Cut out your sugar and calm your cravings. According to Dr. Yoni Freedhoff, author of the Diet Fix, “You’re hardwired to crave sugary foods because they have readily available kilojoules. When you are really hungry, you crave foods high in kilojoules. It’s a physiological response as well as a psychological one.” So, the healthier way to handle it is to avoid junk binge, instead plan three well balanced nutrional meals and two snacks a day which are rich in protein. Now, plan how to cut the sugar intake gradually. If you abruptly slash your sugar intake by half, your palate will freak out says Freedhoff.
First target the liquid sugars and slowly graduate to replacing the added sugars in your diet with lower-sugar alternatives.
Lose the kilojoules in your diet and add back the right food in your diet rich in nutrition. A study in the American Journal of Clinical Nutrition finds that certain nutrition can help you stay in shape. Listed below are lower in kilojoules and higher in filling fiber, says the author Christina Shay.
- Vitamin A: Sweet potatoes, carrots, spinach
- Non-heme iron: White beans, lentils, artichokes
- Vitamin C: Red peppers, oranges, broccoli
- Magnesium: Bulgur, chickpeas, Brazil nuts
Where food means magic for health which helps build strong immunity. Listed are five power foods which help to boost your immunity.
1. Beetroot ramps up your metabolism. Nitric oxide in beetroot improves circulation immediately so eat one after lunch as it will help make your work out 20% more effective.
2. Acai berry derived from an acai palm tree in Brazil, Trinidad, and certain parts of South America is high in anthocyanins. These flavonoid molecules are very potent antioxidants that fight oxidative stress in the body. Antioxidants are credited with boosting immunity and lowering inflammation in the body. Enjoy your bowl of Acai berry!
3. Super spinach is one of the topmost power foods as it is rich in folate, vitamin A, vitamin C, fiber, magnesium, and iron. It helps boosts immune system and provides the body with necessary nutrients for cell division and DNA repair. Indulge in a spinach salad or various spinach dishes like spinach and cheese stuffed pasta shells to a simple spinach and artichoke dip!
4. Broccoli is a nutrient-packed powerhouse to support your immune system. One cup of broccoli provides as much vitamin C as an orange. The veggie is rich in beta-carotene, potassium, magnesium, zinc and iron. It supplies an array of B vitamins (B1, B2, B3 and B6). It also has glutathione, which is the master of antioxidant in the body. It helps and boosts the immune system functionality. Savor broccoli by adding in any of your favorite dish including creamy broccoli and cheese soup or lemon braised broccoli!
5. Turmeric is a natural plant based food source rich in iron. Curcumin is the most abundant and active polyphenol in turmeric and is responsible for the beautiful bright yellow color. It has antioxidant, anti-inflammatory, antibacterial and wound-healing effects. Research is being carried out to study its potential in treating conditions such as arthritis, cancer, cardiovascular and inflammatory bowel diseases. This spice is gaining popularity globally for its medicinal properties, and is believed to help boost immunity. You can enjoy the Golden milk (warm spiced turmeric milk) or add a pinch in your dishes. Ginger and turmeric hot cider can be relished with honey!