Quinoa

Pronounced KEEN-wash, this whole grain contains 5 grams of fiber

And 11 grams of protein per half  cup. Penn  state researchers   found  that  dieters

Who ate  whole-grains lost  twice as much  belly  fat  as those who  stuck   to  white-

Flour  products-even  though  they’d  consumed  the  same  number  of  calories.

 Quinoa's   nutty  flavor  and  crunchy-yet-chewy texture  are  likes  cross  between

Whole  wheat  couscous  and  short-grain-brown  rice.  Quinoa   is  gluten-free,easy

To  prepare  and  extremely   versatile.  You  can  use  Quinoa  anywhere  you’d

Typically  use  rice.  It’s  great  used  in  casseroles  and  stir  fry,  mixed  with  beans,

Or  simply  topped  with  tofu  and  vegetables. The  food  and  agriculture  organization

Of   the  united  nations  [faro]  has  officially  declared  that  the  year   2013  be  recognized 

As  ‘’the  international  year  of  the  Aquino’’. It has  now  been   singled  out   by  the 

OAF   as a  food   with  ‘’high  nutritive  value’’   and    impressive  biodiversity.

Salmon

Salmon is a protein source that also provides a good dose of healthy

Omega-3   fatty acids ( this type of fat helps make your metabolism  more

Efficient, according to “fitness” magazine).Salmon may help boost Ur

Metabolism and keep you feeling full. An Australian study showed that

Overweight people who ate fish daily improved their glucose-insulin response.

Translated, this means that seafood may help slow digestion and prevent

Cravings.  If that doesn’t hook you, consider this: seafood is an excellent source

Of abs-friendly   protein. Eat about 4 oz. of salmon, twice a week, recommends

“Fitness”  magazine. If you don’t like fish, another option for getting omega-3

Fatty acid is eating flax seed and walnuts. Several recent studies have-found that Salmon contains small   bio-active protein molecules ( called bio-active pep tides)

That may   provide special support for joint cartilage, insulin effectiveness, and

Control of   inflammation  in the digestive tract.

Soy

Soybeans are rich in antioxidants, fiber and protein.Besides thievery high

Protein content (36.5 g per100 tg or 3.5 OZ),soybeans contain a lot of fiber and

Are rich calcium and magnesium. When used as a substitute for meat, which

It does well because of its protein profile, a serving of soybeans can-save you

Fat,especially saturated fat. Snack on dry- roasted soybeans, toss shelled

Edamame into soups, and slip a spoonful of silken tofu into your morning

Smoothie. Liquid soy also makes a good meal replacement. A study from the

Journal of the American college of nutrition found that overweight subjects

Who drank a soy milk-based meal replacement lost more weights than those

who Consumed a traditional dairy based diet drink.

Garlic

Garlic is an excellent substance to add in your diet to contain the

Cholesterol level. When you have increased levels of cholesterol, take as much

Garlic as possible in your diet. Itwill certainly reduce cholesterol level without

Causing any side effects. Although it is best to take it in raw from, it is equally

Efficacious in other forms like pickles.A study that used dried garlic powder

Over 8 to 12 weeks showed significant  reductions in total cholesterol, LDL

Cholesterol, and triglycerides , but the effect didn’t last beyond six months of treatment, suggesting that garlic has only a short-term effect on cholesterol.

Oatmeal, oat bran and high –fiber foods

 over the years there

 Have been  Many research studies that have proven the benefits of oatmeal  in lowering

Cholesterol levels . the U.S food and drug administration  is convinced , too:

Oatmeal was one of the first foods to carry the heart healthy distinction on its

Label because of promising research findings . oatmeal seems to most

Effective in lowering LDL cholesterol (“ bad” cholesterol )  levels . according to the

Studies in adults, LDL cholesterol  may be lowered by 10 percent in some cases.

In these studies , anywere between 40 and 60 grams – or roughly one bowl-

Of oatmeal was consumed by by each subject per day. The cholesterol lowering

Benefits of oatmeal is also dose – dependent. That is, the more oatmeal you eat,

The lower your cholesterol will go.

olive oil

 olive oil is rich in oleic acid , one of the fatty acids that keep cell

Membranes  fluid and  therefore make skin supple. Olive oil also has  small

Amounts of other essential fatty acids that fight inflammation . yet another

Benefit comes in the form of vitamin E and polyphenols,  a  class  of  antioxidants

That protect skin from free  radical damage. When you prepare dishes , that

Require  oil , aim for olive oil.

Spinach

 spinach  contains  various  nutrients  that  are  good  for  ur skin . the

Most useful vitamins ofr spinach are vitamin A ,C ,E , and K.  the  high amount of

Vitamin A in spinach also promotes  healthy skin by allowing  for proper moisture

Retention  in the epidermis , thus fighting psoriasis , keratinization  , acne and even

Wrinkls. A study published in the international journal of cancer found that

Folks who ate the most spinach developed half as many skin tumors over 11

Years as those who ate the smallest amount . that’s likely  because  the folate in

Spinach helps  maintain and repair DNA, reducing the likelihood of cancer-cell

Growth.