Training For Life

Less than two percent of Americans meet the seven criteria for a healthy heart, according to a recent study published in the Journal of the American Medical Association.

 

The 22-year study analyzed nearly 45,000 adults and evaluated them on criteria including smoking habits, physical activity, weight, diet, blood pressure, blood sugar, and cholesterol levels.

“Seven factors may seem like a lot to control, but many of them are related so it’s not as big of a challenge to maintain good heart health as many might think,” says Amanda Carlson-Phillips, vice president of nutrition and research at Core Performance. “If more Americans start to incorporate red foods that support circulatory health, like cherries, strawberries, beets and tomatoes, they’ll not only start following a more healthful diet, but they’ll also start to reduce their risk for high blood pressure and high blood sugar.”

Source: CP

Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

So personal trainers don't come cheap. Many people willingly hand over
hundreds to thousands of dollars a year on personal training services to
individuals who call themselves personal trainers. Thing is, anyone anywhere can
call themselves a personal trainer. There is NO regulation or law stopping anyone
with absolutely no experience from referring to themselves as a personal trainer.
One of the largest fitness club chains in Canada owns the largest certifying
organization in Canada, Can Fit Pro and they just keep churning out new trainers
left, right and centre. It is in their best interest to make money on both ends:
being paid to certify their potential trainers and then earning an income from
people who pay to train with the people they certified. Smart business.

 

It is no
stretch of the truth to say there are plenty of trainers who can't support
themselves with their training income alone and there are some trainers making
six figures. But kicker is, the Can Fit Pro course takes 3 days to complete. And
these 3 days in no way prepare you to be a great trainer. So who are the good
trainers and how do you find one?

 
In an almost completely unregulated industry, it is up to the consumer to
discriminate and sort through the good, the bad, and the ugly. So I've decided
to create a mini guide on how to shop for a trainer worth his/her weight in gold.
I've had loads of experience interviewing and managing trainers over the years
coming from a variety of backgrounds and levels of formal education. Let me
help you not waste your hard earned bucks.
Here goes:

 

1) If you're looking for help losing weight and changing your eating habits, can
your potential trainer deliver you advice in a thong? That is, if you want help
losing weight why hire someone who can't manage their own weight and get
the body they want for themselves? (I ripped this one off one of the biggest
fitness gurus in North America, Paul Chek I believe).

 

2) Choose a trainer with good posture. If you hire a trainer with bad posture, they
aren't going to fix yours and you're never going to work out structural imbalances
that create poor posture. And as you get older your posture is only going to get
worse if you don't work on it.

 

3) When you meet with a potential trainer for the first time, look for good people
skills. Do they talk most of the time or ask you open ended questions and listen?
During a consultation, a trainer should listen 80% of the time and talk 20% of the
time. If a trainer doesn't get where you're coming from they won't be able to
address the issues that have brought you to them in the first place. And do you
really want to spend precious time with someone with poor people skills?

 

4) Does your trainer look healthy? Do they seem over-stressed, scattered, underslept?
Do they have big bags under their eyes? You want someone who can
coach you towards living a balanced lifestyle. If someone can't get their shit
together than can they really inspire you to change?

 

5) Obviously someone with more education than a three day course is desirable.
But even post secondary education in a health and wellness discipline doesn't
necessarily mean a trainer is 'better'. Does your potential trainer invest in
education every year? Fitness and health information is constantly changing.
You want someone who stays current, constantly educates, reads and stays
inspired. Find out how your potential trainer stays current. Ask them how they
would describe their training philosophy. Is it about shoving you on a machine
and counting or is there a method behind their madness?

 

6) If you have an injury or a medical condition, find out if your potential trainer
has experience dealing with your issue(s). You want someone who can truly help
you. If you have any serious medical concerns you probably want to find a
trainer with specialty education and training. A chiropractor who can treat an
injury and prescribe exercises to rehab your injury is quite the combo. You just
want to avoid hiring someone who thinks they can diagnose and treat injuries
without any formal education. (i.e. QUACK!). A trainer not qualified to diagnose
and treat should be dealing directly with a health professional who has treated
you already and then follow their lead in designing a strength training program.

 

7) Someone you're paying on average $70 per hour should be able to help you
change your fitness from the inside out. Are they just going to work you out for an
hour or are they going to help you make changes outside your training session to
support your efforts in the gym. A good trainer should talk to you about sleep,
stress management and nutrition. If they aren't interested in helping you on these
fronts, then you're likely not hiring a trainer truly, madly and deeply committed to
health and wellness.

 

8) Listen for bullshit. If you ask your potential trainer a question and they don't
know the answer but instead bullshit around it, run away. You don't want to work
with someone who won't go and research your questions and you don't want to
work with someone you can't trust. And someone truly confident will admit to not
knowing something and instead look at your question as an opportunity to learn
something new.
9) Ask yourself how you felt after your initial meeting. Did you feel a personal
connection with your potential trainer? Did you feel understood? Did you laugh
a little or at least leave feeling a little buoyant, inspired or excited about seeing
them again? Or did you leave feeling intimidated. I see some of my clients more
than they see some of their friends and family. There has to be a special
connection between you and a trainer to make the match fruitful.

 

10) If you have the opportunity to watch your trainer in action, see if they're using
a cookie cutter approach to training and just popping people on machines and
counting or are they truly challenging their clients with movements that require
much focus and effort. What do their clients look like? Are their clients working
hard? Do they talk on their cell phone, pay close attention to their client, look
bored, put a lot of effort into correcting form and technique? Do they look like
they enjoy training?

There are loads of trainers to choose from. Don't settle for
someone who doesn't love what they do.
It can be very hard to find trainers who meet the above requirements. Good
thing is, all you have to do is sign up for a free personal training session.  Almost all the Gyms out there offer them.

For general information, I am W.I.T.S Certified.  I obtained certification at Everett Community College and was required to take an internship before being certified.  We are required to be cpr/first aid certified as well as take yearly continuing education courses to continue  to be certified. I personal go above in beyond in getting certified in what I call the trends as to stay current with clients interests and needs. Examples being..... TRX, KettleBells, Crossfitt, just to name a few. Best of luck on  your search.

Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

 

 

Q: I normally do regular bench presses. Should I add incline and decline presses into my workout, and, if so, how often?

 

A: The classic flat bench press is an excellent exercise for building strength in your chest, arms, and shoulders, but that doesn’t mean it should be the only move in your arsenal. Mix in other upper-body pushing moves, such as incline presses and decline presses as well as the movements below to continue improving and keep your training fresh.

Single-Arm Bench Press

This builds strength, core stability, and muscle symmetry.

Alternating Medicine Ball Push-Ups

This move is plyometrics for your upper-body. It builds explosive power in your chest and arms.

Stability Ball Push-Ups

The instability of the ball turns up the intensity of the classic push-up and forces you to stabilize your body using your core.

Depending on how many days you train a week, you could choose one move above for each workout or do a couple on the same training day. Remember, for every upper-body pushing move you do (bench presses, push-ups), include an upper-body pulling move, such as rows or pull-ups, to balance your training.

Arturo Espitia Certified Personal Trainer Everett, WA

Source:cp

Posted under Cardio, Diet, Fitness, Health, Lifting

 

Obese employees have higher healthcare costs than employees who smoke, according to a new study published in the Journal of Occupational and Environmental Medicine.

 

Researchers found that healthcare for obese employees is $575 higher than healthcare for employees who smoke. Obese employees cost an average of $1,850 per year, while smokers cost an average of $1,275. Healthcare costs rise to an average of $5,500 per year for morbidly obese employees.

“What’s positive about these findings is the fact that smoking and obesity are both preventable and reversible,” says Anthony Slater, Core Performance’s performance director. “If more people engage in simple strategies to improve negative behaviors, like replacing a cup of coffee with an apple, choosing water over soda, or even cutting back on one cigarette a week, we’ll start to see an improvement in their health and decreases in their healthcare costs over time.”

Just some interesting facts on how you could save time and money watching your health.

Arturo Espitia Certified Personal Trainer Everett,WA

Posted under Cardio, Diet, Fitness, Health, Lifting

When it comes to health and performance, bone health does not draw nearly the attention it deserves. That’s unfortunate says Diane Schneider, the author of The Complete Book of Bone Health, since paying attention to bone health early in life can pay dramatic dividends down the road. Schneider, an expert on bone health and a former professor of clinical medicine at the University of California, San Diego School of Medicine, says our genes determine 60 to 80 percent of our bone health.

 

By the age of 18, nearly 95 percent of bone mass is in place, which speaks volumes about the need for children to consume adequate calcium and Vitamin D. We reach peak bone mass in our late 20s and early 30s before starting upon a gradual decline that can result in fractures and osteoporosis. Schneider likens bone loss to termite damage since it’s a gradual erosion over many years that’s often not evident until there’s major structural issues. But there’s much we can do to make the most of our framework well into our senior years.

1. Do high-impact activities.

Training not only improves mobility and stability, thus making you able to endure and avoid falls and fractures, it also strengthens bones. Schneider says high-impact sports like basketball, volleyball, and gymnastics are actually good for the bones, stimulating the growth of new bone cells, though of course the tradeoff can be strain on the joints. Solution? Interval training. “The bones like repetitive bursts of high-intensity work,” Schneider says. “You want to have some high strain followed by rest rather than the continuous stress you get from long-distance running.”

2. Keep up the calcium.

Kids don’t drink milk as routinely as they did a generation ago, and Schneider says that’s a concern because they might not be receiving enough calcium. Kids 9 to 18 need to have four eight-ounce glasses of milk a day. One glass provides 300 mg of calcium—as opposed to 100 mg from a serving of green leafy vegetables such as kale, turnip greens, and collard greens, none of which tend to be kids favorites. Dairy products such as yogurt, cheese, and even ice cream can provide some calcium, which also can be found in calcium-fortified cereals, orange juice, and bread. “It’s tough for kids to get adequate calcium without some of it coming through milk,” Schneider says.

3. Don’t forget your vitamin D.

Vitamin D, the so-called sunshine vitamin, is also important for healthy bones. It occurs naturally in few foods, a group that includes oily fish such as wild salmon, halibut, and sardines. “As far as supplements go, vitamin D is one of the best in terms of getting something that’s not always readily available in food,” Schneider says.

Source:cp

Arturo Espitia Certified Personal Trainer Everett, WA  nutrition,vitamins,health,fitness

Posted under Cardio, Diet, Fitness, Health, Lifting

To build strength and lean muscle, you need to fuel your body properly before and after your training session. By eating the right foods at the right times, you’ll have more energy to train, you’ll recover better from intense workouts and you’ll maximize the muscle building process.

justinlai / flickr

Pre-workout Fuel

Many people work out first thing in the morning on an empty stomach.  While exercising is a great way to start the day, eating something is essential to maximizing results. Even if it’s just half of an apple or a pre-workout shooter, which is something like a watered down glass of orange juice with a scoop of whey protein or simply a glass of water with a scoop of whey, the time it takes to whip up a quick snack will pay dividends in the results you see from training.

Recent research has shown that the pre-workout shooter may produce an effect equal to a traditional post-workout recovery shake. Whey protein is great choice because it’s digested fast so it gets to your muscles quickly. Here are a few sample snacks combos:

1. 1/2cup orange juice + 1 cup water + 1 scoop whey protein
2. 1 scoop EAS Endurathon + 6 to 12 ounces water
3. 8 ounce smoothie – vanilla whey protein, berries, a little orange juice and ice
4. Yogurt with 1/2 cup cereal
5. Energy gel
6. 16-ounce sports drink
7. Slice of toast with natural peanut butter
8. 1/2 energy bar

Post-workout Fuel

For active people, this may be the most important meal of the day. After a training session, your body craves nutrients to repair damaged muscle tissue. If you’re not feeding your body these nutrients—whether you’re working out or even sleeping—not only will you not optimize your training, but you also risk your body turning to lean muscle stores for a source of energy, an process known as catabolism.

Drinking a shake or sports drink or eating an energy bar after you train will help maximize the muscle building process and expedite your body’s recovery process. Look for something with about 0.8 grams of carbohydrates per kilogram of body weight and 0.4 grams of protein per kilogram of body weight.

Pre- and Post-Workout Snacks for Vegans

• Lara bars
• Odwala bars
• ElementBars.com (you can make your own bars to fit your dietary restricitons)
• Whole grain crackers and nut butter
• Fruit
• Beans and nuts
• Soy milk or rice milk
• Whole grain English muffin with peanut butter

20 Simple Workout Snacks

Use these tasty ideas to power your workout and help you feel great afterwards.

Shakes

1. EAS Myoplex Lite Shake
25g protein, 20g carbs
1 shake

2. Chocolate Milk
20g protein, 60g carbs
16-oz serving

 

3. Fruit Juice + Whey Protein
24g protein, 56g carbs
1 Scoop EAS 100% Whey Protein, 1 cup 100% fruit juice

4. EAS Lite + Banana
36g protein, 46g carbs
1 shake, 1 banana

5. EAS AdvantEdge Complete Nutrition Bar
13g protein, 31g carbs
1 bar

Snacks

6. Pita + Hummus
14g protein, 40g carbs
1 whole wheat pita, 3 tbsp hummus,
1 oz almonds

7. Kashi GOLEAN Roll! Bar
12g protein, 28g carbs
1 bar

8. Peanut Butter Toast
18g protein, 44g carbs
2 slices whole grain toast, 2 tbsp natural peanut butter

9. Apples + Yogurt
14g protein, 27g carbs
1 apple, 1 1/2 cups low-fat Greek yogurt

10. English Muffin + Almond Butter
10g protein, 30g carbs
1 whole grain English muffin, 2 tbsp natural almond butter

Meals

11. Eggs + Wheat Toast
15g protein, 47g carbs
2 hard-boiled eggs, 2 slices of whole grain toast

12. Subway Sandwich
36g protein, 92g carbs
12-inch Subway turkey breast sub (no cheese)

 

13. Chicken Marinara Pasta
41g protein, 86g carbs
5 oz grilled chicken, 2 cups whole wheat pasta, 1/2 cup marinara sauce

14. Sandwich + Chocolate Milk
27g protein, 93g carbs
2 slices whole wheat bread, 2 tbsp natural peanut butter, 1 medium banana, 6 oz chocolate milk

15. Oatmeal + Whey Protein
16g protein, 28g carbs
1/2 cup oatmeal, 10 grams whey protein

16. Chicken + Rice
30g protein, 66g carbs
1 1/2 cups Spanish yellow rice, 3 oz lean meat

17. Asian Chicken Stir-Fry
30g protein, 60g carbs
1/2 package Trader Joe’s Asian Style Chicken Stir

18. Bean Burrito
18g protein, 48g carbs
1 whole wheat tortilla, 1/2 cup beans, 1/4 cup salsa, 1 oz part-skim mozzarella cheese

19. Quinoa + Chicken
19g protein, 45g carbs
1/2 cup quinoa (dry), 2 oz chicken

20. Asian Noodles + Vegetables
20g protein, 56g carbs
1/2 cup Asian noodles, 1/2 cup sea vegetables, 3 oz tofu

Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

iStockphoto / Thinkstock

One of the guiding principles of Core Performance nutrition is eating clean, or choosing the least processed foods available to fuel your body. If you think you’re eating clean but you’re not seeing the results you want, check our list below of surprisingly processed foods. Some brands of so-called healthy foods, like yogurt, tofu, and veggie burgers, are loaded with sugar, additives, and other preservatives that can derail an otherwise clean diet. Here’s our list of foods to watch out for and recommendations for what to eat instead.

 

1. Yogurt

Many leading brands of yogurt are packed with high-fructose corn syrup, modified corn starch, artificial coloring, and preservatives. These ingredients provide few health benefits, and high-fructose corn syrup has been linked to increased appetite and insulin resistance.

Healthier Choice: Go Greek! Greek yogurt has three times as much protein, nearly as much calcium, and less sodium than traditional yogurt. Try Chobani or FAGE.

2. Veggie Burgers

The primary ingredient in many veggie burgers is texturized vegetable protein, a product made by extracting soy protein from soy beans, heating it, and drying it. Veggies, seeds, nuts, and legumes usually appear further down on the ingredient list with additives like artificial colors and flavors, preservatives, and modified starch.

Healthier Choice: Try a grilled veggie sandwich using fresh veggies on whole wheat bread. For extra protein, add edamame, tempeh, or a slice of low-fat cheese. If you love veggie burgers, Dr. Praeger’s All Natural Veggie Burgers are less processed compared to other brands.

3. Multigrain Bread

The majority of multigrain breads sold in grocery stores are simply white bread with grains and coloring added to it. These breads may seem healthy, but they’re actually loaded with sugar and contain minimal fiber, so you won’t feel as full and may eat more as a result.

Healthier Choice: Look for bread with 100 percent whole wheat on the label and whole wheat flour listed as the first ingredient on the nutrition panel. This will provide you with a healthy amount of complex carbohydrates and fiber to help you feel fuller, longer.

4. Tofu

This popular Asian staple is made by soaking, boiling, grinding, and straining soy beans before coagulating the protein and oil with salt or acid. While this protein is an excellent source of calcium and vitamin D, the process of making tofu actually destroys some of the isoflavones that are good for your health. The firmer the tofu, the more processed it is.

Healthier Choice: Shop for unprocessed forms of soy like tempeh, soybeans (edamame), or soy nuts for healthier skin and a healthy heart.

5. Granola Bars

These bite-sized snacks may seem like a quick, healthy snack option, but many of them are packed with sugar, high-fructose corn syrup, trans fat, and artificial colors, flavorings, coconut and palm oil, and cream and butter.

Healthier Choice: Look for a bar with more than 3 g of fiber, more than 4 g of protein, and less than 10 g of sugar per serving. A great option is Kashi.

6. Trail Mix

These pre-packaged mixes appear to be the perfect on-the-go snack, but they’re typically doused in oil and sugar and loaded with preservatives, anti-caking chemicals, and artificial colors and flavors.

Healthier Choice: Create your own trail mix at home by mixing unsalted peanuts with unsweetened dried fruit and whole grain cereal (multigrain Cheerios are a good choice).

7. Commercially-Prepared Soup

Despite offering a wide-range of veggies, a single can of soup often contains more than the daily recommended amount of sodium. Plus, these soups are often loaded with chemically-manipulated ingredients like MSG, high-fructose corn syrup, artificial colors and flavors.

Healthier Choice: If you want a canned soup, choose one labeled reduced-sodium such as Amy’s Organic soups. Add fresh or frozen veggies to increase the nutritional value. Or whip up your own healthy soup at home. Visit our recipe library for some healthy soup options.

8. “Healthy” Frozen Meals

Frozen meals are a fuss-free meal option, but they’re typically light on veggies and high in refined grains, preservatives, artificial flavors, and loaded with sodium.

Healthier Choice: Make home-cooked meals on the weekend, break them into portion-controlled servings, and pop them in the freezer. Keep staples like chicken breasts, peanut butter, eggs, frozen veggies, and whole wheat pasta and rice on hand for quick meals.

9. Lunch Meat

A lunchtime staple, pre-sliced lunch meat is typically high in sodium, calories, and fat, and loaded with preservatives and artificial flavors.

Healthier Choice: Bake, broil, or grill turkey, chicken, or beef in big batches and freeze it for later. If that isn’t an option, then choose lunch meats from the deli counter. They have fewer preservatives than pre-packed lunch meats.

10. Banana Chips

These crunchy yellow discs are bathed in coconut oil and sugar, which gives them a nutrition profile worse than that of French fries.

Healthier Choice: Chop up and freeze bananas for a healthier banana-based treat, or pop light popcorn to satisfy your craving for something crunchy.

Certified Personal Trainer Arturo Espitia Everett, WA

Source:CP

Posted under Cardio, Diet, Fitness, Health, Lifting

• Incidents of work-related stress increase by 40 per cent
• Absentee rates grow by 25 per cent from 2005 to 2009
  

The recession fuelled soaring absentee rates, say scientists.

A study found incidents of work-related stress swelled by 40 per cent as the economy worsened, affecting 1 in 4 workers.

As a result the number of people taking time off work increased by 25 per cent from 2005 to 2009.

Scientists believe that fears over job security, poor communication and managerial direction could be to blame for the trend.

They are now urging businesses to consider employee well-being to lower absentee levels and boost productivity.

Lead researcher Dr Jonathan Houdmont, of the University of Nottingham, said: ‘Those organisations which seek to reduce work-related stress during austere economic times are likely to experience lower staff absence and greater productivity.’

During the study, conducted by the University of Nottingham and Ulster University, 17,000 civil servants were questioned in 2005 then again in 2009 when the recession bit, on their perceived stress levels and how much time they had taken off work as a result.

Work pressure was also assessed by looking at the demands of the job, control over work and the support provided by managers.

Researchers found a marked increase in stress at times of recession.

They suggest that the findings, published published in journal Occupational Medicine, show the importance of focusing on workers’ mental health and well-being during turbulent economic times.

 

Dr Houdmont added: ‘We were fortunate to have access to staff survey data collected before the emergence of initial signs of a forthcoming recession and again four years later at the height of the recession.

‘The stark differences in the responses given at these two time points clearly show that national economic crises can have substantial implications for workers’ health and organisational performance.’

Dr Henry Goodall, president of the Society of Occupational Medicine, said the findings highlight the importance of healthcare provision in the workplace.

He added: ‘Occupational health provision is even more important in times of recession as specialists can help with the stress caused by mounting workloads, organisational change and job uncertainty.

‘When recession hits, management needs to be pro-active in letting staff know what is happening so that they remove any uncertainty.

‘When people are worried about their job security they can sometimes over interpret signals and hold irrational beliefs. Clear and timely communication is vital.’
Read more: http://www.dailymail.co.uk/health/article-2104939/Work-related-stress-soared-recession-number-people-going-sick-rose-quarter.html#ixzz1oqJV25xM

By Sadie Whitelocks
Certified Personal Trainer Arturo Espitia Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

Christie Pesce spends much of her workday in the car, traveling from one sales appointment to another in Central Florida. So eating healthy on the go can be a challenge. The former Florida State swimmer makes it a point to pack her car with almonds, apples, and string cheese. “Preparation is key,” Pesce says. “I try to pack and bring snacks that are easy and convenient to eat, but also healthy and filling. I go for snacks that are higher in protein and have a good combination of fats and carbs.” Here are four easy ways to keep your body fueled as well as your car on the road, whether running around town or on long trips:

 

1. Think in terms of time and money

There’s a tendency to think you’ll save time and money by grabbing food on the go, especially if you’re traveling on someone else’s dime. In reality, it takes more time to hunt for food than it would to pack accordingly. Bringing your own food is cheaper than purchasing quality food—or even bad food, for that matter—on the run. You also have far more control over the nutritional content. There’s nothing worse than eating poorly because there were no other options or you were short on time. By packing your own food, you’ll not only eat better, you’ll save time and money, thus increasing your performance. That’s triple motivation.

2. Stock your “desk”

Just as you want to fill your desk drawer at work with healthy options to avoid trips to the vending machine, you should pack the car accordingly when working on the go. The console in between the front seats is a great place to stash almonds, fruit, and healthy snack bars. Another idea: Store a container under the seat that includes a box of oatmeal, tear-open packaged tuna fish, jerky, apples, and oranges. Also include whole-wheat bread, condiments in one-serving packs, one-serving containers of sugar-free applesauce, plastic utensils, paper plates, and hand wipes. (Though such food can serve as an emergency stash, don’t leave anything that can spoil for any length of time.)

3. Refrigerate, hydrate, and regenerate

Coolers aren’t just for tailgating and trips to the beach. Keep a small cooler in your car, restocking it with bottled water and ready-to-drink meal replacement products. Also include fresh veggie snacks and fat-free yogurt with no sugar added. Just don’t leave anything perishable in a hot car for extended periods, even if it’s in a cooler. If you’re traveling on the highway, pull over for a picnic of sorts at a rest area. Do some Movement Prep (read “5 Ways to Make Your Daily Commute Healthier” for stretching ideas). This brief pitstop will recharge you mentally and physically in less time than it would take to pull over at a commercial area and attempt to find healthy food.

4. Don’t forget the weekends

Even if you don’t work weekends, they can be just as hectic between errands, social commitments, and driving kids around. Having nutritious food options can help satisfy cranky kids of all ages while making sure you stay on schedule throughout the weekend.

Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

Make eating clean easier and tastier this year by adding a variety of new proteins, carbs, and healthy fats to your meal plan. The 25 foods below are packed with disease-fighting nutrients and unique flavors from around the world. Add one or two of these foods to your shopping cart each time you hit the market to make this year your healthiest ever.

 

1. Adzuki Beans

An East Asian staple for centuries, adzuki beans are an excellent source of fiber, protein, iron, vitamin B, magnesium, copper, zinc and potassium. This nutty bean is naturally fat- and cholesterol-free. Use it in soups, mixed with rice, or as a healthy salad topping.

2. Buffalo

A leaner alternative to beef, a three ounce serving of buffalo meat has only 1 g of saturated fat. It also provides similar amounts of protein, vitamins, and nutrients to beef. Try substituting buffalo for beef in burgers, meatballs, spaghetti sauce, and tacos. Choose grass-fed buffalo, if available.

3. Chia Seeds

These tiny black seeds, cultivated by the Aztecs during pre-Colombian times, are slowly working their way into American markets. Similar to flax, chia seeds are rich in heart-healthy omega-3 fatty acids, calcium, fiber, phosphorous, and manganese. Sprinkle them on cereal, oatmeal, or salad for some crunch.

4. Lentils

Lentils are a fiber powerhouse and an excellent source of iron, zinc, and other nutrients. They're a great choice for vegetarians to get their protein needs. Lentils have been shown to reduce heart disease risk and help control blood sugar. Add lentils to soups, curries, or salads.

5. Sardines

Found frequently in Mediterranean cuisine, these small fish are an excellent source of vitamin B12 and vitamin D, plus they're low in mercury. A single sardine has as much omega-3 fatty acid as some supplements. Mix sardines into pasta sauce or eat them whole on toast.

5. Kefir

One of the hottest products in grocery stores, kefir is a creamy, fermented milk product. With twice as much good bacteria as yogurt, kefir is excellent for digestive health and high in calcium, protein, and vitamin D and A. Eat it for dessert or use it for a smoothie base.

6. Collard Greens

This Southern staple is one of the healthiest greens available. Collard greens are loaded with fiber, protein, calcium, and other nutrients. These leafy greens are associated with improved digestion and heart health, cancer prevention, and lower cholesterol. Serve this nutritional powerhouse as a side dish for your favorite protein.

7. Farro

Farro is a nutty, chewy grain used in Italian cooking. Farro is packed with fiber, protein, zinc, and magnesium. Compounds in farro have been linked to increased immunity, lower cholesterol, and balanced blood sugar levels. Mix it into soups or use it as a healthy side dish.

9. Artichokes

Featured in everything from stews to pasta sauces, artichokes are a staple in Mediterranean and Middle Eastern cooking. A half cup of artichokes is packed with 7 g of dietary fiber and more than 10 percent the daily recommended value of vitamin C and K and folate. Artichokes are also one of the most antioxidant-packed veggies available. Use them in salads, on pizzas, or stuff them.

10. Kiwis

Two of these fuzzy berries provide more potassium than a banana and more than twice the recommended daily value of vitamin C. Kiwi fruit is naturally fat- and cholesterol-free and a rich source of vitamin K and fiber. Eat a raw kiwi as a snack or slice it into yogurt.

11. Walnuts

Walnuts have more antioxidants than almonds, cashews, hazelnuts, and many other members of the nut family. They're also high in healthy fats and one of the few omega-3-rich food sources for vegetarians. Sprinkle walnuts into your favorite recipe or eat them raw for a healthy snack.

12. Oysters

Oysters are an excellent source of omega-3 fatty acids. Six oysters have just 50 calories and provide 227 percent of daily vitamin B12 needs, 212 percent of daily zinc requirements, and a third of the recommended daily intake of iron. Eat them as an appetizer or mix them in with your favorite pasta.

13. Ginger

A pungent, flavorful root, ginger is a natural anti-emetic used to alleviate motion and morning sickness. It's packed with anti-inflammatory compounds linked to increased immunity and a decreased risk of colorectal cancer and joint pain. Mix ginger into a stir-fry or steep a couple of slices in hot water for ginger tea.

14. Dark Chocolate

This delicious treat is loaded with flavonoids, antioxidants that have been shown to improve memory and blood flow. Dark chocolate has also been linked to lower blood pressure and improved heart health. Choose a chocolate with more than 60 percent cocoa and limit portions to two or three squares.

15. Cherries

A single cup of cherries has just 90 calories and is packed with fiber and vitamin C. Cherries have been show to help alleviate inflammation, joint pain, and gout, reduce the risk of cardiovascular disease, and enhance post-exercise muscle recovery. Top off yogurt, cereal, and desserts with fresh or frozen cherries or mix them in your recovery shake.

16. Turmeric

This dark yellow spice is used in Indian and Chinese medicine to treat jaundice, colic, toothaches, bruises, chest pain and more. It's powerful antioxidant properties have been shown to reduce the risk of some cancers, lower cholesterol, protect against Alzheimer's disease, and alleviate arthritis. Add it to rice and stews for a punch of flavor.

17. Pomegranate

This colorful, sweet fruit is rich in fiber, vitamin C and K, and is naturally low in calories. Pomegranates are also packed with antioxidants linked to a healthier heart and decreased inflammation. Eat the seeds for a healthy snack or sip on 100% pomegranate juice in the morning.

18. Brussel Sprouts

These little cabbage-like veggies are packed with fiber, vitamin C, K, A, and B, and omega-3 fatty acids. They also supply a variety of antioxidants that are associated with cancer prevention, increased cardiovascular health, and lower cholesterol. Grill them for a healthy side dish or shred them into soups, salads and sauces.

19. Sunflower Seeds

These kernels are packed with more than 30 percent of the daily recommended value for vitamin E, phosphorous, manganese, and selenium and more than 20 percent of panthothenic acid and copper. Sunflower seeds have also been linked to a healthy heart and lower cholesterol. Add a crunch to your salad or use them to crust your favorite fish.

20. Citrus Fruits

Citrus fruits like oranges, grapefruits, kumquats, lemons, and limes are not only loaded with vitamin C but also with folate, fiber and phytochemicals. These acidic fruits have been shown to protect against heart disease, stroke, arthritis, diabetes, and some forms of cancer. Squeeze citrus juice into your water for some flavor or eat the fruit whole.

21. Pumpkin

Synonymous with Halloween and fall, pumpkin is more than just a celebratory symbol. This delicious veggie is packed with carotenoids, which have been linked to improved night vision, eye health, and joint protection. Plus, pumpkin is waistline-friendly at only 50 calories per cup. Roast, grill, or mash pumpkin as an alternative to potatoes.

22. Cinnamon

Once considered more precious than gold, cinnamon is one of the world's oldest spices. Research has shown that eating cinnamon can help control blood sugar, boost brain power, reduce inflammation, and fight bacteria. So add a bit to your favorite yogurt or mix it into a fresh fruit smoothie.

23. Edamame

These soybeans have a sweet, nutty flavor and are used in Asian cooking. Edamame is one of the few plant-based foods that contains all essential amino acids and is high in fiber, protein, potassium, and vitamin B and K. Research has linked edamame to a reduced risk of cancer and a healthier heart. Eat them as a snack or toss them in a salad.

24. Green Tea

Packed with antioxidants known as catechins, green tea has been linked to increased heart health, enhanced weight loss, and stronger bones. It's also been shown to help ward off some forms of cancer and lower cholesterol. Drink a cup in the morning or sip it throughout the day.

25. Pistachios

A single ounce of this nut provides 3 g of fiber, 6 g of protein, and less fat and more antioxidants than any other nut. Pistachios are also a good source of antioxidants and may protect against heart disease and assist in weight management. Sprinkle a handful over cereal or yogurt or enjoy alone as a snack.

Arturo Espitia Certified Personal Trainer Everett, WA

Source:CP

Posted under Cardio, Diet, Fitness, Health, Lifting