Diabetic Food Pyramid

Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.

A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid.  Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid.  This difference is to make the carbohydrate about the same in all the servings listed.

Grains and Starches

Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches,  they are group together because they affect blood glucose in the same way.

Recommended serving: 6 -11 servings per day.

Vegetables

Vegetables are full of vitamins, minerals,  fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables, such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.

Recommended serving: 3 - 5 servings per day.

Fruits

Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.

Recommended serving: 2 - 4 servings per day.

Milk

Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.

Recommended serving: 2 - 3 servings per day.

Meat and Meat Substitutes

Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter.  Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.

Recommended serving: 2 - 3 servings per day.

Sweets, Fats and Alcohol

Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.

Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.

By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.

Fat Burning Foods & Thermogenic Foods

Q: What Are The Best Fat-Burning Foods For Burning Body Fat?

A: That depends on your definition of a "fat burning food." When you say "fat burning food" or "foods that burn fat," many people instantly think of exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which allegedly increase your metabolic rate.

It sounds like a diet gimmick, so you're justified in being skeptical, but believe it or not, some of these purported fat burning foods actually have some science behind the claims.

For example, there is a slight thermogenic effect from capsaicin in hot pepper.

Well-controlled research has also proven that a compound in green tea called epigallo-catechin gallate (EGCG) gives a small but significant increase in 24 hour metabolic rate. It would take 3-4 strong cups of green tea to get the necessary amount, 270-300 mg of EGCG, or it can also be obtained from green tea extract supplements.

However, there is a catch. The fat burning (thermogenic) effect of these foods is real, but very small. A study published in the European Journal of clinical Nutrition found that a dose of hot pepper (in an amount that could be tolerated), only increased metabolism by 21 calories. Green tea extract fared a little better, but not much. Research from Switzerland found an average 24 hour increase in metabolism of 79 calories.

That's not much. In fact, it's controversial whether this short term (24 hour) increase in metabolism will have any impact on actual fat loss over time.

If you like Green tea, it's extremely healthy, and I do recommend it as a beverage. And, if you like hot peppers and hot spicy foods (I do), by all means enjoy them - they can be quite nutritious - and they may give a tiny boost to your metabolism. Just don't expect any fat loss miracles.

What WILL help you burn fat is a diet consisting of nutrient-dense, natural foods and putting together your meals to maximize satiety, while also choosing some of the foods that have a lower caloric density and a higher thermic effect of digestion. Let me explain...

Dietary Thermogenesis and the Thermic Effect Of Food

In reality, ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food."

However, not all foods have the same thermic effect. Dietary fat has the lowest thermic effect. The most thermogenic food (my "favorite") is lean protein from solid foods, especially the following:

• chicken breast
• turkey breast
• game meats (venison, elk, etc)
• bison, buffalo
• very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
• almost all types of fish
• shellfish and other seafood
• egg whites (whole eggs in moderation)

Research has proven that the thermic effect of protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!

This is one of the reasons that a fat loss diet calls for a lean protein food at every meal. It's also no coincidence that bodybuilders are the leanest muscular athletes on earth. My entire fat loss program is based on these fat burning and muscle-friendly diet methods.

When you combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and just the right amount of natural starchy carbs and 100% whole grains, your body will literally turn into a turbo-charged fat burning machine - without drugs, supplements or weird diet gimmicks.

A Simple 3-Step Formula To Put Together A Fat-Burning Meal:

STEP 1: Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and then

STEP 2: Combine that with one of the lean proteins (previously mentioned above).

STEP 3: The lean protein and fibrous carb forms the foundation of your fat burning meal. From there, add natural starchy carbs or grains such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate them (some people are carb-sensitive). Fruit is also ok, but focus even more on the green and fibrous vegetables.

You can learn a lot more about fat burning foods and a very powerful fat burning system by watching my free presentation on the home page... just click the link below

- Tom Venuto

JUMBO SANDWICH

Serving:  6

Ingredients

• 1 French loaf or cheese loaf (any boat shaped loaf) - cut into two horizontally
• (2-3 gm) 1 small tin baked beans - 1 1/4 cup
• 2 tbsp oil
• 2 onions - chopped finely
• 1 capsicum - chopped finely
• salt pepper - to taste
• 1/2 tsp chilli sauce
• 2 tbsp coriander leaves - cut finely
• 2 cubes cheese - grated

Directions

• Slightly scoop out both the bread pieces leaving a border of 1 all around to form a boat. (The scooped out bread is not needed in this recipe but add it to any cutlet or any snack to make it crisp).
• Soften butter and apply to the scooped out surface and the border of both the boats.
• Heat oil in a pan and add onions and, fry till pink.
• Add capsicums stir for a minutes.
• Add salt pepper and chilli sauce. Remove from flame.
• Add baked beans and mix well.
• Pile this filling into the scooped out hollows of the French loaf.
• Sprinkle grated cheese and some coriander leaves on the top.
• Grill, for 3-4 minutes or microwave at medium power for 2 minutes till the cheese melts slightly. Serve hot.

BAKED SWEET POTATO CHIPS

Serving:  8

Ingredients

• 2 pounds -sweet potatoes, peeled and cut into 1/8 inch thick slices
• 1-1/2 teaspoons- sugar
• 1-1/2- tablespoons -lemon juice
• 1-1/2 teaspoon- non/ lowfat margarine, melted
• 1 tablespoon -pepper

Directions

• Combine all ingredients in a mixing bowl.
• Layer potatoes in a baking dish coated with nonstick cooking spray (nonfat).
• Add any remaining liquid from bowl and cover dish with foil and bake at 350 degrees F for 30-35 minutes.

Nutritional Information

• Serving size: 1/8 of dish
• Calories: 150
• Fat: 1 g
• Cholesterol: 3 mg
• Protein: 9 g
• Carbohydrates: 30 g
• Fiber: 5 g
• Sodium: 190 mg

MIXED FRUIT SHAKE

MAKES: 2 servings. 

Ingredients

• 1 banana, chopped
• 1 cup non/ lowfat yogurt
• ½ cup skim milk
• ½ cup slice strawberries or 3 ½ Tablespoon strawberry jam.
• ¼ cup kiwi, peeled and sliced
• ¼ cup orange juice concentrate
• ¼ cup chopped dates
• 2 tablespoons wheat germ
• 6 ice cubes
  

Directions

• Place all ingredients in blender, add ice cubes and blend well

Nutritional Information

• Serving size:1 ½ cups
• Calories: 200
• Fat: 1 g
• Cholesterol: 0 g
• Protein: 11 g
• Carbohydrates: 36 g
• Fiber: 3 g
• Sodium: 60 mg

Diabetic Food Pyramid

Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.

A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid.  Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid.  This difference is to make the carbohydrate about the same in all the servings listed.

Grains and Starches

Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches,  they are group together because they affect blood glucose in the same way.

Recommended serving: 6 -11 servings per day.

Vegetables

Vegetables are full of vitamins, minerals,  fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables, such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.

Recommended serving: 3 - 5 servings per day.

Fruits

Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.

Recommended serving: 2 - 4 servings per day.

Milk

Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.

Recommended serving: 2 - 3 servings per day.

Meat and Meat Substitutes

Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter.  Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.

Recommended serving: 2 - 3 servings per day.

Sweets, Fats and Alcohol

Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.

Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.

By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.

Diabetic Food List

A Registered Dietitian assesses the nutritional needs of a person with diabetes and calculates the amounts of carbohydrate, fat, protein, and total calories needed per day. He will then convert this information into recommending the list of food a diabetic can eat in the daily diet.
Recommended daily food portion:

Daily calories count :    carbohydrates     - 50% to 60%

                                  protein               - 12% to 20%

                                  fat                     - not more than 30% (with no more than 10 percent from saturated                                                               fats)

Recommended Diabetic Food Intake:

• Low Glycemic Index - doesn't create rapid peaks and troughs in blood glucose levels.

• Complex high-fiber carbohydrates - Scientific evidence show that diet high in dietary fiber is protective against diabetes. Fiber is capable of slowing down the digestion and absorption of carbohydrate and increasing the sensitivity of tissues to insulin, thereby preventing rise s in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.

      Example  : Oats, cereals, legumes, wholegrain products, dried beans, peas, lentils, fruits, vegetables.

• Alpha-lipoic acid - Is a vitamin like antioxidant that enhances the glucose uptake and improves diabetes nerves damage of diabetes patient.

• Omega 3 - Protect against the hardening of arteries.

            Example : Cold water fish like salmon, tuna, mackerel, herring).

• Omega 6  fatty acid - Protect against the development of diabetes neuropathy.

            Example : Blackcurrant oil, primrose oil, borage oil).

• Artificial sweeteners - such as aspartame and saccharin.

Restricted and to avoid :

• Refined and simple carbohydrates - such as sucrose, glucose or fructose, white rice, white bread, table sugar, sweets, honey, corn-syrup.

• High fat food.

• Alcohol - Higher quantities alcohol can cause health problems like liver damage and increase the risk of heart disease.

• High sodium food - such as salty fish.

Below are some of the nutrition terminologies :

• Diabetic Food Pyramid Guide
• Diet Exchange
• Nutrition Label
• Glycemic Index

Diabetic Biscotti recipe – 111 calories

Here’s a wonderful biscotti recipe that can be enjoyed by everyone. It’s easy to make and has a great taste from the spices. You can use toasted almonds or walnuts if no hazelnuts are available.

Diabetic Biscotti recipe – 111 calories
Ingredients:
1/4 cup finely chopped hazelnuts
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 cup sugar substitute (granular low-calorie sweetener)
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1/3 cup butter
2 eggs
1/4 cup granulated sugar
1 teaspoon vanilla extract
1/2 teaspoon almond extract

Preparation:

1. Roast the hazelnuts in a shallow pan in a 350° F oven for about 10 minutes. Rub the warm nuts vigorously in a tea towel to remove the bitter skins.

1. In a bowl, combine the flour, baking powder, sweetener, cinnamon, nutmeg and salt.
3. In another bowl, cream the butter and sugar until fluffy.
4. Beat in the eggs, almond and vanilla extracts.
5. Stir in the flour mixture and hazelnuts.
6. Divide the dough in half. Shape into 2 logs, 2 inches wide and 12 inches long.

7. Spray a baking sheet with some nonstick coating. Bake the bars at 325 degrees F until golden brown (about 25 minutes).

8. Remove and let cool for 5 minutes.
9. Cut the bars diagonally into 21 slices about 1/2 inch thick.

10. Lay the slices on a baking sheet, return to the 300 degrees F oven and bake for about 10 more minutes. Remove to a wire rack and let cool completely before storing in airtight container.

Servings: 21
Nutritional information for one serving:
Calories: 111
Total fat: 4.4 g
Cholesterol: 20.1 mg
Sodium: 99.4 mg
Total carbs: 15.5 g
Fiber: 0.5 g
Protein: 2.1 g
Weight Watchers points: 2

The Vegetarian Diet

Vegetarians aren't always Healthy.

A vegetarian diet can be used for effective weight loss, or it can be a disaster.  A vegetarian diet does not necessarily mean a healthy one.  Potato chips, cheese, cookies, and soft drinks can all be part of a vegetarian diet.  A healthy vegetarian diet, however, can help you lose weight and feel great.

Types of Vegetarianism

There are many levels of vegetarianism.  Lacto-ovo vegetarians are the most common and consume plant food, eggs, and milk.  Vegans omit anything animal based from their diet and only eat food from plant sources.  Pescetarians, while not vegetarian, consume plant foods and fish.  Semi-vegetarians prefer to eat primarily vegetarian foods, often for health or diet reasons, but are not 100% vegetarians.  Any of these vegetarian or near-vegetarians diets can help you lose weight if applied correctly.  Choose the one you feel most comfortable with.  A diet that you cannot enjoy will always fail.

If you decide to go the most popular lacto-ovo vegetarian route, be sure to limit the amount of cheese in your diet.  It should be used to garnish a meal, not be a major part of it. 

Balanced diet is the key!

So what makes a vegetarian diet so effective?  Done correctly, a vegetarian diet is lower in calories and higher in nutrients.  It balances proteins, carbohydrates, and fats, while reducing or eliminating the bad fats and simple carbohydrates.  You'll have more energy with this diet and will be able to eat large meals.

Vegetarian Cookbooks offer delicious recipes

The best vegetarian diets are based on vegetables.  Fortunately, vegetables don't have to be the boring, overcooked vegetables that you remember as a child.  Invest in some vegetarian cookbooks. 

Find cookbooks that focus mostly on fruits and vegetables.    If you hate cooking, pick up cookbooks geared towards quick and easy meals.  Another good investment is a slow cooker.  With a slow cooker you can prep the food before you leave for work and have a meal ready for you when you get home.

In addition to cookbooks, pick up a book on general vegetarian nutrition.  Some people lose weight quickly when they switch to a vegetarian diet because they don't know what to eat!  When this happens, the metabolism slows and the person, tired of starving, stops dieting completely.  Find a few meals that you enjoy before you start your diet. 

When you start your diet, make sure that you have a healthy balance of protein, carbohydrates, and fats.  This is easy to achieve if you eat a variety of whole foods.

Important components of a balanced diet

Protein

Many new vegetarians are worried about not consuming enough protein.  Fortunately, it is extremely difficult to become protein deficient if you are eating enough calories.  The body's protein requirements are half of what the average American consumes. 

It's simply to discover your Recommended Dietary Allowance (RDA) of protein.  Multiply your body weight (in pounds) by .36.  A person weighing 150 pounds would need to consume 54 grams of protein a day.

Protein is not just found in animal sources.  A cup of black beans contains 15 grams of protein.  A cup of cooked peas contains 9 grams.  A cup of brown rice has five grams, as does a cup of spinach.  A medium sized potato has four grams.  A cup of 2% milk has 8 grams while a cup of soy milk has 7.

Carbohydrates

It's true that carbohydrates can make losing weight difficult, but not all carbs are bad carbs.  Cut out the simple carbs from your diet.  Things like cookies, crackers, and bread should only be eaten in moderation.  Your body turns these simple starches into sugar. 

When you consume carbs, go for complex carbohydrates.  Have a sweet potato or some brown rice.  Your body converts these carbs into energy.  If you are trying to lose a maximum amount of weight, limit your carb-filled food to one meal a day.  Focus on fruit and vegetable dishes for the other meals.

Fats

Just like carbs, there are good fats and bad fats.  The good fats can actually help you lose weight.  Since you're eating a vegetarian diet, it is easy to avoid most of the bad fats, such as saturated fat.  What you need to focus is on adding good fats to your diet.

Essential Fatty Acids (EFAs) are the fats that you want to incorporate.  Foods that contain good fat include walnuts, avocadoes, and flax seeds or flax seed oil are all great for any vegetarian diet plans.

Best weight loss foods

No food alone could ever cause us to lose weight, there is no such thing as the best single weight loss food. We all understand that weight loss is the result of the energy consumed from all various foods within the diet, and that a diet's total energy must be lower than the energy used by the body.

Some sites peddle the idea that certain foods are the best for weight loss because when these "special foods" are eaten they result in negative calories however, there is no hard scientific proof to support this theory. In fact the only reason some foods are considered the best for weight loss is because they help reduce the total energy consumption in some way. For example, some fruits are listed in the negative calories foods list and considered one of the best foods for losing weight but this is probably due to the fact that fruits are often very low in energy. If any low calorie food is replacing another food high in calories then it can be considered good for losing weight.

Some other foods that are considered helpful when losing weight are those high in fiber. The fiber helps fill up the stomach quicker causing the individual to eat less, thus less calories are consumed.

Foods that are low in fat are also believed to be the best for losing weight. Fat contains more than twice the amount of energy than carbohydrates or protein, so eating less fat naturally lowers calorie intake.

Foods that are nutritionally dense, especially from some of the B vitamins may help increase energy levels and give an individual more desire to exercise.

Many foods with a high water content are among some of the best foods to help lose weight. They are often low in calories plus increasing water intake has been shown to benefit weight loss.  Water benefits weight loss

Fresh, natural produce are among the best foods for weight loss, they are often low in energy and low in sodium. A high sodium intake has been shown to cause slight water retention, thus gaining an extra few pounds of water weight. A low sodium diet can help rid the body of water retention.

Processed and convenient products loaded with refined sugar are NOT the best foods for losing weight. The sugar contributes to "empty calories" void of all nutrients.

All the best foods for weight loss should generally be....

• Fresh natural food
• 
  
• High in fiber
• Low in calories
• Low in fat
• Low in refined sugars
• Low in sodium

Many good weight loss foods may also contain...

• 
  
• High quality protein
• Fiber
• High water content

Examples of some of the best foods for losing weight...

1. Fruit
2. Vegetables
3. Legumes
4. Wholegrain foods (muesli, oatmeal, wholemeal pasta, etc)
5. Baked potato
6. Boiled brown rice
7. Fresh fish

Several Classic Weight Loss Recipes To Easily Enjoy Thin

Girl that have fat, your weight loss methods varied, but the results fail to lose weight is not the purpose is to cause adverse reactions. The following does not hurt to introduce you to some of the body weight loss. And economic advantages, how can you miss it? Today, Editor graceful figure to tell you to keep weight loss recipes .

12% in twelve days by the method body:

The first 3 days in vegetables and fruits as food in the morning to eat fruits, vegetables, lunch, evening eating vegetables. 4-6 days, eat milk and yogurt (without preservatives) unlimited. The last 6 days of milk and fruits and vegetables not limited.

Diet drink tea: This tea is beauty, weight loss, freckle Thin

Chinese diet: Mulberry 10 grams 10 grams of cassia seed 10 grams of aspartame lily leaves 10 Sanger crash leaves 10 Kepan 1 g

Japanese mini-starved diet: eat meals two days a week, eat only liquid food diet

Banana cheese diet:

B: 1 banana 2 cups water 1 cup low-fat cheese

In: 2 banana 2 cups of water 1 cup low-fat cheese

D: 2 bananas 2 cups low-fat cheese, 1 cup vegetables of any draft

Apple diet: eat only apples for 3 days, 4 morning porridge.

Egg weight loss: eating eggs for 3 days, you can lean 2-3 kg.

The three-day diet of economic:

Thin

1 banana; soda bread 2; boiled eggs 1; black coffee 1 cup; yogurt 1 cup (three meals a day, the amount of each meal)

Apple milk diet: lose weight

5-6 the first day of eating an apple; next 3-4 pounds of milk to drink, not drink.

Red wine diet:

Before going to sleep for 30 minutes to eat 2 slices of cheese, 1 cup red wine, three meals a day is normal.

Cucumber egg diet:

Morning, afternoon and 1 egg 1 cucumber, late a cucumber, 10 kilos a week can be thin.

30 pounds a month by the method:

Early: noon skim milk: eat one egg a cucumber night: an apple.

Both Chinese herbal medicine weight loss following good results without side effects.

1. Medlar 30 grams per day, tea service, morning and night 1 for 7 weeks, medication was no taboos, usually 1 month after the 2.6 kg weight can be reduced.

2. 100 grams of dried lotus leaf, hawthorn 250 grams, 100 grams of Fritillaria, soap holder (fire system) 5 grams, 50 grams of rhubarb, 50 grams of dried tangerine peel, on drug research and go to a course of treatment dose. 50 grams of drugs taken per day of dry, soaked with water, juice 300 ml, 2 times a day service, 1 on 1 course of treatment.

3. Yinchen 40 grams, 20 grams of Radix, Rosa laevigata 30 grams, 30 grams of Polygonatum, Health Hawthorn 15 grams, 20 grams of Salvia, 10 grams of rhubarb, notoginseng powder 5 grams, 15 grams Alismataceae, 20 grams of Pueraria. Shuijianbi 2 times a day.

4. 30 grams of cassia seed, Alisma, Yuli Ren each 15 grams of hemp seed, hawthorn, 10 grams each, into powder, 20 grams per bag, 3 times a day, every 1-2 bags, half an hour before serving .

5. Senna, peach kernel, Polyporus, integrated shell, 10 grams of astragalus, into powder. Per 10 grams, boiled water, 1-3 times daily for 30 days for a course of treatment.

Diabetic Orange Sunbeams

Diabetic Orange Sunbeams Ingredients
1 1/2 c. all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
1/2 c. shortening
1/2 c. raisins
1 egg
2 tbsp. orange juice
2 tsp. grated orange rind
1 1/2 tsp. Sucaryl
Diabetic Orange Sunbeams Preparation

Sift together flour, baking powder and salt. Cut in shortening until crumbly. Add all at once: raisins, eggs, orange juice, orange rind and Sucaryl. Mix well. Make into small balls; flatten on cookie sheet. Bake 12 to 15 minutes at 375 degrees.

Black Bean Salmon Stir-fry

Studies have revealed that eating fish, as part of a healthy diet, is a great way to keep those Omega 3 levels up. In fact eating fish at least once every week will in fact help to prevent various heart problems, this is due to the Omega 3 fatty acids that are found in all fish, especially the cold-water species.

Other research has suggested that eating a regular portion of Omega 3 rich fish can also help to heal ailments such as depression, Alzheimer’s disease, various forms of cancer and many joint problems.

As well as cold-water fish there is a variety of other seafood that is also rich in the Omega-3 fatty acids, these include the likes of crab and scallops. Both are rich in flavour and high in nutrients, meaning they will make a great alternative to meat at a dinner party.

Black Bean Salmon Stir-Fry is just one recipe you can try out in order to enjoy delicious healthy fish whilst keeping those Omega 3 levels up! As well as healthy tender cubes of salmon, this quick and healthy recipe also contains a generous helping of vitamin C and fibre rich bean sprouts.

What you will need;
1/4 cup of water
2 tablespoons of rice vinegar
2 tablespoons of black bean-garlic sauce (found in the Asian food section at most supermarkets)
2 tablespoons of cornstarch
Pinch of crushed red pepper
1 tablespoon of rice wine or dry sherry (found in the fortified wines section, very high in sodium)
1-tablespoon butter
1 pound of salmon, skinned and cut into 1-inch cubes
1 bunch of spring onions, sliced
12 ounces mung bean sprouts

Cooking preparations;

Combine the vinegar, black bean-garlic sauce, water, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until they reach a smooth consistency.

Using a medium heat, place a little butter in an ample sized non-stick skillet. Add the pre-diced salmon, stirring gently for 2 minutes until cooked. A tip on preparing the salmon requires you to place the fillet skin side down onto a clean cutting board, using a sharp long knife, slip the blade between the fish flesh and the skin. You should begin this procedure at the tail end and use your free hand to hold the fish in place. At a 30-degree angle gently move the blade along, separating the skin from the fillet, without slicing through either.

Next add the spring onions, bean sprouts and sauce mixture. Cook for about 2-3 minutes or until the bean sprouts are very tender.

Salmon is renowned for being extremely high in omega-3 fatty acids, which work to keep arteries clear and hearts strong. Such fatty acids have also have been suggested to help in both strengthening eyesight health and the immune system. Some studies have even revealed salmon to improve mental health. This great flavour-rich fish is a healthy alternative to meat and one that should be definitely introduced to your diet.

Adriana's Greek Pasta Salad

 
Ingredients
1 pound rotini
1 pound boneless skinless chicken breasts
3 stalks celery — chopped
1 red bell pepper — chopped
2 1/4 ounces black olives — sliced
4 ounces feta cheese — drained & crumbled
3 green onions — finely sliced
16 ounces Italian salad dressing

Cook chicken in water to cover with 1 bay leaf. Bring to boil and cook for 30 min. or until juices run clear. Cool and remove skins. Or, you can cook chicken in frying pan until cooked through. Cut into bite size pieces. Cook noodles and drain. Add all ingredients and mix well. I use only about half the bottle of dressing and then put the rest on the table if someone wants more. Serve warm or cold. 

 

Serves 6

Vegetable and Turkey Fajitas

A tasty dish that's quick to prepare, our vegetable and turkey fajitas make a great mid-week meal. Make them without the turkey for a tasty vegetarian alternative!

Ingredients

• 300g Turkey Breast, Skinless
• ½ Tbsp Olive Oil
• 1 Tbsp Lemon Juice
• 1 Clove Garlic, Crushed
• ½ Tsp Chilli Powder
   
• 1 Tbsp Olive Oil
• 1 Small Aubergine
• 1 Medium Courgette
• 1 Medium Yellow Pepper
• 1 Medium Onion
   
• 8 7" Tortillas
• 170g Pot Low Fat Salsa
• 50g Low Fat Sour Cream

Method

1. In a large bowl mix ½ tbsp olive oil, lemon juice, crushed garlic and chilli powder together.
2. Cut the turkey breast into thins strips 1½cm (¾") wide. Add to the bowl and stir until all sides are coated. Set aside in the refrigerator to marinate.
3. Meanwhile, top and tail the aubergine and courgette; de-seed the pepper; halve and peel the onion - cut all vegetables into thin strips 1cm (½") wide.
4. Preheat oven to 190^oC and pre-warm 2 oven-proof dishes.
5. Heat a wok over a hot heat. Add ½ tbsp oil and, when smoking, add the vegetables (with great care!) Stir fry for 5 minutes, or until vegetables soften and turn brown around edges. Remove from wok to oven-proof dish and pop in oven to keep warm.
6. Place the tortillas onto a plate and cover with clingfilm (ready to microwave at last minute). Alternatively, wrap in foil and place in the oven.
7. Heat the remaining ½ tbsp olive in the wok, add the turkey and stir fry for 3-4 minutes (or until browned on the outside and white on the inside). Once cooked remove from wok to remaining oven-proof dish.
8. Heat the tortillas in the microwave for 1 minute (or remove pre-warmed tortillas from oven)
9. These fajitas are best served ready to wrap - with each person taking an eighth of the vegetables, an eighth of the turkey, a large teaspoon of salsa and small teaspoon of sour cream per tortilla. (NB: 2 tortillas each!)

Tuna Medley with Roasted Vegetables

Wake up your taste buds with this zingy recipe from WLR member Fiona J.

Ingredients

• 300g Potatoes, Old
• 1 Large Courgette
• 1 Small Aubergine
• 1 Medium Yellow Pepper, Deseeded
• 1 Tbsp Olive Oil
• ½ Sachet Spice Mix, Cajun Potato Wedge, Schwartz*
   
• 1 Can/400g Tomatoes, Chopped
• 150g Tuna Chunks in Brine, Drained
• 35g Sundried Tomatoes
• 160g Mushrooms
• 2 Cloves Garlic
• 3g Chillies, Very Lazy, EPC (or to taste!)

Method

1. Bring the potatoes to the boil, reduce heat and simmer for 5-10 minutes.
2. Pre-heat oven to 230oC / Gas Mark 8.
3. Cut courgette, aubergine and pepper into wedges and place in roasting tray.
4. Remove potatoes from heat, drain and slice into wedges, add to roasting tray.
5. Drizzle with oil, sprinkle with spice mix, and roast in oven for approx. 15 minutes (or until tender).
6. Meanwhile heat the chopped tomatoes, sundried tomatoes, mushrooms, tuna, chilli and garlic in a pan and simmer for approx. 12 minutes.
7. Serve roasted vegetables with tuna/tomato sauce. Eat immediately!

Roasted Vegetable Lasagne

A deliciously tasty dish, you won't believe it's only 350 calories a serving!

Ingredients

• 1 Medium Aubergine
• 2 Courgettes
• ½ Tsp Salt
• 400g Cherry Tomatoes
• 1 Medium Yellow Pepper
• 1 Medium Onion
• 2 Cloves Garlic
• 1½ Tbsp Olive Oil
• Freshly Ground Black Pepper
   
• 25g Sauce Flour
• 500ml Skimmed Milk
• 30g Parmesan Cheese
   
• 9 Sheets Lasagne Verdi
• 60g Mozzarella

Method

1. Wash, top and tail the aubergine and courgettes. Cut into 2cm (3/4") cubes. Pop in a colander, and sprinkle with salt; shaking well to coat all the vegetables. Set aside.
2. Using the point of a sharp knife carefully prick each tomato, to just break the skin.
3. Pour boiling water into a glass bowl and, using a spoon, add 5-6 tomatoes. Once the skins split, remove them from the water; leave to cool for a few seconds; then peel the skins off and pop the skinned tomatoes in the roasting tray. Repeat until all tomatoes skinned. (Don't be tempted to add them all at once!)
4. Pre-heat oven to 190°C
5. Quarter and seed the pepper; peel and halve the onion - cut them both into 2cm (3/4") cubes and add to the roasting tray.
6. Tip the aubergine and courgettes onto a bed of paper towel and, using more paper towel, dap the excess moisture away. Add them to the roasting tray.
7. Sprinkle the crushed garlic and freshly ground black pepper over the vegetables. Drizzle the oil over the top, and pop in the oven for 40 minutes (until the edges are charred brown)
8. Meanwhile, mix the sauce flour with the milk. Heat in a saucepan over a medium heat, stirring continuously, until the the sauce begins to bubble and thicken. Reduce the heat to a simmer, continue stirring for a further 2 minutes. Remove from the heat and stir in the grated Parmesan (reserving a little for the top)
9. Once the vegetables are roasted assemble the layers of lasagne in an oven proof dish:
• 1/4 Sauce
• 1/3 Roasted Vegetables
• 1/3 Mozzarella
• 3 Sheets Lasagne
10. Repeat the layers twice more and top with the remaining 1/4 sauce, and the reserved Parmesan.
11. Return to the oven and roast for 25-30 minutes.
12. Serve with a green leafy salad

Top 10 Foods That Help You Lose Weight

Magic Diets don't exist. But because they're rich in fiber, some foods take longer to eat, yet have fewer calories per gram. They may also alter intestinal hormone levels and lead to your feeling less hungry.

That's the idea behind the following foods which because they're also tasty-trick your body into feeling satisfied with far less fat and fewer calories:

1.      Salads: Make salads with tomato, car rot, beetroot, cabbage, capsicum, lettuce, or cucumber all low in calories-your diet staple, to liven them up, you can use curd or lemon as a salad dressing. Sandwiches too, are a goods way to have these raw vegetables. The bread helps fill you up, but don't use butter-spread a coriander-and-mint chutney instead would do good.

2.      Grapes: Instead of munching your way through a packet of biscuits after a hard day, try grapes instead. They're high in sugar, but as long as you don't overdo it, they offer the same soothing hand-to-mouth action with none of the fat. They're especially good chilled besides, a hundred grams of grapes contain only 70 calories.

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3.      Oranges: The more slowly you eat; the easier it is to recognize your body's satiety signals. And what snack takes longer than peeling and sectioning an orange? Oranges have only 48 calories. (200 ml of orange juice, with all the fiber gone, has about 115).

4.      Potatoes: Surprised? The problem is not the potatoes, but the way they are cooked . Finger chips or other forms of fried potatoes are high in fat. But if baked or boiled and eaten without fatty accompaniments, potatoes are great for your diet. Have them mashed, adding pepper and a dash of lime. Or stuffed-as in aloo parathas, prepared without oil or ghee of course. (If you must have finger chips make them in the microwave). Potatoes contain only 97 calories.

Sweet potatoes when boiled have a naturally rich taste and creamy texture. They have 120 calories more than potatoes – but they're delicious even without accompaniments. And although they belong to a different botanical family, calorie they're just as nutritious as regular potatoes.

5.      High fiber cereals: By providing bulk, some cereal-based foods, too, fill you up on relatively few calories. They include chapattis, roasted corn on the cob, dhokla or idlis, and white rice upmas. Other breakfast choices could be oats, poha, or rice wheat-or- corn-flakes low in sugar'. Pour skim milk on the flakes. If you prefer them sweet, add chopped fruit.

6.      Sprouted pulses: When pulses are sprouted, they gain vitamins and fiber. Eaten raw, they're good for slimming. Moong, for instance, sprouts quickly and its sprouts taste good raw. A 50-gram serving has about 140 calories. Raw sprouts of other pulses-rajma, broad beans and dried peas for example-can be made more palatable if they're steamed, though this lowers their nutrient value.

7.      Curds: If made from skimmed cow's milk, curds contain only 56 calories and are a good source of protein, calcium and vitamins, Plain curds with a little fruit is delicious as a dessert.

8.      Water: Research shows that snacking in particular is often the result of mistaking thirst for hunger; write Tarla Dalal and Dr Swati Piramal in East Your Way to Good Health. Water has no calories, so it's great for filling up. Those who find it a plain bore can quaff low-calorie drinks that contain mostly water such as buttermilk, coconut water, and watermelon juice. Clear vegetable or dal soups are nutritious and don't have many calories, avoid cream soups.

9.      Air popped popcorn: That's popcorn made without butter, oil or salt. Pop it your self in a container with a lid, either over a stove or in a microwave oven. If quantity affects the quality of your eating experience consider that four cups of air-popcorn have only 100 calories and one gram of fat. Compare that to potato wafers-four cups have about 600 calories and 40 grams of fat.

10.  Chocolate bar: To avoid binges, it's important to indulge yourself once in a while. An occasional 20-gram chocolate bar-about the size of a small 5 star-is a good choice for sweet-tooth cravings, because it's individually pack aged and thus less risky than cake, ice cream, or puddings.

A diet containing these foods can help you lose weight, but don't neglect exercise. Scientific studies have shown that calories intake is not necessarily higher in the obese than in normal people. It's energy expenditure that's often lower in those who are overweight. So make sure your weight-reduction plan gives equal importance to exercise.

So the next time when each one of you is off to shop for food or sit down to eat, don't forget to incorporate these foods in some or the other way to achieve a healthy and balanced diet.