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Wednesday, 27 February 2013

Oven Baked Fish & Chips

Tested / Low - Fat 

Serves                      : 4 person 

Preparation Time     : 15 min

Cook Time                : 40 min



Ingredients 


  • 880 g/ 1lb 12 oz floury potato, scrubbed and cut into chips.
  • 2 tbsp olive oil.
  • 50 g fresh bread crumbs.
  • Zest 1 lemon 
  • 2 tbsp chopped flat leaf parsley.
  • 4 x 140 g / 5 oz  thick sustainable white fish fillets 
  • 200 g / 7 oz Cherry Tomato

Method 

  1. Heat Oven to 220 C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
  2. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle .0with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips' cooking time.

Healthy Benefits


We've halved the fat and calories of this traditional favourite by cooking it in the oven instead of frying. Although potatoes don't count towards your 5-a-day, they're a useful source of vitamin C as well as B6, potassium and manganese.

Nutrition Per Serving:

366 kcalories, protein 32g, carbohydrate 43g, fat 7 g, saturated fat 1g, fibre 4g, sugar 3g, salt 0.5 g 


Monday, 18 February 2013

Marriage Is Good For Your Health ..

A new study discusses the health-related benefits that appear to be conveyed by being in a good relationship. Of interest is the discovery that the advantages of marriage are different for men and women.

In men, marriage appears to be linked to improved survival rates with the more satisfying the marriage, the higher the rate of survival.

As an example, University of Rochester researchers discovered happily married men who undergo coronary bypass surgery are more than three times as likely to be alive 15 years later as their unmarried counterparts.

The quality of the relationship is even more important in women. An unhappy marriage does not provide a survival bonus yet satisfying relationships increase a woman’s survival rate almost fourfold, the study found.

The study may be found in the journal Health Psychology, a publication of the American Psychological Association.

“There is something in a good relationship that helps people stay on track” says Kathleen King, professor emerita from the School of Nursing at the University of Rochester and lead author on the paper.

Researchers believe the effect of marital satisfaction is on the same level as traditional risk factors.

Harry Reis, a coauthor and professor of psychology comments that the effects of marital satisfaction is “every bit as important to survival after bypass surgery as more traditional risk factors like tobacco use, obesity, and high blood pressure.”

“Wives need to feel satisfied in their relationships to reap a health dividend,” explains Reis.
“But the payoff for marital bliss is even greater for women than for men.”

The findings by the Rochester researchers contrast with some studies that have not found a marriage benefit for women. Reis believe the difference is looking at the level of satisfaction of the marriage, rather than simply being married.

In the study, researchers tracked 225 people who had bypass surgery between 1987 and 1990. They asked married participants to rate their relationship satisfaction one year after surgery.
The study adjusted for age, sex, education, depressed mood, tobacco use, and other factors known to affect survival rates for cardiovascular disease. Fifteen years after surgery, 83 percent of happily wedded wives were still alive, versus 28 percent of women in unhappy marriages and 27 percent of unmarried women.

The survival rate for contented husbands was also 83 percent, but even the not-so-happily married fared well. Men in less-than-satisfying unions enjoyed a survival rate of 60 percent, significantly better than the 36 percent rate for unmarried men.

“Coronary bypass surgery was once seen as a miracle cure for heart disease,” says King.
“But now we know that for most patients, grafts are a temporary patch, even more susceptible to clogging and disease than native arteries. So, it’s important to look at the conditions that allow some patients to beat the odds.”

King believes aggressive medical care in the form of bypass surgery rarely leads to life-changing behavior. “The data show that many people go back to the lifestyle that they had before,” she says.

Researchers say the study demonstrates the importance of ongoing relationships for both men and women.

Supportive spouses most likely help by encouraging healthy behavior, like increased exercise or smoking cessation, which are critical to long-term survival from heart disease. King also suggests that a nurturing marriage provides patients with sustained motivation to care for oneself and a powerful reason to “stick around so they can stay in the relationship that they like.”

These are qualities of the relationship that likely existed before bypass surgery, and continued afterward, says King.

The study has some physiological basis as earlier research discovered people with lower hostility in their marriages have less of the kind of inflammation that is linked to heart disease.
Researchers believe this association may help explain why people in this study benefited from satisfying marriages.

Friday, 15 February 2013

Too Damaged to Love Again?

Tips & Text Share By Some Therapist - Stories of trauma and pain are part of my normal day as a therapist. I hear about hurt that starts in early childhood for some and continuing throughout life for others. Have you ever wondered how early childhood pain or trauma affect ones capacity to love? And to those who have been seriously hurt, is it possible to be so damaged emotionally that you actually can't love again?

Keys to Relationship Connection

At the very core of connection is ones ability to empathize. Good marriages and healthy families are all about connection. The inability to empathize with others also results in a lack of an integrated sense of self. If a person is missing a solid sense of who they are they tend not to develop a real sense of self-awareness and may feel they are either all bad or all good. Many things can disrupt this bonding process. A mother who is depressed or emotionally not available herself raises a child that doesn't learn to connect very well emotionally (just like their mom).
If an infant or child is exposed to high levels of fear and stress, like many abused or neglected children, than this can possibly predispose a child to a latter need for recreational drugs or produce an aggressive or self-destructive child. The skills necessary for achieving an intimate relationship are both the ability to be self-aware enough to be in touch with your own feelings and than be able to relate to the feelings and experiences of the intimate partner. Lacking these skills leaves one with a diminished ability to both give love and receive it.

Microwave Love Misses Out on Real Intimacy

We live in a fast-paced culture and the result is we want everything to come as a quick delivery. Love takes time to develop; it is not a process that can be accelerated. Loving someone deeply requires taking the time to truly know them. It takes honesty, it requires some risks and it takes a tremendous amount of trust. Yet many people think they can just fast forward the process like some steamy scene in a romance movie and begin a real relationship with sex instead of communication. It is doomed to fail because microwave love misses out on real intimacy. Like Frank Sinatra advises in his classic song lyric, “Let's take it nice and easy,” and that lovers need to slow down and “take all the steps along the way”.
Could it be that we hurry through love, rush relationships, speed up sex, and race through life in general because we are all too wounded to be willing to take the risk of loving someone deeply? Or could it be that our culture has just lost the ability to love because we have become too narcissistic and self-centered? Hurrying through life keeps us so busy that it steals the important solitude that we need to be healthy and whole, both psychologically and spiritually. In other words it keeps us from fully feeling our emotions of loneliness and emptiness. Maybe that's why some people stay so busy and never take a minute to slow down, because if they did it would mean getting honest about what's missing in their life and that would be too painful, so it's off to another busy activity to avoid getting real.

Giving Up on Love Before It's Over

The other day I was talking to a man who has gone through a series of unsuccessful relationships and he actually used the word “DONE” when he was describing how he felt just before ending a relationship. Just simply “I was done” like when you are done with something and you throw it away because it is no longer useful to you. It just struck me as strangely sad that he was referring to a woman that had loved him. She loved and he wasn't able to feel it anymore. Just another sad ending that is common when someone gives up on love before the relationship is over, and when that happens usually both people are going to get hurt in the process.
As a therapist who specializes in relationships; I frequently witness how diminished people’s capacity to love is these days. Everyone claims they want someone to love, yet so many mindlessly walk away from love. They just move on to the next relationship or what appears sometimes to just be another “victim” of failed love. What are they looking for I wonder? Why can’t they see the value of the person they are with or the relationship they are in? Why aren’t they willing to stick around and make the effort to create something beautiful and lasting? What happened to “real” love and “real” commitment?

Losing Your Heart - One Broken Relationship at a Time

I watch so many people take their spouses for granted and under-value a relationship that should be meaningful. For many this is a warning sign of a failing relationship, which I realize means they are losing another piece of their heart. Sadly many people don't know that with every breakup they lose a part of their heart, but they don’t slow down enough to actually feel or grieve the loss of their own intimate connections.
How many pieces of your heart can you lose and still retain the ability to deeply and fully love? The answer is not as much as you think because the more break ups, the more scars and the more scars, the harder it is to open up next time. How ironic, our culture is always drawn to watch great love stories but are we are often too cowardly to write ourselves into the script. How about you? Do you have the courage to open your heart and really love, or are you too damaged, wounded or narcissistic to love again? You get to choose the level of intimacy in your relationships. I hope you choose love.
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