8 Foods You Should Eat Every Day

Discover the Unexpected Sources

When scientists first discovered the power of antioxidants to destroy cell-damaging free radicals, the hunt was on.

They knew these preventers of cancer and heart disease were in colorful fruits and vegetables and nuts, but researchers are now uncovering them in new, unexpected places. "The number and variety of these kamikaze substances we find in foods continue to grow," says Christine Gerbstadt, MD, RD, of the American Dietetic Association.
And that's a good thing, experts say, because upping your antioxidant intake from as many sources as possible is more beneficial than getting them from just a few highly publicized foods. "Don't just eat blueberries every day and think you're covered," says Joe Vinson, PhD, an analytical chemist at the University of Scranton who specializes in measuring antioxidant levels of foods. "When you eat a diverse diet, you get the entire spectrum of benefits they deliver." Check out 8 places your antioxidants are hiding.

1. Whole grain pasta

Whole grain versions of pasta (whole wheat should be listed as the first ingredient) have three times more antioxidants than enriched or refined varieties, found Vinson's study at the University of Scranton. His team compared the enriched or refined with the whole grain versions of three spaghetti brands.
"Many epidemiological studies show that the consumption of whole grains can reduce the risk of heart disease," he says. "We used to think this was because of the fiber sweeping out the cholesterol, but it's looking more like it's the polyphenols' positive effect on blood pressure and other markers of heart health that deserve the credit." The concentrations of antioxidants in whole grain flour used to make wheat pasta are comparable to those found in fruits and veggies.

2. Popcorn

Popcorn has 4 times more polyphenols—powerful cancer-fighting plant compounds—than the average amount found in fruits, says Vinson, who tested several whole grain foods to measure antioxidant levels. "When air-popped at home, it's a 100% whole grain food, so it's not a complete surprise that it's packed with polyphenols," he says. (Just make sure you're buying the good stuff, because most microwavable popcorn is a toxic rip-off.)

3. Eggs

Eggs aren't commonly considered a rich source of the antioxidant lutein (which protects your eyes from macular degeneration and cataracts) because they have low concentrations of it, relative to top sources such as spinach.
However, scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University discovered that the lutein in egg yolks is absorbed more effectively than that in spinach, possibly because the yolks' fat helps our bodies process the antioxidant much better. So even though one egg has only about 5% of the lutein found in just 1/4 cup of spinach, we absorb it three times more effectively, explains Elizabeth Johnson, PhD, coauthor of the Tufts study. "Spinach and other leafy greens are still the best sources, but whole eggs are another easy way to get more lutein," she says.

4. Beans

A 2004 study conducted by the USDA found that certain varieties of dried beans contain high levels of antioxidants, but Americans commonly eat more canned beans, observes scientist Mark Brick, PhD.
To find out if canned have as many antioxidants as dried, Brick and a team of researchers at Colorado State University measured the phenolic and flavonoid contents of several types of canned commercial beans for a 2009 study published in Crop Science. The scientists found that while all canned beans contain antioxidants, small red beans have the highest levels, followed closely by dark red kidney and black beans. In fact, darker canned beans have as much as three times more phytochemicals—plant compounds that wipe out free radicals to protect your cells and repair DNA damage—than white kidney and great Northern beans.
Remember to rinse canned beans first (they're packed in a high-sodium liquid), and to look for ones in BPA-free cans, such as Eden Organic.

5. Yogurt

Love yogurt? You'll love this stat: Just 1 cup of low-fat plain yogurt provides at least 25% of the daily value for riboflavin—the same that's in 1 cup of boiled spinach.
While not an antioxidant itself, riboflavin (a B vitamin) is critical in promoting antioxidant activity. Without it, the antioxidant glutathione—which is already in our cells—cannot destroy free radicals, which may lead to an increased risk of heart disease, cancer, and other chronic conditions. Because riboflavin is water soluble, it remains in the body only a few hours and must be replenished daily; yogurt does the trick.

6. Canola oil

Heart-healthy canola oil (which is less expensive and milder tasting than olive oil) is rich in the antioxidant alphatocopherol, according to Maret Traber, PhD, of the Linus Pauling Institute at Oregon State University. Just 1 tablespoon contains 16% of the DV.
Alphatocopherol is one of eight antioxidants in vitamin E, which scientists have found keeps the fats in "bad" LDL cholesterol from oxidizing and forming free radicals, potentially leading to cardiovascular diseases and other chronic conditions. Turns out, though, we aren't getting enough of this potent antioxidant. Close to one-third of women have low concentrations of alpha-tocopherol, say researchers who looked at data from a national nutrition survey conducted by the CDC.
Easy fix: Use canola oil when baking or anytime you need a neutral-tasting oil for sautéing.

7. Organic milk

Switch from regular milk to organic and you'll be rewarded with a stronger dose of antioxidants, including vitamin E and the carotenoids beta-carotene and lutein, says Gillian Butler, PhD, coauthor of a recent British study published in the Journal of the Science of Food and Agriculture.
Butler's findings show that the antioxidants in milk from cows raised on organic or grass-fed diets are about 40 to 50% more concentrated than the milk from conventionally raised cows. These cows eat more grass, and the pasture itself provides more antioxidants than grain feeding even if the feed is augmented with supplements.
If you're not a frequent milk drinker, look for cheese and butter from grass-fed cows; they also offer more antioxidants than conventional varieties, says Butler. (Not to mention grass-fed cows are treated a lot more humanely than these 8 Cruelest Foods You Eat.)

8. Natural sweeteners

The average American consumes 130 g of added refined sugars each day. If you cut excess sugar and use natural sweeteners like molasses, honey, brown sugar, and maple syrup instead of refined whenever possible, you can add the equivalent of antioxidants from an extra serving of nuts or berries to your daily diet.
That's according to researchers at Virginia Tech University who examined the antioxidant content of several natural sweeteners and found that molasses (particularly dark and blackstrap varieties) had the highest amounts. Their study, published in the Journal of the American Dietetic Association, showed that honey, brown sugar, and maple syrup also contained significant levels of antioxidants.
While the university study looked at commonly available commercial honeys (usually refined from clover nectar), earlier studies have measured antioxidants in a variety of honeys and found that darker types tend to have significantly higher polyphenol counts. For example, buckwheat has an antioxidant level 8 times higher than clover, which is also outranked by sunflower and tupelo honeys.
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Here are Some Nutritious Snacks for Watching SuperBowl?

There's something about watching football (especially when your team is losing) that makes you want to snack; maybe you like to nibble on something salty and crunchy, or something deliciously sweet.
Some people say you shouldn't eat while you watch TV. I don't think that snacking while watching the tube is a bad thing, just don't turn into a mindless munching zombie. That's how you wolf down too many calories.
The best football snacks are lower in calories, high in vitamins and minerals, and preferably, not too messy. Here are some favorites:

Raw Vegetables

Fresh raw veggies are good because you get a nice satisfying crunch and tons of nutrition. If you like a little extra flavor, serve them with a little veggie dip or salad dressing. Carrot sticks, celery, broccoli and cauliflower are all good choices, but try raw green beans or asparagus for a nice change.

Popcorn

Popcorn is good too, because it's high in fiber. Nix the extra butter. Try air-popped popcorn. If you like a little salt, use some butter or olive oil spray -- just enough so your salt sticks to the kernels. You can also buy low-fat microwave popcorn, or save yourself some money (and avoid ingredients you can't pronounce) and make your own microwave popcorn with a paper bag. One teaspoon of vegetable oil or a couple of teaspoons of butter is enough fat for one-half cup of kernels.

Nuts and Seeds

Nuts and seeds have such a tasty combination of crunch, flavor and salt. Raw nuts and recently-roasted nuts and seeds have healthy fats, which is good, but it's not a case of 'a little bit is good, so more is better.' Nuts and seeds are high in calories, so if you need to watch your weight, you'll also need to watch your portion size. Pour a small serving in a dish -- don't take the whole can of nuts.

Fresh Fruits

If you need your sweetness fix, grab an apple, pear, peach or nectarine. Or poor some berries into a bowl and add some almond milk and a few nuts. Fruits are good for you because they've got vitamins, minerals and fiber.

Better Chips

If you really love your chips, and you have the time, try making your own healthier versions. You make pita chips with a little olive oil, low-fat baked tortilla chips or try some non-fat microwave potato chips that don't suck. Serve with fresh salsa, homemade guacamole or hummus.

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8 Habits that are Messing with Your Metabolism

You exercise, and you try to eat right. But unfortunately you may still be slowing down your calorie burn—and your weight-loss efforts—without even realizing it. Lauren Slayton, M.S., R.D., author of The Little Book of Thin explains the little-known metabolism wreckers that are holding you back—and how you can burn more calories ASAP.

You Don't Drink Enough Water

"Your body needs fluids to perform all of the functions it needs to," says Slayton. And when it's not performing those functions as well, it's not burning as many calories. Something else to keep in mind: A lot of the calorie burn from drinking water comes from your body working to bring cold water to 98.6 degrees—so drinking hot water with lemon or hot tea all the time won't be as good at boosting your metabolism as cold water will.

You Aren't Taking Vitamin D Supplements

"When you're low in vitamin D, you lose weight slower and your levels of the hormone ghrelin, which makes you hungry, are higher," says Slayton. Since it can be difficult to get enough vitamin D from your diet, she recommends taking a supplement from November through March—when you won't be getting as much of the nutrient from sunlight—to help you drop pounds more easily.

You're a Cardio Queen/King

You know that exercise is crucial for keeping your metabolism fired up, but if you swear by running or indoor cycling—and only running or indoor cycling—you're not building the lean muscle that'll really give your metabolism a boost, says Slayton. Start incorporating strength training into your workouts to up your calorie burn even more.

You Have a Midnight Snack Habit

There's a lot of emphasis on how important it is to eat regularly so as not to slow your metabolism down, but there's also research that suggests going several hours without eating could be better for you, metabolically speaking. "What I usually suggest for clients is a period of 12 hours without food," says Slayton. "You're hurting your metabolism if you're having a midnight snack and a breakfast before your workout at 7 a.m."

You Cut Caffeine Out of Your Diet

Caffeine gets a bad rap, but it can actually give your calorie burn a slight boost, says Slayton. No one's suggesting you start pounding the stuff, but if you're already drinking green tea or coffee most days, keeping it a part of your routine could help your metabolism run at top speed.

You Skimp on Sleep

People who are sleep-deprived on a regular basis tend to weigh more than those who get a good night's rest most nights. Why? Research shows it can throw the hormones that control appetite out of whack, making you hungrier and causing you to eat more. Slayton recommends logging at least seven hours a night.

You're Constantly Stressed

It's not just unpleasant to be anxiety-ridden—it's also bad for your metabolism: "Cortisol's a big stress hormone, and when that's activated, your body's more likely to be in fat-storage mode," says Slayton. On edge lately?

You're Consuming Too Many Pesticides—and Eating Off of Plastic

"If you really feel like you're doing everything right and not seeing progress, it's worth looking at where you're getting your food from and what's being sprayed on your food," says Slayton. Some of the chemicals in plastics and pesticides are endocrine disruptors called obesogens, which can set you up for weight gain.
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Top 6 Diet-Boosting Foods.... Buy these foods to help you slim down and feel younger in days

Do you want to jump start your weight loss program? There are certain foods that can help you do just that. And these are not foods that are expensive or hard to find. With one quick trip to the grocery store, you can buy everything you need to make positive changes and rev up your weight loss potential.

To get a list of the best diet-boosting foods, I talked to diet expert Elisa Zied, M.S. RD, CDN. Elisa is the author of Younger Next Week, a comprehensive guide to help you look and feel younger in seven days.  Sound too good to be true?  It’s not.  In her book, Zied provides a no-nonsense approach to simple changes you can make to boost your energy and feel better about your body.  She gave me this list of foods that you can use to jumpstart your diet.

6 Best Diet-Boosting Foods

1. Oats and oatmeal (unsweetened): Oats are high in fiber and provide carbohydrates that are broken down slowly and gradually released into the bloodstream to keep blood sugar levels steady.  Oats also pack in protein that - along with fiber- fills you up and can help you feel satisfied.  This may prevent overeating. Lastly, oats and oatmeal have a high water content, so it can contribute to your daily fluid needs and keep you hydrated. Pair oats and oatmeal with fruit like fresh berries, unsweetened applesauce, nuts/seeds, or low fat milk.
2. Whole grain, high-fiber cereal. Cereals like shredded wheat are a convenient way to get fiber and a little bit of protein.  They are also low in sodium to help discourage bloating that can come from consuming too much salt.  Like oatmeal, whole grain cereal is a great “cluster food.”  Cluster foods help you incorporate ingredients like fruit, nuts, seed and low fat milk to boost your levels of beneficial nutrients. 
3. Nuts.  Nuts are not only delicious but they also pair well with oatmeal or whole grain cereal and you can sprinkle them in salads or on cooked veggies. They’re loaded with healthy fats (mostly monounsaturated and polyunsaturated) as well as essential protein and fiber to help fill you up.  In Younger Next Week, you’ll find a list of the nutrients in several types of nuts.  Almonds, for example are a good source of riboflavin, copper and phosphorus.  And you’ll get plenty of vitamin E and magnesium when you consume hazelnuts. 
4. Eggs. Eggs are a great source of both high-quality protein and heart-healthy monounsaturated and polyunsaturated fats. Eating eggs has also been linked with reduced calorie intake because they fill you up and satisfy you. This may happen because of the protein they contain, but if you can maintain a reasonable calorie intake, it can protect you against weight gain as you age.
5. Cruciferous vegetables.  Veggies like Brussels sprouts, broccoli, kale, cauliflower are very low in calories and water-packed to keep you hydrated. Their fiber content also helps to keep you full. Although all vegetables provide nutrients and beneficial substances, cruciferous vegetables standout because of their antioxidant and anti-inflammatory benefits. Some studies suggest they may protect the heart and have anti-cancer properties.  Eating vegetables like Brussels sprouts at the start of a meal is a great way to fill up and can leave less room for higher calorie items that you want to limit – including dessert.
6. Raspberries.  These bright red berries are versatile and loaded with nutrients. One cup is an excellent source of fiber, vitamin C and manganese. Raspberries are also a good source of vitamin K and selenium. Raspberries, like other fruits and veggies, are high in water content, so eating them can help you stay hydrated. They pair well with low-fat yogurt, work well on top of whole grain cereal or oatmeal, blend well into a smoothie and can be eaten and enjoyed solo.

See how many of these foods you can throw in your cart on your next healthy grocery shopping trip. Even if these foods are not familiar, give them a try. Need preparation ideas? Pick up a copy of Elisa’s book.  Younger Next Week is packed with recipes, meal plans and other tips for looking better and feeling great about your body.

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7 Weird Things That Promote Weight Loss And get this: One of ‘em is chocolate!

If you want to shed pounds, you know the best way to do it: healthy eating and exercise. That being said, we’ve learned about some pretty interesting—and, well, seriously strange—weight-loss tricks via research over the past year. Check them out…

Whiffs of Peppermint

Smelling peppermint on the regular may help lower hunger levels and calorie intake, per a study we reported on in December.

Your Dishware—If It’s the Right Color

A study published last month found that using red plates could help you eat less. (Home goods stores probably have some awesome after-Christmas sales right now!)

Cold Hard Cash

 

Paying with bills instead of a credit card may help you pick out healthier foods, according to research reported on in the fall.

Chocolate

Now this is the kind of food news we're really sweet on: A new study found that eating chocolate is associated with lower levels of abdominal fat. This held true even when researchers considered other factors that could have influenced study participants’ fat levels and location, such as how often they worked out and how healthy their diets were overall.
Researchers writing in the journal Nutrition studied 1,458 adolescents up to age 17. Participants reported what they ate during two nonconsecutive days, and afterward, their weight, height, BMI, waist circumference, and skin fat levels were measured. The conclusion: Higher chocolate consumption was linked to lower levels of belly bulge.
Counterintuitive, right? The study results are actually similar to those of a 2012 study that found adults who indulge in chocolate two times a week have lower BMIs, on average, than chocolate abstainers. Researchers in the new study didn't speculate as to why chocolate eaters had slimmer waists—and caution that you can't make any conclusions based on these findings alone—but authors of the 2012 research theorized that the magic ingredient could be antioxidants. Dark chocolate in particular has lots of these inflammation-fighting chemicals, and antioxidants may play a role in metabolic functioning.
Still, you obviously can't go crazy with the sweet stuff and maintain a healthy weight. The key is moderation—and choosing the right type of treat.

The Temp in Your Bedroom

If only you could work off the calories from that froyo you had earlier while passed out on the couch. Sounds too good to be true, right? Well, it may not be that far off: Turning down the thermostat while you sleep could help rev up your metabolism, according to a new study conducted by the National Institute of Health Clinical Center. For the study, 31 healthy people slept in either a 75-degree room or a 66-degree room. Researchers found that the colder sleepers burned more than 7 percent more calories than the warm sleepers—likely because their bodies were working to raise their core body temperature to a stable 98.6 degrees, says study author Francesco Saverio Celi, MD, MHSc, of the National Institute of Diabetes and Digestive and Kidney Disease.
If you lowered the thermostat to 66 degrees at bedtime, you could burn an extra 100 calories over the course of 24 sleeping hours, according to study results. That might not sound like much, but it adds up—in theory at least.
See, researchers don’t yet know whether your body compensates for these calories in another way—like by making you hungrier or less amped to work out when you’re awake, says Celi. Still, if you’re trying to lose a few pounds, it can’t hurt to turn down the temperature before you crawl under the covers. Just make sure you don’t pile on the blankets or wear your warmest pajamas at the same time: You can’t expect to see results unless you tough it out in the cold, says Celi.

Low-Cal #FoodPorn

 

Sticking pics of low-cal grub on your fridge—and having a look before you snack—may help you eat less while dieting, suggests results from a study we told you about last month.

The State of Your Desk

Spend time in a tidy workspace versus a messy one, and you’ll be more likely to choose a healthy snack, says a study we reported on last summer. One point for organization!
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Best Motivators for Exercise

Getting motivated to exercise isn't easy and it usually starts from within.  Having reasons to exercise, whether it's to lose weight, feel good about yourself, improve your health or look good at a wedding is essential.  Internal motivation is great, but there are tools you can use to make exercise more interesting and fun.  Being able to see how hard you're working, with a pedometer or a heart rate monitor, or having support, from a friend or personal trainer, can be just the nudge you need to keep going.  The following tools, tips and gadgets will help you stay motivated to exercise.

1. Pedometer

Pedometers are one of the best ways to stay active throughout the day.  If you've never used one, they're simple and easy.  You simply clip it to your belt and it records your steps throughout the day.  What makes this so motivating is that you can see in black and white just how much (or how little) you're moving.  You can set goals based on how many steps you currently take, working to add more steps each day.  The more you move, the more calories you burn and the easier it is to lose weight.  You can also try a pedometer app to your smartphone to track your steps, mileage and more.  Below are a few resources to get you started.

2. MP3 Player

Music is incredibly motivating when it comes to exercise.  In fact, one study, published in the Journal of Sports Medicine and Physical Fitness, found that listening to your favorite song can decrease feelings of fatigue, making exercise more comfortable.  The right song at the right moment can give you the extra energy you need to finish your workout strong and the right MP3 player can add even more to your workouts.  If you use a smartphone, there are apps that find music at certain tempos.

3. Personal Trainer

Hiring a personal trainer isn't just for Hollywood celebrities.  In fact, a personal trainer can do wonders for your workouts and having an appointment and someone to hold you accountable can be an invaluable addition to your motivational resources.  Not only do you get custom workouts that fit your fitness level, likes and dislikes and schedule, you have someone there to support you, answer questions, track your progress and keep you on track with your workouts.

4. Heart Rate Monitor

Intensity is one of the most important aspects of your workout, especially if your goal is to lose weight.  There are a variety of ways to monitor your intensity and you can always use a Perceived Exertion Chart to keep track of how your workout feels.  However, a heart rate monitor gives you instant information about how hard you're working and it isn't subjective, like perceived exertion.  You can look down at your watch, see your heart rate in beats per minute and instantly know exactly where you are in your target heart rate zone.

5. Exercise Variety

Another key to being motivated is having choices. If you feel like you have to get on the treadmill every time you workout, there will come a day when you can't stomach the idea and skip your workout completely.  Successful weight losers find activities they enjoy and cultivate a number of interests so that they always have a choice. For example, If you get tired of the gym or can't exercise outside, having workout videos at home can give you more options.  Don't feel like you have to do the same workouts day after day.

6. Workout Buddy

Having a workout buddy, whether it's a friend, a family member or a pet, can give you that extra motivation you need to show up for your workouts.  It's not easy finding a workout buddy who can exercise at the same time, day and fitness level, but one way to start is by asking a friend to meet you for a walk, a pickup basketball game, tennis, etc. once a week.  You'll find you naturally establish a pattern to your workouts that works for both of you.

7. Rewards

Rewarding yourself for completing your workouts is a must if you want to stay motivated.  We often use things like guilt or shame to motivate ourselves, but postive reinforcements often work even better.  Having something to look forward to can help you stay on track with your workouts and  enjoy your success, something many of us don't do very often.  Try schedulng a small reward each week you complete your workouts and a bigger reward at the end of the month. Some ideas:

• Schedule a Massage or other spa treatment
• New workout gear or clothes
• A vacation
• New workout music
• Exercise equipment
• An evening reading your favorite book
• Lounging in the hot tub after your workout

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New Year, New You: 10 Top Fitness Resolutions

1. Be Determined to be Successful

Someone once wrote: "Be Determined to Be Determined" -- which is similar in tone and even more pointed. Unless you start with this resolution, you chances of success are not good. Your ability to comply with the following resolutions will be hit and miss. Be determined.

2. Make Time for Exercise

Being in shape involves two essential elements: Lean weight and muscular and cardiorespiratory fitness. For this you need to do exercise, which differs from general physical activity in that exercise is generally an organized process and not random movement. Even so, non-exercise physical activity is also very important (see below).

3. Stick to a Diet and Nutrition Plan

How to eat well is not difficult. Eat mostly plants -- fruit and veg, whole grains, beans and seeds -- plus some low-fat protein of your choice. And don't overeat. That's it, there are no secrets, you just have to do it. Ultimately, it should not be a "plan" but a way of eating for life.

4. Get Sufficient Sleep

Insufficient sleep can knock you around. It upsets hormones and subsequently metabolism and prevents you from following the three critical resolutions above. Sleep is another fitness fundamental and you must accommodate it.

5. Move More Around the Home

General movement energy expenditure is called 'non-exercise activity thermogenesis' or NEAT. This is the activity you do when you are not formally exercising. It can make a real difference to daily energy expenditure and calorie balance. Do more NEAT like gardening, housework, walking kids to school or shops etc.

6. Fewer TV and Computer Sessions

This relates to No 5 above. You need to sit less. The health hazards or prolonged sitting are being gradually documented: heart disease, diabetes and metabolic syndromes all caused by excessive sitting. It's not what the body was designed for. Excessive sitting can negate some of your better exercise efforts if you get the proportions wrong. Sit less, move more in your leisure hours, and even at work if you can manage it.

7. Eat More Fresh Food, Less Packaged Food

Bodybuilders call this "eating clean," and it means emphasizing fresh produce, low-fat meats and dairy (or vegetarian equivalents), and avoiding packaged foods high in salt, sugars and fat plus additives and preservatives. If you do this, you will also see a useful fall in your supermarket budget if you choose wisely. It also means going easy on the fast foods and take-aways.

8. Do Cardio and Weights

For top of the line fitness, combine aerobic conditioning (cardio) with some form of resistance or weight training. Doing weight training as you lose weight will go some way toward maintaining muscle while you lose fat, which is the best outcome. Cardio will burn more fat than static weight lifting, so do both for best effect.

9. Aim for Achievable Fitness Goals

Don't overshoot with your goals. A sure way to get discouraged is to aim high and perform low. You need to nominate achievable goals. Depending on your base, you may need 6 months of exercise to develop a good, testable fitness level. Don't work too hard with high-intensity or high-volume programs to begin with. The secret is to use progressive programs as you get fitter.

10. Aim for Achievable Body Weight Goals

Same as above; 1-2 pounds/week weight loss is about right. If you do weights and hold on to or increase muscle, you may find you weight loss is not as rapid as you expect and may even stall. Take more notice of waist and hip, arm and leg measurements than measurement scale weights. Then you won't be fooled by the involvement of muscle.

Happy Fit New Year!