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FEATURE EAT YOUR WAY
Eat YOUR WAY TO wellness
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Cure a headache, fight fatigue, lose weight and prevent type 2 diabetes! These MVP foods will help you feel better in just one day. by KAREN ANSEL, RDN
To fight fatigue, eat
FORTIFIED WHOLE-GRAIN
CEREAL Iron helps your red blood cells deliver oxygen to your brain.
Nearly one bowl (such as bran flakes or Cheerios) gives you at least 45% of your day’s worth for only 100 calories.
GREEN TEA Green tea contains L-theanine, an amino acid that’s been shown to help maintain alertness.
UNSWEETENED COCOA
POWDER The ancient Aztecs used cocoa to fight fatigue, and they may have been on to something: Cocoa is a rich source of flavanols, compounds that naturally increase blood flow to the brain—all for just 12 calories per Tbsp.
LENTILS These little legumes contain the perfect mix of protein, complex carbs and fiber to prevent post-meal blood sugar dips that can cause your energy to crash.
SIRLOIN STEAK Like iron, vitamin B12 keeps you energized by keeping your red blood cells healthy—4 oz lean sirloin steak provides 82% of your daily B12. Bonus: You also get 12% of your day’s iron.
Get-energized meal plan BREAKFAST Trail mix and yogurtToss ¾ cup Cheerios + 1 Tbsp pumpkin seeds + 1 Tbsp slivered almonds + 1 Tbsp dried blueberries. Serve with 6 oz lowfat yogurt and 8 oz green tea. LUNCH Spinach salad Toss 3 cups baby spinach + 1 hard-boiled egg + 2 hard-boiled egg whites with 2 Tbsp Italian vinaigrette. Serve with 1 cup lentil soup, 1 medium (2½") whole-wheat roll and 8 oz iced green tea sweetened with 2 oz orange juice. SNACK 1 small banana + 1 Tbsp Nutella. DINNER Cocoa-rubbed steak Rub 4 oz lean sirloin steak with ½ tsp unsweetened cocoa powder + ¼ tsp chili powder + ¼ tsp brown sugar; broil or grill. Serve with 2 medium new potatoes, diced and roasted in 2 tsp olive oil + 1 cup green beans tossed with 1 tsp olive oil. DAILY TOTAL 1,660 CAL, 55 G FAT (15 SAT FAT), 1,923 M71 G PRO, 34 G FIBER G SOD,
To relieve headaches, eat
BROWN RICE If you suffer from frequent migraines, you could have low magnesium levels. This grain offers 27% of your daily dose per cooked cup.
ROMAINE LETTUCE Waterrich foods like romaine (it’s 95% H2O) can help combat the dehydration that often leads to head pain. Other picks include spinach, melons, cucumbers and papayas.
GINGER This ancient root may help you find headache relief because it’s a potent anti-inflammatory and also contains a small amount of antihistamine.
HALIBUT Low vitamin D is another possible cause of chronic headaches, according to new research. A 5-oz halibut steak delivers nearly half your entire daily requirement of D along with ample omega-3 fats, which are believed to lessen pain because of their calming effects on your body.
EGGS One egg delivers 21% of your day’s worth of riboflavin, an important B vitamin that may reduce the number and length of migraines—and helps keep cells strong by protecting them from free radical damage. l radical g
Pain-zapping meal plan
BREAKFAST Savory waffle sandwich Layer 1 egg scrambled in 1 tsp butter + 2 slices tomato + ¼ sliced avocado between 2 whole-grain waffles. es. LUNCH Mexican chicken salad Toss 2 cups shredded romaine lettuce + 4 oz skinless diced rotisserie chicken breast + ¾ cup no-salt-added black beans + ¾ cup thawed frozen corn kernels + 2 Tbsp chopped onion. Top with ¼ cup chunky salsa mixed with 1 Tbsp olive oil and 10 crumbled tortilla chips. ack SNACK 6 oz nonfat plain Greek yogurt + 1 cup cubed cantaloupe + 1 tsp honey. DINNER Halibut with spinach and brown rice Sauté 2 cups baby spinach in 2 tsp canola oil with ¼ tsp chopped fresh ginger. Serve with a 5-oz grilled halibut steak + ¼ cup brown rice*. d SWEET FIX! Butterscotch s’mores Top a graham cracker square with 1 marshmallow + 2 tsp butterscotch morsels. Top with another graham cracker square and microwave 15 to 20 seconds.
DAILY TOTAL 1,647 CAL, 59 G FAT (13 G SAT FAT), 1,765 MG SOD, 109 G PRO, 24 G FIBER *before cooking
This sandwich contains protein, heart-healthy fats and whole-grain carbs to keep you fueled all morning.
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To prevent type 2 diabetes, eat
PEAS Legumes like peas are a rich source of fiber and protein—and eating a little over 2 oz a day (about ½ cup) can reduce your risk of type 2 diabetes by more than a third.
COFFEE Drinking 3 cups of java a day can head off diabetes by 34%, thanks to powerful antioxidants that help your body use insulin.
EXTRA-VIRGIN OLIVE OIL In a recent study, people who followed an EVOO-rich diet were half as likely to develop diabetes as people on a lowfat diet. (The nutrients in olive oil work together to combat the inflammation that can lead to diabetes.)
WALNUTS These nuts contain a mix of polyunsaturated fats that may help your body use insulin more efficiently. Munching on 2 oz walnuts each week can trim your odds of developing type 2 diabetes by 24%.
QUINOA 1 cup cooked quinoa dishes up more than a third of your day’s worth of magnesium, a mineral that helps decrease insulin resistance in your body.
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September 2013 Fight-diabetes meal plan BREAKFAST Apricot-walnut oatmeal Microwave ½ cup rolled oats* + 3 Tbsp chopped walnuts + 2 Tbsp chopped dried apricots + ½ cup nonfat or soy milk. Serve with a 12-oz nonfat latte. LUNCH Chicken pita Toss 3 oz diced grilled chicken breast + 1 chopped roasted pepper + ¼ cup arugula. Drizzle with 2 tsp olive oil whisked with 2 tsp balsamic vinegar. Stuff in a 6½" whole-wheat pita. SNACK Coffee-banana smoothie Blend ½ cup brewed coffee + ½ cup nonfat or soy milk + 1 small banana + 1 pinch cinnamon + ¼ cup ice. DINNER Roast pork loin with quinoa and peas Cook ¼ cup quinoa* in ½ cup low-sodium chicken broth + 2 tsp olive oil + 1 tsp curry powder; toss with ½ cup peas. Top with 4 oz roast pork tenderloin. SWEET FIX! 1 cup sliced strawberries + 2 Tbsp nonfat Greek yogurt. DAILY TOTAL 1,542 CAL, 48 G FAT (7 G SAT FAT), 1,112 MG SO25 G FIBER D, 101 G PRO, *before cooking
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To drop pounds faster, eat
LOWFAT COTTAGE CHEESE
Your body burns more calories when digesting protein than carbs— and with 14 g protein per ½ cup, cottage cheese enables you to get your fix for only 80 calories.
BARLEY This power grain could help you eat less. When volunteers ate a bedtime snack of either barley or white bread, the barley eaters had higher levels of satiety hormones and ate 12% less at lunch the next day.
SUNFLOWER SEEDS These seeds are full of mono- and polyunsaturated fats, which help your body burn 23% more calories than saturated fat. They’re also jammed with protein and fiber, so they keep you full for hours.
PEARS This fruit’s combo of water and fiber fills you up and satisfies a sweet tooth. Maybe that’s why one study found that eating three pears a day helped participants drop almost 2 pounds in 10 weeks. (Apples do the trick, too.)
MUSTARD The savory spread is a smart low-cal way to boost your calorie burn. When volunteers in one study ate a brunch that included nearly 1½ Tbsp Dijon mustard, their metabolism jumped 14%.
Slim-down meal plan
BREAKFAST Crunchy raspberry sundae Microwave ¾ cup frozen raspberries + 1 tsp sugar for 30 seconds. Spoon over ¾ cup 1% cottage cheese; top with 3 Tbsp sunflower seeds. LUNCH Tuna-vegetable wrap Toss 3 oz canned water-packed tuna + 2 Tbsp diced celery + ¼ cup grated carrots with 2 tsp Dijon mustard + 2 tsp canola oil mayonnaise. Serve in an 8" whole-wheat wrap with ¼ cup shredded romaine lettuce. Eat with 1 cup grapes. SNACK 1 pear + two 1" Brie cubes. DINNER Portobello risotto Bring 2 cups low-sodium chicken broth to a boil, add ½ cup barley*, reduce to a simmer and cook for 20 to 30 minutes until tender. Top with 1 diced portobello mushroom + 1 Tbsp minced shallots that have been sautéed in 1 tsp olive oil until softened, about 5 minutes. Sprinkle with 1 Tbsp Parmesan. DAILY TOTAL 1,473 CAL, 44 G FAT (12 G SAT FAT), 2,311 MG SOD, 77 G PRO, 34 G FIBER *before cooking
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