Running has been a part of almost everyone’s life to maintain healthy. It is an effective way to lose the pounds, though it wouldn’t be that effective without including certain foods (and drinks)  in their healthy food and diet.

BLUEBERRIES

According to a study conducted by Physiologists from Appalachian State University, runners who eats blueberries daily have more immune cells and less oxidative and inflammation damage before and a fter a run. Blueberries contains anthocyanidins that are mostly responsible for the protection. It is best advice that you have a good intake of blueberries or other foods that contain a good amount of anthocyanidin daily.

CHOCOLATE MILK

Drinking chocolate milk everytime you’re on training will help in gaining lean muscle and will also help in losing more fats. It is best advised that if you want to lose those fats, make sure you drink a glass of chocolate milk after a long period of workout or training.

BEER

Yes, alcohol intake isn’t really advisable if you want to maintain a healthy living. However, a study conducted in Munich University has stated that a pint of non-alcoholic beer (NAB) will help in preventing colds since it contains polyphenols—alcoholic beverages also contains a good amount of this.  As a result, those people who drinks NAB would gain a much stronger killer T-cells, which is a sign that you have a strong immune system. Drinking non-alcoholic beers will also prevent postrace respiratory-tract  infections. A moderate amount of 12 ounces of regular or nonalcoholic per day will do you just fine—or eat whole grains like barley everyday.

Most of the weight loss reviews that you would encounter will be telling you to eat healthy foods in minimal consumption. Weight-conscious people can and should eat all of the foods that they want as long as it’s controlled. However, here’s a list of foods that you should eat everyday. These foods are healthy and will definitely help you in losing pounds.

SPINACH

Want to be as strong as popeye? Eat this vegetable, and you’ll absolutely reduce your risk of osteoporosis. Eating spinach will also decrease your cholesterol level and will definitely raise your IQ. Spinach contains vitamin K, magnesium and calcium that’s why it is known to be an excellent bone builder. This also has a high amount of antioxidants which helps in neuatralizing free radicals in the brain. As a result, it prevents aging with regards to mental activity.

BLUEBERRIES

Studies show that this kind of fruit is the number one source of antioxidants. These antioxidants can reduce the risk of getting various types of cancer, decrease heart disease, ulcers, glaucoma, cataracts, and willd efinitely lower your cholesterol level.

WINTER SQUASH

A good amount of winter squash will provide you with daily rewuirements of essential nutrients such as vitamin A, carotenoids, L-tryptophan, and magnesium. The main difference between vitamin A and carotenoids? Vitamin A is responsible for night vision, while carotenoids are responsible for preventing eye degeneration. L-tryptophan will help prevent depression and lastly, magnesium will prevent you from risk of heart disease, diabetes and abdominal oobesity.

APPLES

Including this fruit in your list of healthy food and diet will definitely decrease cholesterol level. It contains soluble and insoluble fiber which does the trich of reducing cholesterol. Eating apples will definitely make yoour nteeth whiter and will freshen your breath too.

EGGS

You should include this in your diet since one egg has the complete set of nutrients that you need in a day. It contains protein, which make you stay full and have a lot of energy for a longer period of time.

We all know that you want to lose a lot of weight. However,  aside from a routine of exercise, you should also help yourself in starting to eat healthy foods.

Here are some of the healthy food & diet that you can include in your daily meal plans.

Common rule of thumb: Don’t skip breakfast—most especially if you’re trying to lose pounds. See, a healthy full-meal of breakfast can keep your energy level and metabolism high for the whole day.

Here’s a sample meal for your breakfast:

• Scrambled egg whites and vegetables such as spinach and mushrooms.
• Raisin bran
• Diet shake
• Frozen fruit smoothie
• Toasted bagel with natural jam

Lunch is also an important meal of the day, so don’t miss it. Having a good lunch will help in revitalizing your energy levels and regulate your metabolism.

Here’s a some foods that you can eat for your lunch:

• Grilled vegetable burger
• Wheat tortilla with Grilled Chicken (or turkey, lean meat) & Veggies
• Roast Beef Sandwich With Vegetables
• Fat-free soup
• Salad With Croutons (No Dressing)

If you feel your stomach growling a few hours before dinner, you can always eat something that is simple and healthy. Here’s a list of munchies that you might want to try for an afternoon snack:

• Frozen fruits
• Dried Dates, Mango or Papaya
• Soy Crisps

Dinner is one of the meals that people always enjoy. Don’t deprive yourself from a good, delicious and delightful dinner.

Here’s a list of foods that you can definitely enjoy eating without feeling guilty:

• Squash-Noodle Pasta
• Bean Pasta
• Potato Pasta
• Pizza with grilled vegetables

Lastly, dessert. That sinful but delicious sweets that you want to eat right after dinner. According to a study, chocolates are rich in antioxidants, so don’t feel feel bad in consuming some.

One dessert that you can definitely try is the chocolate sorbet.

It won’t harm to include this in your weight loss program.

A friendly advice: don’t ever skip meals.

A lot of people know that honey is a better option than sugar. However, did you know why it is a better option? Or do you know what it can do to your body? Yes, including honey in your healthy food and diet will definitely help you, though it has a few more calories than sugar, it still provides you with a lot of benefits. There are two things that you have to remember when buying honey:

• Dark-colored honey has a richer flavor.
• Light-colored honeys are mild-tasting.

There are a lot of advantages  when having a dose of honey everyday. Some of which are:

Blood Sugar- using honey as a substitute sweetener helps in controlling your blood sugar.

Bad Cholesterol- If you want to decrease the number of bad cholesterol in your body, you should use honey instead of table sugar. Studies show that people who have been using this for at least 2 weeks have reduced their C-reactive protein levels which is a measure of inflammation vessels.

Performance – Studies show that cyclists that consume a tablespoon of honey mixed in water improved their sprinting effort after their workout. According to the study, cyclists drinks this honey and water mixture after every half hour.

Antioxidants- Antioxidants are very important in your body, and having a dose of honey everyday boosts the antioxidant levels in your body. Honey contains a higher level of antioxidants compared to other sweeteners out in the market.

Healthy living is the best way to keep yourself physically fit and will definitely help in keeping your body healthy. So go get you’re honey, because it’ll absolutely help you in living healthy.

Who said that we should prevent ourselves from eating snacks? One thing is that you’re not supposed to let your stomach growl. Eating snacks (most especially in the afternoon) is part of every weight loss program. In order for us not to feel guilty in eating too much snacks, here’s a few of the “snack foods” that we can eat and can be included in our daily meal plans.

If you’re craving for something that is salty, the best food to eat is a bowl of popcorn. You will certainly not feel guilty, since this one is high in fiber but definitely low in calories.

If you’re craving for something sweet, dark chocolate is the answer. These type of chocolates are proven to reduce stress-hormone levels and also help in lowering your blood pressure, that will absolutely help in  reducing the risk of having heart diseases. Though it has a lot of health benefits, this type of chocolate should still be consumed in moderation.

If something crunchy is what you want to eat, then go for roasted peanuts. These are good sources of antioxidants. One good tip on peanuts is the longer they are roasted, their antioxidant levels increases. Peanuts are also good sources of healthy unsaturated fats, fiber and protein. Believe it or not, these nutrients help you in feeling full.

If the heat is already at its peak, everyone would love a sip of  a cold drink. A healthier option of a cold drink is a glass of tart cherry juice. This kind of juice is proved to relieve soreness, and it may also be good for your heart.

If you feel really, really hungry, you can eat something that will make you feel full, but in a healthier way. You can eat a bowl of cereal and milk. As long as the cereal that you are about to eat doesn’t contain much sweeteners, then you’re good to go.

Including healthy food and diet in your lifestyle will definitely keep you fit. Start living a healthy lifestyle and— don’t keep yourself from eating when your stomach is growling.