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super healthy food to help you lose weight

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MessagePosté le: Ven 8 Avr - 02:12 (2011)    Sujet du message: super healthy food to help you lose weight Répondre en citant

super healthy food to help you lose weight
Three months into the new year exercise routines should be going strong. By now most people have made many nutritional changes, but here are a few foods to consider adding to your menu if you haven't already.
Eating lots of protein, but tired of chicken? Salmon is high in omega-3's, which help maintain heart health. Wild salmon is also lower in mercury than farm-raised salmon. Eggs boost your breakfast protein, but they make a good snack too. Even with yolks, eggs have just 70 to 80 calories, but a new study shows eggs contain 14 percent less cholesterol than they did a decade ago.
A large egg contains about 30 milligrams less cholesterol when compared to eggs tested 10 years ago - standing at 185 milligrams of cholesterol, down from 215 milligrams, according to the U.S.Department of Agriculture 'Agricultural Research Service'.
Leafy greens like kale have optimum nutrition and lower the risk of cancer. Kale is full of iron and vitamin K, the ladder of which may prevent osteoporosis, diabetes and arthritis. But beware if you have high blood pressure, eat kale in moderation. Ask your doctor if you have any questions regarding your health. (Check out the recipe for Kale Fruit Salad on FoodConsumer)
We need pro-biotics to protect our healthy digestive bacteria. Yogurts (the less sugar the better) containing live active cultures, pack a strong punch of much needed calcium, potassium and vitamin B. Greek yogurt is extremely high in protein. You can even add extra powdered whey protein, ground flax seed, or coconut manna (like a peanut butter paste). And of course, you can add fruit.
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Pound for pound I've read kiwi packs the most punch for vitamin rich fruits. Also worth picking up, blueberries. Blueberries are high in antioxidants and double as an anti-inflammatory. You need just half a cup a day. Good
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Pomegranate is potent in antioxidants, including tannins and anthocyanins and may help blood flow and reduce levels of bad cholesterol - even prevent cancer. Acai and gogi berries are two more vitamin packed fruits you should consider trying. They commonly are found dried, or in juice form.
The 241st National Meeting & Exposition of the American Chemical Society (ACS) recently said walnuts have a combination of higher quality antioxidants than any other nut. Until now scientists had not compared both the amount and quality of antioxidants found in walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans.
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“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”
Vinson also found the potency of antioxidants present in walnuts was highest among the nuts - 2 to15 times as potent as vitamin E. Vitamin E is well known for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease. You need just 7 walnuts a day. Also in the mix, almonds. Almonds help reduce bad cholesterol, they may help you lose weight according to a study published in the International Journal of Obesity. Another study by Harvard's School of Public Health says almonds could reduce the risk of a heart attack by 25 percent if eaten at least twice a week. Beans are high in fiber and do a good job making you feel full. Black beans contain calcium, iron and folic acid.
Speaking of fiber, apples are a great source. Fiber may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. Apples also contain the bone-healthy mineral boron.
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Whole grains, like steel cut oats, may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. A new report from the American Heart Association says eating whole grain breakfast cereal significantly reduced the occurrence of high blood pressure.
The Nutrition, Physical Activity and Metabolism Conference 2011and the 51st Cardiovascular Disease Epidemiology and Prevention Annual Conference recently did a study and divided men into four groups: no cereal eaten; one serving a week or less; two to six servings a week; and seven or more servings a week. When researchers adjusted the data for age only, using no cereal eaten as the baseline, men who ate cereal once or less a week had an 8 percent lower risk. Those who consumed cereal two to six times had a 16 percent lower risk.
Those who ate cereal seven or more times a week had a 25 percent lower high blood pressure risk than the no-cereal group. Also presented at the conference today, new evidence that shows long-term a high-fiber diet can lead to a low lifetime risk for cardiovascular disease.
Tomatoes contain the antioxidant lycopene, which may help protect your skin from the damaging affects of the sun and prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth.
If you are interested in a starch, sweet potatoes have five times the recommended amount of beta carotene, which may also prevent sun damage to your skin. It may also boost your immune system.
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My mom has been sprinkling wheat germ on our food since we were kids. Wheat germ contains magnesium, which is important for healthy bones and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc.
Looking to spice things up in the kitchen? The hotter the better. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time. Chilies are packed with vitamin C and may help reduce pain. Red peppers may also help you lose weight.
And to wash it all down, red wine in moderation - known for the heart-smart resveratrol. It also comes in extract/supplement form.
Always consult your licensed physician before making or starting a diet or exercise plan, and always be aware of potential food allergies.

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MessagePosté le: Ven 8 Avr - 02:12 (2011)    Sujet du message: Publicité

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