How green tea can be effective for you...!!!!

Are you trying to lose weight and have made numerous changes in your diet but still can't seem to lose weight? Well, in that case, you need to know that there is still something wrong with your routine but it is definitely not green tea. To those who have been wondering if green tea causes weight gain, the answer is 'absolutely not'. 

 Green tea hardly has any calories in it, so unless and until you are adding spoons of sugar in your concoction, there is no way green tea is causing your weight gain and doing any harm to your weight loss goals. In fact, green tea is known to be one of the most beneficial beverages for your body. It is power-packed with so many antioxidants and numerous other substances that do nothing but good to your system. Scientists say that the process of burning calories goes on constantly in the human body. Even for the most basic functions, the body needs energy, which obviously leads to burning of calories. In this case, several studies have shown that green tea can increase 3% to 4% of burning of the calories (even up to 8% in some cases) aiding in weight loss and definitely not in weight gain.

Here are some reasons how green tea can be effective for you:-

Aids In Burning Fat Cells: Studies have shown that regular consumption of green tea aids in the reduction of body fat in the long term. It does so by increasing the burning of fat and thus aiding in the reduction of body mass. When combined with a proper workout regime and diet, it can prove to be extremely fruitful.

Contains Caffeine To Stimulate Fat Burning: Green tea has some extremely beneficial bioactive substances like caffeine that stimulate burning of fat. Even though it is less than the amount in a cup of coffee still it has been found to be moderately effective. The biological effects of these substances are good enough to make green tea an effective weight loss remedy.

Has Antioxidants That Boost The Fat Burning: One of the best things that green tea is known for is the presence of antioxidants. One that has been found to be the most effective is EGCG, which is very helpful in increasing the metabolism. Its powerful effects on regulating the body weight has been proved in numerous studies.

Contains Active Compounds That Fastens The Process: For fat to be burned efficiently, it must be first broken down into fat cells and released into bloodstream. Green tea is known to have such active compounds that can fasten up this process, thus ultimately enhancing the metabolism much more efficiently.

Helps In The Regulation Of Norepinephrine: The EGCG antioxidant in green tea helps in slowing the breaking down of norepinephrine, a hormone needed by nervous system to signal the fat cells to breakdown. By this, the fat cells break down efficiently, thereby helping in the weight loss process.

Triggers The Synergistic Effect Of The Fat Cells Break Down: With the help of EGCG and caffeine in green tea, there is created a synergistic effect, thus leading the fat cells to further break down more fat cells. These are released into the bloodstream and are available for the body to be used up whenever there is a need for energy.

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जाने डायबि़टीज कैसे आपके आँखों को प्रभावित करती है..!!

जब हमारे शरीर में जरूरत के अनुसार इंसुलिन हार्मोन नहीं बनता है, तो डायबिटीज़ की समस्या होती है। ऐसा तब भी होता है जब इंसुलिन बनता है लेकिन अपना काम ठीक से नहीं कर पाता है, ऐसे में व्यक्ति डायबिटीज़ का शिकार होता है और पहले की तरह कार्बोहाइड्रेट और शुगर नहीं ले सकता है। आज दुनिया भर में बहुत से लोग डायबिटीज़ से पीड़ित हैं।

यह बच्चों में भी होता है, पर बच्चों में यह बहुत कम होता है जब कि युवा लोगों में शुगर होना आम बात है। यदि किसी व्यक्ति को डायबिटीज़ होने का पता चल जाता है तो उसे डॉक्टर की सलाह का ठीक तरह से पालन करना चाहिए।

इसके साथ ही उसे नियमित रूप से नेत्र विशेषज्ञ से भी संपर्क करना चाहिए। आप सोचेंगे कि डायबिटीज़ का आँखों के डॉक्टर से क्या मतलब है, लेकिन शायद आप नहीं जानते कि डायबिटीज़ आँखों को कैसे प्रभावित करती है, आइये हम बताते हैं।

आपके रक्त में शुगर के अधिक होने से ना केवल आँखों पर प्रभाव पड़ता है बल्कि यदि सही से ध्यान नहीं दिया जाये तो आप अंधे भी हो सकते हैं। इसलिए, हम आपको बता रहे हैं कि डायबिटीज़ आपकी आँखों को कैसे खराब कर सकता है।

डायबेटिक रेटिनोपेथी- यह आँखों की सबसे खतरनाक बिमारी है। सामान्य तौर पर ये रेटिना के रुधिर वाहनियों को प्रभावित करता है, जिसे ये ब्लाक होकर या लीक होकर आपकी नजर को कमजोर बनाती है। 

प्रोलिफेरेटिव रेटिनोपेथी- यह मुख्यतौर पर डायबिटीक रेटिनोपेथी का ही एक प्रकार है जिसमें रेटिना में एक आनावश्यक नश बढ़ जाती है। इसके सामान्यतौर पर पे चार स्टेज है जोनमें से तीन स्टेज नाॅन प्रोलिफेरेटिव की होती है। 

डायबेटिक मैक्यूलोपैथी- यह डायबिटीज से आँखों में होने वाली वैसी समस्या है जिसमें मैकुला प्रभावित होती है। ये मुख्यतौर पे सामने के नजर को प्रभावित करता है। इसका परिणाम ये होता है की व्यक्ति सामने की चींजें छोड़कर बाकी सबकुछ देख सकता है। 

मोतियाबिंद- ये आँखों मे होने वाली ऐसी समस्या है जिसमें आखों के लेंस के आगे रूकावट आ जाती है जिससे दिखना बंद हो जाता है। यह समस्या वैसे तो आम कारणों से भी हो सकती है लेकिन अगर आप एक डायबिटीक हैं तो आप में इसके होने के लक्षण और भी बढ़ जाते हैं। उम्रदराज लोगों में यो समस्या मुख्त तौर पे होती है। 

ग्लूकोमा- डायबिटीज से पीड़ित लोगों में ग्लूकोमा का खतरा बढ़ जाता है। इसमें आँखों का तरल पदार्थ बाहर नहीं निकल पाता है जिससे आँखों पर दबाव बढ़ जाता है। इसका परिणाम यो होता है की आँखों की नशें खराब हो जाती है। 

आँख मानव शरीर का सबसे अभिन्न अंग होता है। इसके बिना दुनिया बेमानी सी लगती है इसलिए बेहतर है की आप अपना ख्याल रखें, परहेज करें और डायबिटी़ज जैसी समस्याओं से दूर रहें। 

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These are the eight waist slimming foods which you should store in your fridge...!!

Do you remember how adorable you looked during your teenage days? yes, of course you do remember but with the growing age due to some unhealthy lifestyle fat fix around your waistline and belly which makes you look odd and frustrated when have to find extra large clothes for yourselves. 


It can be surprising for you that there are several foods which can help you have a toned tummy and slim waistline. There are some waist slimming foods which can store in your fridge to get rid of a heavy waistline.

Here are the list of some waist slimming food which you can store in your fridge, have these foods to maintain a slim and trim figure:-

Berries- If you also have a bulging waistline because the habit of consuming sweets on a daily basis. Here you have an option to stay away from the sweets. Instead of unhealthy sweets you should better go for fresh berries,you can consume berry shakes also.

Almonds- Almonds are one of the best slimming foods to store in fridge. Almonds are enriched with polyunsaturated fats which help you to fight with the food cravings. You can consume roasted almonds as evening snack. Almonds are also a very rich source of magnesium which helps in muscle building and eliminates belly fat.

Chia seeds- These tiny chia seeds are one of the powerful weapons to fight belly fat. Chia seeds are rich source of protein and it can keep you full for the long time. In this way you won't have any cravings for extra food which will automatically help you to reduce belly fat. 

Beans- When we are talking about the waist slimming foods we can not avoid beans. As beans are enriched with soluble fibre, which break down the belly fat. Apart from it beans will help you in digestion and boost up your energy levels too.

Celery- Celery are low in calories and high in fibre content. In this way this is one of the most effective waist slimming foods to store in your fridge. Besides the slimming factors, these leafy vegetables can also lower the risk of ovarian cancer.

Yogurt- If you are also looking for a slim and trim body then do always keep fresh yogurt in your fridge. Instead of consuming flavoured yogurt include fresh homemade yogurt in your daily diet.

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Here are some simple health tips..!!!

We all know that drinking more water can be good for our health but most of us doesn't know when to drink water. There are lots of important facts related to our health about which we don't have any idea how to pursue that in a right way. 

Here are some tips which will help you to lead a healthy life:- 

Tip1#- Always drink lukewarm water after swallowing a pill or you can drink cold water too if your doctor suggests the same. It's very important to drink lots of water after swallowing a pill because it can get stuck in between in the lack of water and can cause other complications also. 

Tip2#- Always try to avoid heavy food after 5pm. If you are following a 3-4 meals during the day then you should go for a light dinner. But in case if you are on fast during the whole day then you can have a little heavy dinner.

Tip3#- Drink as much as water you can drink during the day time but avoid to drink much water during night. A question can arise in your mind that drinking more water is good for our health then why we should not drink it in the same equation during the night? well, the answer is quite simple if you will drink too much water during the night you may need to wake up to urinate and it may spoil the quality of your sleep.

Tip4#- A good sleep quality is also related to our good health. Make sure that you sleep early and wake early. Avoid to sleep right after heavy meals because it can cause acid reflux.

Tip5#- During summers most of us always tried to get indoors as long as they can, but for a healthy life we all need a certain amount of sunlight. So don't trap yourself indoors, let your skin feel the warmth of the sunlight. 

Tip6#- Sometimes because of some issues we easily get upset, in this way bananas can help you out with your bad moods. Bananas are enriched with serotonin which can refresh your mood instantly. In this way it will help you to feel good. Add it in your daily diet. 

Tip7#- You can try a little walk to boost up your mind and loosen up your weight. Always try to take out a little time from your daily routine for morning and evening walk. It is the easiest workout ever.  

                     These are some simple healthy tips to follow.

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Keep your self healthy during summers..!!!

Summers are going to hit badly this year, so we need to keep ourselves healthy from the scorching heat of the sun. In this way we need to watch out our daily routine very strictly, we should care about the food we consume.

During summers eating street food can be dangerous and it can cause some health related problems too. To keep your body hydrated it's necessary to intake a lot of liquid and water-based foods to prevent dehydration. You should also avoid to go out in the sun as much as you can. 

Here are some tips to keep yourself healthy during summer

Purify Your Drinking Water:- It is very important to purify the drinking water before consumption. In summer you can easily lead to water borne diseases, that is why it's necessary to purify the water as it will help to remove the harmful bacteria from the water.

 Eat Light In Summer :- To keep yourself active and fit it's important to eat light food in summer. You should also reduce the intake of spicy food as the spicy ingredients will harm your stomach badly.

Stick On Water Based Foods :- The best way to stay hydrated in the summer is to include a lot of liquids in your daily diet. Instead of oily foods you should take water melon and musk melon to increase the water content in your body and to keep the metabolism and immunity up.

Keep Yourself cool :- Try to keep yourself cool in the summer. Stay indoor during the day time when the temperature increases outside. Keep yourself cool under the fan or air conditioner.

Encourage Cold Baths :-  To keep your energy levels high cold water bath will help you out and it will decrease your body heat too. Cold water baths also prevent you from the excessive sweating as well.

Do not fall in love with the sun :- For every human being Vitamin D is a need for their body, But the equation are different in summer, you can let your body absorb all the vitamin D before 1pm but not after 1 because during after that the ultra vilot rays are seem to be high which is unhealthy for your body.

Avoid street food :- It's tough to avoid street food in India, but for the sake of your healthy life try to avoid it during summer at least. Especially in summer you should be wise in selecting the street food venues. Visit only the indoor carts , do not eat anything from the roadside vendors. 

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पाएं निजात अर्थराइटिस के दर्द से..

अर्थराइटिस जो गठिया के नाम से जाना जाता है एक दर्दनाक बिमारी है, जो ना केवल बुजुर्गों को बल्कि युवाओं को भी अपने चपेट में ले रही है। 

अर्थराइटिस बेशक एक भयानक रोग है और इसका दर्द भी असहनिय होता है। अक्सर लोग दर्द से निजात पाने के लिए एलोपेथिक दवाओं का इस्तेमाल करते हैं जो दर्द से राहत तो दिलाता है लेकिन जैसे ही दवा का असर खत्म होता दर्द फिर से शुरू हो जाता है। अर्थराइटिस के दर्द से नैचुरली भी निजात पाया जा सकता है। अगर आप अर्थराइटिस के शिकार हैं तो आपके लिए ये जानना बेहद जरूरी है की आपका बढ़ता हुआ वजन आपके जोड़ों पे जोर डालता है , जो आपके दर्द दो गुणा कर सकता है। 

एक अर्थराइटिस के पेशेंट को कभी भी टमाटर, बैंगन, आलू और मिर्च आदि का सेवन नहीं करना चाहिए। इन चीजों को खाने से जोड़ों का दर्द और भी बढ़ सकता है। एेसे वेजिटेबल आॅयल का इस्तेमाल बिल्कुल ना करें जिसमें ओमेगा 3 फैटी एसिड की मात्रा होती हों। इसके साथ ही गठिया के दर्द से राहत पाने के लिए दिन भर में कम से कम 500 मिलीग्राम विटामिन सी का खुराक जरूर लें। 

एक अर्थराइटिस के पेशेंट को नियमित रुप से पाइनएप्पल का जूस जरूर लेना चाहिए, क्योंकी इसमें बीटा कैरोटिन और काॅपर होते हैं जो इंफ्लेमेटरी तत्वों से भरपूर होता हैं। इसके अलावा इपसोम साल्ट से नहाना ना भूलें क्योंकी इसमें मैग्निशियम सल्फेट होता है जो शरीर के दर्द से राहत दिलाता है। इससे मिलने वाली गर्माहट बाॅडी में बल्ड सर्कुलेशन बढ़ा कर सूजन को कम करके मशल्स को आराम पहुँचाती है। 

इसके साथ ही स्ट्रेंथ ट्रेंनिंग भी करते रहना चाहिए। अर्थराइटिस के दर्द में ये भी काफी हद तक राहत दिलाता है। 

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ब्रेकफास्ट छोडकर हो सकते हैं आप भी डायबिटिज और मोटापे का शिकार..!!

 आजकल की भागती दौड़ती जिंदगी में अधिकांश लोग सुबह का ब्रेकफास्ट लेना या तो भूल जाते हैं या फिर आॅफिस पहुँचने की जल्दी में छोड़ देते हैं। एेसा करना एक अनहेल्दी लाइफस्टाइल का लक्षण हो सकता है, जो आगे चलकर बहुत ही खतरनाक साबित हो सकता है। 

एक रिसर्च के अनुसार जो लोग सुबह का नाश्ता नहीं लेते हैं, वो नाश्ता लेने वाले के मुकाबले स्मोकिंग, ड्रिंकिंग और एक्सरसाइज ना करने के लती हो जाते हैं। 
वैसे लोग जो सुबह का ब्रेकफास्ट नहीं लेते हैं वो मोटोपे का शिकार तो होते ही हैं साथ ही पुरे दिन उनका किसी चीज में मन भी नहीं लगता है। ब्रेकफास्ट को दिन का सबसे महत्वपूर्ण आहार माना जाता है और नियमित तौर पर इसे लेने से मोटापे से छुटकारा पाया जा सकता है। 

सुबह का ब्रेकफास्ट लेने से पुरे दिन पेट भरा होता है और बार-बार लगने वाली भूख से निजात मिलता है। सुबह का ब्रेकफास्ट बल्ड शुगर लेवल को कंट्रोल करता है और शरीर को एंनर्जी देता है। 
एेसे लोग जो नियमित तौर पे ब्रेकफास्ट करते है वो ना तो ओवरवेट होते हैं और ना ही उनमें डायबिटिज के सिम्पटंम्स पाये जाते हैंं। जबकि नाश्ता नहीं करने वालों में ये दोनों चीजें जरुर पाई जाती हैं। 

इसलिए ये कहना गलत नहीं होगा की सुबह का नाश्ता कभी भी छोड़ना नहीं चाहिए। ये ना सिर्फ आपको मोटा बनाता है बल्कि ये आपको एक डायबिटिक भी बना सकता है। 

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Weight Loss: Easy Quinoa Recipies

Here are some easy recipes of quinoa which will help you to lose weight:- 

• Warm Quinoa Salad with Edamame and Tarragon
• 
  
• Makes: 4 servings
• Prep: 25 mins
• Start to Finish: 25 mins
• Carb Grams Per Serving: 46

Ingredients

• 1 cup quinoa, (see Note)
• 2 cups vegetable broth
• 2 cups frozen shelled edamame, thawed (10 ounces)
• 1 tablespoon freshly grated lemon zest
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
• 1/2 teaspoon salt
• 1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
• 1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)

Directions

1. About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. After this add the quinoa into the boiling broth and let it cook for maximum eight minutes and add the edamame in it. Let them cook until the tenderness of quinoa and edamame.
2. In a large bowl whisk the lemon zest, juice oil, tarragon and salt. After that add quinoa and pepper it. Divide it into 4 plates and decorate it with the topping of walnuts. 

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 404 cal., 18 g total fat (1 g sat. fat), 645 mg sodium, 46 g carb. (16 g fiber), 17 g pro.

• Quinoa with Latin Flavours

• Makes: 4 servings
• Prep: 30 mins
• Start to Finish: 45 mins
• Carb Grams Per Serving: 27

Ingredients

• 1 cup quinoa, (see Note)
• 2 teaspoons canola oil
• 1 medium onion, chopped
• 1 4 - ounce can chopped green chiles
• 2 cloves garlic, minced
• 1 14 - ounce can reduced-sodium chicken broth, or vegetable broth
• 1/4 cup pepitas, toasted (see Note)
• 3/4 cup coarsely chopped fresh cilantro
• 1/2 cup chopped scallions
• 2 tablespoons lime juice
• 1/4 teaspoon salt

• 
  

Directions

About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high heat boil the broth in a medium saucepan. Add some onion in it, cook until the onions gets softened. You can add chiles and garlic with it as per your taste. Add quinoa and broth, cover and cook until the until the quinoa gets tender and all the liquid get absorbed.

After this add cilantro, pepitas, scallions, lime juice and salt into the quinoa, mix it gently.

1. Nutrition Information

Servings Per Recipe: 4
PER SERVING: 181 cal., 6 g total fat (1 g sat. fat), 1 mg chol., 196 mg sodium, 27 g carb. (3 g fiber), 7 g pro.

• Quinoa and Smoked Tofu Salad

• Makes: 4 servings
• Prep: 25 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 26

Ingredients

• 2 cups water
• 3/4 teaspoon salt , divided
• 1 cup quinoa, rinsed well (see Tip)
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 small cloves garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1 6 - 8 - ounce package baked smoked tofu, (see Tip), diced
• 1 small yellow bell pepper, diced
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup chopped fresh parsley
• 1/2 cup chopped fresh mint

Directions

1. In a medium saucepan boil water with 1/2 tablespoon of salt. Add quinoa into the boiling water and sim the flame, cover and cook it until the water has been absorbed. On a baking sheet spread the quinoa and let it cool for 10 minutes.
2. In the meantime take a large bowl and whisk oil, garlic, lemon juice, 1/2 tablespoon of salt and pepper. Then add the cooled quinoa, bell pepper, tofu, tomatoes, cucumber, parsley with it.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 228 cal., 10 g total fat (1 g sat. fat), 376 mg sodium, 26 g carb. (4 g fiber), 9 g pro.

• Quinoa Salads with Dried Apricot and Baby Spinach

• Makes: 4 servings
• Prep: 30 mins
• Start to Finish: 45 mins
• Carb Grams Per Serving: 51

Ingredients

• 1 cup quinoa, (see Ingredient note)
• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1/2 cup dried apricots, coarsely chopped
• 2 cups water
• 1/4 teaspoon salt
• 2/3 cup Moroccan-Spiced Lemon Dressing, (recipe follows), divided
• 1 cup cherry tomatoes, or grape tomatoes, halved
• 1 small red onion, chopped
• 8 cups baby spinach
• 1/4 cup sliced almonds, toasted (see Tip)

Directions

1. About 5minutes roast quinoa on a medium heat until the aroma flavor doesn't start coming out from it. Then transfer it to a fine sieve and rinse thoroughly. In the same time on the high flame heat oil in a medium saucepan. Add some garlic in it and stir constantly until it's get golden. Add apricots and quinoa and cook until the quinoa turns into light golden color. After that add water and salt in it and let it boil for few minutes. Reduce the heat after the quinoa become tender and absorbed the liquid.
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3. In the mean time take a medium bowl and transfer the quinoa in it and mix 1/3 cup of moroccan spiced lemon dressing with it and let it cool for 10 minutes. Before serving add tomatoes and onion into it.
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6. Nutrition Information

Servings Per Recipe: 4
PER SERVING: 325 cal., 10 g total fat (1 g sat. fat), 214 mg sodium, 51 g carb. (7 g fiber), 11 g pro.

• Chicken Thighs with peer and leak sauce

• Makes: 4 servings
• Prep: 35 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 20

Ingredients

• 1 large leek, white and light-green parts only, thinly sliced
• 4 teaspoons extra-virgin olive oil, divided
• 4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 large firm ripe pear, peeled and diced
• 3/4 cup reduced-sodium chicken broth, divided
• 2 teaspoons cornstarch
• 2 tablespoons currant jelly
• 1/4 cup chopped walnuts , toasted (see Tip)

Directions

Take a colander and place sliced leek in it, rinse it and drain it well. On a medium flame heat 2 tablespoon of oil in a large nonstick skillet. Add chicken with 1/4 tablespoon of salt and pepper with it till golden brown. Transfer it into a plate and keep it warm by using foil paper.

Add remaining oil into a pan on a medium heat. Add the leek and cook until chicken becomes softer. Add 1/4 cup of broth and pear until the pear gets soften and broth gets evaporated. 

In the mean time take a small bowl and add 1/2 cup of broth and cornstarch and whisk it well. Add currant jelly to the pan and cook, stirring, until melted. Stir in the cornstarch mixture, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, stirring, and cook until thickened, about 1 minute. Return the chicken and any accumulated juices to the pan and turn to coat with sauce. Serve sprinkled with walnuts.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 333 cal., 18 g total fat (3 g sat. fat), 76 mg chol., 530 mg sodium, 20 g carb. (3 g fiber), 23 g pro.

• Toasted Quinoa Salad with Scallops and Snow Peas

• Makes: 4 servings
• Prep: 50 mins
• Start to Finish: 50 mins
• Carb Grams Per Serving: 32

Ingredients

• 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
• 4 teaspoons reduced-sodium tamari, or soy sauce, divided
• 4 teaspoons canola oil, divided
• 1 1/2 cups quinoa, rinsed well (see Tip)
• 2 teaspoons grated or minced garlic
• 3 cups water
• 1 teaspoon salt
• 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
• 1/3 cup rice vinegar
• 1 teaspoon toasted sesame oil
• 1 cup thinly sliced scallions
• 1/3 cup finely diced red bell pepper
• 1/4 cup finely chopped fresh cilantro, for garnish

Directions

In a medium bowl add soy sauce with scallops and keep aside. over medium heat, place a large high-sided skillet with a tight-fitting lid. Add 1 tablespoon of canola oil and quinoa with it. Cook until the quinoa turns into the color. Add some garlic and cook until the fragrant. Add some water and salt and let it boil, cover it and cook on the medium heat till the water gets absorbed. Stir in snow peas, cover and let stand for 5 minutes more.

3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
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Nutrition Information

Servings Per Recipe: 4
PER SERVING: 326 cal., 15 g total fat (1 g sat. fat), 19 mg chol., 713 mg sodium, 32 g carb. (4 g fiber), 16 g pro.

• Grilled Chicken Tenders with Cilantro Pesto

• Makes: 4 servings
• Prep: 35 mins
• Start to Finish: 35 mins
• Carb Grams Per Serving: 3

Ingredients

• 1/4 cup lime juice
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon canola oil
• 1 teaspoon chili powder
• 1 pound chicken tenders
• 2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
• 2 scallions, sliced
• 2 tablespoons toasted sesame seeds, (see Ingredient Note)

Directions

Take a large bowl and whisk lime juice and soy sauce with oil and chili powder. Then take a small bowl and reserve 2 tablespoon of marinade. Add the chicken into the remaining marinades. Keep it in the refrigerator for atleast 1 hour. 

Pre heat the griller on a medium flame.

In the mean time place cilantro, scallions, sesame seeds and the reserved marinade in a food peocessor and process until it gets smooth. Put some oil on the griller base. Remove the chicken from the refrigerator and grill it until it turns brown. You can serve the chicken with the cilantro-sesame pesto.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 152 cal., 4 g total fat 67 mg chol., 290 mg sodium, 3 g carb. (1 g fiber), 27 g pro.

• Poached Salmon with Creamy Piccata Sauce

• Makes: 4 servings
• Prep: 20 mins
• Start to Finish: 20 mins
• Carb Grams Per Serving: 4

Ingredients

• 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
• 1 cup dry white wine, divided
• 2 teaspoons extra-virgin olive oil
• 1 large shallot, minced
• 2 tablespoons lemon juice
• 4 teaspoons capers, rinsed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt
• 1 tablespoon chopped fresh dill

Directions

In a large skillet place the salmon and add half cup of wine and water to cover it. Boil it on a high flame, cook it for 5 minutes and remove it from the heat.

1. In the meantime on the medium flame heat oil in a medium skillet and add shallot and cook it about 30sec. Add the remaining wine and boil it till 1 minutes. Stir it with lemon juice and capers and cook it for 1 more minutes. Add some sour cream and salt in it.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 304 cal., 16 g total fat (4 g sat. fat), 73 mg chol., 307 mg sodium, 4 g carb. 23 g pro.

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