Sunday, June 26, 2016


BULGUR WHEAT Carbs are your body's main source of energy. Bulgur wheat is a whole-grain, high fiber carb, so it gets digested more slowly than low-fiber one(like bagels). As a result, energy is released over time and you stay fueled longer. A cup of prepared bulgur packs 8 grams of fiber, almost a third of what is needed in a day. Try this: Mix bulgur with chopped fresh parsley and tomato, chickpeas, plus a drizzle of olive oil and lemon juice. Shellfish Oysters, clams and mussels are a top source of iron. It helps red blood cells transport oxygen around the body, essential for fighting fatigue. 6 oysters have nearly 45% of the recommended daily dose. 30% for 3oz of mussels. 15% for 3oz of clams. Shrimp and lobster have less iron. Try this: Toss shellfish(canned or pre shelled) into marinara and serve over whole-wheat pasts. The tomatoes' vitamin C will help to absorb more of the iron. Almonds Most women do not get enough magnesium. A body requires the mineral ATP. ATP is a molecule that gives cells energy to function. A 1/4 cup of almonds delivers about a third of your daily intake. Try this: Sprinkle chopped almonds, chopped parsley, and lemon zest over roasted cauliflower florets for a flavorful side with a crunch. Fortified Orange Juice Vitamin D is crucial to your health. It is hard to obtain from natural food sources, other than sardines and liver. For a good alternative, drink fortified orange juice with Vitamin D on the package. A cup delivers up to 1/3 of the daily vitamin D. Findings show that getting enough orange juice throughout the day might bring a better night sleep. Try this: Make a smoothie by blending 1/2 cup of juice with frozen fruit and plain low-fat Greek yogurt. Yogurt's protein slows the body's absorption of the natural sugars in orange juice, preventing your sugar from spiking.

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