5 Foods To Eat For The Healthiest Body

Find out some of the healthiest foods to eat for heart health, weight loss and healthier skin. Choosing the right foods help your health in two ways. A diet packed with fiber-rich fruits and vegetables, lean proteins and healthy fats helps you feel fuller on fewer calories, which is key in keeping your weight in check. Plus, antioxidants and other beneficial compounds in food offer unique health boons. Keep your body looking its best - inside and out - with these five foods.

1. Green Beans

Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss without dieting suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.

2. Salmon
The omega-3 fatty acids in oily fish such as salmon and tuna can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

3. Brocolli 
1/2 cup of cooked broccoli has just 23 calories and 4.3 mg of carbs. It also contains 2.4 g of fiber, 49 mg of vitamin C, 89 mg of calcium and 0.9 mg of iron. Drugs.com adds that broccoli contains other healthy vitamins, including folic acid, riboflavin, thiamin and niacin. One serving also offers you healthy levels of magnesium, selenium, potassium, beta-carotene and zinc. Active compounds in broccoli include several flavonoids and glucosinolates, the substances that give this vegetable its characteristic flavor.

                

4. Watermelon

Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent),

salad greens (90 percent) and strawberries (91 percent).

5. Tomatoes
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition links consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.



   

Top 10 Fat Fighting Super Foods

1. Flax Seed – I add ground flax seed to a high-fiber cereal every morning. It contains fatty acids, omega 3 and omega 6, that actually help fight fat.

2. Oatmeal – Steel cut oats are best. The longer it takes to cook the oats the better. Oatmeal provides a lot of fiber and minerals. In studies, consuming oatmeal daily can normalize cholesterol. Avoid the instant and sweetened varieties. They contain sugar and are lower in fiber.

3. Spinach – One cup of cooked spinach has only 42 calories. Packed with vitamin C, beta-carotene and lutein, spinach helps reduce the risk of heart disease. I love mine wilted and topped with balsamic vinegar.

4. Pinto Beans – A half-cup of canned pinto beans has 105 calories, 1 gram of fat, 6 grams of fiber and plenty of folate, which protects your body from heart disease. I use pinto beans, along with black beans, stewed tomatoes and spices like cumin and chili powder to make a delicious vegetarian chili.

5. Garlic – Garlic lowers “bad” cholesterol and is a natural antibiotic/anti-viral. But whether you have a cold or not, I recommend eating it. Chop off the top of a clove of garlic, drizzle with olive oil, and roast it in the oven for a sweet spread to top whole grain crackers. Roast it until it feels soft.

6. Onions – Onions contain a powerful plant anti-oxidant, quercetin, that protects your body from cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Eating them chopped, and raw, is best because this releases the quercetin. When I’m not in the mood for raw onions I sauté them in olive oil to top veggie dishes.

7. Cayenne- Cayenne proved in studies to contain an ingredient that boosts your metabolism. I always add it to my vegetarian chili. If you can’t handle the heat it is available in pill form.

8. Salmon – Salmon and other cold water fish are a great source of lean protein. They also contain essential fatty acids. I broil salmon and add a squeeze of lemon and a spice mixture that is low in salt, like Mrs. Dash.

9. Sweet Potatoes – Sweet Potatoes are great for when you are craving something starchy, but don’t want to splurge. They are actually very low on the glycemic index scale and are packed with nutrients. I make sweet potato “fries” by cutting them into wedges, coating them in olive oil and spices and baking them until slightly crisp, usually around 35-45 minutes.

10. Be Positive And Happy No Matter What!!!

Lose Weight Today!

Getting a great workout goes beyond the number of reps you do or the miles you log on the treadmill (though that does help too). In all the running road races I've trained for—from 5Ks to marathons—I know that what I put into my body before and after a race or a training run can either help or hinder my performance.

Regardless of what type of exercise suits your fancy, here are some tips on what to eat before, during and after a workout, as previously reported on inEatingWell Magazine.

Pre-workout: 
A low-glycemic-index meal: If you're the type of person who can't work out on an empty stomach, you may want to try this to boost your fat burn: eat a meal made with "slow-release" carbohydrates (think: oatmeal, bran cereal, a whole-wheat bagel or toast) three hours before you work out. In a study published in theJournal of Nutrition, researchers assessed the rate of fat burn among eight healthy women after they ate two breakfasts: muesli with milk, peaches, yogurt and apple juice on one day; cornflakes with skim milk, white bread with margarine and jam and an energy drink on another day. Both meals contained similar amounts of calories, but the first breakfast (muesli) was a low-glycemic-index (GI) meal, meaning it produced smaller spikes in blood sugar than the second breakfast, which was a high-GI meal. Generally, foods that contain protein, fat and/or fiber—and are digested more slowly—fall lower on the GI scale than those that consist mostly of carbohydrate (e.g., white bread). On the days when the women ate the low-GI breakfast, they burned nearly twice as much fat during a 60-minute walk as they did on the days when they ate the high-GI meal. Why? The muesli (low-GI) breakfast was more slowly digested so it didn't spike blood-glucose levels as high as the cornflake (high-GI) breakfast did. In turn, insulin levels didn't spike as high either—which probably explains why the muesli-eating women burned more fat, says Ian MacDonald, Ph.D., director of research at the University of Nottingham Medical School. Insulin plays a role in signaling your body to store fat. So, lower levels of insulin might help you to burn fat.

Water: Staying hydrated can help you perform better: in one study, people who were just slightly dehydrated were typically only able to run, for example, about 75 percent as hard as usual. Hydrate pre-exercise with 2 to 3 cups of water, 2 to 3 hours before exercising.

During your workout: 
Honey: To boost your energy during endurance activities, recent research suggests that carbohydrate blends (foods containing fructose and glucose) may be superior to straight glucose. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. (The darker the honey, the more disease-fighting compounds it contains.)

Flavored water. Drinking flavored water while you're working out might make it easier to stay hydrated. In one study, people given flavored water while exercising drank more than exercisers given plain water. Choose wisely though: some brands can deliver as much added sugars as soft drinks while others use artificial sweeteners to cut the calorie load.

Post-workout: 
Chocolate milk: If your workout lasts an hour or more, have a glass of chocolate (or plain) milk. The carbohydrates in it will help replenish the energy stored in your muscles (called glycogen stores) and aid in muscle recovery—more so than a carb-only drink. Don't like milk? Substitute with a post-workout snack of banana and peanut butter.

Tart cherry juice: Tart cherry juice delivers antioxidants that mop up the harmful free radicals produced when you exercise. And research shows that a daily dose of cherry juice may help ease inflammation that causes sore muscles. A 2010 study in the Journal of the International Society of Sports Nutrition found that runners who downed 24 ounces of tart cherry juice (about 480 calories) for seven days before a long-distance race, and again on race day, reported fewer aches afterward than runners who drank a placebo. Skip the juice right before or while you're exercising, though: fructose, the primary sugar in fruit, takes longer to digest than other sugars (like those in sports drinks), so drinking juice before or during exercise may cause stomach cramps.