You May Not Need the 10,000 Steps a Day Your Fitness Tracker is Telling You to Take
Some people may need fewer
Taking 100 , 000 steps in one day may sound insane—heck, some of you doubt that it can be done at all—but the truth is, 100 K in a day is a milestone How she did it: I completed 50, 000 steps a week without issue and was logging an average of 17, 000 steps per day for a few weeks (with some 25k
The 100 , 000 steps -in-one-day had become a “thing,” with lots of people getting into it. It was trending. It intrigued me. This is the story of how I did it, with a combination of mindset and physical training—and how you can do it too. How far is 100 , 000 steps , and how long does it take to walk
Last week I walked 54.98 miles—that’s 130,358 steps. I really don’t do much sitting time. © Betty Griffith Betty Griffith, an 85-year-old in Iowa, walks more than 15,000 steps every day. Here's how she does it.
I’ve always been a walker. The only running I really did was back when I was young and played basketball in high school, but I’m 85 so that was a few years ago! My husband and I used to live on a farm, so we’d walk the beans and walk the corn, but we moved into town when he was diagnosed with Parkinson’s. Then, we’d walk together until he couldn’t manage it.
Have you signed up for Prevention'sVirtual 5K Walk on October 5 yet? Register today and start training with Jillian Michaels's exclusive 5K Walking Plan.
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Flight-comparison site puts Puerto Rico at the top.
Walking 100 K steps a day can be harmful to your health and hence all actions are at the expense of your own risk. Believe it or not, my 100 K steps task was nearly an ultramarathon even though I wasn't running all the Since each curb or stairs made me suffer more, I had to rethink my initial path.
Let’s look at 100 , 000 steps in a day. Using the baseline numbers, this is much more attainable. That leaves us with 85 , 000 per day during the week . That person would need to average 9,445 steps per hour for the nine Regardless, to hit a 700, 000 step week you need to average 69 miles per day.
I was pretty lonely when I lost my husband, but walking has changed that. My daughter gave me a Fitbit, and we were going to have a sort of family challenge, who could walk the most—one of my sons lives near me in Iowa, and my other kids are in Ohio and Indiana. Well, it’s true that some of them started dropping out. My daughter says I “blew their doors off.” Having the Fitbit made it very easy to see how far I was going when I wasn’t on a treadmill—I really prefer walking outside—and how quickly the steps add up. It’s a challenge to me now. I just don’t feel satisfied if I’m short of steps when the evening comes.
Every morning, I walk a mile and a half on the treadmill and then just as it’s starting to get light, I go to a walking trail in our town. I do about 3 miles there. I don’t have any music with me, I just walk. I hear the birds, I see people on their way to work. It’s restful and calming to me. If I have had some worries that morning, they seem to go away as I walk.
This 5-day route tops list of ultimate American road trips
Want to go on the ultimate road trip? Then you've come to the right place (err, pit stop.)
© Betty Griffith How This 85-Year-Old Tops 100,000 Steps Each Week
Shannon Fleming transformed her body with the help of 100 , 000 steps a week . The Las Vegas mom has lost almost 80 pounds in one year after deciding to skip weight-loss surgery and slim down on her own. But fearing she wouldn’t be able to control her weight loss, she backed out a week before the
In recent years , the 10, 000 - steps -a-day regime has become entrenched in popular culture. The question we should really be asking is: how many steps are too few?” Some studies investigating the protective nature of exercise against chronic illnesses ranging from heart disease to stroke and
Sometimes I meet other people on the way. In fact, our local newspaper wrote about me, so now when I see people, they say, “Did you get your 10,000 steps in yet?” Walking has given me a chance to get out and is a wonderful way to pass the time.
The rest of the day, I end up walking a good deal too. I walk downtown for errands unless I’m going to have to carry something heavy home. I mow my own yard and take care of the plants and the steps just add up.
It’s not hard to set aside a little time to walk. My advice is first off to make sure you have comfortable shoes. I had a hammertoe and for a long time I didn’t walk outside—I walked on the treadmill because I could step off and stop and not be far from home. But once I found shoes that fit better, I could get out, which provides a calming effect. And the Fitbit is very important to me. When I first got it, I thought it was great to get 10,000 steps. But then I started to get 15,000 in a day and now I’m not satisfied until I get there. I am competitive, yes. Once I got over 20,000 steps in a day. That’s kind of satisfying. If you’re not walking yet, just start out slow—it isn’t long before you build up.
Why you should think about tossing your 10k-step goal out the window
You might be surprised to know the 10,000 number is not from a scientific study. It's based on a marketing campaign, done more than 50 years ago, explains NBC News Health editor Dr. Madelyn Fernstrom.
© Betty Griffith How This 85-Year-Old Tops 100,000 Steps Each Week
Top 15 Geographical Areas for Making 100 K+ (Based on Number of People). The Census Bureau breaks the USA into geographical areas called PUMAs that are each designed to contain at least 100 , 000 people. This chart shows the 15 PUMAs that have the most people who have 100 K+ in income.
JOIN the 100 , 000 Steps Herbie Challenge! I recently hosted a steps challenge with our premium meal plan members and it was EPIC. “I never realized how wrong I was on thinking that I was so much more active and getting in lots of “ steps ” each day. Getting the Fitbit for the challenge has been an
Slideshow: 50 foods the world's healthiest women eat every day (Provided by Prevention)
There are several risk factors that make women more vulnerable to certain diseases for men. For example, heart disease is the leading cause of death in women in the U.S., killing 299,578 women in 2017, according to the Centers for Disease Control and Prevention (CDC).
Fortunately, there are ways to fend off these serious diseases and protect your immune system, and it's by fortifying your diet with antioxidant-rich foods. These superfoods claim big bragging rights for lowering cholesterol, improving digestion, promoting weight loss, and maintaining healthy skin and hair. If you're eating most of these foods already, good for you, but if you're skimping on them, it's time to load up your grocery cart.
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer. One yolk supplies 25 percent of your daily need and antioxidants that may help prevent macular degeneration and cataracts. In fact, research shows that eating one whole egg a day won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.
I Tried To Walk 10,000 Steps Every Day For A Month To See If It Would Change My Body
One of the main reasons I decided to do this experiment was to kick-start myself back to a healthy lifestyle. I don’t think that really happened .
Seventy years later, following further research proving activity reduces risk of cardiovascular disease Striving to achieve a goal of 15, 000 steps each day helps maintain your weight, reduce your risk of Read your fellow readers’ comments arranged from oldest to newest. See what our top posters have
To top it off, I was making no income and exhausting my savings to feed my dream of becoming a YouTuber. I was also wholly unprepared for the One day, my brother sent me a link to a “Best Job On The Planet” competition that was ending within 24 hours, which offered the winner , 000 USD to
Try it: Spinach and Goat Cheese Egg Muffins
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting probiotics. But the next time you hit the yogurt aisle, pick up the Greek kind. Compared with regular yogurt, it has twice the protein (and 25 percent of women over 40 don’t get enough). Look for low-fat varieties like Oikos Organic Greek Yogurt.
Try it: Apple Crisp Smoothie
Fat-free organic milk
Yes, milk does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70 percent more weight than those who ate the least.
Milk is also a good source of vitamin D, which allows your body to absorb calcium. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression.
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids, aka omega-3 fatty acids, have a wide range of impressive health benefits-from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood. Unfortunately, many women aren’t reaping these perks because they're deficient. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.
I hit my 10,000 steps every day… does that mean I can skip cardio for, like, ever?
Walking 10,000 steps over the course of a day is basically the same thing as getting in a legit cardio workout, right? Uh, no — not really.
How many steps per day are enough? Is 10, 000 steps a day a good goal to set for your pedometer? If losing weight or preventing weight gain is your top concern, you may need even more moderate-intensity physical activity, as much as 60 to 90 minutes most days of the week , according to
Dr Michael Mosley says two minutes of HIIT a week could be better. Why you should ditch the Fitbit: How working out for just two minutes a WEEK can be better for you than 10, 000 steps (and can reduce your risk of Fitbit fans aim to rack up 10, 000 steps each day in an effort to keep fit and stay in shape.
Try it: Honey-Spiced Salmon with Quinoa
Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as one ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA.
Beef also packs plenty of zinc and B vitamins, which help your body convert food into energy. If you can, splurge on grass-fed beef. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids.
Try it: Sheet Pan Steak With Beans and Broccolini
It’s hard to imagine a more perfect food than beans. One cooked cup can provide as much as 17 grams of fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on-calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc.
Try it: Vegetable Chili with Cannellini and Kidney Beans
In a nutshell: USDA researchers say that eating 1.5 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s, while hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea. The key is moderation since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt.
Iceland tops Europe as most expensive
The hot springs of Iceland are not the only thing making tourists sweat, as a look at the hotel or lunch bill will tell you that most things cost more, sometimes much more, than anywhere else in Europe. On the subarctic island, consumer prices were on average 56 percent higher than the rest of Europe in 2018, making Iceland the single most expensive country, ahead of Switzerland (52 percent), Norway (48 percent) and Denmark (38 percent), according to Eurostat data. In order to avoid unpleasant surprises, a tourist, Quint Johnson, said he had done "some research," before travelling to Iceland from the United States for a week's vacation with his family.
100 , 000 steps in a single day, blowing away my previous personal best by more than 50 percent, and coming close to fifty miles walked - while also helping raise money for This week , as I told my friend (and TiVo employee +Stephen Mack) of my plan, he said he wanted to join in the adventure as well.
Cloud 100 2018. Meet Sabrina Philipp, a 23- year - old entrepreneur who makes a six-figure income from her online business. It’s not often you meet a 23- year - old who has figured out how to make a six-figure income in less than a year, all while working less than 15 hours a week and completely
Try it: Tailgate Party Nut Mix
Soy-based foods, such as tofu, soy milk, and edamame, help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. But stick with whole soy foods rather than processed foods, like veggie patties or chips. And, avoid taking soy supplements, which contain high and possibly dangerous amounts of isoflavones.
Try it: Corn, Mango, and Edamame Salad
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61 percent less likely to develop type 2 diabetes.
Try it: Apple Oatmeal Muffins
Flaxseed is the most potent plant source of omega-3 fatty acids. Studies indicate that adding flaxseed to your diet can help reduce the development of heart disease by 46 percent. It helps keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle one to two tablespoons of flaxseeds a day on your cereal, salad, or yogurt. Buy it pre-ground, and keep it refrigerated.
Olive oil is packed with heart-healthy monounsaturated fats (MUFAs), which help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants that can help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra-virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.
You Could Be Fined $450 for Sitting on Rome's Spanish Steps
Travelers can no longer rest their legs at this popular meeting spot.
100 quintillion in American and British English and. 100 trillion in most (non-English speaking) other places. Unfortunately some languages including English have redefined the word trillion to mean 1 000 For instance, "he makes six figures a year " means he makes at least $ 100 , 000 a year but not
Try it: Baked Halibut With Roasted Potatoes and Brussels Sprouts
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. But since they're calorie-dense, be sure to watch your portion sizes. Use avocado in place of another high-fat food or condiment, such as cheese or mayo.
Try it: Salmon Salad with Avocado and Sweet Grape Tomatoes
Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26 percent among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane, the active compound in cruciferous vegetables.
Try it: Roasted Broccoli with Orange
We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it's a rich source of lutein. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects.
Try it: Spinach Barley Salad
Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred pasta sauce or as a thin slice in a sandwich. For a healthier side dish, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.
Try it: Sauteed Cherry Tomatoes and White Beans
One of the best ways to get vitamin A-an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts-is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80 percent of the DV of vitamin
Try it: Cinnamon Sweet Potatoes with Vanilla
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds.
Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.
Try it: Bulgar with Mushrooms and Roasted Red Peppers
When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 milligrams of the blood pressure-lowering mineral, nearly 20 percent of your daily need-and about double what you’d find in one large banana. Figs are also one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads.
Try it: Stuffed Figs
Blueberries may very well be the most potent age-defying food-they’re jam-packed with antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in one day.
Try it: Baked Peaches with Blueberries
One large Asian pear has a whopping 10 grams of cholesterol-lowering fiber, about 40 percent of your daily need. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with one cup white wine, one teaspoon honey, one teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.
A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested-nearly 15 percent more than the amount found in grapes. Serve by peeling or breaking the outer covering just below the stem. Use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a naturally sweet flavor.
One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women.
Try it: Tuna and Carrot Salad Sandwiches
Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250 percent of your RDA per serving. One cup of guava has nearly 5 times as much vitamin C as a medium orange (377 milligrams versus 83 milligrams)-that’s more than five times your daily need. Guava makes a delicious fruit smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup unsweetened soy milk, and a few ice cubes. Check out these delicious smoothies recipes.
Dark chocolate is filled with flavonoid antioxidants (more than three times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. Go for dark chocolate with 70 percent or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening. A separate study found the same antioxidants help ward off the type of inflammation that leads to Alzheimer’s disease. To get the most benefit, eat the fruit’s seeds and some of the pith.
Try it: Pomegranate Salad
Good old bananas are loaded with potassium-a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke. But if you’re like most women, you’re consuming only half the potassium your body needs. One banana packs 450 milligrams-about 10 percent of your daily potassium target-as well as fiber to keep your digestive system running smoothly.
Try it: Grilled Banana Sandwiches
From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs. Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monounsaturated fats-proven to help you lose weight and ward off diabetes. Make sure to choose the unsweetened variety with no added sugar.
Try it: Asian Chicken Meatballs with Peanut Sauce
Packed with inflammation-fighting antioxidants, popcorn is the only 100 percent unprocessed whole grain, meaning its one of the best snacks to help you meet your daily whole grain goals. The only caveat: The pre-bagged, microwaveable varieties are loaded with calories and chemicals. Buy unvarnished kernels and pop them yourself in a stove top popper. Olive or truffle oils are delicious, healthy substitutions for butter.
These slippery gray miracles are nature’s champ when it comes to zinc, a mineral necessary for immunity. Oysters are also a rich source of iron-a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just one raw oyster contains nearly 3 milligrams of iron-or a sixth of your daily 18-milligram goal.
Healthy mushroom compounds have been shown to lower cholesterol and slow tumor growth associated with some cancers, according to the American Cancer Society. Mushrooms also increase your body’s circulating levels of proteins called interferon, which stop viruses like hepatitis from advancing. Whether you plan to gobble shiitakes or white buttons, just make sure you cook them first; their dense cell walls are nearly indigestible if eaten raw.
Try it: Farro and Wild Mushroom Dressing
Chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron-all important for your health. Toss a small handful into smoothies or baked goods, or use them as a healthful topping on salads or yogurt.
Try it: Mango-Coconut Chia Pudding
It may not be a trendy superfood, but a four-ounce serving of chicken breast contains nearly half of your daily protein. Chicken breasts are a great source of phosphorous-important for strong bones and teeth-as well as vitamin B3 (aka niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25 percent of the vitamin B6 you need each day to maintain proper brain and immune system function.
Try it: One Skillet Chicken with Spinach and Mushrooms
Dark leafy greens, such as kale, spinach, and Swiss chard, tend to top health experts' lists. Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, gobble as much of this stuff as you can every day.
Try it: Garlic Shrimp and Kale Stir-Fry
Along with its impressive concentrations of vitamin C, lemon’s flavonoid compounds have been shown to have anti-cancer properties. But lemons may be healthiest in a supporting role: Add a little to your tea, and your body will absorb more of the drink’s healthy antioxidants, finds research from Purdue University.
Try it: Orange-Lemon Popsicles
Loaded with vitamin C, oranges are also solid sources of folate-important for cell maintenance and repair. They contain potassium and vitamins B1 and A, which are essential for vision and immune function. And the pectin in oranges absorbs unhealthy cholesterol from the other foods you eat.
Sweet potatoes get all the press. And while they do contain more beta carotene, russet potatoes win out when it comes to folate, niacin, potassium, and also phosphorous-a mineral important for strong bones. Try substituting healthy Greek yogurt for sour cream when baking or mashing; you’ll be shocked how similar the two taste.
Try it: Skinny Scalloped Potatoes
Quinoa makes every list of superfoods for good reason: It’s packed with plant-based “complete” protein-the type that contains all nine essential amino acids your body needs. It’s also solid on fiber to aid your digestion, and is practically multivitamin-heavy when it comes to nutrients like iron, magnesium, calcium, potassium, and folate. Try it as a dinner side or in place of meat in dishes like stuffed peppers.
Try it: Quinoa, Black Bean, and Avocado Salad
Wine's antioxidants are linked to lower cholesterol levels and healthier blood vessels-both of which improve heart health. And the wine compound resveratrol-more abundant in reds than in whites-has been shown to block the growth of fat cells, regulate blood sugar, and ward of depression. But drink in moderation: Women should enjoy no more than one alcoholic drink daily and men up to two. Check out these low-calorie alcoholic drinks for healthier options.
Like most orange vegetables, pumpkins are crammed with beta carotene, which your body naturally converts to vitamin A, also known as retinol. That’s a good thing, because retinol is important for healthy skin and mucous membranes, as well as immune function and vision. Don't skimp on the seeds: The seeds are great lightly salted and roasted.
Try it: Roasted Pumpkin with Feta and Cilantro
Women who eat lentils at least twice a week are 24 percent less likely to develop breast cancer than women who eat them less than once a month, studies show. Lentils keep blood sugar steady, and just a quarter cup of these miniature legumes provides 13 grams of protein, 11 grams of fiber, and 5 milligrams of iron. Try them in soups or salads, or as a tasty side.
Try it: Italian Lentil and Broccoli Stew
These cruciferous vegetables feature sulfur compounds called glucosinolates, shown to help lower your risk for several types of cancer. Loaded with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate-about 14 percent of your 400-mcg recommended daily allowance. Slice them in half and sauté them in salt, pepper, and garlic to enliven their natural flavor.
Try it: Roasted Brussels Sprouts & Red Onions with Balsamic Vinegar
This whole grain is popular in the Middle East, and it’s about time America caught on. Bulgur contains a metabolite called betaine, which can tamp down unhealthy levels of inflammation. One cup of cooked bulgur contains 8.2 grams of fiber-nearly 33 percent of your daily requirement. It also provides more than half of your daily target for manganese, a mineral important for brain and nerve function. Mix it with beans to form a healthier veggie burger.
Try it: Bulgur with Pine Nuts
They’re cheap, portable, and among the best sources of heart-healthy omega-3s. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is also a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.
Try it: Endive Leaves with Sardines, White Beans, and Orange
Kefir is a fermented milk drink that's chock full of probiotics-healthy bacteria that help your immune and digestive systems function properly. Probiotics, like those found in kefir, also limit the presence of harmful microbes called candida. Great in smoothies or on its own, look for plain kefir, which contains fewer calories and sugar than the flavored varieties.
They’re champs when it comes to polyphenols and flavonoids, which are both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds can also help control diabetes symptoms and protect your heart from disease. Tip: The outermost layers tend to hold more healthy nutrients.
Green tea’s antioxidant compounds have been linked to slower cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea's no slouch in the health department either. It's been shown to reduce stroke risk and lung damage from smoking. But whether you knock back a cup a week or several a day, you’re doing your body a favor.
While researchers are still trying to figure out what it is about coffee that’s healthful (the caffeine? the antioxidants?), there’s little doubt your body benefits from a cup of joe. A massive National Cancer Institute study found women who drink two to three cups per day enjoy a 13 percent drop in mortality risk. Daily consumption has also been linked to reduced risk for diabetes, skin cancer, dementia, and Alzheimer’s. Consider these low-sugar coffee drinks the next time you're at Starbucks.
Just one cup contains nearly half your daily manganese-important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates. Try these other low-sugar fruits to curb your sweet tooth.
Low in fat and high in fiber, brown rice is also a rich source of selenium-a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white.
Try it: Seafood and Brown Rice Paella
You Could Be Fined $450 for Sitting on Rome's Spanish Steps.
Travelers can no longer rest their legs at this popular meeting spot.