It is not just the male protagonist of a film, who needs to pump up volumes of muscles to look hot and happening. We women now-a-days are looking into developing muscles in the right places to look great. The sporty look is in! A correct balance between diet, exercise and sleep will do the trick. Increase your calorific, protein and fat content. You read it right. Fat in right quantities helps your muscles build well. Rather than having two or three large meals during the day (something we've grown up with) change your eating habits so that you are eating five or six smaller meals during the day. To help keep your protein intake high, one or two of those meals can be a protein shake. Eat clean and frequently, lifting weights lowers the body’s defence system as it repairs the torn muscles, vitamins are therefore vital to boost the immune system. Lift heavy, rest often. Exercising every single day is very beneficial. Don't worry you won't harm yourself because your muscles rest in your sleep. So, do not forget to get enough sleep. Weight training, circuit training and strength training are great ways to start the build up. Limit your cardio training and ask your trainer to give you specific muscle exercises. Well, as the saying goes, nothing comes overnight. Consistency matters.   - Radha Krishnaveni

  Height has always been an issue with many people especially when there comes a comparison with the peers. Stretching, yoga, proper posture and a balanced diet will help gain a good height. Hanging fully above the ground, from a bar helps the body to stretch uniformly. Apart from hanging for about 10 minutes, 10 repetitions of pull ups or chin ups per day have a great impact on height. Sports like basketball, tennis and badminton are all great ways to promote growth hormones in the body and help you grow taller. Running, swimming and cycling are also great options. Last but not the least; a good posture is a must to become taller.   - Radha Krishnaveni

  All of us love to meet our friends and have chat with them every now and then, don’t we? And why not meet our buddies every morning over a walk? Apart from getting some fresh air, morning walk has a lot of health benefits. Your bones will get used to movement, in turn, delaying the onset of any bone and joint related diseases like osteoarthritis. Walking can lower your cholesterol levels and decrease the risks for cardiovascular diseases. It can also strengthen your heart, muscles and lungs. Brisk walking every day lets you burn up to 200 calories and reduces body fat. Regular walking improves the BMI (body mass index) and blood pressure levels in people with diabetes can also protect against kidney failure, heart attack and stroke. a speedy walk can give less time to the carcinogens present in the food to come in touch with the intestinal lining and reduce the risks of having cancer from the start itself. With improved blood circulation, walking brings in positive energy within the body and therefore lessens the side effects of chemotherapy. Despite the several body changes during pregnancy, regular walking can benefit you in many ways. It can reduce fatigue and related pains, help lose weight easily, and lower risks of gestational diabetes. Walking can also prevent spontaneous abortions by lowering down the hormonal fluctuations which cause uterine contractions. So, we women tend to be prone to stress related problems frequently, walking benefits not just your body but also your mind. Brisk walking helps ease stress and anxiety, reduces depression and imparts a positive kick-start to your day. It improves your self-esteem, charges up the mood and helps to keep you energetic, positive and happy throughout the day.   - Radha Krishnaveni

Weight maintenance not weight loss Learning how to maintain your current weight helps women stick to healthier lifestyles andlose weight. Tight, strict regimes, exercises and diet restrictions seem to be a very fast track way of losing weight but they sure don’t last long because of their low feasibility and complexity. So, I would say, simple changes in your daily lifestyle would be easier on you to switch. Skip fast food, watch less TV, and cut their daily caloric intake by just 200 calories a day. If you’re a person who’s been unsuccessful at losing weight, the best thing you can do is try not to gain any. Include a large amount of seasonal fruits and fresh vegetables in your diet. While having a meal, stop eating as soon as you feel, you can have two more spoons or morsels. Satiating your hunger is much different from filling your stomach. Start your meal with a fresh veggie salad and end it with a fruit as dessert. Skip soda and drink water instead, or order a side salad with your meal instead of French fries—the simpler the change, the more likely you’ll continue doing it and eventually keep off (or lose) weight.   - Radha Krishnaveni

  The moment it enters your mouth, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight. Protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional ice cream or barfi, no problem. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins— are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on wholewheat bread, or brown rice and beans, all pulses and sprouts. Even milk products like curd, tofu, paneer, cheese, etc, have an abundance of protein. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes: • 8 oz skim milk • 1 banana • 1 tbsp peanut butter • 2 scoops of protein powder The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.   - Radha Krishnaveni

  Its true, we can get rid of the extra pounds just by getting stuff right on our platter. No need of hitting the gyms and following crash dieting regimes Certain foods have high thermogenic effect, these can scorch the calories as we endure on these foods, They also spike up our metabolism rates. Here are the some approaches, All at your ease : • Instead of 3 square meals it is advisable to have 6 Micromeals to maintain the engery inputs and control metabolism • Water helps to flush out all the metabolic wastes and keep keeps the metabolism on fire, thus playing an important role in weight loss • Adequate Sleep is also very important to pump up our metabolism rates • Chillies, scorch calories as we chew and it has all the nutrients and compounds that stoke the metabolic rates • The Whole foods like brown rice and oatmeal burn down twice the calories while the body breaks these foods, its high fiber content improve the bowel health and makes us less likely to overeat • Proteins have high thermogenic effect, thus Lean Meat and other such foods burn down about 30% calories during digestion itself • Low fat diary products have high Calcium and Vitamin D which help in maintaining robust metabolism • The American Journal of Clinical Nutrition reports that 4 cups of Green Tea can shed about six pounds in eight weeks • Hot peppers have a compound by name Capsaicin which is solely responsible for the kick, which heats up our metabolism and melt the additional calories • As most of us are iron deficient, this deficiency slows down our metabolism , a cup of Lentils which is packed with Iron can speed up the shedding of calories So make it a point to include right foods on your plate, which is easiest mode of Weight Loss!! Eat right! Stay Fit!!   - Siri

  Given here are few cardio exercises: Walking : Walking is another effective cardio vascular exercise. Half an hour of normal walking can burn about 180 calories. Apart from this, if you like brisk walking, your speed of weight loss will be almost doubled. It is easy and requires no surplus preparation. Running : Running is the most common kind of cardio exercise. It is enjoyed by people of all age, especially by youngsters. In morning, running in fresh air helps to rejuvenate as well as burn calories. Swimming : Swimming is the best cardio exercise in summers. Not only does it help in overall weight and balanced weight loss, but it also provides total support to your joints and reduces the risk of any kind of injury. Bicycling : Bicycling is another kind of aerobic or cardio exercise that helps in losing oodles of weight. It also magically works on your cardiovascular fitness. Performing it as indoor or outdoor activity entirely depends upon an individual's choice. An alternative to bicycling is Power Walking. Step Aerobics : Step Aerobics is one of the most popular cardio exercises. It aims basically on the workout of the legs, hips and butts. It can make you lose 400 calories in half an hour if done with intensity. Rowing : Though at a glance, this machine looks complicated in the corner of gym. However, rowing is one of the most effective cardio. It helps in loosing about 300 calories in half an hour if done with vigor. It also gets your heart rate up, as you crazily work on your arms. Rock Climbing : Rock Climbing is a wonderful cardio. It can help you lose about 380 calories in half an hour, but is meant only for those who are well trained in this art.

  Breathe: A sallow complexion is sometimes a result of accumulated toxins. That being the case, no amount of wonder cream application is going to solve the problem. Meditate: Hair loss and wrinkled skin may very often indicate that you are handling great stress. One well proved and ancient technique to combat stress and bring the glow back is to meditate daily. Your meditation sessions can be as short as 15 minutes daily (preferably every morning) and watch your facial lines fade away as you prepare to face each day with a calm mind. If you are unsure about doing it on your own, then enroll in one of the many classes around the city to initiate you into it. The result is a drop in blood pressure and resting heart rate. Yoga: Hair fall sometimes can be the result of insufficient blood supply and circulation in the scalp region. The practice of yoga, which involves asanas like the head stand and shoulder stand, can help. Daily practice may result in arresting hair fall too! Enroll in a good yoga class to ensure proper form and execution. Make way for a more supple and flexible body today! Pranayam: The yogic breathing technique can help clear the body of toxins and clear pigmented skin. Did you know it helps in better lung functioning and overall health? Cardio exercise: A good supply of oxygenated blood is necessary to ensure a glowing skin as well as healthy hair. Moreover a healthy, clear skin demands active removal of toxins from the body (read an acne-free skin). To look like you have just indulged in a gold facial everyday, include a half-hour cardio in your routine. Choose from running, cycling, dancing, roller blading et al. A good cardio session keeps your body weight in control as well as a healthy heart. Massage: A good weekly body massage not only hydrates skin tissue and keep wrinkles at bay but also helps the body get rid of toxins. Besides indulging in a massage is a great way to relieve stress too! It leads to a faster recovery from your workout sessions and a more toned body. Weight train: Sagging skin on the face or body may simply be a result of loss of muscle mass.Weight train at least twice a week targeting all major muscle groups to gain back important muscle tissue that keeps your skin taut. Balanced diet: The nutrition demands of your body must be fullfilled in order for your skin to glow and your hair and eyes to shine. Eat a diet free of processed foods and which is rich in natural produce; whole grains, legumes, nuts, fruits and veggies to keep beauty problems at bay.

  Walking is not determined by the weather. Whether you choose to walk outdoors or on a treadmill, you derive the same health benefits. Walking also happens to be the most easy exercise pattern. You need to require any athletic ability or an excellent coordination skill for walking. It is a process of body movement that naturally comes to all. This thereby makes it a no- excuse variant of exercise. In order to effectively lose weight through walking, you need to have the right gear like proper walking shoes. A light stretching before and after the walk is also important to accustom the body for the workout and settling down respectively. According to experts, walking should be a simple exercise and not be ideally be made complex by the use of ski-poles, hand weights etc. They might help to build muscles but slows down the pace and thus the weight loss gets affected. It is also required to consciously feel relaxed and stay calm and tranquil in order to attain the optimum benefits.  

  Weight loss on a raw food diet is quick and practical. Best of all, it’s totally natural. With raw food, you don’t need to drink processed shakes, count calories, or swallow terrible-tasting (and ineffective) pills. Our bodies were naturally designed for fresh, raw foods. High Fiber and Water Foods: Many of the organic, unprocessed and high alkaline foods on the raw food diet are leafy vegetables, mushrooms, wheat, sprouts and barley grass. These foods are high in fiber and are also high in water. High fiber and high water foods leave the body feeling more satisfied after eating such food. When you are less hungry, you tend to eat less and the result of eating less is surely weight loss.     The chemical makeup of the main foods on the raw diet is what that causes weight loss in dieters. Secondary to this reason is the dietary restriction of so many other foods that are cooked, processed and not organic. The elimination of so many types of foods also restricts the overall amount of calories going into your body and thus leads to weight loss. When your blood sugar runs low, this can trigger intense cravings that tempt you to reach for some sort of processed junk food to give your body a quick fix. A good raw food diet weight loss tip is to reach for piece of fruit when you feel a hankering for unhealthy food. Fruits contain simple sugars that can divert your body’s attention from temptation! Feel free to snack on as many fruits as you would like, and you will maintain a steady, healthy blood sugar level throughout the day, making you less likely to reach for not-so-healthy alternatives.

  కండరాలు అకస్మాత్తుగా బిగుసుకుపోయి, గట్టిగా పట్టేసి విపరీతమైన బాధ కలిగిస్తుంటుంది. వీటిని మజిల్ క్రాంప్స్ అంటారు. నిద్రలో కాలు లేదా తొడ లేదా పిక్క కండరాలు పట్టివేస్తే కాలు నేలకు ఆన్చలేనంతగా బాధగా ఉంటుంది. అలాంటప్పుడు పాదాన్ని నేలకు ఆన్చి కాసేపు తిరగాలి. కొద్దిసేపట్లో బాధ తగ్గుతుంది. శరీరంలో ద్రవాలు, ఖనిజ లవణాలు తగ్గడంతో ఈ పరిణామం సంభవిస్తుంది. కాబట్టి దీన్ని నివారించేందుకు లేదా మళ్లీ పునరావృతం కాకుండా ఉండేందుకు ఎక్కువ నీళ్లను, ద్రవాహారాన్ని తీసుకోవాలి. ఖనిజ లవణాలు ఎక్కువగా అందడానికి గాను కొబ్బరినీళ్లు తాగడం మంచిది. ఇలా తరచూ కండరాలు పట్టేసేవారు అరటిపండ్లు, నట్స్ ఎక్కువగా తీసుకోవాలి.  

  ఎముకలు బలంగా ఉండాలంటే.. రోజుకు మూడు లేదా నాలుగు పుట్టగొడుగులు ఆహారంలో ఉండేలా చూసుకుంటే మేలని ఆరోగ్య నిపుణులు అంటున్నారు. సాధారణంగా ఎముకలు బలంగా ఉండాలంటే విటమిన్‌ D పుష్కలంగా తీసుకోవాలి. ఈ విటమిన్‌ D చాలా తక్కువ ఆహార పదార్ధాల్లో లభిస్తుంది. మనకు చాలినంత విటమిన్‌ D లభించాలంటే చక్కగా పుట్టగొడుగులు తీసుకుంటే చాలని శాస్త్రవేత్తలు చెబుతున్నారు. ఎందుకంటే వాటిలో విటమిన్‌ D పుష్కలంగా ఉంటుందని శాస్త్రవేత్తలు గుర్తించారు. అందుకే డి విటమిన్‌ లోపంతో బాధపడేవారు పుట్టగొడుగులను తీసుకుంటే మేలని చెబుతున్నారు. మనిషి రోజంతా చాలా చురుగ్గా ఉండడానికి పది మైక్రోగ్రాముల డి విటమిన్‌ అవసరమని, ఈమేర డి విటమిన్‌ మూడు, నాలుగు పుట్టగొడుగుల్లో లభిస్తుందని శాస్త్రవేత్తలు సూచిస్తున్నారు.

  1. Apples : Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied. And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber. 2. Almonds : If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food. 3. Salmon : If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals. And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well. 4. Eggs : There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check. Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long. 5. Tomatoes : It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated. Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing? So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato -is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

  * ఏరోబిక్ వ్యాయామం మొదలు పెట్టే ముందు అప్పటి వరకు చేస్తున్న వ్యాయామాన్ని, ఆరోగ్యస్థితిని, బరువును దృష్టిలో పెట్టుకుని తగిన జాగ్రత్తలు పాటించాలి. ఏరోబిక్ వ్యాయామం ద్వారా లభించే ప్రయోజనాలను పొందాలంటే కనీసం 12 వారాల పాటు క్రమం తప్పకుండా వ్యాయామం చేయాలి. * ఏరోబిక్ వ్యాయామం వల్ల శరీరంలో పేరుకొన్న అదనపు కొవ్వులను కరిగిస్తుంది. అలసటను తగ్గిస్తుంది మరియు స్టామినాను పెంచుతుంది. * ఏరోబిక్ వ్యాయామం వల్ల మధుమేహం వలన వచ్చే సమస్యలను తగ్గిస్తుంది. శరీరంలో మంచి కొలెస్ట్రాల్‌ను పెంచుతుంది. చెడు కొలెస్ట్రాల్‌ను తగ్గిస్తుంది. * గుండె పనితీరులో మెరుగుదల ఉంటుంది. శరీర కండరాల బలానికి తోడ్పడుతుంది. * క్రమం తప్పని ఏరోబిక్‌ వ్యాయామాలు అధిక రక్తపోటును తగ్గించడమేకాదు, అసలు అధిక రక్తపోటు రాకుండా నిరోధిస్తాయి. * శ్వాస సంబంధ సమస్యల నివారిణిగా, ఆక్సిజన్‌ను తొందరగా గ్రహించేవిధంగా శరీర స్ధాయిని పెంచుతుంది.

  1. Have Lots Of Fruits & Vegetables : How many times have you heard this? Almost always, right? How many times have your followed this tip? Almost never, isn’t it? Well, it is about time you realized the importance of fruits and vegetables in your diet. Apart from helping you maintain a healthy weight; they also provide you with a lot of nutrients and keep your body fit to fight a large number of diseases. So, try to use them as a substitute for the high-calorie snacks. 2. Stick To Whole Grains : White bread, white rice, pasta, refined wheat flour - all these food items need to be kept at bay, if you want to control your weight. Rather, switch over to unprocessed foods, like whole grains, legumes, and limited amounts of lean animal protein. Even after consuming these items in as much quantity as processed foods, you will end up with much fewer calories. Now, here lies the secret to that fit body that you always lusted after! 3. Eat More Fiber : Include lots of fibrous foods in your diet. Why? This is because fiber makes you feel full sooner and at the same time, stays in your stomach for much more time than other food items. In other words, it also helps you feel full for a long time, by slowing down your rate of digestion. Yet another benefit of fiber is that it makes fat move faster through our digestive system, bringing down its absorption level. Last, but not the least, fiber helps keep our blood sugar at a consistent level. 4. Cut Down on Sugar : While you do not need to avoid sugar completely, it sure is a good idea to cut down on it, especially in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. Don’t get tempted by the food items labeled ‘fat-free’, as even they contain some amount of sugar. Fat-free does not mean calorie-free. So, take care to have sugar in moderation and always look out for its ‘hidden sources’. 5. Stay Away From Bad Fats : It is very important to select the right type of fats. Foods like cheese or the food items that have been deep-fried are dripping with fats as well as calories and need to be avoided as much as possible. Even many salad dressings, mayonnaise, and other condiments are high in fat content. So, even if you are taking salad, you will end up adding lots of fat to your body. Try to stick to fat-free alternatives, like fat-free yogurt, mustard, ketchup and barbecue sauce. 6. Indulge In Dietary Fat : While you need to cut away the bad fats from your diet, you should not eliminate fats altogether. Dietary fat is not only good for the body, but also necessary for its proper growth and development, since it helps in building body tissue and cells. At the same time, it aids the absorption of a number of vitamins and other nutrients as well. So, make sure that you eat enough good fats i.e. the one present in a food item naturally.

  The first and foremost principle of Yoga is that until you do not feel good, you can't look good. Thus yoga through its asana like Sukhasna and Shavasana aims to provide complete relaxation to your body. Yoga helps you gain physical fitness, helps in the healthy maintenance of mind and body. It also acts in removal of toxins from the body and increases flexibility of your body making you look younger. The Dog and Cat Pose of Yoga is certainly helpful in gaining flexibility and vigor. Yoga helps improve the efficiency of the immune system. Through regular Pranayams like Kaplabhati and Anulom- Vilom, you can easily avoid little daily problems of health. Yoga is equally active in thyroid and weight loss leading to perfect shaping of the body and thus making you beautiful. The perfect oxygen dose which we get through various Yoga Asanas and Mudras also helps in skin glow. Regular yoga brings contentment in your life which reflects on your face. Yoga helps you in delaying ageing. A regular yoga practitioner remains young and active for quite longer than others who do not practice yoga.

  Dietary Measures : The first step towards this is to bring down the amount of fats in your body that give you a plump look. You need to cut down or rather stop eating foods that have high amount of carbohydrates or fat content. These include all junk foods and fad foods. Stay away from over eating – it is evil!   Include a lot of fibrous foods in your platter. Fruits and vegetables will do the job of cleansing your body of the fat deposits within it. You also need to include pulses and other lean proteins in your diet to boost up the protein content. Protein is vital for the well-being of muscles and toning is all about the right expanse of muscles at the right places.   Drink a lot of water. This is one of the secrets for toning up your body without any side-effects. In fact, it also refreshes your skin and maintains the glow throughout. Never skip your breakfast. It is the most essential meal of the day and it lifts up your metabolism for the entire day.

  1. WATERCRESS : Did you know watercress may be an important weapon in the fight against breast cancer? According to research published earlier this year in The British Journal of Nutrition, a 3-ounce serving of the leafy green can help prevent breast cancer as well as decrease the risk of cancer in general. Extolled by anti-aging specialist Dr. Nicholas Perricone, watercress is a better source of vitamins C, B1, B6, K, and E, iron, calcium, magnesium, manganese, zinc and potassium than apples, broccoli and tomatoes.   2. BLACKBERRIES : In addition to filling up on fresh and frozen blueberries, enjoy the antioxidant power of blackberries while they are in season. A juicy welcome treat in the summer, blackberries are loaded with phenolic acids, antioxidant compounds believed to be a potent dietary defense against cancer and heart disease as well as premature aging. In addition to being low in calories, blackberries are also high in fiber, a key in digestive health.   3. BEETS (AND BEET GREENS) : What's not to love about a two-in-one source of powerful nutrition? Beautiful, colorful beets are rich in antioxidants, particularly lutein and zeaxanthin, which are associated with eye health, and the vegetables also have anti-inflammatory properties that have been shown to fight heart disease, cancer, Alzheimer's and other chronic diseases. Beet greens, like other leafy greens, are one of the most concentrated sources of nutrients of all vegetables.   4. RED GRAPEFRU : IT If you've had your fill of oranges, peel a ruby red grapefruit and reap the juicy benefits of this sweet, refreshing fruit. Grapefruit and other citrus fruits, which are bursting with phytonutrients, can boost your heart health by lowering cholesterol and reducing inflammation of your arteries. In addition, these antioxidant-rich gems can boost your immune system, reduce your risk of cancer and improve your skin health. 5. ALMONDS : Considered a power food by David Zinczenko, author of the Abs Diet books, almonds are a delicious source of protein, healthy fats, vitamin E, fiber and other vitamins and minerals. Almonds can help you lose weight, build muscle, beat premature aging and lower your risk for cancer, heart disease and diabetes. When you're in the mood for something creamy, reach for natural almond butter, which delivers the same nutritional benefits without the crunch.   6. YOGURT : Teeming with beneficial bacteria known as probiotics, yogurt not only boosts digestive and immune system health, it also delivers protein, calcium, potassium, vitamin B12 and other key vitamins and minerals. To boot, three servings of dairy have been shown to aid in weight loss and leaner abs. Opt for low-sugar, low-fat plain varieties (go for Greek yogurt for even more protein), and add your own fresh fruit or swirl of honey to satisfy a sweet tooth.   7. WILD SALMON : Wild salmon is a deliciously rich source of quality protein for strong muscles and a healthy dose of omega-3 fatty acids to ward off heart disease, Alzheimer's, cancer, arthritis pain, depression along with a host of other diseases caused by inflammation. The American Heart Association recommends eating at least two servings of fish per week to reap the benefits of this delicious, heart-healthy source of lean protein. 8. QUINOA : Technically a seed, quinoa is a high-protein whole grain that is a great source of manganese, magnesium, iron, tryptophan, copper, phosphorus and fiber. According to The World's Healthiest Foods website, quinoa can supply the nutrients needed to help prevent migraines, fight free radicals, boost heart health and even combat cancer. Whole grains in general are power foods that every woman should be eating in place of refined white flour products. 9. LENTILS : If the long cooking time of dry beans has you avoiding these fiber-rich, heart-healthy finds, consider lentils, which prep in about 20 minutes. A super source of protein, fiber, folate (the vitamin that fights birth defects), molybdenum, manganese and iron, lentils can improve cardiovascular function, ward off diabetes and help stabilize blood sugar in people with diabetes, prevent anemia, reduce your risk of cancer and even help you lose weight.   10. OLIVE OIL : One of the healthiest oils, olive oil is loaded with heart-healthy monounsaturated fats (popularly known as MUFAs) and vitamin E. MUFAs are believed to be able to help your body burn body fat, particularly around your waist.