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Best and worst foods for belly Fat QUIZ

Here are the highlights of the Quiz

Belly fast is worse for you than fat elsewhere on your body

Fatty foods such as butter, cheese and fatty meats are not the biggest cause of belly fat. The biggest cause is overeating, and lack of exercise

Calories from alcohol are worse for belly fat than other calories-

Trans fats an move fat from other parts of your body to your belly ( not a good thing)

Green tea, blueberries and soy show promise for fighting belly fat

Fast foods can contribute to belly fat because they are high in fat, calorie dense, and large portions.

To help your waistline- you should eat a diet high in fiber ( like popcorn)

Men tend to collect more belly fat than women

Spot exercises does NOT target belly fat

Belly fat has been linked to heart disease, osteoporosis and dementia

The best plan for reducing belly fat is cutting calories and getting more physical activity

 

 

 

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Heart Healthy Foods –

use herbs instead of salt sugar and trans fats

black beans are high in folate, Magnesium and fiber which helps lower cholesterol and blood sugar

Tuna Salmon, Mackerel, Herring. have Omega three fats to reduce blood pressure and Triglycerides

Use Olive oil- instead of saturated solid fats like butter

Walnuts and almonds have fiber and unsaturated fats- they lower LDL- bad cholesterol

Oranges- are high in pectin and Potassium which helps control blood pressure

Carrots have soluble fiber which lowers cholesterol

Oatmeal- lowers LDL Cholesterol and keeps blood sugar stable

Use less white flour and more oatmeal when baking.

Cherries and blueberries have anthocyanins which protect blood vessels

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eat this not that

Blueberries instead of granola bars-

whole grain bread instead of white bread

nuts instead of crackers

grilled chicken instead of fried chicken

dark chocolate instead of milk chocolate

figs instead of cookies

olive oil instead of butter

sweet potato  instead of white potato

brown rice instead of white rice

broiled salmon instead of fish sticks

 

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12 foods all nutritionist eat

Here are among the healthy 12 foods that nutritionist promote eating

Avocado- healthy fats- not saturated

Berries- good source of fiber and antioxidants

Almond milk- low in calories, no saturated fat

Cinnamon- curbs appetite and can help lower blood sugar

Eggs- 70 calories per egg- has 13 vitamins- and is a complete protein

Chickpeas- high in fiber,

nuts- monounsaturated fats, high in omega three fats- especially walnuts and almonds

kale- leafy green vegetable- high in Vitamins A, C, Fiber and calcium

Foods to improve memory, lower blood pressure, help Immune system

coffee- The antioxidants in coffee can protect against cell damage and reduce your risk of diabetes, heart disease and stroke

salmon ( wild type)- omega 3 fats fight against aging and lower inflammation in autoimmune diseases and enhance heart health

avocados- glutathione-an antioxidant that improves the function of your hormones

olives and olive oil- lower blood pressure and cholesterol due to their unsaturated fats

walnuts – have twice the amount of antioxidants as any other nut and contain high levels of vitamin E and omega 3 fats which enhance heart health.

green tea- catechins-an antioxidant that protects cells and may reduce the risk of cancers like stomach and esophagus.

sweet potatoes- b6 and potassium protect the immune system, lower blood pressure. The skins are high in fiber

dark chocolate-flavinoids-decrease blood cholesterol and blood pressure, heart attack and stroke risk

Asparagus-potassium and B12, for cell repair and maintenance. B12 can boost hearing

Garlic-sulfur compounds-when crushed releases allicin which wards off heart attacks and strokes

blueberries-antioxidants that help stave off memory loss

Dr Fried’s Blueberry Banana Walnut Bread

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Dr Fried's Blueberry Banana Walnut Bread

cooking spray
2/3 cup oatmeal flour
1 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
6 ounces blueberries- mashed
3 tbsp canola oil
1 ounce shelled walnuts
1/2 cup of eggs
3 ripe bananas mashed and peeled
Preheat oven to 350 and coat a 9×5″ loaf pan with cooking spray.Combine 1 cup whole wheat flour, 2/3 cup oat flour, 1/2 tsp baking soda, 1/2 tsp cinnamon and 1/2 tsp salt. Set aside,
In a large bowl beat 3 tbp canola oil 1/2 cup of eggs and 3 ripe mashed bananas ( peeled). Stir in flour mixture, add 1 ounce of shelled walnuts, and 5-6 ounces of fresh blueberries that have been mashed. Pour batter in the prepared loaf pan, bake until brown (45 min to 1 hour). Place on rack to cool for about 10 minutes.