USA Diet Page 4
This page contains:
Main Meals for 4 People (part two).
MAIN MEALS for 4 (part two)
CHINESE ROAST PORK WITH PEPPERS
Ingredients: 12 ounces trimmed lean loin of pork; 6 tbsp soy sauce; 1 tsp ground ginger; 2 cloves minced garlic; 1 red 1 green 1 yellow pepper de-seeded and cut into 6 equal pieces. Method: Mix together soy sauce, ginger and garlic and spoon over pork. Place pork on roasting rack in roasting pan and cook in pre-heated oven at 370º F, for 60 mins, basting occasionally with the soy sauce mixture. For last 30 mins, arrange sliced peppers on a baking sheet and bake alongside meat.
PORK WITH PINEAPPLE RINGS
Ingredients: 4 x 3oz lean pork chops with all fat removed; 8 pineapple rings canned in juice. Method: Place chops and pineapple rings under hot broiler and cook for 6-7 mins on both sides. Baste with pineapple juice during cooking.
QUICKTIP No 15 – YOU DON’T NEED HUGE AMOUNTS OF RED MEAT
Even top-class athletes need very little more protein than a sedentary office worker. A balanced diet is much more important. If we eat too much protein our body produces too much urea which can cause tiredness. The healthiest sort of protein comes from fish, poultry & vegetable sources topped up with modest amounts of dairy products & eggs but only limited amounts of red meat.
PORK WITH LIME
Ingredients: 12 ounces lean loin of pork cut into 4 pieces; 8 tbsp white breadcrumbs; 4 tbsp chopped cilantro; grated rind & juice of 1 lime; 1 finely diced red pepper. Method: Mix together breadcrumbs, cilantro, rind and juice of lime and red pepper. Place pork on non stick baking dish and top with mixture. Spray with fat-free cooking spray and bake in oven pre-heated to 375 degrees for 25 mins.
Ingredients: 12 ounces lean pork thinly sliced; 1 chopped onion; 2 cloves minced garlic; 1tbsp all-purpose flour; 2 tbsp tomato paste; 2 cups chicken broth; 1 cup sliced mushrooms; 1 diced green pepper; small carton low fat yogurt. Method: Spray large pan with fat-free cooking spray. Heat and add the pork, garlic and onion; cook for 5 mins. Stir in flour, tomato paste and broth and mix well. Add mushrooms, pepper. Bring to boil, cover & simmer for 20 mins. Remove pan from heat, stir in the yogurt and serve.
OVEN BAKED LAMB
Ingredients: 4 x 3oz boneless lamb steaks, all fat removed; 1 thinly sliced onion, 1 thinly sliced carrot; 1 large thinly sliced potato, 1 tsp rosemary. Method: Place meat on baking tray and top with alternate layers of onion, carrot and potato. Spray with fat-free cooking spray and sprinkle with rosemary. Bake in oven preheated to 350 degrees for 25 mins.
EASY LAMB ‘N’ RICE
Ingredients: 12 ounces ground lamb; 1 cup diced mushrooms; 1 large onion diced; 4 fresh tomatoes chopped; 2 cups vegetable broth; 1 cup uncooked brown rice. Method: Brown lamb in non-stick skillet. Add mushrooms and onion and cook for 5 mins. Add tomatoes, broth and rice. Reduce heat and simmer for 20 mins or until rice is cooked.
LAMB WITH BLUEBERRIES
Ingredients: 4 x 3oz lamb fillets; 1 clove minced garlic; 14oz can blueberries with juice; 2 tbsp sugar; 2 tbsp lemon juice. Method: Spray skillet with fat-free cooking spray. Add lamb and cook for 2-3 mins per side. Remove and keep warm. Add blueberries, sugar and lemon juice. Slowly bring to boil and simmer for about 20 mins, until sauce thickens. Serve lamb with sauce poured over.
Ingredients: 12 ounces lean lamb cut into cubes; 1 cup chicken broth; juice of 1 lime; 4 cloves minced garlic; 1 tsp basil, 4 tomatoes quartered; 4 onions quartered; 16 small mushrooms. Method: Mix broth, lime juice, garlic, basil and black pepper. Put lamb, tomatoes, onions and mushrooms on skewers and pour liquid over. Leave for 10 mins. Cover broiler pan with foil and place kebabs on top. Broil for about 15 mins, turning and basting with liquid several times during cooking.
QUICKTIP No 16 – FEEL HOW OVERWEIGHT YOU ARE!
One 420g can of beans weighs just under 1 pound, so it’s a perfect device for measuring weight.
Example: Suppose you are 30 pounds overweight. This is roughly the weight of 30 cans of beans. So if you don’t think that being 30 pounds overweight is worth worrying about, get hold of 30 cans of beans, divide them into two carrier-bags and carry them around for a few minutes. This is the extra weight you are carrying around on your body, every day of your life.
Ingredients: 12 ounces rump veal, cut in small cubes; 1 large chopped onion; 1 cup chicken broth; 1 cup canned pineapple pieces; ½ cup pineapple juice; 1 cup sliced mushrooms. Method: Fry veal in pan using fat-free cooking spray, until brown all over. Remove from pan. Add onion and cook in a tbsp of broth for 5 mins. Add remaining broth and return veal to pan. Cover and simmer for about 30 mins. Add pineapple, juice and mushrooms, and simmer for another 10 mins.
VEAL STRIPS WITH RED PEPPER & MUSTARD
Ingredients: 12 ounces veal fillet cut in strips; 1 red pepper cut in strips; 2 tbsp mustard; 1 tbsp chopped parsley. Method: Spray pan with fat-free cooking spray. Add veal and peppers and cook, stirring constantly, for 4 mins. Remove. Add mustard to pan with ¼ cup water; Bring to boil and cook for 1 min. Remove pan from heat and stir in parsley. Return veal and pepper to pan and coat in mustard mixture.
VEAL WITH LIME JUICE & GREEN BEANS
Ingredients: 12 ounces veal fillet cut into 4 pieces; 2 tbsp chicken broth; 2 tbsp lime juice; 1 x 14oz can chopped tomatoes; 1 chopped onion; 3 sliced stalks celery; 1 cup sliced mushrooms; 8oz frozen green beans. Method: In a non-stick skillet, cook onion and celery in the broth for 5 mins. Add tomatoes and simmer for 20 mins. Add mushrooms and green beans and cook for a further 5 mins. Meanwhile, coat veal with lime juice and broil for 5 mins on each side. Serve with the tomato sauce.
Ingredients: 1pound lean fillet of veal, trimmed and rolled; 2 tsp black pepper; 2 tsp mixed herbs; 2 cloves sliced garlic. Method: Mix together pepper and herbs and rub over meat. Make slits in meat and insert sliced garlic. Place meat on roasting rack and roast in oven preheated to 325 degrees for 50 mins.
SWEET ‘N’ SOUR VEAL
Ingredients: 12 ounces veal cut into thin strips; 1 chopped red pepper; 1 cup cut green beans; 10oz can sweetcorn; 8oz can pineapple pieces; 1 thinly sliced onion; 1 jar non-fat Sweet ‘n’ Sour Sauce. Method: Spray skillet with fat-free spray. Add veal, stir-fry for 5 mins. Add vegetables & sauce & cook for 6 mins.
QUICKTIP No 17 – IF FACED WITH A CHOICE, CHOOSE TO BE POSITIVE
When it comes to enjoying life, having the right attitude can make all the difference. If you have a positive attitude you’ll find things easy, whereas if you have a negative attitude, you’ll find things more difficult. For example, suppose that two computer salesmen, Mr. Negative and Mr. Positive travel to the same African country to investigate the market for computers. Within less than 48 hours, they discover that no one uses one! Result? Mr. Negative sends a message to his Head Office: ‘No chance of doing business here: no one uses computers.’ However, Mr. Positive sees things differently. He reports: ‘Terrific business opportunity here: no one uses computers.’ See how important attitude is? Both men are faced with an identical situation, but their reactions are completely different. One is ready to give up; the other is just starting! No prizes for guessing which one is more successful. Now let’s take a look at two slimmers, Mrs. Negative and Mrs. Positive, both of whom want to lose 30 pounds. When Mrs. Negative starts dieting, all she thinks about is what she has to give up. Why? Because to her, dieting is all about denial, pain and suffering. By contrast, Mrs Positive has a completely different outlook. In her mind, dieting isn’t about giving up things, it’s about gaining things. So instead of getting suicidal about giving up cakes and cookies, she looks forward to gaining a lovely slim figure and buying lots of new clothes. She looks forward to regaining her confidence and being able to go out and have fun without worrying about her size and shape. No prizes for guessing which one succeeds.
EASY MEAT SAUCE FOR SPAGHETTI BOLOGNAISE
Ingredients: 12 ounces very lean ground beef; 1 x 14oz can Italian tomatoes; 2 tbsp tomato paste; 2 tbsp tomato juice; ½ tsp sugar; ½ tsp dried oregano; ½ cup finely chopped onion, 1 tbsp lemon juice. Method: Using a blender or processor, combine canned tomatoes with their juice, tomato paste, tomato juice, sugar, oregano, lemon juice and process until smooth. In a non-stick skillet, using a little fat-free cooking spray, cook ground beef and onion for 10 mins. Add tomato mixture. Bring to boil, reduce heat & simmer for 10 mins. Serve with 10oz spaghetti.
SIMPLE PASTA SAUCE
Ingredients: 1 x 14oz can chopped tomatoes; 1 tbsp olive oil; 3 cloves minced garlic; 1 tsp sugar. Method: Heat oil in non-stick skillet and cook garlic for 2 mins. Add tomatoes & sugar and cook gently for 15 mins. Cook 10oz pasta according to directions on package and serve coated with sauce.
SIMPLE PASTA SAUCE WITH BACON
Ingredients: 4 slices lean bacon with fat removed and diced; 4 cloves minced garlic; 1 tbsp olive oil; 1 9oz can chopped tomatoes; juice of 2 lemons. Method: Heat oil in non-stick skillet and cook garlic for 2 mins. Add bacon and cook for 2 mins. Add tomatoes and lemon juice and continue cooking for 10 mins. Cook 10oz pasta according to directions of package and serve coated with sauce.
SIMPLE PASTA WITH RED PEPPERS
Ingredients: 2 large red peppers, de-seeded and thinly sliced; 3 cloves minced garlic; 1 tbsp olive oil, 1 tbsp water; 1 tbsp hot chili sauce. Method: Heat oil in non-stick skillet and cook garlic for 2 mins. Add peppers, water & chili sauce and continue cooking for 10 mins. Cook 10oz pasta according to directions on package and serve coated with sauce.
PASTA WITH SHRIMP & TOMATO
Ingredients: 2 cloves minced garlic; 1 x 14oz can chopped tomatoes; 2 tbsp chopped parsley; ½lb uncooked shrimp (fresh or frozen). Method: Put tomatoes in pan and simmer for 10 mins. Add parsley, salt and pepper. Defrost shrimp if frozen. Rinse shrimp under cold tap & cut in half; then add to pan and cook for 5 mins. Meanwhile cook 10oz pasta shells as directed on pack. Drain and serve with shrimp & tomato sauce.
ANNE’S EASY PIZZA
Ingredients: 4 ready-made individual pizza bases; 8oz can chopped tomatoes; 2 tbsp tomato paste; 8oz can red kidney beans, drained; 4oz can sweetcorn; 4oz can pineapple pieces; 1 tsp hot chili sauce. Method: Place pizza bases on a baking tray. Mix together all the ingredients and spread a quarter of the mixture over each base. Top with cheese and bake in oven preheated to 400 degrees for about 20 mins.
PENNE WITH SUN-DRIED TOMATO
Ingredients: 2 large chopped fresh tomatoes; 6 sun-dried chopped tomatoes; 3 cloves minced garlic; 1 tbsp olive oil; ½ tsp black pepper; 1 cup chopped cilantro. Method: Mix together tomatoes, sun-dried tomato, garlic, olive oil, salt and pepper. (Then ideally allow to stand at room temperature for 20-30 mins.) Cook 10oz penne as directed on packet and drain. While still hot, coat with tomato mixture and sprinkle with cilantro. Serve immediately.
QUICKTIP No 18 – LEARN FROM ANNE’S SUCCESSFUL SLIMMERS!
Over the past 19 years, I’ve helped thousands of people to lose weight. How did they manage it?
Here are the reasons they gave for their success. (NB. Each gave several reasons.)
92% said they avoided going hungry
90% said they had patience and took a longer term view of their diet
80% said they found a strong incentive to lose weight
70% said they planned ahead and didn’t run out of good food
65% said they trained themselves not to be distracted by bad weeks
50% said they learned from their previous dieting mistakes
MACARONI WITH TUNA
Ingredients: 10oz macaroni; 1 x 14oz can reduced-fat Cream of Mushroom soup; ½ cup fat-free milk; 1 x 4oz can water-packed tuna; 1 x 4oz can sweetcorn drained, 1 tbsp freshly grated Parmesan cheese. Method: Cook macaroni according to directions on pack. Drain and set aside. Meanwhile in a saucepan, heat soup (gradually stirring in milk) and cook until mixture is smooth and bubbly. Gently stir in tuna, sweetcorn and the cooked macaroni. Transfer to oven-proof casserole. Bake at 375 degrees for 15 mins. Remove from oven, sprinkle with cheese and continue to bake for 5 mins. Serve immediately.
Ingredients: 10oz penne pasta; 1 tsp olive oil; 6 chopped black olives; 6 chopped sun-dried tomatoes ; 1 tbsp fat-free natural yogurt; 14oz can artichoke hearts, halved; 1 thinly sliced zucchini; 1 x 4oz can chopped tomatoes. Method: Cook pasta and drain. Return pasta to pan and add olive oil, sun-dried tomatoes, olives and yogurt. Gently mix in artichokes, zucchini & canned tomatoes. Serve immediately.
Ingredients: 1pound scallops (fresh or frozen); 1 tsp olive oil; 1 tsp black pepper; 1 tsp garlic powder; 2 tbsp fat-free natural yogurt; juice of 2 lemons. Method: Heat oil in non-stick pan and cook garlic for 2 mins. Add scallops and cook on both sides for 2 mins. Add lemon juice and pepper and cook for 3 mins. Remove from heat and stir in yogurt just before serving.
GRILLED TUNA WITH BEANS
Ingredients: 12oz fresh or frozen tuna; 2 cloves minced garlic; 1 x 14oz can chopped tomatoes; 1 14oz can white beans drained and rinsed; 2 tsp lemon juice; ½ tsp pepper. Method: If fish is frozen, thaw. Cut fish into 4 equal pieces and broil for 6-8 mins on each side. Meanwhile, spray skillet with fat-free cooking spray. Cook garlic for 1 min. Add tomatoes, lemon juice, and pepper. Bring to boil, reduce heat & simmer uncovered for 5 mins. Add beans & cook for 2 mins. Serve fish topped with beans & tomato mixture.
SHRIMP WITH PEPPERS
Ingredients: 1pound fresh/ frozen shrimp, peeled and de-veined; 2 cups chopped mixed green, red and yellow peppers; 1 cup chopped onion; 2 tsp cornstarch; 2 tbsp chicken broth; 2 tbsp lemon juice; 1 tsp dried basil. Method: Thaw shrimp if frozen. In large skillet, cook peppers and onion in small amount of boiling water for 3 mins. Drain. Toss shrimp in cornstarch. Stir shrimp, broth, lemon juice, and basil into mixed peppers and cook over medium heat for 5-6 mins until shrimp turns pink. Serve with lemon slices.
Ingredients: 1pound frozen prepared shrimp; 1½ cups long-grain brown rice; 4 large chopped tomatoes; 1 red and 1 green pepper chopped; 2 cups frozen peas; 1 x 10oz can artichoke hearts drained and halved; 1 tbsp olive oil; 2 cups sliced mushrooms, 1½ cups fish broth. Method: Heat oil in non-stick skillet and cook garlic and onion together for few mins. Add rice, fish broth, salt, pepper. Bring to boil, stirring all the time. Reduce heat and simmer, covered until rice is almost cooked, about 30 mins. Add the defrosted shrimp, peppers and peas and cook for another 5 mins. Add artichoke hearts and heat for 3-4 mins.
QUICKTIP No 19 – HOW TO OVERCOME IMPATIENCE
Are you the world’s most impatient slimmer? If so, here’s something to think about. I want you to imagine that you have dieted for 6 months and that you now have the sort of lovely slim figure you’ve always wanted. If someone asked you:
‘Was it worth all the effort of being patient and eating sensibly, for six whole months, just to be slim?’ How would you reply? Would you say: No, it wasn’t worth it. In fact, if I could go back to where I was six months ago, I wouldn’t bother dieting: I’d rather eat fast-food and stay fat. Or, Sticking to my diet was the best thing I ever did. Get the message?
PINK SALMON & LEMON FISHCAKES
Ingredients: 4 large potatoes, cooked and mashed; 10oz can salmon; 1 finely chopped onion; 9oz can sweetcorn; 1 egg, beaten; 4 tbsp breadcrumbs. Method: Put salmon in a bowl and break into pieces with a fork. Add the onion, sweetcorn, mashed potato, salt and pepper and mix well. Shape into 8 cakes, dip in egg and breadcrumbs and bake in oven preheated to 375 degrees, for 25 mins.
CRISPY TOPPED FISH-BAKE
Ingredients: 4 x 5oz fillets of cod (or any white fish); 14oz can chopped tomatoes; 1 cup sliced mushrooms; 1 tsp mixed herbs; 4 tbsp breadcrumbs. Method: Put fish in ovenproof dish. Mix together tomatoes, mushrooms and herbs. Spread mixture over fish. Cover with foil and bake in oven preheated to 350 degrees for 20 mins. Remove from oven, sprinkle breadcrumbs over. Return to oven and continue to cook, uncovered for 10 mins.
WHITE FISH WITH RED PEPPER SAUCE
Ingredients: 1pound fresh or frozen fillets white fish; 3 red peppers chopped; 2 cloves minced garlic, 1 tsp dried basil, 2 tbsp tomato paste; 1 tbsp lemon juice; 1 lemon cut in slices. Method: Spray skillet with fat-free cooking spray. Add peppers and garlic and cook for 15 mins. Put peppers and garlic in blender and process until smooth. Add ½ cup water, tomato paste and lemon juice. Process again until smooth. Heat in pan over medium heat. Meanwhile, put ½ cup water and sliced lemon in a saucepan, and bring to boil. Add fish. Cook until it flakes easily – about 5-6 mins. Serve fish with sauce poured over.
BAKED SALMON FILLETS
Ingredients: 4 x 3oz salmon fillets; 1 tsp black pepper; juice of 1 lemon; 1 thinly sliced onion; 1 cup thinly sliced mushrooms; 1 thinly sliced green pepper. Method: Place each fillet on a square of foil large enough to wrap over. Mix together the onion, mushrooms, green pepper and top each fillet with a quarter of the mixture. Sprinkle with black pepper and lemon juice. Wrap foil over and seal. Bake in oven preheated to 375 degrees for 25 mins.
SALMON FILLETS WITH FENNEL & TOMATO
Ingredients: 4 x 3oz salmon fillets; 2 cloves minced garlic; 1 cup chopped onion; 1 chopped pepper; 1 sliced fennel bulb; 2 tbsp fish stock; 2 tbsp lemon juice; 1 x 14oz can chopped tomatoes. Method: Put garlic, onion, pepper and fennel in pan with fish broth and cook over low heat for 10 mins. Add tomatoes and lemon juice and cook for 20 mins. Meanwhile, broil salmon fillets for about 5 mins on each side. Serve covered with sauce.
TUNA STEAKS WITH LIME
Ingredients: 4 x 3oz tuna steaks; 1 clove minced garlic; 2 tsp olive oil; 1 tsp cumin; 1 tsp black pepper; 3 tbsp lime juice. Method: Remove skin from tuna and pat dry. Mix together garlic, olive oil, cumin, and pepper. Use to coat both sides of each tuna steak. Cook steaks in hot non-stick skillet, to your taste. Sprinkle with lime juice and wedges of lime.
HOT ‘N SPICY COD
Ingredients: 4 x 6oz skinned cod fillets; 1 clove minced garlic; 2 tsp curry powder; 1 finely chopped fresh green chilli pepper; small carton fat-free natural yogurt; 1 tbsp tomato paste; 1 tbsp lime juice. Method: Mix together garlic, curry powder, chilli, yogurt, tomato paste, and lime juice. Coat cod fillets with mixture then bake in pre-heated oven at 375º F, for 15-20 mins. Serve with salsa sauce.
Ingredients: 14oz can chopped tomatoes; 1 sliced zucchini; 1 cup broccoli florets; 1 cup sliced mushrooms; 1 green and 1 red pepper, sliced; 1 jar lowest-fat curry sauce. Method: Mix all ingredients together in casserole dish. Cover and cook in oven preheated to 375 degrees for about 30 mins.
Ingredients: 2 red peppers, 2 green peppers, de-seeded and halved lengthways; 1 finely chopped onion; 1 cup sliced mushrooms; 9oz can sweetcorn; 14oz can red kidney beans; 2 cups cooked rice; 1 cup vegetable broth; 2 tbsp Parmesan cheese. Method: Cook onion and mushrooms in broth for 10 mins. Add rice, sweetcorn and kidney beans and cook for 10 mins. Divide mixture between the halved peppers & bake in oven preheated to 325 degrees for 45 mins. Sprinkle with cheese & bake for 10 mins.
Ingredients: 1 large carrot cut in thin slices; 1 cup mushrooms; 1 red and 1 green pepper cut in strips; 1 cup broccoli florets; 1 cup frozen peas; 2 cups bean sprouts, 1 tsp olive oil; juice of 1 lemon; 2 cloves minced garlic; 2 tbsp soy sauce. Method: Heat oil in skillet and cook garlic for 2 mins. Add carrots, cook for 2 mins, then add all other ingredients, except the bean sprouts. Cook for 4 mins. Add bean sprouts and cook for 1-2 mins.
Ingredients: 1 x 14oz can refried beans; ½ cup finely grated Parmesan cheese; 2 tbsp taco sauce; 1 cup chopped onion; 2 chopped fresh tomatoes; 1 sliced green pepper; 4 plain tortillas. [Serve with: taco sauce, fat-free natural yogurt, shredded lettuce.] Method: Mix together beans and taco sauce and spread over tortillas. Mix together the onion, tomatoes and pepper and sprinkle over bean mixture. Fold over tortillas and place in non-stick baking dish. Sprinkle cheese over and bake in hot oven, 400 degrees for 12 mins. Serve with taco sauce, yogurt and lettuce.
Ingredients: 2 cups vegetable broth; 1 cup rice; 2 cloves chopped garlic; 1 cup sliced mushrooms; 1 diced onion; 1 diced green pepper; 1 diced red pepper; 2 tsp olive oil; 3 stalks chopped celery. Method: Heat olive oil in large pan and cook garlic, onion, peppers & celery for 5 mins. Stir rice into vegetables and cook, stirring continuously for 5 mins. Add broth and mushrooms and allow to simmer. Cook gently for 20 mins or until all the liquid has been absorbed. Add extra broth during cooking if necessary.
Ingredients: 2 finely chopped onions, 2 chopped cloves garlic; 1 green and 1 red sliced pepper; 1 medium eggplant diced; 2 sliced zucchini; 14oz can chopped tomatoes; 2 tbsp tomato paste; 4 large peeled boiled potatoes cut into cubes; 2 heaped tbsp of low-fat finely grated cheddar cheese. Method: Place onion, garlic, peppers, tomatoes & tomato paste in a large pan with 2 cups water. Bring to boil. Reduce heat, cover and simmer for 10 mins. Stir in eggplant, zucchini and cook uncovered for further 10 mins. Transfer everything to heat proof dish and top with the cooked potato cubes. Sprinkle with cheese and place under medium hot broiler for 5 mins.
BAKED POTATO WITH CHILI CABBAGE
Ingredients: ½ small thinly sliced red cabbage (with core removed); 1 large grated carrot; 2 diced apples (ideally red-skinned) tossed in lemon juice; 1 finely grated red onion; 3oz reduced-fat cheddar cheese; 4 large baking potatoes. [To make dressing: combine 3 tbsp very-low-fat mayonnaise; 3 tbsp fat-free yogurt, 1 clove minced garlic; 1 tsp chili powder.] Method: Bake potatoes in oven, as normal. Mix together cabbage, carrot, apple, onion – then add cheese and mix well. Toss dressing over cabbage-mixture and mix thoroughly. Cover and leave to chill. Serve with the baked potatoes.
QUICKTIP No 20 – COUNTING CALORIES IS NOT ENOUGH
Counting calories is not enough. Why not? Because calorie-counting only helps us to lose weight – it doesn’t help us to stay healthy. You can count all the calories you like, but it won’t ensure you eat a balanced diet or develop long term healthy eating habits. That’s why the Anne Collins Diet talks about fat, instead of calories, and includes so much information about food, cooking & shopping. It’s designed to help you to lose weight and stay healthy.