Choose Good Fats
Keep an eye on trans fats, which are added to some foods (like frozen pizza and baked goods) to keep them fresh. They’ve been linked to heart disease. But some fat — from dairy, whole eggs, fish, avocado, or nuts, for example — is good for you as part of a balanced diet. And high-fat dairy may even help you lose weight better than low fat. This may be because the fat satisfies your hunger better than other calories.Â
healthy heart
🍎 Health Hack ~ Exercise & Get a Dose of Hope
In The Joy of Movement, McGonigal writes about the science behind “hope molecules”—chemicals released by the muscles into the bloodstream during exercise to protect the brain from stress. “These chemicals can [actually] help people recover from trauma,” she says. “Every time you move, you are giving yourself an intravenous dose of hope.”
🍎 Health Hack ~ Bring on Breakfast
Making good breakfast choices
You might think that a muffin and a cup of coffee ought to do the trick, but experts advise being more careful about what you choose to start your day. Here are some suggestions for those on the go:
- High-fiber cereal with fresh fruit and low-fat milk or soy or rice milk substitute
- Low-fat protein shake with fresh/frozen fruit
- High-fiber toast or bagel with tablespoon of peanut butter
- Select protein bar and yogurt or a glass of milk
“Breakfast is like exercising,” Tangney says. “If you make room for it in the morning, you’ll look and feel great throughout the day.”
🍎 Health Hack ~ 5 Eating Tips for a Healthier You
5 Healthy Eating Tips
- Have a sweet tooth? Try eating fruit with yogurt for dessert.
- Include a veggie tray with dip for a healthy before-dinner snack.
- Make a habit of including a side salad with a mix of leafy greens with lunch and/or dinner.
- Add veggies like spinach, tomatoes, peppers and avocado to sandwiches
- Add veggies to your pizza.
🍎 Health Hack ~ It’s Time for Guacamole
Make Avocados Your BFF
Avocado consumers were found to be much healthier than people who didn’t eat this fruit. They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25Trusted Source). People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had higher levels of “good” HDL cholesterol.
🍎 Health Hack ~ #5 of 5 Cold Fighting Foods
Garlic
It’s long been known as a germ fighter. And one study showed garlic supplements may help prevent colds when taken daily. But more research needs to be done to figure out its real effects. It does have nutrients, and in food form it can also help spice up your meals when a stuffy nose makes everything taste bland.
🍎 Health Hack #4 of 5 Cold Fighting Foods
Ginger
A cup of fresh, hot ginger tea may seem to be just the thing you need when you’re nursing a cold. It helps lclear congestion and soothe your throat. And some studies show this spicy root may help prevent the common cold by blocking the virus.
🍎 Health Hack #3 of 5 Cold Fighting Foods
Germ Fighters
Kale, broccoli, cranberries, green tea, red onions, blueberries: What do these have in common? All have an antioxidant called quercetin that may help you fight the common cold. The research here is pretty new, but they may be on to something.
🍎 Health Hack ~ #1 of 5 Cold Fighting Foods
Chicken Soup
You should have some, and not just because Mom says so. Studies shows it clears nasal passages and congestion better than other hot liquids. It also has an anti-inflammatory effect that may help your cold symptoms.
