Category Archives: Nutrition

How to be Fit & Healthy on your Period

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Tears, anger, cramps, chocolate cravings, bloating – whatever it is, few of us get away scot-free at THAT time of the month. Recently Heather Watson, the top female British tennis player, put her loss at the Australian Open down to low energy and just feeling a bit rubbish thanks to her period. It is reassuring to know that even elite athletes struggle and it got us thinking about how we should be exercising and eating during that rather uncomfy time of the month.

The Science 

There are two phases to a woman’s menstrual cycle and it is the changing levels of the hormones oestrogen and progesterone which affect how we feel. Day one (the day on which a period starts) up to ovulation (day fourteen) is known as the low hormone follicular phase. Day fourteen through to the next period is known as the high hormone luteal phase and it is during this phase that we start to feel different (period pains, night sweats, random crying, screaming at the boyfriend for no reason). These hormonal changes can affect the levels of nutrients which our body needs as well as our capacity to exercise. To find out what we should be doing during this rather uncomfortable time of every month, we spoke to a couple of our favourite nutrition and fitness experts.


Owner of The Urban Kitchen, Toral Shah, is a woman who likes to exercise and eat good food. She also knows her stuff when it comes to women’s bodies as she has a BSc in cell biology and a Masters Degree in Nutritional Medicine. According to Toral, food and mood are directly linked and this is especially true during menstruation.

What should we eat?

Toral recommends that a period-diet should contain plenty of carbohydrates such as sweet potatoes, brown rice and oats which will boost serotonin levels, lifting mood and preventing cravings. Toral also suggests eating regular, protein-rich meals as it is important to steady blood sugar levels. Maintaining stable blood sugar levels can affect the adrenal glands, stopping them from releasing a lot of adrenaline which blocks the use of progesterone and can worsen symptoms of pre-menstrual tension (and who wants more cramping?). In addition, Toral recommends drinking lots of water and limiting salty foods to reduce bloating and fluid retention.

Some people may also experience very heavy periods and as a result could benefit from eating iron-rich foods or taking an iron supplement (consult your doctor first). Foods rich in iron include red meat, liver, fish, spinach and seeds.

Should we eat more?

And what about that insatiable hunger we experience? Unfortunately, Toral told us that women don’t require extra calories during menstruation and actually, we require less due to slight changes in our metabolism (so, no scientific excuse for eating an entire jar of peanut butter). However, as serotonin levels might be lower, we may experience cravings for foods which will boost our mood (dark chocolate, obviously).


For some of us, nothing gets in the way of our exercise routine. However, for others, just getting out of bed on period-mornings can be a challenge. But should we be taking those 4 or 5 days off from physical activity or should we pushing through and training hard? Plus it doesn’t make it easier when most fitness coaches are men who really do not want to talk about it. For a little guidance we spoke to personal trainer, Pilates teacher and all-round wellness guru, Sarah Lockhart-Martin.

Should we be training?

Each individual is different but generally, Sarah advises light to moderate exercise during menstruation as it can help to alleviate symptoms such as cramping and the resulting endorphins can kill that angry mood. Sarah emphasises the fact that energy levels can be less than usual and it is important not to be too hard on yourself – listen to your body and rest when you need it!

Also, it is likely that balance and co-ordination can be affected by our monthly cycle so Sarah suggests being a little cautious when doing exercises which require more focus and co-ordination!

It is important to remember that every person’s experience will be unique. If you are training seriously, Sarah recommends keeping a diary to track how your body feels and changes over your cycle. By doing this, you will be able to see patterns emerging which will help you to optimise your training and health.

What type of exercise is best?

Any light to moderate exercise is great. Sarah is an advocate of gentle jogging, walking, pilates and yoga. Here at H & H, we think swimming is brilliant too. However, you may be someone who is hardly affected by that time of the month, in which case you can keep sprinting and squatting as if nothing’s up (yes, we are jealous). In short, find what’s for you by listening to your own body (not Instagram fitspos, Twitter or what the girls in the office tell you!).



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Sweet Spiced Salmon

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Serves 4; 3 ounces fish per serving


  • 1 1/2 teaspoons grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry
  • 1 1/2 tablespoons firmly packed dark brown sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne
  • Cooking spray
  • 1 medium lemon, quartered (optional)

Nutrition Facts

  • Calories 187
  • Total Fat 5.0 g
  • Saturated Fat 1.0 g
  • Polyunsaturated Fat 2.0 g
  • Monounsaturated Fat 1.5 g
  • Cholesterol 74 mg
  • Sodium 388 mg
  • Carbohydrates 6 g
  • Fiber 0 g
  • Sugars 5 g
  • Protein 28 g

Dietary Exchanges: 1/2 other carbohydrate, 4 very lean meat


  1. Set the orange zest aside in a small bowl.
  2. In a large shallow glass dish, stir together the orange juice and lemon juice. Add the fish, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally.
  3. Meanwhile, stir the brown sugar, paprika, curry powder, salt, cinnamon, and cayenne into the orange zest. Set aside.
  4. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  5. Drain the fish, discarding the marinade. Arrange the fillets with the skin side down on the baking sheet. Rub the brown sugar mixture over the flesh side of the fish.
  6. Bake for 14 minutes, or until the fish is cooked to the desired doneness.
  7. Using a metal spatula, lift the fish out of the skin. Transfer to plates. Serve with the lemon wedges.
  8. Cook’s Tip: Marinate the salmon for only 30 minutes so the texture will remain firm.

© American Heart Association. Look for other delicious recipes like this from our Go Red For Women magazine cookbooks published by Publications International, Ltd. (PIL) at


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Healthy easy recipe: Peppy Tomato Oats Penne Pasta

Healthy easy recipe: Peppy Tomato Oats Penne Pasta


Eating a meal should be both – a healthy and an enjoyable occasion for your child — a fact that many parents may overlook sometime when planning a meal for their growing children. The amount of food that a child needs differs according to height, weight, build, gender, and activity level. Don’t force them to eat more food than they want or need.

If your child is in no mood to have rotis then you can cook some other healthy food like Peppy Tomato Oats Penne Pasta dipped in Pink sauce or oats puree.

Read below how to prepare Peppy Tomato Oats Penne Pasta dipped in Pink sauce and get their – WOW reaction instantly.


200 gm Whole wheat Penne Pasta (cooked)

    1/2 teaspoon Saffola oil

    1/4 onion, diced

    1/2 clove garlic, minced

    4 tbsp tomato puree

    1 basil leaf

    1/8 teaspoon dried oregano

    1/4 teaspoon salt

    1/8 teaspoon ground black pepper

How to Prepare Penne Pasta?

  • Boil some quantity of water in a vessel.
  • Add Penne pasta and let it boil for 15 minutes.
  • Before pouring the water out from the vessel, grab a piece and check whether it’s properly steamed (cooked) or not.
  • Check if there is a thin white line in the center.

How to Prepare Pink sauce?

  • In a saucepan, sauté some piece of onion and garlic in olive oil over medium heat. Be sure it doesn’t burn.
  • Add tomato puree, basil, oregano, salt and pepper.
  • Bring it to boil for 5 minutes (until most of the liquid evaporates).
  • Stir in Oats Puree
  • Reduce the heat and simmer it for 5 more minutes.
  • Toss the sauce with Penne, garnish with basil leaves

 Yuhoo… it’s ready to be served!  



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The Best Brain Food You Should Be Eating

Eat these foods to protect brain cells, improve your memory, and even reduce your odds of developing Alzheimer’s disease.


These wrinkly nuts—which kind of resemble the human brain—are rich in vitamin E, an antioxidant associated with a lower risk of developing Alzheimer’s disease. Researchers at Chicago’s Rush University Medical Center studied the lifestyle habits of 6,000 people who were unaffected by the memory-robbing condition, and found that those who ate the most vitamin E-rich foods had a reduced Alzheimer’s risk. Vitamin E may trap free radicals that can damage brain cells, explains the Alzheimer’s Research Center.


Those bright, round yolks are rich in choline, a B vitamin-like nutrient. When you eat eggs, your brain uses choline to make acetylcholine, a neurotransmitter that may be important for maintaining memory and communication among brain cells. Boston University researchers tracked the eating habits of nearly 1,400 healthy adults for 10 years and found that choline intake correlated positively with better performance on certain types of memory tests.


“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these antioxidant-packed fruits on In select animal studies, researchers found that blueberries helped protect the brain from oxidative stress, and may have worked to reduce the effects of age-related conditions such as Alzheimer’s disease or dementia, Pratt said. A Harvard study published last year in the journal Annals of Neurology found that women who reported eating more blueberries and strawberries were likely to have less-rapid cognitive decline than those who ate fewer of the fruits. (The research was partially funded by the California Strawberry Commission.)

Wine and Champagne

While too much alcohol can certainly destroy healthy brain tissue, drinking in moderation may be good for your mind. A study published earlier this year in the Journal of Biological Chemistry found that the antioxidant EGCG—found in red wine and green tea—helped stop beta-amyloid proteins from harming brain cells in the lab. Additionally, research from UCLA found that wine’s antioxidants may block proteins that build brain-destroying plaques. In other recent news, British researchers discovered that rats improved spatial memory when they consumed what would be the equivalent of a daily glass of Champagne; certain antioxidants in the bubbly may encourage growth of and better communication among nerve cells.


Avocados are almost as good as blueberries in promoting brain health, Dr. Pratt These buttery fruits are rich in monounsaturated fat, which contributes to healthy blood flow in the brain, according to Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality. They may also help lower blood pressure, which can reduce your risks for hypertension or a stroke that could permanently damage brain tissue.

Kale and Other Cruciferous Veggies

These superfoods contain powerful antioxidants that can protect your brain from toxic free radicals. One study of older women found that those who ate the most green, leafy vegetables had minds that functioned like women who were one to two years younger than they actually were, compared to women who ate fewer leafy greens, according to the Alzheimer’s Association.



Your brain loves omega-3 fatty acids, which are thought to play an important role in cognitive function. According to the New York Times describing research in the journal Neurology, low levels of these unsaturated fats in the blood are linked with smaller brain volume and worse performance on certain tests of mental function. Omega-3s, which are found in salmon and other cold-water fish, may also bolster the brainpower of younger adults. According to University of Pittsburgh research published last year, adults under age 25 who increased their omega-3 intake over six months improved their scores on tests measuring working memory.


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9 Healthy Lunches to Bring to Work

Take lunch to the next level with to-die-for brown bag lunches, including quiche, pasta salad, and (our favorite) avocado toast
9 Healthy Lunches to Bring to Work

Quick question: When was the last time you took a real lunch break at work? We’re talking an up-from-your-desk, unplugged break. Chances are you’re usually hunched over your computer, mindlessly munching on a disappointing sandwich.

News flash: Not taking lunch is bad for business. The best way to motivate yourself to take a real break? A to-die-for brown-bagger, of course.


Citrus, Fennel and Avocado Salad

9 Healthy Lunches to Bring to Work
Take advantage of the season’s brightest offerings with this light and refreshing salad.

Quinoa-Beet Cakes

9 Healthy Lunches to Bring to Work
Make a batch of these at the beginning of the week (they’ll stay fresh in the refrigerator for three days), and pop one in the microwave for a great meatless option.

Falafel Salad with Spicy Yogurt Sauce

9 Healthy Lunches to Bring to Work
For a more filling salad, whip up this tangy creation made with store-bought or homemade falafel.

Homemade Sandwich Bread

9 Healthy Lunches to Bring to Work
Not a full lunch, per se, but the toppings aren’t quite as important when they’re paired withfreshly baked bread.

Spinach Artichoke Pasta Salad

9 Healthy Lunches to Bring to Work
Carbs don’t count when they’re tossed with so many veggies, right?

Swanky BLT

9 Healthy Lunches to Bring to Work
This sandwich takes the classic BLT to the next level, swapping bacon for pancetta, white bread for sourdough, and raw tomatoes for balsamic-roasted ones.

Mini Bacon and Tomato Quiche

9 Healthy Lunches to Bring to Work
Who says brunch is limited to the weekend? Bake a batch of these delicious mini quiches on Sunday morning, then store the rest and reheat them throughout the week.

Avocado Toast

9 Healthy Lunches to Bring to Work
So simple yet so, so satisfying. Stick to the basics, or spice this baby up with add-ons like crumbled feta or toasted nuts and seeds.

Greek Salad Sandwich

9 Healthy Lunches to Bring to Work
A protein-packed Greek salad is reinvented as a more filling sandwich.

This article originally appeared as 9 Lunches to Bring to Work from PureWow.



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Vegan Baking: Easily Replace Eggs In Your Favorite Recipes

Egg Substitute: How to Replace Eggs in Your Recipes

First we brought you Food Replacement Hacks and then Sugar Swaps. Now we want to continue with our efforts to expose the simplicity and “how to” of how to make the chosen (or necessary) swaps in your diet for commonplace staples. So let’s take a look at what to do with eggs.

Top 7 (Vegan) Egg Substitutions:

All of the substitutions below replace one egg. (Double, triple, quadruple, etc., if necessary to follow your recipe.)

1. Ground Flaxseeds – Mix 1 Tablespoon of ground flax with 3 Tablespoons of water. Stir with a fork until mixture is thick, creamy and egg-like.

2. Chia Seeds – Put 1 Tablespoon of chia seeds in 1/3 cup of water. Stir and then let sit for 15 minutes, until it becomes gelatinous. Learn more about chia seed uses.

3. Soy Protein – Mix 1 Tablespoon of soy protein powder with 3 Tablespoons of water. Mix thoroughly.

4. Agar Agar Flakes – Mix 1 Tablespoon of agar agar with 3 Tablespoons of water.

5. Ripe Bananas – Take 1/2 of a ripe banana and mash with a fork.

6. Applesauce – Measure out 1/4 cup of unsweetened applesauce.

7. Peanut Butter – Use 3 Tablespoons of organic peanut butter.

7 Vegan Egg Substitutions

Why Would You Substitute Eggs?

There are many reasons people choose to eliminate eggs from their diet: they’ve chosen to lead a more plant-based lifestyle (veganism and some forms of vegetarianism), concerns with environmental and human contaminations, conditions chickens are raised in, cholesterol concerns, or allergies. Regardless, we’re here to help make sense of how to replace eggs in your recipes. This post is going to be especially beneficial for vegan baking, as converting a non-vegan recipe to vegan is usually going to involve substituting the egg with another ingredienct.

Before we go to far, let’s examine exactly what an egg does in a recipe.


What Role Does the Egg Play in Your Recipes?

In a typical recipe for baked goods, eggs play the role of a binder or a leavening agent. A binder helps hold the recipe together, while a leavening agent helps your baked goodies to rise.

And as you can probably guess, in a lot of recipes the eggs play both the role of the binder and the leavening agent. (Is it starting to make sense why people are wary of replacing them?)

And let’s just be straightforward and say that if a recipe calls for a lot of eggs (like 3 or more) a replacement is going to be very difficult to find because the consistency of the finished product can come out pretty poorly.

I bet you thought we didn’t have a solution! Oh, we do.


Replace Eggs Using the “Silken Tofu Method”

Purée that tofu! Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. So if you’re replacing, say, three eggs, puree 3/4 cup soft tofu! It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfectly “eggy.”


VIDEO: How to Replace Eggs in Your Recipes


Not in a DYI Mood? Try These Popular Egg Replacers “In a Box”

Don’t worry, there are commercial egg replacement products (that we sell, of course!) which are especially simple and really geared toward vegetarians and vegans, as opposed to people who are allergic to eggs. These will work as a binder, or leavening agent.  Try these popular egg replacements: Bob’s Red Mill All Natural Egg Replacer and Ener-G Foods Egg Replacer


Be Smart With Your Egg Substitutions

It’s important to note a lot of these replacements will need to be experimented with to ensure you’re choosing the right replacement for the right recipe. For example, unsweetened applesauce and mashed bananas may be the perfect egg replacers in your sweet baked goods, but those may not be the best choice for your more savory recipes.



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Top 10 Health Benefits of Mangoes

Summer is here and so are the tasty and delicious mangoes. Considered the ‘king of the fruits,’ mangoes are loved by people of all ages and are eaten fresh more than any other fruit in the world. The sweet and aromatic taste of mangoes can refresh the mind and make you feel happy.

Mangoes come in different shapes and sizes depending upon cultivar types. In fact, there are more than 1,000 different varieties of this healthy fruit.

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The health benefits of mangoes come from its rich content of nutrients, bioactive compounds and fiber. Mangoes are one of the richest sources of vitamins A, C and E, as well as minerals including potassium, magnesium, copper, calcium and phosphorus. They are also packed with pre-biotic dietary fiber and poly-phenolic flavonoid antioxidant compounds.

Here are the top 10 health benefits of mangoes.

1. Lowers Cholesterol

Eating mangoes regularly can keep cholesterol levels in check. The high vitamin C, pectin and fiber content present in mangoes helps lower cholesterol levels, especially the ‘bad’ LDL cholesterol as well as triglycerides in the blood. At the same time, they help increase the ‘good’ HDL cholesterol.

Plus, mangoes are a rich source of potassium, which plays a key role in increasing blood flow in the nervous system, which in turn controls heart rate and blood pressure. They also reduce the risk of heart attacks and strokes.

2. Rejuvenates Skin

Mangoes are amazing for your skin and are often used in face masks and scrubs. Being a great source of antioxidants, particularly vitamin C, mangoes help keep your skin healthy and glowing.

Plus, the vitamin A and beta-carotene in this fruit can restore, rejuvenate and revive your skin with vigor as well as give it a beautiful shine. Mangoes can also reduce dark spots, blemishes and acne.

To enjoy beautiful skin, do not throw away the skin after peeling a ripe mango. Rub the skin over your face, allow it to dry for 10 to 15 minutes, and then rinse it off with warm water. This simple remedy will make your skin soft and blemish-free!

3. Prevents Heat Stroke

To reduce your risk of getting heat stroke, it is important to maintain the fluid level in your body. Being a rich source of potassium, mangoes help maintain the sodium level, which in turn regulates the body’s fluid level and protects you from heat stroke.

During the summer days, you can eat ripe mangoes or raw green mangoes daily to help cool down and rehydrate your body quickly. If you are eating ripe mangoes, soak them in water for one hour before eating to enhance their cooling effect.

You can make a healthy drink with raw mangoes to prevent heat stroke. Boil two raw mangoes in two cups of water until they become soft. When cool, squeeze out the pulp of the boiled mangoes and add it to a glass of cool water. Add rock salt and sugar for taste. Drink it once or twice daily.

4. Improves Vision

Mangoes are also food for your eyes. The high amount of vitamin A present in mangoes is an important nutrient for eye health. Vitamin A promotes good eyesight and prevents various eye-related disorders like night blindness, cataracts, macular degeneration, dry eyes, soft cornea and general ocular discomfort.

Also, the flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin present in mangoes are essential for good vision.

So, eat mangoes daily to improve your vision. Just one cup of sliced ripe mangoes fulfills 25 percent of your daily requirement of vitamin A.

5. Alkalizes the Whole Body

This popular summer fruit also has an alkalizing effect on the body. The tartaric acid, malic acid as well as the small amount of citric acid found in mangoes help maintain a healthy alkaline level in the body.

This in turn prevents several health problems like chronic metabolic acidosis, kidney disease, muscle impairment and weakened bones.

Eating mangoes on a regular basis helps maintain the normal and slightly alkaline pH of the blood between a healthy 7.35 and 7.45. This helps transfer more oxygen throughout the body, increases energy levels, combats weight gain and prevents various digestive problems and osteoporosis.


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Bone Building Juice Recipe

Bone Building Juice


This juice provides vitamins and nutrients that are essential to building strong and healthy bones! Try this delicious combination today!

Bone Building Juice Recipe

Total Time: 5 minutes
Serves: 1-2


  • 1/2 Avocado
  • 2 cups Spinach
  • 1 cup Cabbage
  • 1 Cucumber


  1. Add Spinach, cabbage and cucumber to vegetable juicer. Add avocado and juice in blender and mix together on lowest setting.
  2. Consume immediately

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Sweet Beet Juice Recipe

Sweet Beet Juice

This sweet beet juice recipe is great. It’s high in folate and silica making it great for healthy skin, hair and nails! Try this delicious recipe!

Sweet Beet Juice Recipe

Total Time: 2 minutes
Serves: 1-2


  • 1/2 green apple
  • 1 beet
  • 2-3 stalks celery


  1. Add all ingredients to vegetable juicer. Gently mix juice together and consume immediately.


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12 Best Fat Burning Foods

12 Best Fat Burning Foods

These 12 foods will start narrowing your waist the minute they leave your fork and enter your mouth!  Make sure these are added to your shopping list on your next trip.



Vitamin C helps with the proper metabolism of fat, foods rich in it make great choices for burning fat. Eating half a grapefruit for breakfast or about thirty minutes before eating meals will help you feel more full and prevent overeating.

Black Pepper


Piperine, the important substance in Black Pepper, has shown signs of reducing the formation of fat cells in your body. Black pepper also helps to increase your metabolism. This is great news for those Ssck of eating bland food and looking for an easy way to shed some pounds!



Cinnamon is known to lower blood sugar levels; this can help in suppressing monster appetites. Adding cinnamon to teas, coffee, and yogurt (plain!!) are some easy ways to get it in your system.

Note** Try your best to purchase Ceylon cinnamon; the ingredient Coumarin, found in high amounts in Cassia Cinnamon, is known to have harmful effects on the liver.




The beauty of eggs is that they are low in calorie and contain 7 grams of protein, as well as other beneficial nutrients. Studies have shown that eating eggs for breakfast will significantly lower the amount of calories you may want to consume later in the day. Although the yolk is high in cholesterol, it does hold its benefits – consuming inmoderation is advised.


Apples (and of course fruits in general)


Fruits are your friends when it comes to losing weight; they offer countless benefits and still satisfy your tastes buds. The beauty of fruit is that it’ll satisfy your sweet tooth and does not harm the body the same way processed sugars do (sugar is the reason people accumulate fat). Apples, when eaten with skin, hold a good amount of fiber and water and help you feel full.


Green Tea


The importance of green tea in battling body fat could not be stressed enough; the phytochemical catechins, found in green tea, is known to speed metabolisms. It is better to consume green tea hot because it will help you lengthen the experience and increase the benefits. Adding honey and lemon to your green tea will not only add to the health factor, but will make the tea incredibly delicious.




If you have been getting your blueberry intake through muffins and pancaks, then you’ve been doing blueberries wrong. Not only are blueberries high in insoluble fiber, antioxidants, and tasty goodness, a half cup worth of them are only worth 40 calories. For something different try blueberries on salads or in smoothies.




Although nuts in general will aid in body fat loss, almonds are the best for your wallet.  They are packed with protein, fiber, and heart healthy fats. One serving of almonds (about 23) will help you stay full. The best thing about almonds is they’re portable. A serving is easy to carry with you wherever you go so incorporating them in your routine should be easy.



You’ll be looking hot after eating some hot peppers! They contain the ingredient capsaicin, which is known to suppress appetite. Cayenne peppers, habaneros, and jalapenos are some mainstream choices.




Yes, the world’s most beloved beverage is also on the list as studies show that coffee (mainly caffeine) speeds the metabolism. However, this is the case when it is taken without fattening add-ins like sugar and cream. Also, please be aware that too much caffeine can have very harmful effects on the body; so keep your intake to 1-3 cups a day.




One of the biggest misconceptions about carbs is that is that they cause you to gain weight. Its actually not the carbs that make you gain weight but the type of carbs that do.. Quinoa is high in fiber and protein which will make you feel full. Unlike other grains, it is low on the glycemic index; this means that it doesn’t raise your blood sugar which in turn keeps you from craving sugar and carbs.




If you thought you are going to shed fat without vegetables, you’re wrong. Vegetables are packed with amazing nutrition and fiber to keep you full. It is suggested that you eat at least 2-3 cups of vegetables every day. For those who turn away from eating vegetables, perhaps you will find its benefits by blending them into a smoothie (remember “blend” not” juice”).

Honorable Mentions

Lean meats
Greek Yogurt
Sweet Potatoes


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