The 10 Healthiest Foods on the Planet

Healthy Food 1: Lemons

Why They’re Healthy:

— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80 percent.

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Healthy Food #2: Broccoli

Why It’s Healthy:

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

— The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

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Healthy Food #3: Dark Chocolate

Why It’s Healthy:

— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

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Healthy Food #4: Potatoes

Why They’re Healthy:

— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.

— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

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Healthy Food #5: Salmon

Why It’s Healthy:

— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

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Healthy Food #6: Walnuts

Why They’re Healthy:

— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

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Healthy Food #7: Avocados

Why They’re Healthy:

— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

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Healthy Food #8: Garlic

Why It’s Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

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Healthy Food #9: Spinach

Why It’s Healthy:

— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

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Healthy Food #10: Beans

Why They’re Healthy:

— Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

— That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

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WORKOUT TIPS-LEARN HOW TO TRAIN PROPERLY!

Upon entering any gym you may find that at least a fraction, if not the majority, of it’s inhabitants are unable to workout properly. The issue of exercising incorrectly, if done over a long period of time especially, could result in critical injury. But even while there is so much information available on the subject of exercising correctly, some people still don’t accept any change. Are you training the wrong way, too? Utilize these workout tips while learning what improper training is, and what proper training is.

Learning How to Workout

Some people simply don’t understand how important proper form is when executing an exercise. If you are only able to use five pounds with perfect form, don’t upgrade to 30lbs in hopes of not looking physically weak. Although sacrificing form for increased weight can be turned into a weight lifting technique, you must learn how to execute the technique properly in order to really benefit.

Of course there is not a “perfect form” that can be applied when performing every exercise. In reality, each exercise has a different starting position, follow through, and stopping position. While it is impossible to apply to every exercise, there are a few workout tips worth knowing in order to figure out if you’re working out the wrong way.

Workout Tips

  • Am I swinging back and forth excessively? You shouldn’t be.
  • Am I feeling the contraction (burn) in my targeted muscle group(s)? You should be.
  • Does any part of my body hurt that I’m not working? None should.
  • Is my back straight? Generally, it should be.

Don’t Hold Your Breath (Literally)

This may be the most important tip of all the workout tips to know as a beginner, as not knowing this information could lead to serious problems. In fact, breathing incorrectly could be deadly. In order for your brain to function properly, you need sufficient oxygen intake.. This requirement for oxygen is heightened when exercising, as your body is working extremely hard to expend energy. To breath properly and avoid this mistake, the important overall goal is to make sure you’re taking in air. While weight lifting, inhale while letting the weight down, and exhale as you lift it. For a cardiovascular workout, breath naturally and as fully as possible. Don’t make this deadly mistake.

How Long to Workout

There is a general misconception that if you train for hours at a time, you know how to train. Some people insist on exercising for hours when results could be achieved by working out for under one hour. Decades ago, serious bodybuilders and weight lifters would train for at least 3 hours a day – sometimes twice a day. Since then, there has been a breakthrough in exercise science and there is now compelling information that shows working out for less time could equal more gains. Research also shows that it only takes 15 minutes of exercise daily to increase your lifespan by 3 years.

Mind over Madness

Before you walk into the gym and load up 450 lbs on the bar, think about whether or not you can do it with proper form. Chances are that you can’t, so lower the weight and do it the correct way. While these workout tips will be of great help, don’t forget to learn proper nutrition strategies and optimize food intake for optimum health

Weight Loss Tips

1.Drink plenty of water.

First how to lose weight fast tip is tht our body needs a lot of water so give in to water.Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter.This itself will discourage anyy tendency too gorge.The best thing about water is that it has no calories at all.unnamed

2.Start your day with a glass of water.

As soon as you wake up,gulp down a glass of cool water.It is a wonderful way to start your day you only need a lesser quantity of your breakfast drink after that.A glass of water lets out all your digestive juices and sort of lubricates the insides of your body.You may have your morning cup of tea but have it after a glass of water.

3.Drink a glass of water before you start the meal.

Water naturally needs some space so that you feel fuller without actually having to stuff yourself.index

4.Have another glass of water while you are having the meal.

Again this is another great how to lose weight fast super tip and a way of making yourself full,another great weight loss tips,so that you can actually rise from the table eating less but feel full just the same time.Instead of drinking it  one gulp,take sips after each morsel.It will help the food to settle faster so that you can get the feeling that you are never hungry.Water is such a remarkable thing,but seldom do we give it the credit  that it deserves.Did  you know that over 66% of your  body weight is nothing else but water.Its amazing.Water also plays a vital role in weight control,which is why I donated so much space to it above.

5.Stay away from sweetened bottle drinks, especiaslly sodas.

All those colas and fizzy drinks are sweetened with sugar and sugar which means calories.the more you can cut out on these sweetened bottle drinks.the better for you.So if you must drink sodas, then sticj to diet sodas.soda-drinks

6.Include in your diet things that contain more water like tomatoes and watermelons.

These things contain 90% to 95%  water so that there is nothing that you have to lose by feasting on them.They fill you up without adding to the pounds.food

7.Eat fresh fruits instead of drinking fruit juice

Juice is often sweetened but fresh fruits have natural sugars.When you eat fruit, you are taking  in a lot of fiber,which is needed by th ebody, and fruits of course are an ezcellent source of vitamins.Juicng-of-Fruits

8.If you have a craving for fruit juice then go for fresh fruit juice.

Instead of these that contain artificial flavors and colors or even better try making your own fruit juice taking care not to sweeten it with too many calories.Fresh vegetable juices on wooden table, on green background