Working out the hard way might be a good way to get a very attractive abs but eating the right foods and fruits might make it a lot easier and more effective. Abs are not that hard to get, these 12 cheap foods would make it easier to get an attractive abs.
These oily fish are a top source of omega-3 fats, rivaling even salmon. Plus, they’re packed with bone building calcium. Research shows that omega-3s can improve everything from your cholesterol profile to your mood to your ability to ward off Alzheimer’s. Look for sardines packed in olive oil. Crown Prince Natural brand is inexpensive, but more discerning eaters may want to check Whole Foods or igourmet.com for upscale products.
The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. They’re also rich in carotenoids, powerful antioxidants which help stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym.
Nutrient-dense Greek yogurt is as buzzed about as any pop culture icon, with some brands boasting their own pop-up shops in SoHo and YouTube spoof videos. But does it have the staying power of, say, Beyonce? All signs points to yes. Good Greek yogurts are low in sugar, high in protein and creamy enough to make you think they’re sinful, making this weight loss staple a perfect breakfast-on-the-go or snack to quell that angry 3 pm hunger.
Many of us opt for egg whites over whole eggs because word on the street is that the yellow contains too much cholesterol and raises the risk of heart disease. However, new research has found that cholesterol levels in our bodies are impacted by the types of fats in our food, not just the cholesterol content. Not to mention, yolks contain nutrients that may help lower the risk of heart disease, including protein, vitamins B12 and D, folate and riboflavin.
Whole Wheat Pasta
You know brown is better, but do you know why? It’s because whole wheat contains three parts of the grain, all nutrient rich and fiber-filling. Also try varieties with lentils, chickpeas, black beans or quinoa. And, bonus health tip: If you’re whipping up a pasta sauce, try throwing some flax seeds in the mix, suggests Rachel Fine, MS, RD, CDN. “They’re a great source of healthy unsaturated fats, which are powerhouses for the body’s immune system,” she says. See, because our bodies are exposed to pollutants in the environment, they’re in a constant state of low-severity inflammation. Thanks to their unsaturated fat content, flax seeds help the body battle that inflammation, according to Fine.
An apple a day keeps the doctor away—at least if you keep the peel on. While traditional advice for saving the skin was based mainly on its fiber content (an average apple provides 4.5 grams, or nearly two servings of Metamucil), there’s a growing body of research to suggests it’s actually polyphenols in the peel—non-digestible compounds capable of doing everything from increasing sexual pleasure to reducing cholesterol—that are responsible for the apple’s doctor defense. In fact, one study showed 75 grams of apple reduced “bad” cholesterol levels by 23 percent compared to an equivalent serving of notoriously fiber-rich prunes. The health a-peel doesn’t stop there. New research suggests polyphenols can fight cancer, and promote the growth of friendly bacteria in the gut that aids weight loss.
It is true that all beans are good for your heart, but none can boost your brainpower 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.
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. 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.
We compared all major cuts of beef, pork, poultry and alternative meats through a rigorous equation to assess their core nutritional value. The criteria? High protein-to-fat ratio; density of 10 essential nutrients commonly found in proteins; and low saturated fat concentrations and cholesterol levels. Light chicken meat won out handily over all other cuts, with chicken breast being the best you could buy. But for an almost equally healthy chicken alternative, a dark chicken leg will save you 89 cents a pound—and it scored higher in
nutritional value than all cuts of beef except for kidney and liver.
A study published in the journal JAMA Internal Medicine found a link between the consumption of peanuts and a decreased risk for heart disease. Resist buying reduced-fat versions! The healthy polyunsaturated and monounsaturated fats found in peanuts are what provide those heart-healthy benefits. Due to its caloric density, peanuts and peanut butter should be consumed in small portions, but that modest two-tablespoon serving offers eight grams of protein on average
High in fiber, low in calories and full of vitamin A—pumpkin has got a lot to offer your body. Sure, you may consume enough pumpkin at Thanksgiving for an entire year, but pumpkin goes well in more than just pie. At less than $1.50 per can, it’s worth keeping a few stashed away in your pantry.
A bloated belly can make even the most toned stomach look a bit paunchy. Fight back against the gas and water retention with bananas. One study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Once you’ve kicked the bloat to the curb, you can hit the beach with confidence and show off that hard-earned body!