Top 10 Cancer-Fighting Superfoods.

Cancer is a disease characterized by growth of abnormal cells that harm the body in various ways. There are more than 100 types of cancer, including breast, skin, ovarian, lung, pancreatic, colon, prostate and lymphoma. Each cancer has a different set of symptoms.

According to the American Cancer Society, cancer is the second most common cause of death in the U.S and as per United States Cancer Statistics: 1999–2011 Incidence and Mortality Web-based Report, more than 575,000 people die of cancer and over 1.5 million new cases are diagnosed each year in the U.S.
According to the World Health Organization (WHO), new cancer cases are expected to rise by about 70 percent over the next 15 to 20 years.



A few factors known to increase your risk of cancer include aging, excessive smoking, excessive alcohol intake, excessive exposure to the sun, obesity, exposure to harmful chemicals and secondhand smoke, and genetics.
While you cannot control hereditary and some environmental factors, you can still lower your risk of cancer by making healthy diet and lifestyle choices.
A well-planned diet can help prevent many cancers. In fact, there are many superfoods rich in antioxidants and phytochemicals that offer anti-cancer benefits.

Here are the top 10 cancer-fighting superfoods.

1. Broccoli

Eat your broccoli to reduce the risk of cancer. This cruciferous vegetable contains compounds called glucosinolates, which produce protective enzymes in the body.


One of these enzymes is sulforaphane that helps reduce cancer risk by flushing out cancer-causing chemicals. Sulforaphane also targets cancer stem cells that aid in tumor growth.
A 2011 study by scientists at the Linus Pauling Institute at Oregon State University concluded that sulforaphane in broccoli helps prevent cancer.
Broccoli is effective in protecting against mouth, breast, liver, lung, bladder, esophageal and stomach cancers.
Eat about 2 cups of broccoli, boiled or steamed, 2 or 3 times per week.

2. Green Tea

Green tea is a popular beverage that can help reduce the risk of various cancers. The compounds found in green tea, such as catechins, xanthine derivatives, epigallocatechin-3-gallate (EGCG) and epicatechin, help prevent the development of cancerous cells. Green tea even helps prevent free radicals from damaging cells.
According to a 2008 review of studies on green tea and cancer prevention published in the journal Chinese Medicine, green tea demonstrates protective effects on gastrointestinal, breast, lung and prostate cancers. However, more prospective studies are needed.

Drink 3 to 4 cups of green tea daily to reap its anti-cancer benefits. You can even take green tea extracts after consulting your doctor.

3. Tomatoes

This juicy fruit is a good source of lycopene, a powerful antioxidant that helps fight cancer. Lycopene boosts the immune system and protects cells from damage.
It also stops abnormal cell growth. In addition, it is a good source of vitamins A, C and E, which prevent free-radical damage in the body.
In a 2013 study published in the Journal of Nutritional Science and Vitaminology, researchers found that men who ate more tomatoes and tomato-based products, both raw and cooked, were less likely to develop prostate cancer.
Tomatoes are also effective at reducing the risk of endometrial, breast, lung and stomach cancers.
Eat 1 cup of sliced tomatoes on a daily basis. To enjoy the maximum anti-cancer benefits, also include tomato sauce, paste and juice in your diet.

4. Blueberries

Blueberries are rich in cancer-fighting phytonutrients and antioxidants. These berries neutralize free radicals that can damage cells and lead to diseases including cancer. They also contain vitamins C and K, manganese and dietary fiber, which also help in lowering cancer risk.
A 2013 study published in the Anticancer Agents in Medicinal Chemistry journal supports blueberries as an anti-cancer fruit. It also states the need for more preclinical studies to highlight the cancer-preventive ability of blueberries.
These berries help reduce the risk of different types of cancer, including mouth, ovarian, colon, liver, prostate, lung, skin and breast.
To reap the anti-cancer benefits, eat ½ to 1 cup of fresh or frozen blueberries daily.

5. Ginger

Ginger also helps reduce the risk of various types of cancers. Its antioxidant property inhibits the growth of cancerous cells.
A 2007 study published in the BMC Complementary and Alternative Medicine journal demonstrates ginger’s ability to combat ovarian cancer. It works by blocking the cancer from growing, limiting its ability to spread.
Also, a 2012 study published in the British Journal of Nutrition found that ginger is effective in preventing prostate cancer.
This superfood can also prevent the onset of colorectal, lung, breast, skin and pancreatic cancers.
Drink 2 to 3 cups of ginger tea daily and include ginger in your cooking. If you prefer to take a supplement, always consult your doctor first.

6. Garlic

Garlic contains components like sulfur as well as arginine, oligosaccharides, flavonoids and selenium, all of which may be beneficial to reduce the risk of various cancers. Regular garlic intake can slow down the progression of cancerous cell growth.
A 2013 study by the American Association for Cancer Research concluded that there is a protective association between raw garlic intake and lung cancer.
Also, a 2000 study published in the American Society for Clinical Nutrition journal states that high intake of raw or cooked garlic imparts a protective effect against stomach and colorectal cancers.
For anti-cancer benefits, raw and cooked garlic are more effective than garlic supplements. So, start eating garlic to prevent this deadly disease.

 http://www.top10homeremedies.com/superfoods/top-10-cancer-fighting-superfoods.html

Top 10 Superfoods to Reduce Belly Fat

Belly fat, also known as visceral fat that accumulates around the midsection, is a major concern for many. Not only does belly fat make your figure unattractive, it also increases your risk of high blood pressure, diabetes and fatty liver disease.

Many people try dieting to lose belly fat, but this is not the optimal solution. The ideal way to get rid of belly fat is to choose your foods wisely and do some physical exercise daily.

Knowing what to include in your diet is half the job, the other half is doing exercises daily that suit your body type. Certain foods actually help reduce stubborn belly fat and will get you well on your way to enjoying a slimmer physique.

Here are the top 10 superfoods to reduce belly fat.

1. Almonds

Almonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Both fats help prevent you from overeating. A study in the American Journal of Clinical Nutrition has proven that eating almonds suppresses hunger. They also help fight against heart disease.

High in magnesium, almonds are a key component for muscle building, and having more muscle will help you burn more belly fat.

In addition, the high fiber content in almonds will keep you feeling full for a longer time. Because almonds contain few calories, they will not contribute to belly fat. So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.

2. Watermelon

The American Dietetic Association declares watermelon as a perfect food to reduce belly fat. Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal.

Plus, it keeps you feeling full longer and also helps combat water retention. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. It is a great addition to a low-calorie and low-fat diet.

An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.

3. Beans

Regular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Beans also help you feel full for a longer time, thus keeping you from overeating.

This happens as beans are an excellent source of soluble fiber. This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body. Plus, the protein in beans provides energy to your body. You can easily include beans in your daily meals by adding them to salads, soups or side dishes.

4. Celery

To get a flat tummy, fill your plate with green leafy vegetables like celery. Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss.

You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. You can also add celery to salad or soup. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.

5. Cucumbers

Cucumbers are an extremely refreshing and low-calorie food. 100 grams of cucumber contains approximately 96 percent water and only about 45 calories. They are packed with minerals, dietary fibers and vitamins.

Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.

6. Tomatoes

One large tomato has just 33 calories. It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat. This compound also fights chronic diseases associated with obesity.

Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet.

7. Avocado

An important amino acid known as lecithin in avocado helps in managing body weight. Also a source of good fats—monounsaturated and polyunsaturated fats, avocado helps burn belly fat easily.

Its rich fiber content also helps keep hunger at bay and keep you from overeating. Plus, avocado has anti-aging, antifungal and antibacterial properties that provide many beauty and health benefits.

8. Apples

Apples are high in dietary fiber, flavonoids, phytosterol and beta-carotene, which make your belly feel full and help you avoid overeating. According to a Brazilian study, women who ate three or more apples a day lost more weight compared with those who did not.

The natural compound in apples known as pectin aids in weight loss. Fruits rich in pectin usually require more chewing and when the pectin dissolves in the stomach, it forms a gel-like substance that traps dietary cholesterol and fat. In addition, pectin also reduces the risk of colon cancer, and the antioxidants and vitamin C in apples will help keep your skin wrinkle-free.

9. Tart Cherries

A study conducted at the University of Michigan found that a diet containing tart cherries helps lower symptoms of heart disease and metabolic syndrome. Metabolic syndrome increases the risk of belly fat as well as heart disease and diabetes.

These cherries reduce cholesterol levels in the body and can reduce body fat to a great extent. Tart cherries also have antioxidant properties that have anti-aging benefits, making you look younger and feel better.

10. Pineapple

 

This tropical fruit contains the enzyme bromelain, which has anti-inflammatory properties. This enzyme metabolizes protein that contributes to a flatter tummy.

A study done at the University of Maryland revealed that bromelain’s antibacterial properties also help combat the bacteria that causes diarrhea and is also very effective in healing bowel disorders. Relief from stomach conditions can result in less abdominal bloating and a slimmer waistline.

Plus, pineapple contains vitamins B-6 and C, manganese, thiamine, copper, and fiber that provide a number of health benefits.

With these superfoods, you can fight that belly fat and enjoy a slimmer waistline. However, these foods will only play a major role in attaining a better figure when coupled with regular exercise.

http://www.top10homeremedies.com/superfoods/top-10-superfoods-reduce-belly-fat.html

14 Foods That Fight Inflammation

When inflammation is out of control—as in rheumatoid arthritis—it can damage the body.

Is there an anti-inflammatory diet?

by Amanda MacMillan
Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer.

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.

Other foods may curb inflammation. Add these items to your plate today.

Fatty fish

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.

Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.

Whole grains

Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.

But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.

Dark leafy greens

Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.

Nuts

Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.

Soy

Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.

Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

Low-fat dairy

Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation.

“Foods with calcium and vitamin D, such as yogurt and skim milk, are good for everyone,” says Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School. In addition to their anti-inflammatory properties, she says, “it is important to get enough calcium and vitamin D for bone strength, and possibly reduction of cancer and other health risks.”

Peppers

“Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader. “As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.” Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

Peppers, however, are nightshade vegetables—which some doctors and patients believe can exacerbate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”

Tomatoes

Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.)

Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial.

Beets

This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties: Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease, thanks to their hearty helping of fiber, vitamin C and plant pigments called betalains.

Ginger and turmeric

These spices, common in Asian and Indian cooking, have been shown in various studies to have anti-inflammatory properties. “While the evidence in terms of RA inflammation is not very strong, they are vegetables—and part of a healthy, vegetable-rich diet,” says Dr. Costenbader.

Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form.

Garlic and onions

There’s a good reason why these pungent vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.

Olive oil

“Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil,” says Dr. Zashin, author of Natural Arthritis Treatment ($13; amazon.com). In fact, a 2010 Spanish study found that the Mediterranean diet’s myriad health benefits may be largely due to its liberal use of olive oil, especially the extra-virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.

Berries

All fruits can help fight inflammation, because they’re low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color.

Studies have shown, for example, that red raspberry extract helped prevent animals from developing arthritis; that blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.

Tart cherries

In a 2012 presentation, Oregon Health & Science University researchers suggested that tart cherries have the “highest anti-inflammatory content of any food.” Studies have found that tart cherry juice can reduce the inflammation in lab rats’ blood vessels by up to 50%; in humans, meanwhile, it’s been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds.

Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits. And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects.




 http://www.health.com/health/gallery/0,,20705881,00.html

Healthy Snacks You Can Make When Your Fridge and Pantry Are Running Low.

You know those moments when you're famished but you have zero to snack on? Make sure that never happens again—by stocking your pantry preemptively.


This is one of chef Kelsey Nixon's favorite tricks for ensuring she can always whip together something healthy to eat on the fly. You’ve probably seen Kelsey's show, Kelsey’s Essentials on the Cooking Channel—and we were lucky enough to have her stop by our office to walk us through three good-for-you snacks she loves making from pantry staples.
And let us tell you, they were good. Like, “we stuck around for 20 minutes after filming to snack” good.
So without further adieu:

Mexican Fiesta Dip

2 16-oz can black beans, drained and rinsed
1 14.25-oz can no-salt-added diced tomatoes
2 11-oz cans no salt added corn, drained
1 4.5-oz can diced green chilies, drained
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1/2 tsp salt
1/4 tsp Tabasco pepper sauce
1 large ripe avocado, peeled, pitted, and diced
2 Tbsp fresh chopped cilantro
Baked tortilla chips
In large bowl combine black beans, diced tomatoes (with their liquid), corn, green chilies, olive oil, vinegar, salt, and Tabasco. Cover, and refrigerate 3 to 4 hours, stirring occasionally. (Or if you're impatient, you can skip this step—that's what we did!)
To serve, stir in avocado and cilantro to mix well. Serve with tortilla chips.
This one had "game-time snack" written all over it. It was sweet, spicy, and super colorful.

 http://www.womenshealthmag.com/food/kelsey-nixon-kitchen-staple-snacks

8 Foods You Should Eat Every Day.

SPINACH

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It's also one of the 10 salad greens healthier than kale. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

YOGURT

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. We did the legwork to find the healthiest yogurt so all you have to do at the store is grab and go.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

TOMATOES

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

CARROTS

Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

BLUEBERRIES

Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie.

BLACK BEANS

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

WALNUTS

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

OATS

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad > Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

http://www.eatthis.com/8-superfoods-you-should-eat-every-day

28 Simple Home Remedies for Weight Loss.

The confectionaries at the parties may be luring, but owing to obesity one must ignore them. Not just young women and men suffer from increased stress due to obesity, but kids and older people also confront with this problem. Lack of exercise and unbalanced diet are considered as the root cause of obesity. Hereditary and hormonal imbalance are some other reasons. Then how to get rid of obesity? The following are a few effective weight loss tips that you can follow to shed those unwanted pounds.

HOME REMEDIES TO LOSE WEIGHT

1. Lemon Juice

Lemon juice improves the way your digestive system works and it is also the best way to lose weight. Lemon juice detoxifies your body and slows down the metabolism. Drink lemon juice with honey on an empty stomach daily.

2. Honey

Honey mixed with warm water can reduce fat from your body. Or else, mix honey with lemon juice and drink it to detoxify your body.

3. Apple Cider Vinegar (ACV)

ACV helps in weight loss by breaking down the fat in your body. Mix two spoons of apple cider vinegar with one glass of warm water and drink it on an empty stomach daily.

Note – Apple cider vinegar helps reduce weight, and at the same time, it slowly depletes your bone density. Therefore, try not to drink more than 2 spoons of it daily. If you are a woman above 40 years, then avoid following this weight loss remedy.

4. Hot Water

Water can do the magic to reduce weight fast. You can drink hot water instead of cold water after your meals. Instead of drinking water instantly after having meals, wait for at least ½ an hour. Hot water will speed up your digestion process.

5. Cayenne Pepper

Cayenne pepper is a spicy treat to people looking for simple home remedies to reduce weight fast. Take one spoon of cayenne pepper. Mix it with sugar syrup and one glass of water. Drink this as the first thing in the morning to burn the unwanted fat in your body.

• You can also add cayenne pepper to your tea or mix it with lemon juice. Eating spicy food with cayenne pepper also helps burn fat faster.

Note – Those who are suffering from stomach ulcer, mouth ulcer and stomach pain must avoid using this remedy as it will make the situation worse.

6. Tomatoes

Tomatoes have dietary fibers that are essential for quick digestion of food. They have vitamin A, C and K that keep you healthy and active. Eat two raw tomatoes daily, in order to lose extra weight.

7. Cabbage

Cabbage has special phytochemicals that prevent fat build-up in your body. It also stops sugars and carbohydrates from turning into fat. Eat either raw cabbage or boiled cabbage daily. Alternatively, add some honey to fresh cabbage juice and drink it.

8. Fennel

The diuretic properties of fennel seeds keep your weight under control. Diuretics also retain water in your body to keep you hydrated all day long. The best part about eating fennel seeds is that they help lose weight slowly but show permanent results. Roast some fennel seeds and then powder them. Now you can mix this powder with warm water and drink daily to reduce weight.

9. Cinnamon

Cinnamon detoxifies and energizes your body. Prepare cinnamon tea by adding cinnamon sticks to boiling water. Drink it. Alternatively, grind some cinnamon into powder form and have it with honey and warm water.

10. Ginger

Ginger is good for digestive system. Mix ginger juice with lemon juice. Drink it to reduce weight, but there is no proof on how fast it will work.

11. Honey and Cinnamon Juice

Mix honey with cinnamon and add it to cold water. Drink it in the morning and evening to cut down extra flab. Cinnamon works well for weight loss, if you combine it with honey.

12. Lemon, Honey and Black Pepper Juice

Anything that helps increase digestion can control weight gain because when the food is digested, it reduces fat deposition in the body. So grind some black pepper and mix the powder in lemon juice. Add a spoon of honey to the solution and drink.

13. Yogurt

Take fresh yogurt and mix honey in it. Make sure the yogurt is a little chilled so that it can add up to your taste. Similarly, you can grind raspberries or strawberries and mix them with fresh yogurt and honey and have it as a dessert.

14. Bitter Gourd

You can also eat bitter gourd to cleanse your system and stay fit without worrying much about obesity. Make sure you remove the seeds from the bitter gourd before boiling and eating them. Bitter gourd juice is also a good option for getting slim-trim figure.

15. Chewing Gum

How to lose weight with chewing gum? Whenever you feel an urge for snaking, chew gum. The flavor of gum triggers the flow of saliva and also suppresses the appetite.

16. Flax Seeds

Flax seeds trigger healthy gut bacteria and keep your digestive track in the pink. Sprinkle a tablespoon of flax seeds on oatmeal or cereal, and have it.

17. Coconut Oil

Include 2-3 tablespoons of coconut oil in your diet on a regular basis. It curbs your cravings, thereby suppresses hunger. It also absorbs vital minerals in an effective manner and protects you from the deficiency of essential nutrients.

18. Bee Pollen

Bee pollen improves the metabolism of the body and helps burn calories. Therefore, consume bee pollen to lose weight fast.

HERBAL REMEDIES TO REDUCE WEIGHT

19. Rose Petal

Being an excellent diuretic, rose petal works wonders for your kidneys. Add dried rose petal leaves to the boiling water. Steep it for some time. Strain and sip it slowly.

20. Ginseng

Ginseng stimulates digestion and is good for your stomach too. You can have ginseng tea to reduce weight.

21. Peppermint

Peppermint is used as a therapeutic remedy since ancient days, as it can stimulate the flow of digestive juices in your body. Sip peppermint tea or chew peppermint leaves on a daily basis, if you wish to keep your escalating weight under control.

22. Jujube or Indian Plum

For quick weight loss, take a handful of jujube leaves and soak them overnight in water. In the morning, strain the water and chew the leaves. Within a month, you will notice the effect.

23. Dandelion

Dandelion is a good natural remedy for weight loss. Get dandelion herb and chew 4 to 5 strands of it daily in the morning, as it will keep your weight under check and also reduce gastric disorder.

24. Aloe Vera

Aloe vera stimulates metabolism and increases energy consumption of your body so that obesity can be avoided. You can extract fresh aloe vera juice and drink it daily to cleanse your colon and reduce fat build-up in your body.

25. Green Tea

A compound called epigallocatechin-3-gallate (EGCG) commonly found in green tea supports weight loss. Drink green tea instead of regular milk tea at least two cups a day. Green tea can cleanse your system and is rich in essential minerals.

26. Asparagus

Wash the asparagus and put in a pan containing ½ – 1” of water. Now cover it with a lid. Steam it until the asparagus becomes soft enough so that it can be easily pierced with a fork. Eat it.

27. Milk Thistle

The flavonoid compounds found in this herb help in weight loss. You can consume it in the form of tincture or capsule.

28. Curry Leaves

Curry leaves have lipid-lowering and anti-obesity effects. Eat 8-10 curry leaves regularly for 3-4 months in the morning to reduce weight.

DO’S

• Eat carrots, grapefruit and other fibrous fruits to fight obesity.
• Perform exercises like walking, running, jogging and swimming to burn unwanted fat.
• Try more than one natural weight reduction home remedies at a time, but be sure they do not react with each other to upset your stomach.
• Eat white meat instead of red meat to compensate the protein requisites of your body.
• Get enough sleep so that you can prevent energy loss while trying to reduce weight.
• Eat less salt.
• Say ‘No’ to fried food and switch to steamed food.
• Drink 8-10 glasses of water daily.

DON’TS

• Many people tend to skip breakfast to fight obesity. This actually increases the water weight in your body making you more obese. So don’t omit your breakfast.
• Avoid carbonated and sugary drinks as much as possible.
• Do not go for unnatural pills, medicines and other laxatives available to reduce weight fast.
• Refrain from eating heavy dinner, as it will make you more obese by depositing fat in thighs and tummy.
• Do not over eat or under eat. Make sure you intake recommended calories every day to stay healthy and fit.
• Dairy items can increase your weight so it is recommended that you stay away from creamy milk, cottage cheese, and butter.

http://www.homeremedyhacks.com/28-simple-home-remedies-weight-loss/

Cheesy Polenta Pie.

Ingredients

FILLING

1⁄2 pound lean ground beef (15% fat)

1/2 medium onion, chopped (about 1/2 cup)

1 can kidney beans, drained (15.5 ounces)

1 can diced tomatoes with juice (14.5 ounces)

1 can whole-kernel corn, drained

1 tablespoon chili powder

1⁄2 teaspoon cumin powder

1 teaspoon garlic powder or 8 cloves of garlic

1⁄2 teaspoon oregano

1⁄2 teaspoon salt

1⁄2 teaspoon pepper

TOPPING:

1 cup yellow cornmeal

1 teaspoon salt

1 teaspoon sugar

1 teaspoon chili powder

2 1⁄2 cups water

1 cup grated cheddar cheese

Directions:

Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.

Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.

Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.

As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.

Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.

Spread cornmeal mixture over chili mixture.

Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.

Refrigerate leftovers within 2 hours.

Notes

Substitute 1-2 tablespoons taco seasoning mix for the last 6 ingredients in the filling.

https://www.foodhero.org/recipes/cheesy-polenta-pie

Chicken Creole.

Ingredients

1 tablespoon

 vegetable oil

1 pound

 boneless, skinless chicken breasts

1 can

 diced tomatoes (with juice)

12 ounces

 chili sauce (about 1 cup)

1 

large green pepper, chopped

2 

ribs celery, chopped

1 

small onion, chopped

2 cloves

 garlic, minced, or 1/4 teaspoon garlic powder

1 teaspoon

 dried basil

1 teaspoon

 dried parsley

1⁄4 teaspoon

 cayenne pepper

cooked brown rice or whole wheat pasta

Directions

1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken, and cook until no longer pink when cut.
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
4. Bring to a boil; reduce heat to low and simmer, covered, for 10-15 minutes.
5. Serve over hot, cooked rice or pasta.
6. Refrigerate leftovers within 2 hours.

Notes

No chili sauce? Make your own and reduce sodium using these ingredients:

• 1 can (8-ounce) tomato sauce
• 1 tablespoon vinegar
• 1 teaspoon brown sugar
• 1 teaspoon chili powder

https://www.foodhero.org/recipes/chicken-creole

Pasta with Greens and Beans.

Ingredients

8 ounces

 pasta (try penne)

1 tablespoon

 vegetable oil

3 cloves

 minced garlic or 3/8 teaspoon garlic powder

10 ounces

 frozen spinach

1 can

 (15 ounces) diced tomatoes with juice

1 can

 (15 ounces) white beans, drained and rinsed

1⁄2 teaspoon

 salt

1⁄2 teaspoon

 pepper

1⁄2 cup

 grated parmesan cheese

Directions

1. Cook pasta according to package directions. Set aside.
2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute cleaned and chopped fresh spinach (about 6 cups).
• Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.

https://www.foodhero.org/recipes/pasta-greens-and-beans