Aishwarya’s Rai’s Chicken Curry

Film star Aishwarya Rai in film THE MISTRESS OF THE SPICES. PH Photo — Along with chicken, actress Aishwarya Rai Bachchan really likes her Manglorean fish curry, **Aishwarya Rai’s favourite chicken curry**

(Recipe courtesy: Purushottam Shetty. T

Ingredients
Step 1

1 tbsp – Coriander seeds
1/2 tbsp – Sesame seeds
1/4 tbsp – Cumin seeds
4-5 – Peppercorns
1/2 tsp – Methi seeds
2 – Garlic cloves

Step 2
1/2 – Coconut, grated
2 – Onions, finely sliced
10-12 – Dried red chillies
1 tsp – Turmeric powder
2 tsp – Ghee

1kg – Chicken, with bone, clean and cut into medium-sized pieces
Milk of 1 coconut
1 – Onion, finely sliced
1/2 – Tomato, finely diced
Some curry leaves
1 tbsp – Coconut oil
Salt to taste

Method

Step 1: Prepare the Masala
* In a pan, put some coconut oil and add all the ingredients.
* Toast on medium flame for 4-5 minutes, mixing them so that they don’t burn, and roast evenly. Remove the roasted ingredients from the pan and set them aside.

Step 2
* In the same pan, add the ghee, sliced onions and tomato, and sauté for 3 minutes.
* Add the grated coconut, turmeric powder and curry leaves, and sauté for 5 minutes. Turn off flame and cool.
* Then, put the mixture in a grinder along with the toasted masala prepared and grind them until a smooth thick paste is formed (adding water from time to time).

Step 3
* In a separate pan, put some coconut oil, add the sliced onions and tomato and fry until golden brown.
* Add the chicken and cook on high for 5 minutes.
* Reduce the flame, place the lid and cook for an additional 9-10 minutes, mixing well once in a while.
* Add the masala prepared in Step 1, salt, curry leaves and mix well. Place lid and cook on medium flame for 8-10 minutes.
* Add 3-4 cups of water and cook on high flame for 2 minutes. Reduce the flame, place lid and simmer till chicken is cooked.
* Before turning off the flame, add the coconut milk and mix well. Remove to a serving bowl.

Having Pets Improve Health

A Golden Retriever puppy and toddler snuggle on a bed.

5 ways pets can improve your health

Whether it’s their cute paws, sweet snuggles, or happy tail wags, there’s no doubt that pets bring joy into our lives. And if you didn’t already have a million reasons to love your furry best friend, here’s one more: research shows that owning a pet can help your health and well-being.

It turns out, that special bond you share with your pet has lots of positive health benefits. Pets can help with stress, depression, obesity, heart health, and more. Here’s a look at some of the extra (health) perks you get from your pet.

Lower blood pressure and cholesterol

According to the American Heart Association, having a pet may lower your risk of heart disease.¹ Dog owners, in particular, tend to have lower blood pressure and cholesterol levels — most likely due to all those dog walks. One study found that dog owners did more walking and physical activity than non-dog owners, and they were 54% more likely to get the recommended level of physical activity.²

Less feelings of loneliness

It doesn’t matter if you live by yourself or in a full house, studies show that pets help people feel less isolated and alone — and less depressed.³ The bond between people and pets is a source of important emotional support. In addition to this one-on-one companionship, researchers found that pet owners end up socializing more with people in their neighborhood.⁴ Another bonus of those regular dog walks.

Buffer against stress

Having a bad day? Cuddle up with your four-legged friend. Studies have shown that the interaction between people and pets increases oxytocin levels in the brain.⁵ Oxytocin, known as the “cuddle hormone,” has a physical effect on your body. It helps slow your heart rate and breathing, and prevents stress hormones, creating a sense of calm and comfort. So go ahead and snuggle up with your beloved cat.

Prevent weight gain

Perhaps it’s the walks, hikes, or playing fetch, but it appears that all that work to keep your pup active is helping lower your risk of obesity. Researchers found that dog walking is linked to lower body mass index and fewer doctor visits for seniors.⁶

Keep allergies at bay

When kids are exposed to cats and dogs at a young age, they have less chance of developing allergies. Research shows that children who grow up with dogs have lower rates of asthma.⁷ One theory is the exposure to the dog’s dirt and bacteria — from their fur and paws — helps kids build immunity. Similarly, babies who lived with cats during the first year of their life are less likely to be allergic to cats.⁸

The research is clear — the love and companionship from pets does wonders for your mental and physical health. Pet owners are often happier, have greater self-esteem, and are more physically fit. When you adopt a pet, you don’t just improve the quality of their life — they help improve the quality of your life, too.

¹Glenn Levine et al., “Pet ownership and cardiovascular risk: a scientific statement from the American Heart Association,” Circulation, June 11, 2013.

²See note 1.

³Allen McConnell et al., “Friends with benefits: On the positive consequences of pet ownership,” Journal of Personality and Social Psychology, 2011.

⁴Angela Curl et al., “Dog walking, the human–animal bond and older adults’ physical health,” The Gerontologist, March 19, 2016.

⁵Suzanne Miller et al., “An examination of changes in oxytocin levels in men and women before and after interaction with a bonded dog,” Anthrozoos, March 2009.

⁶See note 4.

⁷“Pet exposure may reduce allergy and obesity: Research shows having a dog early in life may alter gut bacteria in immune-boosting ways,” University of Alberta Faculty of Medicine & Dentistry, ScienceDaily.com, April 6, 2017.

⁸Ganesa Wegienka, et al., “Lifetime dog and cat exposure and dog‐and cat‐specific sensitization at age 18 years,” Clinical & Experimental Allergy, July 2011.

9 Core Six -Pack Ab Exercises

9 Hard-Core Exercises That Get You Closer to Six-Pack Abs

Work the obliques, plus ab muscles you never knew you had, with hard-core exercises that deliver the results endless crunches can’t.

By Jenna Birch

9 Core Exercises to Get You Closer to a Six Pack

Work every angle of your abs with these hardcore moves to sculpt a six-pack fast.

Everybody wants a six-pack-which is great. But FYI, there are actually four key muscle groups you need to tone to get a taut tummy. (On a deadline? This workout is the fastest way to lose belly fat.)

“For the best results, both aesthetically and functionally, you need to target all the muscles in your abdomen,” explains NYC-based trainer Joan Pagano, author of Strength Training Exercises for Women.

What are they? Let’s meet all your ab muscles.

On the side of your abs, you have your external abdominal obliques and your internal abdominal obliques. Your external obliques lie on top, and are those muscles you feel in your side, just under your arm. The internal obliques are deeper muscles that lie underneath your external obliques, acting as stabilizers to help you maintain your posture.

The transversus abdominis are your deepest muscles, running horizontally around your midsection. Pagano says that toning these creates a “natural girdle” to keep your tummy tucked and stabilize your pelvis. Then, of course, there’s the most superficial muscle group in the abdomen: the rectus abdominis (when toned, the classic “six-pack” abs). This set runs from sternum to pelvis, helping you flex your spine while walking.

One move alone does not tone all these muscles. You’re going to need at least a few weapons in your arsenal to tighten up all over. Here, Carbon38 cofounder Caroline Gogolak demos the best hard abs moves to target all areas-even the ones you can’t see. (Next up: Tackle our 30-day abs workout challenge.)

1. Roll Back

Works: Rectus abdominis

Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a “C” shape. Inhale and realign spine to straighten up. (Want more? Continue with the best exercises for lower abs.)

2. Twisting Roll Back

Works: Internal and external obliques, the rectus abdominis

Pagano says: With arms extended forward, perform a roll-back, curving spine into a “C.” Twist torso to one side, bending one elbow and pulling it back at shoulder level while reaching other arm to opposite knee. Reach both arms forward and return to starting position. Repeat on the other side.

3. Medicine Ball Sit-Up

Works: Transversus abdominis, rectus abdominis, internal and external obliques

Personal trainer Jimmy Minardi says: Hold a medicine ball over head, and recline all the way down. Lift from core back to a sitting position, keeping the ball over head. To make this more challenging, find a slant board at the gym, or buy one for around $50. Hook feet under the top of the board. The downhill slant and extra weight add an extra challenge to ab muscles. Increase the angle of the board and the weight of the ball for better results.

4. Kneeling Crunch

Works: Rectus abdominis, internal and external obliques

Pagano says: Kneel with one arm stabilized directly under shoulder, reaching other arm forward at shoulder level and opposite leg back at hip height. Exhale, contract abs, and round back up to the ceiling while drawing elbow to knee, turning palm up. Repeat on the other side.

5. Dead Bug

Works: Transversus abdominis, internal and external obliques

Pagano says: Lie on back with legs raised, knees bent over hips and calves parallel to the floor. Extend arms to the ceiling with palms forward, and pull abs tight, bringing navel to spine. Exhale, lowering opposite arm and leg toward the floor, bringing remaining knee in over chest. Keep low back connected to the floor at all times-don’t arch. Repeat on the other side.

6. Lunge Split Jacks

Works: Rectus abdominis

Minardi says: Stand with feet in a staggered stance, left foot in front of right, 2 or 3 feet apart, then lower body into a split squat. Jump up and scissor-kick legs, landing with right leg forward. As soon as feet land, lower body into a split squat.

7. Toe Dip

Works: Transversus abdominis

Pagano says: Sit tall with both knees bent in front, feet flat on the floor. Lean back onto elbows with shoulder blades down and together. Tighten abs, sliding hands under lower back for support with palms facing down. Lift legs so that knees are bent over hips with calves parallel to the floor, inhaling and dipping toes to the mat while maintaining those right angles at the knees. Exhale, then return to starting position.

8. Bicycle Crunches

Works: Internal and external obliques, transversus abdominis

Minardi says: Lie flat on the floor with lower back pressed to the ground; pull abs downward to target deep ab muscles. Interlace fingers and put hands behind head. Start by bringing knees in toward chest, lifting shoulder blades off the ground. Straighten right leg out to about a 45-degree angle from the ground while turning upper body to the left, bringing right elbow toward the left knee. Make sure ribcage is moving, not just elbows. Repeat on the other side. You should be creating a “pedaling” action; do this exercise with slow and controlled motion. (Complement bicycle crunches with the Muffin Top Melter plan-results are self-explanatory!)

9. The “Jean-Zip”

Works: Transversus abdominis

Pagano says: You can do this move discreetly, at any time throughout the day. As if you were zipping up a tight pair of jeans, “scoop abs” by pulling navel in toward spine and then up, lifting the pelvic floor. This move engages those deep abdominal muscle to flatten the belly-it’s the muscle that lies right under your zipper. (Exercise is key, but if a taut tummy is what you’re after, some overall lifestyle changes might be in order. Luckily, you can lose belly fat in 14 days with just a few key tweaks.)

Heroine Sport X Bra ($85; carbon38.com); Zara Terez Palm Print Leggings ($75; carbon38.com).

By Jenna Birch

Benefits And Uses Of Lady Fingers

Benefits and uses of okra

By Megan Ware RDN LD

Reviewed by Natalie Olsen, RD, LD, ACSM EP-C

Okra is a warm-season vegetable, also known as gumbo or ladies’ fingers. It is a good source of minerals, vitamins, and fiber. It contains a characteristic viscous juice that can be used to thicken sauces.

Gumbo is popular in the southern United States (U.S.), parts of Africa and the Middle East, the Caribbean, and South America.

It is considered an important crop in many countries, because of its nutritional value, and because many parts of the plant can be used, including the fresh leaves, buds, flowers, pods, stems, and seeds.

The taste is mild, but it has a unique texture with peach-like fuzz on the outside and small, edible seeds on the inside of the pod.

It offers a wide range of health benefits.

We will look at the nutritional content of okra, its possible health benefits, recipe tips for preparing okra, and any possible health risks.

Fast facts about okra

Okra is a green, finger-shaped vegetable with a characteristic viscous juice.
It provides fiber, folate, and vitamin K.
Its nutritional content means it can promote heart health and strong bones and protect against cancer.
Buy okra when it is firm and keep it dry. Store for no more than 3 to 4 days in paper or plastic in a crisper drawer.
Cooking it whole makes it the mucilaginous juice, unpopular with some people, less obvious.
People who use blood thinners should not eat too much okra, as the vitamin K levels can interact with the drug.

Nutrition

Okra raw

Okra grows easily in many climates and is rich in nutrients.

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing around 100 grams (g) contains:

33 calories
1.93 g of protein
0.19 g of fat
7.45 g of carbohydrate
3.2 g of fiber
1.48 g of sugar
31.3 milligrams (mg) of vitamin K
299 mg of potassium
7 mg of sodium
23 mg of vitamin C
0.2 mg of thiamin
57 mg of magnesium
82 mg of calcium
0.215 mg of vitamin B6
60 micrograms (mcg) of folate
36 mcg of vitamin A

Okra also provides some iron, niacin, phosphorus, and copper.

Individual needs for nutrients vary according to age, sex, activity level, and caloric intake. To help you find out how much you need of a nutrient, the USDA provides an interactive tool.

Okra is also a source of antioxidants. Okra seeds contain oligomeric catechins and flavonoid derivatives, both of which have been linked to a lower risk of cancer.

The gumbo itself contains quercetin derivatives, and both pods and seeds contain phenolic compounds.

These compounds are believed to have antioxidant, antimicrobial, and anti-inflammatory properties.

Benefits

A diet rich in fruits and vegetables can reduce the risk of a range of health conditions, including obesity, diabetes, and cardiovascular disease.

The mucilage of okra is also said to bind cholesterol and bile acid. It collects toxins from the liver and carries them out of the body.

The nutrients in okra may make it useful for preventing a number of health problems.

Cancer

Lectin is a type of protein found in okra, beans, peanuts, and grains. Lectin from okra was used in a study to treat human breast cancer cells.

The treatment reduced cancer cell growth by 63 percent and killed 72 percent of the human cancer cells. More studies need to be done to see if okra has an effect on cancer in humans.

People who do not eat enough folate appear to have a higher risk for breast, cervical, pancreatic, lung, and other cancers.

One 2016 systematic review and meta-analysis of 16 different studies suggested that folate may have preventive effects against breast cancer risk, but more research needs to be done.

Researchers suggest that one link between cancer and poor folate status may be due to DNA changes that trigger the expression of genes that promote cancer.

There is no evidence that taking a folate supplement lowers the risk for cancer, and excessive folate intake may fuel the growth of cancer cells.

Folate from food sources alone is unlikely to have this effect.

Getting adequate folate from food like okra is important.

Pregnancy and breastfeeding

Folate is important for preventing fetal problems during a pregnancy. Low folate levels can lead to a loss of pregnancy or problems for the child in later life. Low folate levels have been linked to conditions such as spina bifida.

Getting enough folate is especially important for women before and during pregnancy, and while breastfeeding.

One 100-gram cup of okra contains 60 mcg of folate. For most people, the recommended daily allowance of folate is 400 mcg.

Diabetes

In 2011, researchers made a powder from the peel and seeds of okra to treat rats with diabetes.

The rats that were treated with the powder had lower blood sugar and fat levels than rats that did not receive the powder.

If this affects humans in the same way, it could lead to new therapies.

Heart health

According to the American Heart Association (AHA), eating foods that are high in fiber can reduce harmful cholesterol levels in the blood.

High-fiber foods lower the risk of heart disease, stroke, obesity, and diabetes. Fiber can also slow heart disease in people who already have it.

Women aged 19 to 30 years should aim to consume at least 28 grams of fiber each day in vegetables, fruits, legumes, and whole grains, while men need 33.6 grams a day. Okra has 3.2 g of fiber per cup.

Osteoporosis

Foods that are high in vitamin K, such as okra, are good for the bones. Vitamin K helps the bones absorb calcium. In theory, people who eat enough vitamin K are more likely to have strong bones and fewer fractures.

Okra and leafy greens such as Swiss chard, arugula, and spinach add vitamin K and calcium to a diet.

Gastrointestinal health

Dietary fiber helps prevent constipation and maintain a healthy digestive system.

Research suggests that the more fiber a person eats, the less chance they have of developing colorectal cancer.

Fiber in the diet also helps to reduce appetite, and it may contribute to weight loss.

In Asian medicine, okra extract is added to foods to protect against irritation and inflammatory gastric diseases. The anti-inflammatory and antimicrobial action may help protect against gastrointestinal problems.

Other health-related uses

Okra seeds can also provide oil and protein, and they have been used as a source of oil in small-scale production.

In poor regions of the world, the seeds can offer a source of high-quality protein.

The viscous extract of okra also has potential for use in medicine, for example, as a tablet binder and a suspending agent in medicines.

Another possible medical application of this ingredient is as a serum albumin extender.

Research has suggested that it could be used as a plasma replacement or blood volume expander.

Buying and using okra

Okra is easy to grow in hot climates.

People should choose okra that is taut and firm to the touch and avoid pods that are shriveled or soft. Once the pods start to turn dark on the ends, they will go bad if they are not used soon.

Okra cooked with chicken

Okra makes a tasty accompaniment to chicken and other roast dishes.

Keep okra dry, and do not wash it until you are ready to use it. Storing it in the crisper drawer in a paper or plastic bag can stop it becoming slimy or moldy. Fresh okra does not last for more than 3 to 4 days.

Ladies’ fingers can be used in salads, soups, and stews, fresh or dried, fried, sautéed, roasted, or boiled. They can also be pickled.

Cutting okra and cooking it in moisture releases a mucilaginous, or slimy, juice that increases the thickness of soups and stews. Dried okra can also be used to make or thicken a sauce, or as an egg white substitute.

Okra seeds can also be roasted and ground to make a non-caffeinated coffeesubstitute.

Some people do not enjoy the gummy texture of okra. Cooking the whole pods quickly can avoid this.

Recipe tips

These healthy and delicious okra recipes have been developed by registered dietitians:

Easy roasted okra

Roasted corn, okra, and tomato salsa

Lemon and parmesan grilled okra

Risks and precautions

Eating too much okra can have an adverse effect on some people.

Fructans and gastrointestinal problems: Okra is rich in fructans, a type of carbohydrate that can cause diarrhea, gas, cramping, and bloating in people with bowel problems. People with irritable bowel syndrome (IBS) and other gut conditions are more likely to be sensitive to foods high in fructans.

Oxalates and kidney stones: Okra is also high in oxalates. The most common type of kidney stone is made of calcium oxalate.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NDDKD), high-oxalate foods can increase the risk of these stones in people who have had them previously. Other high oxalate foods include spinach, rhubarb, and Swiss chard.

Solanine and inflammation: Okra contains a compound called solanine. Solanine is a toxic chemical that has been linked to joint pain, arthritis, and long-lasting inflammation for a small percentage of people who may be sensitive to it. It is found in many fruits and vegetables, including potatoes, tomatoes, eggplant, blueberries, and artichokes.

No studies have suggested reducing solanine intake for the general population. In general, vegetables and fruits help reduce inflammation.

Vitamin K and blood clotting: Okra, and other foods that are high in vitamin K, can affect those who use blood-thinning drugs like warfarin, or Coumadin. Blood thinners are used to prevent harmful blood clots that can block blood from getting to the brain or heart.

Vitamin K helps the blood to clot. People who are at risk of blood clots should not suddenly change the amount of vitamin K they eat but keep their intake of vitamin-K-rich foods steady from day to day.

Takeaway

For most people, okra, like other vegetables, is a healthful addition to the diet. As with any food or nutrient, it is best to eat it in moderation and as part of a varied, balanced diet.

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