Good Lifestyle

The diet and diseases have been linked since the beginning of time, when the plants have been cultivated not only for food, but also as a remedy for a multitude of affections.

Fortunately, we have progressed since the days of the catering in the woods for the ingredients of the salad with the risk of discovering that-Oh! That his toxic. But ironically, for all that we have learned, we continue to eat foods that kill us slowly. In fact, chronic diseases introduced by obesity - including (but not limited) cancer, diabetes and cardiovascular disease - account for about 120,000 deaths per year, according to disease control centers.

But there is a silver lining: every time we eat, we have the choice: nourish the disease and weight gain, or fight the disease and fuelweightloss. Here is a break of food that save life.

Fruits

A guacamole spoon is one of the most well-known hunger of the man. In a study published inNutrition logParticipants who have eaten a fresh half-lawyer with lunch reported a 40% decrease in the desire to eat for hours. And thanks to their mono and polyunsaturated greases, lawyers can help reduce cholesterol levels and reduce the risk of heart disease when consumed instead of saturated or trans.

Get the advantages: Add avocado slices to sandwiches or tacos, or discard a little guac at the top of Toast or eggs. Only 60 calories, a guacamole tablespoon cell can provide the same benefits as lawyers with an even more flavor punch. Just make sure that when you buy GUAC purchased store that avocado really made in the box (many are made without the real fruit)! We totally love the guacamole.

Banana Does not look like smiles; We promote them because they contain folate, a nutrient that can fight depression by helping serotonin, the very good chemistry, enter the brain faster. Studies have shown a high incidence of folate deficiency in 50% of patients with depression and some doctors recommend increasing folate intake if you take antidepressants, in order to stimulate their effects. But that's not the only reason you should reach the yellow fruit: the bananas have 12 milligrams of choline, a vitamin B gras that acts directly on the genes that cause fat storage in the stomach.

Get the advantages: Bananas are super versatile. You can eat them clearly, maculate them withalmond butter, throw them inNight oats Or use them to soften yourstruck.

There is a genetic base on Alzheimer, and if the disease circulates in your family, it is particularly important to make changes to your lifestyle to minimize your risks. Just add more blueberries to your diet can help you. Rich in antioxidants that give them their purple or dark red color, the berries protect the cells from the damage by changing the way neurons in the brain communicate and reduce the accumulation of the most frequently observed protein loops in Alzheimer's disease. In a study, older adults that complement with blueberry juice for only 12 weeks have been marked above on memory tests than those receiving placebo. And bonus: powerful berries can also help you stay lean for life. An animal study at the University of Michigan revealed that eating blueberries can help you burn this stubborn belly fat by lighting your get-lean genes. After a 90-day trial, the rats fed from an enriched diet of the blueberries showed significantly the abdominal grease of the abdominal belly that the control group.
(And to discover more Wasit-Whitteling foods, check these30 foods that melt love handles)

Get the advantages: Believe it or not, studies suggest that frozen blueberries are actually superior nutritionally to fresh varieties and contain more antioxidants. But sorry, tart lovers, science is not on your side: a study in theAgricultural Chemistry and Food Journal found that antioxidant levels in blueberries dropped from 10 to 21% when baked.

The strawberries are a triple food threat: they are a tasty way to satertes sweet clothes, they are packed with polyphenols, which can help you burn fat and even stop it from training, and they are complete with Ellagitannins , phytochemicals that can slow down the growth of cancer cells of the uterine colon and colon.

Get the advantages: Nosh on them solo, throw them in a fruit salad orGreek yogurt Or add the sweet red berries to your morning oats withchia seeds, almonds and vanilla extract.

A study at Wake Forest Baptist Medical Center found that for each increase of 10 grams in soluble fiber consumed per day, the visceral fat (which is dangerous belly fat) decreased by 3.7 percent over five years. Participants who paid their habit of an apple a day with 30 minutes of exercise two to four times a week recorded a 7.4 percent drop in the accumulation rate of visceral grease over the same period. And that's not all: a study in theAmerican Journal of Clinical Nutrition, Found that women who regularly ate apples have been found to have a 13 to 22 percent lower risk of coronary heart disease than those who did not nosh on the fruit. We have the strengthening of the health of the Flavonoid Core Quercetin and their high content of soluble fiber thank for its powerful health improvement properties.

Get the advantages: A medium-sized apple, at about 100 calories and 4.5 grams of fiber by fruit, is one of the best options for tasting those looking to lose weight. If you do not do it like the way the fruit has an ordinary taste, chop and add it to your oatmeal with a little cinnamon or spread it with a little peanut butter. I do not know if your go-to pb is a user-friendly choice? Consult our exclusive report:The 36 best peanut butters classified! discover!

Although the link is unclear, studies show that people with the most vitamin C in their systems have the lowest incidence of diabetes. But before arriving at this orange to stay healthy, consider this: guava provides 600% of the vitamin C of the day in one cup! A small orange round, on the other hand, packs only 85%. In addition, with 4 grams per cup, packets of guava more protein satiated than any other fruit at the supermarket, which makes it a must eat for anyone who tries to lose weight.

Get the advantages: Just cut into slices and eat or if you feel adventurous, mix fruit in a salad or slide slices in a detox water with fresh strawberries for good health but tasty-alternativea soda.

It can not look like something special, but grapefruits are as powerful as can be! They have been shown to keep all wrinkles and belly fat with cancer and high blood pressure at a distance and it is all thanks to their rich in vitamin C and the lycopene content. Experts say that lycopene, a powerful phytonutrient, can reduce the risk of bladder, lung, prostate, skin and stomach cancers, and reduce the risk of heart disease. And a study in the journalMetabolism Found to eat a half-grapefruit before meals can help reduce visceral grease (belly) and cholesterol levels.

Get the advantages: Consider having half of a grapefruit before morning oatmeal, and decide a few segments to a boot salad.

This sweet, fruit of Peru is one of the antioxidants full to crack, fibers, vitamins and minerals. It is also a powerful source beta-carotene, a flavonoid that has strong antioxidant properties and anti-cancer properties.

Get the advantages: Use the fruits to make a dessert style smoothie. Here's how: Blend some segments of Lucuma with a frozen banana, 1 date of medjool, 1 cinnamon teaspoon, 1 teaspoon of vanilla extract, one ½ cup of almond milk and a cup of ½ ice cream .

The grapes are packed with resveratrol, a powerful antioxidant that offers protection against cardiovascular disease. Make sure to pick up the reds. The red grapes contain much more than the resveratrol the green variety, and they are filled with compounds called anthocyanas, which calls the action of the storage grease genes. And for more ways of losing weight quickly, see these42 ways to lose 5 inches of belly fat.

Get the advantages: Nosh on solo grapes as a snack or use them to make a fruit salad.

Beverage

Not only is it delicious, but by sipping green tea has been proven to trim your size and wardrobe disease. What makes green tea so powerful? It is packed with the catechins, oxidative damage and crosses of the belly in fat as the adipose tissue of breath by overgrifying the metabolism and the increase of the liberation of fat by the fat cells. Studies have shown an association between sipping green tea and a reduced risk for several cancers, including, bladder, breast, colon, esophagus, lung and skin. But it's not all - according to Harvard researchers, antioxidants contained in green tea can also reduce LDL levels (bad cholesterol) and increase the HDL cholesterol (good) rate.

Get the advantages:Your body absorbs more effectively the nutrients of green tea when you drink at least four hours after your last meal, making it a perfect breakfast each morning. To increase the benefits, press a lemon corner in your cup. The fruit helps to preserve the powerful polyphenol antioxidants of tea. And for more ways to lose weight and improve your health with green tea, pick up a copy ofThe 17 day green tea diet today!

Derived from the Japanese killing sheet and then stone ground in a brilliant green fine powder, Matcha literally means a "tea powder", and it's a superfoint not to be missed. Research shows the concentration of catechine epigallocatechine (EGCG) gallate in Matcha to be 137 times greater than the amount you will find in most green tea purchased from the store. Studies have shown that the compound can simultaneously stimulate the ventilation of fat and block the formation of new adipose cells, especially in the belly. A study found men who drank green tea containing 136 mg of EGCG-what you will find in a single portion of 4 grams, lost twice as much weight a placebo group, and four times more fat from the belly over 3 months. Need another reason for tea time tea? A single servant sneaks in 4 grams of protein - it's more than an egg white! No wonder it's one of the bestWEIGHT PERIX TEAS all time!

Get the advantages: You can prepare the powder as a traditional tea drink, because the Zen monks have done for 1191 years, or enjoy the SUPARAN-2015 style in slats, ice-cold drinks and smoothies. Looking for healthy recipes? Check these8 recipes using Matchta green tea.

Vegetables

Spinach are likethis guy. The captain of each university sport, the homecoming king, the king of the ball and the Valedictorian. It can do everything, and now the researchers say it can cure liver disease - a complex disease caused by poor nutrition, excess alcohol and inflammation. The role of your liver is mainly to detox; When it does not work properly, the liver becomes "fat", toxins develop in your system and you are very sick. Studies suggest spinach can be particularly cleaning because it is rich in vitamin E and two compounds called "betaine" and "choline" that work together to extinguish the fat storage genes in the liver. A study has found steam spinach to be 13% more efficient to reduce levels of fatty acids in the liver than a pharmaceutical drug, while another research study suggests that the addition of leafy vegetables At its diet can improve fatty acid profiles in just four weeks.

Get the advantages:It's hard to eat too many spinach, so do stocks on some bags at the beginning of the week and put yourself with the challenge of sneaking at each meal. A handful in yoursmoothies? You will never enjoy it! A ½ cup inside your entire pitaine? It will hardly alter the taste.

Tomatoes are packed with antioxidant lycopene, which studies show can reduce your risk of bladder, lung, prostate, skin and stomach cancers, as well as reduce the risk of coronary illness of the 'artery. Only one cup of the dried version in the sun will lend you 7 grams of fiber, your recommended daily allowance (GDR) of potassium, which is essential for cardiac health and tissue repair - and 50% of your Vitamin C RDA , the superstar antioxidant that prevents damage to DNA. They are also rich in vitamins A and K and potassium returned from metabolism! And speaking of your metabolism, accelerate it with the help of these55 best ways to stimulate your metabolism.

Get the advantages: Use them as a pizza trim, a tangy addition to salads, or snack on them out of the bag.

You may already know that beets can help improve your athletic performance, but did you know that they can help protect the heart too? It's true! The secret weapon: nitrates, a natural chemical that increases endurance, reduces the amount of oxygen required during exercise and reduces blood pressure and protects the heart with arterial delerentment walls. To get the most out of the beets of your kitchen, keep on the beets beets and eat them too. A bitter green cup serves nearly 5 grams of belly flattening fibers, more than you will find in a quake oat bowl! Researchers at the University of Leeds have found that the risk of cardiovascular disease was significantly lower for the 7 grams of fiber consumed.

Get the advantages: Try beet greens in fries to go up and throw beets in salads or sandwiches to harvest the benefits.

Packed with chlorogenic acid to radical recovery freely, the eggplant is good for more than amongigiana. The brilliant and purple vegetarian is also packed with powerful antioxidants called anthocyanins that offer neuroprotective advantages such as short-term memory and the reduction of mood inflammation.

Get the advantages: Aubergine is the ideal base for meatless dishes and is a tasty delay in turkey burgers, sandwiches, seafood risottos and pasta dishes.

The cress can also be closest to the closest to a real anti-aging food. Gram for Gam, this slight tasting and flowery green contains four times more beta-carotene than an apple and a 238% amount of your daily vitamin K dose for 100 grams-two compounds that maintain skin skin and youth. Beauty food is also the richest food source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. The results of an eight-week trial published in the US Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (ie approximately two cups) could reduce by 17% of cancer damage. 17%.

Get the advantages: The heat exposure can inactivate CEITC, it is preferable to enjoy raw cress in salads, cold juices and sandwiches.

If cancer is a complex printed circuit board, broccoli is like the large red shutdown switch. The average American eats more than 4 pounds of flowery vegetables a year, according to the National Agricultural Statistics Department. And it's a good thing because there is an important proof of the value of cruciferous vegetables such as broccoli in cancer prevention. In fact, clinical trials show steam broccoli a few times a week can reduce prostate, chest, lung and brass rates. The researchers attribute the anticancer properties mainly to sulforaphane, a compound that operates on a genetic level to "disable" the cancer genes, resulting in the ashen death of the cancer cells and the slowdown in the progression of the disease. A study revealed that men who have eaten three or more portions of Broccoli per week had a decrease of 41% risk of prostate cancer compared to men who have eaten less than a portion per week.

Get the advantages: Broccoli is freezing makes the enzyme almost useless; So boiling it. But the good news is that new research shows that you can revive and almost double-mr. The anti-cancer qualities of Broccoli by introducing it to a hottie! That is to say that the pair of frozen broccoli then cooked gently (2-3 minutes in the microwave) with a spicy feed which also contains mustard of myrosinasine, horseradish, wasabi or pepper rocket .

Despite conventional wisdom, all white foods do not deserve to do on the list of wicked. Take the cauliflower, for example. It is filled with two compounds of cancer control: glucosinolates and isothiocyanates, which reduce the inflammation that can lead to prostate cancer.

Get the advantages: The grated cauliflower can take the square of rice, the mashed cauliflower can stand up for mashed potatoes and tiny florets can subn noules in mac-and cheese. The cruciferous vegetable has also tasted large baked with olive oil, rosemary and black pepper.

This Peruvian root plant, small and round and looks a little like a shuttle, is rich in amino acids, phytonutrients, and a number of vitamins and minerals, says Manuel Villacorta. The MACA also help adrenal function, which means that it can pump your energy levels while reducing stress, a condition that can lead to heart problems and diabetics.

Get the advantages: The powdered Maca can be easier to find (and easier to add to your diet) than the plant itself. Its flavor is similar to grilled oats, making it a delay of tasty smoothies,Chia Seed Pudding and fresh juice pressed. Just do not add it to something hot because it will lose all its protective health benefits.

Kale contains a type of phytonutrients that seems to mitigate the occurrence of a wide variety of cancers, including chest and ovary. Although scientists are still studying why this happens, they believe that Kale's phytonutrients trigger the liver to produce enzymes that neutralize potentially cancer substances causing cancer.

Get the advantages: Add Kale to Smoothies, salads, sandwiches and other fries. Alternatively, use Veggie to make a crispy hill aspiring a bouquet with olive oil, salt and pepper and baking to 350 degrees for 10 to 15 minutes. Wash them with one of these50 best detox waste for grease engraving and weight loss.

Spices and grease

A study of theAmerican Journal of Clinical Nutrition I found that the topics that ate coconut oil lost the overall weight and belly fat faster than a group consuming the same amount of olive oil. The secret is in the triglycerides of the medium coconut chain. Unlike long-chain fatty acids in most oils, coconut oil is decomposed immediately for use rather than stored and has been noted to accelerate metabolism. It's good: your body has trouble storing calories in coconut oil and covers its metabolism to burn them instead.

Get the advantages:The high smoke point of coconut oil makes it ideal for almost all the eggs of eggs to mix, and a delicious butter substitute during cooking.

The turmeric may be the most powerful anti-inflammatory food in the arsenal of nature, thanks to its single active phytochemical calculation, curcumin. The main yellow bioactive component of laccume, it has been shown that curcumin has a wide range of biological actions, including anti-inflammatory, antioxidant, anti-inflammatory and anticancer agent. According to a study in theInternational Cancer JournalThe curcumin anti-cancer effect in human breast cancer cells is mainly mediated by induction of cancer cell death as well as promoting the expression of a tumor suppressor gene.

Get the advantages: Curcuma is the only edible source of curcumin, so you want to sneak in your diet as much as possible. Although the spice is typical of curries, it should not be confused with curry powder - a mixture of spices that includes turmeric. Look for the Curcuma of Alleppey, which has twice the curcumin than the turmeric of Madras. The raw spice is rather hard, so it is better to enjoy cooking in dishes like fries and stews, or as seasoning for meat, poultry and fish.

Yes, you would like pepper about it. Whenever the server cracks this pepper mill, it releases a pipper, a powerful compound found in the black pepper used for centuries of eastern medicine to deal with multiple health conditions, including inflammation and digestive problems. But recent animal studies have found that the piperine may also have the profound capacity to interfere with the formation of new fat cells - a reaction called adipogenesis, resulting in a decrease in size size, body fat and cholesterol. To learn more about more foods that will help well your environment, check these25 best foods for a toned body.

Get the advantages: Pepper tastes well on all essential all that is salty. Sprinkle things on your food every time you have the chance.

Proteins, seeds and nuts

One of the features of a balanced diet consists of having a good ratio of omega-6 fatty acids to omega-3. A ratio 4: 1 would be ideal, but the modern American diet is more like 20: 1. This leads to inflammation, which can trigger a weight gain. But while eating a portion of salmon every day, it is not quite practical, sprinkle these two seeds - among the most concentrated sources of omega-3s in the food world - is also simple an upgrade of diet you can get. Animal studies suggest a rich diet in Chia can reduce the harmful LDL cholesterol and protect the heart and a recent study in the newspaperHypertension found that the daily consumption of fortified flax seed bakery products reduces blood pressure in patients with peripheral artery disease.

Get the advantages: Best absorbed when the ground, flax adds a delicious hazelnut with oats, cereals, smoothies and bakery products. Chia seeds in smoothies, salads, cereals, pancakes or even desserts.

From all walnuts at the bar to go home with, what will be best for your heart? The walnut, the researchers say. Ironically, or maybe the way of mother nature to give us an index, heart-shaped nuts are overflowing with omega-3 antioxidants and fatty acids that can significantly reduce the risk of heart disease - an umbrella term that Refers to a number of deadly complications (including heart attack and stroke) that account for about 600,000 deaths in the United States a year. The most comprehensive review of clinical trials of nut consumption regarding cardiovascular disease showed an ounce of nuts five or more times per week - about a handful every day - can reduce disease Cardiacs of nearly 40%. And a recent study showed two ounces a day was sufficient to significantly improve blood flow to and from the heart in just 8 weeks, without causing weight gain.

Get the advantages:A recent study that has analyzed the health benefits of different parts of the nuts - the skin, "meat" and most of the healthy healthy benefits come from oil. You can free the volatile oils of Walnuts by roasting them in a dry stove on the average heat until it is fragrant. And give the walnut oil finishing oil that is delicious in salad dressings or sprayed (with a teaspoon!) On the pasta dishes.

As for healthy snacks, almonds and nuts are always on the list A, but pumpkin seeds, a.k.a. Pepitas, are an underestimated winner. Half hosiery 20% more protein than an egg and is rich in iron, potassium, phosphorus, magnesium and zinc-boosting of the immune system.

Get the advantages: Add pumpkin seeds to salads, oats and yogurt, or grab a handle asHigh protein snack.

Not only the most pretty bean of the group, each kidney bean resembling gems can be considered an effective blood sugar control pill - and a particularly good defense on type 2 diabetes, an altered disease of life that changes Radically how your body manages the blood of sugar. The main beans are so good to prevent and treat - obesity-related disease is their rich fiber content. Kidney beans pack the largest dietary wallop; Just half a cup of beans supplies 14 grams-more 3 servings of oatmeal! And it's not just a window fiber, but a special shape called "resistant starch". This type takes longer to digest that other fibers, making it a very "low glycemic" carbohydrate that helps prevent blood glucose peaks. In fact, a recent study revealed that diabetics that ate a cup of beans every day for 3 months have seen better improvements in fasting blood glucose, cholesterol and even body weight than a group that ate a cup of whole wheat products as fibrous. And a longer study that followed more than 64,000 women for 4 years found that high bean consumption was associated with a risk of diabetes of 38%.

Get the advantages: Any increase in beans and food pulses (such as lentils) is a healthy choice. If you are serious about diabetes prevention, a cup a day should be your goal. Dried beans tend to be slightly higher in fiber and slightly lower on the glycemic index; For more convenience, however, canned cereals are usually well, simply check the label for additives like sugar and thoroughly rinse your beans before enjoying.

Wild salmon contains omega-3 fatty acids, which the body can not produce by itself. These fatty acids reduce inflammation, improve circulation, increase the right ratio to bad cholesterol and can reduce the risk of cancer. Salmon is also a source rich in vitamins D and B and selenium, a nutrient that helps prevent cell damage.

Get the advantages: Whatever you do, avoidBreeding salmon-It is filled with omega-6 inflammatory and lacks high levels of vitamin D which makes the salmon a such star superfeuille! And to make sure your savage salmon taste is a solid 10, whip thisPoached salmon recipe with green teaCourtesy of theZero cooking belly!

Beans

For the price of a bottle of water, you can boil a massive pot of lentils ready for soup and salad. A book size bag contains 11 grams of fibers and 10 grams of protein in each of its 13 portions. It is also one of the richest sources of folate in the world, vitamin B that helps form oxygen red blood cells and promotes communication between nerve cells. But that's not all: their high fiber content makes them extremely satisfied and the studies have shown that they have accelerated fat loss: Spanish researchers have found that people whose regimes included four weekly legume portions. lost more weight and improved their cholesterol more than people who have not done that t.

Get the advantages: Eat them themselves like a side or simmer in a number of soups of the season. And for more weight loss hacks, check these40 ways of losing weight in 4 seconds.

All breads are not carbon bombs to break weight loss goals. This nutrient-dense bread and rich in protein is loaded with lentils filled with folate and seeds and seeds sprouted with the chicken, such as millet and barley, a primo source of the beta-glucan of cholesterol lowering fiber .

Get the advantages: Exchange your bread bread for sprouted whole grain slices.

This nutty-flavored gluten free grain can be small, but it packs a powerful nutritional punch! It is loaded with fibers, essential amino acids, bone building calcium and vitamin C tension - a nutrient vitamin C, which is not usually found in grains. And the less you have stressed in your life, the better for your belly. The reason: when you are stressed, the hormonal cortisol collects all the extra fat in your blood and stores them directly in your belly. Then he sends a signal: "Hey, need more lipids here. Go eat something." More stress leads to more belly fat, even if the actual calories consumed remain the same.

Get the advantages: To reap the benefits of TEFF, exchange your morning oats for a teff porridge packed with protein. Combine a half-cup of teff with half cup of water and a pinch of salt in a medium pan. Let it boil before turning the heat down and simmer for 15 to 20 minutes. Remove from heat and top with apples, cinnamon and a spoon of natural peanut butter (its intelligent propagation has arginine, an amino acid that helps keep the blood vessels in good health.)

This gluten-free versatile seed is charged with protein and nine essential amino acids that the body needs growth and energy. It is also a good source of potassium, fiber, iron and magnesium, which can help control type 2 diabetes keeping sugar levels in stable blood.
Get the advantages: Use Quinoa as a basis for a hot breakfast cereal instead of oats, add it to soups and salads or make a creative snack by revealing seeds on the stove like popcorn.

Oats is a rich source of magnesium, a nutrient that governs blood sugar levels and helps stimulate lipolysis, a process by which the body frees fat from its stores. But that's not all he can do: oats contains a special type of fiber that lowers cholesterol and prevents heart disease from the bay. The powerful breakfast food has also been demonstrated to prevent breast cancer, according to aInternational newspaper of epidemiology report. And talking about breakfast favorites, be sure to check these50 best breakfast foods for classified weight loss.

Get the advantages: Whips one of these50 Best Night Oat RecipesOr replace your all-purpose flour with a homemade oats flour by grinding oats in a culinary robot. It is a healthy and filling substitution for any recipe of cookies or pancakes.