If you feel hungry between meals, a smart snack will not It must be as boring as a bag of carrot sticks. Here are seven light sandwiches that will please your taste buds as well as your waist.
Avocado is rich in glutathione, a substance that specifically blocks the intestinal absorption of certain fats that cause oxidative damage.
Keri Glassman, registered dietitian, author of "O2 Diet"
COTTAGE CHEESE WITH LINEN SEEDS
Do you need anything to wake you up at the end of the afternoon? Try the cottage cheese. It is an excellent source of protein and calcium, and is also rich in tryptophan (an amino acid that increases serotonin). According to Keri Glassman, a registered dietitian and author of "The O2 Diet," serotonin improves concentration and the sense of happiness in the brain. For a powerful and tasty snack, mix 1/2 cup of low-fat cottage cheese with 1 tablespoon of ground flax seeds, an excellent source of lignans, which are plant estrogens that could alleviate mood swings and other menstrual symptoms in women, according to the Journal of the Society for Integrative Oncology.
Grapefruits can help you lose weight. According to a Scripps Clinic study published in the Journal of Medicinal Food, people who eat half a grapefruit before each meal lose an average of 3.6 pounds. The researchers found that grapefruit could have specific properties that reduce insulin levels, which could help the body process food more efficiently and store less fat. In addition, the varieties of pink and red grapefruit contain lycopene, which is good for the heart. Glassman recommends sprinkling 1 tablespoon of chopped walnuts and 1/2 teaspoon of cinnamon on a half of grapefruit and then roasting this combination for one minute. Research shows that omega-3 fatty acids in nuts can reduce inflammation and may help lower the risk of heart disease, cancer and arthritis.
CUCUMBER AND AVOCADO SAUCE
Turn your nachos into a cancer fighting party by replacing that red stuff bought with fresh cucumber sauce and avocado. "Avocado is rich in glutathione, a substance that specifically blocks the intestinal absorption of certain fats that produce oxidative damage, "says Glassman." The alteration of the normal functioning of the cell can produce cancerous tumors. " Another useful thing: the monounsaturated fats present in the avocado can help delay the emptying of the stomach, so you will feel satisfied for longer. Cucumbers, meanwhile, are rich in potassium and magnesium, which combats hypertension and helps eliminate uric acid, which in turn could lead to kidney stones.To make the sauce, cut a peeled cucumber and 1/4 of avocado into pieces; then mix with lemon juice and salt to taste. We give you some extra points if you spread this sauce on a whole wheat toast.
This sweet snack is full of nutrients that help maintain skin health and visual acuity. "Half a potato can contain more than 400% of daily vitamin A requirements, which promotes healthy skin and more beta carotenes beneficial to the eye than any other fruit or vegetable, "says Glassman. To make potato chips without guilt, cut 1/2 potato into 1/8 inch strips. Place them on a roasting pan covered lightly with olive oil and sprinkle with cinnamon. Bake at 350° F for 10 to 12 minutes.
Make the artichoke hearts your midday snack and your skin will thank you. The inflammation of the body can cause imperfections and acne breakouts, as well as wrinkles. Artichokes contain phytochemicals that act with anti-inflammatory agents on the skin, which makes them the ultimate beauty food, "says Glassman, and with 10 grams of slow-digesting fiber in just one artichoke, this super sandwich will ease the pangs of hunger until dinner, simply cook over low heat four hearts of artichokes canned in water and sprinkle with a tablespoon of parmesan cheese.
Do you feel sore? This yellow candy from Hawaii can relieve those knees that sound "Pineapple is the only source of bromelain, an enzyme whose anti-inflammatory properties can alleviate joint pain," says Glassman The research also shows that pineapple can reduce the inflammation associated with asthma and slow the growth of some types of cancer. Grill or boil pineapple pieces for five minutes and serve with chopped hazelnuts, a healthy protein that helps keep appetite at bay. <99 9> TUNA WITH LEMON