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The Importance of Inspiration

Inspiration to use

Today I don’t want to talk about food.. “WHAT?” I didn’t get hit over the head or any thing like that; I just feel this is something I need to share with my readers (Especially the frequent visitors). I know many of you guys have the motivation to make the difference, but once that tank is empty your left very frustrated via some of the mails I get. My question to you today is who inspires you? If the answer is no one then why not?

 

The Importance

Every day, every minute and every second spent on this earth you have the ability of being inspired. It can flip your whole world upside down, or just simply keeping you on track to get to your goals. Even the dictionary defines it as “ The process of being mentally stimulated to do or to feel something, especially to do something creative”. That to me is priceless if somebody can have that effect on you in your own life, that is yet another way to fill your motivation right to the top!

Not just from people Inspiration can come from anything – Books, Places, Pets, Articles and Music. It can really be anything – anything you really can enjoy.

Which brings me to the point of being an inspiration; If you can be that for somebody else then you really know you got your act together! I would be honoured if somebody turned around and said “ You are my inspiration!”.

I believe that inspiration is a necessity in life. It brings so much joy and happiness not in a typical way, but yet so so effective. Nobody is perfect, I am not a believer in mistakes only lessons, and it’s how we grow into our best self’s. Mistakes to me makes it into a bad thing which it’s really not as we grow from it, so lessons sounds more positive in general than an actually mistake (to me).

 

So Who Inspires Me?

Good question (note to self) there are so many people to choose from! Most of mine are unfortunately deceased. Therefore I have decided to pick three that our currently still breathing, and our presently inspiring me daily.

 

Dhani Joshi

Dhani Joshi

First 3 Words That Spring To Mind- Gifted, Generous and Workaholic

 

Why Dhani Inspires Me- I can honestly say that he is the most open person I have ever met in my life. Which is such a nice trait to have because you can ask him anything, and he will always give you a sincere answer.

He is also a giver and I don’t just mean gifts! Time, Patience’s and understanding. Which really inspires me to be more of a giver and more of an open book to the world.

His work ethic also is amazing, and fills me up with inspiration every time I see or hear how well he is progressing in work and life in general. His spiritual side also inspires me, as he is so calm and laid back about it and none judgmental.

Lastly Something you guys will all see soon enough I am sure is his dreams, visions and ideas to better all of our life’s.. When I sit back and soak It all in I think to my self “wow he really is selfless” and I think we can all be inspired by that don’t you think?

 

What I Am Learning From Dhani Currently? – Not to overcomplicate things too much, grind a lot harder, Hinduism and philanthropy.

 

How can you learn from Dhani?- Go to his you Tube channel “Dhani Joshi.” There are plenty of videos that can be found of him giving away tons of value, he is into the home business industry ( making money online) so if that sounds appealing then even more reason to watch! But even if that is not up your street he has videos that we could all learn from, via life and improving oneself each and every day.

 

Floyd Mayweather

 

Main one to use

 

First 3 Words That Spring To Mind- Supreme, Athlete and Leader

 

Why Floyd Inspires Me? – Floyd Mayweather inspires me for so many reasons. For e.g. Olympic Bronze Medallist 1996 (We all know it’s really gold though), Five- Division world champion, Undefeated as a pro boxer 47-0, The richest athlete in sports, Not a single endorsement deal to his name, and the pound for pound greatest boxer in the world today!

As a boxing fan just that alone is incredible. I am struggling to think of another sportsmen who is nearly 40 and not only killing it, but at the top of the mountain in peak condition.

Aside from his actually Boxing ability, I am more inspired by his entrepreneurial side. Floyd has aligned himself with all the right people such as Al Haymon (Floyd’s advisor) and Leonard Ellerbe, the CEO of Mayweather Promotions.

He seems able to strike up deals like at the MGM Grand Arena, which sees him, net around $ 3.5milon (maybe even more) and the best part is he is able to raise the revenue plus get nearly all of it to himself, which is not common at all In world of boxing/sports period.

The Mayweather module is very inspiring to me because it shows you can always do more, in his case a lot more to evolve things to new heights that the world is yet to see.

TMT “ The Money Team” is his own brand, which distributes apparel. He promotes tirelessly and that also inspires me as I am working on my own brand myself.

What inspirer’s me the most about him is his big personality, strong leadership, his hard work & dedication even after winning/ earning so much for so long and although he gets a lot of hate, he never hates back. Also when he enters a building everybody takes note, and listens to his words of wisdom. I understand that a lot of people do not like Floyd at all! For reason including: To arrogant and all he cares about is the money.

I see past the exterior. I can tell the difference between the “Character” Floyd Mayweather & the “Real” Floyd Mayweather, I think a lot of people get confused with the two sometimes. Floyd is a family man at heart.

He loves his family a lot especially his kids Jirah, Koraun, Zion and Lyanna. All about the money? Couldn’t be further from the truth! Loyalty to his team is yet another reason among many of what inspires me about him, I could go on further but it’s getting a tad too long lol!

 

What I Am Learning From Floyd Currently?- Mainly I thought I knew what it took to be dedicated to something. That you really love a while ago, and to put in hard work each and everyday.. BUT I WAS WRONG!

Although I am no boxer, his hard work and dedication to his boxing/ business to me is second to none.

That’s something that can only push me and motivate me further; I am not the type of guy to be stunned by the glitz and glamour, neither to hate nor say spiteful things. Just because he has a lot of money and he likes to show it (for me it’s no problem at all).

The way he has been able to set up all this wealth for himself, and his family makes me happy and keeps me motivated. As it shows what is possible if you keep on putting in the work.

Some others would include: How to self promote better, Understanding the bigger picture in business, being fearless and that hard work and dedication! (In fitness and Business)

 

How can you learn from Floyd?- I have an article that I read explaining more in- depth about how Floyd operates in business (Click Here) other than that just watch the great man at work both in and out of the ring, there are many lessons to learn from somebody I am proud to call my mentor.

 

Vanessa Hudgens

Back Up to use

First 3 Words That Spring To Mind- Adventurous, Hilarious and Contagious

 

Why Vanessa Inspires Me? – I feel I can relate to Vanessa in so many ways. Her mindset and how she approaches things in life. Nothing really seems to faze her much; Vanessa is an all action girl always taking risks to better herself, as she understands that in order to grow you must get out of your comfort zone.

Vanessa for someone so talented & successful is a very humble individual, with her own thoughts, dreams and ideas that she is never afraid to share. I love how hard she works for everything! Especially when setting up goals for herself and how she works on attaining them, just inspires me.

Vanessa I can see has a lot of gratitude (which is wonderful to see) for all the blessings in her life, and is still close- knit to her family, love bugs and friends.

For nearly over a year now Vanessa has inspired me to try out different things in my life, that I would never of imagined doing. So many things spring to mind but to name one Yoga.

I use to scoff at it, then I got inspired by her to give it a go and now.. I absolutely love it! I cannot imagine my life without it now; Yoga has helped me so much with my Posture, flexibility, balance, focus and peace of mind. She gave me some ideas for meditation also, and Iv never looked back Namaste Vanessa :)

But the thing that inspires me the most about Vanessa is her way with words. Her way with words really connect with me deeply, I feel really uplifted when I hear her talk.

Examples: “ Push away the negativity. Let your soul walk into the light. We start a new week. Lets surprise ourselves and become one with all”.

“God has big plans for you. Miracles are waiting right beyond the point of giving up. Be willing. Be the best you”.

“Look inwards. Awaken your dreams. What do you see when you close your eyes? Dream. Risk. Create.” & “Nothing is real except the present. If you’re worrying about the future, it’s completely irrelevant because it hasn’t happened yet. And the past there’s no need to dwell on that, either” (You see what I mean so trill).

I also believe that she is a strong leader in many ways, but is made out to be an attention seeking airhead from the media, which is not true. As somebody once told me People put leaders at the top of the pyramid. Really, they are at the bottom. Holding everyone up, inspiring others. That’s a real leader.. and that is Vanessa Hudgens.

 

What I Am Learning From Vanessa Currently?- Yoga techniques like the standing bow (which she does so well), new areas to go hiking in. Like Na Pali coast state park, in Hawaii and Griffith observatory hike in Los Angeles. All the info on Gigi (iv got to see that on Broadway)

Books to read such as “The Tibetan book of living and dying” by Sogyal Rinpoche and “Exploring the world of Lucid Dreams” by Stephen LaBerge. Lastly just all the things that make Vanessa a really special person, she’s so contagious! All her goodness rubs of on you in the end.

 

How can you learn from Vanessa?- You can go and check out her Tumblr account: (Click Here). Or equally If you would like to know anything about her or have any questions then go to “The Official Vanessa Hudgens team” based in NYC- (Click here) it’s the place to go to, they are responsive and very welcoming. They also provide news, updates & more (Ok that part I read in the bio XD).

 

So Who Inspires You?

We’ve heard enough about who inspires me; now I would love to hear from you! Who inspires you? Make sure you leave a comment below letting us know who it is and how they inspired you, and what if anything you are learning from them currently :)

 

I really appreciate you guys. This was much longer than I intended, but my heart wouldn’t let me stop lol.. until next time Ciao.

 

 

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    How To Avoid Gaining Weight At College

    KARIMDAVID.COM

    Say Cheese!

     

    College years are notorious for many reasons, one of which is gaining weight. Did you know that most freshmen gain nearly up to twenty pounds? Do not be a statistic! Weigh in on these helpful tips to make your college years, truly, the best of your life.

     

    The Problem

    It seems that college life and weight gain go hand in hand. The boredom certainly plays a role. Mom would rather not hear this, but there is a lot of down time in college. Time that you’re supposed to be studying real hard but instead is spent socializing and snacking, and let’s be honest: guys your peers are a big influence on your unhealthy food choices (pizza and wings at midnight, anyone?).
    Another cause of weight gain is eating out. Since there are limited cooking facilities in dorms and limited cooking skills – most eighteen year olds tend to only know how to toast bread – there is a reliance on eating out.

     

    I’m Young, Why Eat Healthy?

    Choices made at a young age affect your future- we all know this. This is especially true with healthy eating. Preventing future health issues such as heart disease, diabetes, and arthritis are only a few of the benefits of eating well at a young age. Not only will it help you prevent disease, eating healthily and exercising will also lay the foundation for your future. Developing healthful habits at a young age makes it easier to keep them going throughout your life.

     

    Do’s & Don’ts
    The following are just small adjustments you can make to your diet which will kick-start your “healthy makeover”. In college, there are times you have to make a choice between “bad food choices” and “better food choices” for your future, and here’s how:

    Bar Food- Choose: Fresh popped popcorn and grilled chicken
    Not: Mozzarella sticks, Wings, fried chicken fingers, chips/French fries

    After Party Food- Choose: Macaroni and Cheese, whole grain Crackers and Hummus, low fat Cheese on whole grain Toast (healthy grilled cheese),
    Not: Ordering in: Pizza, Chicken wings or burgers.

    Cafeteria Breakfast- Choose: A vegetable omelette or hard-boiled Egg with Toast, Oatmeal
    Not: Unhealthy fry up, Waffles or Muffins.

    Dorm Room Snacks- Choose: Greek yoghurt, trail Nuts (without the chocolate) , Peanut butter on slice of Brown or whole wheat bread and fresh fruit.
    Not: Chips, chocolate/candy, microwave meals, butter Popcorn and heavy Sugary food period.

    Frozen Meals- Choose: Lean cuisine meals, Frozen Fruit and Veggies.
    Not: Frozen food with lots of salt in them ( READ THE LABELS)

    Restaurants Choose: Healthy one that actually makes their food fresh! E.g unlimited salad to start, with vinaigrette dressing on the side, grilled Salmon with a side of spinach for the main course.
    Not: Fast food restaurant food, bread sticks, salad coated with salad dressing, creamy pasta and vodka to drink (smh)

     

    Don’t Forget to Exercise

    Everyone, no matter the age, needs physical activity. As the concept goes: calories in should be less than the energy you expend in order to lose weight. One does not work without the other. Make a commitment to working out at least three times a week and stick to it. It can be from any where from 7 to thirty minutes of cardiovascular exercise to make a difference to your health. Consider going for a run, dancing at Zumba class, or playing a sport with friends. Encourage a friend to join forces, and motivate each other along the way, nobody said it would be easy but once it becomes a habit, boy it will be worth it :).

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      Top Ten Tips For A Healthy Christmas

      KARIMDAVID.COM

       

      Christmas is just around the corner so I came up with the: “Top Ten Tips For A Healthy Christmas” I hope theses tips can really help you and get you even closer to your weight loss goals. As this is my last post of the year ( I will be back next year)

      I would also like to wish you all reading this a very Merry Christmas and a Happy New Year! Every bit of success with your weight loss goals at the end of this 2014 Weight Loss season, and even more so for the new Weight Loss season ahead in 2015!

      Without further ado here are my TOP TIPS!

       

      ONE- Boil your vegetables in a small amount of water until they are al dente ( slightly undercooked). Do not overcook them as you don’t want to be tempted to add any unnecessary sauces on them ( ketchup, mayo etc)

       

      TWO- Have regular meal times, so you don’t feel the hunger pangs. Don’t forget to start the day right with a healthy breakfast!

       

      THREE- Avoid eating food such as crisps, chocolates and sweets, as it has no nutritional value and WILL NOT HELP YOU IN YOUR WEIGHT LOSS GOALS.

       

      FOUR- Go for a really good cut of meat ( if you eat meat that is) and if you are eating Turkey, Goose or Chicken, take off the skin as it’s really high in fat.

       

      FIVE- Pile your plate full of vegetables because it will leave less room for high fat foods such as stuffing and pigs-in-blankets to undo your good work.

       

      SIX- Instead of having Christmas pudding, I suggest you go for a fruit salad mixed up with all the fruits you can think of and get eating. May not be to some peoples liking but after a really heavy meal I think it’s a smart decision.

       

      SEVEN- Stop eating just before your belly pops. As your brain is quite slow to catch up to the fact that you are full, whereas your stomach knows from the get go and of course will let you know in due course who is actually boss.

       

      EIGHT- Mindful eating..watch how much is going onto your plate, and secondly if you are glued to the telly you are not going to be very mindful of what you are eating.

       

      NINE- Go for a 10 to 15 minutes walk an hour after you have had Christmas dinner. If you can slip away earlier then do so.

       

      TEN- Last but not least enjoy the day… ITS CHRISTMASSSSSS :)

       

       

       

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        Avoiding Weight Gain Over The Christmas Holidays

         

        KARIMDAVID.COM

        There are a lot of traditions that come at Christmas, but one that I know for sure is causing people lot of heartache is weight gained over the Christmas holidays.

        So here are some examples of the most common Christmas habits that are making you gain weight, and how to avoid the extra kilos.

         

        Doing No Exercise- I no its really tempting to just relax all day long, but make it a priority to maintain your fitness commitments, and if you don’t have one then get to work! No time better then right now. Take regular walks after you have eaten you will need it for all the extra food you will be consuming.

         

        Going Hungry- A very common mistake is eating to many high fat pastries, while waiting for the “Real Food” arrive. Avoid doing this by making sure you have little nibbles in-between. Having filling snacks will make you want to eat less when the “Real Food” finally does arrive, its Christmas so you know you will be eating a lot more than usually right? So make sure you are eating healthy snacks and not the trash ones if you want to keep to your weight loss goals.

         

        Buying Too Much Food- Having your cupboards stocked with excessive amounts of snack food, chocolates etc a recipe for disaster. Purchase only what you need and you wont feel like you have a mountain to climb come the next days after Christmas is over. Avoid buying large boxes of sweets and chocolates if you are looking to lose some real weight this month.

         

        Eating Poor Quality Food- This one is a given, next time you go out to a party take a look at the slim people compared to the overweight ones. Generally speaking, slim individuals are pickier when it comes to food choices. Each time food comes around ask yourself this “ Do I really need to eat this? That then makes you ultimately responsible for what you eat and what you do not eat (Rather than blaming somebody else for being to full/eating food that will hamper your weight loss goals).

         

        Drinking To Much Alcohol- The festive season should not be seen as an excuse to forget your limits if you a drinker. Make sure to have at least two days where you are not drinking any alcohol at all, drink plenty of water and don’t even bother drinking high sugary drinks like fruit juice and fizzy drinks as its not good for your weight loss goals.

         

        Letting Christmas Go On Until January- I can only let you get away with this if you are Spanish! Get out of “Christmas mode” before the New Year, and start eating and excising, before you know it the extra weight that you want to lose will be gone… but you will never know unless you do it and see for yourself.

         

         

         

         

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          Why Vegetable Oil Should Be Avoided

          KARIMDAVID.COM

          Vegetable oils are claimed to lower cholesterol levels, which if these claims were true, would help to protect you against heart disease (The Worlds Biggest Killer).
          However… Despite lowering the LDL cholesterol, they can have disastrous effects on your health and metabolism.

          Now I will share with you the reason why Vegetable oil is no good for you and what you can have instead for optimal health.

          The Reality

          You would think Vegetable oil would be healthy because it has “Vegetable” in it… afraid not. The Term “Vegetable Oil” is just a false advertisement and not true what so ever!
          Vegetable oil is made from grains, seeds and beans.

          Here are some examples of what I am talking about:

          Corn Oil= Grain
          Canola Oil = Seed
          Soybean Oil= Bean
          Sunflower Oil= Seed
          Safflower Oil= Seed
          Peanut Oil= Bean, Yes it’s a bean not a nut.
          Sesame Oil= Seed
          Cottonseed= Seed

          More alarming than that though is the fact that all vegetable oils listed here are extracted using the poisonous solvent Hexane and this chemical process is responsible for over two thirds of hexane emissions in America.
          Hexane processing strips the remaining nutrients from the oil, and turns a significant quantity of polyunsaturated fats into artery clogging trans fats! Forget looking for that on the nutrition label, (Nobody would buy it).
          Since replacing just 2% of calories with dietary trans fat is associated with doubling your risk of death from cardiovascular disease, this is a significant health issue (Obviously).

           

          What You Should You Use Instead?

          When It comes to any food, keep in mind that where it comes from and how you store it can matter a lot.

          Coconut Oil
          Butter
          Extra Virgin Olive Oil (The Best)
          Avocado Oil
          Others (not just for cooking but for general health Below)
          Eggs
          Fish
          Dairy
          Nuts (In moderation)

           

          REMEMBER

          VEGETABLE OIL IS NOT A FOOD. IT’S AN INDUSTRIAL  PRODUCT, AND IT HAS NO PLACE IN ANYONE’S DIET!

           

           

           

           

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            What Are Antioxidants

            KARIMDAVID.COM

            Antioxidants are frequently mentioned in everyday conversations. You also find antioxidant supplements on store shelves, and their health benefits are beloved by both marketers and the media. However, not many people actually know what they are and how they work. The concept of antioxidants is fairly complex so I would like to explain it in simple terms for better understanding.

             

            So What Is Antioxidants?

            Antioxidants are molecules that fight damage by free radicals, the unstable molecules that can harm cellular structures. Antioxidants do this by giving electrons to the free radicals and neutralizing them.

             

            Antioxidants And Free Radicals Are Both Important

            Free radicals are constantly being formed during metabolism. Without antioxidants, they would destroy our bodies fast. However, it is important to keep in mind that free radicals also serve important functions that are essential for survival too. E.g. your immune cells use free radicals to kill bacteria that try to infect us.

            As with so many things in the body, we need a certain balance… we need the right amount of free radicals, and the right amount of antioxidants to keep them in check. When this balance gets disrupted, things start to go wrong.

            When free radicals outnumber antioxidants, this leads to oxidative stress (which is a distributive unbalance between Free radicals and Antioxidants) during oxidative stress, important molecules in the body can become severely damaged. sometimes even leading to the cell itself dying.

             

            A lot of stress factors and lifestyle habits are well known to promote excessive free radical formation and oxidative stress:

            Air Pollution

            Cigarette Smoke

            Alcohol Intake

            High blood Sugar Levels

            Toxins

            Consuming Large Amounts Of Polyunsaturated Fatty Acids

            Radiation Including Sunbathing A Lot

            Infections By Bacteria, Fungi or Viruses

            Too Much Oxygen In The Body

            Excessive Intake of Iron, Magnesium, Copper and Zinc

            Too Much Oxygen In The Body

            Intense And Prolonged Exercise, Which Causes Tissue Damage

            Excessive Intake of Antioxidants, Such As Vitamins C And E

            Antioxidants Deficiency

             

            Prolonged oxidative stress leads to increased risk of negative health outcomes, such as cardiovascular disease and certain types of cancer. It also contributes to the ageing process.

             

            Antioxidants Are Found In All Sorts Of Food

            It is an essential source of antioxidants. They are naturally found in foods both plant and animal based origin, especially in vegetables, fruits and beverages like coffee and tea.

             

            Types of Dietary Antioxidants

            There are many different varieties of antioxidants found in foods. They can be broadly categorized into two groups, Water- soluble and fat- soluble antioxidants.
            Water- Soluble antioxidants perform their actions in the fluid inside and outside the cells, whereas fat- soluble antioxidants act mainly in the cell membranes. Here is a list of a few important dietary antioxidants:

            Vitamin C- One of the most important water- soluble antioxidants and an essential dietary nutrient.

            Vitamin E- The main fat- soluble antioxidant that plays a critical role in protecting the cell membranes against oxidative damage.

            Flavonoids- A large group of antioxidants found in plant foods.

             

            Should You Take Antioxidant Supplements?

            Real foods have hundreds if not thousands of different nutrients that work together. Taking just one or two isolated nutrients won’t have the same beneficial effects.
            The best/ healthiest way to ensure adequate intake of antioxidants, is a diet which is rich in various vegetables and fruit, along with other healthy dietary habits.
            However, low- dose supplementation, such as in multivitamin tablets, may be the answer if you are deficient in certain nutrients.

             

             

             

             

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              Why Should I Eat Avocado?

              KARIMDAVID.COM

              Most fruit consists primarily of carbs, while the avocado is high in healthy fats, which for me makes it rather unique. There are many reason why you should eat Avocado, so here are some beneficial ones I would like to share with you all.

               

              Avocado Is Very Nutritious- This fruit comes from an Avocado tree, it is prized for its high nutrient value and is added to all sorts of dishes due to fact it has really good flavour and rich texture. It is the main ingredient of guacamole.
              These days Avocado has become a very popular food among healthy eaters. Its is often hailed as a superfood… which I would agree with as it has strong health benefits.
              Avocados are green as you may know but you can get black ones too, typically the blacker it is the softer it is to eat also.

               

              They Contain More Potassium Than Banana- Potassium is a nutrient that most people are really not getting enough of. This nutrient helps maintain the body’s cells and serves various important functions.
              Avocados are actually very high in potassium with a 100 gram (3.5 ounces) serving containing 14% of the RDA, compared to 10% in bananas, which is a typical high potassium food.
              High potassium intake also reduces high blood pressure, strokes, kidney failure and high risk of a heart attack

               

              Avocados Are Loaded With Fibre- Fibre is another nutrient found in relatively large amounts in Avocado. Fibre is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases. A distinction is often made between soluble and insoluble fibre.
              Soluble fibre is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.

               

              Avocados Are Good For The Eyes- Not only do Avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves. This includes nutrients called lutein and zeaxanthin, which are incredibly important for eye health. I also happened to stumble across various studies just out of interest last week, and found that it dramatically reduces the risk of cataracts and macular degeneration, which are common in the elderly therefore, this also suggest that Avocados should have benefits for eye health over the longer term.

               

              Avocados Help You Lose Weight- They really are weight loss friendly foods, especially in the long term. Avocados in your diet can help you naturally eat fewer calories and have an easier time sticking to a healthier diet. Avocados are also high in fibre, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy real food based diet.

               

              Avocados taste really nice- Try it for your self…ENOUGH SAID!

               

               

               

               

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                Top 5 Fall Foods To Eat

                KARIMDAVID.COM

                So only a month left until winter arrives, but its still not to late to eat some Fall foods that are also optimal for a healthy diet. Here are Five Top Fall Foods that will benefit you if you get eating them right away.

                 

                Apples- You know what they say an Apple a day keeps the doctor away! This delicious fruit contains pectin (type of fibre) shown to help lower LDL (aka bad cholesterol) In addition, as you may know apples count as part of your five a day.

                 

                Sweet Potatoes- This tasty tuber Is packed with vitamin A and potassium. A medium sweet potato contains 155% the recommend daily value of vitamin A, an antioxidant responsible for healthy eyes and hair. Potassium is another key mineral found in sweet potatoes and helps your muscles work efficiently.

                 

                Pears- This fall fruit is bursting with health benefits. Pears provide a healthy dose of antioxidant-rich vitamin C. At about 5 grams per medium fruit, pears are also a valuable source of fibre, which can help to maintain a healthy gut.

                 

                Brussels Sprouts- Packed with vitamin K and folate, Brussels sprouts are a must for your fall menu. This veggi is loaded with Vitamin K, which provides important blood clotting and bone strengthening functions. Folate is necessary for neural tube development (which is part of the brain and spinal cord), making Brussels sprouts a great choice for expectant mothers.

                 

                Pumpkin Seeds- Pumpkins are of course a classic hit at Halloween, but the seeds are even better. A one- ounce serving ( about 85 seeds) are relatively low in carbs with only 15 grams. They also carry a wide variety of vitamins and minerals, including zinc, which is necessary for a healthy immune system.

                 

                 

                 

                 

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