Tips that come handy in Kitchen Working in kitchen can really be fun if you know some basic keys.

Here are some special tips to make your work interesting and comfortable.

1. 2. 3. 4.

To remove the skin of almonds easily, soak them in hot water for 15-20 minutes. Putting 3-4 cloves in sugar container will keep the ants at bay. If you keep a piece of blotting paper at the bottom of the container, it will keep biscuits fresh for a longer time. Avoid the use of butter. It is essential to use, use a butter containing low saturated fat or with plant stanols (which avoid absorption of cholesterol by our body) or similar substitutes.

5. 6. 7.

Apply some lemon juice on the cut surface of the apple to avoid browning. They will look fresh for a longer time. Apply mashed banana over a burn on your body for cooling effect. Apply a mixture of 1 pinch of chewing tobacco and 1 drop of water. Mix and apply directly and immediately to the sting; cover with band aid to hold in place. Pain will go away in just a few short minutes.

8. 9. 10. 11. 12. 13.

Slit karelas at the middle and apply a mixture of salt, wheat flour and curd all round. Keep aside for hour and then cook. To keep celery fresh for a long time, wrap it in aluminum foil and place in the refrigerator. Place some chopped onion in the vessel having burnt food, pour boiling water in it, keep 5 minutes and then clean. Keeping a small piece of hing (asafoetida) in the same container will store chili powder for long time. Use a wooden board to chop. It will not blunt the knife. Dont use a plastic board, small plastic pieces may go with the vegetables. You can use dried coriander and mint leaves in coarse powder form in vegetable curry or chutney, if fresh ones are not available. To keep them fresh for longer time, wrap them in a muslin cloth and keep in a fridge.

14.

Put some boric powder in kitchen in corners and other places. Cockroaches will leave your house.

15. 16.

Immerse coconut in water for an hour to remove its hust. To chop dry fruits, place them in fridge for half an hour before cutting. Taking the fruits out and cut them with a hot knife (dip it in hot water before cutting).

17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28.

If the dough sticks to the rolling pin, place it in freezer for a few minutes. Make a small hole in the egg by piercing a pin before boiling it. You will be able to remove its skin very easily. Immerse the egg in a pan of cool salted water. If it sinks, it is fresh; if it rises to the surface, it is certainly quite old. Garlic skin comes off easily if the garlic cloves are slightly warmed before peeling. Avoid the use of ghee. If it is necessary, substitute it with canola oil. Even for making halwa, you can partly substitute it with oil. To keep the chillies fresh for a longer time, remove the stems before storing. To preserve green peas, keep them in a polythene bag in the freezer. Place a betel (paan) leaf over the leftover idli and dosa batter to prevent them from becoming sour. Do not beat idli batter too much, the air of which has been incorporated during fermentation will escape. If you add half a teaspoon of fenugreek seeds to the lentil and rice mixture while soaking, dosas will be crisper. To ripen fruits, wrap them in newspaper and put in a warm place for 23 days. The ethylene gas they emit will make them ripe. Avoid deep frying. Substitute deep frying with stir frying or even bake. Dont pour the oil, but make a habit of spraying the oil in utensil for cooking. Heat the utensil first, and then add oil. This way oil spreads well. You will use less oil this way.

29. 30.

Dont throw away of the foods left over. Store them in fridge. Use them in making tasting dishes. If the lemon or lime is hard, put it in warm water for 5-10 minutes to make it easier for squeeze.

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Hang a peacock feather, lizards will leave your house. Moisten the base of the vessel with water to reduce the chances of milk to stick at the bottom. Keep spoon in the vessel while boiling milk at medium heat. It will avoid sticking the milk at the bottom of the vessel. Adding half of teaspoon of sodium bicarbonate in the milk while boiling will not spoil the milk even if you dont put it in the fridge. Grind some common salt in your mixer/grinder for some time every month. This will keep your mixer blades sharp. Put a few camphor tablets in a cup of water and keep it in the bed room near your bed, or in any place with mosquitoes. When the noodles are boiled, drain all the hot water and add cold water. This way all the noodles will get separated. To avoid crying, cut the onions into two parts and place them in water for 15 minutes before chopping them. Wrap the onions individually in a newspaper and store in a cool and dark place to keep them fresh for a long time. Watch from the oven window to conserve energy because the oven temperature drops by 25 degrees every time its door is opened. Apply a paste of sodium bicarbonate and water on the walls and floor of the oven and keep the oven on low heat for about half an hour. Dried food can easily be removed.

42. 43. 44. 45.

To keep paneer fresh for several days, wrap it in a blotting paper while storing in the refrigerator. Do not fry paneer, immerse it in boiling water to make it soft and spongy. Bake in microwave ovens. Wrap the papads in polythene sheet and place with dal or rice will prevent them from drying and breaking. To prevent the growth of fungus in pickles, burn a small grain of asafoetida over a burning coal and invert the empty pickle jar for some time before putting pickles in the jar.

46.

Keep the maize/corn seeds in the freezer and pop while still frozen to get better pops.

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clean.

To bake potatoes quickly, place them in salt water for 15 minutes before baking. Use the skin of boiled potatoes to wipe mirrors to sparkling

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Don`t store potatoes and onions together. Potatoes will rot quickly if stored with onions. To prevent formation of ice, rub table salt to the insides of your freezer. Add a few drops of lemon juice in the water before boiling the rice to make rice whiter. Add a teaspoon of canola oil in the water before boiling the rice to separate each grain after cooking. Don`t throw away the rice water after cooking. Use it to make soup or add it in making dal (lentils). Add 5gm of dried powdered mint leaves to 1kg of rice. It will keep insects at bay. Put a small paper packet of boric powder in the container of rice to keep insects at bay. Put a few leaves of mint in the container of rice to keep insects at bay.

55. 56. 57. 58.

Bake them instead of deep frying to make them fat free. Dont fry the filling potato masala. Preserve the samosas in freezer. For eating, take out of the freezer two hours in advance and bake them over low temperature. Put 2-3 cloves in the sugar to keep ants at bay. Use sprouted mustard seeds (rayee) and fenugreek (methi) seeds for your tadkas. Both of them when sprouted have more nutritional values. Also this adds flavour to the dish and can be more beneficial, besides giving decorative look to the dish.

59.

To remove the skin of tomatoes, place them in warm water for 5-10 minutes. The skin can then be easily peeled off. When tomatoes are not available or too costly, substitute with tomato puree or tomato ketchup/sauce.

60.

Place overripe tomatoes in cold water and add some salt. Overnight they will become firm and fresh.

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Tamarind is an excellent polish for brass and copper items. Rub a slab of wet tamarind with some salt sprinkled on it on the object to be polished. Gargles with tamarind water is recommended for a sore throat. Use non-stick utensils. Use thick bottom utensils. They get uniformly heated. For electric stoves, use flat bottom utensils. Don`t discard the water in which the vegetables are soaked or cooked. Use it in making soup or gravy. To keep the vegetables fresh for longer time wrap them in newspaper before putting them in the fridge. Chop the vegetables only when you are ready to use them. Dont cut them in too advance. It would spoil their food value. Place a raw peeled tomato in the bow, it will absorb the extra salt. To get yogurt in winter, place the container in a warm place like oven or over the voltage stabiliser. If the yogurt has become sour, put it in a muslin cloth and drain all the water. Then add milk to make it as good as fresh in taste. Use the drained water in making tasty gravy for vegetables or for basen curry.

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To keep the yogurt fresh for many days, fill the vessel containing yogurt with water to the brim and refrigerate. Change the water daily. To easily shred cheese, place it in the freezer for 30 minutes. The firmer cheese is less likely to make a melted mess on your grater. To cut grease and odour on dishes, add a tablespoon of vinegar to hot soapy water. You can clean darkened aluminum pans easily by pouring in two teaspoons cream of tartar mixed in some of water. Place on heat and boil for 10 minutes.

74. 75.

To unclog a drain, mix a cup of salt with a cup of baking soda. Pour these into the drain, and then add a pot of boiling water. If you drop an egg on the floor, cover it with salt and let it remain like this for a couple of minutes. You will be able to easily clean the mess with a paper towel.

76.

Mix extra pastry dough, to the breadcrumb stage, and store in airtight container in refrigerator. Use as and when required, for simple and quick

result. Same dough may be used in a number of tarts, pies, cookies and puddings.

77. 78.

Warm garlic flakes slightly either in a microwave oven or on a griddle before peeling. The skin will come off easily. When mixing cake batter, icings or whipping any liquid, keep a folded cloth under the vessel. This will help you get a better grip of the vessel since it will not slip over the work surface.

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To get the full flavour out of saffron, warm it slightly before crushing (you may do so in a microwave oven for ten seconds on HIGH), add one teaspoon of warm milk and stir well.

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Wipe the blades of greasy knives with a peeled lemon. Then wash under running water. The greasiness will disappear. If karanjis get a bit stale, warm them for half to one minute in a microwave oven before serving. They will taste like freshly fried. A handful of well-soaked moong dal added to any salad will increase the proteins and make it extra nutritious. It will be easier to chop raisins if you sprinkle some flour over them so that they do not stick. Then cut with a small kitchen scissors. To smoothen the icing on a cake use a knife dipped in hot water and gently rub it over the top and the sides. A handful of salt added to the rinsing water for glass and crockery will not only make them cleaner but sparkling clear. You can eliminate tedious cleaning of the shelves of your kitchen cabinets if you line them with old newspapers. Just discard and replace with fresh ones.

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Ideally use a long handled spatula or spoon while stir-frying food in a wok. You will not burn your hands. Place a large jug filled with hot detergent water on the kitchen platform so that large knives, forks, spoons, spatulas, etc. can be put straight into the jug after use. Thus they will require only a quick rinse before use again.

89.

Crush chikkis coarsely and use as nougat over cakes and ice creams.

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When adding flour to any liquid to thicken it, first mix the flour in a little liquid to make a smooth paste and then add it to the rest of the liquid and stir well. This will prevent lumps from forming.

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To prevent chopped brinjals from getting discoloured keep them in salted water, till required. Keep grated potatoes in cold water to prevent them from getting discoloured. When required, drain, press out excess water and dab on a clean kitchen towel. Use immediately.

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brew!

To refresh old laddoos, heat them in a microwave for thirty seconds. The laddoos will taste as good and fresh. Use a wooden spatula to stir dishes like halwa, etc. while cooking, to avoid scratching of utensils. Besides it will be easier on the hands too. Whenever lemon slices are added to any tea, make sure to remove every single seed, or the tea will taste bitter. Add cardamom peels to the tea canister, instead of throwing them away. It will lend a very subtle flavour of cardamom to every cup of tea you

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Crust removed from bread for making sandwiches etc. can be sundried or ovendried and powdered in a mixer to form fine breadcrumbs. Refrigerate and use as required.

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Add a few drops of salt water to banana chips while frying them as this will make the chips crisper. Do not throw away the water in which dal is boiled. Use it as a stock for a soup or even add to any gravy. Always warm dry spices like cumin seeds, cardamom, cloves, etc. on a griddle before powdering. They will grind faster and the powder will be finer. Always keep dough covered with a moist cloth to avoid a dry crust from forming on it. To unmould chilled dishes quickly, dip container halfway into hot water for a few seconds and then unmould. Icecreams set faster and better in aluminum containers. Also, place a thick plastic sheet or spread some salt under the container to keep it from sticking to the floor of the freezer.

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Avoid cooking sour dishes (like tamarind based dishes) in a non-stick pan as the sourness will remove coating faster. Always use a standard set of measuring instruments for your cooking. This will save a lot of time on approximations, and additions-deletions. Also it will avoid searching for measuring gadgets at the last moment.

106.

To avoid dishes from burning when being cooked in a handi, place a tawa (griddle) underneath.

Handy tips for smart kitchen work

Try out these handy tips for trouble free time in kitchen. 1. Avoid sticky rice : Wash the rice a few times until the water runs clear. Remove all the water until no water remains. Let it sit for 20 minutes. This will remove all the starch and help the rice to remain separate. Also adding a few drops of lemon juice to the rice while cooking, you will find that the grains of rice will tend to remain separate. 2. 3. For crispier puris : Add a teaspoon of semolina / rava (suji) and 1 teaspoon of rice flour to the wheat flour while kneading. Quick tomato paste cubes : Spoon tomato paste into ice cube trays. Freeze overnight. Transfer into plastic bags and freeze. Frozen cubes can be dropped right into curries. 4. Eggplants retaining colour : When cooking eggplant add a spoon of milk to a bowl of water and add the cut up pieces to that water. The eggplant will retain their color without becoming black. 5. Remedy for salty curry : Wash a potato. Cut into two. Place the two halves of the raw potato in the curry and it will absorb the extra salt.

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Ready to use masalas : Sometimes cooking requires a lot of prepreparation. Make masalas ahead of the time. Stock the masala in the freezer till not required for cooking. This method will save a lot of time.

7.

How to cut an onion without crying : One can adopt any of these methods to cut onion without crying - peel and cut onions under running water. Chop onions near a gas flame. Or refrigerating onions before chopping.

8.

Using kitchen scissors most : One must use kitchen scissors to chop coriander leaves, mint leaves and chillies to avoid any kind of a mess. One can stock this for the purpose of garnishing.

9.

Buying lemons and lime : Buy large lemons and limes, they tend to be much sweeter. Make sure that the skin is thin, those are much juicer. To obtain more of the juice from lemons, limes or oranges, microwave on high for 30 seconds and then let stand for a couple of minutes before cutting and squeezing. Rolling them between your hand and the counter will also help release more juice.

10.

Skinning a chicken with ease : Always peel off a little part of the Chicken skin to start with and hold it tightly with a paper towel. The skin latches on to the paper towel.

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Overripe tomatoes : Dip them in cold water, add some salt and leave overnight. They will be fresh and firm to touch the next day. Tips for making dosa : To ensure that the griddle (tawa) is hot enough before spreading dosa, sprinkle a little water over it. If it sizzles immediately, then the griddle is hot enough. Wipe with a clean rag or half a raw onion and proceed.

13.

Tip for making soft chappati dough : While making paneer from milk, don`t throw away the paneer water. This nutritious water can be used for making soft dough for chapatis or can be used to cook dals.

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Retaining the "whiteness" of white rice : While cooking rice add a few drops of lemon juice. The color of the grains become bright white. Reheating left-over rice : Refrigerate leftover cooked rice in a well-sealed container. Reheat cold rice with a sprinkling of water in a microwave oven or in a covered pot over low heat.

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Peeling a whole garlic : To peel garlic, place your knife flat on the garlic clove and whack with your other hand. The covering will burst open and the clove can be easily removed.

17.

Peeling or scraping ginger : Peeling or scraping ginger with the back of spoon is an easy way to peel ginger. Scrape the ginger with the inside of a spoon, getting the edge of the spoon into the crevices of the ginger. The skin will come off with a gentle scrape.

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Avoiding over-spilling milk when boiling : Before pouring milk into a pot for boiling rub butter along the top edge and inside lip of the pot. When the milk foams up, it will stop over spilling when it hits the butter.

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Removing the garlic skins : Wash the garlic buds before peeling the skin. The skin of the garlic will come off easily and quickly. Instead of onion : If anyone does not like or want the strong taste of onion, you can use cabbage in the recipe for the same taste and good recipe.

Miscellaneous Tips
1. 2.
Cook carrots, peas, beetroot or corn adding a pinch of sugar to the water to keep the flavour. To keep sweet corn yellow in colour, add one teaspoon of lemon juice to the cooking water just about a minute before removing from heat. Never salt the water you cook corn in. It will only toughen the corn.

3. 4. 5. 6. 7.

The best way to thaw fish is in milk. The milk draws out the frozen taste and gives the fish a fresh flavour. Keep lemons in hot water for twenty minutes before squeezing. They will yield more juice. Muffins will slide right out of tin pans if the hot pan is first placed on a wet towel. Add a few drops of lemon juice while preparing sugar syrup. The impurities will collect on the surface of the syrup, which you can then remove. Dip nuts in milk before placing them on top of the cakes or biscuits to prevent them from falling off while baking.

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Coat raisins or other chopped dry fruits with dry flour before adding them to the batter of cakes or puddings. This will prevent them from sinking to the bottom while baking.

9. 10.

Chapattis would come out very soft if a little rice flour is used while rolling out the dough. If you have no sour cream, add one teaspoon of lemon juice to every half pint of fresh cream and stir. Let it stand for ten minutes before use. If you have to make cutlets in a hurry and have no breadcrumbs use semolina for coating them.

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The art of making good naan khatais lies in beating the mixture till it becomes light and fluffy. Also only vanaspati should be used to make them. Do not salt meat before cooking as salt draws out all the flavour, but fish fillet will benefit from a bit of salt during refrigeration before cooking. A little rice flour added to bhajia batter will not only make the bhajias crisper but also less oily. To make creamier raitas, add a little fresh cream. It will however make the dish richer. Use the whey drained from curdled milk to knead chapatti dough. They will turn out softer, whiter and most importantly more nutritious. Using chilli oil instead of plain oil while cooking will make the dish spicier. To make potato wafers whiter and crisper, soak the potato slices in water to which some alum crystals and salt. Drain the water and then deep fry. Before cooking cauliflower florets soak them in warm salted water for a while to get rid of any tiny insects that may be present deep inside the florets and not visible to the eye.

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A pinch of turmeric powder and a teaspoon full of ghee added to dal before pressure-cooking it will give it a better flavour. Add a few fenugreek (methi) seeds to tuvar dal while pressure-cooking. The dal will be easier to digest. Crush excess katlis in a dry mixer and refrigerate crumbs in an airtight jar. This can be added to gravies to give a mughlai touch to the dish. Crumble leftover bread, buns, etc. which may have become too dry or a bit stale. Add chopped green chilles, ginger, garlic, onion, salt and sufficient

water. Mix to form a sticky gooey batter. Deep fry as dumplings till golden and crisp. An excellent alternative to bhajias.

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While making chapattis, place a kitchen towel under the rolling board. This way the board will not slip and you will be able to roll faster. Mint pulao will be tastier if you saut mint leaves in a teaspoon of butter or oil before cooking with the rice. Add a pinch of soda-bicarbonate to spinach while blanching to retain its bright green colour. Also never overcook greens as they will lose their colour, taste and vital nutrients.

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Any wada mixture should be beaten well with hand prior to frying, to incorporate air in the batter and make it light. To obtain soft and luscious paranthas add ghee instead of oil to the flour while kneading the dough. To make aloo tikkis crisp add two teaspoons of roasted semolina to the potato mixture. While whipping cream never overdo it or butter will form. Always whip over a tray of iced water or ice cubes. Whip in sharp upward strokes till soft peak form. Keep in refrigerator till used.

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Puris may be rolled and placed between damp muslin cloth at least an hour ahead. Fry just before serving. Use any of the leftover salads to make a filling for a tasty sandwich. Spread some green chutney on the slices before putting the filling. Rub slices of onion on dosa tawa (griddle) before spreading dosas. This will avoid the dosa from stubbornly sticking to the griddle or tawa. To keep the cottage cheese soft and luscious after deep frying, dip it in lukewarm water to which a pinch of turmeric powder is added. When whipping cream, add sugar when the cream is almost whipped for it will help the cream whip to a higher volume. Adding sugar at the beginning results in lower volume.

35.

A few drops of lemon juice added to the rice while it`s boiling will keep the grains separate and make the rice whiter.

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While sauting vegetables or any meat dish add a small amount of sugar, honey or any fruit juice near the end of the cooking time. This gives glaze, additional flavour and a golden sheen to the finished dish.

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When using curds in gravy, add salt only after curd is cooked so that it does not curdle. If using nutmeg, add freshly grated nutmeg only at the end of cooking as heat diminishes the flavour. Lettuce when cut with a knife get discoloured along the edges so they should always be torn by hand. Before barbecuing food apply a little oil over it. This will prevent it from sticking. Also grease the barbecue, skewers and tongs for the same reason. Ideally scrambled eggs should be served immediately after cooking. However if you need to hold them for some time, before serving cover them and place over a pan of hot water rather than over direct heat.

42.

If sauce acquires a lumpy texture instead of velvety smooth, do not discard it, put it in a food processor and run it for a minute. It will become smooth again.

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If soup turns salty, rectify it by immersing potato quarters which will absorb a proportion of salt then discard the potatoes. Air bubbles in cake batter can be avoided by pouring the batter into the tin with the help of a slotted spoon. To prevent your chocolate cake from having white streaks on the brown crusts, dust greased cake pans with cocoa instead of flour. A teaspoon of vinegar added to fat when frying doughnuts will keep them from absorbing too much fat. To prevent pancakes from sticking to the griddle, rub it with half peeled potato instead of grease. Cut off a slice of the potato for each batch of pancake, so that the rubbing is always done with a freshly cut side.

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Although a seemingly easy task, great care should be taken when melting chocolate. Be careful not to let any stray drops of water, fall into the chocolate or it will seize or stiffen and solidify.

49.

If the vegetables are not fresh, soak them in cold water to which a little lemon juice has been added. They will become fresh again.

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Always salt the water for boiling vegetables, this enhances their natural flavour and diminishes the need to add salt to the table. Grated lemon, lime or orange zest can be added to sauces or marinades for a hint of citrus tang. When pureeing soups and sauces with a good deal of liquid, the solid ingredients should be drained and pureed separately, the liquid is then stirred back into the puree until it is smooth.

53. 54.

Whole eggs or egg yolks mixed with a little water, form an excellent golden glaze for breads and pastries. Mash about six garlic cloves into cup butter, add chopped chives or parsley. Form into logs, wrap in plastic and freeze. Slice as needed to melt into meats, vegetables or use as a spread.

55.

When blanching vegetables they should remain in the water just long enough to slightly soften. Place them in cold water immediately after cooking to ensure a crisp texture.

56.

Do not add saffron directly to a dish, infuse threads in a little hot water for atleast 5 minutes before blending in a dish to bring out flavour and ensure even colouring.

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Never fry saffron in hot oil or butter, this will ruin the flavour. While stirring milk for making custards or kheer, lower the flame after it boils and stir firmly, with preferably a wooden spoon, making a figure of "8" for even mixing.

59.

For making a clear thin soup, where you add egg whites for clarification cook on high flame till it begins to boil stirring all the time so that the egg whites do not get stuck to the base. Then lower the flame and cook without stirring. Strain through a muslin cloth only after the raft (solids floating on top) settles down.

60.

Covering the food while it is being cooked on griller will hasten the cooking process in addition to retaining the moisture / juices which otherwise would have evaporated.

61.

When you are cooking in butter, to avoid it from burning always add little oil to it.

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While cooking meat / chicken by dry heat methods (roasting, grilling, frying etc.) keep in mind that big pieces (size) will cook properly at low temperatures for longer duration and vice-versa.

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Beans, peas and cabbage will cook to tender perfection if it is cooked without salt. Salt can be added after the vegetables are cooked, while serving or while reheating before serving. To boil eggs add them to boiling water and lower heat. This way it will also avoid agitation and thus prevent cracking of shells. To retain the colour of green vegetable add them to boiling water, do not cover and wash in cold water when cooked. To avoid discoloration of cut apples and such fruits, coat them with sugar syrup or lime juice. To avoid watering of eyes while handling onions, keep them in water for a while after peeling. When making kheer, add sugar only in the end, after the rice is cooked. Else, the rice will remain under done and the cooking process will lengthen. For rectifying curdled mayonnaise, add a spoonful of boiling water and mix. Add a little lime juice to half cooked rice, to make the rice whiter. For crispy french fries, cut and deep-fry (half done). Cool and then store covered in freezer for 5-6 hours. Fry in hot oil at the time of service. While boiling pasta and noodles, use some oil in the water to avoid sticking. To get flavour of methi in gravy, take a small ball of dough and roll on methi seeds. Fry this in plain oil. Remove when it browns. Throw away the methi ball and use the oil.

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If accidentally more salt is added to a curry, stir in two teaspoons of whipped cream. Green bananas will ripen quickly if kept in a paper bag in a dark place. Do not discard the outer green leaves of lettuce. Use them in salads as they contain more vitamin A than the leaves inside. To remove bitterness from fenugreek leaves add a teaspoon of sugar when the vegetable is almost cooked.

Handy tips for storing food

Storing is an important aspect of cooking. Not all food we prepare are consumed immediately. Some need to be stored for being used later. So here are some handy tips as how you can store your food for long periods of time. 1. Buying and Storing Cilantro : When buying Cilantro/Coriander leaves at the store, shake out the extra water and dry with a paper towel. Do not rinse until just before using, then rinse well. Storing: As soon as you bring cilantro home from the market, stand it upright in a glass of warm water to give it a final drink, then wrap a wet paper towel around its roots (it will last longer with roots intact). Store in a paper towel in the vegetable crisper drawer. 2. 3. 4. Storing Flour : Retain the freshness of plain flour, semolina and gram flour by storing them in the refrigerator and they will remain fresh for a long time. Storing Ice -Cream : Store the ice cream container in a big Ziploc plastic freezer bag. This will stop ice crystals from forming when it is in the freezer. Storing Potatoes : Store potatoes in a cool dark place. To prevent potatoes from budding, place an apple in the bag with the potatoes! This will prevent the potatoes from budding. Change the apple every week. 5. Avoid Staining Tupperware : Before storing tomato-based sauces or Indian curries with lots of turmeric powder or other foods that can stain, spray your plastic storage container with nonstick cooking spray. 6. Storing Cilantro & Mint leaves : Clean, wash and chop cilantro or mint leaves finely. Fill each cube in a ice cube tray with the finely chopped cilantro or mint leaves. Top each cube with cold water and freeze. The cilantro or mint cubes can be dropped into curries etc. on an as needed basis. 7. Miscellaneous

1. 2. 3.

Place green fruits in a perforated plastic bag. The holes will allow air to circulate while retaining the ethylene gas that fruits produce during ripening. It is better to store cheese in chill tray to keep it good for days. Olive oil oxidizes easily, which results in the loss of its delicate flavours. It should therefore be stored in tinted glass bottles or in tins or cans to protect it from light and air.

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Excess tomato puree may be frozen in an ice cube tray. Remove frozen cubes and store in a sealable freezer bag, using as and when required. Make crumbs of day old chapatis, dry for two to three hours in a wide plate, bottle and refrigerate. Use later like breadcrumbs or as required, will keep for four to five days in refrigerator.

6.

Stuffed veggies like bittergourds and potatoes, etc. can be stored in freezer bags, and thawed as required. Make sure to thaw completely before proceeding to cook it. Or else it will crumble easily.

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If fish is to be stored for more than a day, clean it thoroughly, rub it with salt and turmeric powder before freezing. Mix fifteen to twenty cloves with every kilogram of dal while storing to prevent it from being attacked by insects. The same cloves can be reused. When chilling puddings in the refrigerator, cover the containers with cling film or plastic sheet to protect from water and crystal formation in the dish. Always store aamras and other mango desserts in non-metal containers, because when stored in metal containers they may get discoloured. Cut off the roots and pack fresh coriander leaves in two to three sheets of newspaper and refrigerate. In this way they remain fresh upto a week or two. To prevent insects from forming in plain flour store it in clean zip lock bags in a refrigerator. This way the flour will stay fresh much longer. Moisture causes baking powder to deteriorate faster. To prevent this store baking powder in airtight containers. Anyway it should not be stored for too long as it loses strength over time.

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To keep carrots fresh for longer, cut the tops off and place them in a plastic bag in the vegetable crisper of the refrigerator. Fresh soft dates should be kept in plastic bags in the refrigerator. They will keep fresh for weeks. Put leftover soup or soup stock in ice cube trays and freeze. The frozen soup cubes can be wrapped and stored in the freezer. This makes it possible to serve small amounts of soup or use the entire batch for another meal.

17.

A pinch of salt added to ginger-garlic paste will help increase its shelf life though it should be stored in the refrigerator.

18. 19. 20. 21. 22. 23.

Butter is best kept in the refrigerator, but it should be well wrapped and kept away from strong smelling foods. To prevent fresh coconut milk from turning rancid add a pinch of salt to it. This will help preserve it for a few hours. Store leftover fried papads in a polythene bag. They will remain crisp. To increase shelf life of coffee powder, store it in an air-tight container and place it in the refrigerator. To keep cottage cheese fresh, wrap it in a muslin cloth that has been dipped in lemon water. Do not waste egg whites if you have recipes which call for yolks only. They freeze very well and can be stored in batches of 3 or 4 egg whites at a time. In fact when thawed, frozen egg whites make much better foam.

24.

Lemon halves shrivel in the fridge when unused. Hence freeze them in polyethylene bags so that they are handy for making cold drinks whenever the need arises.

25. 26.

Freshly cut fruits can be kept for a longer period by adding a little limejuice or a small dose of vitamin C tablet. Tomatoes can be kept longer if kept in the freezer.

Power foods with healing properties

Every food has its own nutritional and theraputic value.Here are list of foods,which are effective in controlling various diseaes. 1. 2. 3. 4. 5. 6. 7. Acidity: Grapefruit, Coconut, Groundnut, honey Arthritis: Apple, Banana, Mango, Cucumber, Garlic Asthma: Garlic Cancer: Carrot, Garlic, Lime, Lemon Cholera: Bitter Gourd (Karela), Coconut water, Cucumber, Onions Cold and cough: Garlic, Ginger, Lime and Lemon Constipation: Almonds, cabbage, carrot, cucumber, lime, lettuce, banana, beetroot, corn, cucumber, dates, figs, raisins, soyabeans, spinach, whole wheat (bread, pudding)

8.

Diabetes: Bengal gram, Bitter gourd (Karela), fenugreek (methi seeds), grapefruit, amla, groundnuts, jambufruit (jamun), rajmah, lime, lettuce, mango leaves, soyabeans

9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22.

Dysentry: Banana, carrot, garlic, groundnuts, amla, rose apple, jamun, mango seeds, anar Heart Disease: cabbage, carrot, honey, apple, asparagus, garlic, onions, oranges, grapes, grapefruit, amla, lime, lemon, raisins High Blood Pressure: apple, banana, garlic, lemon, lime, oats, raisins, soya beans, sunflower seeds High Cholesterol: apple, curry patta, garlic, grapefruit, lime, lemons, oats, raisins, soyabeans, sunflower seeds, High Blood sugar: Bitter melon (karela), fenugreek (methi seeds) Impotency: almonds, black gram (Urad dal) Intestinal worms: carrot, freshly ground coconut papaya, tomatoes, anar Jaundice: radish, sugarcane Kidney stones: apple, tomatoes Peptic Ulcers: Lime Piles: Beetroot, bitter gourd, figs, rose apple, jamun, onions, radish, lime, pigeon pea, Pimples: cucumber juice (apply on face), lime, lemon Teeth & Gum problems: Lime, fresh groundnut, apple, onions, anar, spinach Whooping cough: garlic, onion

Grandma`s Tips
Grandmas have an answer to most of our troubles in their tiny kitchen. Here are some invaluable tips passed on by grandmas from generation to generation. Remedies for hiccups

1.

Place a tablespoon of sugar in mouth and suck slowly. In most cases, it is a sure remedy.

2. 3. 4. 5. 6. 7. 8. 9.

Hold your breath as long as possible, and let it go out. The lungs expand and push down on the diaphragm, stopping hiccups immediately. Mix 2 teaspoon common salt in a cup of plain yogurt and eat. In most cases, it is a good remedy. Boil teaspoon of cardamom fresh powder in 2 cups of water till about 1 cup remains. Sieve it and drink a glassful of this warm water. For recurring hiccups, suck small pieces of fresh ginger. Plug your ears with your fingers and drink something with a straw. Lay on your back. Put a paper bag over your mouth and nose and breathe several times. For some eating a spoonful peanut butter stops hiccups immediately. It can work for children also. Remedies for acne cure

1. 2. 3. 4. 5.

Orange peel pounded well with water. Applied to affected acne areas Cucumber leaves or grated pieces. Apply to area for acne cure. Rub the pimple( acne) with a fresh cut clove of garlic. Drinking atleast 1 litre of water a day to impart a healthy glow to the skin. Clove based face mask or a paste of Fenugreek (Methi ) leaves applied overnight on acne and washed off next morning Remedies for dandruff cure

1. About 10-15 minutes before you wash your hair, rub a lot of aloe vera gel into your scalp. Leave it on for 10 minutes and shampoo your hair like you do regularly. If you do this everyday the dandruff will stay away. 2. Use lime juice to wash hair. 3. Soak 2 tablespoons fenugreek seeds in water overnight. In the morning grind into a fine paste. Apply all over scalp and leave for an hour. Wash with mild shampoo. 4. Mix the olive oil with the almond oil. Leave it on about 5 min.s after it starts to burn. Rinse well to clear dandruff. 5. Massage your hair with warm coconut oil and apply the juice of 2 lemons,

steam your hair and leave the oil on for about 2 hours. Shampoo with a mild shampoo. Repeat 2-3 times a week. 6. Boil a handful of neem leaves in 4 teacups of water. After cooling and filtering, use for rinsing hair. Remedies for constipation cure, treatment: 1. Bale fruit is the best laxative of all fruits. It cleans and tones up the intestines & gives constipation relief. 2. Constipation in toddlers, infants and older children may be relieved by giving bran cereal 3. Guava when eaten with seeds provides roughage to diet can give relief from constipation 4. Add more fruits to the diet prunes pears, grapes, Orange juice & Papaya. 5. Try one tablespoonful of corn syrup added to 8oz of water to cure constipation 6. Another natural remedy for constipation is to add a little extra sugar or some honey a glass of milk. Drink twice a day. Remedies for colic pain: 1. Take a gram of Asafetida (Hing Powder) & mix it with little water make a paste of it and fill up your belly button, lie down for 15-30 minutes and you will release some gas for few times, after that you will be fine. Remedies for acidity relief: 1. Take one piece of clove and suck on it slowly. This will give you relief from acidity and also help in reducing the onslaught of diseases arising out of acidity. 2. Eat a cup of vanilla ice cream or drink a glass of cold milk to get heartburn and acidity relief within minutes Remedies for heartburn relief: 1. Eat several almonds when heartburn symptoms persist. 2. Lemons- can prevent hearburn. Cut a lemon into thin strips and dip in salt. Eat before meals to prevent heartburn. 3. Lemon rind can also be eaten to prevent heartburn. Remedies for arthritis: 1. Herbal arthritis remedies have been helping ease arthritis pain and inflammation for centuries.

2. 1tablespoon juice of fresh of bathua, drink every day on an empty stomach for 2-3 months. Do not add anything to the juice and do not eat anything for 2 hours before and after 3. Warm mustard oil, spread it over madar leaf and foment the joint by spreading the leaf over the joint and keeping it there for a few hours for arthritis relief 4. On an empty stomach take 3-4 walnuts (akhrot) or 1 fresh coconut Remedies for age spots: 1. Apply vitamin E oil directly to age spots daily to reduce coloration of age spots Remedies for asthma: 1. Express the juice from garlic. Mix 10 - 15 drops in warm water and take internally for asthma relief. 2. Mix, onion juice cup, honey 1 tablespoon and black pepper 1/8 tablespoon. 3. Mix licorice and ginger together. Take tablespoon in 1 cup of water for relief from asthma. 4. Drink a glass of 2/3 carrot juice, 1/3 spinach juice, 3 times a day . 5. Add 30-40 leaves of Basil in a liter of water, strain the leaves and drink the water throughout the day effective for asthma. Remedies for insect bites: 1. Smoke produced as a result of burning of Neem leaves in a small vessel, 1 hour prior to going to bed helps in driving away the mosquitoes. Remedies for baldness: 1. Boil 1 cup mustard oil with 4 tablespoon henna leaves. Filter and bottle. Massage on the bald patches regularly. 2. Grind 1/2 lime seeds, and 1/2 black pepper, apply to bald patches regularly. Helpful home remedy to cure baldness 3. Scrub the bald area with onions till it becomes red. Follow up by applying honey over patch. 4. Rub on the scalp with 1 teaspoon oil in which raw mangoes have been preserved for over one year. Repeat treatment frequently. Remedies for bad breath: 1. Chew some cardamom seeds to sweeten your breath.

2. Parsley leaves are rich in chlorophyll, nature`s own deodoriser 3. Chew some leaves regularly for fresh breath. 4. Add the juice of half a lemon to a glass of water & use as a last rinse. Remedies for burn treatment: 1. Flame burn treatment: To put out the fire, roll the victim on the ground and wrap with rugs, blankets or a coat. 2. Chemical burn treatment: Wash thoroughly the burnt area under running tap water for atleast 30 minutes till the burning subsides. 3. Electric burn first aid: Switch off the main electric switch. 4. Apply ice pack or cloth soaked in ice water and change them constantly Remedies for bronchitis: 1. Mix 1 teaspoon garlic oil, and 3 teaspoons honey. Take 3 times a day. Remedies for high blood pressure: 1. Home remedy for Low BP - Drink a glass of raw beetroot juice 2 times a day, for at least a week. 2. Home remedy for High BP -Mix 1/2 onion juice and 1/2 honey. Take 2 tbls once a day for 1-2 weeks. 3. Eat 1 Papaya on an empty stomach daily for a month. Do not eat anything after for about 2 hours. Remedies for bleeding gums: 1. With a pinch of salt soaked in a glass of lukewarm water, you now create a homemade saline solution. Use this to rinse in the morning and in the evening. This will help increase circulation in your gums and reduce the swelling. 2. No matter how well and how often you brush your teeth, you can`t reach the areas between your teeth and below the gums. Make the habit of flossing. Floss comes in very handy. Keep one in your bag or at your office. After meal, floss it! Remedies for bladder infections: 1. One teaspoon of olive oil and one teaspoon of garlic juice mixed in a glass of warm water. Drink three times a day, before meals. 2. A teaspoon of pure garlic juice is effective in killing off the bacteria responsible for many bladder infections. This treatment can be repeated as often as needed.

Remedies for backache: 1. A dose of powdered Sonth, Meetha soda and Namak ( salt), if consumed with hot milk or water, redresses backache. Remedies for athletes foot: 1. Soak feet in very warm water with about one part white vinegar to four parts water, for 20 - 30 minutes, 2 times a day, until the fungus is no longer visible and irritating Remedies for mouth ulcers: 1. Application of peppermint oil helps as it is an anesthetic agent. 2. Mix coconut milk with honey and massage the gums 3 times a day. 3. Take 1 tsp finely powdered Indian Gooseberry root bark, mix with honey. Apply to affected areas frequently. Remedies for indigestion: 1. Mix equal parts of baking soda and water in a glass. Drink as soon as you feel indigestion coming. Remedies for sinus headaches: 1. Dip a small towel in cold water, rinse, and apply to forehead. Once the towel gets warm, flip it to the other side, or dip it into cold water again. 2. Lying down, in a dark room, maybe getting a 1/2 hour of sleep, will always make you feel better. 3. A decoction of half a teaspoon mustard seeds powder and three teaspoons water, if instilled in the nostrils, redresses migraine. 4. The juice of ripe grapes is an effective home remedy for a migraine. 5. For a sinus headache, eat a jalapeno pepper as soon as possible. Within minutes your sinuses will start to drain and the sinus headache will subside. 6. A peppermint steam inhalation provides quick relief for sinus headaches. Peppermint acts as a decongestant, and the combination of warm steam and the essential oil is doubly effective for opening up the sinuses. 7. Mix 1 teaspoon finely ground cinnamon (called dalchini in India) in 1 teaspoon water and apply on the forehead. It is very effective in headache due to exposure to cold air. 8. Make a paste from dry ginger with a little water or milk, apply to the forehead for sinus relief. 9. Grind 10-15 Basil leaves with 4 cloves and 1 teaspoon dried ginger into a

paste and apply to forehead for sinus cure. 10. For a painful sinus headache, try a hot footbath along with a cold compress on the forehead Weight Loss Recipes If you want to loss weight then you have to choose food which is less in fats and can control the cholesterol. Eating right foods along with exercise program can help to make you sleep properly and keep the body and mind healthy as well as calm. A diet which is less in fat is a good option for healthy cardiovascular system. Following are the Indian recipes which can make you fit along with providing healthy nutrition to body. All the weight loss recipes are fat free, cholesterol free or low in fat. Recipes Khichdi - It has been proved by ayurveda that khichdi which is madeup of mung lentil and rice is a healthy optional food. This dish is helpful to fight with various diseases. It has been used by many ayurvedic therapies because it is easy to digest and assimilation. Ingredients - cup of split moon dal, cup of basmati rice, 1 tsp cumin seeds, tablespoon sesame oil or ghee, tsp turmeric, tsp salt, 1 tsp mustard seeds (optional), tsp of hing (Asafoetida), pinch chopped ginger, tsp red chili powder, 4 to 7 cups of water . Preparation Method - Mix the rice and lentil. Wash them together. Now take a pan with heavy bottom. Now, add ghee or oil to it. When the ghee gets warm add cumin seeds, hing and mustard seeds to it. Leave it as it is until the seeds crackle. Add chopped ginger to it and saute it for next 30 seconds. Now, add rice, turmeric, dal, chili powder and salt (according to taste) to it. Mix the all well. Now, add water to this and bring it to boil. Stir the mixture occasionally. Cover the saucepan with a lid. Keep the flame to low and leave it as it is for next 30 minutes. Now, switch off the heat and leave it as it is for next 5 minutes. For those who prepare khichdi in pressure cooker must cook it for one whistle. Now let the steam of cooker ends. Now, open the lid of the cooker and fluff it up gently with the help of serving spoon. Add a tablespoon of pure ghee over it and serve it hot.

Yellow Mung Dal Soup - Mung dal is excellent ayurvedic diet which is helpful to loss weight. It also helps to lessen effects of vata and kapha doshas. Coriander and other spices are also used as ingredients which is helpful to overcome pitta doshas. Most importantly, it is light and thus easy to digest. Thus, there is no worry of gaining weight. Ingredients - A cup of yellow lentil, 6 cups of water, 1 tsp of cumin seeds, tsp of black mustard seeds, 2 tsps of clarified butter or ghee, tsp of rock salt, tsp of ground coriander seeds, 1 pinch of hing and 2 tsps of chopped fresh coriander leaves. Preparation Method - Wash the dal. Add dal along with water in the pot. Cook both for 30 minutes. Stir them both after short periods until the dal becomes soft. Take another pan and add ghee to it. Put the pan over medium heat. When it becomes hot add all spices to it. Now, add this to soup. Mix them well. Garnish the mixture with chopped coriander leaves. You can either have it with chapatti, rice or take it alone. Losing Abdominal Weight If you have gained some extra counts of weight then you need some time to lose that one as it is not an overnight miracle. It cant happen that you wake up some morning and find you have lost 25 pounds from the body. The battle of weight can be won if and only if you have a plan and you are strictly following it. Following mentioned are some basic things which are helpful to lose weight. Diet Control - Now a day, word diet has taken up some other way as now people think if they need to go to starvation, which is totally wrong. A diet which is prescribed by physicians means you have to take a diet which is helpful to provide fuel to the body. This fuel is necessary for the functions of the body. If you are the regular consumer of fast foods then definitely you are compromising with your health. Another considerable thing is that you have to understand what your body wants, you need to be calorie deficient if are on the path of weight lose. Calorie deficient is what where you have to burn more calories than you consume to make a balance. You can do this by taking lean proteins, fibrous food and vegetables. Also, make a habit of drinking a plenty of water. You have to drink about 8-10 glasses of water. It

will keep you hydrated and do you know that a hydrated body is helpful to metabolize fat fastly and efficiently. Exercise - As I have told you to lose weight we have to burn more calories than we in take. So, exercise is helpful to make you calorie deficit. So, you need to follow the exercise include exercises for heart and the duration of the program should be for 30 minutes at least. Also, you need to practice the program for 4 times a week. You can try some simple exercises as you can walk 4 miles for an hour as this will help you to burn about 5 pounds in a quicker way. Every morning, you can do cardios as they are effective if done with empty stomach but this is optional as it totally depends over you. You will be surprised why I tell you to do cardio in morning but you will be happy to know that cardio if done in morning are helpful to burn more calories comparatively. Strength Building - It is not a hidden fact that muscles actually burn fats. Do you know muscle building will aid you in losing abdominal fat. If you are gaining muscles then should be expectant of burning extra 50-100 calories a day. You need to concentrate over those which are helpful to build muscles But you have to do the procedure in slower way. If you are thinking that by getting muscles in faster way you can near to your goal quickly then you are completely wrong as it can even make you unable to do physical activities. Weight Loss after Pregnancy Having a baby is like a dream come true. Everybody wants to be a mother in her life and when her dream takes the shape of a baby her feets touches the sky. She waits for the baby for 9 months and in that she have to put extra weight for about 5-6 months. She wants to get back her pre-pregnancy shape back as soon as possible but remember there are some problems to cut down the weight loss plans. So, the new moms, you have not to be impatient. You will get back your shape but in some time. Some of the important tips to weight loss after pregnancy are written below: Breastfed your Baby - There is a myth that breastfeeding the baby can spoil your whole physique but this is not true. Even I would like to tell the new mums that it is the great way to lose pregnancy weight. You have to always pair up breastfeeding with some of other post partum weight loss. You will be surprised to hear a fact that breastfeeding your baby can help you to burn

about 200-500 extra calories. So, you can take advantage of that as it will help you to burn fat and also make a strong foundation of you with your child. Exercise Regularly - Exercise is helpful for your body in every way and also if you are going to do exercise after pregnancy then it also helps to cut down the extra fat which you have gained at the time of pregnancy. It will also alleviate post partum depression. The main thing before doing exercise is that you have to first feels you are willing to do exercise and also your body is allowing you to do that. For starting exercising, you have to wait for about 6 weeks if there is a vaginal birth and if it is C-section, then you can start exercise after 8 weeks. You can start with low impact exercises which includes cycling, walking, running and yoga. In starting you have to go slow and increase the time span which matches your comfort level. Start Workout at Home - There are a lot of exercise routine which can be chosen by you which suits you best. You can do yoga exercises at home and if you are also doing yoga exercises even at the pregnancy then you can also do the same at home. Walk a Bit - Walking is one of the best and easiest exercises which can be done by a new mum. The most interesting thing is that there is no need of any special equipment for practicing this. The thing which are needed by you are nice pair of shoes, green and pollution free weather and the baby. You can start doing this after six- eight months of delivery. Nutritional food - Weight gain and pregnancy goes hand in hand and also the lady who gain weight during pregnancy considered to be healthy. So, when you start doing there is no need to do anything madly for weight loss. You neednt to jumb over junk food as you have to replace the junks with healthy fresh fruits and vegetables for nutrition. Natural Weight Loss Here are some of the effective ways that will help you to lose weight and more surprising thing is that you neednt to do some very hard exercises for this. You can simply start the plan with keep it going along with simple exercising and simple eating plan. For those who want to lose weight be sure that these are the effective things for them. You know workout is good but for building muscle as it is not very much necessary for losing weight as you can

even lose weight with the thing that are presented below for you to lose extra fat from body. Eat Real foods- Here real foods means that you neednt to eat processed food. Eat the food that is presented by the nature. It is the most common but very effective way by which you will be able to lose weight. You need to stick yourself to natural food or real food such as you can eat veggies, grains, fruits, nuts and lean meat. Dont rush your attention to the packaged or processed foods. As these foods are yet branded but does no good for the health and also makes you obese. Frequent Eating is Good - You have to eat at the gap of every 2-3 hours as it helps you to increase the metabolism. Also, you will not feel hungry as you are full all the time. No hunger means, no craving for carbohydrates. Also, if you are eating at small gap then remember one thing eat the nutritious foods. Look at The portion Size- You have suggested to eat at small gaps but that doesnt mean you can eat tons of foods or jump over it without thinking. Rather chicken and grain bread sandwiches are good but you are not supposed to allow to eat the huge portions of them. For example, if you have a 12 inch subway sandwich then dont eat whole at one time. Eat 6 inches now and left next 6 to eat fater 1-2 hours. Water, Water and Water- Water is the basic necessasity of life. So, you have to drink good amount of water to keep you hydrated. Also, drink water before and during the meal but you are not allowed to drink water after the meal. Take a glass of water before eating as it will keep you full and you will end with eating less food also drink a glass of water along with meal by slowly sipping it. Dont fill yourself- You are not allowed to eat to make the stomach full as you have to eat about 2/3 of the total capacity of stomach. Eating Fats- You can get healthy fats from nuts and non processed oils. They are helpful to provide you energy and also help you to get enough calories in a small meal. Junk Eating once a Week- You are following the rule whole week but you are allowed to eat junk food one time in a week. One this day, you can eat whatever you want.

WEIGHT-LOSS PROGRAM Three basic rules for Weight-loss i.e. Fat-loss are as follows: THE EXERCISES: 40 to 60 minutes of nonstop exercises help burn body fat. Utilizing your body fat while exercising should be your aim. It is also known as fat burning. (By fat burning we mean fat utilization. It is not possible to burn away bodyfat which has a melting point of 300 degree Celsius.) Aerobic activities are best for fat loss program, such as aerobic dance, stationary cycling, treadmill, rowing machine, stair climbing, running, jogging, brisk walking, swimming etc. Another way of fat loss is to do weight training for one hour and then aerobics (like treadmill walk) for half an hour. Third option is one day weight training for one hour for three days a week and one hour aerobics for other 3 days. This ensures that your body gets lean and trim while loosing excess fat. THE DIET: 1 2 3 4 No ghee, butter, cream, sweets, chocolates and fried foods. Dinner should be very light. Breakfast should be moderate consisting of protein, complex crabs, fruits and nuts. Eat 4 moderate to light meals a day. One in the morning, one during lunch hours, one in the evening between 5 and 6 pm and one in the night. No munching in between. 5 6 7 8 9 At least 2 meals should contain dietary fiber. Out of 4, one meal should be a liquid diet. Lunch and Dinner should contain a lot of mixed raw salad. However, your diet program has to be personalized and therefore obtain a diet program from a qualified Dietician. The only best way to loose excess body fat, look lean and trim, become healthy and fit is to do regular exercise and a low calorie, high fiber nutritious diet. 10 11 12 Drink a lot of water throughout the day. Avoid salty and fried foods. Avoid cold drinks.

THE ACTIVITIES: 1) Keep active yourself throughout the day. 2) A good night sleep is essential. But otherwise, keep yourself busy in some kind of physical activities the whole day. This will boost your metabolism and will aid in fat loss. START This high intensity short duration program is for those fitness freaks who, for want of time, is deprived of quality exercise program. All exercises are performed back to back and meant for experienced men and women only. In Office : 1 Jogging -- 2 minutes. 2 Floor push-ups -- 30 reps 3 Wide stance Half Squat -- 50 reps 4 Legs elevated Push-ups -- 20 - 25 reps 5 Lunges -- 15 each leg 6 Hands overhead Side Bend -- 20 each side 7 Hands overhead Good morning -- 20 reps 8 Reverse Push-up -- 20 reps At Home : 1 2 3 4 5 6 7 8 Jogging -- 2 minutes. Floor push-ups -- 30 reps Wide stance Half Squat -- 50 reps Legs elevated Push-ups -- 20 - 25 reps Lunges -- 15 each leg Diamond Crunch -- 20 Hands overhead Back Extension -- 20 reps Reverse Push-up -- 20 reps

Aerobics In simple language Aerobics means with air. By air it means Oxygen. It refers to continuous utilization of Oxygen by the body during certain physical activities. Such utilization is possible only when the condition of heart is pretty good. Importance of continuous utilization of Oxygen by the body (at a fast speed such as during aerobic activities) is that it helps oxidation of fatty acids (i.e. Fats) and thereby lowering the fat level in the body. Aerobics is therefore preferred for fat loss program. Aerobic activities are aerobic dance, stationary cycling, treadmill, rowing machine, stair climbing, running, jogging, brisk walking, swimming etc. Utilization of Oxygen takes place via two modes. First the transportation of Oxygen from the outer environment to the Blood in Cardiovascular system (Heart) of the body via Lungs. Second transportation of Oxygen from the heart to the cells of the each body-part through blood. To perform these two functions at an enhanced level, the capabilities of lungs and heart are required to be improved. A conditioned heart can pump more blood per beat and that means heart works less to pump more blood per minute. This is called Cardio Vascular Fitness or VO2 Max i.e. intake of maximum volume of Oxygen per minute by the heart. You can form your own aerobic sequences consisting of different steps, which when done non-stop in smooth motion, will give aerobic workout. So

you can form a sequence consisting of various asanas or exercises or weight training exercises (also called circuit training) to get some aerobic workout out of your own exercise routine. Aerobic Dance & Music: When you do any exercise fast enough on the beats of music in a rhythmic pattern it looks like a dance. This kind of dance exercise is called aerobic dance. In every music which is used for aerobic dance there are beats. Beats are sounds of those drums and other bass instruments which occur at regular intervals with a rhythmic pattern inside the music. Above these beats superimposed is melody of the music. Inside the music how many beats occur per minute decides the speed of music. In a fast music beats per minute is higher than the slow music. You have to move your body as per the speed of the music. Therefore when you perform aerobic in a fast music you are said to be working on high impact. The speed of the music sets the TEMPO of the class. To count the number of beats per minute in music you

Play the music Listen for the beats When you identified the beats, start a stopwatch and start counting the beats. Count the beats for 10 seconds and multiply it by 6. This is No. of beats per minute of the said music (BPM).

The speed of the music or Tempo of the class may be slow, moderate or fast. Slow music is used for simple body movements and stretching. Moderate Tempo is used for Warm-ups and Low intensity movements. Fast Tempo is used for high intensity movements. It is important to note that while faster music may lead to more uncontrolled movements there-by causing the chances of injury, too slow music will also create a heavy feeling and the body in space will work with gravity which is injurious to joints. The number of beats per minute in a music is further divided in small groups called Measures and Blocks. Four beats constitute 1 Measure and 4 Measures constitute 1 Block. After one Block you may change your body movement pattern. For example: / ----- / = 1 Measure / ----- / + / ------- / + / ------ / + / ------- / = 4 Measures = 1 Block.

Movement of the body: Body moves with the beats. At the stroke or sound of the beat body weight is placed on the surface or the foot touches the floor. Body movement takes place between the sounds of the beats. Body takes time to move in the space in between the beats and may consume some beats during the movement. Some movement requires only 1 beat to be executed. Other movements require 2 or 4 beats. It is therefore necessary to place your centre of gravity precisely on time with the beat to continue with the music. The change of dance steps also takes place between the beats or by consuming some beats. But the beat consumption should also be rhythmical i.e. you have to complete the step within a measure so that you can repeat the same movement in the next measure. It is also necessary to note how many beats you consume to complete a step. For example while spot marching you strike your foot with every beat. However while doing knee-up you consume one extra beat to raise the knee. Therefore if in 1 block you perform 16 Marching you can do only 8 knee-ups in 1 block. Here you should not try to do 16 knee-ups in 1 block. When you start an aerobic class you start with slower to moderate speed and slowly increase the speed of the class. This allows the cardiovascular system of the body i.e. heart to increase the heart rate per minute slowly. Any music selection for the aerobics class should be on the above lines. The Tempo of the class should be set in a progressive Manner. However if you start the class with slow tempo and all of a sudden jump to fast tempo or all of a sudden jump down from fast tempo to slow tempo, something as illustrated hereunder, then it will have serious negative impact on the body and therefore not advisable. But if you plan for a high impact class for the well trained members then you can start your class with a higher Tempo (say 132 BPM) so that you can reach your high intensity peak safely and quickly and stay there for a longer time. However during morning sessions and during winter months it is always advisable to start the class with moderate speed. The Music you are playing plays an important role in determining the mood of the class. It should be such which gives the motivation to move with energy and smile.