Top 10 Breakfast Foods for Weight Loss

Breakfast is most important meal of the day, but what we eat is even more important.


A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss.

Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost at fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.


Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

3.Avocado Egg Boat Bake

Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.


Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.


Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.


High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fatBananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

7. Nut and Seed Bread

For an easy, gluten- and grain-free breakfast recipe, look no further than this bread from Keri Glassman, M.S., R.D., founder of The Nutrition School. It’s packed with important nutrients, including omega-3s and protein, and researchers from the University of Missouri-Columbia found that women who consumed a protein-rich breakfast reported greater appetite control throughout the day.


Sugar, per pepper: 0.6 g
Fiber, per pepper: 0.4 g

Registered dietitian Isabel Smith loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. “Try adding jalapeño or another spicy pepper to an egg dish or avocado toast,” Smith suggests.

9. Matcha-Chia Pudding Parfaits

“Matcha is made from ground green tea leaves, and [it] provides an antioxidant kick as well as a small boost to your metabolism,” Largeman-Roth says. The mango and kiwi contain fiber, while the chia seeds have anti-inflammatory alpha-linolenic acid (ALA) fatty acids, which are also a good source of protein, she adds.

10.Sweet Potatoes

Sugar, per 1⁄2 cup: 7 g
Fiber, per 1⁄2 cup: 2 g

The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Minchen likes to use them to whip up a sweet potato hash. “I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on,” she says.

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Top 10 Female Fitness Models

This is going to be too hot, so many beautiful fitness model. Every one of them work hard to get to the point where they are.

1.MICHELLE LEWIN – Venezuela (My favorite)

Probably the most famous girl on this list is Michelle Lewin. This bombshell has millions of Instagram followers and has even posed for Playboy. She has a PERFECT body. See more of her sexy figure @michelle_lewin_.

Michelle uses a split routine for her exercises, meaning different days in the week are for training different muscle groups. Monday is her back and biceps day, which includes exercises such as chin-ups, rows, T-bar rows, dumbbell curls, EZ bar curls and straight bar curls. Tuesday is her hamstrings and calves day, which includes exercises such as lying leg curls, seated leg curls, deadlifts, seated calf raises and standing calf raises.

2. Paige Hathaway

Paige Hathaway is a fitness cover model and entrepreneur who rose to prominence thanks to social media. She amassed an Instagram following of 4 million and more than 5.5 million likes on Facebook. She grew up in Minnesota and was physically active since she was a child. She wanted to pursue a career in athletics and fitness modeling.

Her life took a turn when she took part in a fitness show and ended up winning 2nd place.Paige starts her mornings with a bean burrito and avocado, or plant-protein smoothie (usually hemp protein). She eats a lot of carbohydrates, the good ones, like the sort found in rice, sweet potatoes, and oats. Vegetables are always on the menu, usually in the form of tossed salad. Fish is also a very important part of her diet as a source of protein. She is a pescetarian (someone who eats only fish or other seafood but not the meat of other animals).


Coming straight out of my last fantasy, this Russian hottie is a sight to behold. With a butt that is damn near perfect, and the face of a Hollywood actress, this lady is a MUST FOLLOW on Instagram @bilyalova_sveta



After documenting her fitness journey on Instagram while working front desk at a gym, Jen Selter quickly rose to fame and has established herself as one of the top fitness models. She has been featured on the cover of Women’s Health magazine numerous times, and has also launched a successful training program which has helped many of her followers achieve their fitness dreams. Having established her fitness empire as early as 2013, Jen is one of the O.G fitness models and is still growing more successful with each year.

Instagram: @jenselter

5.Eva Andressa

From a skinny teenager to a global fitness icon, Eva Andressa has paid the dues on her fitness journey. Eva Andressa’s unique figure has attracted huge admiration. Eva Andressa has worked hard to sculpt one of the greatest physiques in the fitness industry, inspiring millions to achieve their goals.

It is through fitness that Eva Andress has created a successful career, becoming a fitness model and Professional Bikini Athlete and online sensation. Eva is one of the most recognized fitness models around the globe. The fit girl has amassed a cult following in all her social media accounts.

6.ALICE MATOS – Brazil

Is this chick for real? Talk about a killer bod!This bodybuilding bombshell has a rare mix of total sexiness and complete femininity. How would you like to spot her on the squat rack? I know I would! But for now, check out her Insta @alicematoss.

7. Andreia Brazier

Andrea Brazier is another Brazilian fitness model who has won 4 consecutive WBFF titles. She started off as a model in Brazil and later decided to pursue a career in fitness. Turns out she had an even bigger success there. So far, she the most muscular of the girls on the list, you can be assured by the picture below. When she is not doing fitness, Brazier likes to spend her time with her family and two dogs,

Jimmy and Burr.Her workout schedule will make some men consider their masculinity. She works out 6 days a week with one day off. Her favorite motto is “Eat clean, Train dirty”. Brazier’s diet mainly consists of a moderate amount of complex carbohydrates, low fat, and high protein. Her best three tips for looking good are: eat clean, train hard and sleep well. Maybe you will get inspired by that.



Australian-based personal trainer, author and model- Kayla Itsines has been listed as one of the 30 most influential people on the Internet by Time Magazine. Her series of fitness ‘Bikini Body Guide’ e-books have seen major success, as well as her workout app Sweat With Kayla which was the most financially successful fitness app of 2016.

Instagram: @kayla_itsines


Holy sh*t. This girl is hot. She is a former girlfriend of UFC fighter Travis Browne and is very comfortable with showing lots of skin. I don’t know why Travis cheated on her, but he made a HUGE mistake. Jenna, contact me if you want a real man who won’t cheat on you. Follow her Insta @jennareneefit.


Yanita Yancheva is a social media and fitness star from Bulgaria. She gained fame after making it to the final of a TV show in her home country.

After the show, Yanita used her exposure to inspire others to follow a healthy lifestyle. By 2017, she’d become an online sensation, being followed by fans around the world.

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Top 10 Best Yoga Pants

When you workout in the gym or taking yoga classes you need comfortable pants (leggings). What are the most comfortable and popular leggings on the market.

1.Mesh Pattern Leggings Fitness And Yoga

fitness leggings

Most popular right now, fitness and yoga leggings on the market.

Waist Type: High
Fabric Type: Knitted
Material: Polyester,Spandex
Pattern Type: Print
Thickness: Standard
Length: Ankle-Length

2.Relief Style Leggings / Yoga Pants

workout leggings

Super sexy leggings, relief push up design to lift up your forms.

Style: Office Lady
Waist Type: High
Fabric Type: Knitted
Material: 57% Nylon + 8% Spandex + 35% polyester
Thickness: Standard
Length: Ankle-Length
Pattern Type: Solid

3.Motivation Style High Waist Push Up Leggings

yoga leggings

With these workout leggings motivation finds you.

Item Type: Full Length
Sport Type: Yoga
Fabric Type: Jersey
Closure Type: Elastic Waist
Material: Polyester
Gender: Women
Fit: Fits true to size, take your normal size

4.Push Up Leggings with Pockets

fitness leggings

Beautiful leggings with pockets, to wear your phone everywhere with you.

Waist Type: High
Fabric Type: Knitted
Material: Polyester,Spandex
Thickness: Standard
Length: Ankle-Length
Model Number: Push Up Fitness Leggings
Pattern Type: Solid

5.I Love Squats Workout Leggings

workout leggings

You may not love squats, but you will love these leggings.

Material: Polyester,Spandex
Pattern Type: Print
Waist Type: Mid
Fabric Type: Knitted
Length: Ankle-Length
Thickness: Thick

6.Fashion Quick-drying Leggings / Yoga Pants

workout leggings

Ultimate workout legging with Quick-drying technology.
Fabric Type: Knitted
Style: Gothic
Material: Nylon
Waist Type: Mid
Thickness: Standard
Length: Ankle-Length
Pattern Type: Solid

7.Hero Women Leggings / Yoga Pants

yoga leggings

Hero Woman leggings, one of the most beautiful workout pants on the market.

Fabric Type: Knitted
Material: Nylon,Spandex
Pattern Type: Print
Waist Type: Mid
Thickness: Standard
Length: Ankle-Length

8.Honeycomb Streak Geometry Leggings Fitness / Yoga Pants

fitness leggings

Honeycomb leggings, real art geometry workout pants.

Waist Type: High
Fabric Type: Knitted
Pattern Type: Dot
Material:  Polyester 88% Spandex 11% 
Thickness: Standard
Length: Ankle-Length
Color: Natural Color

9.New Super Stretchy Leggings Fitness / Yoga Pants

workout leggings

Ultra-Stretch Fit (Enough thickness with breathability: No See through) that slims, conforms, and contours with each pose and movement

Item Type: Full Length
Closure Type: Elastic Waist
Material: Nylon,Spandex
Model Number: High Waist Seamless Fitness Leggings
Fabric Type: Broadcloth
Pant Length: Ankle-Length Pants
Color: Black,Red, Purple,violet,olive

10.Fitness And Yoga Set (Gradient Suit)

yoga leggings

Looking for most comfortable workout suit? You find it, style and comfort in one suit. All eyes on you.
Fabric composition nylon 87 (%)Lining ingredient content 13 (%)

Sleeve Length(cm): Full
Gender: Women
Feature: Anti-Shrink,Breathable,Anti-Pilling,Quick Dry
Fit: Fits true to size, take your normal size
Pattern Type: Solid
Size: S,M,L

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Top 10 Yoga Teachers You Should Fallow

When you start something new, you need someone to look up to.
Check out our top 10 yoga teachers.

1.Heidi Kristoffer

Style: Hatha, Vinyasa Flow

Heidi teaches at Strala Yoga in NYC where she is known as the ‘upside-down girl’ due to her penchant for inversions. Passionate about sharing her love of yoga with others, her classes offer everyone the chance to be upside down in a fun, safe way! Heidi is a wonderful example of the healing powers of yoga. Her personal practice helped her heal a herniated disc in her spine as well as helping to prevent surgery on two broken vertebrae. She uses core integration and alignment as well as laughter, to help her students “lengthen and strengthen” – while having fun!

2.Bikram Choudhury, Founder of Bikram Yoga

  • As of 2012 there were more than 600 Bikram Yoga studios worldwide, 330 of them in the USA, and 86 of those in California. NY Village Voice.
  • With 350 to 440 students in each Teacher Training Bikram is still personally training up to 1760 Bikram teachers each year. Given that he’s been training teachers since 1994 we can assume there are now tens of thousands of Bikram Yoga teachers. LA Weekly.
  • Five women filed civil suits against Bikram in 2013 alleging incidents ranging from sexual assault to rape. The cases have yet to be heard.
  • Author of Bikram’s Beginning Yoga Class and Bikram Yoga: The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment
  • 378,000 hits on Google (Using his full name)
  • 6,600 Twitter followers
  • 174,000 followers for ‘Bikram Yoga’ on Twitter.
  • 11,585 followers on Facebook
  • 82,706 followers for ‘Bikram Yoga’ on Facebook

3.Molly Birkholm

As a yoga and meditation teacher, Integrative Restoration (iRest) teacher trainer, retreat leader, and speaker, Molly inspires others to create meaningful life changes. She’s also a co-founder of Warriors at Ease, and has helped pioneer evidence-based trauma-sensitive yoga and meditation programs in military communities and other populations affected by PTSD. These include human trafficking survivors, people in recovery, homeless youth, prisoners, and refugees.

To date, Warriors at Ease has trained more than 800 teachers who work at more than 65 military bases and VA facilities, serving hundreds of thousands of soldiers and veterans in all 50 states and more than 10 military bases outside of the U.S.

In early 2018, Molly launched the Women’s Empowerment Initiativein collaboration with Yoga International, a one-year digital course aimed at empowering women by providing them with both spiritual and practical tools to help them live at their full potential.


Sonia has been teaching yoga for over ten years, and every Friday she publishes a small story on her blog about yoga students in the San Francisco Bay Area. Influenced by various traditions and teachers, her passion is to help others build core strength and reach their full potential. Check out her Instagram (@soniarobertsyogamagic) to see some incredible inspirational yoga photos of Sonia performing various poses.

5.Elena Brower

Style: Hatha, Kundalini

A yoga teacher for over 16 years, Elena is a global yogini who sets an amazing example through the work she does for others both on and off the mat. She is the founder and co-owner of Virayoga in NYC, where she teaches students awareness of their body, mind and soul through artful alignment. In addition, she is the Executive Producer of On Meditation, a series of films that explore the practice of meditation and she is the co-author of Art of Attention. Quite a combination of inspiration!

6.John Friend, Founder of Anusara Yoga

  • Anusara Yoga had up to 600,000 students at it’s peak. It still holds regular global teacher training programs, immersions, and events.
  • Five hundred and eighty teachers are registered on the Anusara database. One hundred and fifty are reported to have defected due to the scandals surrounding Friend. 
  • Friend resigned from Anusara amidst allegations of financial mismanagement, sexual misconduct, and for being, amongst other things “like a thousand-headed Hindu painting,” and “weird warlock perverted Dumbledore power whore.” 
  • Friend has now relaunched himself with a new brand of yoga called Sridaiva Yoga.
  • 34,800,000 Google results
  • No personal Twitter or Facebook
  • 5,490 followers for ‘Anusara School of Hatha Yoga’ on Facebook
  • 20,400 Youtube videos

7.Rod Stryker

Rod is the founder of ParaYoga® and the author of The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom.

Renowned for his depth of knowledge, practical wisdom, and unique ability to transmit the deep teachings of yoga to modern audiences, Rod is a leading proponent for living a life of purpose, fulfillment, and freedom. He has taught for more than 35 years, dedicating his life to improving the lives of others through his lectures, books, leadership, and service.


Chrissy Carter strives to connect yoga with day-to-day life. If you aren’t in New York City to take classes from her, you can still get a taste of her philosophy via her blog posts, which combine tips for your yoga practice with general wisdom, positivity, and even yummy recipes.

If you love inspirational yoga teachers, Chrissy’s social media accounts are worth following! Her beautiful Instagram feed will have you staring and scrolling, and she’s also quite active on both Twitter and Facebook.

9.Tiffany Cruikshank

Style: Vinyasa

Yoga teacher, author and wellness expert, Tiffany Cruikshank has over 15 years experience in the holistic health and yoga fields. She has a background in Acupuncture & Sports Medicine and is the Yoga Teacher and Acupuncturist at the Nike World Headquarters. Tiffany travels the globe delivering amazing classes and workshops and uses her lighthearted and playful approach to encourage people to “live life to the fullest”. She is a regular contributor to many of the leading yoga and wellbeing publications and has published her first book Optimal Health for a Vibrant Life, a 30 day guide helping people move towards holistic health.

10.Gary Kraftsow

Gary Kraftsow has for over 40 years been a pioneer in the use of yoga as a vehicle for health, healing, and personal transformation. His journey as a yoga student, practitioner, teacher, therapist, and teacher of yoga teachers and therapists began at age 19 when he traveled to Madras, India (now Chennai), to study Saiva Siddhanta (the Saivite Tantra of South India) with the respected scholar and mystic V. A. Devasenapathi, and yoga with T. K. V. Desikachar (the son and student of T. Krishnamacharya).

Gary developed the protocol used in two notable studies by the National Institutes of Health: “Evaluating Yoga for Chronic Low Back Pain” and “Yoga Therapy for Generalized Anxiety,” and for the “Mind-Body Stress Reduction in the Workplace” clinical trial for Aetna Insurance Company.

In 1999 Gary founded the American Viniyoga™ Institute through which he offers workshops throughout the U.S. and trainings for yoga teachers and yoga therapists.

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Top 10 Healthiest Vegetables on Earth

Some vegetables are more healthy than others, here are my top 10.


This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure.

2.Red Bell Pepper

Versatile and flavourful, red bell peppers are a common ingredient in a variety of raw and cooked dishes. This low-calorie food holds roughly 150 percent of the recommended daily value of vitamin C. However, according to the National Institutes of Health, vitamin C begins to break down if cooked above 375 degrees fahrenheit, meaning the vegetable loses some of its nutritional value when cooked.

Try this: Simply cut a raw pepper into slices for a crisp, tasty snack on-the-go.

3.Beet Greens

Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup raw provides nearly twice your daily requirement. Cooking tip: Saute a bunch of tender beet greens with some olive oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.


Kale is a very popular leafy green vegetable with several health benefits. It provides 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small study reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:

  • a 10 percent reduction in low-density lipoprotein, or “bad,” cholesterol
  • a 27 percent increase in high-density lipoprotein, or “good,” cholesterol

Other research suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.
How to eat kale
People use baby kale in pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice kale for its heart-healthy benefits.


Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams)They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention

In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer

Carrots are also high in vitamin C, vitamin K and potassium


Like kale, broccoli is a cruciferous vegetable and holds the same anti-carcinogenic properties outlined above. In comparison to other cruciferous vegetables, though, broccoli has the highest concentration of carotenoids, a category of compounds shown to decrease the risk of disease, particularly cancer and eye diseases.

One caveat: As explains, “Some folks [may] experience gas and bloating from difficult-to-digest sugars found in raw cruciferous vegetables” like broccoli.

Try this: For an easy, crunchy snack, try tossing raw broccoli with vinegar and salt in a large bowl.


With an earthy-sweet flavor, asparagus is a good way to load up on folate. Research suggests that this B vitamin is an ally in the battle against high blood pressure. Cooking tip: Shave raw asparagus with a vegetable peeler. You’ll get ribbons that are wonderful in salads.


Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:

  • fiber, at 9 grams per serving
  • protein, at 9 grams per serving
  • vitamins A, C, and K
  • certain B vitamins

Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.

Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.

How to eat peas

It can be easy to keep a bag of peas in the freezer and eventually use it to boost the nutritional profile of pasta dishes, risottos, and vegetable curries. Or, a person can make a refreshing pea and mint soup.


Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt.The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic’s variety of health benefits.

Several studies have shown that garlic can regulate blood sugar as well as promote heart health.In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity.

Another study fed garlic to participants both with and without heart disease. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups.

Garlic may be useful in the prevention of cancer as well. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells.However, further research is needed to better understand the potential anti-cancer effects of garlic.

10.Sweet potatoes

Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams of fat per medium potato, when it is baked with its skin.

Each potato also contains:

  • much more than an adult’s daily requirement of vitamin A
  • 25 percent of their vitamin C and B-6 requirements
  • 12 percent of their potassium needs
  • beta-carotene, which may improve eye health and fight cancer

Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.

How to eat sweet potatoes

The easiest way to enjoy a sweet potato is to bake it in its skin and serve it with a source of protein, such as fish or tofu.

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The 10 Worst Foods You Can Eat

This is going to be very helpful. In the end make some conclusions.


One ounce of regular potato chips has 152 calories and 10 grams of fat (3 grams saturated).If you eat just three ounces a week, in one year you’ll have consumed 23,400 calories and added about seven pounds to your waistline. And that’s from just a couple handfuls – which barely constitutes a satisfying snack for most of us.

Healthier Substitutes for Chips: Rice cakes and popcorn cakes are no longer the tasteless Styrofoam-like disks they once were. Now they’re available in lots of flavors, so you can satisfy a salty craving without hitting the potato chips.

2.Most Pizzas

Pizza is one of the world’s most popular junk foods.This is not surprising, given that it tastes awesome and is incredibly convenient to eat.

The problem is that most commercially prepared pizzas are made with seriously unhealthy ingredients.The dough is made from highly refined wheat flour, and the meats on them are usually processed. Pizza is also extremely high in calories.

Alternatives: Some pizza places use healthier ingredients. Homemade pizzas can also be very healthy, as long as you choose wholesome ingredients.

3. Stick Margarine

If your buttery spread can stand on its own, it’s the fats that are making that happen — specifically, its saturated fats. Saturated fats are more solid than, for example, a monounsaturated fat such as olive oil, and these fats are bad for you because they expand your waistline, raise your bad cholesterol levels (while lowering levels of good cholesterol), raise your risk of heart disease and raise your risk of suffering a stroke.

Stick margarine used to contain trans fats, also known as partially hydrogenated oils, and some brands still do (always read the ingredient label); trans fats are considered one of the worst — if not the worst — fats for you to eat.

4.Microwave Popcorn

Quick, easy, and often very tasty, microwave popcorn’s one of the worst foods to eat for several reasons. First, the microwavable bag is lined with a substance that, when heated, releases perfluorooctanoic acid (PFOA). According to the U.S. Environmental Protection Agency (EPA) and The American Cancer Society, PFOA stays in the environment and our bodies for a long time after exposure, and it has been shown to increase risk of certain cancers in lab animals as well as cause developmental irregularities. While the EPA has not officially classified PFOA as a carcinogen, it’s scientific advisory board suggested that PFOA is likely a human carcinogen after reviewing draft risk assessment data in 2005.

Second, the artificial butter flavoring in microwave popcorn may also contain 1 of 2 chemicals known to cause respiratory problems: diacetyl or 2,3-pentanedione (PD). While the biggest popcorn manufacturers have banned diacetyl from their products after it was shown to have caused lung diseases in those who regularly inhaled it (factory workers and even a consumer), many replaced the dangerous additive with 2,3-pentanedione, which recently has been shown to cause respiratory toxicity in rats.


White flour, vegetable shortening, white sugar – and it’s deep-fried to boot.One glazed Krispy Kreme doughnut packs 200 calories and 12 grams of fat, including heart-stopping saturated fat, trans fats and cholesterol.

An old-fashioned cake doughnut is even worse: 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fats.

6.Gluten-Free Junk Foods

Gluten-free is all the rage these days.

About a third of people in the US are actively trying to avoid gluten, according to a 2013 survey.

The problem with many gluten-free diets, is that people replace the gluten-containing foods with processed junk foods that happen to be gluten-free.These gluten-free replacement products are often high in sugar, unhealthy oils and refined grains like corn starch or tapioca starch. These refined starches lead to rapid spikes in blood sugar, and are extremely low in essential nutrients.

Alternatives: Choose foods that are naturally gluten-free, like unprocessed plants and animal foods. Gluten-free junk food is still junk food.

7. Anything Deep Fried

Deep-fried foods are the weakness of many; even First Lady Michelle Obama has confessed her love for french fries. One of the problems with eating deep-fat fried foods is that cooking foods at such high temperature may cause them to form toxic chemical compounds — that we then eat. You see, too many french fries won’t only increase your waistline (which they will); your side order is also linked to health problems such as stroke and an increased risk of certain cancers including breast, esophageal, head and neck, lung, pancreatic and prostate. Men, for example, who eat fried foods — doughnuts, fried chicken, fried fish and/or french fries — once or more per week increase their risk for prostate cancer as much as 30 to 37 percent.

High-temperature cooking, and especially deep frying, also causes foods to develop AGEs (short for advanced glycation endproducts), and AGEs have been linked to chronic inflammation and disease-triggering oxidative stress.

8.Fat-Free Ice Cream

Low-fat ice cream may sound like healthier fare, but it can cause just as many pounds gained, maybe even more! This is because sugar – another one of my heart-health villains – often replaces the missing fat in low- and non-fat varieties of ice cream. Fat helps your body feel satiated, and – like a speed bump – helps to slow any insulin surges needed to metabolize sugar in your bloodstream. Your body also needs fat to absorb and utilize fat-soluble vitamins A, D, E, and K. My advice – if you’ve got to have ice cream, keep the fat and limit portion size to 1/2 cup.

9. Imitation Cheese in a Can

Some people love this stuff.

But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – packs 276 calories and 21 grams of fat, 13 grams of which are saturated.

Healthier Substitutes for Imitation Cheese: 
Go for the real thing. Soft cheeses like Brie have about 100 calories per ounce.Goat cheese is even better: One ounce has 76 calories and 5 grams of protein.

10. Canned Soup

Although quick and convenient, canned soup can contain monosodium glutamate (commonly known as MSG),  a “flavor enhancer” that is notorious for causing reactions such as headaches, nausea, heart palpitations, and more. MSG is an excitotoxin that can enter the brain and cause damage to neurons. Although it is widely associated with Chinese food, MSG is also frequently found in American fast and processed foods – be sure to carefully examine food labels for its elusive presence – MSG can go by many names; my colleague.

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Top 10 Celebrity Workout Songs

Who want to know celebrity’s favorite workout songs.

1.Lindsey Vonn’s Get-Pumped Playlist

“Only Girl (in the World)” – Rihanna
“The Show Goes On” – Lupe Fiasco
“Get Back Up” – T.I., featuring Chris Brown
“Hero” – Nas, featuring Keri Hilson
“Like a G6” – Far East Movement
“Imma Do It” – Fabolous
“Loyalty” – Birdman, featuring Lil Wayne and Tyga
“No Hands” – Waka Flocka Flame, featuring Roscoe Dash and Wale
“Right Above It” – Lil Wayne, featuring Drake
“Won’t Back Down” – Eminem, featuring Pink

2.Katy Perry

“Jamie Foxx’s ‘Blame It’ has this little beat in the best spot-I love playing it,” says Perry. “I was just blasting it in the car.”

3. Dr. Dre

Eminem – till i collapse
Kanye west – power
Nero – doomsday

4.Kendall Jenner

Whether she’s in New York City boxing at Gotham Gym or getting a quick workout in at a hotel gym, she never allows herself to slack off on her fitness routine. Jenner shared her current workout music playlist on her website, so you can check it out for yourself. It includes R&B jams like “Body Party” by Ciara, “Unfoolish” by Ashanti, and “Ignition (Remix)” by R. Kelly. 

5.Dwayne ‘The Rock’ Johnson 

Archie Eversole – We Ready
Godsmack – Rocky Mountain Way
One Life, Last Breath – Boo-Yaa T.R.I.B.E.
Tech N9ne – Erbody But Me
N.E.R.D, Rihanna – Lemon (Drake Remix – Audio) ft. Drake
A$AP Ferg – Plain Jane
E-40 Feat. 2 Chainz & Juicy J – They Point
Migos – Peoples Elbow
Metallica – Enter Sandman
Nicki Minaj – Chun-Li

6.Sophia Bush

“When I go to the gym it’s a lot of Taylor Swift’s ‘Fearless’ album,” says Bush. “‘Love Story’ makes you happy and energized. It’s the perfect melding of silly, sweet and fun.”

7.Hugh Jackman

Jackman relies on heavy metal bands like Metallica and Godsmack to get him through a particularly brutal workout. 

8. Britney Spears

Shakira – Can’t Remember to Forget You
Michael Jackson – The Way You Make Me Feel
Madonna – Material Girl

9. Ashton Kutcher

Considering the actor isn’t usually associated with the music industry, this workout playlist provides some nice insight into Kutcher’s musical taste. Be warned, some of his picks may come off as ill-advised at best.

Top track: “Lose Yourself” by Eminem
Cringiest track: “Photograph” by Nickelback

10. Taylor Swift

Based on the tracks featured, Taylor’s musical taste is pretty much in line with her own musical style, although the playlist does have its fair share of diversity.

Top track: “Nothing’s Gonna Hurt You Baby” by Cigarettes After Sex
Cringiest track: “Something Just Like This” by The Chainsmokers featuring Coldplay

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