5 Foods You Should Never Eat Again




When you are trying to improve your health and lose weight, there are certain foods that you should avoid.
Many of these foods are obviously unhealthy because they contain ingredients that are known to cause weight gain.
However, some other foods which are not so obviously linked to weight gain can nevertheless turn out to be just as bad for you.
These foods are deeply problematic, because most people do not know to avoid them and therefore end up consuming them much more often than they should. Here are 5 foods that you should never eat again:

1. White Bread

White bread is a staple in most pantries, but the truth is that it doesn’t have any nutritional value. White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for snacks.
As a result of these factors, it is unsurprising that research on those who eat white bread shows a correlation between eating larger quantities of white bread and being more likely to gain unwanted weight over a period of 12 years. As it turns out, even breads that claim to be wheat could contain more sugar than grain and should often be avoided.
Ideally, you should replace your white bread with whole grain or whole wheat bread whenever possible, as whole wheat bread is positively good for your health.
For example, it is a source of gamma-oryzanol, which lowers cholesterol levels if consumed on a regular basis, and some studies even suggest that women who eat the largest amount of whole grains are around 40% less likely to develop breast cancer (when compared to women who eat the smallest amount of whole grains).
In addition, don’t forget that you can also substitute white bread on your sandwiches with lettuce leaves or whole grain tortillas.

2. Fried Foods





It is common knowledge that fried foods are not healthy and should be avoided whenever it is feasible.
In addition to causing you to pile on the pounds, these foods are of little nutritional value and can cause some serious health problems.
They are associated with higher cholesteroland higher blood pressure, both of which decrease your cardiovascular health and make you more likely to suffer from heart disease or strokes.
Fried foods can also upset the digestive system, leading to uncomfortable acid reflux, and potentially exacerbating the cramps or gas pains associated with irritable bowel syndrome.
Unfortunately, many people exclusively associate fried foods with the French fries, chicken nuggets, onion rings and burgers that you can buy at fast food restaurants.
These people remain unaware that they may also be consuming unhealthy fried foods at home.
If you want to improve your health, you should never fry your meals in a pan on the stove or in a deep fat fryer. Instead, consider baking or broiling.
For example, you can oven-bake lean chicken breasts with a coating of herbs and spices, creating a delicious dinner that has very little fat content and provides you with plenty of protein. Meanwhile, red meat can be garnished with vinegar and minced garlic, and then broiled over coals.

Some of the most common examples of fried foods that you should avoid include the following:
French fries
Anything that is fried, even vegetables, will be a source of trans fat and contain a potent cancer-causing substance called acrylamide.
While this chemical can be formed in many foods when they’re heated to a temperature above 120 degrees Celsius (i.e. 248 degrees Fahrenheit), French fries and potato chips are the biggest offenders.
It is often said that one French fry is worse for your health than one cigarette.
Deep fried chicken
While a mere 320 calories per thigh seems skimpy, remember that you’ll likely eat at least 3 (and perhaps even as many as 10).
Since one thigh contains 25 grams of fat, eating deep fried chicken quickly leads to weight gain.
Further, let’s not forget Popcorn Chicken; just one serving contains a staggering 1,300 calories and 80 grams of fat (19 grams of which are saturated fat).
Fried chicken is even worse for you when you consider the fact that frying oil is very rarely changed.
Doughnuts
Doughnuts are fried, sugary, and almost always contain trans-fat as well as white flour. Store-bought doughnuts are made up of about 35% to 40% trans-fat, and an average doughnut contains about 200 to 300 calories (which are mostly from sugar) and few other nutrients.
Furthermore, in the US, canola, soybean, and corn oils are made primarily from genetically engineered crops, which come with their own set of health risks.

3. Cream-based Salad Dressings



Salads have a reputation for being healthy, so many people turn to them when they are dieting and trying to eat more nutritious foods.
This is an excellent idea in many cases, as salads can be very nutritious and are often low in calories.
However, it is important to avoid making an unqualified claim that all salads are healthy; in reality, they can become quite bad for you when they are drenched in cream-based dressings.
Although these types of dressings add a lot of extra flavor to salads and can make a meal more enjoyable, it is crucial to remember that they contain a lot of fat and calories. In fact, there can be end up being be more calories in your salad dressing than in the rest of your entire salad, completely undermining your attempts to shed excess weight.
As an alternative, why not experiment with oil-based salad dressings? In addition to tasting lighter, they have fewer calories and are much better for you. With the addition of a little salt and pepper (or some tasty herbs like oregano), an oil-based dressing can turn a salad into a great meal. You can also buy flavored oils that you can use as a basis for a salad dressing; some of these oils are infused with strong and pleasant tastes like garlic, lemon or pepper.

Worst types of cream based salad dressings





* Creamy and delicious, Ken’s Steakhouse Buttermilk Ranch dressing is popular as a salad topper and is often added to vegetables as well.
However, it is a pretty unhealthy pick that contains 180 calories and 280 milligrams of sodium per 2 tablespoons, encouraging weight gain and potentially impacting on heart healthy by raising blood pressure.
There are many healthier and tastier choices, such as Hidden Valley Fat-Free.
* Newman’s Own Italian Dressing is also a popular marinade. While it may be a better choice than a creamier topping, this dressing will definitely negate the health value of your salad.
Filled with 130 calories and 360mg of sodium, this tasty dressing isn’t worth the risk of gaining unhealthy fat.
* Known as a variant of Remoulade and Russian Dressing, the unhealthiest Thousand Island dressing is Ken’s Steakhouse with its shocking 300 milligrams of sodium and 13 grams of fat per 140-calorie serving.
Obviously, this dressing is another one that actually defeats the purpose of eating a salad in the first place. Try Kraft’s Fat-Free Thousand Island dressing instead; as well as being a tasty alternative, it is probably one of the healthiest additions to your salad.
* Last, but not the least, adding Marie’s Blue Cheese Dressing to a salad is a guaranteed way of spoiling your salad’s nutritional value. One serving contains 160 calories, 17 grams of fat, and 160 milligrams of sodium.

4. White Rice


Rice is a common ingredient in recipes, and it is also a popular side dish chosen to accompany meat dishes.
Most people simply assume that rice is healthy, but the nutritional value of rice is entirely dependent on the type of rice you choose.
Crucially, white rice is just like white bread; it can encourage your body to store excess fat that it doesn’t need and make it harder to lose weight. In addition, it has little nutritional value.
When it comes to choosing rice for a meal or a side dish, always opt for brown rice if you want to boost your overall health. Brown rice is full of fiber, vitamins and nutrients.
The high fiber content helps you to feel full and satisfied for longer (reducing your likelihood of overeating or reaching for a pack of cookies), and some studies also suggest that the plant lignans in brown rice can reduce your risk of developing heart disease (perhaps by combating arterial hardening).
However, the benefits don’t end here. Brown rice continues to be a popular subject of nutritional research, with experts currently exploring everything from a link to a reduction in asthma symptoms to the possibility that people who eat the most brown rice are less likely to develop cancer.
In sum, brown rice not only lacks the properties that link white rice to health risks, but it also contains a whole host of extra properties that are directly connected to health benefits.

5. High Fructose Corn Syrup


High fructose corn syrup is a commonsweetener that is often found in popular sodas, processed foods, baked goods and pasta sauces.
There is heated debate about whether high fructose corn syrup is good or bad for your body, and the scientific community has yet to reach a consensus.
However, as it stands, there is certainly some compelling evidence that it can quickly cause you to gain extra weight and even stimulate an increased craving for sugar or sugary foods.
There are also justified concerns that overeating sugary foods and foods that are high in fructose corn syrup may even increase your risk of suffering from diabetes or developing other health problems. Due to the fact that high fructose corn syrup may increase triglyceride levels, it could also be linked to a higher likelihood of heart disease.
Try to avoid any processed sugars and opt for healthier dessert options such as fresh fruits and berries. When it comes to finding alternatives to sodas that contain high fructose corn syrup, you have a few different options.
You could opt for fruit juice or diet soda, but it is worth remembering that the former can be very high in sugar and that the latter is associated with its own set of health concerns.
Water is always the healthiest choice, and it can be made more refreshing with a squeeze of fresh lemon or lime.
source : http://www.mydiet.com

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The 14 Best Things To Eat After A Workout


1. Eggs

 

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.



2. Quinoa


 For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

3. Orange Juice


 Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.




4. Kefir


 Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas


 Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon

  
Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

7. Blueberries

 

 These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus


This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout. 




9. Dried Fruit and Nuts


 If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple

 

 Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes


 Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi


Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness.

13. Water

 

 This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING


Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

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7 Exercises That Are Wasting Your Time

No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.

The Stationary-Bike Warm-Up

You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much, says Dean Maddalone, CSCS, director of the Professional Athletic Performance Center in New York. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up). This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout, he says. "If you don't increase your heart rate or break a sweat, you're wasting your time," he says.
Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it.


Machine Leg Presses

 

The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise, says Maddalone. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits.
Better Moves: "Squats are probably one of the best multi-joint exercises," says Maddalone. "They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.

Smith Machine Shoulder Presses

 

This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down, Maddalone says. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep.
Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders.


 

Kettlebell Swings

 

It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt.
Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.
 

Weighted Side Bends

 

When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor Angeles Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says.
Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.
 

Hip Adduction/Abduction Machine

  

You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," Rowley says. "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise."
Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves.


 

Machine Leg Extensions

 

These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health."
Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.
 
source : http://www.fitnessmagazine.com

 

 

 

 

 

 

 

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10 Foods Women Should Eat

Don't Go Without This Essential Superfoods List

 


Do you know which foods pack the most vitamins, minerals and antioxidants? They’re not the usual suspects. Read on for a list of superfoods you’re not eating enough of…



It’s not always easy to eat the right things. So when you fill your plate with wholesome food, it pays to make sure you’re getting the most nutritious foods.

Romaine lettuce is good for you, for example, but swapping it for one of the more nutritious vegetables like spinach or kale, with their dark, leafy greens, is even better. That's because some foods are nutritional powerhouses, with more vitamins, minerals and disease-fighting antioxidants than others.

But a “superfood” doesn't deserve that status if it’s too expensive or difficult to find, says Wendy Bazilian, R.D., co-author of Superfoods Rx Diet: Lose Weight with the Power of Supernutrients (Rodale Books).

Like an exercise routine, your diet has to be something you can stick with and enjoy.

Here is a superfoods list of the top 10 expert-recommended foods that will pack the most nutrients onto your plate.

1. Broccoli


Few vegetables are as divisive as broccoli, which was on former President H.W. Bush’s do-not-eat list. Either you love it or hate it — and researchers have even studied the reasons why.

Here’s a clue: If your parents don’t like the green stuff, chances are you won’t. Of course, that doesn’t mean you can’t find a tasty way to incorporate it into your diet.

Why it's a good food for women: Cruciferous veggies like broccoli, cauliflower and Brussels sprouts pack a serious punch against cancer.

That’s one reason why Joel Fuhrman, M.D., author of Eat for Health (Gift of Health Press) and Eat to Live (Little, Brown and Company), recommends eating foods from that family every day.  



In lab studies, sulforaphane, a chemical found in broccoli and its cousins, actually made cancer cells like leukemia and melanoma self-destruct. A 2007 Chinese study found that the compound may slow down the spread of breast cancer.

One cup of broccoli also boasts a whopping 135% of your daily vitamin C needs.

Where to get it: Frozen or fresh, broccoli is easy to come by year-round. To get the most out of your super veggie, try to eat it raw or lightly steamed — cooking kills off most of its vitamin C.

If you’ve inherited the “I hate broccoli” gene, indulge in cauliflower instead.

2. Beets


Don’t let the color scare you: These crimson root vegetables are sweet, rich and buttery. And the nutritional value these red devils pack is so great, you should get to know them better.

Why it's a good food for women: A 2008 American Heart Association study reported that beet (otherwise known as beetroot) juice is a superstar at bringing blood pressure down.

Even if you don’t feel like you’re at risk for high blood pressure, you will be. One in three Americans has hypertension and 90% will get it in their lifetime. High blood pressure can damage your arteries, which can lead to plaque buildup, heart disease, blood clots and strokes.

According to Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth (Fair Winds Press), beets are loaded with potassium, which counteract the effects of our salt-heavy diet.

They’re also high in folate, which we need to manufacture new cells and prevent DNA damage (a precursor to cancer).

Beet juice may also boost workout stamina by 16%, making exercise feel less tiring so you can go for longer, according to a 2009 English study.

The chemicals in beets also show great promise in combating cancer and inflammation. 

 

Where to get it: If you can’t find beet juice at your local grocer, order it online for $6 at Vitacost. It has a distinctive, earthy taste and mixes well with other juices, like cranberry. Canned beets are much easier to come by — and cheaper.

A great way to serve them up: Toss into an arugula salad with goat cheese and walnuts, and drizzle with balsamic vinaigrette and cracked pepper. Throw in some lean bacon for a distinctive salty-sweet flavor.

Try this Roasted Beet Crostini or roast them – peel, chop into bite-sized chunks, toss with olive oil and sea salt and roast in the oven at 450˚ for a little under an hour – and sprinkle with feta cheese — even your kids will fight you for them.

 

 




3. Turmeric


Spice up your meals with turmeric. Most often found in yellow curry dishes, turmeric is a member of the ginger family.

Why it's a good food for women: Curcumin, a plant nutrient that gives turmeric its deep golden hue, has long been used in Eastern medicine to treat infections and help speed wound healing.

Preliminary research in mice suggests that the spice may be useful in treating conditions like inflammation, digestive problems, arthritis and Alzheimer's.

“Regions of India with the highest regular consumption of turmeric have the lowest rates in the world of Alzheimer’s disease,” says Bazilian, “It may help promote brain health as we age.”

The body can absorb only a fraction of the curcumin we eat, but adding black pepper may boost our system’s ability to use it by 2,000%, according to Indian researchers.

Where to get it: Look for turmeric in your supermarket's spice aisle. It costs about $4 per bottle. If you’re lucky enough to live near a “little India,” you can find turmeric in bulk for much cheaper. Or use curry powder, which contains large amounts of the super spice.  

4. Sardines 


Sardines get a bad rap. But before you toss this one back to sea, know this: These guys taste like tuna, are less fishy than caviar and come already de-headed – so they won’t stare back when you peel open a can.

Why it's a good food for women: Sardines are a cheap and convenient way to fill up on fish oil, vitamin D and calcium all at once, says Janis Jibrin, M.S., R.D., co-author of The Best Life Guide to Managing Diabetes and Pre-Diabetes (Simon & Schuster).

"Just one can of bone-in sardines covers 125% of your vitamin D needs, 35% of your calcium and 88% of your daily selenium requirement,” she says.

Selenium, an antioxidant, helps keep the immune system fighting fit and protects our cells from damage.

Where to get it: For the healthiest catch, choose water-packed sardines without added salt.

Try our Sardines on Crackers or Jibrin’s easy (and tasty) sardine recipe: Drain a can of sardines, mix with lemon juice, a little crushed garlic and a few tablespoons of chopped parsley. Serve on whole-grain crisp bread or toast.

If you still can’t stomach the tiny fish, canned salmon with the bone will give you the same amount of calcium, vitamin D, omega-3s and selenium.

5. Kale 


Kale is part of the broccoli, or brassica, family. So if you’re broccoli-phobic, but want to reap its benefits, learn to love these leafy greens.

Why it's a good food for women: Not only does it do a number on cancer, it also helps the heart. According to Jibrin, a half-cup of kale juice per day jacked up helpful HDL cholesterol by 27% and lowered artery-clogging LDL in just 12 weeks.

Kale is loaded with vitamin C, which is great for your complexion, along with calcium and vitamin A, Bazilian says. Leafy greens also contain nutrients — carotenoids such as lutein and zeaxanthin – that help preserve vision and prevent eyestrain, a serious asset for those who stare at a computer screen all day. 

 

Where to get it: You probably breeze right by kale every time you wander through the produce aisle. It’s sitting next to those other leafy greens you’ve probably never tried, like collard, mustard, and turnip greens and Swiss chard.

Kale is delicious steamed, with pepper and garlic,

6. Blueberries 


This superfruit needs no introduction. The berries are so common in the U.S., you might have grown up picking them right off bushes in your backyard.

Anthocyanidins, the chemicals that give blueberries their color, have hit the spotlight for their purported health benefits.

Though still being studied, plants with these super-antioxidants have anti-inflammatory powers that may lower the risk of heart disease, diabetes, arthritis and protect against mental decline, according to various studies about their nutrition value.

But what makes blueberries a standout is their convenience.

“They’re versatile,” Bazilian says. “They don’t require seeding or chopping and you can get them year-round, frozen, fresh or dried.”

Acai, a Central American newcomer to the U.S., is a blueberry relative and just as good for you, but they’re expensive and hard to find.

Where to get it: Blueberries can cost less than $2 a pound in summer, but then skyrocket in winter. To save money, buy them in bulk when they’re cheap and freeze them to use year-round.

 

7. Black beans


Found most often in Mexican cuisine, black beans are more popular than ever in the U.S.

Why it's a good food for women: “Beans hit it out of the ballpark when it comes to nutrition,” Jibrin says.

They’re loaded with the essential minerals, folate, magnesium and iron.

Beans are the only food that crosses two categories on the food pyramid, Bazilian says. They’re both a complex carbohydrate and a protein source.

“People who regularly consume beans have better weight management and blood sugar regulation,” Bazilian explains.

That's because of their soluble fiber.

Black beans, in particular, have three times the amount of omega-3 fats than other beans, and their dark skin contains cancer-fighting chemicals called flavonoids.

Unfortunately, “beans can be a tough sell, because they can be gassy,” Jibrin says. But they do keep you regular.

If you’re wary of the fiber content, Bazilian and Jibrin say you can avoid digestive distress by easing beans into your diet slowly. Eat no more than half a cup at a time.

Where to get it: Canned beans are, by far, the most convenient – and they’re relatively cheap at 80 cents a can. But with a little planning, dried beans can save you even more money and aren’t too labor-intensive.

Simply cover dried beans with water in a large bowl, let sit overnight with a bay leaf or two, drain, and voila! Your fresh beans are ready to cook.

Jibrin recommends using half beans and half turkey to make chili, or adding beans to lean ground beef for sloppy Joes. This Slow Cooked Beans recipe will be ready for you after a long day of work.

 


8. Tart Cherries


Don’t confuse tart cherries with the sweet black cherries usually found in the supermarket produce aisle. This fruit is most often used in baking and comes frozen, canned or as juice.

Why it's a good food for women: Tart cherries are anti-inflammatory superstars and may be great for managing pain.

“They’ve long been used to treat arthritis and gout symptoms,” says Bazilian. Research in animals and humans suggests they can help relieve arthritis and post-workout muscle soreness, lower cholesterol and possibly even reduce body fat, according to a 2009 University of Michigan study.

Where to get it: Your cheapest bet: Buy them canned, for about $2.50 each, in the baking aisle. Tart cherries have the same zippy flavor as cranberries and taste good in smoothies or mixed with other fruits. For a good-for-you dessert, whip up this Sour Cherry Fruit Slump, a cousin of the popular cobbler.

9. Almonds


Almonds have been around since Biblical times, and are a staple in the heart-healthy Mediterranean diet. Mild and versatile, the nuts work well in sweet and savory dishes.

Why it's a good food for women: These days, nearly every packaged food – from yogurt to breakfast cereal – claims it’s loaded with probiotics, helpful bacteria that promote healthy digestion and a strong immune system.

Prebiotics are non-digestible food parts that create probiotics when they pass through your intestines. Almonds, along with other high-fiber foods, belong to this category and may play a role in improving stomach problems, like irritable bowel disorders and diarrhea, and boosting calcium absorption. 

 

Snack on a handful each day to lower your LDL, or bad, cholesterol. They’re high in vitamin E, which is associated with a lower risk of heart disease.

A quarter-cup of almonds also contains more protein than an egg. They’re also packed with magnesium, which helps boost production of the brain chemical dopamine — good for regulating mood and preventing depression.

Where to get it: Anywhere nuts are sold. If they don’t have it in your local market, Trader Joe’s has a wide selection. Many farmer’s markets feature a nut seller, who will be happy to answer your questions about the nutritional value of almonds, as well as offer samples.

Added bonus: Whether you’re craving salty or sweet, almonds make the perfect snack food. The roasted nuts come in a variety of flavors, like wasabi, BBQ, vanilla or cinnamon. Or, if you’re feeling adventurous, swap out your peanut butter for almond butter.

10. Quinoa 


Quinoa (pronounced keen-wah) is a protein-rich seed that the Incas ate to give them strength and energy. They're tiny pellet-shaped seeds that look and taste like couscous.

Why it's a good food for women: Quinoa contains all nine of the essential amino acids. The building blocks of protein, amino acids make up our muscles, tendons, glands and organs. Since our body can’t manufacture or store them, we need a steady source from our diet.

Without even one of the essential nine, our muscles and organs would start to break down. Most of us get all that we need from meat, but vegetarians need a surplus of whole grains and legumes to keep their levels intact.

Unlike refined carbohydrates, which are stripped of nutrients and fiber during processing, whole grains are loaded with antioxidants, vitamins and minerals. Quinoa is a good source of magnesium, which helps relax blood vessels and maintain healthy blood pressure levels. It may even be help prevent migraines.  

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Diet and exercise tips that will help you eliminate hard-to-reach belly fat

 


 





Shed stomach fat fast

A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods isn’t the right—or fun—way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 25 ways to flatten your belly.




Take your gossip session on a walk

Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.

Try the Roll-Up
 
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week. 

Make time for cardio

If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study. 

Try out Spidey moves

Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight fat with fiber

For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.
 
 
Be pushy at restaurants
 
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl’s night, order first. You'll keep yourself, and maybe even a friend or two, on track to a flatter tummy.  

Do the Windshield Wiper

Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.


Clean your house
 
One more reason to do spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut back on the pretzels

Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry fat with The Boat Move

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.
 
Add this green fruit to your diet

Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in 1/4 cup servings to ward off belly fat without overdoing it.
 

Play catch

Get into a crunch position—lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.
 
 
Skip your daily soda habit
 
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for Sassy Water, a Flat Belly Diet staple beverage.

Get on the wagon

That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.

Paddle off your belly
 
Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time. For the best kayaking trips


Sprinkle seeds on your salad
 
Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle two tablespoons on top of your salad and stir-fries.

Sculpt your core while you walk

As you go about your day, imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon this easy ab-engaging move will become like second nature.

Add fresh seafood to your plate

Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly- fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein.
 
 
Guzzle more H20

Forget water weight: Drinking lots of water helps flush bloat that your body might be holding onto in the heat.
 
 
Stand tall while pumping iron

Stand as much as possible when doing strength training exercises. That way your abs will naturally help to balance and stabilize your body. To add an extra flat belly boost to your weight routine, concentrate on keeping your abs tight and maintaining good posture while you lift, but without holding your breath.
 
 
Sleep away belly fat
 
Research from the University of Chicago shows that those who sleep 7 hours or more a night lose twice as much fat and are less hungry than those who get less than 7 hours of shut-eye.  

Tone up with tennis

After swinging a few backhands and forehands and you'll feel your abs getting tighter after just a few sets. You'll strengthen your obliques with every stroke.


Keep peanut butter in your diet

One serving of peanut butter has 2 g of fiber and 8 g of protein, on top of belly-busting MUFAs. Try this easy recipe to add a flat belly punch to dinner: Toss a half-cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.

Punch your way to a flat stomach
 
Take your workout indoors with boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too.

Sculpt while you sit

While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.


 
 


 
 




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