Six Fruits That are Rich in Vitamins and Minerals (Lindsey Lang)

If you are looking to shape up, lose weight, get clearer skin and eyes, or have increased energy levels, then you will need to improve the foods that you are consuming. You can do this by incorporating more fresh fruits into your diet, which will help to increase your intake of vitamins and minerals. This article takes a look at six of the most nutritious fruits and vegetables, and it explains what each of their benefits are.

Avocados

Many people are afraid to eat avocados because of their fat content. Yes they do contain a high level of fat, but here is the good news - this fat is monounsaturated fat which is extremely good for your body. Avocados contain a number of antioxidants, and they are also high in a compound known as beta-sitosterol which will help to block the absorption of cholesterol from other foodstuffs. Avocados are delicious when eaten on their own, alternatively they can be added to fresh salads, or used in healthy wraps.

Blueberries

Blueberries are an extremely nutritious fruit. They are packed full of flavonoids called anthocyanins which are what actually gives the fruit their rich colour. These anthocyanins help to guard against cancer, heart disease and even memory loss. Blueberries can also help to cure urinary tract infections and alleviate constipation. Blueberries can be enjoyed as part of a healthy breakfast, or they can be used as a delicious and nutritious snack throughout the day.

Oranges

One single medium sized orange will give you the recommended daily dose of vitamin C alone. Oranges are also high in potassium, and the membrane that covers each orange segment also contains hesperidins which can help to lower cholesterol. A great way to enjoy oranges is to use a juicer to make some delicious fresh orange juice.

Apples

Apples are crammed full of antioxidants. The skin contains a high level of fiber which can help to keep your bowel movements regular. One apple will give you approximately 15% of your daily dietary fiber intake. Apples can be enjoyed alone, or combined with other fruits and vegetables and juiced to create a delicious drink.

Bananas

Bananas are high in potassium and they also contain protease inhibitors which help to prevent stomach ulcers. Bananas can be enjoyed in your cereal, or they can be taken to the gym where they will make a great pre or post workout snack.

Kiwis

Not only are kiwis delicious fruits, but they also contain more than double the vitamin C content of an orange (ounce for ounce). They are also believed to help lower the risk of cataracts developing. Kiwis can be enjoyed alone, or they can be used to make a fruit salad.

Strawberries

Strawberries are a favourite fruit for many people. They contain high levels of vitamin C and a range of antioxidants. They can reduce inflammation and help to control type 2 diabetes. When eating strawberries you should skip the cream, and instead enjoy them alone or in a fruit smoothie.

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Nuts and Their Health Benefits (Lindsey Lang)

Many nuts and seeds have a high calorie count that can often put people off eating them. Nuts and seeds contain a high amount of fibre, protein and nutrients, making them an essential part of any healthy diet. Regardless of your diet plan, you should incorporate some nuts and seeds into your diet in order to keep it healthy and balanced. There are a few tips that you can follow in order to select the healthiest types of nuts. This article provides some information on the healthiest types of nuts, and it explains what each of their benefits are.

Nuts to Avoid

Nuts are always most nutritious when they are consumed without any coatings or additives. This means that you should avoid any nuts that are covered in oils or in a sugar coating. These types of nuts have much higher calorie levels making them less suitable for weight loss. If you want to enjoy roasted nuts then you can make your own version at home by covering the nuts in herbs and spices and placing them under a grill for a much healthier alternative.

Calorie Content of Nuts

Many nuts and seeds have a similar calorie count. The highest calorie nuts are brazil nuts, walnuts and pine nuts which contain approximately 180 calories per ounce. Peanuts, almonds, cashew nuts and pistachios have some of the lowest calorie counts at approximately 160 calories per ounce. Seeds will typically contain between 160 to 180 calories per ounce, but they are often eaten in much smaller quantities than nuts.

Almonds

Almonds contain a high level of magnesium, copper, vitamin B2 and vitamin E. Most of the fat that is contained in almonds is monounsaturated, meaning that it is a good fat that your body requires to function optimally.

Cashews

Cashews are high in both antioxidants and phosphorus. They are delicious eaten raw, or they can be lightly coated in black pepper and salt. They can be enjoyed as a healthy snack throughout the day.

Flaxseed

Flaxseeds, also known as linseeds, are a type of seed that is high in vitamin B2, manganese and omega-3 fatty acids. Flaxseeds have anti cancer properties, and they also help to keep your bowel movements regular. Flaxseeds are used to make crackers, and they can also be sprinkled on cereal or porridge or used to make bread.

Pumpkin Seeds

Pumpkin seeds contain a huge range of nutrients, including magnesium, potassium, phosphorous and vitamin K. They may also help to lower cholesterol levels in the body. Pumpkin seeds are delicious when they are used in salads, or they can be used as an ingredient in fresh bread.

Walnuts

Walnuts are extremely high in manganese, copper and omega 3 fatty acids. They also have a high level of amino acids, which the body uses to make nitric oxide. Nitric oxide helps to keep the blood vessels in the body flexible. Walnuts are delicious in salads (think waldorf salads), or they can be enjoyed as a tasty snack.

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Top Tips to Help You to Improve Your Body Image (Lindsey Lang)

Did you know that approximately 91% of American women are unhappy with their bodies? Your body image refers to the way that you perceive your body and the the way that you assume others perceive your body too. Your body image can become severely warped; take the example of an anorexic girl who is convinced that other people view her as overweight. When it comes to body image there is one place that you need to start - and that is with yourself and your own thoughts. This article provides some simple top tips that will help you to improve your body image.

Get Clear

The first step to improving your body image is to get clear on what you really think about your current body shape and type. Take a pen and paper, clear your mind, and write down some of the words that you commonly use to describe your body. You can also keep a notepad with you throughout the day and write down any thoughts that you think that refer to your body. If you are concerned about your body image then the chances are you will be thinking negative and critical thoughts about your body throughout the day. The good news is that you can change these thoughts. By becoming clear on your thought patterns about your body you are taking the first steps to changing it and creating a happier healthier picture of yourself.

What Do You Want?

Once you have completed the above step it is time to get clear on what you want. If someone could wave a magic wand and you could have your dream body what would it look like? This image may not always be attainable depending on your original body shape and features, but it does give you an idea of the direction that you want to head in. Rather than just saying you want to lose weight, think about it in more detail. How much weight would you need to lose in order to feel happy and confident on your own skin? Do you want to tone up? Do you want to have more energy and vitality? These are all things that all play a part in your body image.

Change Your Thoughts

After you have figured out what you really want you are ready to start changing your mindset to reflect your new thoughts and beliefs about yourself and what you are capable of. When you catch yourself thinking a negative thought about your body stop and replace it with something better. Be kinder to yourself, and know that you are taking the steps to improve both your body image and your overall health and fitness levels.

Set a Fitness Plan

Of course you will not be able to become a healthier person by thoughts alone, and that is why it is important to make a health and fitness plan and to set goals. You can do this by joining a gym, hiring a personal trainer or by joining a health and fitness program to help you to shape up and lose weight.

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Three Top Tips to Lose Weight (Lindsey Lang)

If you could ask a group of people what some of their main goals are, many people would respond that they want to lose weight. By losing weight you will not only be improving your overall health, but you will also be improving your body image which in turn will help you to have more confidence in yourself and your abilities. Losing weight may not always be easy, but if you are prepared to make the changes necessary then it is most definitely doable. This article provides three simple tips that will help you to lose weight.

Get Clear

The first step to losing weight is to get clear on your reasons behind wanting to lose weight. Go deeper within yourself and ask questions such as why you want to do this. Do you want to look better? Do you want to feel better? Do you want increased vitality and energy? Do you want to look great on your next holiday on the beach? Often our wants and needs will be a combination of some of these things. By getting clear on what you really want you will be able to set better goals which can be used to transform the way you look, and help you to stay motivated during your weight loss programme.

Set Goals

Now you are ready to set goals regarding your diet and exercise plan. In order to effectively lose weight safely you will need to combine exercise with a healthy eating plan that is best suited to your body. Avoid fad diets and instead stick to things which have proven results. There are plenty of products which incorporate vitamins and minerals into delicious and healthy foods. When it comes to exercise you will want to set goals which you feel are achievable. Setting goals that are extremely difficult to achieve will only backfire and cause you to feel anger because you are not getting the results that you want. Most people like to start with a set amount of weight that they would like to shed. Once this figure has been set you will want to break it down into small steps that you can take on a daily or weekly basis in order to reach these goals. These steps can include things like working out for a set amount on time per week, attending fitness classes and following a healthy eating plan.

Get Help

One of the main reasons why people fail at achieving their ideal weight goals is that they do not receive the help and support that they need. There are many ways that you can receive help, including by hiring a professional personal trainer, by signing up to a healthy eating or fitness programme or by joining a weight loss group where you can communicate with other people who have similar goals to your own. The help and support will be able to motivate you through the weight loss process, and it will help to pick you up at times when you feel things are tough or are not going as planned. Remember, never give up! You have taken the first step to improving your health and fitness by reading this article in the first place. You can do it!

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Six Highly Nutritious Vegetables (Lindsey Lang)

By incorporating more fresh vegetables into your diet you will be improving your overall health. Vegetables contain a number of vitamins and minerals that your body needs in order to function correctly. This article lists six highly nutritious vegetables, and it explains what each of their benefits are.

Broccoli

Broccoli is considered to be one of the most potent cancers fighters thanks to its high levels of sulfur compounds. Sulfur compounds work by telling your genes to increase the production of enzymes, and it is these enzymes that help to detoxify potential cancer compounds. Broccoli also contains a decent level of calcium, potassium and vitamin C. You can incorporate more broccoli into your diet by lightly steaming it and using it as a side dish. There is also a type of broccoli called tenderstem broccoli which is delicious when eaten raw in salads.

Spinach

Spinach was often referred to in the famous cartoon Popeye, in which Popeye consumed it in order to gain superhuman strength. Spinach is indeed a highly nutritious vegetable. Spinach contains high levels of vitamin K which help to prevent bone fractures, and it also contains magnesium and potassium. Spinach can be enjoyed in a salad, or it can be gently steamed and enjoyed as a side dish.

Garlic

Did you know that garlic is actually classed as a vegetable - although it is rarely eaten on its own. Garlic contains potent disease fighting compounds as well as antioxidants and vitamin C. It can help to reduce inflammation, and it has antiviral and antibacterial properties. Garlic will also thin the blood which can help to reduce the formation of blood clots. Garlic can be added to many dishes to enhance the flavour. Garlic capsules are also available to purchase for people who do not like the taste of raw or cooked garlic.

Sweet Potatoes

Sweet potatoes have high vitamin A content. Vitamin A is an important vitamin which helps to maintain healthy eyes, skin and intestinal systems. They also have high levels of beta-carotene. Sweet potatoes can be oven cooked to create delicious and nutritious sweet potato fries.

Onions

Onions have a number of health benefits, including that fact that they can help people who are suffering from osteoporosis. This is partly because onions have a high peptide content when helps to reduce your body's calcium loss levels. They are also high in vitamin C and folate. Onions can be thinly sliced and enjoyed raw in salads, alternatively they will add flavor and depth to pastas, soups and casseroles.

Red Peppers

Red peppers contain the highest amount of vitamin C out of any vegetable. By increasing your vitamin C intake you will lower your susceptibility to colds and flu viruses. Vitamin C is also important for the regeneration of the skin, and a recent study showed that women with higher vitamin C intakes had less wrinkling and dryness of the skin. Peppers can be enjoyed raw in salads, or they can be added to stir frys.

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