Top 10 Low Calorie Foods

This is going to be very useful, try them when you are on a diet.Oats

1.Oats

Oats can be an excellent addition to a healthy weight loss diet.

They’re not only low in calories but also high in protein and fiber that keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite

One study in 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal .Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a four-hour period compared to a ready-to-eat breakfast cereal

2.Asparagus

Asparagus is a flowering vegetable that comes in green, white and purple varieties.

All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.

One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively

3.Grapefruit—37 Calories Per Half Grapefruit

It’s time to pucker up if you’re searching for a fruit that keeps sugar calories in check. As with other citrus, grapefruit is a vitamin C heavyweight. University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, blood pressure, and cholesterol numbers, making it a ticker-friendly low-calorie fruit option.

4.Coffee

Calories: zero

Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.

Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.

What’s more the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.

5.Greek Yogurt

Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.

Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.One study in 20 women examined how a high-protein yogurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.Meanwhile, in another study in 15 women, high-protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.

6.Clementines

Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.

One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories

7.Rice Cakes, Plain—35 Calories Per Cake

When you’re craving something crunchy, rice cakes can satisfy your need without a significant number of calories. Made from puffed brown rice, the cakes can also provide a source of whole grains and energizing carbohydrates. Avoid flavored options to steer clear of sugars and other sketchy ingredients.

8.Mushrooms

Calories: 15 per cup

Meaty and incredibly low-cal, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.

Shiitakes, for example, contain lentinan, a nutrient that is thought to have anticancer properties. All mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

9.Fish

Fish is rich in protein and heart-healthy fats.

For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.

Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

10.Mussels—73 Calories Per 3 Oz.

Here’s more proof that you should cast your line and reel in mussels! With 10 grams of high-quality protein in a serving, they offer an exceptional protein-to-calorie ratio. This is on top of the fact that they’re very inexpensive, considered one of the most sustainable choices among your seafood options, and deliver a dose of ultra-healthy omega-3 fats.

A European Journal of Sports Science study suggests getting your fill of omega-3 fats may help bolster exercise performance by improving blood flow, maximum oxygen uptake by working muscles.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.healthline.com, http://www.bodybuilding.com, http://www.health.com

Top 10 Fitness Cutting Tips

Well Cutting is the hardest part, here are my top 10 tips to make cutting more pleasant.

1.Create a calorie deficit

To shed fat, you have to lower the number of calories you eat per day so your body is forced to make up that energy shortfall by using stored body fat.

A single pound of fat contains approximately 3,500 calories so if you want to lose a pound per week, you’ll need to eat 500 calories less per day. If you want to lose two pounds per week, you’ll need to drop 1000 calories per day.

2.Reduce your daily intake of liquid calories

When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities.

A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour.

3.Drop the Carbs Down

The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies – research those. Don’t forget rice and bread are sugary, too.

bodyfat, female athlete, bodybuilding, getting lean, cutting weight

Another misconception is that brown rice and pasta and whole grain breads don’t do the same thing as their regular white counterparts. Truth is – they do.They just have a little more fiber and digest more slowly, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them

4.Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

5.Pump up the protein

Protein is vital during a shred – it’s very thermogenic (burns fat) and will also preserve your muscle mass you don’t lose your hard-won muscle as you burn fat. Consume at least one gram per pound of bodyweight and up to 1.5 grams per pound if you are training especially hard. Choose low fat protein options such as fish and chicken to avoid consuming unwanted calories.

Getting enough protein is not always easy so consider using a protein powder that mixes easily with water in a shaker cup to make getting enough of the good stuff much easier.

6.Get your fibre on

Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day – start by adding wholegrains to your diet.

7.Resistance Training

Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

Just because you work out doesn’t mean it’s time to go get a pizza because you “just worked off the calories.” It’s simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

8.Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

9.Drink more water

Water is essential for flushing out toxins, burning fat, keeping you hydrated, and also for making you feel fuller. Drink at least eight 8-ounce glasses of water a day making sure you drink one glass before all your main meals to prevent overeating. Drink even more water anytime you feel hungry.

10.Increase your vitamin D levels.

This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.maxinutrition.com, http://www.anaxfitness.com, http://www.coachmag.co.uk, http://www.breakingmuscle.com

Top 10 Best Chest Exercises

Good developed chest is a clear sign that you know what you are doing.

1.Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2.Dumbbell Pullover

Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders.

3.Incline Dumbbell Bench Press

Pressing from an incline works the clavicular head of your chest, said Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.Lower the dumbbells to chest level, and then press them back up to the starting position.

4.Arnold chest press

Do it: Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet. Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement. Slowly return to the starting position for one rep. Do three sets of six reps.

Trainer tip: “Really slow down the chest press in the eccentric phase—as the weights are being lowered,” suggests Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.”

5.Seated Machine Chest Press

Why it’s on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.[3] This allows you to really target your pecs.

6.Cable Crossover

Wanna practice your “most muscular” pose? Join all the competitive bodybuilders out there and hit the cable-cross station for some flyes. Thanks to the cables, this single-joint movement allows for constant tension on the pecs. Our only concern? If you bend a little too much at the waist (a constant temptation when trying to squeeze heavy weights at the end of a taxing workout), you’ll shift the focus of the exercise from the lower pecs to the middle pecs. Not a bad thing, necessarily, unless you’re counting on the cable crossover to be the one exercise hitting that lower region.

7.Weighted Pushup

Adding weight to the classic exercise forces your muscles to work harder and keeps your rep range low enough that you’ll pack on serious muscle, according to Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.

Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

8.Chest fly

Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in. Pause for a second at the bottom of the movement, then exhale and return to start. Do three sets of 16 reps.

Trainer tip: “Give an extra squeeze to your weights at the top of each rep,” suggest Clayton. “That way, you’re keeping constant tension on the muscle throughout the entire exercise.”

9.Chest dip

Do it: While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position. Then, lift your legs off the ground and lean slightly forward. Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest. At that point, press your body back up, squeezing using the chest. Do three sets of 10 reps.

Trainer tip: “If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform,” suggests Daley. “These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.”

10.Chest Squeeze Pushup

This exercise tasks you with squeezing a pair of dumbbells together while doing a pushup.

“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” said BJ Gaddour, former Men’s Health Fitness Director.

Do it: Place two dumbbells next to each other so that they’re touching with the handles are parallel to each other. Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.

Forcefully press the weights together, and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.bodybuilding.com, http://www.muscleandperformance.com, http://www.menshealth.com, http://www.gq.com

Top 10 Exercises For Super Glutes

Beautiful butt is something every women and half of men population want. So what are best butt exercises?

1.Quadruped Hip Extensions

How to do it:

Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.

2.Squats

Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.

Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.

3.Barbell Hip Thrust

How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.

Contreras recommends mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”

4. Lunges

Do It Right

Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
Bend both knees and lunge straight down, sending the back knee towards the floor.
Try not to lunge forward over the front knee.
Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity.

Lunges also work a variety of other muscles including your hamstrings, quads, and calves. And, one of the best things about lunges is that fact that there are so many varieties—you can easily mix up your lunges to target your muscles in different ways from one workout to the next.

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

5.Kettlebell Swings

How to do it:

With your back flat and core engaged, lean forward and place both hands on the kettlebell. Your feet should a bit wider than hip-distance apart. Maintain a slight bend to the knee and drive the hips back. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Notes: The motion should come from the hips, not the arms nor the quads (this isn’t a squat), as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for desired reps.

6.Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.

7.Glute and Hamstring Extension

How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent (like a frog). Keeping your back flat, bend at your hips as far down as possible. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. At the top, give your glutes an extra squeeze. Use a controlled tempo during the exercise: aim for a 2-3 second count on the way down, 1-2 seconds on the way up.

8. Step-Ups

Do It Right

Stand in front of the step or platform and place the right foot on the step. Hold weights for added intensity.
Pressing into the heel, step up, touching the left toes to the step.
Keeping the right foot on the step, take the left foot down to the floor. Bend the knee into a lunge for more intensity.
Repeat for 1 to 3 sets of 12 to 16 reps on each side.

One key point is to push into the heel to lift the body up and concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.

9.Deadlifts

How to do it:

Stand close to the bar so your shins graze the bar and that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width and ensure that your back is flat and core is braced.

Lower your hips and flex the knees, keep your chest up and your back flat, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, driving your hips forward in a hip thrusting motion.

Lower the bar by bending at the hips and guiding it to the floor, ensuring that it stays close to your body to reduce any excess load on your low back.

10.Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.

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Top 10 Stretching Exercises

Stretching is very important for muscle recovery, it have many benefits to health.

1.Standing Hamstring Stretch

Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you’re done.

2.HIP FLEXOR STRETCH

Hip Flexor Stretch - Flexibility Exercises

Focus – Hips, quads, hamstrings and glutes

Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.

3.Lying Hip Stretch

My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.

4.Low Lunge

Benefits:

Improves flexibility in hips and quadriceps
Releases the psoas, which is part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs

How to do it: Come onto both knees and step your right foot forward. Make sure to keep your right knee over your heel and your left knee directly under your hip. Reach your left hand up toward the ceiling. Make sure to keep both hips facing forward and glutes engaged. Take deep breaths the entire time.

5.Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, “if it is tight, it can result in sciatic nerve irritation,” Cyrelson says. “Stretching this muscle can prevent potential future sciatica, or help treat it.”

Sit on the floor with both legs extended in front of you.
Cross your right leg over your left, and place your right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes

6.NECK STRETCH

Focus – Neck

In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.

7.Lying Quad Stretch

Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.

8.Lying Spinal Twist

5 OF 6ALL PHOTOS

Benefits:

Lengthens and realigns the spine
Increases flexibility in the hips and low back
Stimulates the digestive system

How to do it: Lie on your back and bring both knees in toward your chest. Bring your hands out to your sides and draw your knees up and over to your left side. Keeping your shoulder blades on the ground, rest your knees on top of one another. Take deep breaths the entire time. When changing sides (after holding for 30 seconds), make sure to use your core muscles to bring your legs back to center.

9.Posterior Capsular Stretch

6 OF 6ALL PHOTOS

Benefits:

Reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule
Improve range of motion in the shoulder (improvement in sports with a throwing or swinging motion)

How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.

10.90/90 Stretch

This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, “so you’re hitting both movements of the hip at once,” Atkins says. It’s a good option for people who have extremely tight hip flexors, she adds. “The front thigh is safely on the ground in a position that doesn’t cause too much stress.”

Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.

Stretches hips

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http://www.shape.com

Top 10 Breakfast Foods for Weight Loss

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

1.Raspberries

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.

2.Eggs

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.

4.Watermelon

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.

5.Oatmeal

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.

6.Bananas

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.

8.Jalapenos

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.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.eatingwell.com, http://www.womansday.com, http://www.healthline.com, http://www.eatthis.com

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).

3.SVETLANA BILYALOVA- Russia

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

4.JEN SELTER

12.5M FOLLOWERS.

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.

8.KAYLA ITSINES

10.5M FOLLOWERS.

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

9.JENNA RENEE WEBB – USA

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.

10.YANITA YANCHEVA

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.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.spotmebro.com, http://www.thephotostudio.com, http://www.buzzfuse.net, http://www.fitnessvolt.com

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

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

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

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

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

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

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

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

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

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)

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

If you are looking for workout clothes check our fitness and yoga leggings page. Or click on the images.

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.

4.SONIA ROBERTS

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.

8.CHRISSY CARTER

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.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.doyouyoga.com, http://www.theyogalunchbox.co.nz,
ww.yogainternational.com, http://www.wetravel.com

Top 10 Healthiest Vegetables on Earth

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

1.Spinach

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.

4.Kale

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.

5.Carrots

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

6.Broccoli

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 SFgate.com 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.

7.Asparagus

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.

8.Peas

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.

9.Garlic

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.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.healthline.com, http://www.universityhealthnews.com,
http://www.webmd.com, http://www.medicalnewstoday.com