Based around a range of bars soups and shakes under a controlled regime this diet plan is cheaper than weight watchers and faster than your average calorie controlled diet. We have over 45 trained and accredited consultants all over cyprus.
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Why is veganism going mainstream? Cynthia Radnitz, Ph.D., a professor of psychology at Fairleigh Dickinson University who studies vegetarian diets, says there are many contributing factors. "Increasing interest in adopting a vegan diet has occurred for a variety of reasons including health optimization (weight control, disease prevention and reversal), animal rights/welfare (opposition to killing animals for food, horrible conditions on factory farms), and concern for the environment (realization that animal agriculture contributes to several forms of environmental degradation including deforestation, rising greenhouse gas levels, water pollution, and depletion of sea life)," says Radnitz.
Social media has also spread the word about blogs and other media touting veganism. Many restaurants have added vegan options, and stores are stocking more plant-based substitutes for meat, dairy, and egg products, eliminating some of the roadblocks that used to make vegan diets hard to stick to, she says.
"The difficulty of course with celebrity endorsements is they haven't been assessed by science, and there's no science to support that their strategy would work reproducibly in a wide variety of people," says Susan Barr, Ph.D., R.D., a professor of nutrition at the University of British Columbia. "But, on the other hand, you can never argue with what an individual says and feels."
Just like fat was feared in the '90s, dairy may be going through a period of undue criticism, says Paige Smathers, R.D.N., a dietitian based near Salt Lake City. "We kind of go through these cycles of what we vilify, and I think this is part of the ebb and flow of nutrition and how people like to vilify things," says Smathers. "Right now it's dairy, and it's pretty unfounded."
One thing you may have heard is that milk contains hormones. Some cows are given bovine somatotropins—growth hormones that increase milk production. However, only a minuscule amount makes it into milk, and your gastric juices break it down, says Richard Raymond, M.D., a food safety and public health consultant based in Colorado. And although milk contains some estrogen, the concentration is too low to be a concern, he says.
Consider how dairy may or may not fit into your diet:
Dairy is rich in bone-building nutrients.
You've heard it a million times: Calcium is good for your bones. However, this mineral's skeleton-preserving properties are particularly crucial when you're trying to drop pounds. "As you lose weight, you can also lose bone," says Barr. "If you have sufficient calcium intake during weight loss, that can reduce the impact on bone density." A cup of 1% milk provides 314 milligrams of calcium—nearly a third of what you need in a day. Sure, there are other sources of calcium, but they often aren't as concentrated. "You do get calcium from broccoli or kale, but you'd need to eat quite a heroic amount of broccoli or kale to get the same amount of calcium," says Barr. (Like 13 cups of raw kale pieces—which we don't advise downing all at once.) Plus, milk packs bone-boosting vitamin D, says Smathers. "It's great to get vitamin D with calcium because you're getting fat from the milk, which helps you absorb the fat-soluble vitamin D, and the vitamin D helps you absorb the calcium," she says. Many of us can use more vitamin D anyway: About 42 percent of the population is deficient, according to a study in Nutrition Research.
Dairy may help you stay slim.
Yes, you read that right. "There's actually some pretty good research suggesting that dairy products are actually helpful with weight loss," says Smathers. She recommends two to three servings of dairy products a day—and not the fat-free variety. You know that protein-rich Greek yogurt is a filling snack, and even cheese can be part of a weight-loss diet in reasonable quantities, Smathers says. Take, for instance, a sprinkle of feta on a salad. "It adds that bit of creaminess and deliciousness that makes you feel satisfied and not like you want more and more and more," she says. In fact, in a study published in the International Journal of Obesity, people who ate three servings of dairy a day gained slightly less weight as they aged than those who consumed less. Study author Paul Jacques, D.Sc., director of the Nutritional Epidemiology Program at Tufts University, says more research is needed, but there are a few theories about how this might work. For example: "Calcium intake is believed to be associated with lipogenesis, which is the formation of new lipids in the body," he says. More calcium may equal fewer fat cells.
Dairy can be difficult to digest for some people.
About 30 million Americans are lactose intolerant, which means they develop problems like bloating, gas, and diarrhea when they eat lactose, a sugar found in milk. These symptoms occur because these folks lack the enzyme needed to digest lactose. For lactose-intolerant people, reducing dairy could help them drop inches by reducing the bloat that can lead to a puffy stomach, says Smathers. However, the effects likely wouldn't be drastic, because lactose intolerance doesn't cause weight gain. It's often the opposite: "People with severe maldigestion/malabsorption are actually at risk for weight loss and underweight, because they're not absorbing all the calories in the foods they eat," says Barr. What's more, lactose intolerant people don't always need to totally ditch dairy. Yogurt and hard cheeses contain very little lactose. Some lactose intolerant people can even consume a serving of dairy without symptoms as long as they don't eat it on an empty stomach, says Barr. If you suspect lactose intolerance, your doctor can test you. It's tricky to detect by yourself because the symptoms are similar to the fallout from other conditions like irritable bowel syndrome.
The bottom line? "People should not eliminate any food unless they have really good reasons," says Smathers. "For nutritional reasons, mental health reasons, and also for quality of life. If you're cutting something out, you should really know it's essential and not a guess, because it's potentially setting you up for some difficulties nutritionally and otherwise."
Your physique requires weight loss programs calories to do all the basic functions and day to day
actions. Your 1500 calorie thought is slightly flawed in that the body shall be
pushed into 'starvation mode' and will pressure itself to burn much less fat as
it desires to conserve vitality. You'll need so as to add extra train and day by
day exercise to increase your day by day calorie burn by 450 energy to succeed
in your 1,250-calorie deficit aim.
You'll burn even more weight loss plans calories per
session if your exercise incorporates interval coaching: alternating short
bursts of intense cardio with slower exercise. You will lose extra weight and
trim extra inches from your waist than other people who are consuming the same
quantity of carbs and energy! You should know the precise quantity of energy
that you're consuming.
You see, losing a few pounds shouldn't be
something you can do in a single day. You see, exercise helps in burning off all
these excess calories in your physique and this consists of these saved energy
and convert to power. You must document all the things you do. From calorie
intake all the way down to workout routines.
You want to understand that
the food regimen weight loss pills prescribed by the burden loss trade are too restrictive
and really starve your physique reasonably than nourish it. This is the reason
why girls on eating regimen have such sturdy cravings for food. You have to get
used to issues like celery and lettuce because they include so few energy, but
eat enough and it'll fill you up and do you the world of fine. You want to chop
energy, drastically enhance protein, transfer extra, raise weights, and break a
sweat a number of times per week.
You must bear in mind the following
things you could keep away from: Junk food akin to doughnuts and pizzas comprise
excessive quantity of calories and fat that are not in any respect good for
people who are keen about weight reduction. You may have a long term purpose to
lose 25 pounds by cutting down on your calorie intake but nonetheless get
pleasure from your self from time to time weight watchers. You could possibly realistically lose
20 kilos in two months for those who stick to a moderately aggressive plan of
weight loss workouts and exercise, though dropping 20 pounds so quickly could be too
lofty a aim if you're already close to your purpose weight, read diet plans to lose weight fast.
You misplaced
me with the BMI calculations weight loss calculator I even have been utilizing my fitness pal
which states that at my current weight 248lbs, age 32, and peak 5`6 I would wish
to consume 1560 energy per day with a view to lose 1.5 lbs. You have higher
control of a meal's ingredients and calorie content material whenever you
prepare dinner at house. You need not rely energy or seek out strange foods; the
truth is, you could most likely begin this weight-reduction plan right now with
the groceries you have got in your kitchen right now.
You do not depend
calories on this eating regimen and you may eat many high fat foods forbidden on
different plans, but you could count carbs very rigorously and success is
dependent upon strict adherence to the diet by way of three phases. You may have
a high fibre, low calorie, low sugar cereal with almond milk - read the labels
to decide on one that's greatest for you. You can work out some required
adjustments conserving in thoughts the calorie content material of the food that
you are together with within the plan.
You can take a betaine
hydrochloric supplement to help you decrease the feeling of heartburn. You can
scale back your caloric intake to 2000 calories by having a breakfast consisting
of a three egg white omelet, a couple of slices of grainery toast with jam, some
fat-free yogurt and a tiny piece of fruit. You can stop or restrict them in your
day-to-day diets by recognizing these unhealthy meals for heartburn.
You
can jot down your meals and snacks in a journal, or use an internet food tracker
like Spark individuals's meals tracker will tell you what number of calories,
carbs, protein, fat and sodium you're taking in. It is easy to make use of weight loss programs for men. You
can embrace spinach in your soup as well as palak paneer in an effort to enjoy a
low-calorie wholesome and tasty meals with the brown rice. You can have your
chocolate, but as an alternative of the sugar free” chocolate candies which can
be stuffed with synthetic sweeteners, have a square of all natural darkish
chocolate ( Chocolate Recipes ). As for cheese, select sharp cheese, you should
use less and get the same cheesy goodness, thus saving calories ( Cheese Recipes
).
You can have some back whenever you're thinner, but if you want to
begin shedding weight, lose the junk meals. You can observe the Bean Diet and
get a large portion of your calories from fat and still shortly lose weight. You
can do it by changing your consuming habits along with a couple of different
issues you are able to do. I was never profitable with shedding pounds and
preserving it off till I accepted that for weight loss to work long run that I
must change my daily consuming habits.
You are eating nutitious food but
you are limiting energy and thus it will be useful so that you can shed extra
pounds. Yogurt could allow you to cut back the sensation of heartburn and is
filled with probiotics. Yet these drinks do not satisfy you the way in which one
hundred energy of food does, so they seem to be a waste.
Yes, your
efforts on doing powerful exercises weight loss exercises day by day and watching on your meal plans
might promise nice outcomes. Yes, it helps in losing a few pounds however until
the time you have misplaced weight. Yes there are extra energy in some greens
however not loads compared with processed foods, read for bodybuilding article.
Women who adopted the
plan misplaced almost twice as a lot fat as those who restricted energy every
single day. With very low calories your body could start using lean muscle
tissue as a substitute of fat for producing energy. With the opposite diets, I
achieved restricted success and regained all the misplaced weight and then some
inside a few months of discontinuing the opposite weight loss programs plans.
Zone diet plans to lose weight fast was founded by Barry Sears, Ph.D. Eliminating sugar and high starch foods is the basis of this diet plan. You've spent a long time at the weight you are and it takes work to get your body and habits back into the shape that is better for you and your family Don't sell yourself short as a lifelong unhappy person. You've seen that awesome dress in the shop window but you know they'll never have it in your size. You've read more than enough information about The Lose Weight Diet to decide if it's right for you.
Diet Plans To Lose Weight Fast With Exercise
You've reached the end of your work diet plans to lose 20 pounds in 2 weeks and HCG drops usage and can now begin eating whatever you love again but without the over-eating desires you once had. You've got two months to fit into a gown, meet your old friends for a reunion or hit the beach, and you want to look your best. You're right-if we don't keep up the regimen after weight loss, the weight will come back.
You're more accepting of the pounds filling out your sweater (not in the good way), and more than happy to accept the eating and sleeping habits of a hibernating bear. You're going to be focused on diet plans lose 20 pounds and inches. Your welcome Renuca.. The peppercorns help in absorption of Vitamin B and many other nutrients.
Your weight naturally fluctuates for many reasons so don't let the numbers on the scale discourage you. Your weight loss partner can go walking with you and you can encourage each other with your diet. Your Weight Loss guaranteed, Lose 14lbs in 14 Days, by eating more!
Diet Plans Lose Weight Quickly
Your weight can vary between 2-4 pounds each day because of changes in water intake and absorption. Your training exercise lose weight fast needs to gradually increase from the much easier ones to the hard options; you need to ensure consistency in your daily exercise by making it a daily routine in order to achieve your weight loss goals. Your stomach will not be able to tolerate it. Repeat it atleast after a week or two of normal diet.
Your somewhat filled stomach helps your mind take the right decision. Your refrigerator and cupboards will be stocked with the food that is on your plan. Your point allowance is based on your weight, height, gender, age, and activity level.
Your plan is absolutely amazing and I haven't felt this good about myself in about 15 years! Your physician will be able to provide their educated advice on the diet after a full physical examination, which will let you know if this plan is right for you. Your page was better than the book (and would have saved me a ton of time). You can read 10 amazing foods to lose weight.
Your muscles should get tired, but not so tired that you are experiencing pain. Your mother may be sad that you no longer eat her spaghetti, but who knows? Your main goal will be to achieve weight loss safely, stick to the above plan in order to lose weight which includes a healthy diet and exercise, discipline yourself and do not take shortcuts.
Your main barometer to fitness will be reduction in your dress size. Your lunch might consist of a roast beef sandwich with horseradish, a turkey avocado wrap, a ham and Swiss cheese sandwich or a black bean taco salad. Your lunch might consist of a glass of fruit juice, a salad with one chicken breast, three tablespoons of pasta and some peppers, tomatoes and cucumbers.
Your life will change in amazing ways by altering your diet and starting to exercise diet plans to lose weight fast for men, even so, you must take the first step to experience the adventure. Your life will be transformed tremendously, when you make the choice to enroll in a group. Your insides will be cleaner, your skin will be clearer, your hair and nails will be stronger, and you will just feel better all around.
Your health professional may prescribe stomach acid to reduce or to take care of your stomach lining. Your health professional may inform you to make use of particular over-the-counter medicines (antacids, acid reducers) for light heartburn. Your gut doesn't have sufficient room to grow, when you're indeed pregnant, and eating big meals would make your stomach full.
Your GP will understand whether orlistat is appropriate for you. Your goal if you have this condition would be to normalize your blood sugar levels first, then if you decide to fast opt for a less rigid version of fasting. Your energy levels have improved dramatically because your body has gone through a detoxing process.
Your dinner, on the other hand, should be a salad consisting of vegetables and fruits combined with a teaspoon of vegetable oil, you can read healthy diet plan. Your cravings may try to dominate, but think about the weight loss and the great results. Your cousin Margaret swears that giving up bread for a few weeks helped her shed pounds just in time for her high school reunion.
Your complete vegetarian diet plan is ready for you Now what? Your breakfast could consist of blueberry oat pancakes, waffles and berries, peanut butter and banana pancakes or a bean breakfast burrito. Your bowels are in better working order, and you should be at least 5 pounds lighter.
Your body works to keep that level pretty constant at all times. Your body will think you have stopped starving yourself, and you will drop at least a pound overnight! Your body will need to adjust to the nutritional values that have changed.
Your body will hang onto those pounds fiercely in fear of more starvation. Your body weight can vary between 1 to 4 pounds each day depending on the time of day. Your body weight (or more specifically body fat) is influenced mostly by your calorie intake in relation to your calorie expenditure, and your hormonal balance.
Your body thinks that it hit an emergency situation, and adjusts (to ensure your survival) by reducing the amount of calories it burns diet plans to lose weight fast.
The typical perception of women includes being gentle, dainty, and overall, staying home and taking care of the kids. There was a time in women’s history where larger women were doted on and desired, as being overweight meant that the woman came from a wealthy family that had plenty of food to eat, and little to no work was performed so there was no presence of exercise. But in this day and age, men want a woman who is slim, maybe a little toned, and overall gorgeous. Men typically want a woman who is smaller than them to help aid in their ego and masculinity to reassure their role as the protector of the house. If a woman goes around this status quo and dares to be different, it could mean that she will be alone and criticized by the public.
But there is a new world that women are exploring that was a man’s world for the longest time, and that is the world of bodybuilding. When we think of bodybuilders, we think of men such as Arnold Schwarzenegger who have large bulging muscles with their veins popping out and possibly abusing steroids. For decades, women have never thought about diving into this world, and the public had never considered the idea that women could also become bodybuilders. But in this video, there are ten women who have taken the risk and dove in headfirst into the world of bodybuilding. These women have rewritten tradition in the fitness world. This trend started in the 1970’s and has gone through an evolution of criticism, controversy, and overall acceptance of this sport.
Of course, men and women’s bodies are very different and react differently to the intense workout regime. Bodybuilders work out for several hours a day, constantly taking supplements to bulk up. But in the world of female bodybuilding, women are taking a different approach than what men have taken on. In the fitness world, women were once paranoid of getting those large bulging muscles like men have achieved, but recent studies have proven that this isn’t quite the case. So, female bodybuilder who are trying to get a little larger have a challenge ahead for them in their training. Sometimes that means having to go through extreme measures that have resulted in shocking transformations.
There have been female bodybuilders who have managed to get quite large with their muscles, and have made headlines and their own claim to fame by being trendsetters with their transformations. While the bulkier women aren’t as famous as the bodybuilders who look like models, they have still made some great achievements and paved the way for other women to follow suit, even if it means dramatically changing their bodies and even using steroids to do it.
The women in this video have also managed to pull off some amazing achievements in the world of female bodybuilding and making the sport more accessible for women all over the world. With online communities, training programs, and support from all corners of the world, more females are joining the world of bodybuilding, and now the men have to move over and make room.
All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
So what really is seperating your old and probably boring workout from a truly effective fat loss workout that gives you the results you have been wanting for so long?
Well, it comes down to one stimulus your body is put under during a truly effect fat loss workout. This event is called EPOC, or Excess Post Exercise Oxygen Consumption. After an intense fat loss workout, your body utilizes far more oxygen than normal levels which makes your body burn more fat hours after exercise.
Version of the classic North African herb paste known as chermoula serves as both a marinade and a sauce for this richly flavored salmon. If it is too cool to grill outdoors, you can roast the salmon at 450 degrees F for 12 to 15 minutes.
Makes: 4 servings
Active Time: 15 minutes
Total Time: 45 minutes
View Our Nutrition Guidelines »
INGREDIENTS
1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions (see Tip)
1 lemon, cut into wedges
PREPARATION
Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20 to 30 minutes, turning the bag over once.
Meanwhile, preheat grill to medium-high.
Oil the grill rack (see Tip). Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4 to 6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.
TIPS & NOTES
Tips: Keeping the skin on when grilling salmon helps hold the fish together and protects the delicate flesh from the searing heat. Once cooked, the skin slips off easily.
To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
NUTRITION
Per serving: 229 calories; 14 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 134 mg sodium; 452 mg potassium.
How many commercials have you seen sell pills that promise to shrink your waistline? How many “slim” drinks or “low-fat” snack options have you stumbled upon that claim to work like a fat burner in a box?
Those products may seem to work at first, but the results don’t last if your diet doesn’t change. Any good doctor will tell you that when it comes to weight management, “calories in vs. calories out” is the key. Thus, eating the right foods with healthy calories is a huge part of that equation.
I’m a firm believer that if you aren’t set in your nutritional foundation, and if you rely on quick fixes and fad diets, then you’ll never lose the weight and actually keep it off.
I’m not a fan of fake promises, and I’m definitely not a fan of pumping my body with drugs for weight loss. If you’ve used weight loss “miracle” products, I challenge you to throw them away and use food and good old fashion exercise as the key instead. By eating these foods, your body will love you and the weight will come off. Here are five foods to aid your weight loss:
1. Red chili or cayenne peppers
To lose weight, try adding spice. In particular, red chili and cayenne peppers contain capsaicin, which is known to help speed up metabolism and, in turn, aid weight loss. In one study conducted in the 1990s in Japan, people who ingested about 10 grams of cayenne pepper with their meals experienced reduced appetite.
2. Lentils
Lentils are the whole package. Low in fat and calories, yet high in fiber and protein, these little legumes will keep you full without packing on the pounds. Vegetarians in India rely on lentils for sustaining protein. One cup of lentils contains about 16 grams of fiber and 18 grams of protein, a combo that helps keep both your hunger and your weight down. Try eating masoor dal, a Northern Indian lentil dish.
3. Pumpkin seeds
Pumpkin seeds are incredibly healthy. Aside from containing good-for-you minerals like manganese, copper, magnesium, and phosphorus, the seeds are high in zinc. Consuming high amounts of zinc can help improve cognitive function and aid in weight loss. Try roasting them in the oven at 160-170 degrees for 15-20 minutes for a healthy snack.
4. Grapefruit
Grapefruit has long been touted as a weight loss food, and for good reason. A 2006 study found that eating grapefruit with meals can help you melt away the pounds. The 12-week study of 100 obese people found that consuming one-half grapefruit before meals resulted in an average weight loss of 3.6 pounds. Some participants lost up to 10 pounds.
5. Almonds
There are good and bad fats. Almonds make the “good” cut. They’re high in fat, but when eaten in moderation, they can help maintain a healthy weight and aid in weight loss. A ¼ cup serving of almonds contains 205 calories and 18 grams of fat. Of those fat calories, 16.5 are of the healthy, unsaturated kind. Now that it’s wintertime, healthy fats are especially useful in keeping us warm and full.
Weight loss efforts are often derailed by sudden cravings for high-calorie, low-nutritious foods, which leave us feeling hungry again too soon and send us into carb-craving energy crashes. Fortunately, we can stave off these unhealthy cravings by indulging in foods that leave us feeling fuller longer and which give a healthy dose of nutrition without unnecessary calories.
These superfoods satisfy hunger without piling on the calories, they pack a big flavor punch, and they can even help your body fight off cancer and maintain healthy blood sugar and cholesterol levels.
Try adding these delicious nutrition-packed powerhouses to your daily diet for amazing results!
Quinoa
This highly popular “New World” grain cooks up just like rice. Quinoa is high in fiber and is full of protein. Use quinoa, plain or flavored, as a side dish, add it to soups and salads, or eat it like oatmeal.
Sprouts can be grown from a number of seed types, including mung beans, alfalfa, sunflowers, and lentils. Sprouts are very low-calorie but highly nutritious, containing numerous vitamins and minerals as well as protein and calcium. Sprouts are great added to salads or stir-fries, or piled onto sandwiches.
Nuts
Nuts such as cashews, almonds, pistachios, pecans and walnuts are full of fiber, protein and many vitamins and minerals. Notably, nuts contain a good amount of Omega-3 fatty acids and antioxidants thought to fight off heart disease and help maintain healthy blood sugar and cholesterol levels. A small handful of nuts with their dose of healthy fats can stave off cravings for less healthy foods. Eat nuts plain, use them to top oatmeal and yogurt, or try nut flours in baked goods.
Berries
Fresh or frozen, berries such as strawberries, raspberries, blueberries, acai berries and cranberries satisfy a sweet tooth while dosing the body with powerful nutrients. Sweet and juicy berries have high fiber and water content to help produce a feeling of fullness without piling on the calories. Berries are great eaten plain, on top of yogurt or cereal, or blended into smoothies.
Cinnamon
This spunky spice adds flavor to foods without adding fat, salt or sugar, and it even has been shown to lower blood sugar levels in diabetes patients. Cinnamon sticks can be used to flavor stews and beverages, and powdered cinnamon can be added anywhere for a flavor boost. Those with more adventurous palates can also try spices like ginger, galangal, and cayenne pepper. Cinnamon and other brightly-flavored spices can be added to oatmeal, coffee, baked goods, stews and stir-fries.
Beans
Dry or canned, lentils and beans of all colors – red, pink, black, white and more — are full of fiber and protein. Beans are healthy, filling, and have seemingly endless uses in the kitchen. Beans are great on salads, as sides, in soups and stews, wrapped in tortillas or mashed and served as a dip.
Tomatoes
Tomatoes come in a variety of colors and sizes, and they contain essential nutrients like potassium, vitamins and lycopene, one of nature’s most powerful antioxidants. Tomatoes are juicy and have a sweetness and depth of flavor that make them ideal for a great number of uses. Raw tomatoes are great in salads, salsas and sandwiches, while cooked tomatoes can be stuffed, stewed, added to soup and chili or made into sauce.
Seeds
Seeds are stuffed with fiber, protein, vitamins and minerals. Sesame, sunflower and pumpkin seeds make great snacks on their own or added to cereals, yogurt, salad or stir-fries.
Flax, chia, and hemp seeds can add nutritional power to smoothies, oatmeal and baked goods. Seed pastes and butters can be used as sandwich spreads and as dips for fruit or whole grain crackers.
Oats
Oats have more soluble fiber than other grains, and therefore satisfy hunger for longer. Oats are high in protein and have been shown to help reduce bad cholesterol. Oats can be used to make bread and other baked goods, oatmeal, granola and tasty toppings for yogurt or fruit.
