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6 Simple Foods with Amazing Health Benefits

6 Simple Foods with Amazing Health Benefits

Everything you eat affects your body, for good or bad. That’s why your diet is so important to your health. You’ve heard about all the diet crazes, but most of them focus on what you can’t eat. We’ve compiled a short list of simple foods that comply with practically every diet out there. Check out these six foods that offer amazing health benefits.

Grapefruit

grapefruit

    Image via Flickr by sophie.z.j.

    People with type 2 diabetes and insulin resistance often turn to grapefruit because it helps people lose weight and balance insulin levels. Grapefruit also has tons of other health benefits (such as antioxidants) that protect against cancer and disease. If you don’t like the sour/tart taste of grapefruit on its own, it’s easy to squeeze the juice into smoothies or sauces to get the same benefits.

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    Almonds

    Almonds

      Image via Flickr by DesheBoard

      Most nuts make for a healthy snack because of the protein, but almonds also offer the benefit of calcium, magnesium, potassium, iron, vitamin E, and fiber. Look for granola bars with almonds or eat almonds raw on their own for a delicious and quick snack. You can also roast almonds or add them to other dishes.

      Bone Broth

      Here is my #reindeer bone broth. #ravintolapäivä #restaurantday

        Image via Flickr by xmacex

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        Bone broth is quickly becoming a trend among health-conscious people because of its amazing health benefits. It protects your bones and joints because of its natural collagen and gelatin, it heals and seals your gut, it makes you look younger and sleep better, and it’s good for your overall immune system. You can drink bone broth in a mug or use it as a soup base.

        Kale

        Kale Olive Salad

          Image via Flickr by ilovemypit

          In terms of nutrition, kale is one of the best greens you can eat. It’s full of antioxidants and it’s an excellent source of iron, calcium, and fiber. You can add the kale greens to salads or prepare it by steaming, boiling, or roasting. The most popular way to eat kale is simple: chopped up and added to a veggie salad.

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          Eggs

          Fried Eggs and Spinach

            Image via Flickr by Laurel Fan

            There are six grams of protein in one egg and only 70 calories. It’s frequently listed on top superfood lists because of all the essential nutrients it provides to your body. The best part is that eggs are relatively inexpensive and easy to add to your diet. Simply scramble them up for breakfast or fry an egg and add it to a sandwich.

            Salmon

            salmon

              Image via Flickr by nyaa_birdies_perch

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              Fish is generally considered healthier than beef and chicken, but salmon is at the top of the list. It is good for your heart because of its high dose of mega-3 fatty acids. Eating salmon also improves the look of your skin and function of your eyes. It is easiest to prepare by pan frying or barbecuing.

              Apples

              Apple

                Image via Flickr by www.metaphoricallatypus.com

                Apples are one of those items that frequently make their way into your cart at the grocery store because they’re both healthy and delicious. However, you might not have realized that apples are a superfood. They are packed with querceten, an antibiotic that protects your body from cancer. Apples also protect you from Alzheimer’s, Parkinson’s, diabetes, and other debilitating diseases. So, an apple a day literally does keep the doctor away. These benefits are found in both the sweet red apples and more tart green apples.

                If you care about your health, start adding these foods into your diet. You’ll have more energy and feel great. A good rule of thumb to remember is that whole foods are tremendously better than anything processed.  Other super foods you should try are blueberries, avocados, beets, chickpeas, and cucumbers.

                Featured photo credit: Image via Flickr by sophie.z.j. via flickr.com

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                Last Updated on September 18, 2020

                7 Simple Rules to Live by to Get in Shape in Two Weeks

                7 Simple Rules to Live by to Get in Shape in Two Weeks

                Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                1. Exercise Daily

                It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                If you’re a morning person, check out these morning exercises that will start your day off right.

                2. Duration Doesn’t Substitute for Intensity

                Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                3. Acknowledge Your Limits

                Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                4. Eat Healthy, Not Just Food That Looks Healthy

                Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                The basic nutritional advice includes:

                • Eat unprocessed foods
                • Eat more veggies
                • Use meat as a side dish, not a main course
                • Eat whole grains, not refined grains[3]

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                Eat whole grains when you want to learn how to get in shape.

                  5. Watch Out for Travel

                  Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                  This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                  If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                  6. Start Slow

                  Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                  If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                  7. Be Careful When Choosing a Workout Partner

                  Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                  My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                  If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                  I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                  Final Thoughts

                  Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                  Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                  More Tips on Getting in Shape

                  Featured photo credit: Alexander Redl via unsplash.com

                  Reference

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