Food and exercise tips for summer slim down

Food and exercise tips for summer slim down :

University of Alabama at Birmingham (UAB) exercise and nutrition experts have offered tips for those in search of a summer slim down.

EatRight by UAB Weight Management Services Clinical Dietitian Lindsey Lee R.D., said nutrition is necessary to support weight loss efforts.

“Incorporate good nutrition habits — eating fruits and vegetables, low-fat dairy products, whole grains and lean protein sources — to get the calories you need to maintain an exercise program,” Lee said.

“If you restrict calories too much, you could start to feel burn out,” Lee stated.

To bolster the burn, Lee suggested: Fill up on lower calorie fruits and vegetables, choose water over high calorie sodas and decrease high calorie, high fat options.

The expert suggests switching up food preparation: Instead of steaming vegetables, grill them or toss unique vegetables like skewered okra or fresh asparagus on the grill.

“The one important thing to remember is to limit the fat source you use. Try different herbs and spices to season your veggies instead of heavy amounts of olive oil, canola oil, or butter,” Lee said.

Restaurant meals can be deceptive and pose a special challenge to healthy eating.

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Get your portions under control

Get your portions under control :

You want to lose weight, but you end up overeating every time you’re at the dining table? Our simple tips on portion control come to your rescue.

Easy tips to help in portion control :

Eat slowly: Did you know it takes about 20 minutes for your brain to register that your stomach is full? Therefore, the chances of overeating are higher when you eat fast. So chew your food properly and eat slowly, as it will help you realise when you’re full and limit portions.

Make healthy food tasty: Who said healthy food can’t be tasty? Sprinkle some chaatpowder or oregano on fruits, or dress your salad with some olive oil. You can make many such simple additions to make healthy food tasty. When you fill yourself up with such foods, you’ll easily limit portions of high-fat foods.

Eat a small bowl of salad before dinner: Before digging into that yummy food on the table, serve yourself a helping of salad, the size of a small chapathi. Salads can help satiate hunger, therefore, aiding portion control when it comes to all the other ghee-loaded kahana on your table.

Drink water: Many times, thirst is mistaken for hunger, leading to overeating. Weight-loss experts suggest drinking a glass of water before meals, as it makes you feel fuller and will help you eat less the table.

Choose small bowls: There is a natural tendency to serve and eat more when you’re eating from a large bowl. Serve a portion onto a small bowl or plate and eat from it instead. Stop when it’s over. This can go a long way in aiding weight loss, especially by limiting portions of ice-cream and other such high-sugar, high-fat desserts.

Include foods that are rich in fibre and proteins: Food that has high roughage content, keeps you full for a longer duration. Make sure you consume adequate fibre at breakfast lunch and dinner.

Supplement your meals with healthy snacks: Take a snack break twice every day, and choose healthy snacks at that. Choose from fruits, boiled channa, dry roasted peanuts, yoghurt and such. These will help exercise portion control at lunch and dinner time. Our next tip will tell you how to ensure you snack healthy!

Keep healthy snacks handy: A study in the Environment and Behaviour Journal has found that keeping fruits and vegetables at arm’s length is likely to increase one’s chances of eating them. So, keep fruits, salads and other healthy snacks at easy reach.

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Wanna lose weight? Eat negative calorie foods

Wanna lose weight? Eat negative calorie foods :

Some foods require more energy to be digested when compared to what they provide; such foods are called negative calorie foods. So fill your tummy with some negative calorie foods to prevent overeating.

These are best when snack time hits.

What are negative calorie foods?

Negative calorie foods are foods that burn more calories in the process of chewing and digestion when compared to the number of calories it provides the body. Eating such foods creates a calorie-deficit in the system, which can aid weight loss. The term ‘negative calories’, however, can be misleading as it might suggest that such foods have no calories at all, which is not true.

How do negative calorie foods work?

First of all, it is important to understand that all foods we eat burn calories. About 10-15% of calories from the foods we eat are used in the process of digestion. The body requires energy to breakdown and absorb proteins, carbohydrates, fats, minerals and other nutrients present in our food, and it derives this energy from the food we eat.

There are certain foods that require lots of calories (energy) to break down and get absorbed. Some of these foods contain very few calories and, therefore, force the body to call upon its energy sources in the form of stored fat and glucose to finish processing the food. Such foods are called zero or negative calorie foods.

For instance, a piece of raw cucumber (containing approximately 1 calorie) will need way more calories to be chewed and digested, resulting in a net loss of calories from our body fat.

But then, eating a bowl of cucumber alone will not help in weight loss. You have to eat them instead of potato chips and brownies. In other words, you can’t eat a chocolate muffin and then try to burn off the calories by chasing it with a bowl of cucumber. The only way to make this work is to eat that bowl of cucumber first, leaving very little or no space for that sinful muffin.

List of negative calorie foods :

Foods low in calorie, high in fiber and full of water content make to this list as they not only provide nutrients but add bulk and volume. Most of them are fruits and veggies.

For negative calorie vegetables, choose from:

Lettuce

Cabbage

Broccoli

Cauliflower

Onion

Cucumber

Green beans

Radish

Spinach

Carrot

Zucchini

Asparagus

Celery

For negative calorie fruits, choose from:

Apple

Blueberry

Grape fruit

Tomato

Papaya

Cranberry

Honey-dew melon

Lemon

Orange

Pineapple

Strawberry

Watermelon

A word of caution…

A diet restricted to only these foods could lead to malnutrition, as you’ll miss out on many essential nutrients.

When eating negative calorie foods, remember:

Don’t go by the literal meaning of this concept.

These are best when snack time hits.

Eating only or too much of these foods can lead to various deficiencies.

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Carrot And Apple Juice

Ingredients :

Apples - 4

carrots - 3

squeeze of fresh lemon juice (optional)

Preparation Method :

1. Scrub the carrots and cut each one into 2 or 3 pieces.

2. Remove the stems from the apples and carefully cut them into quarters.

3. Put the apples and carrots through the juicer. 

4. Throw away the pulp and pour the juice into two glasses. 

5. Add a squeeze of lemon and stir the juice.

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Grape Juice

Ingredients :

Grapes - 500 gms (as required), washed thoroughly 

Strainer

A masher or something similar to mash the grapes 

Preparation Method :

1. Mash the grapes thoroughly with the masher and add the grapes, juice and all, in a large pot. 

2. Turn on the gas and cook the grapes on medium heat for about 10 minutes, stirring occasionally. 

3. Halfway through, mash the grapes once again to break up us many as possible.

4. Put a strainer over another pot and slowly pour the juice into it. 

5. Let it sit for a couple of hours in the refrigerator with the strainer so that all the juice gets strained.

6. Strain once again and store in a container or serve immediately.

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Pomegranate Juice

Ingredients :

1 - pomegranate, cleaned

1 - apple diced, cored

1 slice - beetroot, boiled, cooled

1 tbsp - jaggery grated

or 1 tbsp - honey or light molasses (any)

5 to 6 drops - lemon juice

salt taste

pepper to taste

Preparation Method :

1. Whisk pomegranate with an electric handmixer.

2. The juice will get extracted, but seed should stay intact.

3. Strain and discard seeds.

4. Now put apple and other ingredients in an electric mixer.

5. Run till it forms a smooth puree.

6. Add 450 ml. chilled water.

7. Run again till mixture is smooth and frothy.

*  Strain, serve fresh and frothy in tall glasses. 

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Tomato Juice

Ingrediants : 

4 tomatoes ripeand juicy

1/2 tsp chat masala

1 tsp salt

3/4 tsp pepper powder

1 tbsp sugar 

Preparation Method ;

1. Quarter the tomatoes.

2. Remove seeds with a small spoon, Keep aside.

3. Blend together all ingredients with 2 glasses chilled water, or crushed ice, in a blender.

4. Strain with a not-too-fine strainer.

5. Pour into glasses and add some of the seeds back.

* Stir and serve chilled.

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Mixed Fruit Punch

Ingredients :

Orange Juice - 1 cup

Lime Juice - 1/8 cup

Grapefruit Juice - 1/2 cup

Pineapple Juice - 1 1/2 cups

Water - 1 cup, diced

Pineapple - 1 cup, diced

Orange - 1, small, wedged

Apple - 1, small, cored, diced

Grapes - 1/2 cup, seedless, halved

Lemon - 1/2, sliced

Lime - 1, sliced

Lemon Soda - 3/4 cup (or sparkling water or ginger ale)

Crushed Ice

Preparation Method :

1. Combine all the ingredients, except lemon soda and ice, in a large bowl.

2. Keep aside in the fridge for 30 to 45 minutes.

3. Remove and pour into a pitcher filled with crushed ice.

4. Add a splash of the soda just before serving

.

*  Serve chilled.

 

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Coriander Idli

Ingredients :

Idly – 5

Coriander leaves – 25 strings

Coconut – 3 tbsp

Red Chilly – 1

Garlic -1

Split dhalia – 1 tbsp

Onion – 1/4 cup (finely chopped)

Idly Podi – 1 tsp (optional)

For Seasoning :

Oil – 1 tsp

Mustard seeds – 1/4 tsp

Split urad dal – 1 tsp

Red chilly – 1

Curry leaves – a few

Method of Preparation :

1. Grind coriander leaves along with, split dhalia, coconut, garlic red chilly and salt to a slightly coarse paste.

2. Heat oil in pan and add the mustard seeds followed by urad dal, red chilly and curry leaves.

3. Then add the onions and little salt.

4. Now add the ground paste and fry till the raw smell goes and it forms a thick gravy.

5. Cut the idlies to cubes and mix them well.

* Add idly podi and little oil and mix well. Serve hot.

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Idly Manchurian / Baked Idlies in Spicy Gravy

Ingredients:

Leftover Idlies – 4 to 5 (cut to small cubes)

Onions – 1 cup (finely chopped)

Tomatoes – 3/4 cup (finely chopped)

Ginger garlic paste – 1 tsp

Green Chillies – 2 (slit lengthwise)

Sambar powder – 1/2 tsp

Red chilli powder – 1/2 tsp

Coriander powder – 1/2 tsp

Turmeric powder – 1/4 tsp

Garam masala – 1/4 tsp

Coriander leaves – 1 tbsp (for garnishing

Oil – 2 tbsp

Salt – to taste

Cumin seeds – 1/2 tsp

Method of Preparation:

1. Spray some oil in a baking sheet and spread the chopped idlies.

2. Add 1 tbsp of oil and mix well.

3. Preheat the oven to 400F and keep the baking tray in the center.

4. After 15 min, take the baking tray out and turn the idly cubes to the other side. The bottom side will be golden brown in color.

5. Keep the tray for another 15 minutes.

6. In the meantime, heat oil in a pan and add the cumin seeds.

7. Then add the green chillies followed the chopped onions.

8. Add some salt and fry till they become translucent and add the ginger garlic paste.

9. Then add the chopped tomatoes and fry for 2 minutes.

10. Now add the sambar powder, red chilli powder, turmeric powder, coriander powder and garam masala.

Fry for 2 minutes and add 1/4 cup of water.

11. Let it boil for 2 minutes to form a thick gravy.

12. Now remove the idlies from the oven and mix them to the gravy.

* Garnish with coriander leaves.

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Instant Rava Idli Upma

Ingredients: 

Left over Rava Idlis – 5

Chopped onion – 1 cup

Green chilies – 2

Carrot – 1

Green peas – 1/4 cup

Oil – 2 tsp

Mustard seeds – 1/2 tsp

Urad dal – 1 tsp

Chana dal – 1 tbsp

Turmeric powder – 1/4 tsp

A few curry leaves

Mint or coriander leaves for garnishing

Method of Preparation:

1. Follow the instructions from the package and make idlis. Or combine the instant mix with butter milk until a thick batter is formed. Leave it for 5 to 10 mins and make idli.

2. Heat oil in a cast iron pan or any pan and add mustard seeds. When it splutters, add chana dal and urad dal. When lentils become golden brown add chopped green chilies and curry leaves. Saute for a minute.

3. Add onions and saute till it becomes translucent. Cook chopped carrots and green peas in boiling water or microwave till it is 3/4th cooked. Add this to the sauteed onions along with turmeric powder and allow it to cook for 5 minutes.

4. Finally add crumbled idlis and mix everything well. After a minute, remove from heat and garnish with chopped cilantro or mint.

*  Serve hot with chutney or pickle.

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Mushroom Samosa

Ingredients:

Onions – 1/2 cup (finely chopped)

Mushrooms – 150 grams (chopped to small cubes)

Green chillies – 2 (finely chopped)

Black Pepper – 1/2 tsp to 1 tsp (according to taste)

Salt – to taste

Parsley leaves – a handful (chopped)

Garlic – 2 cloves (finely chopped)

Olive oil – 1 tsp and for brushing

Feta cheese – 120 grams

Phyllo sheets – 8

Method of Preparation:

1. Heat 1 tsp of oil in a pan and fry the onions followed by garlic, green chillies and fry till they become translucent.

2. Add the mushrooms and fry for another 2 minutes.

3. Add the pepper, salt and parsley leaves and fry till the mushrooms become soft.

4. Add the Feta cheese and combine well.

5. Remove from the heat and let it cool.

6. Now keep the phyllo sheet and spread brush it with olive oil.

7. Repeat the process by keeping 4 sheets one above the other.

8. Cut them in the center and divide into 2 halves.

8. Do this for another set of 4 sheets.

9. Now divide the stuffing to 4 equal halves.

10. Keep the stuffing in the phyllo sheets and roll them to triangles.

11. I have explained the full procedure in Spankopita Recipe.

12. Preheat the oven to 350 F and bake them in a baking sheet for 20 minutes.

* Crispy Mushroom Samosas are ready.

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Vegetable Cutlet Recipe

Ingreients: 

Potato – 3
Carrot – 2
Green peas – 2 tbsp
Cut Beans – 1/3 cup
Chopped onion – 1 cup
Ginger paste – 1 tsp
Garlic – 1 tbsp
Coriander leaves – 3 tbsp
Mint leaves – 2 tbsp
Turmeric powder – 1/4 tsp
Chili powder – 1 tsp
Coriander powder – 2 tsp
Garam masala – 3/4 tsp
Salt - to taste
All purpose flour or maida – 1/2 cup
Bread crumbs – 1 cup
Oil - for frying

Preparation Method:

1. Boil potatoes and peel the skin. Mash the potatoes and set it aside.

2. Heat a tsp of oil in a pan and add onions. Saute till it becomes translucent. Add ginger and garlic and toss for a minute. Add green peas and cut beans in a blender or mixer grinder and pulse for 2 to 3 times. Add this to the pan along with shredded carrot.

3. Sprinkle water and cook for 3 to 4 minutes and add turmeric powder, chili powder, coriander powder, garam masala and salt. Cook until the raw smell is gone (about 5 to 8 minutes) over medium heat. Check for salt and add more if required. Add mashed potatoes and mix everything well so that the mixture is combined well.

4. Turn off the stove and add chopped mint and coriander leaves and mix well.

5. In a bowl make a thin batter with all purpose flour and water. Make small balls from the prepared mixture, flatten it and dip it in the all purpose flour batter and then drop it in the plate with bread crumbs. Coat it with bread crumbs all over and place it in a plate.

6. Repeat the procedure and prepare the rest of the cutlets. You can prepare this ahead and refrigerate it and then fry it just before your guests arrive.

7. Heat oil and drop 3 to 4 cutlets at a time depending on the size of your oil pan. Turn both the sides and cook until it becomes brown.

8. Remove from oil and place it in a plate lined with paper towel. Fry the remaining cutlets.

9. After a few batches, you will notice the bread crumbs settled at the bottom. So remove oil and filter it to remove those burnt crumbs and then use the oil for frying. For big batches or more number of cutlets.

Yummy Vegetable Cutlet Ready.

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Chocolate Honey Milkshake

Ingredients :

Milk – 2cups

Cocoa powder – 1 tbsp

Chocolate milk – ½ cup

Honey – 2tbsps

Crushed ice to taste

Preparation Method :

1. Put the milk in a mixing jar. Add cocoa powder, chocolate milk and honey.

2. Blend together with a hand blender.

3. Add crushed ice and blend again until smooth.

4. Pour into milk shake glasses and garnish with grated chocolate & Serve chilled.

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