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Tuesday, July 4, 2017

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Healthy Recipes

Healthiest Foods For Women Superfoods for a super you The following healthy foods can claim big bragging rights

Healthy Recipes

healthy recipes

Healthy Recipes For Women

The following healthy foods can claim big bragging rights: They can fend off serious diseases like diabetes, cancer, and heart disease; fortify healthy recipes your immune system; protect and smooth your skin; and help you lose weight or stay slim. If you're eating most of these healthy eating already, good for you! If not, healthy recipes now's the time to load up your shopping cart and supercharge your health

RELATED :Healthy Gums Tied to Longer Lives for Women

healthy food recipes

Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and  antioxidants that may help prevent healthy recipes macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks healthy recipes to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals

Greek yogurt

Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind compared  healthy recipes with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving)

Fat-free organic milk

Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee healthy recipes found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Research shows that adequate D levels can reduce heart disease risk, ward off certain healthy recipes types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat

Salmon



Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day

Lean beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a healthy recipes researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.
If you can, splurge on grass-fed. Compared with grain-fed healthy recipes beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough so marinate it, and use a meat thermometer to avoid overcooking

Beans

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week 3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads

Nuts

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they healthy recipes may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week

Edamame and tofu

Soy’s days as a cure-all may be over, but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones

Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to recent research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber healthy recipes were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily preferably unsweetened. For a versatile breakfast, top with different healthy recipes combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs

Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46% it helps keep red blood cells from clumping together and forming clots that healthy recipes can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep healthy recipes it refrigerated

Olive oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer healthy recipes of butter or margarine

Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant healthy recipes compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium healthy recipes," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food healthy recipes or condiment, such as cheese or mayo. (Make the most of your avocado with these 29 delicious avocado recipes.)

Broccoli

Pick any life-threatening disease cancer, heart disease, you name it and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage healthy recipes , and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie healthy recipes steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane

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