The majority of us have heard that is it suggested for our own health being to consume at least 5 different sorts of vegetables and/ or fruits daily (aka 5-a-Day). Recent science has even suggested at least 7-a-Day as apparently 5 is not enough. I don’t know about you but for me it’s difficult to stick to this due to my busy life schedule, even though my body will hate me later once I’m “older”... >.<
Hence, it is important to eat smart. Our times per day are limited. A day has 24h (even though, I sometimes wish it has more) on average we spend 8h for sleep; 8h for work/ school; 8h for us (social life, cooking, spa, gym etc.).
We all go to the gym for
- getting in shape / being healthy and fit but also
- to lose/ maintain weight.
Hence, it’s important to eat smart calories by integrating the recommended 7-a-day within our lose weight/ fitness plan.
How to achieve this? By consuming more of these below :)
Blueberries help you battle body fat while decreasing cardiovascular disease and risk of diabetes. In a study by University of Michigan Cardiovascular Center rats reduced their belly fat by 2 percent when consuming a small amount of blueberries every day.
The results are linked to high percentage of high antioxidants that rid your body of toxins that lead to weight gain and other health problems. Adding blueberries to yogurt of a bowl of cereal is an easy way to incorporate them into your diet.
Coconuts contain medium chain triglycerides (MCFA) that raise the metabolic rate of the liver up to 30 percent.
They are also a sweet and filling snack that you can replace with other junk food cravings. You can try coconut oil, coconut milk, coconut flour, coconut water or unsweetened shredded coconut. Dried coconut is also a tasty snack and can be added to all kinds of recipes to add a little flavour.
Try adding coconut milk to a cup of coffee for a sweet and tasty treat.
Avocado nutrients have fat that tell your body to stop spiking blood sugar. Spikes in blood sugar cause your body to store extra fat, and excess fat on our bodies is something that we all want to avoid.
Keep in mind these fruits are calorie and fat heavy, so just one combined with a meal is plenty for a day. Try adding a slice or two to a salad. You can also try making some spicy guacamole with jalapeno peppers. Incidentally jalapenos burn fat as well :)
These fruits are packed with a whole lot of vitamin c and phytonutrients that both are fat killer. Vitamin C is what enables our bodies to burn fat that is already stored with exercise. The phytonutrient caretenoid serves as an antioxidant for our body that helps with losing weight and cardiovascular health.
Try slicing up a fresh tomato then drizzling olive oil and vinegar on top for a savoury and light snack.
|Apples and Pears|
Apple and pears help you lose weight in two different and very effective ways. Both fruits are packed with fiber that helps increase the metabolic rate and stay full in between meals. The second way they help is by adding pectin to a diet. Pectin actually restricts cells from taking in fat and it helps cells absorb water.
Try slicing an apple or pear up in the morning then caring it in a baggy for a quick snack when you are on the go.
Grapefruits contain the antioxidant naringenin which evens out insulin levels.
This is a way of warding off the infamous hunger pains while allowing the body to burn fat more easily. You can just cut a grapefruit in half then enjoy it with a spoon for a quick snack that is fun to eat.
Bananas are filled with healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers in bananas, or a resistant starch, block carbs from being absorbed by the body. This makes the body burn fat as energy instead of the carbs.
The potassium in bananas helps build muscle that will in turn burn fat. A triple threat we love our yellow banana friends. You can try making a simple banana shake with yogurt, milk, bananas and ice for a healthy and cold treat.
Pomegranate juice is filled with antioxidants that get rid of the unwanted toxins in our body. The types of antioxidants in pomegranates are polyphenols, and these antioxidants boost the body’s metabolism according to a study from the University of California. To top it off they stop arterial lipid build-up and lower the appetite.
Try drinking a glass of pomegranate juice with a meal, or making a pomegranate milkshake. If the taste is a little too strong for you, you can try cutting it with water :)
I hope you have enjoyed reading this. So, next time you do food shopping, don’t forget to add any of these items into you basket.
Happy week-end everyone! Stay healthy. Stay fit. Stay beautiful (inside & outside)!