If you want healthy fats then you got to get into the natural plant based fats from avocados and chia seeds and flax seeds. And even healthy fat from salmon,that's a healthy fat for you.
You do need this fat too for your skin.your knees and your hair.

Love your body

Condition yourself to create a positive self-image, express gratitude to your body every time you catch your reflection for the miraculous work it does daily to keep you alive.  Then commit to taking better care of it through attention to a healthy diet and exercise.
Love your body for how it is and develop your own regimen of activity and healthy eating.

Mango and lettuce salad with chicken /paneer /tofu : serve 6

Ingredients
2 tbsp lime juice
1 tbsp olive oil
1 tbsp Thai sweet chilly sauce
1 ripe mango, chopped
1/4rth cup freshly chopped mint
2 cup chopped lettuce leaves
3-4 clove crushed garlic
1 cup boiled and cubed chiken/ tofu/ paneer
Salt and pepper to taste

Preparation
Combine lime juice, oil, Thai sauce, garlic in a large bowl and stir it well.Add veggies, chopped mango and chicken/ paneer /tofu and mix it well.Leave  it for 10-20 mins and serve.

Did you ever thought that Overweight people may be undernourished, meaning there are moderate to severe deficiencies in multiple nutrients for lot of overweight people.
While this concept sounds backwards, it makes sense when you consider that they may be eating a lot of fast and processed foods, which are calorie and chemically laden, but nutrient poor.We become obese eating so many unhealthy foods. To correct undernourishment, add as many healthy vegetables, fruits, lean proteins, nuts, seeds, and nutrient dense foods as possible, and reduce dependence on the easy, high caloric "junk" foods.

Long-term exercise has been proven to increase brain power and even create new neurons in the brain. Go out and get a natural high off of your own brain chemistry through exercise!

Friendly neighbourhood superfoods

Move over quinoa and blueberries,check these delicious local options that are as good as their imported buddies.

Karonda:-not just a pretty berry,its a powerhouse of antioxidants.Its really healthy and controls blood pressure. ita a rich source of iron and vitamin C,its good for anaemic persons as well.Being and antifungal and antimicrobial,it is used to treat wounds and scurvy.

Are you getting tired of constant dieting?

Its ironic that constant dieting can make cortisol levels rise by as much as 18%.It can make you cranky.When your brain is deprived of glucose, self-control takes a backseat.To control this,give in to your cravings,a little.Do dieting for 6 six days and and cheat on one day what you are craving for but in control portion.