Many people around the world love to have pancakes in their breakfast, however weight issues & others problems pancake-on-a-plate1make us think twice before having the tasty pancake. So here is your perfect solution. Prepare this healthy low fat mix & get some tasty pancakes in this holiday season.

Ingredients:

1. Dried blueberries- ½ cup
2. Salt- As per taste
3. Baking powder- 2 tsp
4. Light brown sugar- 3 tbsp

5. Ground cinnamon- 1 tsp
6. All purpose flour- 1 cup
7. Pecans- ½ cup (diced & toasted)
8. Whole wheat flour- ½ cup

Direction:

• Take a medium sized bowl & combine together blueberries along with brown sugar, salt, cinnamon, whole wheat flour, baking powder, pecan & all purpose flour.

• Whisk all the ingredients well.

For pancake:

• In another bowl, mix canola oil (2 tbsp) along with large eggs (2), skimmed buttermilk (1 ½ cup) & large egg white (2).

• Now transfer the blueberry mixture into a large sized bowl & add the wet ingredients.

• Stir well to blend the ingredients properly.

• For every pancake remember to add ¼ cup of batter.

Navy beans are also familiar as phaseolus vulgaris. It’s available in dry as well as green forms. Some effective uses are navybeans-1as follows:

• This excellent source of iron as well as low calorie product is also recommended for lactating or pregnant women, menstruating women.

• Navy beans have also been found to be beneficial for treating stroke, vascular ailments etc, because it’s an outstanding source of fiber as well as magnesium, folate etc.

• Navy beans are excellent supplier of dietary fiber, which is a good option for treating constipation.

• Because of the presence of complex carbohydrate it’s also able to supply enough energy to your muscles as well as brain.

• Navy beans are a good option for improving the total well-being. It’s able to detoxify your body which leads to various improvements for your overall health.

• It has the potential to improve your digestive system.

• It’s also useful for removing fatigue as well as is a good remedy for tension, muscle ache, asthma etc.

• Navy beans have also been to be found effective for inflammatory diseases. Presence of cooper is identified to be effective for rheumatoid arthritis.

• It’s also been identified to be useful for diabetes, insulin resistance.

• It’s a good source of vitamin B1 (thiamin), which can provide a good remedy for mental disorders (age related problems) as well as is beneficial for Alzheimer’s.

Diet has become a major issue for people in contemporary times. Many people want to improve their health and overall lives by engaging in a healthier style of eating. One mindset that has risen from this desire to obtain good health is taking up a life of vegetarianism. A nutricious vegetarian diet can be a good substitute to meat. Less side effects, a complete meal and tasty as well. A balanced vegetarian diet can provide with all the nutrients for a healthy growth. Vegetarianism is gaining popularity these days due to health concerns, weight difficulties and celebrity endorsements. Many are vegetarians due to parental and religious reasons. There are many minerals and vitamins that cannot be obtained from the average vegetarian lifestyle. Vitamin B12 for example is produced in meat foods, but completely absent from vegetables. Lack of consuming B12 can have adverse effects on brain functionality and the nervous system. A good vegetarian diet can avoid heart problems as well as cancer. Obesity also can be controlled.

For diabetics, any trip to the doctor’s office, no matter how routine, shouldVegetables be treated as an opportunity to take stock of various health issues that can be compromised by diabetes. Doctors describes vitamins K1 and K2 as, ‘very safe,’ for diabetes prevention.

Vitamin K (VK), an essential, lipid-soluble vitamin that plays a vital role in the production of coagulation proteins. VK is also synthesized by colonic bacteria. The 3 main types of VK are K-1, which is derived from plants; K-2, menaquinone, which is produced by the intestinal flora; and K-3, which is a synthetic, water-soluble form used for treatment.Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is stored in fat tissue and if there is excess fat, vitamin K may not be readily available to cells that require it to process glucose which is why men gets more benefitted by this Vitamin as compared of women due to obesity problems.
As for dietary sources of vitamin K, it can be obtained from dark, leafy green.

High cholesterol level can lead to severe heart attack. To keep your heart healthy you need to include low cholesterol spinach-salad1foods in your diet. A healthy diet is needed to keep your cholesterol level low. So try the following low cholesterol recipe & maintain your healthy heart.

Ingredients:

1. Extra virgin olive oil- 2 tsp
2. Pecan- 2 tbsp (diced)
3. Cucumber- 1 (cut into fine pieces)
4. Cider vinegar- ¼ cup

5. Shallot- 1 (diced)
6. Spinach (fresh) – 1 pound (torn)/baby spinach 12 cup
7. Smoke cheese (shredded) – ¼ cup
8. Salt- As per taste
9. Pure maple syrup- 2 tbsp
10. Pepper (freshly ground) – According to taste

Direction:

• Take a small sized dry skillet & toast the pecans on medium temperature for almost 2-3 minutes (till ambrosial) & remember to sit occasionally.
• Now take it off from the heat & place it in a small size bowl.
• Allow it cool down well.
• In another bowl add the cucumber along with spinach & toss well.
• Take a small sized skillet & heat oil on the medium temperature.
• Pour the shallot & stir well.
• Allow it to cook till you get the soft texture (for almost 4-5 minutes).
• Pour the maple syrup along with the vinegar & let it boil.
• Sprinkle the salt & pepper for seasoning.
• Instantly add the dressing on cucumber & spinach.
• Toss well for the proper coating & scatter the toasted pecans along with the cheese before serving.

To keep your heart healthy you need to concentrate on your heart healthy diet. Your diet should be comprised of shopping1fresh fruits, veggies, whole grain food products etc. Make sure that you are eliminating saturated fats from your diet. You can add lean protein along with low fat dairy product within your diet.

• Instead of having high fat dairy products, go for skimmed milk as well as cheese make with 2% of skimmed milk, sour cream (fat free), low fat yoghurt etc. If you like to have eggs in your breakfast then purchase some egg whites for your complete healthy breakfast.

• When you are unable to get fresh then don’t hesitate to purchase frozen food products, which are full of nutrients with perfect flavour. You can also go for canned option where sodium part is very less. While you are going for canned option, make sure you are purchasing branded products with the minimum quantities of sodium.

• Make sure that you are purchasing fresh food items with required nutrients, so that you can prepare some tasty as well as healthy snacks with some seasoning.

• While purchasing bread, make sure that you are buying the whole grain bread. Whole grain, pita, cereal, tortillas, oats etc also provides you some quality fiber & keep your heart healthy.

• Try to avoid saturated fat containing lamb, beef, pork etc. Try to get some leans portion of meat & also focus on the amount you are having. It will supply your protein requirement without having extra fat.

• To reduce you fat consumption get some vegetable cooking oil spray instead of having oil. For dressing or dips purchase some low fat products to maintain your healthy heart.

• To minimise your saturated fat consumption get some protein containing peas along with nuts, lentils, beans etc instead of having meat.

• In your grocery list, make sure that you have added omega 3 fatty acid containing fish like- mackerel, salmon, tuna etc. It will help you to keep your heart healthy. Instead of frying food try to go for grilling or baking or steaming etc.

Low carb diet helps you to loose weight. It has the potential to control the blood glucose levels. It enhances the musslemetabolic rate by burning the excess fat. It has the potential to lower the cholesterol level as well as is good for your cheerful mood. It’s also found to be beneficial for lowering the chances of heart ailments. So try following low carb preparation.

Ingredients:

1. Spanish chorizo- 1/3 cup (minced)
2. Plum tomato- 1 (small sized, minced)
3. Onion (medium sized)- 1 (minced)
4. Ground cumin- 1 tsp

5. Canned green chilli- 2 tbsp (diced & drained)
6. Pepper (freshly ground)- ½ tsp
7. Fresh cilantro- ¼ cup (diced)
8. Beer (dark Mexican beer preferable) – 1 cup
9. Mussels- 2 pound (scrubbed)

Direction:

• Take a large sized saucepan & place on the medium heat.
• Cook the chorizo till it turns brown in colour (for almost 4-5 minutes)
• Pour the chopped onion & stir occasionally for almost 3 minutes.
• Now add the pepper along with the cumin, chillies, and tomatoes & stir well.
• Allow it to cook for almost 3-4 minutes.
• Add the beer & turn the regulator on medium high.
• Allow it to boil thoroughly.
• Now add the mussels & bring it to simmer.
• Cover the saucepan & turn the regulator on medium low heat.
• Allow it to cook for almost 7-9 minutes (till the mussels have opened up).
• Take it off from the heat.
• Remember to remove unopened mussels & then sprinkle the chopped cilantro.
• Serve it with some sauce.

Asparagus is quite famous as a cooking ingredient, but at the same time it’s rich in various valuable nutrients. It has asparagus1the potential to provide us healthy living.

• It is also found to be beneficial for treating rheumatism, asthma, arthritis, because of its anti inflammatory properties.

• Asparagus is an excellent source of potassium as well as source of low sodium.

• Enough consumption of asparagus during the initial pregnancy stages can provide you strength to prevent birth defects.

• It has the potential to protect the vessels (small) from splitting. It’s considered a great remedy for varicose veins.

• It’s an excellent source of folate, which can prevent cardio vascular ailments.

• Asparagus is also an effective remedy for controlling your blood sugar level.

• Green asparagus is also considered a good source of vitamin C as well as outstanding source of fiber.

• Asparagus is also useful for improving your intestine health. It’s a great source of insulin, which can enhance development of bacteria (friendly), like- bifidobacteria, lactobacilli etc.

Take pleasure in the sun considered be the most delightful way to spend a holiday or even just one hour or two. But almost all of us have suffered from sunburn at some time in his/her lives. This condition is extremely itchy and painful. Too much time spend under the sun can also lead to headaches, skin pain and also increase the risk of serious diseases such as cancer.Although researchers have linked vitamin D deficiency with cancer and other health conditions like osteoporosis and osteomalacia, hypertension, heart diseases and diabetes in adults and rickets in children. It has been recorded that each year fifty to sixty thousands individuals in U.S. die prematurely from cancers caused by lack of vitamin D

Though previous studies have established that vitamin D and sun exposure can protect against infectious diseases but according to the FDA, approximately 1 in 5 people in the U. S. will be diagnosed with skin cancer at some point in their lives. The most important, preventable cause of skin cancer is extreme exposure to the sun rays.

Exposure to ultraviolet radiation is known to be an important cause of skin cancers. As these rays induce DNA damage, however for the non-melanoma skin cancers, cumulative sun exposure is believed to be essential. The prevalence of all skin cancers is rising day by day.

Adverse Effects of Sunbathing
Posted by editor in Wednesday, November 12th 2008
in Cancer Tags: skin cancer, sunburn, UV radiation, vitamin D, Wrinkles

Take pleasure in the sun considered be the most delightful way to spend a holiday or even just one hour or two. But almost all of us have suffered from sunburn at some time in his/her lives. This condition is extremely itchy and painful. Too much time spend under the sun can also lead to headaches, skin pain and also increase the risk of serious diseases such as cancer.Although researchers have linked vitamin D deficiency with cancer and other health conditions like osteoporosis and osteomalacia, hypertension, heart diseases and diabetes in adults and rickets in children. It has been recorded that each year fifty to sixty thousands individuals in U.S. die prematurely from cancers caused by lack of vitamin D

Though previous studies have established that vitamin D and sun exposure can protect against infectious diseases but according to the FDA, approximately 1 in 5 people in the U. S. will be diagnosed with skin cancer at some point in their lives. The most important, preventable cause of skin cancer is extreme exposure to the sun rays.

Exposure to ultraviolet radiation is known to be an important cause of skin cancers. As these rays induce DNA damage, however for the non-melanoma skin cancers, cumulative sun exposure is believed to be essential. The prevalence of all skin cancers is rising day by day.

Previous researches in Sweden and Australia have shown that, educational programs bring significant changes in people’s opinions and acuities about skin cancer, sunlight, sun beds and sun tanning. Studies indicate that youngsters have awareness of the risks associated with sunbathing but they still expose themselves to sun without any caution.

The risks are particularly acute for:

* Caucasians who are at greater risk than other ethnic origins.
* Those people who have had excessive ultraviolet radiation exposure from the sun without any protection such as any use of sunscreen.
* Fair skin people, which have 20 times more chances to develop skin cancer of any kind.
* It has been proven that men have 2 to 3 times elevated chances than women to develop basal cell and squamous cell cancers.
* Those who have family history of skin cancers.
* Children, which have highly sensitive and reactive skin than adults. Playing with the sand and swimming in sea water can remove the protection. This is why children need special care while enjoying on beach.

Skin cancer’s impact is also distinguishable as it has occurred mostly to younger than those of most other cancers. “Average age of skin-cancer diagnosis is 49, and victims in their teens, 20s and 30s are not uncommon.

Experts advise pregnant women to eat three small meals and two snacks at regular intervals to maintain steady blood glucose (sugar) levels. But many women skip breakfast as a habit-this may increase the risk of premature labor. If the reason for skipping breakfast is morning sickness, ease into food bit by bit.Skipping the breakfast will affect also the baby “Eating crackers or biscuits rusks with tea when I woke up helped diminish my nausea during the first three months,’ shares Neelu Sahay, 24, HR consultant, Pune. ‘Once I was up, I could theme have a light breakfast,’ she adds.so don’t try to avoid breakfast.

Ayurvedic texts say that khichdi flushes toxins, nourishes the body and restores energy.
Preparation time: 15 minutes
Cooking time: 30 minute
Ingridents:
½ cup moog dhal
½ cup daliya
½ a bowl of potatoes, diced
½ cup green peas
½ a bowl of cauliflower florets
2 small onions, diced
½ table spoon ginger and green chilli paste
1/4teaspoon kali mirch (black pepper) powder
1/2teaspoon haldi (turmeric)
1/2teaspoon red chilli powder
Salt to taste.
For the tempering:
1” dalchini (cinnamon)
2 laung (cloves)
1/2teaspoon of hing (asafetida)
2 tablespoons oil
Wash and soak the bulgur and mung dal for 15 minutes. Grain and keep aside. Heat ghee and temper with the dalchini, laung, jeera and hing and cook for 5-6 seconds till the jeera browns. Add the dal, daliya, the vegetables and other ingredients. Stir for 4-5 minutes on a medium flame. Add 4-5 cups of hot water and pressure cook through 3-4 whistles. Open the cooker after steam escapes. Stir well and serve hot with papad and pickle.

You should limit your average weight gain during pregnancy to about 10-12kg. Putting on more weight will increase your chances of hypertension, cholesterol and having a bigger baby. This also ups your likelihood for having a C-section-or a more difficult delivery. Your body doesn’t need more calories to support a developing baby until the second trimester. Even then, you need only 300 more calories a day. Also, you should follow a low-carbohydrate and high-protein diet. Some other food myths you need to dispel are –eating ghee will help the baby slip out (it’s actually bad for the mother’s health); having too many pickles (may cause hypertension. Be careful: Over-indulging and bingeing may even put you at risk for gestational diabetes. Iron must be supplemented in pregnancy. Sometimes supplements are stopped during the first three months, but are given soon after should take an iron pill at bed time with juice or water, or with a meal, and increase fibre intake. To add up the iron numbers, pregnant women should consume organ meat (such as liver), lean red meat, dry fruits, cooked dried beans and green leafy vegetables, on a regular basis.

Fish is a very healthy source of nutrition. It contains high-quality protein and unsaturated fats (also known as Omega-3 fatty acids) which help prevent heart disease, arthritis and inflammatory, diseases. The quality of protein found in fish is superior to most foods. But to make sure that environmental contaminants in fish pose no danger to you, stick to deep, cold-water fish and go for larger varieties’, she says. Also go for fatty fish, which have dark flesh (muscle), as the depth of colour reflects the amount of oil present in the flesh. Lean fish is pale, thus its fat in concentrated in the liver, instead of muscle. Usually, it’s the cold-water fish that is fatty, such as tuna, salmon and trout. Common local varieties-include hilsa, singhara, katla, puruva, and seer. Eating fish once in a week is really good for health especially for the eyes, eat healthy food and stay healthy.

Prep Time : 10 minutes, cooking time: 25 minutes, serving 6
INGREDIENTS
¼ cup whole masoor (whole red lentils)
¼ cup finely chopped mint
1 tsp ginger-green chilli paste
2 tsp whole wheat bread crumbs
2 tsp grated low fat panner
1 tsp oil for cooking
Salt to taste
METHOD
1. soak masoor dal overnight and drain it
2. Add 2 cups of water to it and pressure-cook till the masoor is soft and slightly overcooked
3. Drain the masoor and pound it coarsely into a paste
4. Add the masoor paste with the remaining and mix well
5. Divide the mixture into six equal portions. Shape into round balls and then flatten it.
6. Cook each piece over high flame using a little oil until both sides turn golden brown
7. Serve hot with chutney Handy tip: You can use the masoor dal water to make chapatti dough. It is rich in nutrients.
You can bake instead of frying, boil or sauté vegetables, as this will help you stay away from oil. Instead of potatoes, use soy or cottage cheese. In fact, you can alos make dessert using apple, peach or fruits that have low sugar content. Diabetics can go for artificial sweeteners. So get ready to make your festive occasion special by preparing an elaborate meal, starters consisting spicy soup, delectable delicacies for the main course and yummy dessert. Enjoy the feast with these nutritious and mouth-watering recipes.

Prep time: 20 minutes, Cooking time: 20 minutes, serving 6-8 persons
INGREDIENTS
For the stuffing: 2 teachup finely chopped and boiled vegetables (French beans, carrots, green peas, and cauliflower),
100gm cottage cheese, 1 chopped onion, 1 chopped green chilly
1 tsp chilli powder, 1 tsp chopped coriander 3tsp whole white sauce
1 tsp refined oil, salt to taste and 20 large spinach leaves
METHOD
For the stuffing
1. Cut the cheese into cubes
2. Sauté onions for 1 minute and later add green chillies to it
3. Add the chopped cheese, vegetables, chilli powder, coriander, white sauce and salt and cook for 2 minutes
For the rolls
1. .Dip the spinach leaves in salted hot water and drain it after 5 minutes
2. Put a little stuffing in each leaf and roll it
3. Spread a little white sauce on a greased baking tray. Arrange the rolls, pour the remaining white sauce on top, sprinkle the cheese and bake it in the over at 230 degree centigrade for 10 minutes
4. Serve hot and healthy.