Fitho's Guide to Easy Weight Loss and Fitness

8/8/2019 Fitho's Guide to Easy Weight Loss and Fitness

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Fitho- Customized Diet Plans, Exercise Plans, Healthy Recipes, and more.

Fitho’s Guide to Easy

Weight Loss andFitness

www.fitho.in

- Weight loss, Diet Plans, Exercise, Healthy Recipes

http://www.fitho.in/







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Fitho Diet Guidelines

1. Skip the naan or paranthas- they’re both made from maida (refined

flour) and thus have a high glycemic index. Besides, they are loaded

with fat from butter/ghee

2. Add a bowl of veggie salad as a starter to your meal with 1 tsp of

your favourite low fat dressing. Salads will fill you up and provide

great nutrition. (Cheese free salad)

3. Drink a glass of water before your meal- will fill you up, and hydrate

you well.

4. When eating curried food, avoid the curry- that’s where all the oil is

and the hidden calories.

5. Avoid pickles- high sodium and oil content.

6. Avoid papad- even if it’s roasted. To make papad, lots of oil is added

to the dough, to make it

7. Add ghee after cooking, not for the cooking process. Cooking with

ghee increases its saturated fat content significantly. Uncooked

ghee is loaded with benefits; though watch the portions since it’s

loaded with calories.

8. Don’t give in to social pressure. Indian social gatherings bring lots of

social pressure, but don’t give in. If it’s not good for you, keep off it!

9. If you really want to lose weight, tell everyone about it! Tell your

friends and family about it, and have them support you.

10. There is a common notion that biscuits are healthy food.

Many people eat them as a part of their weight loss diet. But the

truth is that they’re really not that healthy. The primary ingredients

for biscuits are refined flour and sugar.

*Glycemic index is a measure of carbohydrates on blood sugar levels. The higher the glycemic index (GI), the faster your

blood sugar spikes. In general high GI foods spike your blood sugar and promote fat gain.






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Fitho- At home exercises

SquatsHow to perform: Start in a standing position. Clasp your palms behind your neck. Squat down, till

your thighs are parallel to the floor. Hold for a moment and lift yourself back into a standing

position.

Repetitions: Start with 20 repetitions and work your way up.

Muscles Worked: Quads, Calves, Hamstrings, Glutes

LungesHow to perform: Start in a standing position. Take a large step forward with the left leg and step into

it till your left thigh is parallel to the floor and your right knee is right above the ground. Return to

the standing position and repeat with the other leg. Similar to the squat, if it’s too easy, hold

dumbbells in your hands, while performing the lunge.


Muscles Worked: Quads, Hamstrings, Glutes






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Push up

How to perform: Kneel on a mat or the floor, bend over, placing your palms on the floor just outside

your shoulders. Straighten your legs so the only contact points with the floor are your palms and the

front of your soles. Keep your legs straight, and in line with your torso, ensuring your back is also

straight. This is your starting position.

Now, slowly lower your body by bending your arms, till you’re almost touching the floor. Pause for a

moment at the bottom, and lift yourself back into the starting position.

If you cannot perform a push-up, then make it easier by supporting yourself at the knees. So, your

contact points with the floor are your palms and your lower legs. This is your starting position. Lower

yourself in the same manner


Muscles Worked: Pecs (Chest), Shoulders, Triceps and Back.

PlankHow to perform: Lie face down on mat with elbows resting on floor next to chest. Push your body off

the floor in a push up position with body resting on elbows or hands. Contract the abs and keep the

body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you

can. For beginners, do this move on your knees and gradually work your way up to balancing on your

toes.

Repetitions: Start with 3-5 repetitions, holding each for 30-60 seconds.

Muscles Worked: Core muscles (abdominals, obliques, back)






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Back Raise

How to perform: Lie, face down on an exercise mat, with your arms and legs extended in opposite

directions. Keeping your arms and legs straight, simultaneously raise your arms and legs till your

body forms a flat U. Refer to the photo for a visual. Hold this position for 1 second and lower down.

Repeat this 10 times for each set. This will help to strengthen your back. As you build lower back

strength, increase the repetitions and time you hold it up in the air.

Repetitions: Start with 10 repetitions

Muscles Worked: Lower Back, Core Muscles

Skipping- Effective cardio at home

- Burns more calories per minute than running

- Start with 20 skips at a time and work your way up

BurpeesHow to perform: Start in a push up position. Kick your legs forward and get into a squat position with

your arms outside your legs and hands on the floor. Next, jump up, straighten your legs and land

back into a squat, with your arms outside your legs, and hands on the floor. Kick your legs back into

a standard push up position. That’s one repetition.

Repetitions: Start with aiming for 10 repetitions and work your way up.

Muscles Worked: Arms, Shoulders, Legs






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Fitho’s Healthy Recipes- Main Dishes

Sautéed Paneer with VegetablesIngredients

2 tomatoes chopped

1 small carrot sliced into thin strips

1 onion diced

1 tsp olive oil

Salt and pepper to taste

4-6 oz paneer- thin 1 inch slices

1/4 tsp ajwain

Method:Heat 1 tsp of oil in a pan on medium heat. Once the oil heats, add Ajwain to roast, and then all the

vegetables. Add salt, pepper and sauté. Remove from fire and keep aside.

Smear a non stick pan with some oil. When heated place the paneer slices flat and lightly pan fry

them. Turn over once to cook the other side too. Make sure not to overcook the paneer, so it

remains slightly tender.

Serve the paneer slices on a plate and top with the hot sautéed vegetables.

Low Calorie Rajma (Kidney Beans)

Ingredients:1 cup of raw kidney beans (soaked overnight)

2 tbsp of red masoor dal

4 chopped tomatoes

1 finely chopped onion

4 cloves garlic crushed

1 tbsp of crushed ginger/ginger paste

1/4 tsp each of turmeric and chilli powder

1/2 tsp of garam masala

1 tsp jaggery (gur)

Salt to taste

1/4 tsp small cardamom powder

Method:

Cook the rajma in the pressure cooker with all the ingredients except the cardamom powder, till all

the beans are very soft. When done mash gently with a spoon and add the cardamom powder.

Now simmer on slow fire for 20 minutes the flavours to blend well.

Add water if it’s too thick.






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Indian style Chinese ChickenIngredients:

1 lb boneless chicken [washed, cleaned and cut into small pieces]

2 tbsp garlic paste or crushed garlic

2 finely chopped green chillies

3 tsp olive oil

Salt to taste

Red chilli powder to taste

3 tbsp ketchup

1 tsp soya sauce

1 large onion finely sliced

1 green capsicum finely sliced

Method:

Mix the chicken pieces with the garlic, green chillies, 2 tsp oil and soya sauce and set aside for 2

hours. Heat a pan over medium heat and cook the chicken. Add salt to taste. Cover cook and stir

regularly. Dry the remaining liquid once it is cooked. Keep aside.

Heat 1 tsp of oil in another pan. Add the sliced capsicum & onions, and sauté for a few minutes. Add

the cooked chicken and the tomato ketchup. Mix well and serve.

Saag PaneerIngredients

1 (14 ounce) package paneer

4 teaspoons olive oil, divided

3/4 teaspoon salt, divided

1 onion, sliced 1/4 inch thick

2 medium garlic cloves, finely chopped

1 teaspoon freshly grated gingerroot

1 teaspoon mustard seeds

1 lb baby spinach

1 cup low-fat yogurt or non-fat plain yogurt

1 1/2 teaspoons curry powder

1/4 teaspoon ground cumin

Method:

Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large non-stick skillet

over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to

3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger

and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches

small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and

has wilted, 4 to 6 minutes more.

Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small

bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.


http://www.recipezaar.com/library/getentry.zsp?id=387
























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Paneer MatarIngredients

1 large onion, finely chopped, 1 teaspoon ground cumin

1/2 in. section grated ginger

4 cloves garlic

1-2 tablespoon olive oil (or more if deep frying)

2 tomatoes, diced

1 green chilli (or 2 jalapenos), chopped

4 green onions, chopped

1 teaspoon each salt and turmeric

cumin seeds

black and red pepper

garam masala, paprika

garlic

1 package low fat paneer

400 gm peas

Method:

To bake the tofu:

Preheat over to 350. Cut the tofu into cubes and place in a non-stick pan. Place the pan in the over

for approximately 20min or till tofu turns golden brown. Flip sides and let the tofu turn golden

brown on the opposite side.

After the tofu is baked:

Heat 1-2 tbs. olive oil in a very large pan. Add the chopped onion and sauté over medium heat. Add

the cumin. When it begins to brown, add ginger and finally garlic. Sauté until well-mixed and

fragrant. Add tomatoes, green onions, and green chilli. Cook until tomatoes become pureed. Add

salt and turmeric. Add all other spices to taste (cumin seeds, black and red pepper, garam masala,

paprika, garlic). Cook for a few minutes until fragrant. Add baked tofu. Cook until tofu has absorbed

all flavours (5-10 minutes). Add peas. Cook for an additional 10-15 minutes or until peas are hot &

tasty.






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Fithos’ Healthy Recipes- Snacks

Dal Chila

Ingredients:

½ cup yellow moong dal (green moong split dal)

2 green chillies

1 tbsp chopped ginger

1 tsp chopped garlic

Salt to taste

2 tbsp of suji

Olive oil

Method:

Wash and soak the cleaned dal in water for about 3/4 hours. Drain the water, and take care that the

husk does not wash away. Finely grind with the green chillies, ginger and garlic. Add ¼ cup water to

make the batter smooth. Right before preparing the chila, add the suji to the batter. Mix very well.

Heat a non stick frying pan with ½ tsp oil. Take a dollop of the batter and spread on the hot pan, until

it cooks.

The suji helps them turn crisp and they come off the pan very easily. Serve and enjoy with yoghurt,

chutney or ketchup.

Yoghurt DipIngredients:

1 cup hung curd (or store bought curd- its got to be thick)

1/4 tsp pepper

1 tsp sugar

2 tsp chopped coriander

2 tbsp finely chopped onions

2 tbsp grated carrot

1/4 tsp mustard powder or 1/2 tsp prepared mustard

1 tbsp grated cheddar cheese

Salt to taste

Method:

Mix all the ingredients very well except the salt together and refrigerate for about an hour at least.

Add Salt before serving. Serve with chips, veggie platter, bread platter, crackers, etc






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Shami Kebab (with vegetarian option)Ingredients:

1 lb minced lean meat (chicken breast, or lean red meat)

½ cup chickpea

Chopped coriander (dhania) and mint (pudina)

1 tbsp garam masala

1 onion finely chopped

1 tbsp ginger and garlic paste

2 eggs

1 tbsp olive oil

Salt to taste

Finely chopped green chillies, if you like it spicy :)

Method:

Soak the chickpeas overnight (if you’re not using canned chick peas). Boil the meat.

Mix these two and grind to a paste. Mix this paste with all the remaining ingredients.

Heat the oil on a flat pan.

Shape the dough into flat, circular kebabs and roast them.

Note: If you’re vegetarian, then you can swap the minced meat with the same amount of chick pea,

and the eggs can be swapped with 4 tbsp of corn flour

CachumberIngredients

1 onion, chopped

250 g tomatoes, skinned and chopped

2 fresh green chillies, chopped

2 tablespoons vinegar

Salt

Method:1

Put the onions, tomatoes and chillies in a dish. Pour over the vinegar (the mixture should not be too

liquid) and salt to taste. Chill before serving.

Corn ChatIngredients

260 g corn (canned)

1 small onion (chopped)

1 green pepper (small diced)

1 red pepper (small diced)

2 tablespoons lemon juice

2 green chillies (chopped)

1/4 teaspoon chilli powder

1 tablespoon olive oil

Salt
































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Method:

Heat the oil in wok then add the onion and sauté until wilted but not brown. Add the bell peppers

and the corn .sprinkle with some salt, pepper, and chilli powder, and continue cooking over med-low

heat, stirring frequently, until all liquid (if any) completely evaporates. Adjust the seasonings.

Sprinkle lemon juice and serve it.

Baked SamosaIngredients

4 Potatoes medium size

1 Onion finely chopped

1/4 cup green peas

1 small piece ginger root, grated

2 tsp fresh lime juice

2 green chilli (or to taste)

1/4 cup coriander (cilantro) leaves, finely chopped1.5 cup plain flour bleached (maida)

1 garlic grated (optional)

10-15 dried pomegranate (anardana) seeds (optional)

8-10 raisins/cashew nuts (optional)

1/2 tsp garam masala (or to taste)

1 tsp red chilli powder

Salt to taste

2 tsp Coriander seeds

Method:

Boil potatoes until tender. Mash the potatoes and add chopped onion, ginger root, garlic, greenchilli, peas, coriander, lime juice, red chilli powder, garam masala, salt, cumin seeds, anardana, and

raisins/cashew nuts. Mix well.

How to Fold a Samosa : Samosa Filling

Take flour in a bowl, add 1/4 tsp salt (or to taste), and water to make stiff dough. Make small

smooth balls and roll each ball to about 4" circle. Roll it more on one side to 10" to give it an

elliptical shape. Cut it into half to get two pieces of 4"x 5" size (approx.). This will produce true

samosa shape. Dampen half the edge of 4" side of the piece. Hold both the corners of this side in

your both the hands using thumb and a finger and bring damped portion beneath the dry portion.

Press and seal to give it a hollow cone shape. Fill the samosa masala into the cone and seal the

remaining two sides (bring the longer side closer to the other side) by dampening with water,

enclosing the masala completely. This side will form the base of the samosa. Your finished samosa

should stand on this base. Fill all other pieces to form similar tetrahedron shape samosa.

To Bake:

Preheat an oven to a temperature of 400 degree F. Place samosa in the oven and reduce the

temperature to 300 degree F. In about 45 minutes crisp Samosa would be ready (keep an eye on the

samosa so that they are uniformly baked to a light brown colour).

Serve samosa warm with tomato sauce or coriander chutney.


http://www.fatfreekitchen.com/spices/coriander.html

http://www.fatfreekitchen.com/spices/ginger.html

http://www.fatfreekitchen.com/spices/garlic.html


http://www.fatfreekitchen.com/spices/garam-masala.html

http://www.fatfreekitchen.com/spices/cumin.html


http://www.fatfreekitchen.com/spices/cumin.html

http://www.fatfreekitchen.com/spices/garam-masala.html


http://www.fatfreekitchen.com/spices/garlic.html

http://www.fatfreekitchen.com/spices/ginger.html


Fitho's Guide to Easy Weight Loss and Fitness

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