Dark Green Leafy Veggies
Dark green leafy vegetables (DGLVs) are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber. Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes. They also contain high levels of anti-inflammatory compounds known as carotenoids, which may protect against certain types of cancer.Â
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber.Â
Vitamin K – essential for the functioning of many proteins involved in blood clotting. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol. Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction. Folate – is necessary for the production and maintenance of new cells in the body.
Wipe down your office doorknob.
Using disinfectant wipes on commonly touched objects like doorknobs can reduce the spread of cold- and flu-causing viruses by up to 90%, according to researchers from the University of Arizona.
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
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.”
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.”
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.
