You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
5 Foods you MUST be eating forhealth & vitality!
By Mike Heatlie MSc
Article Word Count: 700
1. Tomatoes
An antioxidant is a chemical that helps prevent cell damage to a cell’s components due to oxidation. This in turn greatly reduces the risk of cancer
and/or heart problems. Lycopene is one of the strongest antioxidants we know of and tomatoes are known to be very rich in lycopene. Lycopene can be best absorbed when taken with a bit of oil (no, not a French Fry or burger!).You might try eating your tomatoes with a bit of extra virgin olive oil, which is generally considered one of the better oils for you. Studies have shown that tomatoes can reduce the risk of bladder, stomach and colon cancers by as much as 50% if you consume them every day. An average sized tomato has 26 calories, 0 fat grams and one gram of fiber.
2. Broccoli
Broccoli contains Indole3carbinol and sulforaphane, a couple of antioxidants known to protect against breast cancer. Broccoli also has a lot of
vitamin C and beta carotene. One cup of broccoli has 25 calories, no fats and 3 grams of fiber. When cooking broccoli, try steaming it lightly. Over cooking tends to destroy many nutrients, including many phytonutrients.
3. Salmon
Coldwater fish like salmon, mackerel and tuna are the best sources of omega3 fatty acids, which, recent studies have shown to help reduce heart attacks, help stabilize neurotic tendencies (give you more control over emotional behavior), and helps prevent many chronic diseases. One study found a group of capuchin monkeys (whose composition is most like ours of any animal) who were deprived of omega3 fatty acids began to tear at their own flesh and attack each other for no reason. When the omega3’s were returned to their diet, the self destructive and aggressive behavior stopped.
4. Oatmeal
This is a fantastic cereal, especially if you add some good fruits to it, a guaranteed healthy, fatfighting morning! Some cereals are just ridiculous,
brushed up to look healthy when they ’re anything but! Just check out the sugars in cereals, most are extraordinary high (55g per 100g!). A consumer report group in the UK found that more than threequarters of cereals tested were high in sugar!
This report also demonstrated that 88% of the 52 products specifically targeted at children were high in sugar and that experts found that 19% of all cereals tested had high levels of salt and 7% contained high levels of saturated fat!Oatmeal is low in calories and
high in fiber which makes you feel full for a longer period. There is no huge rush of sugar into the system promoting a high production of insulin and subsequently fat storage. Oatmeal is also a great source of many nutrients including vitamin E, zinc,
selenium, copper, iron, manganese and magnesium. It has the cancer fighting phytochemicals in it and helps to reduce heart disease by lowering cholesterol levels!
One final word on oatmeal, make sure you consume the oatmeal that is plain oat flakes from Quaker Oats or a similar brand. If you’re consuming the instant kind that comes in the different flavors, well you’re barking up the wrong tree here as these are just full of sugar.
5. Whole Wheat Bread
Whole wheat breads provide fantastic fuel for your daily activities and your workouts. They are an excellent source of good carbs that spare proteins,
they ’re low in calories, and give us so many great vitamins, minerals and phytochemicals, which as you should know reduce our chances of developing heart disease, cancers, and diabetes.
he refined breads which are stripped of many vitamins and minerals throughprocessing include:
Rye Pumpernickel Oatmeal
French Italian Raisin
Honey wheat Wheat Sunflower
Olive Multi grain
Cracked wheat
You have to make sure you’re shopping for Whole Wheat Bread. Check the
ingredients. The flour has to be ‘100% Whole Wheat’ not ‘Wheat’. 'Wheat' breads are basically a mixture of enriched white flour and whole wheat flour, and so will likely have less fiber than whole wheat breads. The Food and Drug Administration state that wholegrain products must contain a least 51 percent whole grains by weight. This means "whole grain" should be first on the ingredient list so this is where the truth will be told!
Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!' www.mikeheatlie.com
www.lose10poundsin5weeks.com Copyright © Mike Heatlie Personal Training 2007 All Rights Reserved You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article
is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
| 