Contents
Introduction
Chapter 1 20 Great Salad Recipes
Chapter 2 Mouth watering Curries, Rotties & Rice
Chapter 3 The Oven, Bbq & Grill
Chapter 4 Just for the Sweet Crazy
Chapter 5 12 Delightful Omelet Recipes
Articles:
Diet Free Healthy living:
A shift to moderation
Diet free healthy living
Time – Out
Let’s spice it up
Take in the Fresh Air
Written by DennisH
Published by stratma P/l at Smashwords
This eBook is licensed: for your personal enjoyment only. This eBook may not be re-sold or given away to other people.
If you would like to share this book with another person,
Please purchase an additional copy for each recipient.
If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to
Smashwords.com and purchase your own copy.
Thank you for respecting the hard work of this author.
Introduction
Nearly 42 pounds or exactly 20 kgs ago, I changed my own life after many years of struggling to lose just a kg or 2 of weight. I realized first-hand; hat taking care of my body could be an amazing journey in self discovery. It’s a journey that I warmly invite you to take for yourself.
For each individual it is different, but I truly had, had enough, I love my food and enjoy entertaining, cooking, going out to restaurants and on holidays.
I realized that over the years the weight had just kept adding on and not shifting, I was not doing any regular exercise and surprisingly, thank god I had no medical complications.
My waist size had progressively moved from 32”-40” and my weight had peaked at 92kgs, nothing over the top, but when you consider my height is 5’8”it is not very good. Also, I had lots of abdominal fat and carried a massive belly.
I felt fed up with my self and decided that I needed to start living a little healthier. So here are a few tips on what I suggest you do, to begin with there has to be a point of self realization and a desire to change.
Purchasing this book is a clear indication that you have already made that decision. Start keeping a food journal and log what you eat daily, take note of every little treat and don’t miss anything including times you will get great insights into your habits and attitudes. Strengthen some get rid of the others. Set goals that are realistic for you, some individuals can change things overnight, while others need to do it a little at a time. Focus on the positive feelings you get when you reach them and start taking small steps
This book is not about depriving yourself of anything. It is about adding a little joy to eating deliciously & healthy every meal. It is about taking the time to eat mindfully and enjoying every mouthful of it. With this book you will begin to savor the sweetness of seasonal fruit, relish the crunch of fresh vegetables and whole-grains and discover the subtleties of fresh herbs and spices. Each of the recipes in this book emphasizes ease, convenience and healthy living.
As you indulge in the zest for living that comes from eating healthy, you can begin to experience of being physically active. Turn off the television gather with some friends who will support your new lifestyle, exercise not just to burn calories, but also as a release and an opportunity to recharge.
Start some relaxation classes, take a slow quiet walk, start reading and learn about your new subject, explore herbal remedies and the great many things that can be made from herbs, like bubble baths and soaps and treat yourself to a nice herbal fragrant bubble bath or aromatic massage for replenishment & rejuvenation.
To create a lifestyle that will nurture both your mind and body, get to know yourself, find new ways to meet your needs, ad make new choices. Tap into all the resources that you have readily available- on information about health and nutrition, exercise and behavioral strategies, combine it with your own wisdom. You can rewrite your own story and join the many others with testimonies such as mine.
Life is a gift, enjoy every minute of it and begin today to start taking care of your self. It is something that has to be done daily. However, little your progress is, never fail to reward yourself.
My sincere thanks and warm wishes to you all. I look forward to hear some great testimonies of your success.
A shift to moderation
It all begins with Eating Healthy & Regular Exercise
Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results.
Diet swapping is not the best way to lose weight; we need to find a way of reducing
energy content from the normal foods we eat every day.
We need to learn certain food rules to help form better eating habits.
Top ten foods to loose weight
Salads, Fish, Water, vegetables, Lean Meat
Certain Milk Products, Nuts and Seeds, Eggs, Fruits, Whole meal Products
A little research will teach you how to pick out the best foods from our normal daily diet and use them to form the basis for a new healthy eating plan. This removes the stigma that” being on a diet” gives you. When individuals generally lose weight on a specific diet, it relays a message that it will end some day. When a diet ends many people gain back most, if not all the weight lost and others gain even more!!
Eat foods that help you lose weight:
Avoid too much variety of food for each meal. Evidence has shown humans always consume more food and calories when there is a greater choice. Imagine you are at a buffet style meal where it’s “eat all you can” …..In the past, I was never satisfied until I had attempted just about every dish including a minimum of 3-4 sweets.
Health experts say, always eat a balanced diet & eat regular small meals.
Be careful what you add to healthy foods
Salads are fast becoming one of the best foods for losing weight; they help you lose weight fast.
Mayonnaise, creams, sauces or other dressings are a common addition to salads but most of them are very high in calories and fat and kill the goodness of a salad.
Baked potatoes are also a great food to help lose weight when part of a small, low calorie meal, but leave out the butter…….. Serving suggestion………. Fill a baked potato with Low fat feta cheese, baked beans, pepper & salt to taste, a dollop of low fat yoghurt, garnish with thinly chopped spring onions is a great way to add taste and more nutrition to this low calorie food.
Diet free healthy living
Moderation is the key to exercise. You might be aware of all the health benefits of exercise, but if it’s not fun and doesn’t fit into your schedule, you will not do it for very long. As it turns out, long grueling exercise workouts aren’t necessary. According to recent medical research, moderate exercise on a regular basis is enough to substantially reduce the risk of heart disease, diabetes, colon cancer & high blood pressure.
Adding 30 minutes of activity, any activity over the course of 3-4 days per week can reap health benefits. The secret is to find an activity that you enjoy and weaving it into your daily routine.
At the beginning, one would wonder what Moderate exercise is. It includes anything from planned activity, like walking, weight lifting to fun activities such as kite flying and biking, to functional activities such as gardening. I actually lost all of my excess weight by starting off riding an old bicycle when I was on holidays, and it grew to become something that I started doing every day from a 20-30 minute ride to give me such joy that I became lost in time and spending as much as 1-1.5hrs, almost 6 days a week.
Many experts recognize that physical activity also builds your belief in your to make changes, and that belief spills over into affecting and changing your eating habits. Those who exercise regularly tend to eat more healthily.
The right combination
As with eating, exercise is also about balance. Aerobic activity is important for burning calories, losing weight, and strengthening the heart, whist resistance exercise is important for building and maintain muscle and reducing bone loss.
Stretching is important to prevent injury and keeps you flexible and new research shows another component –a mind and body exercise, such as tai- chi. The best fitness plan would include a balance among all these components.
Here’s a new way to view work outs. Fitting a short bout into your already busy schedule isn’t as hard as you may think. Just seize every opportunity to move around, I have made it a habit, when I go to the supermarket, especially when I’m not having passengers or go to the service station to fill up fuel, I park as far away as possible and I do a short run to the shop to make my purchase or payment and return back doing the same. And it’s amazing how the extra activity adds up each week.
Some sneaky ideas: Initially Start with doing mini sessions. For those who have regular jobs, like most people. make the most of your lunch time, drink a big glass of water and get away from your desk, go for a short walk 10 – 15 mins, even just around the block, prior to eating your lunch.
Do some stretching exercises, do a set of sit ups, or even use an exercise machine at home, while you watch the evening news.
Take the kids or the dog to the park play ball or give the dog and your self a work out. Make it fun, it doesn’t have to be a marathon, just a mini session.
Help out in the home, don’t offer , but do the vacuuming, take out the garbage, clean the bath tub, switch on the music, put on our favorite cd and have some fun doing it, mop or polish the floors, all great little work outs.
When you are on vacation, make sure when you book in that your motel is near a park or has a gym or pool, so you could maintain your regular mini sessions and don’t forget to take the ipod, joggers and skipping rope!
A quick 25 min. fitness plan
5 minutes warm-up
1 min fast pace
2 mins regular pace
2 min fast pace
2 mins regular pace
5 mins cool down
3 mins resistance
5 mins stretch
And now you have completed a 25 min work out
Chapter 1
20 Great Salad Recipes
Black Bean Salad
Ingredients:
1/2 cup minced onion, 2 medium cloves ,
2 cup black beans
1 cup frozen corn thawed, 8 cherry tomatoes quartered
1/2 cup diced red bell pepper
2 tlbsp pumpkin seeds coarsely chopped
1/4 cup chopped fresh cilantro, 2 tlbsp extra virgin olive oil
3 tlbsp fresh lemon juice, Salt & black pepper to taste
Directions:
Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.
Each serving = 252.29 grams.. 222.79 calories
Halibut Salad
This is a great recipe to help add more omega-3 fatty acids to your meal. The halibut in this easy-to-prepare salad provides you with one-third (32%) of the daily value for this important nutrient. Combined with the salad greens, you get a wide range of nutrients that will work together synergistically towards optimal health. Enjoy!
Ingredients:
4 medium cloves garlic, pressed, 1/2 lb mixed salad greens, 4 - 6 oz halibut steaks or fillets
1 tlbsp + 1/4 cup fresh lemon juice, Salt and cracked black pepper to taste
1 cup vegetable broth, 3 tlbsp fresh chopped sage
Optional 3 tlbsp extra virgin olive oil
Directions: Press garlic and let it sit for 5 minutes to bring out its health-promoting properties. Rinse and dry salad greens by using salad spinner if possible. Place greens mixture on 4 plates. Rub halibut with 1 tlbsp lemon juice and season with a little salt and pepper. Heat broth and add halibut; cover and cook for 10 minutes for each inch of thickness. Remove fish from pan and place on salad greens.
Discard extra broth or use or soup. In same pan add garlic, sage and 1/4 cup lemon juice to hot pan and heat for about 30 seconds. If you'd like to add olive oil, do so after turning off heat. Stir mixture together for a few seconds and then drizzle over salad. Season with salt and cracked black pepper.
Halibut Salad......Each serving = 294.93 grams, 203.37 calories......Serves 4
Shrimp and Avocado Salad
Ingredients: 1 lb cooked medium sized shrimp, remove tails, 1 medium-sized tomato, seeded and chopped, 3 scallions, chopped, 1 large clove garlic, pressed, 2 tlbsp fresh lemon juice, 1 tlbsp balsamic vinegar, 1 large firm avocado, cut into 1/2-inch cubes, 1 tlbsp chopped cilantro, 1 tlbsp chopped fresh mint, 2tlbsp chopped pumpkin seeds, salt and pepper to taste, pinch red pepper flakes, extra virgin olive oil to taste, 1 head small romaine lettuce, outer leaves removed
Directions: Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels, Mix all ingredients, except lettuce, in a bowl. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don't have the time. Serve on bed of chopped romaine lettuce.
Ingredients: 1 1/2 lb mixed salad greens, 1 cup fresh basil leaves torn into pieces, 3/4 lb sliced turkey breast, 1 small jar of prepared roasted peppers (about 7 oz), 4 oz Kalamata olives, 1 1/2 basket cherry tomatoes, cut in half
1 medium avocado, cut into cubes, *optional 4 oz goat cheese.
Dressing
2 tlbsp balsamic vinegar
2 tlbsp extra virgin olive oil
Salt and cracked black pepper to taste
Directions: Rinse and dry salad greens. Drying is best done in a salad spinner. Divide the greens and rest of ingredients equally on 4 plates. Top with goat cheese, if desired. Whisk together vinegar, oil, salt, and pepper and drizzle on top of salad.
Each serving = 342.01 grams, 372.23 calories
Greek Garbanzo Bean Salad
If you don't have time to cook your beans canned garbanzo beans (BPA- free) makes this Mediterranean-style salad an easy addition to your Healthiest Way of Eating. And you will also be enjoying a rich source of health-promoting dietary fiber.
Prep
and Cook Time: 5
minutes
Ingredients:
2 cups cooked or 1 15 oz can garbanzo beans
2 medium cloves garlic, minced or pressed
1 medium tomato, diced
1/2 medium red onion, chopped
2 tlbsp parsley, chopped
1 tlbsp fresh lemon juice
3 tlbsp extra virgin olive oil
Salt and pepper to taste
Optional:
1/4 cup feta cheese
6 sliced kalamata olives
1 teaspoon rosemarie
Directions
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits. Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas. Combine all ingredients with lemon juice, olive oil, and salt & pepper to taste.
Each serve = 234.18 grams, 378.22 calories
Asian Chicken Salad
Ingredients: 2 boneless chicken breasts, skin on, 5 cups Chinese cabbage, sliced thin
1/2 cup shredded carrot, 1/2 cup minced scallion, 1/2 cup sliced almonds