1.Eggs
When it comes to concerns about cholesterol, Sass says not to worry too much. “Whole eggs are high in cholesterol, but they’re low in saturated fat (one large egg contains just 1.5 grams, compared to the 3 grams found in a cup of 2 percent milk or 7 grams in a tablespoon of butter),” she explains. “And newer research has confirmed that saturated fat in the diet, not cholesterol, is what influences blood cholesterol levels the most.” Enjoy eating the whole egg -- the egg’s whites supply high quality protein, says Sass, and there are several healthy ways to eat them, includingsunny side up, hard-boiled and scrambled. Sass recommends scrambling eggs with antioxidant-rich seasonings like tumeric and pepper to add even more nutrition to your breakfast.
2.Iceberg lettuce
You’ve heard all about how healthy dark, leafy greens (like kale, collard greens and Swiss chard) are, but that doesn’t mean you have to throw out iceberg lettuce just yet, Batayneh says. This crispy (and often more palatable) lettuce is a good source of iron, vitamin B6, K, A, and C. It’s also higher in alpha-carotene (an antioxidant) than spinach, she says. And this low calorie, water-rich lettuce is the perfect base for a filling salad. For even more nutrients, Batayneh suggests mixing it with some darker greens (like kale, arugula, or mache), and topping it with a dressing that contains healthy fats to boost your body’s absorption of nutrients.
You’ve heard all about how healthy dark, leafy greens (like kale, collard greens and Swiss chard) are, but that doesn’t mean you have to throw out iceberg lettuce just yet, Batayneh says. This crispy (and often more palatable) lettuce is a good source of iron, vitamin B6, K, A, and C. It’s also higher in alpha-carotene (an antioxidant) than spinach, she says. And this low calorie, water-rich lettuce is the perfect base for a filling salad. For even more nutrients, Batayneh suggests mixing it with some darker greens (like kale, arugula, or mache), and topping it with a dressing that contains healthy fats to boost your body’s absorption of nutrients.
3.vinegar
Did you know that vinegar can help you manage your blood sugar and even speed up weight loss? “Research from Lund University found that supplementing high glycemic index meals with vinegar reduced participants’ blood sugar responses, resulting in increased feelings of satiety,” Avoiding a blood sugar crash (and the resulting hunger that follows it) means you may be better able to fight off cravings and stick with your healthy diet. And the good news is you don’t have to start trying to gulp down shots of the stuff to reap its healthy benefits either – a single tablespoon is enough. Batayneh recommends adding a tablespoon (or two) of balsamic or red wine vinegar to pasta and potato salads to help maintain steady blood sugar levels when eating starchy meals. Only have plain white distilled vinegar on hand? Use it! It still offers the same benefits and has a clean, crisp flavor that is ideal for marinades.
Did you know that vinegar can help you manage your blood sugar and even speed up weight loss? “Research from Lund University found that supplementing high glycemic index meals with vinegar reduced participants’ blood sugar responses, resulting in increased feelings of satiety,” Avoiding a blood sugar crash (and the resulting hunger that follows it) means you may be better able to fight off cravings and stick with your healthy diet. And the good news is you don’t have to start trying to gulp down shots of the stuff to reap its healthy benefits either – a single tablespoon is enough. Batayneh recommends adding a tablespoon (or two) of balsamic or red wine vinegar to pasta and potato salads to help maintain steady blood sugar levels when eating starchy meals. Only have plain white distilled vinegar on hand? Use it! It still offers the same benefits and has a clean, crisp flavor that is ideal for marinades.
4.Coffee
The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Toomuch of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.
The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Toomuch of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.
5.Orange juice
Dietitians often caution against drinking fruit juices, opting instead for the whole fruit, which has more fiber and less sugar. But orange juice has a surprising health benefit, Batayneh says. High in vitamin C and folate, it contains compounds that have been shown to decrease the body’s inflammatory responses after a high-fat, high-carb meal that may lead to plaque buildup. It may also help lower blood pressure, she explains. To make the most out of your morning glass, Batayneh recommends enjoying a half-cup (4 ounces) serving of freshly squeezed juice and balancing it out with some protein rich eggs for breakfast.
Fresh orange juice isn’t always so easy to squeeze, so if you have to buy it in a bottle, check the label. Don’t go for lower sugar juices like Trop 50, says Batayneh. “The reason your store bought orange juice is so consistently flavorful has more to do with chemistry than nature. To keep it healthy, be sure to look for an organic brand, make sure the label says ‘not from concentrate’ and stick with a 4 ounce serving.”
6.Horseradish
Even though it’s just tiny a condiment in your Bloody Mary or on your fish sandwich, the benefits of horseradish are just as strong as its taste, Batayneh says. “It’s rich in glucosinolates, compounds that are also found in broccoli that fight cancer by boosting liver detoxification and suppressing the growth of tumors. Horseradish also produces allylisothiocyanate, which acts as an antibacterial agent to boost immune health and fight off infections like UTIs (urinary tract infections).” And, while you don’t want to go out and start eating large quantities of it (too much can cause stomach distress, and pregnant or lactating women should avoid it altogether), Batayneh says two teaspoons should be enough to add flavor and reap its healthy rewards.
pistachios
Even though it’s just tiny a condiment in your Bloody Mary or on your fish sandwich, the benefits of horseradish are just as strong as its taste, Batayneh says. “It’s rich in glucosinolates, compounds that are also found in broccoli that fight cancer by boosting liver detoxification and suppressing the growth of tumors. Horseradish also produces allylisothiocyanate, which acts as an antibacterial agent to boost immune health and fight off infections like UTIs (urinary tract infections).” And, while you don’t want to go out and start eating large quantities of it (too much can cause stomach distress, and pregnant or lactating women should avoid it altogether), Batayneh says two teaspoons should be enough to add flavor and reap its healthy rewards.
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