Nutrition

Detox with chickpeas! One cup or chickpeas, the main ingredient in hummus, provides you with 164% of the recommended daily amount of molybdenum, a mineral that traps sulfites energy draining preservatives found in packaged foods and flushes them out of the body. The tasty, hearty legumes are also chocked full of soluble fiber, which forms a gel like substance in the digestive tract that soaks up toxins and pollutants before they can make you sick or cause real health damage. Find hummus at your supermarket or buy canned chickpeas also sold as garbanzo beans and add to salads.

 

Staying slim with pine nuts! Italians love pesto and a main ingredient of this tangy sauce is crushed pine nuts. And guess what? Pine nuts can help you lose weight! They contain pinolenic acid, which triggers the release of an appetite suppressing hormone that keeps you full for up to six hours! They are also great source of pycnogenol, an antioxidant study proven to protect blood vessel walls, lower blood pressure and fight inflammation. Sprinkle pine nuts on salads, or make pesto from fresh basil, olive oil, garlic and pine nuts!

Slow Burning Carbohydrates: Replacing quickly digested simple carbohydrates with slow burning complex carbohydrates is a good way to lose weight and reduce your risk of suffering from chronic health problems, such as heart disease, diabetes, and cancer. According to a 2002 article in the American Journal of Clinical Nutrition; the nutrition value of slow burning carbohydrates, including most vegetables and fruits, nuts, dairy, and some whole grain products; tends to be superior to that of fast burning carbohydrates.

Slow burning carbohydrates have a glycemic index of 55 or less. You may refer to them as slow burning carbohydrates, but they're also known as carbohydrates with a low glycemic index. These types of carbohydrates are digested, absorbed, and burned more slowly than carbohydrates with a high glycemic index.

The key to identifying slow burning carbohydrates is rather simple; choose carbohydrates that aren't processed and that are higher in fiber.

Starter shopping list of slow burning carbohydrates

 Spinach

 Cucumber

 Green beans

 Cherries

 Quinoa

 Chickpeas

 Kale

 Onions

 Red peppers

 Apples

 Brown rice

 Black eyed peas

 Tomatoes

 Asparagus

 Eggplant

 Plums

 Wheat tortillas

 Navy beans

 Broccoli

 Sweet potatoes

 Berries

 Pears

 Kidney beans

 Lentils

 Cauliflower

 Carrots

 Melons

 Steel cut oats

 Butter beans

 Yellow split peas

 

Fitness expert Kathy Smith say there are far more reasons to exercise than there are not: You have no time to exercise? Well, says longtime fitness expert Kathy Smith, who does? But realize this, the time invested in exercising makes you more efficient in the rest of your life, actually saving you time. But you're too tired to exercise. Easy, move your workouts to the morning when the day hasn't overwhelmed you yet. OK, but you have an erratic schedule that doesn't allow for extended periods of exercise. No problem; research shows that three 10 minute workout bouts of exercise scattered over the day are just as useful as one 30 minute workout. Got any more exercise excuses?

Your perfect gym partner: Working out next to a fitness buff may encourage you to exercise harder. Researchers from Santa Clara University asked 91 people to ride a stationary bike for 20 minutes. At the end of the session, those who had pedaled next to cardio queens had a higher heart rate than those who had huffed and puffed next to biking laggards. The study suggests that people tend to mimic the workout styles of those around them and suggest choosing a machine next to an eager exerciser or asking a fitness forward friend to be your workout buddy.