Powerful women aren't regularly toting chips and mini-candy bars in their purses. Rather, they pack healthy, calorie-smart, satisfying snacks, such as almonds. A handful of almonds delivers crave-curbing protein and fiber as well as heart-healthy fats, vitamin E, and a variety of minerals. Noshing modestly on nuts instead of junk snacks is one easy way to stay slim and trim, maintain lean muscle tissue, and combat chronic diseases such as heart disease and cancer. Opt for raw almonds and steer clear of the high-sodium roasted or smoked nuts.
The queen of veggies, dark leafy greens are a super-concentrated food-based source of vitamins, minerals, and phytonutrients. Leafies such as spinach, kale, chard, mustard greens, and red leaf lettuce, are loaded with vitamins A, C, and K, folate, beta-carotene, calcium, magnesium, and fiber. Include these nutrient-dense, low-calorie veggies in every meal of the day: mix spinach in with eggs for breakfast, layer them in sandwiches and wraps for lunch, and, for dinner, sauté them with olive oil and garlic as a side or add them to stir-frys, soups, stews, pastas, and rice. Dark leafy greens, which are rich in antioxidants, are a delicious defense against premature aging, cancer, heart disease, obesity, and osteoporosis.
Low in calories and super-charged with antioxidants, blueberries combat cancer, premature aging, food cravings, heart disease, vision problems, and obesity. These tasty little power food gems even boost brain health, coordination, and balance. Stir blueberries into oatmeal, toss them with your green salads, eat them as a snack, and generously scatter them over low-fat yogurt or ice cream. When blueberries are out of season, turn to frozen blueberries (particularly wild blueberries, which are higher in antioxidants).
Powerful women know that consuming adequate calcium will keep them in fighting shape—calcium fights fat, builds strong bones and teeth, protects the heart, reduces the risk of cancer, and even prevents the dreaded monthly PMS. Instead of popping calcium supplements, powerful women reach for food sources of calcium, such as yogurt. Before you hit the dairy aisle and fill up your shopping cart, read labels and choose low-fat yogurts that are low in sugar or added sweeteners, such as high fructose corn syrup, and that are high in protein. For a thick and creamy change, opt for Greek-style yogurts.
Literally the king of fish, salmon is swimming with heart-healthy, anti-inflammatory omega-3 fatty acids and muscle-building protein. This buttery-rich fish is also loaded with tryptophan, vitamin D, vitamin B12, and a tasty array of minerals. Salmon can reduce your risk of heart disease, cancer, high blood pressure, Alzheimer's, joint pain, macular degeneration, and obesity while boosting your immune system to fight off common illnesses, such as flu and colds. Bake or broil salmon, and keep in mind that wild salmon is more nutritious than farmed salmon.
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