2-hara bhara kabab

Ingredients
boiled potatoes - 400 Gms ,
boiled green peas - 100 Gms ,
boiled spinach -100 Gms ,
chpped green coriander - 2 tbsps ,
chopped green chili -1 tbsps ,
chopped ginger -1 tbsp ,
chaat masala -1tsp ,
cornflour -2 tsps ,
oil for deep frying ,
salt - as per taste

Method
1/ peel & GRATE boiled potatoes .
2/ mash BOILED green peas .
3/ squeeze out excess water of
spinach & CHOP finely .
4/ mix grated potatoes , peas &
spinach .add chopped green
chilies , chopped green coriander ,
chopped ginger , chaat masala & salt .
add cornflour for binding .
5/ divide the mixture into 25 equal
portions . shape them into a ball &
then press it between your palms to
faltten it . these are now called tikkis .
6/ heat oil in a KADHAI . deep-fry the
tikkis in hot oil for 3-4 minutes .
7/ serve hot .

tip - you may also shallow -fry the
HARA BHARA KABAB on a griddle
pate or a TAVAA .

JALEBI

JALEBI
Ingredients :
White gram dal - 500gm
Water - 1litre
Sugar - 1kg
Coconut oil or refined oil - 1kg
Jalebi colour (orange) - 5 drops
Salt - to taste



Preparation :
Finely grind the white gram dal with little water. Mix salt in it and make a smooth batter of semi-thick consistency.

Heat sugar in a pan and add water into it. Add the jalebi colour and remove from the fire when it thickens.

Heat oil in a thick bottom vessel. Squeeze the prepared batter into the oil through a thin layered cloth. While squeezing the batter, first make three rounds and a flower shape on top. When it is done (don't fry), remove from oil. Allow oil to drain. Put the jalebis into the warm sugar syrup. Take out after they soak in the syrup for about 15 minutes. Make jalebi's with the whole batter

The Acidity of Food

The Acidity of Food


There was a widely held belief that eating certain foods that were acidic would lead to stomach ulcers. Indeed for many years doctors would advise patients that were diagnosed with ulcers to avoid certain foods. People who suffer from heartburn also often try to find something in their diet that is adding acid to their stomach. But a closer look at the acidity of foods and the events that go on in the stomach during a meal shows that foods are not the source of many upset stomachs. Acidity is measured on a scale from 1 to 14 and is expressed as a pH value. A pH of 1 is very acidic, a pH of 14 is very weakly acidic or more commonly referred to as being very basic. A food or drink that has a pH of 7 is neutral, neither acidic nor basic. Distilled water has a pH of 7. Foods or drinks that have a pH below 7 are acidic, and those above pH 7 are basic. On the acidic side of the scale, a lower number means more acidic. A pH of 2 is more acidic than a pH of 3. On the basic side, a higher number means more basic. A pH of 10 is more basic than a pH of 9.

The 1-14 pH scale is not a linear scale however, which makes it a bit more complicated to understand. The pH scale is in fact a logarithmic scale. So a food that has a pH of 2 is 1 unit of pH different than a food with a pH of 3, but in fact is 10 times more acidic. If two foods have pH’s that are 2 pH units apart, their acidity is 100 times different.

Just about all foods that we eat are acidic - have a pH between 2 and 7. But the stomach is also a very acid place. Once we start eating, acid is secreted into the stomach to start the digestion process. The secretions mix with the food in the stomach and the resulting mixture can have a pH of 1.0-3.0 - very acidic. So when you eat carrots that have a pH of 6, they end up in the stomach that can be 10,000 times more acidic. Even acidic foods such as oranges, lemons or wines are not as acidic as the as normal stomach contents.

oranges, lemons or wines are not as acidic as the as normal stomach contents

It is often not the food we eat that causes acidity problems in the stomach, but an over production of acid that is secreted into the stomach following a meal. Some foods can in fact help reduce the acidity in the stomach by neutralizing (reducing) some of the acidity. Foods higher on the pH scale will tend to do this. The beneficial effects of milk probably has more to do with reducing the acidity in the stomach contents than its reported coating of stomach lining effects.


Table 1: pH of Some Common Foods pH of Some Common Foods
eggs 7.6 - 8.0
Bananas 4.5 - 4.7
Corn 6.0 - 6.5
Carrots 4.9 - 5.3
Oysters 6.1 - 6.6
Cherries 3.2 - 4.0
Cow’s milk 6.3 - 6.6
Oranges 3.0 - 4.0
Wheat flour 5.5 - 6.5
Soft drinks 2.0 - 4.0
Potatoes 5.6 - 6.0
Wines 2.8 - 3.8
Squash 5.0 - 5.4
Lemons 2.2 - 2.4

Tomato Chutney recipe

Tomato Chutney recipe

Tomatoes Fresh -6 Nos
Green chillies - 2 nos
Red Chillies (dry) - 2 nos
mustard seeds - 2 tsp
urad dal - 1 tsp
methi seeds - 1 tsp
hing - 2 tsp
salt for taste
brown sugar 1 tsp
coriander seeds 1 tsp
oil 1 tbsp


Method :
In a pan heat the oil and add 1 tsp of mustard seeds ,urad dal, methi, coriander seeds ,hing,
& chilliies. Fry for a minute. Add the tomatoes ,brown sugar& salt.
Fry till all the ingredients gets mixed & tomatoes are well cooked.
Let it cool completely . Grind it to a fine paste.
Do the seasoning with the other tsp of mustard seeds in a tsp of oil.

Wheat Flour Laddu

Wheat Flour Laddu

Ingredients :

Wheat flour - 1cup
Besan - 1/2cup
Melted ghee or dalda - 1/2tsp
Sieves and powdered sugar - 1/2cup
Cardamom powder - 1/4tsp
Chopped cashew nuts - 3dsp
Sugar - 1/2cup
Melted ghee - 1/2cup

Method :

Heat a pan and add the melted ghee or dalda. Sauté wheat flour and besan together. (Do not allow the colour of the flour to change). When it is done, remove from fire and allow to cool. Add powdered sugar and cardamom powder and mix well.

Melt 1/2cup sugar in a pan. Add 1/4cup ghee in it. Pour the content immediately on a greased flat vessel or bowl. This syrup will become hard when cooled. Grind it coarsely and add this to the prepared flour mixture.

Fry the cashew nuts and mix in the remaining 1/4cup ghee. Add this to the flour mixture and mix well. Make small balls before it cools.

Banana Tikki

Banana Tikki

Serves 4
Cooking time (approximately): 10 minutes

~Ingredients

3 raw bananas
2 medium-size onions, finely chopped
3 green chillies, finely chopped
2 pieces of ginger, crushed
5 tbsp oil
Salt to taste

~Method

Peel and boil the raw bananas. Mash it well.

Add onion, green chillies and ginger.

Add salt and mix well.

Make small balls, flatten and shape like cutlets.

Shallow fry in oil.

Serve hot with tomato sauce.

Health counter: You can also put these tikkis in any vegetable curry. Rich in iron, banana tikkis are much less fattening than their potato counterparts.

Gobi Pakora

Gobi Pakora

Serves 5-6
Cooking time (approximately): 10 minutes

~Ingredients

1 small cauliflower, cut into medium-size pieces, pressure cooked till one whistle
1 small cup besan (full to the brim)
1 tsp turmeric powder
1 tsp red chilli powder
½ tsp kala jeera
¼ cup coriander leaves
2 green chillies, finely chopped
1 small cup mustard or sunflower oil
2 tsp salt
½ cup water or as required


~Method

Mix the besan and water well so that you get a smooth paste. It should not be too dry nor too watery.

Add turmeric powder, red chilli powder, kala jeera, green chillies, coriander leaves and salt to the paste and mix well.

Dip the cauliflower pieces into the paste. See that each piece is well coated.

Heat oil in a pan.

Deep fry the cauliflower pieces in the oil till they turn golden brown.

Serve hot with tea or coffee.

Health counter: These pakoras taste divine with the afternoon tea but this dish is a strict no-no for diabetics and those with high levels of blood urea.

Papaya, orange 'n' carrot juice

Papaya, orange 'n' carrot juice

Serves: 1 glass

~ Ingredients

1 cup papaya
1 medium-size orange
1 small carrot

~ Method

Wash the carrot and dice it. Remove the seeds from the orange and papaya and dice them.

Add the diced carrot along with the papaya and orange in a blender.

Blend well.

Add water for fine consistency.

Add crushed ice and serve.

Health tip: Papaya, orange and carrot juice are rich in beta carotene and vitamin C. "Beta carotene is an essential nutrient for healthy eyes. Yellow fruits such as papayas and oranges are anti-cancerous and are also rich in vitamin A."

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of us who work in a cube or other small space (with no floor space for Pilates-style stretches) that's not very private (do you really want your boss to wander by right when you're doing jumping jacks?). Even if you are cube-confined, you can maintain your health in a cube.

Make A "Health" Drawer

Your filing spaces are your friends. Most cubes have lots of little drawers. Make one of them a "health" drawer. Add a ziplock bag or two with healthy non-perishable snacks in it (maybe dried veggies), a few bags of herbal, non-caffeinated tea (switch over from coffee midday to help you sleep better at night), and a travel-size hand-sanitizing gel for use regularly when there's a cold going around the office (did you know most colds are transmitted through shared objects like doorknobs?). A decorative canvas bag can store an extra pair of athletic shoes in case you can take a 10 minute walk or stretch break over lunch.

Get Blood Back To Your Brain:

Pop goes the weasel. When you sit in a cube in front of a computer or on the phone for hours at a time, gravity pulls your blood towards your feet. It pools in your feet, ankles, and fanny; if you're ever noticed your feet looking puffy towards the end of the day, the puffiness may be a side-effect of having blood spending so much time down there! Our arm and leg muscles function as "pumps" to get blood back to the heart.

While you could just do jumping jacks to get the blood flowing back upwards, there are less noticeable ways to get blood moving: If you've got a shelf in your high in your cube, keep daily useables (paperclips, stapler) there; getting up regularly will remind you to stretch. While standing lift your legs up at the knee, one at a time, to help get blood flowing. One enterprising woman kept a postcard pinned up towards the very top of her cube wall - and kept an ever-growing collection of postcards that she exchanged every day in the afternoon. The new postcard each day perked her up, and it gave her a reminder to get up and stretch several times a day.

Muscular injury is common in the desk-job world. The Center for Disease Control reports that 92,576 injuries resulted from repetitive motion, including typing or key entry. Make sure to take breaks from the keyboard at least once an hour. Use a wrist support at your computer when you are typing or browsing, Your forearm, wrist, and hand should be on a level, not making a V. The Harvard RSI action group suggests some exercises to help prevent repetitive stress injuries (http://www.rsi.deas.harvard.edu/). If you spend a lot of time on the phone and can't use a speaker phone, don't hold the phone by crunching your shoulder against your ear. Instead, invest in or ask for a headset or shoulder support for your receiver.

Drink Plenty Of Water:

Drinking water is very important. It can help you recover from a cold more quickly (though it doesn't "cure" it), replenish lost fluids after exercise, and assist in weight loss (many people think they are hungry when they are actually thirsty, so make sure to take a drink before diving for the candy machine). Keep a four-cup bottle or thermos near the computer and replenish daily. Don't overdo though - excess water can dilute important minerals and vitamins in your blood stream.

Make Sure To Take Your Vitamins & Other Pills:

Pill reminders. Do you need regularly forget to take vitamins because you're busy? Find an attractive, desk-top container to put the bottle in - a decorative flower pot is one option. Something attractive and eye catching will remind you it's there. This can also work for daily medications, but keep in mind that some medications can be toxic to others or have street-value (many prescribed pain killers), so these are medications that should stay with you, rather than your desk.

American Council on Exercise, "How much water is too much?," 2005

Center for Disease Control, "Repetitive Stress/Strain Injuries," www.cdc.gov/od/ohs/Ergonomics/Ergohome.htm

Tyrrell, D., Fielder, M. , Cold Wars: The Fight against the Common Cold,Oxford University Press, 2003

Ian Mason, owner of Shoppe.MD, your source for Online Prescription Medications and health news.

Ian studies health, weight loss, exercise, and several martial arts; maintaining several websites in an effort to help provide up-to-date and helpful information for other who share his interests in health of body and mind.

Sweet lime and pineapple juice

Sweet lime and pineapple juice

Serves: One glass

1 sweet lime
4 pineapple slices
Crushed ice

~ Method

Remove the skin and seeds from the sweet lime and put it in a blender.

Clean and chop the pineapple and it to the blender.

Blend well and add enough water for fine consistency.

Do not strain the juice.

Add crushed ice and serve.

Health tip: Sweet lime and pineapple juices are good sources of vitamin C and are rich in fibre. "This juice is delicious, refreshing and contains essential micronutrients such as potassium, magnesium and zinc, which are necessary for proper growth and development of the human body,"

Beer better than Milk

Beer better than Milk
There is more protein in beer than in milk. What's more, beer has fewer calories than apple juice, milk or cola and contains neither fat nor cholesterol. These claims have been made by the All India Brewer's Association.

The apex body representing 42 beer manufacturers, has urged the food processing ministry to delink beer from the status of liquor and whisky, so that it can be advertised and marketed like any other product. They have argued that liquor has an alcoholic content of 42.8% while beer has only up to 7%.

Beer is battling to get the status of milk. The all India Brewer's Association (AIBA) have argued in a memorandum to the government that a glass of beer contains more protein than does the same quantity of milk.

Not just that. They have said that the calorie content in beer is lesser than that of a bottle of apple juice, milk or any cola. So do not club beer with hard liquor in computing tax, argues the industry.

"It has been given the status of a fast moving consumer good (FMCG) that can be traded over the counter at any departmental store", says the Vice-President and President of Shaw Wallace. "Beer distribution has to be made open as in Singapore."

The industry's representation for removing beer restrictions are straight and simple: Beer is only an agri-food. Arguing that it has neither fat nor cholesterol, the beer manufacturers' body has told the government that an average bottle of beer gives four vital minerals and five important constituents of vitamin B and proteins. Raw material for beer is malt, the same as for health drinks Maltova and Horlicks.

In their representation titled 'Indian Beer Industry - Needs Policy Support'. AIBA has pitched beer as a "mild and healthy beverage", conforming to the tenets of "responsible" drinking.

" Beer has to be taxed on the basis of alcoholic strength keeping levels on alcohol content as bench mark", say many of the top manufacturer's. Duties and tax account for 40% of the beer cost in India while it is of the order of 20% in US, France and Germany.

They have said that the cost of one litre of beer taken as percentage of daily income in the high selling states of Andhra, Karnataka and Maharashtra is close to 28%.

The comparable figures for US, France and Germany are less than 3%. And if India attains this level of even 15% then the beer should cost around Rs. 30 per litre (Rs. 20 per bottle).

"It is a highly capital intensive business. It is not feasible for the brewers to sustain the current market pressure", says the top shots. "Brewing companies are increasingly being declared sick", they add.

Corn & Cheese Fritters

Corn & Cheese Fritters

Ingredients (for six fritters):

~ 65g/ 1/2 cup wholewheat flour (atta)
~ 65g/ 1/2 cup plain flour (maida)
~ 1/4 tsp baking powder
~ 1 1/2 cups fresh corn kernels, boiled in salted water and drained
~ 1/2 cup grated cheese
~ 1/4 tsp salt
~ 2 eggs, lightly beaten
~ 1 tbsp butter


Method:

~ Sift both flours with baking powder into a bowl.

~ Mix in corn, cheese and salt.

~ Add eggs and mix well.

~ Divide batter into six equal portions.

~ Melt butter in a frying pan on moderate heat.

~ Drop spoonfuls of batter into pan leaving 1" between each fritter and fry till golden.

~ Flip over and fry the other side.

~ Serve hot.

Vitamin D

Vitamin D

Vitamin D is a vitamin (a substance the body requires in small doses for proper nutrition and function) that is fat-soluble, meaning that it is dissolved and stored in the fat of your body. Vitamin D maintains proper levels of calcium and phosphorus in the blood and together with calcium builds strong bones. The November 9, 2005, issue of JAMA contains an article about sufficient levels of vitamin D for healthy bones.


SUNLIGHT EXPOSURE

Sun exposure for 10 to 15 minutes at least twice a week usually provides adequate amounts of vitamin D. Certain conditions such as cloud cover, northern climates, pollution, and the winter months may not provide adequate sunlight exposure. Excess sun exposure causes skin cancer, so you should limit exposure to sunlight, not use tanning beds, and wear protective clothing and a sunscreen with a sun protection factor (SPF) of at least 15 when outdoors for longer than 10 to 15 minutes twice a week. Infants should be kept out of direct sunlight all together.


VITAMIN D DEFICIENCY

When vitamin D levels are low, bones become weak and brittle. In children, vitamin D deficiency causes a disease called rickets, which results in poorly developed weak bones, delayed growth, immune deficiencies, and, when severe, seizures. In adults, vitamin D deficiency causes a disease called osteomalacia, which results in weak bones, fractures, bone pain, and weakness. Low levels of vitamin D may be a factor in osteoporosis (thin bones).


WHO IS AT RISK OF DEVELOPING VITAMIN D DEFICIENCY?


Infants who are exclusively breast-fed or receiving less than about 2 cups a day of vitamin D fortified formula or milk

People who have darker-pigmented skin

People with very limited sunlight exposure

People with fat malabsorption diseases, such as pancreatitis, cystic fibrosis, celiac disease, and surgical resection of the bowel

People who have liver or kidney disease or enzyme deficiencies

People in the northern hemisphere during winter



HOW MUCH VITAMIN D DO YOU NEED?


For infants to adults aged 50 years, the daily adequate intake is 200 international units (IU) of vitamin D. For adults aged 51 to 70 years, 400 IU is required, and for those older than 70 years, 600 IU is recommended. Discuss with your doctor the proper vitamin D intake and sun exposure for you and whether you should take a supplement, especially if you are at risk of developing a deficiency. Too much vitamin D can occur from taking excess vitamin D supplements and can cause serious problems, such as nausea, vomiting, and weakness or even confusion and heart rhythm abnormalities.

Eatables before workout!

Eatables before workout!

Planning to include an exercise schedule in your to-do list of things? Good.

Now comes the tough part. What should you include in a workout session? Ideally, exercises should be instrumental in building up your stamina and toning your body.

And what should you eat before and after a workout session? Well, that's our focus for the week.

To begin with, always remember this thumb rule -- exercising on an empty stomach is detrimental. However, eating too much just before a workout session isn't good either. Don't eat anything at least 30-40 minutes before you decide to exercise.

Yoga experts believe people should avoid drinking or eating anything at least for an hour before a session. Always have water an hour before an exercise session. And yes, sipping water in small quantities throughout the workout is permissible.

What should you eat before a workout? Ideally, a simple fruit should do the trick. You don't want to feel too heavy but you don't want to feel too hungry either.

However, if you find it difficult to start your day without tea or coffee, don't stop yourself. But wait for at least 40 minutes after your tea/ coffee before you start exercising.

On the other hand, all those corporate executives who prefer to hit the office gym after a hearty breakfast -- say one comprising of bread, eggs and fruit -- need to wait for at least two hours before they can work out. In fact, an ideal pre-workout meal is a combination of carbohydrates, fibre and protein.

An ideal pre-workout Indian breakfast can comprise of a bowl of poha or upma, fresh fruit and a glass of milk topped with almonds. Those of you who are allergic to milk can consume a cup of tea or coffee.

Alternatively, you can opt for a bowl of milk and cornflakes, eggs on lightly buttered toast too.

A post-workout meal should be light. Ideally, this meal should be consumed within two hours of the exercise. Don't remain hungry for too long after an exercise session.

This meal should contain protein, complex carbohydrates and healthy fats too. A vegetable sandwich or a fish sandwich (use wholegrain bread) with fruit or fresh fruit juice should do you just fine.

And yes, before you start your exercise schedule, don't forget to consult your doctor.

Ten Rules for a Good Day

Ten Rules for a Good Day

1. TODAY I WILL NOT STRIKE BACK:

If someone is rude, if someone is impatient, if someone is unkind...

I will not respond in a like manner.



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2. TODAY I WILL ASK GOD TO BLESS MY "ENEMY":

If I come across someone who treats me harshly or unfairly, I will quietly ask God to bless that individual. I understand the "enemy" could be a family member, neighbor, co-worker, or a stranger.



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3. TODAY I WILL BE CAREFUL ABOUT WHAT I SAY:

I will carefully choose and guard my words being certain that I do not spread gossip.



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4. TODAY I WILL GO THE EXTRA MILE:

I will find ways to help share the burden of another person.



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5. TODAY I WILL FORGIVE:

I will forgive any hurts or injuries that come my way.



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6. TODAY I WILL DO SOMETHING NICE FOR SOMEONE,

BUT I WILL NOT DO IT SECRETLY:

I will reach out anonymously and bless the life of another.



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7. TODAY I WILL TREAT OTHERS THE WAY I WISH TO BE TREATED:

I will practice the golden rule - "Do unto others as I would have them do unto me" - with everyone I encounter.



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8. TODAY I WILL RAISE THE SPIRITS OF SOMEONE I DISCOURAGED:

My smile, my words, my expression of support, can make the difference to someone who is wrestling life.



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9. TODAY I WILL NUTURE MY BODY:

I will eat less; I will eat only healthy foods. I will thank God for my body.



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10. TODAY I WILL GROW SPIRITUALLUY:

I will spend a little more time in prayer today: I will begin reading something spiritual or inspirational today; I will find a quiet place

(at some point during the day)!

Yoga For Health

Yoga For Health


If the mind is kept cool and calm at all times, you will have wonderful health, strength and vitality.

Let any disease remain in your body. Do not bother too much. Develop the powers of endurance and resistance. Strengthen your body, mind and nerves.

Take plenty of open-air exercises, substantial nutritious food, medicated oil bath and plenty of rest.

Be moderate in food, drink and enjoyments. Lead a spiritual life. All diseases will leave your body by themselves.


Do not go to the doctors very often unless emergency. Endeavour to qualify yourself as your own doctor. Understand the laws of nature and the principles of hygiene and health.

Bask in the sun. Expose your body to the rays of the sun for a short time daily. This is heliotherapy or sun-treatment. Sun is the source of energy and power. You will derive energy and power from the sun.

Soak 12 almonds at night. Remove the skin and take the almonds with some sugarcandy in the early morning. Or you can make a refreshing beverage by grinding these almonds with a little black pepper and sugarcandy. This is a fine, cooling and strength-giving tonic.

Rest in bed is necessary. Adjust your diet. Take simple, wholesome, easily digestible, bland and non-irritating food. Give up hot, pungent curries, chutneys and chilliest.

Yoga For Health

If you can fast for a whole day, it is all the better. Fasting eliminates poisons and overhauls the system thoroughly. You can take sago and milk barley water and fruits like sweet oranges, grapes, etc.

Observe Brahmacharya. Get up at 4 a.m. And practice Japa of 'Hari Om' or any other Mantra and also meditation for one hour. The Name of the Lord is the best medicine or tonic in the world.

You should have intense faith in the power of the Names of the Lord. Incurable diseases are cured by Japa or singing Hari's Name.

Meditation creates new, healthy vibrations in all the cells of the body and removes any kind of disease. All the tissues are bathed in the nectar that flows during meditation. All germs that cause diseases are destroyed.

Resort to Nature Cure and Yogic Chikitsa. Practise regularly Pranayama, breathing exercises, Asanas, concentration and meditation. This is the ideal treatment.


Have a cheerful countenance always. Smile and laugh.

Get It Up, Your Heart Rate, That Is: Hill Repeats

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.


* Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
* Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
* Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
* Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
* Cool down with 10 minutes of easy running.

7 Things You Didn't Know About Fat

Fat is a word that most of us do not want to hear on a regular basis, especially when it relates to our own bodies. We associate fat with growing beer guts, tighter pants, and less-than-ideal sex and social lives.

However, fat plays a critical role in many of the processes our bodies go through each and every day, and it has both positive and negative sides.


This three-letter-word has more secrets than you know...

1. Fat cells can swell to as much as six times their minimum size

When you consume more calories than you burn off, fat cells in the body swell to as much as six times their minimum size, and they begin to multiply — from 40 billion in an average adult up to 100 billion. Everyone has fat cells; they begin to form and take shape before birth. Around the age of 16, the body's fat cells are mature, and then lifestyle and genes play a role in gaining or losing weight as you age.

Fat cells are critical for survival and help assist the body's "store and management" energy system. Simply put, fat that is not used for fuel immediately is stored for later use. To that end, if you're eating high-calorie meals every day and not burning very many calories, your fat cells swell and multiply, resulting in weight gain.

2. Fat cells secrete extra estrogen

Carrying a few extra pounds may also wreak havoc on your hormonal balance, leading to a variety of illnesses and health risks. Estrogen, the classified "female hormone," is a fat-storing hormone that is also naturally present in small amounts in men. But when you gain weight, estrogen levels rise and other health problems ensue.

Although estrogen is necessary in men, as it regulates a healthy libido, improves brain function (especially memory) and protects the heart, when the levels are too high, testosterone levels are reduced, and many men experience fatigue, muscle tone loss, decreased sexual function, and in some cases, enlarged prostates. In other words, there are no good side effects to increased estrogen levels in men.

3. If you lose a lot of weight, your fat cells shrink, but they do not disappear

Having 100 billion fat cells in your body from weight gain may sound scary. The good news is that you can still lose weight after your fat cells swell and multiply; in fact, when you lose weight, your fat cells shrink. Although their total number only decreases slightly (if at all), the cells become less metabolically active and remain in your body, waiting for you to pick up a bag of pork rinds so they can expand again.

This means that it's better to try to maintain a normal weight than to gain and lose weight on fast, "quick fix" types of diets. Someone who has maintained a normal weight (i.e. has been relatively thin) all their life will have an easier time staying at that weight than someone whose fat cells have swelled and multiplied.

4. Fat tissue attracts cells that promote inflammation

Aside from the lousy way you feel when you're packing a few extra pounds, there are also internal complications that result from excess fat.

Fat tissue attracts immune system cells called macrophages that promote inflammation in the body. So, if you are carrying any extra fat, your body begins to produce an immune response similar to the reaction your body exhibits when you develop the flu or have an injury.

Inflammation's intended purpose in the body is to fight infection. Therefore, your body sees the extra fat calories that you consume from fried calamari and greasy pizza as an invasion in the body.

But don't worry: You don't have to give up your favorite foods just yet. Studies show that decreasing your total body weight by as little as 10% (if you're overweight) can improve your health and limit the immune response that your body exhibits from the extra weight.

5. Fat cells behave differently in different parts of the body

Men typically carry excess weight in the midsection; thus, if you gain weight (whether you drink beer or not), most of it will go directly to your gut first.

Belly fat increases the likelihood of bad cholesterol (LDL), triggers extra fat in the bloodstream, and raises blood pressure and blood sugar levels. Furthermore, abdominal fat tends to be deeper inside the body, as opposed to hip or thigh fat, which is stored directly under the skin.

Fat cells within the abdomen are metabolically more active than fat cells located in other areas of the body. They release more fatty acids, which can lead to diabetes, coronary artery disease, stroke, and certain cancers. Abdominal fat cells may also affect the healthy functioning of the liver.

Unfortunately, there is no way to target weight loss in one specific area of the body (i.e. your abs). So, in order to lose your spare tire, you must exercise your entire body. The good news is that excess weight in the midsection is usually the fastest to come off during regular exercise.

6. If you consume no fat at all, you will short-circuit your body

If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels.

As noted above, fats are critical for maintaining your body's natural processes, such as vitamin absorption and energy production. Without these particular fat-soluble vitamins (A, D, E, and K), the body cannot suitably absorb calcium, hormone production may be negatively affected, and blood may have difficulty forming and/or clotting properly.

A lack of fat-soluble vitamins can lead to serious health problems, including night blindness, rickets, anemia, and internal bleeding. Furthermore, when the body cannot absorb calcium, bones can become weak and brittle.

Fat — the unsaturated type — can also play a role in regulating cholesterol by lowering your "bad" (LDL) cholesterol levels.

7. Fat calories should only be 30 percent of your total daily calories

Despite all of its secrets, fat is not the enemy. A certain amount of fat is needed to maintain the normal functioning of your body's internal processes. Fats aid in the absorption of certain vitamins, and above all, they provide your body with the energy it needs to function every day.

A healthy diet should take approximately 30% of its total calories from fat. However, keep in mind that fat contains twice the number of calories of a carbohydrate or protein, and that different fats are considered "healthier" than others.

Saturated fat, which is derived from red meat and dairy products, tends to raise bad (LDL) cholesterol levels more than other types of fat, such as monounsaturated and polyunsaturated fats found in nuts, olive oil and fatty fish.

Saturated fat has also been linked to abdominal obesity, as has trans fat, which is found in many processed foods.

Coexisting With Fat

Despite its ugly reputation, you can have a healthy relationship with fat and maintain a lean body. Here are some tips:

— Choose "healthy" fats (olive oil, nuts and fatty fish) and bypass the obvious "bad" fats (fried/fast food, baked goods and sugary soft drinks)

— Steer clear of processed foods and eat animal products (meat and dairy) in moderation

— Watch your abs — if you're belly has started to resemble the spare tire sitting in the trunk of your car, get to the gym!

Learn to Love: Lunges

Lunges are one of those exercises people either love or hate. There is however one powerful reason to love them: they sculpt a lovely tush. They also make your legs incredibly strong, which is a bonus as well.


Considered a compound exercise, lunges work your glutes, hamstrings, quads, and calves, just like ever popular squats. Lunges, though, require more finesse, since you move through the motion — stepping forward, back, or to the side to lunge. This movement makes your core work more than in a squat, since you need it to maintain your balance as you move through space, especially if you are holding a weight over your head. The push-off motion, to move out of the lunge, and back to standing position translate into function fitness for running, as well as cutting on a basketball court or lunging to make a shot on the tennis court. The lunge has many variations. I like taking my lunges for a walk to help my running. Backward lunges really work my booty, and side lunges work the inner and outer thighs. You can hold dumbbells while you lunge, and you can also add bicep curls and overhead presses too. Holding a weight in one hand and lunging is also a nice challenge to your balance. Or you can always add a resistance band to your lunges as well.

7 Food Safety Tips For the Fourth of July

Fourth of July is all fun and games — until someone gets food poisoning! OK, while that may not be your biggest concern this holiday, don't forget food safety when making salads and moving meat from the kitchen to the 'cue. Here are a few important rules to remember.


* Clean your plates. If you transport raw meat to the grill on a platter, be sure to wash the platter before plating up the cooked meat or swap out a clean one.
* Keep separate cutting boards. Don't use the same cutting board for raw meat that you do for other foods, and be sure to wash rigorously anything that comes into contact with the raw stuff.
* Take the temperature. Use a meat thermometer to determine when you meat is cooked: the FDA recommends a temp of 160°F for ground beef and 165°F for poultry.

For tips regarding the nonmeat part of the meal, read more.

* Wash the produce. Even if you're grilling the veggies, be sure to rinse them thoroughly and give potatoes and root veggies a scrub with a brush.
* Opt for loose lettuce. Avoid potentially contaminated bagged produce and go for heads of lettuce instead. Better yet, discard the outermost layers before washing.
* Mind the mayo. Don't leave mayonnaise-based salads like potato salad out for more than two hours or, if it's above 90°F, an hour.
* Put it away. Refrigerate any leftovers within two hours of eating.

Healthy Cooking Tip: Cook Your Carrots Whole

Orange and sweet, carrots rank as one of my favorite foods. Recent research has revealed that the carrot, similar to the potato, retains more of its cancer-fighting nutrients when cooked whole.


The anticancer properties of carrots are enhanced by 25 percent when not chopped preboil. When you chop a carrot, you increase the surface area of the veggie, so more nutrients leach into the water when boiled. The researcher wholeheartedly believe that carrots taste sweeter when cooked whole, for the root veggies retain their natural sugars.

While steaming carrots is my cooking method of choice, I am not sure I will try to steam mine whole. Roasting whole carrots, on the other hand, is something I already do. How do you cook your carrots? Will you be cooking them whole from now on?

Maximum Muscle Definition in One Week

Giving yourself enough time to accomplish your training goals is important if you want to avoid feeling rushed and resorting to unhealthy measures.

Unfortunately, events like a weekend at the beach or a date where clothes might come off tend to spring up suddenly, and time isn’t always an option. Having a back-up plan for getting lean quickly is important. While you aren’t going to make dramatic changes in such a short period of time, enhancing your appearance is possible if you follow these steps over the course of a week.

Here is your one week plan for maximum muscle definition.


Seven Days Out:

To prepare for your intense week of exercise, the first thing you want to do is carb up, saturating the muscles with muscle glycogen. Consume three grams of carbohydrates for every pound of body weight, drinking plenty of water to reduce any bloating from the additional carbohydrate intake.

Five to Six Days Out:

On day six, drop your carbohydrate intake so you’re just eating vegetables and complex carbohydrates around the workout. This helps you lean down, since you begin losing water weight that was stored in your body. Also be sure you are getting at least one gram of protein per pound of body weight to keep your metabolism high and prevent muscle-mass loss.Schedule your workouts so you perform your usual workout on day six, and either take day five off or do a light cardio session. Be sure to perform thorough stretching exercises after your full-body workout as muscle soreness will occur while on a reduced carbohydrate diet.

Four Days Out:

On the fourth day, you want to perform a full-body workout, using a rep range of 5-8 and focusing on lifting heavy to maintain strength. This will keep the tension on the muscles, preventing them from appearing flat as you continue your lowered carbohydrate diet.Perform 3-4 sets of bench presses, bent-over rows, squats, dead lifts, and shoulder presses. You can perform some isolated work, but that’s not necessary at this point. Instead, put your efforts toward lifting heavy and conserving energy. As before, include thorough stretching after your workout.Three more days of exercise toward maximum muscle definition after the jump...

Three Days Out:

Three days out, boost your carbohydrate intake so you’re around 50 grams for the day, plus the carbohydrates around your workout. This will help refill muscle glycogen levels to prepare you for the day two workout, without leaving you looking smooth all over.The workout for today should be cardio training, bringing the intensity level up a notch. You can perform interval training if you like, but use longer intervals of one minute in length to prevent glycogen depletion at the very high intensity level.

Two Days Out:

Today you are going to perform another full-body workout, only this time you’ll boost your reps up to the 12-15 rep range, lowering the weight accordingly. The aim of this workout is to get a good muscle “pump,” filling the tissues with blood and decreasing muscle glycogen levels further. This will really increase the leanness and bring out muscle definition. As for your diet, increase your protein intake slightly while moving back to consuming just the carbohydrates before and after the workout and fibrous vegetables the rest of the time.

The Day Before:

Finally, the day before the event you can do some light cardio, but don’t push yourself too hard. You want the muscles to retain some muscle glycogen, since that will keep them from looking smaller. Moreover, complete glycogen depletion will ramp up your hunger levels, making the next two days of dieting much harder.Focus on drinking plenty of water during this time and really watch your sodium intake. Even a small amount of sodium can have a very large impact on your abdominal definition, so try and cut it out as much as possible.

The Day of the Event:

By day seven, you should be looking noticeably leaner and ready to show off your hard work. You don’t need to worry about doing a full-fledged workout this day, but a couple of sets of push-ups, sit-ups, and body weight squats will help give the muscles a bit more pump and bring out their definition. Stick to the low-carbohydrate, high-protein diet to keep your energy level steady and prevent cravings from blindsiding you. You may also consider backing off your intake of water to help further enhance your leanness — just be sure to drink a small amount every few hours.

Get Cut Quick:

By following this week-long plan for leanness, you’ll be sure you’re looking your best. Remember, this type of workout is only a good idea if you're focusing on a specific event for which you want to have maximum muscle definition — it's an extreme regimen that will be tough to maintain.