Good Lifestyle

As the new year approaches, everyone is looking for a healthy reset. Maybe you want to lose some of this holiday weight or simply adopt healthier habits towards the new year. And even if your resolution does not want to lose books, it's always a good idea to take a look at what you eat every day and make healthy changes.

That's why we compiled a list of 20 foods you need to integrate into your diet. And even if some of these foods are in your refrigerator, it's worth eating even more of them. Gut healing probiotics with omega-3 healthy hearts, antioxidants and essential vitamins are the healthiest foods you need to store your kitchen. Looking for even healthier food? Check out our list of40 ideas of healthy snacks to keep you thin.

Green tea is not just good for a caffeine jolt; This rich antioxidant drink can help you away from belly fat. Researchers7 days old flat belly tea Assign the properties of green tea grease to the catechins, including EGCG - the name of a group of antioxidant compounds that blow adipose tissue by celebrating metabolism, thus increasing the release of fat cells (especially in the belly ), then the speed of combustion capacity of the foie of the liver. This is better: research suggests that the combination of regular green tea consumption with exercise can maximize the benefits of weight loss. In a study, participants who combined a daily habit of 4 to 5 cups of green tea with a 25-minute workout lost 2 pounds more than tea drinking exercises.

Although this dairy drink resembling Smoothie lies next to the yogurt, if you have dairy intolerance, it could be your best choice. Indeed, Kefir has been noted to thwart the effects of lactose irritating from the milk stomach: the researchers at the University of the State of Ohio have discovered that this fermented drink can reduce bloating and gases introduced by Lactose consumption of 70%. What is even more promising about Kefir is that his bacteria have been found to colonize the intestinal tract, which makes them more likely to confer their benefits of healing to your gut.

You have probably seen bottles of Kombucha double your grocery refrigerator section, but may not know why it's a healthy choice. Kombucha is a slightly effervescent fermented beverage made of black or green tea and a symbiotic culture of bacteria and yeasts, known as Scoby. This fermented tea is filled with healthy probiotics, which can help balance good intestinal bacteria and help increase your immune system. In addition, Kombucha still has healthy tea properties, including antioxidants.

Chlorophyll water is a great trend in natural food stores and juice juice bars, and that's exactly what it sounds like water infused with chlorophyll, the pigment that makes green plants and helps create energy from sunlight. Although there may be a health halo around this drink, there are healthy benefits. Chlorophyll water contains vitamins A, C and E, and this could help you keep you healthy; A study inThe surgery newspaper The complement with chlorophyll can be used as a powerfully bottle of immunity, capable of increasing the healing time of the wound up to 25%. Just make sure to check with your doctor before drinking it, especially if you are pregnant or breastfeeding.

The bone broth may seem like another food craft, but there are many evidence to save on this hot drink. The broth is made when animal bones (usually beef or chicken) are left to simmer in water for a prolonged period, which breaks down their collagen and other nutrients. Part of this decomposed material from cartilage and tendons is glucosamine (which you may have seen selling as a supplement of arthritis and joint pain). According to a study published in the newspaperPlos aWhen overweight, middle-aged adults took a glucosamine supplement, they were able to reduce CRP serum levels (inflammation biomarker) of more than 23% more than those who have not taken supplement. The stock is also filled with anti-inflammatory amino acids (glycine and proline) and high gelatin levels will contribute to rebuilding your intestine lining to further help with your anti-inflammatory gut microbes.

It's time to start adding Méo soup to your regular take-away command. But you do not have to order Miso as soup; You can also find this traditional Japanese dough in supermarkets. It is made by fermenting soy with salt and koji-a mushroom calledAspergillus Oryzae. Not only is it a complete protein (which means that it contains all 9 essential amino acids), because it comes from soy, but Miso also stimulates the digestive system and strengthens immune systems.

This green green plant is an excellent source of protein not only, but also vitamins A and C, antioxidants and healthy folate healthy. A cup of green superfood has almost as many protein as a hard egg, for half the calories. Remove them into your morning smoothie (you will not even be able to taste it!), Or add a handle to soups, omelets, pasta dishes and veggie fries.

Broccoli is a cruciferous vegetable, which has been linked to certain preventive properties of cancer. But that's not all; According to experts, broccoli contains a phytonutriently called sulforaphane that increases testosterone and fights the storage of body fat. It is also rich in vitamin C, a nutrient that can reduce cortisol levels in stressful situations, which can also help fight belly fat. Add a little broccoli steamed as a dish of accompaniment to your preferred entry or launch it in a rust-frie.

It's time to raise heat on your meals; Start at Sprinter Comenene Pepper on your eggs or take your chili in a hot sauce. Why? Spicy peppers are packed capsaicin, which generates a little more heat in your body and helps you burn calories. Studies have shown that eating spicy food can increase your metabolism by about 8%. Researchers at the University of Purdue have found that it takes only one gram of red pepper (about half a teaspoon) to increase calorie burn after a meal. In addition, they are anti-inflammatory, can help regulate blood glucose and help remove your appetite. It is not surprising that we namely named spicy peppers like theNumber a food for weight loss.

The bays are a sweet treat that are much lower in sugar than many other fruits; Blueberries contain only 7 grams per ½ cup to serve. But this is not the only reason to load on frambots, strawberries and blueberries, they are packed with polyphenols, powerful antioxidants that fight inflammation and even prevent fat to form. A university study of Texas's wife revealed that nourishing mice three portions of daily bays, decreased adipose cell formation up to 73%. A University of Michigan has shown similar results. The rats that had a blueberry powder mixed with their meals had less abdominal fat at the end of the 90-day study than rats on a power supply without a bay. So, mix them in your smoothie, the Greek top yogurt with mixed berries, or a snack on them solo.

Stumped on a healthy breakfast for the new year? To opt forNight oats. The simple raw oat combo, almond milk, berries and a pinch of cinnamon can help you not just fight inflammation, but also reduce belly fat. Raw oats is a resistant starch, a type of carb that crosses your undigested intestine. They nourish healthy intestinal bacteria, which in turn produce a fatty acid that encourages more efficient fat oxidation. This helps reduce inflammation in your bodyand helps reduce insulin resistance.

Fresh ginger only adds a spicy taste to smoothies and tea; This can help fight against inflammation. Researchers attribute the benefits of ginger health to gingers, antioxidant, anti-inflammatory and antibacterial compounds. When researchers from the University of Arizona gave rats with an experimental rheumatoid arthritis, a raw ginger extract, which included essential oils and other compounds only in the root itself, it was capable of to inhibit swelling and articular inflammation. Gingerol is the most abundant in fresh ginger, so make sure you use it directly from the root.

You have heard for years that dark chocolate is good for you, and now there is scientific evidence to save it. A study by the State University of Louisiana found that the intestinal microbes of our stomach close to chocolate in healthy cardioval anti-inflammatory compounds that fermented genes related to insulin resistance and inflammation. The antioxidants found in dark chocolate have also been linked to the decline in blood sugar levels. Simply make sure you eat the right guy; Look for chocolate with at least 70% cocoa as they contain the highest amounts of antioxidants.

Wild salmon is full of omega-3 healthy fatty acids. Omega-3 can help combat inflammation and fatty fish are one of the best sources of this polyunsaturated fat class. Wild salmon gives you both EPA and DHA. And unlike the omega-3S plant, these two fatty acids are already in an active form, which means that they more effectively attack the excess inflammation thanks to the increase of adiponectin-a hormone that improves the Ability of your muscles to use carbohydrates for energy, stimulates metabolism, and burns fat, which ultimately decreases inflammation markers. Food guidelines for Americans recommend 8 oz of seafood per week, preferably fatty fish such as wild salmon.

Another way to get omega-3 is through chia seeds. An ounce of Chia seeds has 625 milligrams of omega-3, and it is generally recommended for adults about 500 milligrams or more healthy fats. They are also packed with filling and relatively low calorie fibers, which is obvious to add smoothies, salads, cereals or even make your ownChia Seed Pudding.

Quinoa is not just an ordinary grain; It's a superfoint packaged with proteinand fiber. In addition, it is gluten free for those who are celiac or choose to stay away from gluten. "Quinoa is also an excellent source of fiber and B vitamins," says Christopher Mohr, Ph.D., R.D. a nutrition professor at the University of Louisville. Cook a jackpot while the meal prepare on Sunday and enjoy the whole week.

If you like the taste of garlic, you are a healthy surprise. This powerful plant has the control properties against cold and anti-inflammatory, thanks to the compound allicine, which blocks enzymes that play a role in bacterial and viral infections. In addition, a review published inAnticancer agents in medicinal chemistryExplained that the elderly garlic extract has been found to promote favorably anti-inflammatory proteins while removing inflammatory markers in chronic inflammation environments. Although an elderly garlic supplement provides the highest concentration of bioavailable compounds, studies have also shown that fresh garlic can also provide subtle advantages. Simply make sure to crush the garlic first to start the production of the bioactive allicine compound before throwing it into your favorite hot sauce or pasta.

The peppers have a booster compound of metabolism, dihydrocapsiate, which can help you reduce. They also have a high vitamin C content: a cup of these vegetables serves up to three times the vitamin C recommended by the day, this important nutriment counteracts constrained hormones that trigger a grease storage around the median. Start pieces and dive into the hummus for a healthy snack or add them to your morning omelet.

If you are looking for healthier ways to keep the snack in the new year, look no further than almonds. This powerful nut is packed with protein, healthy fat and fiber, making it one of the most filled nuts. They can also help you help. A study of overweight and obese adults found that, combined with limited calorie feeding, consuming a little more than a quarter of nuts can reduce the weight more efficiently than a snack comprising complex carbohydrates and a safflower oil after Only two weeks. To harvest more rewards, snack on the almonds before hitting the gym. Rich in amino acid L-arginine, almonds can actually help you burn more fat and carbohydrate during the workouts, a printed study inThe Journal of the International Society of Sports Nutrition find.

Sauerkraut is not just for hot dogs; This lacto-fermented cabbage, which contains natural compounds, can have powerful anti-cancer and venting properties. When Lauryrkraut is rich in Lactobacillus bacteria, even more than yogurt, which stimulates healthy flora in the intestinal tract, strengthens your immune system and even improves your overall health. A study published inWorld Journal of Microbiology and Biotechnology have found that mice fed from a probiotic chouchouard extract had a reduction in cholesterol levels. Sauerkraut is easy to ferment, but keep an eye on versions purchased at the store that are not contested and do not use vinegar.