Antioxidants: Top 10 Healthy Foods

 Do you know which foods have the highest concentration of antioxidants, the natural chemicals in food that make it healthy and prevent disease?  Here, the best 10 foods to eat.

Blackberries

One cup of blackberries contains the most antioxidants of all the berries tested, beating out blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily recommended intake of vitamin C.

Walnuts

Just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. They're also cholesterol-free and low in sodium and sugar. Nuts are laden with calories, though, so be mindful of your intake.

Strawberries

Bursting with fiber and vitamin C (149 percent of your daily recommended intake!), a cup of sliced strawberries is a cup full of healthy benefits.

 Artichoke Hearts

Cranberries

One cup of whole cranberries is full of disease-fighting and health-boosting antioxidants.

Raspberries

Another super-health berry to add to your diet. One cup is loaded with vitamin C (54 percent of your daily recommended intake) and antioxidants.




                                                                     Blueberries


Pecans

Healthy Snacks Under 200 Calories

They’re all under 200 calories!

1. Slice one hard-boiled egg. Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.
   
2. Dip 10 carrot sticks into two tablespoons of hummus.
   
3. Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.
   
4. Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice.
   
5. Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted.
   
6. Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold and enjoy.
   
7. Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar.
   
8. Mix a half-cup of cooked quinoa with one to two tablespoons of chopped, sautéed onion, one-quarter cup of canned lentils (drained and rinsed) and a dash of garlic powder. Add a pinch of chili powder for heat. Warm slightly in the microwave before eating and garnish with tomato slices, lemon and parsley (optional).

Roasted Chicken

Roasted ChickenReady in 2.5 hours

Ingredients:

• 5 lb roaster chicken
• 1 tsp sea salt
• 2 tsp ground black pepper
• 4 sprigs rosemary
• 4 cloves garlic
• 1 orange, halved
• 1 lemon, halved
• 4 slices of oranges or lemons (or combination of both)

What You'll Need:

• Wire rack
• Large roasting pan or a baking tray
• Aluminum foil

Instructions

1. Preheat oven to 375°F.
2. Wash the chicken and dry with paper towels. Coat the chicken with sea salt and pepper inside and out. Place rosemary and garlic under the skin. Squeeze half of lemon and orange all over the chicken. Cut remaining half of lemon into wedges and the orange into slices; use to fill the cavity.
3. Place bird breast-side up on a wire rack. Or, wrap bird loosely in foil and set in a roasting pan. Cook bird, breast-side up, for 40 minutes.
4. Flip bird, breast-side down, and cook for 40 more minutes. Finish roasting breast-side up for the remaining 30–40 minutes, or until the skin has browned.
5. Allow the bird to rest for 15–20 minutes before slicing, to allow the juices to settle.

How to check if it’s cooked:

If you have a meat thermometer, stick it in the thickest part of the thigh (don’t let it touch bone). If the temperature reads 180°F, it’s done. If you don’t have a meat thermometer, just wiggle the drumstick – it should move freely. But to be extra certain, insert a knife into the leg – the juices should run clear.

Quinoa à l'Orange Salad

Ingredients:

• 2 cups water
• 1 cup quinoa, rinsed well
• 1 cup grape tomatoes, halved
• 1/4 cup diced celery
• 2 tbsp chopped fresh parsley
• 1/4 cup orange juice
• 1 tbsp olive oil
• 1/2 tsp fresh grated orange rind
• 1/4 tsp sea salt
• Fresh ground black pepper, to taste

Instructions:

1. Bring water to a boil in a small saucepan. Add quinoa. Return to a boil and simmer until water is absorbed, approximately 15 minutes. Remove from heat and place in a large mixing bowl to cool.
2. Add tomatoes, celery and parsley to the bowl. Mix together with quinoa.
3. In a small mixing bowl, whisk together remaining ingredients to make dressing. Pour over salad and toss well to combine.

Make this recipe healthier: Add more veggies to the salad, such as carrots, zucchini, cucumbers and red peppers to increase fiber content, decrease glycemic load and improve nutrient profile.

Chicken Florentine

Ingredients:

• 1 tsp olive oil
• 4 4-oz boneless, skinless chicken breasts
• 14-oz canned crushed tomatoes
• 1 tsp oregano
• 1 tbsp fresh basil (or tsp dried)
• 10 oz fresh spinach
• Sea salt and fresh ground black pepper, to taste
• 2 tbsp freshly shredded Parmesan cheese

Instructions:

1. In a large skillet over medium-high heat, heat the oil and cook chicken until lightly browned on each side, approximately 6 minutes.
2. Reduce heat to medium and stir in tomatoes, oregano and basil; place spinach on top of the chicken and cover tightly.
3. Simmer, stirring occasionally, until chicken is cooked through, approximately 15 more minutes. Stir in salt and pepper and top with cheese.

Make this recipe healthier: Use “no-salt added” crushed tomatoes to reduce your sodium by 110 milligrams per serving!

Exercise Without Leaving Your Living Room

http://www.fitnessmagazine.com/workout/real-plans/celebrity/alison-sweeney-at-home-couch-workout/

Tangy Tomato Dip

Makes: 6 servings

Ingredients

• 6 tablespoons light cottage cheese
• 1/4 cup sun-dried tomatoes in olive oil, drained well
• 1/4 cup light cream cheese
• 1 teaspoon fresh lemon juice
• Dash garlic powder
• Dash hot sauce (optional)
• 2 - 4 tablespoons fat-free buttermilk
• Baked whole grain pita chips

Directions

1. In a food processor, combine the cottage cheese, sun-dried tomatoes, cream cheese, lemon juice, garlic powder and hot sauce if using. Pulse until mixture forms a slightly textured dip, adding buttermilk to thin as desired.
2. Scrape mixture into a bowl and serve with baked pita chips. The dip will keep in the refrigerator up to two days.

Energy Boosting Exercises

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/total-body-recharge-10-energy-boosting-muscle-toning-moves/?sssdmh=dm17.564286&esrc=nwfitdailytip121011&email=3962543868

Greek Salad With Pita Croutons

Nutrition Facts

Ingredients

• 1 whole-grain pita
• 1 lemon, juiced
• 1 tablespoon olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper
• 2 tablespoons reduced-fat feta cheese
• 1/2 cup canned chickpeas, rinsed and drained
• 2 tablespoons chopped kalamata olives

Directions

1. Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.
2. Toss lemon dressing with remaining ingredients (including pita pieces).

Steak Salad

Ingredients

• 3 ounces 96 % lean steak, buffalo, elk, or venison
• 1 lemon, juiced
• 1 tablespoon olive oil
• 2 tablespoons walnuts
• 1 teaspoon Dijon mustard
• 3 cups baby spinach
• 1 whole-grain roll

Directions

1. Grill or broil steak until it reaches about 160 F (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts and mustard until smooth. Toss spinach and steak slices with dressing.
2. Serve with whole-grain roll.

Haibut With Roasted Potatoes

Ingredients

• 3/4 pound Yukon Gold potatoes, diced
• 1/2 fennel bulb, diced, plus 1 tablespoon chopped fronds
• 2 carrots, diced
• 1 celery stalk, diced
• 1 small red onion, thinly sliced
• 2 bay leaves
• 2  tablespoons plus 2 teaspoons olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 4 4 - 6 ounces halibut fillets
• 1/4 cup dry white wine
• 1 tablespoon whole wheat or brown rice flour
• 2 tablespoons minced parsley
• 1/2 lemon, cut into 4 wedges

Directions

1. Preheat the oven to 425 degrees. In a roasting pan, mix the potatoes, diced fennel, carrots, celery, onion and bay leaves with 2 tablespoons of the olive oil, 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. Roast, tossing a few times, until tender, about 30 minutes.

2. Lay the halibut over vegetables; drizzle with the white wine. Top fish with remaining olive oil and sprinkle with flour; season with remaining salt and black pepper. Meanwhile, preheat broiler.

3. Move the pan to broiler; broil 6 to 8 minutes, until fish is cooked through.

4. Remove bay leaves. Garnish with fennel fronds and parsley. Serve with the lemon wedges.

Chicken and Quinoa--Gluten Free

Ingredients

• 2  tablespoons olive oil
• 1/4 cup sliced almonds
• 3/4 pound boneless, skinless chicken breasts, fat trimmed, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bunch scallions, white and light green parts only, thinly sliced
• 1 zucchini, cut in half lengthwise and thinly sliced
• 2 carrots, cut in half lengthwise and thinly sliced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon turmeric
• 1 1/4 cups low-sodium chicken stock
• 1 large tomato, chopped
• 1/2 cup canned chickpeas, drained
• 1/2 lemon, zest peeled into 1/2-inch- thick strips, juice to taste
• 3/4 cup Quinoa
• 1/4 cup chopped parsley

Directions

1. Warm the oil in a Dutch oven over medium-high heat. Add the almonds; toast until golden, 2 minutes. Using a slotted spoon, transfer them to a bowl.
2. Season the chicken with the salt and black pepper, add to pot and cook until browned, 10 minutes. Using a slotted spoon, transfer chicken to a plate. Add the scallions, zucchini and carrots; cook 6 minutes. Mix in the cinnamon, cumin, coriander and turmeric; saute 1 minute.
3. Add the chicken stock, tomato, chickpeas, lemon zest and raisins; bring to a simmer. Return chicken to pot, cover and simmer 10 minutes. Using a slotted spoon, transfer chicken and vegetables to a serving bowl. Season with lemon juice. Cover and keep warm.
4. Add the couscous to the liquid remaining in pot, cover and turn off heat. Let rest 5 minutes; fluff couscous with a fork. Serve chicken and vegetables over couscous, garnished with almonds and parsley.

Chicken Couscous

Ingredients

• 2  tablespoons olive oil
• 1/4 cup sliced almonds
• 3/4 pound boneless, skinless chicken breasts, fat trimmed, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bunch scallions, white and light green parts only, thinly sliced
• 1 zucchini, cut in half lengthwise and thinly sliced
• 2 carrots, cut in half lengthwise and thinly sliced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon turmeric
• 1 1/4 cups low-sodium chicken stock
• 1 large tomato, chopped
• 1/2 cup canned chickpeas, drained
• 1/2 lemon, zest peeled into 1/2-inch- thick strips, juice to
• 3/4 cup whole-wheat couscous
• 1/4 cup chopped parsley

Directions:

1. Warm the oil in a Dutch oven over medium-high heat. Add the almonds; toast until golden, 2 minutes. Using a slotted spoon, transfer them to a bowl.

2. Season the chicken with the salt and black pepper, add to pot and cook until browned, 10 minutes. Using a slotted spoon, transfer chicken to a plate. Add the scallions, zucchini and carrots; cook 6 minutes. Mix in the cinnamon, cumin, coriander and turmeric; saute 1 minute.

3. Add the chicken stock, tomato, chickpeas, lemon zest and raisins; bring to a simmer. Return chicken to pot, cover and simmer 10 minutes. Using a slotted spoon, transfer chicken and vegetables to a serving bowl. Season with lemon juice. Cover and keep warm.

4. Add the couscous to the liquid remaining in pot, cover and turn off heat. Let rest 5 minutes; fluff couscous with a fork. Serve chicken and vegetables over couscous, garnished with almonds and parsley.

Cardio Intervals To Burn Fat Faster

http://www.fitnessmagazine.com/workout/cardio/our-best-cardio-workouts/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

Boost Energy and Burn Fat

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/boost-energy-blast-fat-cardio-workout/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

15-Minute Workout

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/15-minute-fat-burning-cardio-workout/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

Kettlebell Workouts

http://www.fitnessmagazine.com/workout/express/20-minute/kettlebell-abs-butt-thighs-workout/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

Quick Resistance Band Workout

http://www.fitnessmagazine.com/workout/equipment/resistance-band-exercises/quickie-resistance-band-shape-up/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

The Ultimate Lunch Hour Workout

http://www.fitnessmagazine.com/workout/express/20-minute/the-ultimate-lunch-hour-workout/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868

Tone In 20-Minutes

http://www.fitnessmagazine.com/workout/butt/exercises/better-butt-in-20-minutes/?sssdmh=dm17.566138&esrc=nwftn121211&email=3962543868