7 Foods You Should Eat Every Day:

Spinach

Aim for eating one cup fresh or 1/2 cup cooked daily.
Benefits: heart health, bone builder, enhances eyesight

Blueberries

Aim for 1/2 cup fresh or 1/4 cup frozen or dried daily
Benefits: high in antioxidants, cancer fighter, heart health, boosts immunity

Walnuts

Aim for 1 ounce or 7 nuts daily, especially as a post work-out recovery snack
Benefits: boosts immunity, heart healthy, cancer fighter, brain stimulant

Carrots

Aim for 1/2 cup daily
Benefits: boosts immunity, cancer fighter, enhances eyesight

Tomatoes

Aim for one glass of tomato juice or 8 cherry tomatoes daily
Benefits: heart health, boosts immunity, cancer fighter

Yogurt

Aim for 1 cup daily
Benefits: bone builder, boosts immunity, cancer fighter

Oats

Aim for 1/2 cup serving daily
Benefits: muscle growth, brain stimulant, heart health

8 Weight Loss Tricks:

  1. Drink at least 8-12 8 ounce glasses of water per day to increase metabolism.
  2. Eat more protein to rev up your metabolism. Protein uses more energy to process than fat or carbohydrates. Aim to take in .6-1 gram of protein per body weight daily, depending on fitness level.
  3. Avoid sauces that are high in fat and sodium. Suggested flavorings could be low-sodium seasonings, low sodium honey mustard and low sodium salsa.
  4. Dilute fruit juices by mixing 1/2 cup of juice with 1/2 cup of water to lessen caloric and sodium intake.
  5. Use a salad plate instead of a dinner plate when serving portions. Smaller dishes can equate to eating less at a meal.
  6. Stop mindless snacking. Chew a strong-flavored sugarless gum to help minimize eating between meals.
  7. Eat 4-6 small meals per day rather than 2-3 large meals per day to increase metabolic rate and utilize nutrients more efficiently.
  8. Think of food as fuel which is necessary to give energy, provide recovery and aid in disease prevention.