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25 Healthiest Foods To Eat

Incorporate these delicious and healthy foods in your diet to boost your immune system, build lean muscle mass, and shed off unwanted body fat.

In this article:

  1. Fruits
  2. Vegetables
  3. Dairy Products
  4. Meat and Fish

Top 25 Healthy Foods to Include in Your Diet Program

 

Fruits

1. Avocados

Rich, creamy avocados are one of the top healthy foods for replacing simple carbohydrates. The healthy fats in these cheap, healthy foods serve as a sustainable source of energy to help you start and end the day like a champ.

How to eat: You can eat them fresh or pulse these super healthy foods into a creamy, delicious shake.

2. Bananas

Bananas are one of the healthiest fruits loaded with fiber and potassium. They can help reduce blood pressure, combat the symptoms of anemia, and ease constipation.

Plus, they’re very easy to carry around which makes them the perfect portable snack.

How to eat: You can eat it fresh, mix with peanut butter and bread, or blend it into a smoothie.

3. Blueberries

Holding blueberries | Healthiest Foods To Eat
Ditch your favorite chocolate-coated candy sweets and opt for a handful of blueberries instead. These are one of the best healthy foods to eat since they have loads of antioxidants.

Just a few blueberries a day will go a long way in fighting disease-causing free-radicals.

How to eat: While you can blend them into a smoothie, it’s best to eat them raw to maximize the antioxidant properties.

Antioxidants Definition: Chemical compounds that protect cells from free-radical damage.

4. Apples

As they say, “An apple a day keeps the doctor away.” These fruits are high in vitamins, fiber, and antioxidants which work hand in hand to boost your immune system.

They’re also very filling which makes them one of the most healthy foods to eat in between meals. Plus, patients suffering from diabetes will be happy to know that apple’s fructose has little to no effect on blood sugar levels.

How to eat: Grab the apple, then take a large bite out of it. Just remember to wash it first.

5. Strawberries

If you think apples have too many calories, then opt for some delicious strawberries instead. These sweet little treats are low in calories and carbs but have as many vitamins and minerals as other healthy diet foods.

How to eat: You can eat them raw or mash them into a paste-like form before spreading on your toast.

6. Lemons

Lemon juice in a pitcher | Healthiest Foods To Eat
Are you suffering from unhealthy pH levels? Then, you might want to try eating more lemons.

On their own, lemons are acidic. But once the body metabolizes them, they become an alkalizing superfood.

Incorporate them into your diet for a better pH balance.

How to eat: Squeeze the juice on your favorite foods or mix into some alkaline water to maximize its alkalizing benefits.

Alkalizing Definition: The ability to treat a specific body/entity with its alkaline properties.

Vegetables

7. Broccoli

Almost every list of healthy foods on the internet has a spot for broccoli. That’s because they’re a compact source of fiber, vitamin C, and vitamin K.

Plus, compared to other veggies, broccoli has a lot more protein. This is the perfect side to eat along with protein-packed meals such as chicken, beef, or fish.

How to eat: You can opt to eat it raw or boil until it softens.

8. Cucumber

Cucumber is one of the most popular healthy foods to eat every day for fitness buffs who want to lose weight. They mostly contain water, which makes them very low in carbs and calories.

How to eat: You can slice them into pieces before mixing them in with your favorite dishes. These also go well with lemon-infused alkaline water.

9. Garlic

Garlic in a bowl | Healthiest Foods To Eat
What makes garlic one of the healthiest foods to mix into your meals is its allicin content. It’s a bioactive compound that naturally improves your immune system’s defenses.

How to eat: Smash and dice these, and then mix them into your everyday meals.

10. Cauliflower

Plenty of fitness buffs who want to cut down on weight replace their carbs with cauliflower rice. It’s one of the most versatile and healthiest vegetables you can use in different recipes.

How to eat: Steam and cut the cauliflower into pieces before mixing them in with your favorite dish.

11. Kale Leaves

Kale leaves are underrated healthy foods. In fact, they have only gained traction in recent years.

The reason you should eat more kale is its high nutritional value. Each leaf contains heaps of vitamin C, vitamin K, and fiber, among others.

How to eat: Add kale leaves to your favorite salad for a delightful crunchy twist.

12. Carrots

Carrots on a wooden table | Healthiest Foods To Eat
Gym-goers who want to trim down their body fat should start eating more carrots. Despite carrot’s low caloric value, each crunchy stick of carrot contains heaps of beneficial vitamin K, potassium, antioxidants, and fiber.

How to eat: You can eat them raw, pulse into a smoothie, or mix into your favorite salad.

13. Eggplant

You might have hated eggplants as a kid, but you should know that these are one of the world’s healthiest foods. It has antioxidants, vitamin C, and fiber to maintain peak immune system performance.

Plus, consuming the red-blue pigment anthocyanin in eggplants is an effective way to combat high blood pressure levels.

How to eat: Slice them into pieces, and then fry, grill, or steam the eggplant portions.

RELATED: 3 Things You Didn’t Know About Lemons And Alkaline Water

14. Tomatoes

It doesn’t matter if you want to consider tomato a fruit or vegetable. What matters is its high nutritional value.

In fact, studies suggest that its antioxidant properties might be able to prevent the development of cancer tumors and cardiovascular diseases.

The next time you eat a burger, don’t take out the tomato slices. Actually, you might want to consider ditching the burger instead.

How to eat: Slice into multiple pieces, and then mix in your favorite salad for a juicy delight.

15. Squash

Sliced squash | Healthiest Foods To Eat
This power-packed vegetable has enough vitamins, fiber, riboflavin, phosphorous, and potassium to keep you energetic throughout the day.

Plus, what sets squash a notch above the rest is its high manganese content. This mineral is responsible for keeping your bones strong and helping the body process fats and carbs much faster.

Squash is definitely something you need to eat if you want to replace your pudgy fats with lean muscle mass.

How to eat: You can make squash-based soups and meals by mixing in other nutritious veggies.

16. Asparagus

If you’re watching your blood sugar levels, then you might want to eat more asparagus (despite how bad it makes your urine smell).

Apart from its high nutritional value, the trace mineral chromium supports insulin in transporting glucose from the bloodstream to your body cells. As a result, you effectively maintain normal blood sugar levels.

How to eat: Use as the main ingredient to make asparagus soup.

17. Bell Peppers

Are you looking for a quick and affordable way to add more nutrients to your meals? Then opt to mix in some spicy bell peppers.

These are one of the cheapest healthy foods you can buy in your local grocery store. Just a few slices will already boost your favorite meal’s vitamin C and antioxidant properties.

How to eat: Slice into bite-sized pieces, and then use it to top off your favorite meals.

18. Iceberg Lettuce

Lettuce in a bowl | Healthiest Foods To Eat
Iceberg lettuce is low in calories and carbs because it’s mostly made of water. Despite that, it still offers loads of vitamin C, potassium, and folate your body can use to strengthen the immune system.

Eating lettuce is a light and easy way to lower your body fat percentage without compromising on your daily nutritional requirements.

How to eat: You can mix them in salads or boil them in a soup dish.

Dairy Products

19. Greek Yogurt

Greek yogurt offers different benefits for fitness buffs.

First, its high protein content helps sustain muscle mass and speeds up your metabolic rate. Second, Greek yogurt contains plenty of beneficial probiotics that help strengthen the immune system.

With a healthy body, inside and out, you can challenge yourself to reach new heights without fearing illnesses or injuries.

How to eat: Pop open a package and eat the contents with a spoon.

20. Whole Milk

Whole milk is perfect for gym-goers who want to pack on muscle mass or gain a bit of weight.

Each glass of whole milk has enough protein, healthy fats, vitamins, minerals, and calories to make even skinny guys start bulking. If you’re on the heavier end of the scale, you might want to switch to non-fat milk which has less calories.

How to eat/drink: Just pour the milk in a glass and chug it until the last drop. You can also cook dairy-based meals that make use of whole milk.

21. Whey Protein

Whey in a scoop | Healthiest Foods To Eat
By downing a glass of whey protein, you raise your protein intake without increasing the amount of calories you consume.

Perhaps the best time to down a glass of whey is around 30 minutes after your workout. During that 30-minute time frame, the body switches from a catabolic state to an anabolic one. That means your muscles need enough nutrients to support muscle recovery.

How to eat: Mix a scoop or two together with water in a shaker bottle. You can also opt to follow protein shake recipes using other healthy foods and fruits.

22. Cottage Cheese

Cottage cheese is an excellent source of protein, calcium, and other minerals. Its delicious sweet, salty taste and high nutritional value make it among the most common healthy foods athletes use when maintaining body weight.

Consuming a few spoons of this fresh cheese curd is exactly what you need to build muscle mass, boost energy levels, and improve bone strength.

How to eat: Mix a spoon or two with your favorite healthy foods or eat it on its own.

Meat and Fish

23. Chicken Breast

Chicken breast is a great source of protein that’s low in calories and fats. It’s an age-old staple fitness buffs use to sustain muscle mass and support fat loss.

Feel free to pair chicken breast with healthy foods such as brown rice or sweet potatoes for your carb consumption. Try to avoid replacing chicken breast with fatty cuts if you really want to shed off some weight.

How to eat: To retain its nutritional value and prevent adding any excess fat, opt to boil or grill your chicken breast rather than frying it.

24. Lean Beef

Raw lean steak meat | Healthiest Foods To Eat
Lean, unprocessed, naturally sourced beef is one of the healthiest food choices you can make.

Its high protein content makes it an effective alternative to chicken breast. If you’re on a low-carb diet, you can source your energy from fatty cuts of meat rather than simple carbohydrates.

How to: Grill your slab of meat for a thick, juicy, delicious steak.

25. Lamb Meat

These might be a bit expensive, but they’re definitely worth every single penny.

Grass-fed lamb meat is high in protein and omega-3 fatty acids your body can use as a sustainable source of energy. This is perfect for days where you feel sick of eating the same chicken and meat on a daily basis.

How to eat: Grill the lamb meat or follow a recipe that makes use of it.

 

Learn the foods you should eat every day in this video from Howcast:

These are just some of the top healthy foods to buy. To maximize the benefits of these items, try combining them to create a well-balanced diet of protein, carbs, healthy fats, vitamins, and minerals, among others.

Instead of following absurd fad diets, making small, effective, and healthy lifestyle choices is the better way to achieve a tight physique. Ditch the junk, get off your ass, and start making better food choices today, no excuses!

What healthy foods do you usually eat? Share your diet with us in the comments section down below!

Up Next: Spring Shoots, Green Fingers, And Alkaline Water!

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10 Ways To Drink More Water This Year

We all need to drink more water. Make it a 2019 resolution with these easy ways to get more H20!

In this article:

  1. Make It Part Of Your Routine
  2. Add Slices Of Fruit Or Veggies To A Pitcher Of Water
  3. Drink A Glass Of Water Before Each Meal
  4. Keep A Large Jug Of Water Close By
  5. Use Hydration Apps To Track Your H20 Intake
  6. Eat Your H20!
  7. Use A Time Marked Water Bottle
  8. Link Water to Activities
  9. Incentivize
  10. Gamify

10 Creative Ways To Drink More Water

 

1. Make It Part Of Your Routine

Woman drinking water | Ways To Drink More Water This Year

A great way to drink more water is to find a way to incorporate it into your routine!

Think about your day and how you usually spend your time. Are there extended periods when you’re not keeping yourself hydrated?

If there are, then maybe you can make a habit of drinking water at those intervals.

For instance, you’re probably not getting hydrated while you sleep at night. Why not try drinking a glass of water before you hit the sack and right after you wake up?

2. Add Slices Of Fruit Or Veggies To A Pitcher Of Water

Pitcher of lemon water | Ways To Drink More Water This Year

Let’s face it, water, well, tastes like water! And sometimes, we just want to drink something that’s more exciting and flavorful.

You can try to add a little flavor to your water by adding slices of fruit or vegetables. Try including some lemon wedges, cucumber slices, or mint leaves in your water.

An added bonus: you’ll get some additional nutritional benefits because you’ll absorb some of the fruit or veggie’s vitamins and minerals!

3. Drink A Glass Of Water Before Each Meal

Happy woman eating | Ways To Drink More Water This Year

Did you put on some extra weight because of all the holiday eating? A great way to lose weight and keep yourself hydrated is to drink a glass of water before each meal.

Studies have shown that people eat less if they drink a glass of water before meals. This is because water makes you feel full, so you don’t feel the need to eat as much as you normally would.

4. Keep A Large Jug Of Water Close By

Water container near the woman | Ways To Drink More Water This Year

The “out of sight, out of mind” phenomenon is very real. If you don’t see water nearby, you’re more likely to forget your hydration needs.

That’s why it’s important to keep a large jug of water nearby. It’s easier to drink water when it’s within arm’s reach.

An added bonus: it’s great for our environment, too! By using a jug, you’re less likely to buy single-use or disposable plastic water bottles to keep hydrated!

RELATED: Hydrate Yourself Happy With Alkaline Water!

5. Use Hydration Apps To Track Your H20 Intake

Bearded man drinking water | Ways To Drink More Water This Year

There are countless ways our lives are made easier by smartphones. Here’s another nifty way we can use them!

Download a hydration app to help track how much water you drink in a day. You can also use these apps to set up goals and alerts to remind you to fill up.

You can try Aqua Alert, My Water Balance, or Daily Water.

6. Eat Your H20!

woman holding strawberry smoothie | Ways To Drink More Water This Year

There are other ways to hydrate besides drinking water. You can also increase your intake of water-rich vegetables and fruits.

Here are some water-rich veggies:

  • Cucumber (96% water)
  • Lettuce (96% water)
  • Celery (95% water)
  • Zucchini (95% water)

Here are some water-rich fruits:

  • Watermelon (92% water)
  • Strawberries (91% water)
  • Cantaloupe (90% water)
  • Grapefruit (89% water)

What a yummy way to keep hydrated!

7. Use A Time Marked Water Bottle

Beautiful woman drinking water in a bottle | Ways To Drink More Water This Year

If you have a water drinking schedule in mind, then a time marked water bottle might work for you!

Here’s what you need to do to make a time marked water bottle:

  • Buy a reusable and transparent water bottle.
  • Measure the water bottle and divide it into 6-8 equal parts.
  • Draw a line for each of the parts.
  • On the first line, write the time you usually wake up. For example, 7:00 AM.
  • On the second line, write the time that’s one hour later than the previous one. For example, 8:00 AM.
  • Do the same for the succeeding lines until the last line.
  • You may have to make two or three bottles to keep hydrated every hour during your waking hours.

The line for each hour indicates how much water you should have consumed by the indicated time.

Time marked bottles help you stay on schedule, keep you motivated, and stay on track to reach your personal hydration goals.

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10 Best Quick Workouts For Busy People Who Don’t Have Much Time

Doing some quick workouts is one of the best ways to spend your time. You don’t need to run a marathon or lift weights for three hours to see results. Here are 10 workouts to do at home or in your neighborhood.

In this article:

  1. Running
  2. Stationary Bike
  3. Rowing Machine
  4. Dumbbell Exercises
  5. Resistance Bands
  6. Calisthenics
  7. Kickboxing
  8. Circuit Training
  9. Interval Training
  10. Yoga

Quick Workouts | 10 Ways to Stay Fit Even When Work Eats Your Time

 

1. Running

Woman running holding bottle of water in autumn field at sunset | Best Quick Workouts For Busy People Who Don't Have Much Time

One of the tried-and-tested quick workouts is running. It has fantastic benefits for weight loss, heart health, and mental clarity. Even a short 15-minute jog can rev up your metabolism, reduce stress, and leave you feeling relaxed and energized for the rest of the day.

Tips: Choose a comfortable pair of shoes. Perform some light stretches before you hit the road.

Try to switch up your pace and run up and down hills for a greater challenge.

If joint pain prevents you from running, you can go for a brisk walk outside or on a treadmill. You can also drink alkaline water to bring back electrolytes.

2. Stationary Bike

If running isn’t your thing, you can get similar cardiovascular benefits through cycling. Most stationary bikes use magnetism or air to provide resistance.

Tips: Adjust the seat height when necessary and set the resistance to a challenging but not overbearing level. You can adjust your pace and resistance to vary your workout.

3. Rowing Machine

Leg, shoe, trainers, and gym | Best Quick Workouts For Busy People Who Don't Have Much Time

One of the quick effective workouts, the rowing machine engages your entire body. In fact, it uses about 80% of all the muscles!

Another advantage is it gives you an intense workout with low impact on your joints.

Tips: Set the damper setting at a level you can manage with moderate effort. The higher the setting, the more air flows in, making it harder to row.

The harder you push with your legs and pull with your arms, the more you’ll improve your strength and endurance.

4. Dumbbell Exercises

With a pair of adjustable dumbbells and a bench, you can perform a variety of traditional strength exercises. These include the bench press, shoulder press, curl, triceps extension, squat, and calf raise.

5. Resistance Bands

You can also do some quick workouts with resistance bands. These tools are excellent for improving strength and flexibility. They are available in single-loop and tube varieties.

Stackable resistance band sets come with door attachments and ankle straps for your convenience. With the stackable variety, you can add or remove tubes to fit your ability and perform exercises to target nearly every muscle group.

Movements include the resistance band push-up, curl, shoulder press, and chest press. You can also perform stomach curl, triceps pushdown, squat, and side leg raise.

Unlike free weights, resistance bands are lightweight and easy to carry when traveling.

6. Calisthenics

Fit man working out park | Best Quick Workouts For Busy People Who Don't Have Much Time

Calisthenics, a.k.a. bodyweight exercise is the most natural type of strength conditioning. You can mix and match a variety of movements to create your own quick at-home workouts.

Tips: Find an open space in your home to do some push-ups, sit-ups, and flutter kicks. Add some squats, jumping jacks, high knees, mountain climbers, burpees, and more.

With a pull-up bar or a set of gymnastics rings, you can perform a variety of movements. These can include pull-ups, dips, leg-raises, L-sit holds, and bodyweight curls.

7. Kickboxing

Few quick workouts at home are as fun and calorie-shredding as kickboxing. You can practice striking the heavy bag or train with a partner using the pads or sparring.

Tips: Practice good form, paying close attention to your footwork. If you don’t have a partner or boxing equipment, you can still get a great workout by setting a timer and shadow-boxing for several two- to three-minute rounds.

8. Circuit Training

Close male feet jumping mid air | Best Quick Workouts For Busy People Who Don't Have Much Time

If you can’t decide on a single quick workout, you can incorporate a little of everything into a circuit training routine.

For example, you can perform a set of push-ups and then jump rope for three minutes. You can then proceed with a set of resistance band curls and shadow box for three minutes. Lastly, do a set of squats and repeat the exercises.

Tips: You can make a circuit as long or short as you want.

The key is to move from one exercise to another with minimal rest. It will keep your heart rate up throughout the training.

9. Interval Training

One of the quick easy workouts is high-intensity interval training (HIIT), although it doesn’t mean it’s simple. It involves alternating between an interval of low to medium effort to an interval of high effort.

For example, you may jog for two minutes, then sprint for twenty seconds, and repeat.

You can also apply the principles of HIIT to other quick workouts such as running, cycling, and kickboxing.

10. Yoga

Sports yoga girl drinking water bottle | Best Quick Workouts For Busy People Who Don't Have Much Time

Another of the quick home workouts is yoga. With a one-hour session, you can improve your balance, flexibility, and strength while burning calories.

You can design your own yoga program or join a class at a local gym. You also have different options. Hot yoga is one of the most popular types today.

 

With all these workouts, you’d be glad to know that water can also help you out. Just watch this video from Brandon Carter:

Get creative and come up with your own quick workouts. You can even alternate them to always surprise your body and avoid the boredom.

Just remember to warm up before exercising and to train at your own pace.

If you have preexisting health issues, talk to your doctor before beginning a new exercise regimen.

Don’t forget to drink lots of water too to replace your lost electrolytes.

To further improve your health, choose alkaline. You can make it by using only a water ionizer.

What are your favorite quick workouts? Share them in the comments section below!

Up Next: Exercise And Tyent Water, A Winning Combination

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Do Men and Women Glow or Sweat? Can a Water Ionizer Hydrate You Faster?

Recently, we looked at what happens when we sweat and why ionized alkaline water from a water ionizer is SO awesome for replenishing our bodies when we do sweat.

But did you know that men and women sweat differently?

Do You Glow or Sweat? 

glow
That post-workout glow, Victorian-style.

There’s an old saying that may or not have emanated from the rather buttoned-up sensibilities of Victorian England: ‘horses sweat, men perspire, but ladies merely glow.’

Over the years, this saying has been interpreted through the widespread perception that women are “delicate flowers” who don’t “sweat” like their male counterparts do.

But here’s the thing. Recent studies reveal that the Victorians might have been on to something.

Men Sweat More Than Women!

sweat

The clinical trial consisted of 20 women and 17 men with varying levels of physical training status, cycling on a static machine in a heated gym at 86°F for one hour.

The result? Men produce a greater volume of sweat per gland than women – even though men and women have the same number of active sweat glands in their bodies.

On average, the men started perspiring faster than the women. By the middle of the trial, the men were perspiring twice as much as the women while in the middle of exercising.

The men who demonstrated the highest physical training status perspired the most, while the same factor used was less prominent in the ‘glowing’ group of women who demonstrated the highest physical training status as the men.

This can make men look less cool than women while working out in the gym – but this means that men’s bodies are working more effectively.

That’s a lot of sweat to be lost!

Perspiration and Evolution

Dr. Yoshimitsu Inoue led the study and concluded that evolution has a hand in why women merely ‘glow’ while their male counterparts are dripping with perspiration.

“Women generally have less body fluid than men and may become dehydrated more easily.” – Dr. Yoshimitsu Inoue

Our knowledge of the human body has moved with incredible pace over the last hundred years or so, but when it comes to how differently we sweat, the Victorians called it first!

Handy Hydration Checklist!

alkaline water

Whether you’re a man or a woman; whether you sweat, perspire or glow, hydration is everything.

Here’s a quick checklist of a few of the awesome benefits of being hydrated:

  • Glowing, plumped-up skin
  • Better mood
  • Improved mental focus
  • Appetite control
  • Healthier bowel movements
  • Cardiovascular health

You can get the best hydration just by using a Tyent water ionizer machine that can create alkaline water that contains molecular hydrogen (H2).

Tyent Water Ionizers Help You Hydrate Faster

water ionizer

Alkaline water hydrates you faster and more efficiently than regular water, helping you to keep exercising and recovering at an optimal level.

What’s more, every glass of alkaline water from one of Tyent’s award-winning water ionizers contains essential bio-available minerals and molecular hydrogen bubbles that taste great – so be sure to drink the hydrogen bubbles in the water fast so that you can reap all of the benefits.

See what the medical experts and scientists are saying about water ionizers by grabbing this FREE cheat sheet that you can read quickly over your morning cup of coffee and breakfast.

Then, give our customer care superstars a call at 855-893-6887 to learn more about how Tyent hydrogen water can really make a difference that you can feel!