Eight foods you should eat each day
Spinach
You can be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich vegetable source of Omega-3 and folic acid to help reduce the risk of heart disease, stroke and osteoporosis. Bonus: folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for a cup of fresh spinach or half a cup of cooked vegetables per day.
Make your salads with spinach, add spinach to scrambled eggs, which covering more than pizza and mixed with marinara sauce, then microwave for an immediate immersion.
Sesame Stir Braised Kale
Heat four cloves minced garlic, one tablespoon chopped fresh ginger and a teaspoon of sesame oil in a skillet. Add two tablespoons of water and a bunch kale (Stemmed and chopped). Cover and cook for three minutes. Drainage. Add a teaspoon of soy sauce and a teaspoon of sesame seeds.
Yogurt
Various cultures claim yoghurt as their own creation, but the food for the year 2000 old health benefits are not in dispute; fermentation generates millions of organisms pro-biotics that act as reinforcements for the battalions of beneficial bacteria in your body, boost the immune system and provide protection against cancer. Not all yogurts are probiotic, however, to make sure the label says "live and active cultures." Aim for a cup of calcium and protein rich goop a day.
Yogurt topped with blueberries, walnuts, flaxseed and honey is the ultimate breakfast – or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and sauces.
Power Smoothie
Mix one cup of fat yogurt, a cup of fresh or frozen cranberries, one cup of juice carrot and a cup of fresh spinach for the explosion of a rich in nutrients.
Tomatoes
There are two things you need to know about tomatoes, red are the best because it is full of more of the antioxidant lycopene, and processed tomatoes are as potent as fresh ones, because it is easier for the body to absorb lycopene. Studies show that a diet rich in lycopene may reduce the risk of bladder, lung, prostate, skin and stomach as well as reduce risk of coronary artery disease. Goal of 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
Pile on the ketchup and Bolognese; guzzle low sodium V8 and gazpacho, double the tomato paste called in a prescription.
Red and Pink Fruit Bowl
Cut a small watermelon, two grapefruits, three persimmons, one papaya and guava four. Garnish with mint.
Carrots
Most red, yellow vegetables, orange and fruits are spiked with carotenoids – fat-soluble compounds associated with a reduction of a wide range of cancers, as well as reducing the risk and severity of disease inflammatory conditions such as asthma and rheumatoid arthritis – but none are as easy to prepare, or have as few kilojoules as carrots. Goal of half a cup a day.
Raw baby carrots, sliced raw yellow pepper, pumpkin soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake.
Baked sweet potato chips
Wash and dry two sweet potatoes. Cut each into eight sectors, then mix with olive oil and paprika. Spread on a tray sheet and bake for 15 minutes at 180 degrees Celsius. Turn and bake for another 10 minutes.
Blueberries
Home to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence "brain berry" the nickname). Studies show that blueberries, which are rich in fiber and vitamins A and C, improve cardiovascular health. Aim for a cup of fresh blueberries a day, or half a cup frozen or dried.
Blueberries maintain most of their power in dried form, frozen or jam.
Blueberries also contain a good mix disease-fighting antioxidants and fiber. Snack on dried cranberries, or add the yogurt or breakfast cereal.
Black Beans
All beans are good for the heart but can not increase its intellectual capital as the black beans. They are full of anthocyanins, antioxidant compounds shown to improve brain function. A half cup daily serving provides eight grams of protein and 7.5 g fiber, low in kilojoules and saturated fat free.
Wrap black beans in the burrito breakfast, use both black beans and beans in broth, puree one cup black beans with a quarter cup of olive oil and roasted garlic for a healthy bath, add beans, limas, or peas to pasta dishes.
Black Bean and Tomato Salsa
Dice four tomatoes, one onion, three cloves of garlic, two jalapenos, a yellow pepper and mango. Mix in a can of black beans and garnish with ½ cup chopped fresh cilantro and juice of two lemons.
Nuts
Richer in heart-healthy omega-3 than salmon, loaded with more anti-inflammatory polyphenois red wine, and packing half as much protein as building chicken muscle, the walnut sounds like a Frankenstein, but it grows on trees. Other nuts combine only one of these characteristics, not all three. A portion walnuts – about 30 grams, or seven nuts – is good anytime, but especially as a post-workout recovery snack.
Sprinkle over the salad, dice and add to pancake mix, peanut butter on a spoon curry, grind and mix with olive oil to make a marinade for grilled fish or chicken.
Mix one cup of walnuts with a half cup of blueberries and a quarter cup of black chocolate chips.
Oats
Oats are packed with soluble fiber, which reduces the risk of heart disease. Yes, oats are loaded with carbohydrates, but the release of sugars is slowed by the fiber, and because oats also have 10g of protein per half cup, providing constant energy muscle development.
Eat cereal and grains that have a content fiber of at least five grams per serving. Sprinkle two tablespoons ground flaxseed on cereals, salads and yogurt.
How to Make Cherry Jam
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