FEEDING YOUR IMMUNE SYSTEM

8 FOODS THAT BOOST IMMUNITY

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down. Here are the top eight nutrients to add to your family's diet to cut down on days missed from work and school because of illness.

Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

You don't have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. See Top Seven Vitamin C-Containing Fruits. If you take vitamin C supplements, it's best to space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine.

Vitamin E. This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent.

It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.

You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.

Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.
Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.

The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.

Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.
Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.
Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day.

For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.

RICH SOURCES OF ZINC
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8
Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.
Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

Source: www.askdrsears.com

Alcohol Can Ruin Your Workout!

With more people trying to fight obesity and get the perfect physique working out has become a way of life. Many employers offer their employees and their family member's free membership as incentives to their new and potential workers. Quite a few colleges also offer state of the art gym facilities to both students and faculties alike. The problem is many people who work out regularly think that exercise will not be affected by alcohol consumption.

For some people the occasional happy hour or holiday cocktail will have no affect on a work out routine. The problems start to arise when casual drinking becomes a habit. Excessive alcohol consumption causes medical problems which can severely inhibit the most well thought out work out routine.

Most serious exercisers do not realize that drinking can completely negate all of their hard work. Quite a few college students and young men who make a practice of drinking nights and weekends do not understand why their muscle building work out routine is not working. The problem is caused by the fact that alcohol ultimately dehydrates the body.

In order to build muscle mass the body needs water. With out proper hydration muscle can not be created and it certainly can not be maintained. The dehydration caused by excessive alcohol consumption eventually leads to muscle damage that prevents the muscles from continuing the growth that work outs aimed at muscle growth promote.

Some might notice that they are feeling the effects of dehydration immediately after their work out. These symptoms usually include severe headaches, weakness, and thirst that can not be quenched by anything other than water. Those who eventually connect the dehydration with their work out will not make the further leap from exercising to alcohol. If anything these people working out and then drinking will proceed their alcohol consumption with water consumption which will really have next to no affect on the overall dehydration situation.

As the dehydration caused by alcohol becomes more severe the muscle growth will not only stop, it will start to degenerate. Usually the body burns fat during a work out, even if the work out is designed to promote muscle growth. When dehydration occurs because of alcohol the body will begin using, and burning, muscle for energy during a work out.

Not only will the work out start causing someone to actually lose muscle mass it is entirely possible that someone consuming large amounts of alcohol will begin actually gaining weight in the form of fat. Alcohol contains many empty calories that stop being burned because of the dehydration. While muscle mass is burned and body fat remains it is easy for people attempting to gain a muscular body to instead gain weight but no muscle. Cutting out alcohol, or at least limiting it, is a great way to get the most out of any work out. Those who work out to gain, and tone, muscle mass almost instantly notice better results once they cut alcohol consumption from their daily or weekly routine.

Source: ezinearticles.com

Six Pack Abs To Die For

In order to create a great ab section you need to do these simple steps. You will need good nutrition. If you are eating a lot of fatty food obviously you are not going to see your abs. Therefore eating the kinds of food that have a lower calorie intake will help you in burning the fat faster. Also if you eat several small meals through out the day helps you keep your metabolism burning full blast. A lot of people eat three big meals a day and snack the rest of the day. If you don’t burn the energy you eat your body will start storing the fat. For most people that fat ends up in your abdominal area. If you surround yourself with fruits and vegetables these are the things you will eat. Again if you eat smaller amounts through out the day it will burn your fat faster. Eating those small amounts of fruits and vegetables goes even further and faster in burning the fat.

Exercise is your next important step in six pack abs. Combining these two steps work the best. You can walk, run and workout for a long time and not see results if you do not try to eat right. This step is very important because if you put the calories into your body you need to find a way to burn all those calories up. You need to do a cardiovascular workout combined with a good ab workout. Abdominal muscles come in three layers, transversus abdominis, this is the muscle that provides stability and plays a roll in exhalation. The next layer is the rectus abdominis. This muscle flexes the spine. Then there is the internal and external obliques these muscles are closest to your skin. They provide your rotation and lateral movement of your body. Working these muscles with a cardio workout will burn your stomach into submission and get the abs you dream off.

The next step is abdominal exercises, lets face it with out this step it will not happen. You need to burn these muscles for a stronger core. You will have a better posture and your back will be strong to fight against a back injury. An easy way to remember if you worked them to hard or not hard enough is to think if you were doing your bench presses or arm exercises how many sets would you do? If you do two or three sets and your muscles burn then that is probably the same you should do with your abs.

Your desire to have six pack abs is a desire everyone wants but there are other reasons why we should loose our midsection fat. Our abdominal fat is dangerous to our over all fitness. Being over weight is dangerous for our heart and blood pressure. By doing the steps we talked about above will not only get you six pack abs but also give you the physical fitness you need to live a healthy life. Also it is most important to not give up your program you choose. Staying focused and persistent you will get you the results you always hoped for.


Source: www.fitness.com

Measure Your Cardio Fitness

This simple test offers an easy way to measure your cardio fitness—one of the most important indicators of your overall physical health.
By Diane Vadino for MSN Health & Fitness

This simple test offers an easy way to measure your cardio fitness—one of the most important indicators of your overall physical health. Cardio fitness is a prime bulwark against myriad medical problems, including but not limited to the No. 1 killer in the United States, heart disease; more than 70 million Americans suffer from some form of it.

This test really couldn't be easier: all you need is a 12-inch step (or stair) and a stopwatch. You’ll step up and down for three minutes. Alternate your feet and try to maintain a pace of 24 sets—that's one up, and one down, on each foot—per minute. When the time's up, sit down and take your pulse immediately: With your fingers lightly on the pulse-point on your neck, count the number of beats for 15 seconds, and then multiply by four for the number of heart beats per minute.

In this case, you're aiming low. A low number suggests that your body is better able to recover quickly from exertion—a key element of a healthy body—so the lower the figure, the greater your cardio fitness. Once you have the number of beats per minute, it's easy to gauge your situation.

Excellent: Anything less than 97 beats per minute

Good: 97-127 beats per minute

Fair: 128-142 beats per minute

Poor: 143-171 beats per minute

Very Poor: anything above 172 beats per minute

Don’t despair over an unsatisfactory result, however: Your level of cardio fitness can improve remarkably quickly, with as little as 20 minutes of cardio exercise four to five times a week.

Source: GMTV and the American College of Sports Medicine

Building Strength

Building Strength

Whey Protein: the ultimate nourishment

Whey is the ultimate protein in terms of bio availability (around 100) and content of essential amino acids, which the body needs on a daily basis to promote a healthy body and assist in maintaining muscle tone. Whey protein is a by-product of cheese making, which has been concentrated and purified by a filtration process to yield a high purity protein product, that is both natural and pure without any added preservatives.

The amount of protein in Whey Protein Concentrate is 22 grams per serving and the balance is made up of 2 grams fat, 2 grams carbohydrate and a mixture of minerals amounting to less than 1 gram. All the Whey Protein Isolate is the purest form of whey protein and contains 25 grams of protein per serving, less than 1 gram of carbohydrates, less than 1 gram of minerals and trace amounts of fat.

Advertise Here
Without protein, you may spend hours in the gym and never increase your lean muscle mass simply because you cannot grow a muscle without protein.


Benefits of Whey Protein:

*
Recent research shows that it’s best to consume whey protein two hours before exercising - after exercising, within two hours or less. This is the time when the body needs protein the most. More recent studies have reduced this time to as little as 15 minutes. Whey Protein digests easily to start nourishing muscle tissue in need of repair. It has a high concentration of branched chain amino acids (BCAAs) which are used by muscle fibers during exercise. The body prefers to use BCAAs during periods of exercise as a source of energy. The muscles break down BCAAs into glucose which passes directly into the skeletal muscles from the bloodstream. Low levels of BCAAs may lead to increased fatigue, especially during endurance exercise. Whey Protein replenishes the BCAAs to help prevent muscle fatigue, produce favorable psychological effects, improve performance, and foster faster recovery after intensive exercise.


*
Whey Protein contains a protein fraction known as glycomacropeptide, which is a powerful stimulator of the pancreatic hormone cholecystokinin (CCK). CCK is an appetite suppressant that plays many essential roles relating to gastrointestinal function, including the regulation of food intake. Also, CCK stimulates gall bladder contraction and bowel motility; regulates gastric emptying; and stimulates the release of enzymes from the pancreas.


*
Certain specific types of hydrolyzed whey protein show promise in helping to naturally reduce blood pressure (High Blood Pressure). While whey proteins should not be substituted for prescription medication, they may be a good complement to your current program. Look for more information later this year.


*
Whey Protein is a very useful and key component in weight management programs. Protein has long been known to provide a higher level of satiety versus carbohydrates, and may help dieters feel less hungry between meals. The Journal of the American Dietetic Association compared the effects on body weight and composition of two diet plans. One plan included liquid protein meal replacements, and the other followed a more traditional approach. At three months, both groups experienced significant weight loss. After one year, most of the participants in the protein supplement consuming group maintained their initial weight loss, while the traditional group regained most of their weight.


*
Whey protein has been researched in prevention and life extension studies for such things as cancer, AIDS and other degenerative diseases. It may help T-cell activity and decrease wasting tissues during illness and therefore increase well-being and the speed of overall recovery. Whey proteins contain high levels of the amino acid cysteine, which is needed to help the body produce glutathione, a powerful anti-oxidant that plays a key role in maintaining immune health. In fact, one of the first symptoms often noticed in individuals with autoimmune diseases, such as HIV, is a decline in glutathione levels. Numerous studies have demonstrated the positive effects of whey protein supplementation on individuals with various types of cancer, chronic fatigue syndrome, and HIV. One recent study found that whey proteins inhibited the growth of breast cancer cells in a test tube. Another study showed a reduction in the size of cancer tumors in some patients when they consumed a whey protein product that delivered 24 grams of pure whey protein per day.


*
Whey Protein provides High Quality Protein For Those on Lactose, Casein or Gluten Restricted Diets-- Whey protein isolate is the purest form of whey protein and is made up of over 90 percent protein. It contains only trace amounts of lactose therefore individuals with lactose intolerance can safely take whey protein isolate. It is also a great protein source for individuals with Celiac disease who are on gluten or wheat protein restricted diets.


*
Osteoporosis, is a major health concern. Studies show that low protein intake, including lower levels of animal protein intake, is significantly related to increased levels of bone loss. Regular exercise and adequate amounts of protein and calcium in the diet can make a positive difference to bone health and may help to reduce the incidence of osteoporosis.


*
Exciting new research is being conducted that indicates certain whey protein components help promote the growth of new body tissue. This work is ongoing and still in the early stages.


Types:

Whey protein comes in three, distinctly different types, of which some are better than others, depending on different factors. One of great importance is absorption, followed by the price.

Hydrolyzed Whey - Protein Isolate (HWPI)

In the whey protein family, Hydrolyzed Whey Protein is the most readily digestible. While having the highest efficacy of all the whey proteins it is also the most expensive. HWPI is partially utilized to aid in the human digestive process, which makes it very soluble. The problem with HPWI is that it has an extremely bitter taste that is impossible to overcome with sweeteners or flavorings, which prevent it from possibly ever becoming a primary ingredient in this class of protein supplementation. HPWI still can be found in some supplements but as one of the lesser ingredients.


Whey Protein Isolate (WPI)

WPI has a good taste and is also extremely digestible. WPI is almost entirely void of fat and is lactose free. The latter is of great importance to individuals with lactose intolerance. The process of cross-flow microfiltration helped to revolutionize this type of protein. This is the phase in processing which follows the "concentration" phase to "isolate" the whey protein.


Whey Protein Concentrate (WPC)

Whey Protein concentrates have a variety of different problems associated with them. Symptoms from users of WPC included bloating, gas and in some cases diarrhea. There is a very large variance in the protein content itself. Actual protein content can vary widely from twenty-five (25) to eighty (80) percent that is a direct result of the dependence on the quality and cost. If you were to compare WPI to WPC you will find that WPC has higher concentrations of fat, carbohydrate and lactose. The absorption is also reduced due to the lower assimilation in the stomach and intestines. Due to the lower cost of manufacturing and the reduced quality and quantity of the protein content, this is the most economical.

Intake Recommendations:

For sedentary, unstressed people, the recommended daily protein intake level is approximately 0.4g per pound of body weight daily (60g of protein per day for a person weighing 150 lb).

At the other end of the scale, for people on an intense training or workout program, up to 1 g. of protein per pound of body weight is ideal to fuel the muscle tissue. At this level of consumption, it is recommended to spread the protein intake over a number of meals through out the day to allow for efficient assimilation of the protein by the body.

Whey protein is readily available in a concentrated powder form and may be purchased in nutrition or health product stores, in many large grocery stores, or directly from suppliers on the Internet. There are many ways to consume whey protein as it can easily be added to water, juice or other liquids. It can also be added to softer solid foods, such as applesauce, or used as an egg replacement in many baking recipes.


Source: http://www.womenfitness.net/bodybuilding_why_protien.htm

Snacks tend to be salty, sugary or fried and therefore unhealthy. here are some tasty alternatives

Snacks are an integral part of our diet. Unfortunately, they tend to be salty, sugary or fried. Familiar snacks like vada pav, puris, pizza, chivda, chips, cakes, though hard to resist, have little to offer other than empty calories, and a craving for more. So, should you forgo the yummy temptations altogether? Is there a sensible alternative that is healthy, full of satiety value, and nutritionally sound? There are plenty of options, if you care to look around. They are not as boring or tasteless as perhaps you imagine. The effects of certain foods that we have been consuming all along are more dangerous than we realise. We have always believed that they are a part of our daily food intake, and never gave it a second thought. Well, if you did, you would be rudely jolted out of your complacency.

Here are some startling facts on what excessive intake of any of these could do to you.

White flour
• Digestive disorders
• Poor eyesight
• Anaemia
• Tiredness and irritability
• Weakening of bones (osteoporosis)
• Increase in blood sugar ( diabetes )
• Obesity

White sugar
• Because it is refined, it is devoid of vitamins, minerals and nutrients
• Contributes to obesity
• Suppresses the immune system
• Causes hyperactivity, anxiety, difficulty in concentrating, and cranky behaviour in children and adults
• Produces a significant rise in triglycerides and cholesterol levels
• Causes hypoglycaemia and diabetes
• Causes premature ageing and osteoporosis
• Robs you of vitamin B
• Contributes to eczema in children
• Causes bowel problems, especially constipation
• Can adversely affect performance in school that could lead to learning disorders. Can also cause depression
• Sugar in excess may be one of the causes of prostate gland cancer
• Cancer cells multiply with sugar
• In women, sugar increases PMS syndrome

Fried foods
Fried foods have high fat content and are energy dense. They lead to undesirable weight gain

• Frying leads to undesirable alteration in the chemical composition of oils especially during deep frying. This irritates and damages the inner lining of the gut which may cause bowel upsets manifesting as abdominal pain, nausea, vomiting or diarrhoea

• Prolonged heating of oil at high temperature results in formation of several other harmful chemicals. One of them is acrolein, which irritates the gut lining, and is a cancer-causing compound. Reheating of polyunsaturated fats also produce toxic substances such as polymerised products, peroxides and free radicals

• At high temperature, the natural form of fats may undergo change into ‘trans’ form, forming trans-fatty acids. Trans-fatty acids increase blood cholesterol levels even more than pure ghee or animal fat. They also reduce HDL (good) cholesterol and increase the tendency of blood clotting, thus increasing the risk of coronary heart disease

• At high temperatures many nutrients especially vitamins and dietary proteins are destroyed. There is progressive loss of vitamins A and E at temperatures above 150 degrees Celsius.

• Fried foods with their high fat content are unsuitable for those suffering from indigestion. They are not as easily digested as boiled, steamed and baked foods Replace

• Opt for baking, boiling or steaming instead of frying food

• Instead of using white sugar for sweetening, substitute with jaggery, honey, or dry fruits wherever possible

The healthier alternatives
• Fruits (rich in anti-oxidants, high in fibre, contains natural sugar, low in glycaemic index, high content of water, and are a good source of carbohydrate)

• Freshly chopped vegetables with salsa, yoghurt dip, or hummus (contain fibre, roughage, anti-oxidants, vitamins)

• Dried fruits – dates, raisins, figs, apricots, prunes (contain good fats, vitamins, boost energy levels and immunity, low in calories)

• Nuts – almonds, pistachios, cashews, walnuts (good source of essential fatty acids such as omega 3, vitamin E, lowers cholesterol, boosts energy levels)

• Seeds – pumpkin, sunflower (essential fat, high in vitamins and minerals, calcium) • Wholegrain bread, vegetable sandwiches with chutney, salsa, mustard (whole wheat is an excellent source of dietary fibre, vitamins B and E, reduces risk of cardiovascular diseases and diabetes)

• Poha/upma with vegetables

• Salted popcorn (carbohydrate, fibre)

• Baked potato (low in calories, high in carbohydrates, good source of energy)

• Corn on the cob/ Corn bhel / boiled corn with masala (excellent source of fibre, good; for memory)

• Low-fat yoghurt (good quality probiotic bacteria, low in glycaemic index, contains a small percentage of vitamin B, good for the skin and hair)

• Whole wheat frankies stuffed with paneer/corn/spinach/potato masala

• Steamed idli with coconut chutney (good source of carbohydrate and protein, good satiety value. Coconut chutney has natural saturated fat, and is high in vitamin E)

• Uttappa stuffed with onion, capsicum, tomatoes (anti-oxidants)

• Sprouts bhel (protein, living food, high in fibre)

• Potato with jacket with mixed vegetable salsa

• Wholegrain biscuits Yummy recipes

Corn melody
Ingredients
• 50 gms yellow corn
• 50 gms french beans, chopped
• 50 gms carrots, chopped
• 100 gms shelled green peas
• 2 to 3 tbsp green chilli and ginger paste
&bul; salt to taste
• ½ cup coriander, freshly chopped
• ¼ cup grated coconut
• ½ cup milk
• 1 teaspoon olive oil
• ¼ tsp. mustard seeds
• a pinch of asafoetida
• 7 to 8 curry leaves
Method
• Crush the yellow corn in a blender
• Boil the vegetables till half done and strain
• In a pan heat oil and add mustard seeds to it. When it starts to splutter add asafoetida, curry leaves, corn, milk, vegetables, salt, ginger, and chilli paste to it
• Let it cook for sometime. Stir occasionally to prevent sticking to the pan
• When the corn is tender, remove from the fire. Stir in chopped coriander and grated coconut. Serve hot

Masala idlis
Ingredients
• 5 to 6 steamed idlis
• tomato, chopped
• green capsicum, chopped
• onion, chopped
• tbsp pav bhaji masala
• tbsp red chilli powder
• salt to taste
• tsp. oil
Method
• Cut the idlis into cubes.
• Heat oil and add chopped vegetables and masala to it.
• Fry for sometime and then add the idlis.
• Mix well and serve hot.

Paneer cutlets
Ingredients
• 150 gms paneer, crumbled
• 4 potatoes, boiled and mashed
• 1 onion, chopped finely
• 5 to 6 green chillies
• a small piece of cabbage, chopped finely
• coriander for garnishing
• brown breadcrumbs
• salt to taste
Method
• Mix all the ingredients and shape into cutlets.
• Coat with breadcrumbs and cook on a nonstick pan till brown. Serve hot.

Masala green channa
Ingredients
• cup green channa, soaked and boiled
• ½ cup capsicum in all colours, chopped
• 1 tsp. chaat masala
• ½ tsp pav bhaji masala
• salt to taste
• ½ tsp red chilli powder
• ½ tsp amchur powder
• 1 green chilli, chopped finely
• ½ cup chopped onion
• 1 tsp oil
• ¼ cup chopped coriander
Method
• Boil the chana with salt and set aside.
• Heat oil in a pan
• Add all the chopped vegetables to it along with the masala
• Mix well and add the boiled chana
•Garnish with chopped coriander and serve hot



By: Naini Setalvad
Obesity and Health Food Consultant
Source: healthforyou@vsnl.net

Tips for Healthy Eating and Losing Fat

* Eat a small meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable. Eat less food more often!

* Include a lean source of protein at each main meal.

* Protein is the key for fat loss because it has a high thermogenic effect. This means that your body produces more heat when digesting protein; therefore, you burn more calories.

* Consume plenty of salads and vegetables as these are high volume foods.

* Avoid refined carbohydrates as these foods easily store as fat and give you a surge of energy followed by a drop in energy and mood.Examples are white sugar and white flour products such as white bread, white rice and white pasta.

* Choose complex carbohydrates as these foods are released slower into your system so they stabilize your energy level. Examples are whole grains such as brown rice and rye bread.

* It is best to eat your carbohydrates earlier in the day so that you have more time to burn them off. Limit starchy carbohydrates for fat loss.

* Include essential fatty acids (good fats) such as olive oil and omega 3, 6, and 9 in your diet.

* Fruit intake should not exceed 2 servings per day when you are trying to lose weight. Avoid fruit with and after a main meal that contains animal protein as this may cause digestive problems. Have fruit 1/2 hour before a meal or 2-3 hours after.

* Drink 8 cups of water/herbal tea/green tea per day. Avoid with meals. Avoid tap water.


Source: JM Nutrition