So maybe the saying “you are what you eat” isn’t that far from the truth. Try adding these foods to your daily diet for a more energetic, happier and healthier you!
1- Walnuts
A handful a day may reduce the risk of sudden cardiac death for women, according to research from Harvard Medical School. Walnuts are fatty so eat them with carbohydrates like an apple or on a salad.
2-Salmon
Omega-3-rich fish can help reduce your chances of a heart attack and regular fish consumption can lower your chances for most cancers.
3- Pumpkin
Pumpkins are the only produce that contains the triple crown of beta-carotene, alpha-carotene, and lutein — substances known as carotenoids, which your body converts into vitamin A, and which protect you against heart disease, says New York City-based nutritionist Keri Glassman.
4-Yogurt
A serving of yogurt helps you get your daily requirement of calcium. The vitamin B-12 also boosts your energy levels.
Go for natural flavor and add your own berries to avoid the unhealthy sugar.
5-Raspberries
“Colorful berries are packed with immune-boosting antioxidants, and with raspberries, you also get big doses of vitamin C and pectin, which have been shown to lower cholesterol,” says Glassman
6- Kidney Beans
According to studies by the Department of Agriculture, small red kidney beans are packed with more antioxidant protection per serving than any other food,” says Murray. “Legume-rich diets can also lower cholesterol levels, improve blood-sugar control, and reduce the risk of many cancers.”
7- Broccoli
A phytochemical called indole-3-carbinol can lower cholesterol and triglyceride levels, say scientists from the University of Hawaii.
8- Oats
“Diets rich in whole grains have been shown to protect against chronic degenerative diseases, especially cancer.” Oats are also a good source of beta-glucan, adds Glassman, a fiber that lowers blood cholesterol and blood-sugar levels.
Your cravings can be a tell-a-tale sign of what nutrients you’re missing. Women’s Health decoded women’s most common cravings Here.
When You Crave Salty Food
Longing for salty chips is your body’s way of telling you that you may have a mineral deficiency.
Studies have shown that women who eat low-calcium diets want salty foods more than those who get enough of the bone builder, says Michael Tordoff, Ph. D.
When You Crave Chocolate
Chocolate releases serotonin-the feel good hormone, that can act as an antidepressant. Your chocolate craving is a sign your happy chemicals are low.
When You Crave Spicy Food
This could mean your body is having trouble cooling down and is craving a fiery taste to make you perspire.
Some research also suggests that people become addicted to the rush of spicy food—the spiked blood pressure, accelerated heart rate, and rapid breathing, says Tammy Lakatos Shames, R. D., a coauthor of The Secret to Skinny.
When You Crave Sweets
Lusting for sweets can mean that you’re looking to boost your mood (like with chocolate) or that you’re low on energy.
When You Crave Sweet + Salty
Your body needs glucose and sodium to function properly and not feel so tired.
We’re always told that mother knows best, and when it comes to eating our vegetables and getting enough sleep she was right.
But some of her other medical advice — such as waiting an hour after eating before swimming — just doesn’t hold water, according to the authors of two new books about health myths.
Here are some medical wive’s tales unveiled:
Sugar makes kids hyper. Parents insist this one is true, even though 12 studies have shown no effect between children’s behavior and the sugar in their foods.
You should wait an hour after eating before you go swimming. Scientists have labeled that advice “questionable” since 1961. Exercising after eating a big meal may make people feel uncomfortable, but it won’t cause life-threatening cramps.
You need to stay awake if you have a concussion. Most people with concussions will not fall into comas if they go to sleep. If a doctor says the concussion needs no treatment, there’s no reason not to sleep.
According to USAToday.com
Although you pass on dessert and avoid soft drinks you may be consuming a lot more sugar than you think!
“According to the USDA, Americans take in more than twice the maximum recommended limit of 40 grams of added sugar a day.”
Here are some things to remember so that you can avoid empty calories that cause weight gain, cavities and diabetes.
-Speak the language.
In addition to the usual suspects (granulated, brown, and raw sugars), keep an eye out for these red flags: maltose, dextrose (glucose), fructose, fruit juice concentrate, corn sweetener, corn syrup, high-fructose corn syrup, maple syrup, honey, malt syrup, and brown rice syrup.
-Get the skinny on fat-free
Fat free can mean that a higher amount of processed sugar was added to mask missing flavor
-Lay off the sauce
Most of the sauces you use to add flavor have more than half of their calories from added sugar.
-Know that “all-natural” doesn’t mean “sugar-free”
Check the ingredients even if the label sounds healthy.
Sugar may be sweeter than we think. Here, surprising truths you haven’t heard about sugar and your sweetener-of-choice.
#1: It Doesn’t Make You Fat
Sugar doesn’t go straight to your thighs, but it may make you eat more. Sugary foods tend to be high-calorie and cause a spike in blood sugar, followed by a sudden drop that can leave you feeling depleted and hungry.
#2: Not All Sugars Are Created Equal
Your body responds to various sugars in slightly different ways.
#3: It May Improve Your Workout
A pre-workout snack that contains dextrose, such as whole-grain toast with peanut butter and honey, might help you go farther or faster.
#4: It Wreaks Havoc on Your Skin
Eating a lot of sugary foods can trigger chronic, low-level inflammation throughout your body, which sends the aging process into overdrive.
#5: Shocking Sugar Fact: It Doesn’t Cause Diabetes
The exact trigger for diabetes isn’t well understood, but genetic and lifestyle factors — such as being overweight and sedentary — appear to play key roles.
#6: You Can Get Addicted to It
A recent study by New Zealand researchers suggests that sugary cereals and baked goods have qualities that are similar to those of addictive drugs.
#7: It Can Make You Catch a Cold
Eating too many sweets can suppress your white blood cells, meaning you’re more susceptible to infectious illnesses like colds and flu
#8: Artificial Sweeteners May Actually Cause Weight Gain
The theory: Because these sweeteners taste like sugar but aren’t the real thing, your body keeps craving it.
#9: Some Sugar Contains Antioxidants
Research in the Journal of the American Dietetic Association found that dark and blackstrap molasses contain the most antioxidants, followed by honey, brown sugar, and maple syrup
Read more from FitnessMagazine.com
Foods like meat and bagels are daily to many people’s diets, but they may also be sabotaging your diet!
Coffee is fine, unless you opt for milk, sugar and whipped cream. Salads are great, unless you add creamy dressings. Continue reading so that you can be aware of foods you should be wary of.
3-Brown Sugar is better than White Sugar
4-Brown Eggs are more nutritious than White Eggs
5-Avoid seafood to lower blood cholesterol
6-Avoid carbohydrate to lose weight
7-Avoid nuts as they are fattening
8- Eating for 2 is necessary during pregnancy
9-Skipping meals can help lose weight
As told by HealthCastle.com
This smooth, creamy treat can de-bloat your belly, boost your immunity, and more
You know yogurt is healthy and a great way to get calcium, and you may have even heard about probiotics, the “helpful” bacteria that boost your immune system. But you get to the dairy aisle and you’re dumbfounded. So much sugar, so many health promises! Some yogurts could be considered liquid candy bars; others sound medicinal enough to require a prescription. But understanding the nutritional ins and outs of this power food is worth the effort.
According to Cynthia Sass
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