Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.
A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.
Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.
4. Oily fish
Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.
While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.
Nutrition tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=9
Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.
Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.
What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in color, such as cherries, red grapes and many types of berries
These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.
Fibre-rich and provides many additional micro-nutrients including potassium, magnesium, folate and vitamin C. Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.
Hit the Floor….
Stand with feet shoulder width apart, arms down. Crouch, placing right hand on floor near left instep, left arm extended behind you (as shown). Jump, reaching arms overhead and landing in crouch position with left hand near right instep, right arm extended back. Continue alternating for 1 minute. Targets: abs, butt, thighs
Stand with feet wider than hip-width apart. Squat until thighs are almost parallel to floor, then jump, touching hands together above head with elbows bent as you tap heels together, forming diamonds with arms and legs (as shown). Land with soft knees. Repeat quickly for 1 minute. Targets: shoulders, abs, butt, thighs
Chicken breast is a get-slim staple for good reason: a 3-oz serving has 19 grams of protein for 100 calories. To avoid drying out chicken breasts during cooking, try quick methods like grilling or pan-searing, or simmer in tomato sauce to top whole-wheat pasta or grains.
Article courtesy of SELF
Every day we make small choices that make a big difference to your weight. Because we hardly think about these small choices, the weight creeps up until it’s time for a full plan of weight loss action. Instead of waiting until it gets to that point, start spotting these six diet saboteurs that may be slowly but surely adding inches to your waistline.
Instead of letting loose on the weekend continue control your portions and limit your alcohol consumptions. Don’t splurge all weekend just celebrate 1 meal per day. Alcohol is full of empty calories and it lowers your inhibitions enough to cause you to eat foods and amounts you wouldn’t normally.
Eating on the Run
Who hasn’t walked and scarfed down lunch at the same time? When you’re in a hurry the first thing you sacrifice is usually time to sit down to a decent meal. Eating on the run can cause you to eat too quickly for your body’s hunger and satisfaction signals to keep up. If you take less than 20 minutes to eat a meal, you could be setting yourself up for cravings and overeating. To avoid this, plan your meals, take a lunch to work so you won’t be rushing to go and pick up something. Plan to get away from your computer and eat in the lunch room or bring a blanket and eat outside.
Over the last 50 years, restaurant portions have grown out of control and so have our weights. We’ve become so used to the huge portion sizes that they seem normal now. Cook at home instead of eating out and use a smaller plate for your meals (your plate should not be no more than 9 inches). Remember that half your plate should be filled with vegetables and one fourth with a lean protein. If you must eat at a restaurant ask for a doggie bag before you eat and pack up the excess portion to avoid digging into too much food.
“Luxury” Coffee Shop Beverages
Your daily coffee supreme with the works from the coffee shop may be adding a significant amount of calories to your diet. Those specialty drinks can cost you about 370 calories and 15 g of fat. Instead, choose a regular coffee with two tablespoons of sugar and you’ll cut about 17,000 calories a year from your diet, which is almost 5 pounds.
A Dieting Mindset
Being stuck in the dieting mindset can cause you to go on a rollercoaster of losing weight just to stop dieting and put it back on. Yo-yo dieting is bad for your health. It causes your body to slow down your metabolic rate and initiates cravings. To get to and maintain a good weight, you need to commit to a healthy lifestyle.
Skipping meals is another way to wreak havoc on your metabolism. Your body might store extra fat to prepare for other missed meals. Instead of skipping meals, eat small nutritious snacks such as a handful of nuts or fiber rich cereal when you can’t get to a complete meal. Try not to eat after 7 p.m. when your metabolism is at its lowest.