Want to fend off summer weight gain from endless barbecues, pool parties, and vacations? Then, here's a list of the six super-foods to eat every day. They're packed with disease-fighting nutrients, and enough fiber and protein to keep your belly full for hours. They'll also help you cut 600 calories a day - which means you could lose one pound a week! Here are the facts, courtesy of Yahoo Health:
- First, think Popeye. Spinach really is a muscle-builder. It's also rich in folate and Omega-3 fatty acids, which reduce your risk of heart disease, stroke, and osteoporosis. So, aim for one cup of fresh spinach a day, say, in a salad - or half a cup cooked in an omelet.
- The next super-food: Tomatoes. They contain the chemical lycopene, which decreases your risk of heart disease, and many types of cancer. So, every day, grab eight cherry tomatoes, or sip some tomato juice. You can also try one a cup of papaya, watermelon, or pink grapefruit to get your lycopene fix.
- Super-food #3: Carrots! They contain carotenoids, which fight cancer, and reduce the risk and severity of asthma and rheumatoid arthritis. You can find that antioxidant in a lot of orange and yellow vegetables - so try to have a half-cup of carrots, sweet potato, butternut squash, yellow bell pepper, or mango every day.
- Another super-healthy weight-loss food: Blueberries! They contain more antioxidants than any other fruit in North America and help prevent cancer, diabetes, and age-related memory loss. Try mixing one cup of blueberries into plain yogurt, or make a 60-second smoothie by blending them with ice, OJ, yogurt, and a banana.
- Then, eat beans - especially black ones. They're good for your heart and your waistline, because they're packed with protein and belly-filling fiber. So, wrap beans in a breakfast burrito, or add black beans to your chili.
- The final super-food: Walnuts! They have more heart-healthy Omega-3s than salmon, more anti-inflammatory polyphenols than red wine, and half the muscle-building protein of chicken. So, toss an ounce of walnuts in your salad, or grab a handful for a post-workout recovery snack.