APPLES
Get stronger and lose more fat by
eating just one a day. Actually, you
get triple the body benefits from
fibre, antioxidants and flavonoids.
Fibre will keep digestion thrumming
along, and antioxidants can help
make you stronger and leaner. A study
conducted on rats found that those
who were fed apple polyphenols
demonstrated nearly 10 per cent more
muscle strength, but had lost 30 per
cent less fat than the control group.
Flavonoids (antioxidants’ protective
cousin) can prevent inflammation
and overproduction of fat in your liver
cells.BLUEBERRIES
Great for post-workout recovery and your waistline.
Cornell University researchers found that out of
25 types of fruit, blueberries are among the most
powerful antioxidants and are best able to fight
free radicals – antioxidants help protect everything
from muscle tissue to the tiny capillaries that feed
it. Another study published in the journal Food
Chemistry found that rats fed blueberry extract ate
less food than those that weren’t.WALNUTS
Unlike much-lauded almonds, walnuts
contain more hearty healthy omega-3s.
Don’t be afraid of its higher fat content.
Aside from lowering your cholesterol,
eating more healthy fats can keep you lean
because they’re preferentially burned for
fuel instead of being stored as fat. Think of
it this way: when your cheat meal contains
more saturated fat than your intended, the
ALA in walnuts can help prevent it from
sticking to your arterial walls.
BURN!
LOWER LDL-CHOLESTEROL
PRODUCTION IN YOUR
LIVER WITH PECTIN, A
TYPE OF FIBRE IN APPLES.NUTTY APPLE-BLUEBERRY
MUESLI
Ready in 50 minutes • Makes 6 servings
2 cups oats
¼ cup ground flaxseeds
2 tbsp whole flaxseeds
¼ cup canola oil(^1 3) cup honey
½ cup walnuts, roughly chopped
Cooking spray
½ cup dried apple slices, diced
¼ cup dried blueberries
- Preheat oven to 150ºC. In a large bowl,
combine first six ingredients, stirring
well until mixed and coated. - Spray cooking spray on a large cookie
sheet and spread mixture onto it. Bake
for 40 minutes, stirring after every 10.
When done, add dried fruit and mix to
combine.
Nutrients per serving: Calories, 366; Total Fats,
19 g; Saturated Fats, 2 g; Trans Fat, 0 g; Cholesterol, 0 mg;
Sodium, 23 mg; Total Carbohydrates, 46 g; Dietary Fibre,
7 g; Sugars, 23 g; Protein, 6 g; Iron, 1 mg.
112 | JULY/AUG 2015 | oxygenmag.com.auNutrition