How to Develop Healthy Eating Habits

We all realize that we have to eat to live. We also know that there is a thing called too much or too little...if we are overweight, then we must be eating too much or have an underlying problem that needs to be checked out.

Steps

1. Choose nonfat milk, avoid cheese and butter (or margarine with trans fat) most of the time, and eat plenty of lean meat. Saturated fat is very bad for your heart.

2. Get plenty of protein, but limit your meat intake. Eat only lean meat (preferably white meat). The FDA recommends 0-2 servings of meat per day. It's best to gain protein from beans and nuts. Unless you are on an intensive workout routine, you should probably be eating about a gram of protein for every pound you weigh in order to maintain your weight. If you are on an intensive workout routine, about a gram per pound is still probably best, but your personal trainer would better be able to help you determine the necessary amount based on your goals and body type.

3. You should keep in mind that losing weight shouldn't be something that a person tries to do fast; take your time. Exercise can speed up the process, but don't come up with an exercise plan that you'll realistically never be able to maintain. The same applies to changing the way that you eat: think sensibly about it. It is healthier to be overweight than to have your weight constantly fluctuating. Be sure to make decisions which you can stick to.

4. You are basically going to train your body to like the way that you eat, and in time you will appreciate that you made the changes, for you'll feel healthier, too.

5. Never let yourself get so hungry that you want to eat everything: grab some unsalted nuts or a banana or an apple. You are not obligated to eat a big lunch, and it is probably best that you don't. Eating will often make people want to take a nap, but this is not the main reason for not eating a big lunch; the main reason is to start training your mind and body to think differently about food.

6. Program yourself to think of a real meal as something with protein, fruits, and vegetables.

7. If you just have to have bread with your meal, try having whole wheat. Other grains are also profitable. Some other grains that are useful include millet, barley, and buckwheat. Sprouted wheat is also a good source of protein.

8. If you are feeling a little drained or you're just wanting a fast pick me up, have a tablespoon or two of (reduced fat) peanut butter.

9. Keep in mind that the FDA recommends no more than 10 teaspoons of sugar daily. 10 teaspoons of sugar weighs roughly 40 g. The average American consumes well over 20 teaspoons per day. Try to avoid high sugar foods. If you need sugars, try less refined sugars such as unrefined sugar, and organic honey.

10. Make time to eat. Eating slowly aids digestion and the absorption of vitamins. Do your best to make time to sit down and eat your food slowly. Savor it. Even when eating healthy, take the time to enjoy it. On top of making you happy, this will give your body time to break it down more fully.

11. Avoid fast food whenever possible.

12. Drink plenty of water. On top of keeping you hydrated, it flushes toxins out of your system.

Tips

* Learn to cut your sandwich in half and then cut each half in half (making small "finger sandwiches"). You'll find that you may only eat three of them instead of the entire sandwich. Eat slowly and chew.

* Keep your skin in mind, for you don't want to lose the elasticity of your skin. It is your skin that keeps you looking young; don't try to lose the extra pounds too fast.

* You should not look at depriving yourself as a positive thing; balancing and monitoring your diet is something wonderful...in time you may wonder why you didn't make a change sooner.

* Now if you just really love Fried Chicken and bacon, try this...get the faucet water really hot, (using hot dog tongs) hold the meat underneath the faucet and rinse well. Then place the meat on a paper towel to drain, put it on your dinner dish and eat!

* Have you ever been out to a restaurant and eaten, and later started having your fingers swell, and you just didn't feel quite right? You may have taken in too much sodium. It is hard to get around the sodium when you are eating out, since a lot of food is already pre-mixed at restaurants, such as Guacamole, Crab Dip, etc. The best thing to do is drink lots of water: you'll feel better in no time at all.

* Use moderation in developing an eating and exercise plan that works for you. Keep in mind that too much of anything, even of good things, can often have a negative impact on you: stick with using the key of moderation.

* Every once in a great while, treat yourself to something special, like when you are out having lunch with someone. Have a chocolate milkshake or maybe a large hot fudge sundae (with two spoons) to share with your friend or family member. Again, eat in moderation.

* Take your time on losing weight, and just stick with a good program...work towards maintaining your weight as you lose. Your goal should be more towards good health; plus, it is nice to look good in your clothes.

* Drinking water is good for you, so why not drink some before eating? It may fill you up, so you won't overeat.

Warnings

* People should not devour foods or "wolf down" their food like it is going to be their last meal...take your time to eat; if there is not much time to eat have a light snack.

Source: Unknown

Chicken Tikka Masala

The ingredients -

1 cup yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon minced fresh ginger
4 teaspoons salt, or to taste
3 boneless skinless chicken breasts, cut into bite-size pieces
4 long skewers

1 tablespoon butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt, or to taste
1 (8 ounce) can tomato sauce
1 cup heavy cream
1/4 cup chopped fresh cilantro

In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.

Preheat a grill for high heat.

Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute.

Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce and cream.

Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

Mango Marinated Chicken

Ingredients:

1.25 kg Chicken
3 Mangoes
1 Spring Onion, smashed
3 tbsp Oil
Marinade
1 tbsp Cornstarch
1 cup Chicken broth
1 tbsp Curry Paste
1 pod of Garlic
2½ tbsp Sugar
4 tbsp Mashed Mango
2 tsp Salt
4 tbsp Mango Chutney
10 Shallots, skinned and smashed
Sauce Thickener
2 tbsp Water
1 tsp Cornstarch


How to make mango marinated chicken:

* Cut chicken into bite size pieces.
* Mix in salt and keep aside for half an hour.
* Mix in one tablespoon cornstarch to chicken and set aside Slice mangoes along each side of the stone to obtain 2 faces.
* Remove flesh and dice into cubes.
* Mash remaining bits of mango and set aside with juice for marinade.
* Mix mango chutney and mashed mango and juice and sugar.
* Marinate chicken in this sauce.
* Heat three tablespoons oil in a wok and saute the spring onion, shallots, and garlic.
* Add curry powder.
* Add marinated chicken and stir-fry thoroughly.
* Add chicken broth.
* Cover and bring to a boil.
* Reduce heat and cook over low heat for another 10-12 minutes.
* If sauce is not thick enough, thicken by adding sauce thickener.
* Dissolve one teaspoon of cornstarch in two tablespoons of water to make sauce thickener.
* Add diced mangoes before serving.

Mango Frappe

Ingredients:

1/4 tsp Vanilla extract
11/2 cup Mango, cut
1 tbsp Lemon juice
4 to 6 Ice cubes
1 cup Milk
2 tbsp Sugar

How to make mango frappe:
" Place cut mango in freezer for 30 minutes.
" Combine mango, milk, sugar, juice, and vanilla in a blender; process until smooth.
" Add ice cubes; process until smooth.
" Serve immediately.

Mango Trifle

Ingredients:

Vanilla Essence
11/2 cup Thick Cream, beaten
1 kg Sponge Cake
4 remove Mangoes, peeled, cubed
Strawberries

How to make mango trifle:
" Squeeze mango skin to extract leftover juice in 4-5 tbsp of water and also add vanilla essence.
" Keep aside.
" Cut sponge cake to your desired size slices and assemble in a dish.
" Sprinkle vanilla water over the cake and keep aside for 15-20 minutes.
" Cover the cake with mango pieces and pour out the cream over the top.
" Decorate with strawberries and chill.

Mango Souffle

Ingredients:

1/2 cup Sugar
3 Eggs
3/4 cup Cream
2 tsp Gelatin
1/2 cup Mango slices, sliced into small pieces
1/2 cup Mango Puree

How to make mango souffle:
" Soak gelatin in 1/4 cup of water.
" Separate egg yolks and whites.
" Add mango puree and sugar to the yolk and prepare over a pot of hot water till the sugar dissolves.
" Dissolve soaked gelatin in hot water and add to the yolk mixture and cool.
" Beat the cream and add to this mixture.
" Also add the mango slices.
" Beat egg whites stiff and fold into the souffle mixture.
" Set in freezer for at least two hours.
" Decorate with cream and mango slices.

Mango Sherbet

Ingredients:

1 tbsp Lemon juice
2 big size Mangoes, pureed and strained
1 Egg white
3/4 cup Sugar
3 tbsp Cream, whipped

How to make mango sherbet:
" Put sugar and 1¼ cup water in a heavy-based saucepan and stir to dissolve.
" Boil for 5-6 minutes.
" Remove from heat; stir in lemon juice and let cool.
" Stir mango puree into syrup and pour out into a shallow metal container.
" Cover the mixture freeze the mixture to the slushy stage.
" Turn semi-frozen mixture into a round dish and cream well.
" Return the mixture to the container, cover and freeze until just becoming slushy again.
" Turn out into the round dish and cream well.
" In a separate bowl, whip egg white until stiff but not dry.
" Fold cream and then the egg white into the mango mixture, spoon back into the container, cover and freeze until firm.
" About 30 minutes before serving, transfer the sherbet to the refrigerator.

Mashed Potatoes

SERVES 3

Ingredients

* 6 cups warm mashed potatoes
* 3 tablespoons butter
* 1 1/2 teaspoons salt

Directions
1. Mix everything in a bowl.
2. Serve warm.

Easy Microwave Potato and Corn Salad

SERVES 4

Ingredients

* 2 cups corn, pre-cooked
* 2 finely chopped onions
* 1 green chilies, chopped

For the dressing

* 5 potatoes, pre-boiled
* 1/2 teaspoon chili sauce
* 1 tablespoon tomato sauce
* 2 cups cream cheese
* 2 tablespoons coriander leaves, chopped
* salt
* black pepper

Directions
1. In a microwave-proof dish, cook the pre-cooked corn with 1/2 cup water on HIGH power level for 5 minutes.
2. In another microwave-proof dish, cook the pre-boiled potatoes with 2 cups water and cook for 9 minutes, covered, on HIGH power level.
3. Peel and dice the potatoes.
4. Allow to cool.
5. Mix together all the dressing ingredients in another bowl.
6. Add the dressing, corn and potatoes all in one bowl and mix well.
7. Serve and enjoy!

Simple Colocasia (Taro or Arvi) Vegetable

SERVES 3
Ingredients

* 2 inches fresh ginger, chopped
* 3 curry leaves, washed and torn
* 2 green chilies, slit
* 1/2 teaspoon red chili powder
* 1/2 teaspoon turmeric powder
* 2 tablespoons oil
* 1/2 teaspoon mustard seeds
* 1 pinch asafetida powder
* 1/4 kg Arvi, boiled, peeled and chopped
* 3 tablespoons coriander leaves, finely chopped for garnishing
* 2 large tomatoes, washed, peeled and chopped
* 2 tablespoons fresh yogurt, beaten

Directions
1. Heat oil in a pot.
2. Once hot, add the ginger and stir-fry for a few minutes until the raw smell is gone.
3. Add mustard seeds and allow to sizzle.
4. Once they stop sizzling, add curry leaves , green chillies and asafoetida powder. Stir-fry for a minute or two.
5. Then add the dry spices. Mix and stir fry for a minute.
6. Fold in the tomatoes along with 1/4 cup water to allow them to cook until softened.
7. Mix well and cook on low-medium heat for 7 minutes.
8. Then add the yogurt and mix thoroughly.
9. Allow to cook for a few minutes.
10. When the oil separates from the masala, add the boiled, peeled and chopped colocasia.
11. Mix well to coat the colocasia in the masala.
12. Cook on low heat for 8 minutes.
13. Then, garnish with coriander leaves and serve hot with rotis(Indian flat breads) and a dal curry on the side.
14. Enjoy!

Makkai Murgh (Corn Chicken)

SERVES 4

Ingredients

* 4 medium boneless chicken breasts, skinned and cut into 1/2 inch size pieces
* 1 cup corn kernel, blanched
* 1 teaspoon cumin seed
* 7-8 black peppercorns
* 1 teaspoon coriander seed
* 5 cloves
* 1/2 cup yogurt
* salt
* 1 teaspoon red chili powder
* 1/2 teaspoon turmeric powder
* 1 1/2 tablespoons oil
* 5-6 garlic cloves, chopped
* 1 inch piece ginger root, chopped
* 3 medium tomatoes, pureed
* 2 medium red capsicums, seeded and cut into 1/2 inch cubes
* 2 tablespoons fresh coriander leaves, chopped

Directions
1. Roast cumin seeds, peppercorns, coriander seeds and cloves in a pan.
2. Allow to cool completely and then crush them.
3. Transfer chicken pieces to a bowl.
4. Add salt, red chilli powder, turmeric powder and yogurt. Mix well.
5. Heat oil in a wok.
6. Add ginger and garlic.
7. Saute for a few minutes until the raw smell is gone.
8. Add blanched corn kernels and mix well.
9. Stir in half cup of water and bring to a boil.
10. Add the roasted crushed masala and mix well.
11. Fold in tomato puree and simmer for 4 minutes.
12. Add chicken pieces and mix thoroughly to combine.
13. Simmer till the chicken is almost done.
14. Add bell pepper cubes, salt and coriander leaves.
15. Mix and cook for a minute.
16. Serve hot.
17. Enjoy!

Choco Walnut Cake

10 -12 slices

Ingredients

* 1/4 cup nesquik cocoa powder
* 3/4 cup all-purpose flour
* 3/4 cup powdered sugar
* 1/2 cup sunflower oil
* 1/2 cup coarsely ground walnut, powder
* 2 eggs
* 1/2 teaspoon vanilla essence
* 1 teaspoon baking powder

Directions
1. Beat eggs, one at a time, in a bowl, until light and fluffy.
2. In another bowl, sieve together the flour and baking powder.
3. Fold in chocolate powder, walnut powder and sugar. Mix the dry ingredients well.
4. Now, slowly add this dry ingredient mixture to the beaten eggs alternating with oil and mix well to combine.
5. Stir in vanilla essence and mix thoroughly till you obtain a smooth batter.
6. Using a little oil, grease a microwave oven proof rectangular dish and pour the prepared cake batter into it.
7. Microwave on 80 percent power for 4 minutes.
8. Allow it to stand for 15 minutes.
9. Remove from oven and turn the dish upside down to gently allow the cake to slide out. If it does not slide out easily, use a knife around the edges.
10. Transfer the cake to a plate greased with a little ghee or oil.
11. Slice and serve once it has cooled or you may enjoy some right away :).

Noodle Salad

SERVES 6

Ingredients

* 8 ounces thin spaghetti
* 1 red bell pepper, sliced into thin strips
* 1 cucumber, cut in strips
* 1/2 cup carrot, grated
* 2 green onions, thinly sliced
* 2 tablespoons vinegar
* 2 tablespoons water
* 1 tablespoon soy sauce
* 1 teaspoon sesame oil

Directions
1. In a large pot cook spaghetti until just tender.
2. Drain and rinse under cold water.
3. Transfer to a large bowl.
4. Fold in red bell pepper, cucumber, carrots and onions. Mix well.
5. In a small bowl, stir together the vinegar, water, soy sauce and sesame oil.
6. Pour the wet mixture over the dry noodle one.
7. Fluff with a fork or chopsticks and serve.
8. Enjoy!

Chicken and Pasta Salad

SERVES 8

Ingredients

* 1 lb boneless chicken breast
* 2 cups pasta
* 1 cup low-fat yogurt
* 1 teaspoon mustard
* 2 celery ribs, thinly sliced
* 1 cup baby peas, cooked, drained and cooled
* 1 cup red seedless grape, washed and sliced
* salt
* pepper

Directions
1. In a pan cook the chicken breasts until tender.
2. Drain and chill.
3. In the meantime, in a large pot cook pasta until al dente.
4. Drain and rinse under cold water.
5. Mix yogurt, mustard, salt and pepper into the pasta.
6. Now cut the chicken into bite-sized pieces and add it to this mixture.
7. Fold in pasta, celery, peas and grapes.
8. Toss well, cover and refrigerate for an hour and then serve.
9. Enjoy!

Paneer Cutlets

SERVES 3 -4

Ingredients

* 2 cups cottage cheese, grated (paneer)
* 2 teaspoons gram flour (besan)
* 1/2 teaspoon ginger-garlic paste
* 3-5 fresh green chilies, washed and chopped,to taste
* red chili powder, to taste
* 1 pinch turmeric powder
* 1 cup chopped onion
* salt, to taste
* oil, for frying

Directions
1. Put the grated cottage cheese in a bowl.
2. Add the gram flour, green chillies, ginger-garlic paste, turmeric powder, red chilli powder, salt to taste and the chopped onions.
3. Mix extremely well.
4. Make round balls, about 1 inch in diameter, out of the mixture.
5. Gently, flatten all the balls.
6. Heat oil in a flat frying pan.
7. Place the flattened balls on the pan.
8. Shallow fry the balls on either side till they turn golden brown.
9. Drain on clean paper towels.
10. Serve hot with tomato ketchup or coriander and mint chutney (recipe posted separately).
11. Enjoy!

Soybean Pulao

SERVES 4

Ingredients

* 1 medium onion
* 2 cloves garlic
* 1 tablespoon pure wesson canola oil
* 1 1/4 cups orange juice
* 1 cup bulgur
* 1 cup frozen green soybeans (also known as sweet beans or soybean kernels) or baby lima beans
* 3/4 cup water
* 1/2 cup canned soybeans or , rinsed and drained
* 1 medium carrot, washed and cut into thin bite-size strips
* 1 stalk celery, washed and sliced
* 1/3 cup dried tart cherry or raisins
* 1/4 cup toasted wheat germ
* 2 oranges, washed,peeled and sectioned

Directions
1. Heat oil in a pot.
2. Once its hot, toss in the garlic and onions.
3. Stir-fry until the raw smell of the garlic is gone and the onions and garlic are browned.
4. Stir in bulgur, Orange Juice, soy beans{defrosted}, water, small red beans, celery and carrot.
5. Bring to a boil.
6. Lower flame, cover and cook for 12-15 minutes or until soybeans are tender and the liquid is absorbed.
7. Stir the wheat germ and raisins into the soybean-bulgur mixture.
8. Garnish with oranges and serve hot.
9. Enjoy!

Paneer Bhurji

SERVES 3

Ingredients

* 2 cups cottage cheese (paneer)
* 2 onions, sliced
* 1 red capsicum, chopped
* 1 large tomato, finely chopped
* 1/2 cup green peas
* 1 green chilies, finely chopped
* 1/2 teaspoon red chili powder
* 1 pinch garam masala powder
* 5 tablespoons oil, to fry
* 2 tablespoons fresh coriander leaves, chopped (to garnish)

Directions
1. Put oil in a pan and heat on medium flame.
2. When hot, add onions and fry till light brown.
3. Add green chilli, capsicum, tomato, paneer and peas.
4. Cook till tomatoes are softened.
5. Add salt to taste and chilli powder.
6. Cook on medium flame till any leftover water has evaporated.
7. Add a pinch of garam masala powder.
8. Garnish with fresh coriander leaves.
9. Serve hot.

Roghani Phoolgobhi

SERVES 4

Ingredients

* 1/2 kg cauliflower florets, steamed
* 2 onions, sliced
* 3 teaspoons ginger-garlic paste
* 1/2 teaspoon garam masala powder
* 3 bay leaves
* 1 1/2 cups tomato puree
* 1 teaspoon red chili powder
* 1/2 teaspoon turmeric powder
* 3 tablespoons beaten yogurt
* 1 tablespoon coriander leaves, chopped
* 1 teaspoon fresh ginger, chopped
* 1 teaspoon green chilies, chopped
* salt
* 1 tablespoon olive oil
* oil, as required to fry the onions

Directions
1. Heat oil in a pot.
2. Fold in the bay leaves and the ginger-garlic paste.
3. Stir-fry until the water dries out.
4. Prepare the brown onion paste by frying the sliced onions in oil until brown and then grind them to a paste.
5. Fold in the brown onion paste and continue to stir-fry for a few minutes until the raw smell of onion, ginger and garlic pastes is gone.
6. Add the dry masala powders and mix well.
7. Stir in the tomato puree and salt.
8. Cook until the oil separates and floats on top.
9. Add yogurt and stir well. Cook for 2 minutes.
10. Add steamed cauliflower florets and cook until the gravy thickens.
11. Transfer to a serving bowl.
12. Garnish with green chillies, ginger julienne and coriander leaves.
13. Serve with naan or parathas.
14. Enjoy!

Wok Potatoes

Traditionally known as Karahi Aloo, these are pleasing to the eye and palate. Not for those on a weight loss regime.Enjoy!

SERVES 2

Ingredients

* 2 medium potatoes, peeled and sliced into 1/2 inch round slices
* 3 large tomatoes, sliced into 1/2 inch thick round slices
* 2 whole red chilies, chopped
* 1 teaspoon cumin seed (sabut jeera)
* salt
* 1 tablespoon olive oil

Directions
1. Heat oil in a wok.
2. Toss in red chillies.
3. Allow to splutter.
4. Add cumin seeds and allow to splutter.
5. Add tomatoes, potatoes and salt to taste.
6. DO NOT ADD WATER.
7. Mix well, cover and cook until the potatoes are tender when pricked with a fork.
8. Squeeze some fresh lemon juice on top of the cooked potatoes before serving, if desired.
9. Serve hot with parathas or roti.
10.You may serve raita as an accompaniment.
11.Enjoy!

Hare Chane ki Chaat

Another streetside chaat which is so simple to make but yet so delicious. It is a delectable blend of green chana, tomatoes, onions tossed in butter, spiked with a little chaat masala. Baked papadis added on top lend crunch to this recipe without adding on too many calories. Stir up this chaat any time in the evening and your family will love it. But remember to make it fresh and serve it hot!


Preparation Time : 15 mins.
Cooking Time : 10 mins.

Serves 4.
Ingredients
2 cups green chana (hara chana), boiled
1 cup onions, finely chopped
3 to 4 green chillies, finely chopped
1 cup tomatoes, finely chopped
1 teaspoon chaat masala
juice of 1/2 lemon
2 tablespoons chopped coriander
2 tablespoons butter
salt to taste
For the garnish
8 to 10 baked papadis, crushed
2 tablespoons sev
Method
1. Heat the butter in a pan, add the onions and sauté till the onions turn translucent.
2. Add the green chillies, green chana, tomatoes, chaat masala and salt and sauté for a further 2 minutes.
3. Add the lemon juice, coriander and mix well.
4. Serve hot garnished with the crushed papadis and sev.