Bananas

There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."

Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

Bread Bhurji

Bread bhurji is a good, tasty breakfast, which is enjoyed by people of all ages. It contains calcium(91.9 mg), carbohydrate(29.9 gm), fat (3.2 gm) and protein (6.6 gm).







Serves: 4

Ingredients:

10 slices whole wheat bread , cut into cubes
1 cup low fat curds (dahi)
1/4 tsp turmeric powder (haldi)
1 tsp cumin seeds (jeera)
1 green chilli, slit
3 to 4 curry leaves (kadi patta)
1 tsp grated ginger (adrak)
1/4 cup onions, sliced
2 tsp oil
salt to taste
1/4 cup chopped corriander (dhania)

Directions:

• In a bowl, combine the curds, turmeric powder and salt with 2 tablespoons of water and mix well.
• Add the cubes of bread and mix well till the bread is coated with the curd mixture.
• Heat the oil in a non-stick pan and add the cumin seeds.
• When they crackle, add the green chillies, curry leaves and ginger and sauté for a few seconds.
• Add the onion slices and sauté till they are lightly browned.
• Add the bread mixture and sauté over low heat, stirring occasionally till the bread browns lightly.
• Serve hot garnished with the coriander.

Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

Kadhai Paneer

Kadhai paneer is a traditional North Indian dish. Kadhai means 'wok' and paneer is Indian cottage cheese. This is absolutely very tasty and easy dish to make.It is rich in vitamin A and vitamin C, calicum and iron.






Serves: 2

Ingredients:

Paneer 100 g                                                                         Onion 150 g
Tomato 100 g                                                                       Capsicum 60 g
Ginger 10 g                                                                           Garlic 2 cloves
Tomato Purée 4 tsp                                                               Red chilli powder 1/4 tsp
Chilli garlic sauce 1 tsp                                                         Oil 2 tsp
Salt 1 tsp                                                                                Pepper powder 1/8 tsp
Garam masala 1/8 tsp


Directions:

• Cut onion lengthwise into thick slices. Slice capsicum and chop tomatoes. Chop ginger and garlic finely.
• Heat oil. Sauté capsicum and remove.
• Sauté onion, add ginger and garlic and cook for 3-4 mins.
• Add chopped tomatoes and cook till softened.
• Add tomato purée and chilli garlic sauce and seasoning.
• Cut paneer into 1/2'' thick triangles and put into the mixture and cook for 2-4 mins.
• Sprinkle garam masala on top.
• Serve with soft phulkas, roti or even simple pulao.

Orange Juice

The vitamin C in Orange Juice not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 percent. If three cups is too much for you, substitute a couple of oranges. For the best effect, make it calcium-fortified juice.

Wonder Women Foods

The first step in any healthy diet is eating a balanced variety of food, so everyone should start there. But for women science has shown that there are some foods that can help ward off osteoporosis, heart disease and even tone down a hot flash or two. Find eight ' wonder women foods'.


APPLES: 

Smart and sweet , apples rich in quercetin, an oxidant that can bolster your body 's disease fighting abilities. In one study from Appalachian State University, just 5 % of the people who ate more quercetin came down with a respiratory infection over a period of 2 weeks, compared to 45 % of those who didn't.




LENTILS:
Low-calorie lentils pack about 30 % of your daily iron per cup cooked. About 12 % of young women have low iron  stores- at the extreme that leads to anemia. But one study found that even women who iron deficient ( not anemic) had poorer performances on skill tests than those with normal levels.




BROCCOLI:

A cup of broccoli had 100% of your vitamin C- crucial for production of collagen, which gives skin elasticity. It is also rich in beta- carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh ones.





POTATOES:

Potatoes contain fat- fighting compound called resistant starch that can help keep weight in check. One medium spud with the skin will run you just around 100 calories, and with more potassium than bananas. Potatoes also helps fight heart diseases by keeping blood pressure low.





SPINACH:


Spinach is high in vitamin K and also contains calcium and magnesium- a combo that help slow the breakdown of bone that occurs as you get older- as well as folate , a vitamin B that helps prevent birth defects.Add it packs with just 7 calories per cup raw !





DARK CHOCOLATE:
European researchers have found that people who ate an ounce and a half of dark chocolate, about 200 calories worth, every day for two weeks produced less of the stress hormone cortisol and reported feeling less frazzled. Cortisol causes a temporary rise in blood pressure , consistently high levels up your risk of depression , obesity, heart disease and more.


 MUSHROOMS:

One study shows that women who just one third of an ounce of raw mushrooms a day, had a 64 % reduction in breast cancer risk. Other researchers suggest that mushrooms reduce the effects of aromatase, a protein that helps produce estrogen- a major factor in some breast cancer cases.





WHOLE- GRAIN PASTA:                                                      

Whole grain pasta is loaded with vitamin B, which helps your body to convert food into energy. And unlike processed grain products that lack fiber, whole grains are more filling that their refined counterparts. In other words, you will feel satisfied with fewer calories.

Peanut butter

 Natural peanut butter is a good source of mono unsaturated fat, which may help lower bad cholesterol in the blood. (Look for a brand that contains peanuts and not much else.) It’s also a good source of protein and can help you feel satisfied without becoming stuffed. Moderation is key, so limit your portion to 1 to 2 tablespoons per sitting.

Rajma

Red kidney beans(rajma) are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hyperglycaemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.



Serves: 4

Ingredients:

1 1/2 cups Red kidney bean soaked overnight                                 2 Onions finely chopped
Salt to taste                                                                                       3 tsp Oil
2 Bay leaves                                                                                      1 inch piece chopped ginger
3 medium tomatoes puréed                                                               1 tsp coriander powder
1 tsp cumin powder                                                                           2 tsp red chilli powder
1/2 tsp turmeric powder                                                                    1 tsp garam masala powder

Directions:

• Pressure cook rajma with five cups of water and salt till totally cooked and soft.
• Heat oil in deep pan. Add bay leaves and onion.
• Add ginger and garlic and continue to sauté till the mixture turns golden.
• Add tomato purée, mix and continue to cook.
• Add coriander powder, cumin powder , red chilli powder ,turmeric powder  and cook till the oil leaves the masala.
• Add rajma and  mix. Adjust salt and garam masala powder to taste.
• Lower the heat and simmer for about 15- 20 mins on low heat.
• Serve hot with steamed rice.

5 Steps to Become Healthy

Everyone wants to have a healthy body. Controlling the mind so as not to stress, maintain food intake and exercising are some ways to help be more physically and mentally healthy. A person can not be healthy in an instant because of new healthy lifestyle is usually felt in the long-term results. But you can be healthier  by following these steps. The thing to remember, is to live a healthy lifestyle for all. Not as a fad. Consider the following tips, as quoted from the Health Me Up.

1. Diet patterns
Keep your food intake and adjust your diet. Choose foods that are not too different from what is usually consumed. However there are a few things to note:
- Adjust eating in moderation, not too much and not too little. - Reduce salt intake because too much salt can lead to hypertension and fluid build-up in the body.
- Avoid fried foods. Fried foods generally contain trans fat and saturated fat if consumed in excess can be harmful to the heart. Not to mention the high fat can make you faster limp.
- Reduce consumption of junk food because it contains few nutrients but high in calories. The habit of eating junk food can lead to obesity, heart disease, high cholesterol and even lead to cancer.
- Drink enough water at least eight glasses a day. But can be customized with your daily activities (could be a little or a lot more).

2. Sport
Exercise routine with cardio exercise and weight training. Both are important in weight loss. Maximal exercise was 45 minutes each days. If you are very busy, Gym 3 times a week was enough. The important thing was to get the body to move, because man is created to be physically active. Expand the number of footsteps, select up stairs rather than escalators or roving the mall for about 30 minutes.

3. Hydration

Drink enough water to keep urine clear colour. Because the colour of urine to determine the adequacy of the water in the body. Increasingly clear or coloured, then the adequacy of the water is good. While urine is cloudy and dark yellow brown no indication even likely you are dehydrated. Regardless of whether you are taking medication or not. Because the consumption of drugs can sometimes make the urine changes colour. Total water demand could increase if you exercise. When working out a time to drink every 5-8 minutes.

4. Improve Body Immune System
Sick, or less fit body can mess up your fitness program and diet. Valerie Waters, celebrity fitness instructor and author of the book 'Red Carpet Ready' suggests, improve immune system by consuming enough vitamin C. Choose natural sources of vitamin C such as citrus fruits, mango, kiwi, grape, lemon and strawberry.

5. Enough sleep 
According to Luigi Ferrucci, director of the Baltimore Longitudinal Study of Ageing, sleep is one of the most important functions for our body. Bedtime because the body uses to regulate and heal cells. Liver filter also works in nutrients and separate them to be absorbed or excreted out of the body. Try not to sleep less than six hours a day at night time.

Indian Cury

Ingredients

• 1/2 teaspoon mustard seeds, crushed
• 1/4 teaspoon cumin seeds, crushed
• 1 cup canned diced tomato, drained
• 1 tablespoon vegetable oil
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground red chili
• 1/4 teaspoon salt
• 1 pound (about 1 3/4 cups) cubed cooked chicken breast
• 3/4 cup light coconut milk

Preparation

1. Heat a large skillet over medium heat. Add the mustard and cumin seeds. Cook 2 minutes or until seeds are fragrant, stirring frequently. Combine the tomato and oil in a small bowl; add to the seeds. Cook 1 minute, stirring constantly.

2. Stir in the turmeric, red chili, and salt. Cook, stirring, for another minute.

3. Add chicken and cook for 1 minute. Stir in coconut milk; cover. Simmer over low heat 10 minutes or until chicken is cooked through.

4. Serve hot, spooned over warm basmati rice.

Berries

Berries are low in calories and rich in vitamins and mineral, as well as antioxidants and phytonutrients , which have been known for protecting against heart diseases and some cancers. Try adding a cup of fresh strawberries, blueberries , or raspberries to your morning cereal , oatmeal or yogurt.

Things you never knew about the stuff you swallow

Amazing Fact #1
Common Bananas are genetically identical, because they come from trees that have been cloned from decades.

Amazing Fact #2
There were no tomatoes in Italian food, peanuts in Thai food, or chilli pepper in Indian food in the year 1450.

Amazing Fact #3
The seed inside a peach contains an almond-like nut which holds a potent anti-cancer medicine called laetriles.

Amazing Fact #4
The common bread ingredient L-cysteine is derived from human hair.

Amazing Fact #5
High - fructose corn, syrup, found in many food, is made using a toxic chemical catalyst.

Amazing Fact #6
"Confectioner's glaze"- a common coating on candies and pills- is made from bodily excretion of an Asian beetle.

Amazing Fact #7
Microwave popcorn gives off a toxic , lung damaging gas when cooked.

Amazing Fact #8
The antioxidant content of oregano is higher than that of blueberries.

Amazing Fact #9
The chemicals in garlic are so potent that you can suffer severe burns by placing a garlic clove against your skin.

Amazing Fact #10
Many processed food( e.g., Mountain Dew) are made with derivative of coal tar that has been linked to hyperactivity in children.

Cold cereal

White cold cereal has been vlified in recent years for its sugar content, there are nutritious options out there. Check for the ingredients list and nutrition-facts labels and look for cereals that have at least 3 grams of fibre and 6 grams or less of sugar per serving. Also, choose cereals that are made with whole grains and that have sugar low on the list.

Vegetable Stew

Sweet sautéed onions and a rich mixture of spices create a unique, flavourful base for this extraordinary vegetarian stew.









Serves: 6

Ingredients:

1 tsp olive oil                                                  3 large chopped onions
4 cloves garlic                                                 1 tsp cumin seed
1 tsp ground cumin                                         1 ground coriander
1/2 ground cinnamon                                      1/4 tsp cardamom
1/8 tsp cayenne pepper                                   450 grams scrubbed and quartered potatoes
1 1/2 cups water                                              1/2 tsp salt
35 grams rinsed chickpeas                              35 grams crushed tomatoes
400 grams carrots                                           3/4 cup chopped coriander

Directions:

• Heat oil over medium heat. Add onions and cook for 5 to 6 mins.
• Add garlic and cook for 1 min. 
• Add cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne, and cook for 30 to 60 sec.
• Add potatoes, water and salt, bring to a simmer. Cover and cook for 10 mins.
• Add chickpeas, tomatoes and carrots, stir to continue. Bring to a simmer. Reduce heat to low and simmer, partially covered, stirring occasionally and adding 1/2 cup water, if needed, until potatoes and carrots are tender( ~ 30 -35 mins). Stir in coriander.

Carrot and Coriander Soup

This tasty soup is a classic recipe and a great way to use up the extra carrots in your fridge.It makes for a fantastic healthy light lunch and can be served with garlic bread.



Serves:4

Ingredients:

1 tsp olive oil                                                                   1 chopped onion
400 gm carrots                                                                 1 clove chopped garlic
1 tsp ground coriander                                                     1 litre vegetable stock
4 tsp chopped fresh coriander                                          Pinch of salt and ground black pepper
Squeeze of lemon juice

Directions:

• Lightly fry chopped onion, carrots and crushed garlic for 3 to 4 mins.
• Add ground coriander and stir for 1 min.
• Seasoned with salt and black pepper.
• Add vegetable stock and boil for 20 mins.
• Stir in the chopped fresh coriander and then pour into a blender of food processor.
• Add a little lemon juice and blend until smooth and creamy.
• You can also add extra seasoning to your tastes.

Yogurt

Yogurt is nutritionally rich in protein, calcium, vitamn D, vitamin B6 and vitamin B12. It has nutritional benefits beyond those of milk. Lactose intolerant individuals may tolerate yogurt better than other dairy product. There is non-fat(0% fat), low- fat( usually 2% flat) and plain or whole milt yogurt(4% fat) available in the market.