General Guide to Healthy Ethnic Dining Out
Dr. John Rumberger

Chinese:
Look for: stir-fry or steamed dishes with lots of vegetables, steamed rice (brown if possible over white), poached fish, and hot and sour soups
Avoid: fatty spareribs, fried wontons, egg rolls, shrimp toast and fried rice

French:
Look for: steamed shellfish, roasted poultry, salad with dressing on the side, and sauces with a wine or tomato base
Avoid: high-fat sauces (bchamel, hollandaise, barnaise), croissants, pate, and rich pastries

Greek:
Look for: plaki (fish cooked with tomatoes, onions and garlic) and kabobs (broiled on a spit with vegetables)
Avoid: dishes with large amounts of butter or oil and baklava

Italian:
Look for: marinara, marsala, clam sauce and past primavera with vegetables and a small amount of oil. Simply prepared fish and chicken dishes are also good choices
Avoid: pasta stuffed with cheese or fatty meat and dishes with greasy or butter sauces

Japanese:
Look for: steamed rice, soba or udon noodles, yaki sobra (stir-fried noodles), shumai (steamed dumplings), tofu, sukiyaki, kayaku goban (vegetables and rice)
Avoid: shrimp or vegetable tempura, chicken katsu, tonkatsu (fried pork), shrimp agemono and fried tofu

Mexican:
Look for: fish, shrimp, and chicken with salsa made of tomato, chilies and onion. Order corn or flour tortillas as long as they are not deep fat fried.
Avoid: dishes with large amounts of cheese, sour cream, guacamole and refried beans cooked in lard.

Americans eat out now more than ever and this is likely not to change. Here are some tips in eating out:

Don’t skip a meal on the day you are going out to eat
Eat a light snack (e.g. an apple, an orange, or a slice of low fat cheese) an hour or so before the meal thus avoiding overeating
Choose a restaurant that offers a variety of food including low fat options
Order more plant based foods – pick salads and deserts that emphasize fruits or vegetables; look for whole-grain pasta, bread, rice, and cereal
Order baked, not fried; grilled, not greasy
Ask about substitutions of lower fat, lower carbohydrate food as side dishes
Taste your food before adding salt, butter, sauces, or dressings
Order dressings on the side of your salads
Substitute healthier condiments such as mustard for mayonnaise, or pepper or lemon juice instead of salt
Resist the desire to “supersize” your meals
Make the salad your fist course with plenty of veggies and fruit
Eat slowly
Order food that requires work such as crab legs
Order water, sparkling water or mineral water with a twist of lemon – it’s filling and has no calories (most diets insist on at least 8 glasses of water per day for a reason!)
Finish the main disk before you think about ordering desert
For dessert consider lower-fat, lower-calorie options such as fresh fruit, angel food cake or sherbet

About the Author

I have dedicated my life to studying the heart and the blood that pumps throughout the human body. I have spent much of the last thirty years doing research and spending valuable time with patients, trying to better understand the heart.

My experience in the field is extensive, and includes achieving my doctorate in 1976 (Bio-Engineering/ Fluid Dynamics/ Applied Mathematics) from The Ohio State University Columbus, Ohio.

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Eating Can Be an Adventure – Keep It Interesting, Simple, Healthy, and Fun
Alan Detwiler

I have been preparing my own meals for many years. Like most people, I suppose, I would fix only familiar dishes. That has changed. For health benefits, I began eating more fruits and vegetables. Trying unfamiliar vegetables and fruits made eating interesting and more
enjoyable. Many of those new fruits and vegetables became favorites. I tried many other foods that were new to me, for example, whole grains, various types of beans, seeds and nuts. Many of those became favorites. Using unfamiliar ways of preparing food also made eating more of an adventure. A few of my favorites are pesto (pureed greens and oil), raw foods that are normally eaten cooked, and unusual combinations such as bread with peanut butter, covered with pizza sauce.

The circumstances of my life encouraged more changes. Making do with a small amount of money gave me a liking for oatmeal, beans, and other very low-cost foods. Growing up on a farm and having a garden each year provided new fruits and vegetables to try and enjoy. Having been raised to ‘waste not, want not’, helped me not to pass up unusual foods: gifts such as my sister’s ‘beans ‘n’ greens’, the landlord’s parogies, and my son’s homemade deer jerky. The point is: The changes in my diet gave me more foods to enjoy. I now know that I can like a great many unfamiliar foods. At first some of those foods may not be enjoyed because they are so different and are unrecognized as a ‘goody’. For me, that recognition is typically made gradually by many small trials. Once that recognition is made, the food ‘hits the spot’ and can be nutritious, healthy and convenient. Then I have yet another food to enjoy.

The process of trying new foods and having them become enjoyed fare, makes eating an adventure. Eating becomes more interesting and more enjoyed. Meals become more than a time to enjoy what I have enjoyed before. Awareness is heightened by experiencing the unfamiliar.
There is anticipation of discovery of a new enjoyment. Meals become pay-off times of previous experimentation efforts. The food is more appreciated for having creative effort invested in it. Perhaps I have gained a health benefit, saved some prep time, saved money that can be used for some other purpose, and have added to my repertoire of pleasure.

A cookbook might help you get ideas about what new foods to try. A cookbook about a particular ethnic food or some other unfamiliar category of food would be particularly helpful. Buy one or get one from the library. Some ethnic categories are Middle Eastern, Southeast Asian, African, soul food, Southern, and Mexican. Other categories are health food, quick and easy recipes, weight loss diets, vegetarian recipes, and using food from the garden. You might even enjoy some obscure categories such as pioneer/early American food, Native American food, wild food, early European food, food from storage, and low cost food. I particularly like quick and easy cookbooks.

If you need help becoming comfortable with trying new foods, try small changes:

– Eat breakfast foods at lunch or supper.
Or try a vegetable at breakfast. If you normally have a sandwich at bedtime, have a salad instead.

– Try different brands from the ones you normally use.

– Leave out one or more ingredients from your standard recipes.
Or change the proportions – a little more of this or a little less of that.

– Substitute a similar ingredient for a usual ingredient, for instance, orange juice concentrate or lemon juice instead of vinegar on a salad.

– It may help to eat smaller portions but include a greater number of foods at each meal. That may help you develop a liking for variety.

– Try unusual combinations such as cooked chicken and raw fruit cut in small pieces and mixed together…or pizza sauce on a peanut butter open-face sandwich…or a teaspoon of honey or pancake syrup on a dark green, leafy salad.

Salads are great to experiment with. Many vegetables can be enjoyed in a salad. Try various amounts and combinations of carrot, tomato, cabbage, broccoli, bell pepper, cucumber, or other vegetables you enjoy. Use other types of greens: romaine lettuce, bibb lettuce, collards, mache, and basil. Dressing can be just oil, pesto, syrup, tomato sauce, ketchup, fruit juices, mayonnaise, peanut butter softened with oil, and even jam or jelly. Dressing can be used to soften the strong flavor of raw cabbage, basil, or dark green lettuce.

The subtle flavors of many vegetables are easily hidden with anything more than tiny amounts of vinegar, lemon juice and tomato sauce. Try a salad without any dressing to enjoy the full flavor of the vegetables. The vegetables can be proportioned to subdue or enhance particular flavors – use less basil to lessen its pungent flavor, use more carrot to boost its flavor and texture. Other salad ingredients can be nuts, peanuts, coconut, cereal, baked beans, and fruit. Some ingredients I like are raw beets, raw potato and raw sweet potato.

Watch out for raw greens and other raw vegetables that cause digestion system upset. It only takes small amounts of some raw vegetables to cause a lot of discomfort. Use small quantities of an untested food to begin with until you know how well your body deals with it. The body will adapt to some food over a period of weeks or months but results vary from food to food and, I suppose, from individual to individual. Some raw foods I avoid because of previous bad experiences are green beans, asparagus, and beet leafs. I don’t eat more than a tablespoon of raw parsley pesto in a day. The same for kale. I don’t eat more than the equivalent of 1/4-cup pesto of raw Chinese cabbage.

To develop a liking for a new food, eat it at the beginning of a meal when you are most hungry. Being hungry greatly improves the ability to appreciate the taste of a food. Eat only a small amount of the new food at each sitting. For some food, a tiny bite, just enough to sense its flavor, is enough to handle at first. Don’t give up easily on a food that at first seems too strange to be enjoyed.
Some foods will require dozens of ‘get acquainted’ trials.

Other strategies for liking new foods:

– Read about nutrition and health to know the benefits of a changed diet.

– Be aware of how much time you spend shopping for food and other food related tasks. Would you rather have some of that time available for other things? Non-traditional foods can use preparation methods that take less time.

– Make a choice about the money you spend for food. Atypical foods may be less expensive than traditional and popular food. Getting the most bang for the buck can add to the pleasure of eating.

– Make a decision to increase the pleasure in your life. Your success in developing a fondness for a new food, will encourage you to try other kinds of new pleasures.

Have reasons in mind to try unusual foods:

– to be able to enjoy healthy foods.

– to enjoy low-prep-time foods.

– to use what you can grow in your garden.

– for the satisfaction of acquiring new pleasures.

– to increase your enjoyment of eating.

Know why liking new foods is difficult. This is the know-your-enemy principle. It seems to help me. People have an instinctive protection against eating toxic foods. Nature has provided you with a mistrust for new, unfamiliar food. If the food is enough different from what you are used to, it will not be immediately liked. This is a necessary instinct that keeps you from poisoning yourself by eating the wrong mushroom, for example. Evolution along with chemistry eliminated the gulp-down-anything individuals from our gene pool. The little-by-little taste-developers survived.

If it’s the sugar, salt and spices you depend upon to enjoy food, other flavors will go unappreciated. To help your fondness for new foods come easier, ease up on spices, salt, and sugar. That encourages your taste to appreciate a greater variety of flavors. You then can more appreciate the sweetness of cherry tomatoes, the sweetness of raw pumpkin, and the sweetness of sweet potatoes, for example. You can enjoy the mild flavor of raw chestnuts, the richness of nuts, and the subtle starchiness of cereal grains. Your palate will be more adept at experiencing the pleasures of subtle
flavors. A great many foods that previously seemed mostly tasteless, can then be enjoyed for their unique flavors.

Your enjoyment of stronger tasting food will be helped by reducing sugar and salt use. You will be switching from depending on saltiness and sweetness to getting pleasure from other flavors.

Finding new foods:

– Browse at a health food store, a farmers market or an ethnic food festival.

– Take the time to look at all the items at a local supermarket.

– Browse at local ethnic food markets: Middle Eastern or Greek, for example.

– Try raw foods and whole grains.

– Use native plants and foraged plants. Know what you are doing, there are poisonous plants that resemble edible ones. A few plants are toxic even when eaten in small quantities.

– Do your own cooking and gardening, if you have the time and space.

A few unusual recipes can be found at www.leisureideas.com/easy recipes unusual recipes.htm
About the Author

Alan Detwiler is the author of several books. To find them, do a search for his name in the Ebooks and Docs category at Amazon.com
He has a web site about ideas for having fun at www.leisureideas.com

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Eat Right For A Healthy Life
Dr. Shashikant Patwardhan

Our diet is an essential factor for the formation of our body. It is clearly mentioned in an Ayurvedic classic ‘Charak Samhita’ that consuming improper diet in improper way is the main cause of ‘Disease’.

According to ‘Charak Samhita -“An appropriate and suitable diet in a disease is equivalent to hundred drugs and any quantity of drug hardly compares to good results in disease without following proper dietetic regimen”

Ayurvedic has mentioned following principles for living full span of life with perfect health.

Diet should be regulated taking into account the ‘Desha'(territory), ‘Kala’ (Season as well as time of the day) etc. On should be in a habit of taking all six ‘Rasa’ (tastes) in order to prevent nutritional deficiency disorders.

Time of consuming food : A person should take meal only when he feels hungry. Lunch should be taken early between 12 and 1P.M. this coincides with the peak Pitta period, Pitta is responsible for the digestion. Ayurveda recommends that the lunch should be the largest meal of the day. The supper should be lesser and lighter than lunch

Quantity of food : Generally half of the capacity of stomach should be filled with solids, th with liquids and rest kept empty for the free movements of body humors.

Sequence of consuming food :Madhur (sweet) rasa food like fruits are advisable to take in the bigining of meal, food with Amla and Lavana (sour and salty) rasa in the middle and Katu,Tikta,Kashay (bitter ,astringent and pungent) foods should be taken at the end of meal

Method of consuming food :

* Wash the face hands and feet before meal. Dine in an isolated neat and clean place in pleasant environment with the affectionate persons in sitting position.

* Food should be taken after complete digestion of previous one.

* Hard items should be consumed in the beginning followed by soft and liquids subsequently.

* Few sips of water is advised now and then while taking meal.

* Heavy substances are contraindicated after meals and should be avoided

* Consumption of excessive hot food leads to weakness. Cold and dry food leads to delayed digestion. Intake of food prepared by giving extra

heat leads to ‘Glani’. Hence consumption of such food should be avoided

Incompatible Food (Viruddha ahara):

Milk followed by fruits and vice versa.

Soar substance along with milk.

Milk with salt, horse gram, green gram & cow gram

Wheat preparations in gingelly oil(Tila taila)

Hot drinks after alcohol, curd or honey.

Cold and hot substances together

Banana with curd and butter milk

Chicken with curd

Ghee kept in bronze vessel

Radish with jaggery

Fish with jaggery or sugar

Jingelly seeds with kanjika.

Use of incompatible food leads to skin disorders, Gastro intestinal .Disorders , anaemia, leucoderma hyperacidity impotence etc. hence should be avoided.

General Rules about food consumption :

Walk a while after meal to help digestion

No travelling, exercise or sexual intercourse within one hour after meal.

Avoid meals when thirsty and water while hungry.

Avoid meals after exertion

Avoid meals when you are having no appetite.

Don’t suppress the appetite as it leads to body pain, anorexia, lassitude, vertigo and general debility

Don’t suppress the thirst as it leads to general debility, giddiness and heart diseases.

Consumption of the fresh, acceptable, easily available and compatible food with various nutrients is a key to lead a healthy life.

Dr. Shashikant Patwardhan is practicing as ‘Ayurvedic Consultant’ for last 25 years at the city -Sangli , Maharashtra -India.

He has done his graduation in Ayurvedic Medicine and Surgery [B.A.M&S] and post graduate Fellowship of Faculty of Ayurvedic Medicine [F.F.A.M.] From Tilak Ayurved Mahavidyalaya, Pune University , India, during the years 1970-1976.

He is a chief editor and Ayurvedic Consultant of a ‘Comprehensive website on Ayurveda – http://www.ayurveda-foryou.com

He is an author of many books on Ayurveda and is first to publish them in ebook format. He has written ebooks like – Ayurvedic Cure of Diabetes , Home Remedies in Ayurveda , Treat Common Diseases with Ayurveda & Yoga , Ayurvedic Principles Revealed.

He regularly writes articles on various topics in Ayurveda in Ayurvedic health magazines and alternative medicine sites.

[email protected]

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Eat Out and Lose Weight — 25 Easy & Healthy Tips for Dining Out
Nicky Pilkington

Diners have become more health-conscious the last few years, and
now want healthy choices whether eating at home or at their
favorite restaurants. Luckily, the restaurant industry has been
quick to accommodate the demand, so you’ll find you have many
options to “eat healthy” these days.

Whether you’re eating at home or dining out, the same rules for
watching your weight apply. You need to eat more vegetables,
fruit and whole grains. Choose smaller portions of lean meats,
fish and poultry. Eat a variety of foods, and fresh, raw foods
are better. Cut back on salt, sugar, saturated fats and alcohol.
Drink plenty of water, and include exercise every day as part of
your daily lifestyle choice.

So whether you’re having lunch with the gang, or enjoying a
romantic dinner for two, you can enjoy delicious-tasting foods
that are low-in calories and good for you, with just a little
forethought and planning.

Here are some easy tips to remember when ordering out that will
help you to lose weight even when eating at your favorite
restaurants:

1. If you know the menu from the restaurant you’re going to,
plan what you’re going to have ahead of time. This will help
save you from making a last minute decision that could result in
high-calorie choices.

2. Drink at least one full-glass of water or iced tea before
eating your meal. This helps your digestive process, and,
because you’ll feel full sooner, you will eat less.

3. Don’t be afraid to ask for the “senior citizen” special or
kid’s-sized portions. Most restaurants will accommodate you —
and often you’ll pay less as well!

4. Order first. That way you’re much less likely to be
influenced by the choices of your companions.

5. If you’re not sure how something is prepared, don’t be afraid
to ask. And if the dish is cooked in oil or butter, you can
always ask if they have a “fat free” option.

6. If everything on the menu is high in fat or calories, ask if
the chef could prepare a plate of fresh fruit and vegetables.
Many restaurants offer a vegetarian selection, so if you don’t
see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or
broiled, and prepared without oil or butter. (When you eat it,
use lemon or herbs and spices to give it flavor rather than
heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and
salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many
more calories than broth-based ones.

10. If you’re having a full meal, split the appetizer and desert
with your companion.

11. If you decide to order pasta, tomato sauce has fewer
calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don’t
add butter. Stay away from muffins and croissants, and choose
whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other
starches. Again, use lemon and herbs and spices rather than
butter to flavor them with.

14. Whenever possible, eat like the Europeans do, and have your
biggest meal at lunchtime. Not only will you save money, but
you’ll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and
textures of your food, and enjoy the company you’re with. When
you eat slowly, you give your body’s internal clock the time it
needs to know when you’ve had enough. When you’re full, stop
eating. Ask your server to remove your plate so you’re not
tempted to keep eating while you wait for your companion to
finish.

16. Ask for salsa on your baked potatoes, rather than sour cream
and butter. Not only is salsa much lower in calories, but it
adds a “spicy” flavor to potatoes.

17. Order salad dressings and sauces “on the side.” This gives
you more control of how much to use. Another tip for salad
dressing — rather than pouring the salad dressing on your
salad, dip your fork into the dressing first, and then into the
salad. You’ll get the same amount of flavor, without all the
added calories!

18. Choose brown rice over white rice (or french fries), whole
grain breads and rolls over white. Not only are they lower in
calories, but they are better for you.

19. Stay away from “all you can eat” buffets and salad bars.
It’s too easy to lose track of the amount of food you’re eating,
even when it’s salads. If that’s your only choice, then stay
away from the pasta, marinated salads, cheeses and fruit salads
with whipped cream. Stick to soups, raw vegetables and fresh
fruits.

20. Have your soup first. It will help to fill you up, and most
soups have fewer calories.

21. If you’re craving something sweet, and don’t want fresh
fruit, choose sorbet. If you absolutely HAVE to have the
chocolate sauce, use the same trick as you did with the salad
dressing — dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You’ll still feel
like you got to be indulgent, and you’ll only have to exercise
half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only,
rather than mayonnaise. Not only does mustard have almost no
calories, but you won’t miss the mayo!

24. If the portion you were served is large, only eat half of
it. Take the other half home. Not only will you get two meals
for the price of one, but you’ll cut the calories in half as
well!

25. Go for a walk after eating. Stroll along the beach, walk
through a park, visit a zoo. You’ll burn calories and get your
exercise at the same time!

About the author:

Find out more about Diet
and Nutrition at healthandfinesse.com

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