Instructions

Remove skin of tomatoes.
In a pot add chicken, Garlic (Lehsan), Ginger (Adrak) and salt. Cover and cook on low heat till the water from the chicken have dried and chicken is half cooked.
Add oil, tomato, green chili and onion. Cover and continue cooking. When the water dries and chicken is tender add the Black peppercorn (Kali Mirch), stir and remove from heat.
Serve with boiled rice.
Serving: 2 persons

Whiteheads form due to the dirt on our skin and the toxins in the body so to keep both clean we should wash our face often and drink lots of water to keep the body toxins out.
Following our some tips for treating whiteheads:

1. Remember whiteheads should be extracted by an experienced person in Pakistan.
2. To avoid whiteheads from forming in the first place, you should use a soft facial cleanser that is oil-free found in Pakistan and wash your face at least two times a day.
3. Never squeeze or pick at a whitehead as doing so may spread the irritation and leave an ugly red scar.
4. Use a face cream or moisturizer in Pakistan which contains salicylic acid to prevent whiteheads.
5. Always look for antiseptic skin care and cosmetic products in Pakistan.
6. Use skin care products with benzyl peroxide, salicylic acid or AHAs so you never get whiteheads.
7. It’s necessary to keep your skin clean all the time in order to prevent the formation of whiteheads.
8. Drink ample of water to keep your skin and body hydrated and to get rid of the toxins from your skin.
9. Always apply a toner after cleansing your face in the morning and in the evening to seal the pores to prevent whiteheads.
10. Remember there is a variation between a blackhead and a whitehead, blackheads are partly blocked pores and the fully blocked pores are called whiteheads. Never try to remove whiteheads at home – this may lead to grave skin infections and lasting scarring.

Love going for that occasional massage appointment in the nearest spa? Well, now there is a reason to increase the frequency of your visit to the massage parlour-it actually boosts your immune system.
Researchers in Cedars-Sinai's Department of Psychiatry and Behavioural Neurosciences have found that people who go for massage experience measureable changes in their body's immune and endocrine response
Although there have been previous, smaller studies about the health benefits of massage, the recent study is widely believed to be the first systematic study of a larger group of healthy adults.
"Massage is popular in America, with almost 9 percent of adults receiving at least one massage within the past year. People often seek out massage as part of a healthy lifestyle but there hasn't been much physiological proof of the body's heightened immune response following massage until now," said Dr. Mark Rapaport, chairman of the Department of Psychiatry and Behavioural Neurosciences.
In the study, 29 subjects received 45 minutes of Swedish massage and 24 received 45 minutes of light touch massage.
Each participant underwent informed consent, a physical and mental evaluation and was deemed to be physically healthy and free of any mental disorder.
Massage therapists were trained in how to deliver both Swedish and light touch using specific and identical protocols.
Prior to the massage, study participants were fitted with intravenous catheters in order to take blood samples during the study session. Then participants were asked to rest quietly for 30 minutes.
Following the rest period, blood samples were collected from each person five minutes and one minute before the massage began.
At the end of the 45-minute massage session, blood samples were collected at one, five, 10, 15, 30, and 60 minutes after the massage.

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday. This week’s answers:
1. Is there any real solution for weight loss or all companies behind my wallet? I have tried many products for weight loss, but none, none has given me any results. Can someone help me with a solution on this please?
Arnold
The best and safest way to lose weight is by exercising regularly and eating healthy, low-fat meals. Exercise helps burn more calories – decreasing the body fat percentage. Weight loss occurs when there is a reduction in caloric intake and increase in caloric expenditure. So, if you want to shape-up, watch what you eat! Cut back on fats and sugar. You don’t need to starve yourself, but eat a well balanced diet has a high intake of fruits, vegetables, whole grain cereals and sprouts.

Types of exercises:
- walking
- cycling
- swimming
- tai chi/ yoga
A sound weight-loss program should include –
§ Decreased fat consumption
§ Portion control
§ Palatable food choices
§ High fibre
§ Adequate nutrition
§ An active lifestyle
§ Consistent exercise habits
2. My father underwent open heart surgery last year. Can he do weight training now?
Pritha
Yes, he can do weight training. Please make sure he makes sure he does the exercises with correct form and technique and progresses gradually to avoid injury.
3. What is the recommended duration for reps in strength training?
A_pratyush
Based on your current fitness level and medical history, formulate an exercise program that is structured, challenging and progressive. Here are some ways you could vary your strength workout routine in order to recruit different muscle fibers and increase muscle mass:
Exercise selection: You can do supersets for bulk and definition – for example; bench press followed by dumbbell flies for the chest muscles or barbell curls followed by dumbbell curls for biceps. To increase intensity target the same muscles from different angles using a variety of exercises.
A set of 8 to 12 reps with 70 to 85% of maximum resistance is recommended for strength development.
Exercise sequence: While performing a series or circuit of strength exercises, it is advisable to proceed from the larger muscles to the smaller muscle groups.
Exercise sets: You could do multiple-set strength training or single-set strength training.
Exercise progression: The key to strength development is progressive resistance. As muscles adapt to a given resistance, increase resistance to stimulate further strength gains.
Give your muscles adequate rest: The one important aspect of high-volume or high-intensity training is – REST. The body needs adequate rest to avoid the possibility of physical burnout. Especially while weight training, muscles need at least 48 hours of rest in between workouts sessions to recover and recuperate.
4. My 8 yr-old daughter is very puny. Please suggest some exercises and fitness plan
Kamala
The goal of this workout is to strengthen and stretch your body. You develop muscles that increase the body’s metabolic rate, the bones become strong and you look and feel better.
Warm-up
Start with a 5-minute warm-up by walking briskly.
Frequency
Thrice a week, on alternate days.
Sets
2 x 16 reps
Equipment
· 2 water bottles or dumbbells (weights)
· A chair
· A carpet / mat
· A bath towel
Exercise description
Squats
Hold weights in your hands, keeping feet shoulder-width wide go into a squat position by bending the knees; make sure your knees don’t go beyond the toes. Return to starting position.
Bent-over rows
Sit on a chair and lean slightly forward from your hips. Hold weights in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulder-blades and then lower.
Shoulder press
Sit on a chair and hold weights in each hand. Lift your hands up to shoulder level and extend your arms overhead. Bring your arms back to shoulder level.
Obliques
Lie on your back with your knees bent, support your neck by placing your palms behind your head. Keeping your chin off the chest, slowly lift up twisting to the right side, then to the left side and then lower.
Hamstring and calf stretch
Lie on a mat or carpet. Extend the right leg up and place a bath towel around your right foot. Hold the ends of the towel and straighten your leg. Hold for 15-20 seconds and then switch legs.
5. Hi. I am 23 years old, weight 75 kgs and height 5 feet 5. I don’t feel overweight but get breathless easily. What should I do?
Dyanesh
Judging from your height and weight you do need to lose weight of around 10 kgs.
This can be achieved by following a moderately restricted healthy balanced diet along with regular exercise. I suggest you do cardiovascular or aerobic activity, for 30 minutes to 1 hour daily to increase stamina and burn calories; examples are walking, jogging, swimming or cycling.

Banana Bread is a great snack for anytime of day. You can eat it for Breakfast, Brunch or with afternoon Tea or Coffee. This Bread is so easy to make too. You don’t even need a mixer or bread maker. Just follow the recipe below. It makes one loaf.
1 1/2 Cups Sugar
1 Stick Butter (softened)
1 3/4 Cups Flour
1 Cup Ripe Bananas, mashed (2-3 bananas)
2 Eggs
1/2 Cup Buttermilk*
1 tsp Soda
1 tsp Vanilla
1 cup Chopped Pecans or Walnuts
Cream sugar and butter. Add eggs, vanilla and buttermilk and mix. Sift together flour and soda and add to wet mixture in 3 parts stirring just until mixed. Add bananas and nuts then mix until incorporated. Pour into a greased loaf pan and bake at 350 degrees for approximately 1 1/2 hours.
* – You can substitute 2 teaspoons of Vinegar in 1/2 cup of Milk for Buttermilk.