include coriander, cilantro, cardamom, saffron, and fennel. Hotter spices such as ginger, cumin, black pepper, fenugreek, clove, salt, and mustard seed should be used sparingly. Very pungent seasonings such as chili peppers, and cayenne are best avoided. Chew on fennel seeds after meals to cool down acid in the stomach.
➢ Most nuts increase the Pitta dosha, with the exception of pumpkin seeds and sunflower seeds.
➢ Favor coconut, olive, soy, and sunflower oils. Reduce almond, corn, safflower, and sesame oils.
➢ Favor chickpeas, mung beans, and tofu and other soybean products. Reduce lentils.
➢ For non-vegetarians, chicken and turkey are preferable. Red meat and seafood generally increase Pitta and should be minimized.
Recommendations for Kapha
➢ Foods with pungent, bitter, or astringent tastes are most beneficial for pacifying Kapha.
➢ Reduce foods with sweet, sour, or salty tastes as these increase Kapha.
➢ Since Kapha is heavy, oily, and cold, favor foods that are light, dry, or warm.
➢ Reduce your intake of dairy, which tends to increase Kapha. You can use small amounts of ghee, low-fat milk, and low-fat yogurt.
➢ Honey is the only sweetener that balances Kapha. Other sweeteners should be avoided because they increase the Kapha dosha, contributing to problems such as blocked sinuses, allergies, colds, lethargy, and weight gain.
➢ Drinking hot ginger tea with meals helps stimulate slow digestion and sharpen dull taste buds. Drink 2 to 3 cups of ginger tea daily.
➢ All beans are good for Kapha types. However, limit consumption of kidney beans, soybeans and soybean-based foods such as tofu.
➢ Favor lighter fruits such as apples, pears, pomegranates, cranberries, and apricots. Reduce heavier fruits like bananas, avocados, pineapples, oranges, peaches, coconuts, melons, dates, and figs. Also minimize dried fruits, which contain a great deal of sugar.
➢ In general, all vegetables are recommended but reduce consumption of sweet and juicy vegetables such as sweet potatoes, tomatoes, and zucchini.
➢ All spices except salt are pacifying to Kapha. Use pungent spices like pepper, cayenne, mustard seed, and ginger freely in your diet.
➢ Reduce intake of all nuts and seeds. Favor pumpkin seeds and sunflower seeds.
➢ Fats and oils: Use small amounts of extra virgin olive oil, ghee, almond oil, corn oil, sunflower oil, mustard oil, or safflower oil.
➢ Favor barley, corn, millet, buckwheat, and rye. Reduce intake of oats, rice, and wheat.
➢ For non-vegetarians, favor fresh, organic chicken and turkey. Limit consumption of red meat.
➢ A Kapha diet should be lively and full of energy to help spark the digestive and metabolic systems. Eat your largest meal at lunchtime and a smaller meal at dinnertime. Eat your dinner at least three hours before you plan to go to bed, as this will facilitate digestion.
➢ Try a liquid fast one day per week, ingesting only fresh vegetables and fruit juices, and puréed vegetable soup.

Mind-Body Tools for Conscious Eating
In addition to eating a dosha-balancing diet and including the six tastes in every meal, there are many other practices and tools we can use to increase our enjoyment of food, stop cravings, and arrive at our own ideal weight and balance. Here are a few of the practices I am sharing with you al…
Breathing Awareness Meditation
The Breathing Awareness Meditation is an extremely effective technique for dealing with emotionally based-cravings and binges. Through awareness of your breath and regulating your breathing pattern, you can strongly influence your state of mind. When you feel the craving for a particular food, try this guided meditation. Afterwards you may find that your craving has dissipated.
1. Reserve some quiet time alone. Begin by sitting quietly, holding your hands lightly at your sides or in your lap. Close your eyes.
2. Start to breathe lightly and easily, letting your attention follow your breathing. Feel the breath flowing down into your lungs. There’s no need to inhale deeply or hold your breath; just breathe normally, with awareness.
3. When you exhale, let your attention follow the air up out of your lungs and softly through the nostrils.
4. Let your breath move gently and easily, with your attention following. Then make your breathing a little lighter. Don’t force any of this.
5. Thoughts and images will continue to appear and swirl through your mind. Don’t pay attention to them; just patiently keep coming back to your breath.
6. Continue this relaxed breathing for about five minutes, with your eyes closed and your mind focused on the easy, natural flow of your breath.

Listen to Your Appetite
Your body sends messages to your mind to meet its needs. One of the most important signals the body sends is that of hunger. Although many people who have struggled to keep excessive pounds off view their appetite as an adversary, listening to and honoring its message is one of the most important aspects of a healthy nutritional plan. The rule is simple: Eat when you are hungry and stop when you are satisfied. If you think of your appetite as a gauge ranging from empty (0) to full (10), our recommendation is to eat when you are really hungry (at a level 2 to 3) and stop when you are comfortably full but not stuffed (6 to 7). By not filling your stomach to capacity, you allow your digestive power to work at an optimal level. Just as your clothes do not get fully cleaned if you overstuff your washing machine, your food will not be fully digested if you overstuff your stomach.
Many people eat because it is time to eat, not because their bodies are asking for food. You usually wouldn’t fill up your gas tank if it was still half full but many people eat, even when they are still full from the previous meal. Start listening to your body. Its wisdom mirrors the wisdom of the cosmos.

For the next two weeks, start eating only when your hunger is at level 2. This may mean eating meals at unusual times of day or not eating for prolonged periods of time. The entire process should be based on comfort. Always stop eating before you reach level 8. With practice, you’ll be able to identify your level of satisfaction at any given moment and you will become aware of your body’s inner signals. You will likely find your biological clock adjusts after two weeks, and you will begin to eat meals at around the same time every day.
Pay Attention
It is easy to overeat if your environment distracts you while you are eating. Although many of us were conditioned to eat while watching television, it is easy to lose awareness of your body and overeat when an engaging drama or exciting adventure story captures your attention. Similarly, eating while working on an intense project or business transaction will often result in missing the signals that your body has had enough food. Have the intention to protect your mealtimes so you can enjoy your food in a relaxing environment. If you suffer from digestive imbalances such as heartburn or irritable bowel syndrome, creating a calm, comfortable mealtime will improve your digestion. Sit quietly for a few minutes after your meal. Focus your attention on the sensations in your body, and then take a short walk.

Favor Fresh Foods
There are foods that accelerate aging and entropy and others that renew and revitalize the body. In general, “dead” foods contribute to degeneration and decay, while fresh foods enhance regeneration and vitality. For most foods, the closer to the time it is harvested you are able to eat it, the more energy and intelligence it provides. This means minimizing canned, frozen, and packaged foods to the extent possible. Ayurveda also discourages eating leftovers or microwaved meals.

Use Food to Feed Your Body, Not Your Emotions
From the day we are born, we associate food with safety and comfort. The breast or bottle offered us when we were uncomfortable soothed both our physical and emotional distress. It is natural that as adults we resort to food when we are feeling stressed or anxious. Unfortunately, if you are trying to fill your need for love with food, you are unlikely to be very successful and the unnecessary calories will be stored as fat. Have the intention to use food to satisfy the energy needs of your body and develop nourishing relationships to satisfy the needs of your emotional heart. We also strongly recommend that you learn the skills of conscious communication, which will help you get your emotional needs met.

Eat More at Lunch, Less at Dinner
Your digestive power is strongest at noontime. Until the Industrial Revolution, most people ate their main meal in the middle of the day with a lighter meal in the evening. Respecting these time-honored patterns can improve digestive function and enhance sleep. Try eating a larger lunch and a smaller dinner and see if you notice an improvement in your vitality and wellbeing.

Final Thoughts and Encouragement
Once you’ve learned to live in accord with your biological needs instead of fighting against them, you will naturally arrive at the perfect weight for you. Cravings for unhealthy foods will evaporate, and the loss of self-esteem that frequently accompanies struggles with weight will be replaced by a sense of emotional and physical wellbeing. The lack of energy and sedentary habits will give way to a new enthusiasm for life and feelings of renewal. By regaining balance in this vital area of your life, you will take an important, inspiring step towards fulfilling your truly unlimited potential.

Kadhai Paneer

500 grams paneer 
100 grams capsicum 

2 teaspoons coriander seeds

5 whole red chillies
3/4 teaspoon dry fenugreek leaves

2 chopped green chillies

2 teaspoons chopped ginger

4 chopped tomatoes

2 tablespoons chopped coriander

3 tablespoons ghee

salt to taste

For Paste6 garlic cloves

Method 

1. Start by slicing the paneer and capsicum into thin long strips, not very thick.
2. Pound the coriander seeds and red chillies together and keep aside.
3. Heat the ghee, add the garlic paste and cook on a slow flame for a few seconds.
4. Add the capsicum and pounded spices and cook on a slow flame for half a minute.
5. Add the green chillies and ginger.
6. Wait for a few seconds and a dd the tomatoes. Cook until the ghee separates.
7. Add the fenugreek leaves and salt and fry again for a few seconds.
8. Finally, add the sliced paneer and cook for a few minutes. Sprinkle coriander on top and serve hot.

Rosemary Seekh Kebab

Ingredients

Seekh Kebab

Mutton mince 1 kg

Brown Onions 100 gm

Rosemary, chopped 100 gm

Salt to taste

Black pepper 2 teaspoons

Cumin powder 2 teaspoons

Cinnamon powder 2 teaspoons

Butter 100 gm

Pita bread 4 loaves

Method

• Combine mutton mince, onions, salt, cumin powder and cinnamon powder.
• Mix well and put in a mincing machine twice
• Blend in butter and finely chopped parsley
• Shape the mince mixture on a skewer and cook in a charcoal grill for 5 minutes, basting at regular intervals.
• Serve with a garnish of chilled lettuce, beetroot, carrot, lollo rosso and radish
• Accompany with pita bread

Making Naan

Naan is one of the most famous Flat breads served with south Asian food. In particular, accompanying from northern region of India, Pakistan, Bangladesh, Iran, Uzbekistan, Afghanistan and neighboring countries.

It’s really interesting to explore the bread, which is an integral part of Indian cuisine from centuries. Not a single food menu is complete without it. Originally came from Iran and reached to India with Mughals or Arabs. From the begging of it’s evolution to present time the bread is changed and now a perfect fit to Indian food.

The first record of Naan can be found in notes of Indo-Persian poet Amir Kushrau in 1300 AD. Naan was originally cooked at imperial court in Delhi as Naan-e-tunuk (light bread) and Naan-e-tunuri (cooked in tandoor oven).

But If you want to make it at home in oven or on tawa (concave hot iron griddle) there is recipe below, Traditionally for tandoori Naan chefs uses eggs also but it can be made without eggs also. So try the below recipe and let me know your experience in comments…

Naan Recipe for Oven or Tawa

¾- cup warm water (110° F)

1-teaspoon active dry yeast

2 cups all-purpose flour
 (maida)

1-teaspoon sugar

1-teaspoon salt

1 pinch baking powder

2 tablespoons oil

2 1/2 tablespoons plain yogurt

1/4 cup extra flour for rolling

2 tablespoons clarified butter

Method:

1. 

In a small bowl, add water and sprinkle yeast over the top. Allow sitting for 10 minutes until frothy.
2. While the yeast is sitting, mix together flour, sugar, salt and baking powder in a large bowl.
3. Add in oil and yogurt and mix until crumbly.
4. Stir the water and yeast and then add to the flour mixture, mixing until a ball of dough forms.
   
5. Knead with floured hands until the dough is smooth. Place the dough back in the bowl, cover and let rise in a warm place for 3 to 4 hours.


6. Once the dough has risen, preheat oven to 500° F with a baking stone in the oven. Flip onto a lightly floured surface and knead for a few minutes until easy to handle.
7. Break into 4-5 equal-sized balls. Dip each ball into a small amount of flour.
8. Roll into an oval shape approximately 1/4″ Once the oven and stone are preheated, dip hands in water and wet each piece of dough slightly before placing it on the stone.
9. Bake at 500° F for 4-5 minutes until top is golden brown and bubbly. Remove from the stone and brush with clarified butter. Serve.

DIETARY FIBER

Todays life become so fast pace that no body having time for even themselves and thats where we loosing track of our health, junk foods is a part of life because proper meal take time so to save some extra time these unhealthy foods are best options, but are they good for us? the answer is not at all healthy. They are maximum time zero or really low in fiber which is an important component in our food cycle.

So lets talk about what fiber is and why its so important in our daily life-
We can define a dietary fiber in the following way:

Dietary fiber or sometimes roughage is the indigestible portion of plant foods having two main components:

• Soluble (prebiotic, viscous) fiber that is readily fermented in the colon into gases and physiologically active byproducts, and
• Insoluble fibre that is metabolically inert, absorbing water as it moves through the digestive system, easing defecation.

 It reduces cholesterol, regulates blood sugar, cancers and obesity, checks constipation, colitis and colon cancer and even haemorrhoids. An adult's recommended daily intake of fibre is 25-30gm.

1.    Here are easy ways to lower your blood pressure-

High blood pressure or hypertension is a medical condition where the arterial blood pressure increases. 

The reasons could be too much stress, obesity, high intake of salt, diabetes etc. The probability of cardiovascular diseases such as heart strokes, heart failure, kidney disorders, heart attack etc increases with a high BP.

Given below is a list of 10 foods that can help you lower down the blood pressure:

Spinach: It contains magnesium, folate, iron, vitamin C and is very healthy for your body. Even if you don't like it, make sure that you include this nutrient rich vegetable in your diet as it contains those key ingredients.

Banana: It is rich in potassium which is perhaps the most important nutrient to lower down the high blood pressure. A banana a day keeps the high blood pressure away. It assures you of good health.

Kiwi: Of late, the kiwifruit is being prescribed to battle hypertension. Rich in potassium and Vitamin C, it helps lower down the BP. Kiwis are also rich in an antioxidant called lutein, which, it is thought, might help fight the disease.

Skimmed milk: Easily available and a part of daily consumption. It contains plenty of calcium and vitamin D and the two nutrients team up to bring down blood pressure.

Garlic: A single clove of garlic does wonders. It has several properties which help prevent clotting and thickening of blood vessels. Also, it can easily fight the damage caused due to high BP.

Beans: Kidney, pinto, lima and black beans are some types of beans you should include in your daily diet. Beans are rich, both in magnesium and potassium, capable of decreasing the high blood pressure.

Broccoli: Oozing with potassium, it also contains chromium which fights against the cardiovascular diseases. It controls the blood sugar and insulin levels.

Celery: It contains an ingredient called phthalide which rests the muscles of the vessels and aids in the smooth flow of blood. Besides that, celery has a very calming effect and is highly recommended if you are prone to stress.

Tomatoes: It contains an antioxidant lycopene, which is known to significantly reduce the high blood pressure. Also, tomatoes are rich in calcium, potassium, vitamins A, C and E, all the essential nutrients required to curb the problem.

Others: Apart from the nine foods mentioned above, sunflower seeds, olive oil, avocadoes, papaya, dark chocolates and various juices are helpful in bringing the blood pressure levels to normal. It is advisable to eat vegetables and fruits rich in potassium and calcium. Intake of salt (which contains sodium) should be minimized. Avoid eating fried stuff. 

1.    Five foods to beat your blues

We've all heard it times and again that sitting all day long at the desk isn't really good for the health. Sadly, there aren't any feasible alternatives to this mode of working. While you can't just leave your job, you can surely do something which is beneficial for your health. Eating the right kind of fruits can help you overcome the negative effects of sitting like a robot all day.

Here are five power foods you can enjoy while sitting at your desk. They can work wonders for your heart, blood pressure, and can even improve your memory and concentration.

Walnuts

Some new researches have pointed out that walnuts have more (and better quality) antioxidants than almonds, peanuts, pistachios and many other nuts. All nuts have been found to improve lipids and can reduce the risk of heart diseases. Walnuts have also been found to enhance cognitive and motor function in animals with Alzheimer's. Experts recommend seven walnuts a day.

Cup of Green Tea

Polyphenols, one of the major ingredients of green tea, is known to help repair the damaged DNA and stimulate the immune system. Besides, research shows that green tea also helps in reducing the risk of cancers, including skin cancer and prostate cancer.

Popcorn

If there ever was a list of healthy snacks, this is definitely going to be on the list. In fact, many say that popcorn is the healthiest snack available. It is 100 percent whole grain and is big on fiber and antioxidants. If you can air-pop your popcorn and add a minimal quantity of salt, you'd have the best popcorn, say experts. If your office has a microwave, just make sure you bring a pack of low sodium popcorn to work.

Dark Chocolate

This, too, contains those powerful antioxidants called Polyphenols which combat the risk factors (like oxidation of LDL cholesterol) for heart diseases and also inhibit clotting. Studies have also indicated that consuming a small bar of dark chocolate daily can reduce blood pressure in people with mild hypertension. Caffeine, another active ingredient of dark chocolate, can give you that much-required kick and a boost in concentration levels.

Fruits

Not only they help you conquer that “false hunger”, they are also brimming with nutrients which are needed to keep you going all day. You can choose between apples, bananas, mangoes, oranges, papayas etc. but make sure you carry some fruits to the office on a daily basis. 

2.    Top 10 things that prevent weight loss

According to the records, those traps include:
1. Traditional diet and exercise advice that is all wrong.
2. Motivation that is misdirected. The choice needs to be: Which do I value more? A chocolate bar now or a longer and healthier life with my family?
3. Eating when we are really hungry.
4. Burning the candle too late, is counterproductive to fat burning. A good night's sleep burns fat and keeps us from eating.
5. Dieting and aerobic exercising together reduce calories, so primitive starvation-survival mechanisms kick in making the brain scream for food.
6. Boredom.
7. Hanging out with an over eating, unimaginative crowd. 
8. Manufacturers make foods addictive by using sugar/fat/salt combos.
9. Manufacturers make foods addictive with chemicals and preservatives.
10. Commercials could make anyone hungry. 

3.    Top tips for boosting your sexual fitness

Sex stamina advice for men

Sex isn’t just about self-satisfaction. In fact, if you really want to score high in the sack, it’s essential you build up your sexual stamina to last the distance and keep your other-half happy. Thankfully, a number of simple tips could help you on your way to a more fulfilling sex life. By following certain routines and adopting a few easy exercises, you’ll soon have the ladies queuing up around the block ... and improve your fitness in the process!

Staying fit and healthy for better sex

Sex may appear simple enough to master (unless you’re an inexperienced teenager or 40-year-old virgin fumbling around in the dark that is). However, if you really want to boost the potency of your passion, it might be time you tried some of the following techniques ...

    * Working out groin muscles — If you often find yourself hobbling around with muscle pain the morning after a steamy night of passion, it might be useful to regularly stretch your groin, keeping it primed and ready for even the most outrageous sexual position. Basic groin stretches will better-prepare your body for a forthcoming sexual epic, so make sure you regularly try out a few when you get chance!

    * Building arm muscles — Sexual stamina can require great upper-body strength, depending on which coital position you’re planning to adopt! It may therefore be an idea to enjoy the occasional free-weights session, gradually toning up your arm muscles. We’re not saying you should build yourself up into a beefcake Adonis overnight. However, the odd bout of upper-body exercise could really keep you energised for longer-lasting sex.

    * Staying mentally focused — An obvious one this, but if you really want to make the most of your sexual encounters, it’s vital you don’t let the possible repercussions play on your mind. Avoid worrying and allow yourself to stay focused in the bedroom by taking adequate precautions before you hop into the sack. Protect yourself against the perils of pregnancy scares with decent contraception and you’ll feel all the better for it.

    * Reducing alcohol consumption — If your nightly routine consists of downing the odd beer (or seven) at the local bar, before stumbling home for a swift night of passionate fumbling with your other half, you may need to reassess your thirst for booze. Alcohol can seriously damage your sexual virility when consumed in heavy doses, with its depressive nature dampening testosterone levels. A few drinks with the lads may help keep up social appearances, but they certainly won’t keep up things in the bedroom. So, unless you want to suffer the wrath of a moody spouse, unfulfilled by your semi-cocked sabre, try and take it easy, else the only hot date you’ll be making will be with that lonely single-bed in the spare room.

    * Improving blood-flow — Before you sprint to the doctor’s at the first sign of erectile problems, try and adopt a more natural way of increasing the blood flow to your groin, without the aid of Viagra. By regularly flexing and massaging your body’s central groin muscles, blood will start to flow more readily in that area, allowing you to stand to attention for longer in the bedroom.

    * Flexing the abdominal muscles — Whilst your torso may currently appear more of a flabby twelve-pack than a toned six-pack, a little abdominal exercise could go a long way in boosting your sexual stamina. The abs are key to providing bursts of sexual energy, driving the groin by thrusting it forwards and then releasing it. As a result, a few daily crunches or sit-ups could really develop your sex life, preventing you from flopping down onto your partner with sheer exhaustion in the middle of a bedtime romp. So build up those belly muscles and you’ll be feeling abs-olutely fabulous in no time!

    * Loving thyself ... but not too much — It won’t make you go blind, but ‘self-love’ could certainly damage your chances of making a potent first impression. What could be worse on a hot date than whipping off your boxer shorts to reveal ... well, not much at all really? Self-pleasure may while away the lonely nights between dates but it certainly won’t do much to strengthen your credibility in the presence of a female. No matter how desperate you get, try and save your energy for the real thing ... after all, sex is a marathon, not a sprint.

    * Stretching the quads and calves — Cramp is a big turn-off in the bedroom, with the quads and calves notably susceptible to sudden bouts of tightening pain. As a result, regularly stretching your leg muscles could seriously heighten your sexual experience, easing them into the demands of flexible sex-ercise. Don’t let muscular pain cramp your style ... work-out those quads and calves and you’ll soon feel the benefits.

Sex shouldn’t just be about making a quick entry and an even quicker exit. Instead, if you really want to enjoy a night of steamy passion and appease your partner in the process, it might be worth undertaking a few extra-curricular exercises and lifestyle tweaks to truly reach your optimum performance. Sexual stamina won’t come overnight but hopefully you will!

The top 5 high fiber foods below:

Flaxseed: In addition to both soluble and insoluble fiber, flaxseed is rich in omega-3 fatty acids as well as cancer-preventing agents called lignans. You can sprinkle ground flaxseed on yogurt, salads or cereals to add a get some flavour while consuming them. 

Whole Grain/Bran: Cut down on maida and add more and more whole grain items into your diet. Use whole wheat flour, exchange your regular pasta with whole wheat (which contains 6.2 gm of fibre per cup of serving). Oatmeal and corn bran are also two good fibre-rich foods. It contains 12 gm of fibres while 30 gm of corn bran has 22 gm of fibre.

Nuts: Pistachio, almonds and walnuts have been known as great sources of protein. Little do the people know that they are also excellent sources of fibre. Raisins are oozing with both soluble and insoluble fibres. About 5 gm of raisins each day can prove to be extremely beneficial for your health.

Greens: Not only are green leafy vegetables great sources of iron and beta-carotene, they are also full of fibrous content. Just a small cup of cooked greens such as spinach, turnip greens, and beet greens has 4-5 gm of fibre on offer. A medium size pear can give you at least 5 gm of of fibre and a large apple has 3.3 gm of fibre in it.

Legumes/Beans/Lentils: Beans have some of the highest amount of fibre that is available in foods. One cup of black beans or kidney beans can have as much as 15 gm of fibre or even more! With more than 15 gm per single cup of serving, lentils are second only to split peas when it comes to fibre content in vegetable sources.

Garlic

Garlic

Garlic is completely herbal and most remarkable home remedy, which is very beneficial in the treatment of erectile dysfunction and impotence.

Garlic is also known as an aphrodisiac because garlic improves the blood circulation significantly from the medical point of view. Medical researches proved that garlic in certain forms could stimulate the production of NOS particularly in individuals who have low levels of this enzyme. An enzyme called nitric oxide synthase (NOS) is primarily responsible for the mechanism of erection.

Folklore dating back centuries has hailed garlic as an aphrodisiac and now studies have also proven this legend to be true. We are aware that garlic aids in blood circulation and keeps veins and arteries youthful, but that is only one way it helps with impotence.

Garlic contains hundreds of minerals and nutrients. It is very likely that no one ingredient is the "active ingredient". To obtain an erection an enzyme is required called nitric oxide synthase, and compounds in garlic stimulate the production of this enzyme in people who suffer from low levels of it.

It is an herbal, natural and harmless aphrodisiac. According to an eminent sexologist of the United States, garlic has a pronounced aphrodisiac effect. It is a herbal medicine or tonic for loss of sexual power due to any cause, and for sexual debility and impotency resulting from sexual overindulgence and nervous exhaustion. Researchers recommend that two to three cloves of raw garlic should be chewed daily.

Garlic also helps with digestion, as it is gastric stimulant. It acts in many areas such as;

·      It acts as an anti flatulent, carminative and diaphoretic.

·      It stimulates the kidneys and is diuretic in nature.

·      It is a tonic, giving strength and vitality.

·      It is an expectorant having a special effect on the bronchial and pulmonary secretions.

·      It is beneficial for eyes and brain.

·      It helps to heal fractured bones.

·      It is a great antiseptic.

·      It has allicin, which has the property to destroy germs, which are not killed by penicillin. As such, it is a very powerful germicidal.

·      It rehabilitates sexual malfunctions.

·      It improves functional activity of heavy smokers.

·      Half raw garlic clove a day can increase body activity to dissolve blood clots, thereby preventing heart attacks and strokes.

·      A couple of raw garlic cloves daily can bring blood cholesterol levels down in heart patients.

It is very likely that garlic's effectiveness and safety comes from these ingredients working together in concert. And if any particular ingredient should be found more potent than the others, and that ingredient were isolated and made into a medicine, it will probably have powerful negative side effects like virtually every other drug in use today.

Now these days, there are many herbal as well as FDA approved prescription medication such Viagra, Cialis, Levitra, generic Viagra. Viagra and Cialis is successful prescribed medication for erectile dysfunction.

Garlic Allergies

Garlic is generally lauded as a health-giving herb, however some people react badly to it. As with almost any food there are a number of people who are intolerant of or actively allergic to garlic, whether through skin contact an/or ingestion.

Symptoms

Even if you don't have an explicit allergy to garlic, too much exposure to allicin (the compound produced when raw garlic is crushed) can cause similar symptoms. These include skin irritation, reddening and even blistering. Low-level intolerance or excessive intake can result in heartburn or flatulence.

A few unfortunate people do have an actual allergy to garlic. Symptoms vary but often include stomach problems after eating garlic and a skin rash from eating or from physical contact.

Garlic allergy has also been reported to exacerbate asthma symptoms, though this is more usually related to breathing in garlic dust from dry garlic and its skins.

Even if you are not normally allergic or sensitive to garlic, eating an unusually large amount can produce similar reactions. A large amount of raw garlic - with its high allicin content - could irritate and possibly even cause damage to the digestive tract. Garlic is a powerful substance and as with anything powerful it should be treated with respect.

All allergies can be potentially serious. If you suspect that you might be suffering from an allergy to garlic - or to anything else, food or otherwise - you should contact your doctor or a medically qualified clinic for advice and to arrange for testing if appropriate.

My personal rule of thumb for all foodstuffs is simple: If in doubt, don't eat it.

Better safe than sorry.