Salmon: Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says Kleiner.

Salmon: Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says Kleiner.

Chocolate milk: There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says Kleiner. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

Chocolate milk: There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says Kleiner. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

Eggs: Don't skip the yolk. The yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Dr Susan Kleiner. What does brain power have to do with exercise? Try doing a sun salutation without it.

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Eggs: Don't skip the yolk. The yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Dr Susan Kleiner. What does brain power have to do with exercise? Try doing a sun salutation without it.

Hummus: Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy under 300kJ, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 per cent of breast cancers, according to Northwestern University researchers, US.

Hummus: Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy under 300kJ, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 per cent of breast cancers, according to Northwestern University researchers, US.

Chicken: Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken is the best way to get more of both. Poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets.

Chicken: Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken is the best way to get more of both. Poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets.

Carrots: Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, And a half cup has just 146 kilojoules.

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Bananas: Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

Bananas: Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

Avocados: The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 per cent fat were more likely to suffer injuries than those who consumed at least 31 per cent.

Running fuel: Avocados The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free.


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