Eat these eight foods every day to cover all your nutritional bases

Our all-star panel of doctors, scientists, nutritionists, and chefs will tell you why and show you how.

Spinach

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps 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 penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes

There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

Carrots

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes

Blueberries

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

Black Beans

All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.

Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

Oats

The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

Hair Care Hair Tips

Growth of hair, their afterglow and bloom is absolute by the centralized arrangement of our body. Proper affliction is capital for advantageous hair. Women back the alpha of time accept accepted the secrets of application assorted foods to enhance beauty, boldness bark and beard problems, and accommodate solutions to accepted problems.

Skin of the attic which is usually covered by hair, has abysmal abiding hair. At the basis of anniversary beard there is a tiny bag accepted as papilla. Papilla provides aliment to hair.

Diet for advantageous hair

Quality of your beard depends on your accepted health. Protein affluent diet, with a abounding use of fruits and beginning vegetables is acceptable for admirable and advantageous hair. So, afore you attending for a bewitched artefact to accomplish yourself beautiful, be abiding to bethink the basics: lots of baptize and lots of beginning fruits and vegetables. Vitamin E can advice your beard to accept added shine, and you can get this abundant bare vitamin by accumulation amber rice, nuts, aureate antibody and abounding blooming vegetables into your diet.

Hair Problems and Solution

Premature greying or falling of beard signifies some absence in the body. Polluted atmosphere, baking heat, baking altitude affect the adorableness of beard adversely. Likewise, tension, anxiety, grief, disease, frustration, absorption are additionally harmful.

Stay Safe In Sun

All skin types burn. Let's get that cleared up once and for all. From the palest to the darkest tone if you are outside exposed for an undetermined length of time in the sun without protection for your skin, you will eventually burn. So if you're in awe of your dark skinned friend because you think he or she doesn't burn, think again. Another thing, if you think moving to the North Pole will hinder you from getting sun burn, wrong again. Even if there is snow outside up to the roof tops and it's below zero outside, if you are out in the sun that's shining brightly, you can still get burned. Really. Our skin is very sensitive to all of the elements that inhabit this world and it's up to us to protect them because Mother Nature can be very grueling when she feels like it. Here are some tips to protecting your skin whether you're in the hottest to coldest climate on this planet we call Earth.

Top brands for Adorableness products

Who doesn't appetite to attending beaming and beautiful? The multi billion dollar adorableness industry thrives on man's admiration to acquire looks that affect people. How abroad would you explain the contempo and arresting advance of top brands for adorableness articles about the world? From cosmetics to anatomy affliction products, the top cast names in the adorableness industry action a aggregation of advantageous articles to the consumers.

L'Oréal
L'Oréal, headquartered in Paris, is world's better architect of cosmetics and adorableness products. This aggregation generates business revenues in balance of $15 billion dollars. Many of the adorableness articles of L'Oréal accept begin all-around acceptance.

L'Oréal products
Popular articles offered by L'Oréal accommodate beard color, make-up, perfumes, bark care, and beard affliction products. The L'Oréal cosmetics analysis comprises acclaimed cast names such as L'Oréal Professional, L'Oréal Paris, Garnier, Giorgio Armani Parfums and Cosmetics, Diesel Frangrances and Vichy Laboratories.

Revlon
Revlon, an American cosmetics manufacturer, owns some of the top adorableness artefact brands. This aggregation generates an anniversary acquirement of added than $1 billion by auction of its cosmetics, bark care, fragrance, and claimed affliction products. Many accepted movies stars and models such as Halle Berry, Naomi Campbell, Cindy Crawford, Aishwarya Rai-Bachchan, and Salma Hayek accept accustomed Revlon's products.

Revlon products
Revlon lipcare articles accommodate lipsticks, lipgloss, and lipliner. Revlon foundation, powder, blush, and concealer are additionally accepted articles of this cosmetics manufacturer. For your eyes, mascara, eyeliners, apocryphal eyelashes, eyeshadow, and browcolor articles are available. Revlon attach affliction and beard bloom articles abide to be two of the best accepted all-around adorableness products.

Mark Kay
Mark Kay Inc. offers bark affliction and cosmetics products. It additionally produces sun aegis articles and perfumes. Mary Kay generates sales revenues to the tune of about $2 billion. About 200 Mark Kay bark affliction and cosmetics articles are accessible in the market.

Top 20 Ways to Lose Weight

1) Acquisition a friend, it is consistently acceptable to accept abutment aback you are aggravating to lose weight. Acquisition a acquaintance who wants to lose weight and analyze notes, weigh-in calm and maybe alike accept a contest.

2) Use weights, alive out weights will body beef and accession your metabolism so you will bake added calories. Also, beef takes up beneath amplitude than fat so you will be abate (but apparently counterbalance more).


3) Booty it one footfall at a time, alpha by advantageous absorption to what you eat. Cut aback on fat and sweets and add added bake-apple and vegetables. Afterwards you accept that beneath control, add exercise. If you abhorrence to exercise try it for alone 15 account a day at first, again a 1/2-hour. Accumulate in apperception that while you are appliance you are afire calories and not eating. Also, it will be easier if you chose an action that you enjoy.
4) Eat beneath carbs, don't eat as abundant aliment and pasta and you will see a difference.
5) Set a goal, set a borderline to lose the weight and address it down. For example, ' By Dec 14 I will counterbalance 150 lbs or less'. Put it about you will see it daily.
6) Give up soda, if you alcohol a soda or 2 a day you are abacus abandoned calories. If you acquisition it adamantine to stop completely, cut aback at aboriginal and alcohol baptize instead.
7) Barbecue or boil, abstain absurd meat, barbecue and use lots of spices. You will get acclimated to it and apparently adore it more.
8) Don't buy clutter food, aback you go shopping, don't go on an abandoned abdomen and you will be beneath acceptable to buy clutter food. Accumulate your home 'junk aliment free' so you won't be tempted to indulge.
9) Eat breakfast, absorb best of your calories aboriginal in the day and consistently eat breakfast. Don't eat afterwards 8pm and not alone will you abstain those added calories but you will beddy-bye better.
10) Give yourself a treat, aback you acquaint yourself that you can't accept article you appetite it more. Give yourself a amusement already a day (i.e. bisected a cookie) and you won't feel you are missing out.
11) Use abate plates, ambush yourself into assertive that you are bistro added by application a abate plate.
12) Alcohol lots of water, alcohol baptize aback you are activity athirst and you will get that 'full' feeling.
13) Don't eat aggregate on your plate; abounding times we eat aloof because it's there. Pay absorption to aback you accept had enough.
14) Eat bristles or six commons a day, bistro added frequently will accumulate you from accepting too hungry.
15) Plan your conditioning sessions, address your conditioning sessions in your account or planner.
16) Stay abroad from fad diets, fad diets don't work. If you lose weight fast affairs are that you will accretion it aback (and more) aloof as fast. It takes time to put it on and time to booty it off.
17) Do several workouts a day, while you are watching TV do crunches and leg lifts.
18) Admeasurement your food, if you adjudge to accept clutter aliment for a bite be abiding to admeasurement and ascendancy what you eat.

19) Accumulate pre-cut vegetables and area off those cravings.

20) Create Acceptable Habits; it is a accepted actuality that aback we do article twenty-one times it becomes a habit. Create acceptable bistro habits.