Weekly Fit Tip (Source Global Health and Fitness Newsletter No 254)

by Cathryn Majorossy

Salmon: Salmon is an excellent source of quality protein and rich in Omega 3 fatty acids, which help your body function optimally.

Spinach: Spinach is high in vitamins A and C as well as folate. It's a good source of fiber and it may also help reduce the risk of several diseases such as cancer and age-related macular degeneration of the eye!

Almonds: Each ounce of almonds contains a good amount of the antioxidant vitamin E, 6 grams of protein and no cholesterol. Almonds are also an excellent source of magnesium and offer calcium, fiber, the B vitamin folate and phosphorus. Almonds also supply you with monounsaturated fat – the "good" fat associated with decreased heart disease risk.

Cranberries: Cranberries are high in cancer-fighting antioxidants, and have been used to treat bacterial infections including kidney and urinary tract.

Wheat Germ: Wheat Germ is the "heart" of the wheat kernel – a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorous, thiamin, zinc and magnesium.

Beans: Beans give your body a boost providing a good source of fiber, complex carbohydrates, and protein! Toss them in a salad or with your favorite veggies!

Extra Lean Ground Beef: Lean beef is full of power-packed nutrients especially iron, protein and creatine – all the muscle-building components you need!

Eggs: Eggs contains a wide array of necessary nutrients. Egg protein (from the whites) is of such high quality that it is often used as the standard by which other protein is measured. Egg protein contains all the essential amino acids (building blocks of protein, which the body needs but cannot make) in a pattern that matches very closely the pattern the body needs. An egg contains varying amounts of 13 vitamins plus many minerals.

Tomatoes: Researchers have found that tomatoes and tomato-based products can reduce your risk of cancer, cardiovascular disease and several other chronic illnesses. The lycopene contained in these products can be a useful tool for people trying to stay healthy.
Oatmeal: Oatmeal is a good source of complex carbohydrates providing your body with sustained energy and a great source of fiber.