Zhangjiajie, China

Zhangjiajie City is located on the northwestern border of Hunan Province. Covering an area of 9,516 square kilometers (about 3,674 square miles), there are four areas under its governance: Yongding District and Wuling District, Cili County and Sangzhi County. The city enjoys subtropical moist mountain climate, thus for visitors it is an ideal place to spend one’s holiday.

Zhangjiajie City features a variety of different terrains including: mountainous regions, upland areas, plains, and Karst rock areas. Among these, the mountains cover 76 percent of the total area. The world-famous  natural heritage site ‘Wulingyuan Scenic Area’ is located on the base of these great mountains. Areas worth visiting include Zhangjiajie National Forest Park (known as China’s first national forest park), Suoxiyu Natural Resource Reserve, and Tianzi Mountain Natural Resource Reserve. The scenic area hosts many natural features including: mountains, forests, caves, lakes and waterfalls and perhaps there are more than three thousand rock ridges and eight hundred ghylls. They enjoy the reputation of ‘Original Picture on Mountain and River of China’. This wonderland is covered with dense forests and is considered Mother Nature’s Oxygen Bar.

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Most nutritious nuts

Nuts are among the healthiest foods. They are rich in omega – 3 fatty acids, protein and fiber , thus simultaneously sate and give the body of valuable nutrients .

Although nuts are very similar in nutritional value , there are some that are particularly useful for certain things.

Best nuts to your diet : almonds , cashews and pistachios

Almonds

nuts

They are one of the most low-calorie nuts – 530 calories per cup or about 90-100 g almonds. This volume contains 48 grams of fat and 20 grams of protein .

Cashew

100 grams of cashews have 550 calories , 44 g fat and 18 g protein , which also makes them one of the healthiest diet and nuts.

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Pistachio

They are also low ( for nuts ) calorific value – about 560 calories , 45 g fat and 20 grams of protein per 100 grams .

These numbers , however, do not apply if the nuts are fried or baked with oil.

For best effect , healthy nuts should be taken raw or roasted without oil . When processing the nuts of very high temperatures possible nutritional substances to be destroyed , so raw nuts remain the best option .

The worst diet you nuts : Macadamia

Macadamia has the most calories per gram – about 720 calories per 100 grams. However, the protein content is relatively low ( 8 g ) , and this fat – high (76 g per 100 g ) .

Of course, this is still useful nuts. Provided that consume them raw in small quantities , they should not be so negatively affect your diet .

The best nuts for your heart : walnuts

All nuts are high in beneficial omega -3 fatty acids, but walnuts are particularly useful in this regard. They are rich in one of the three acids useful – alpha -linolenic acid . It has a beneficial effect barhu heart health .

In terms of caloric – 100 g walnuts have about 650 calories . about 65 grams of fat and 15 grams of protein .

The best nuts for your brain : peanuts

Peanuts have a high content of folic acid that binds to brain function and which can prevent a reduction in cognitive functions

Peanuts are a good choice for vegetarians who are generally at risk of folic acid deficiency , and for pregnant women that folic acid is particularly important.

Peanuts

Like most nuts , peanuts , and have a high content of mineral oils and vitamin E. 100 g peanuts contain about 590 calories , about 50 grams of fat , and about 25 grams of protein .

Expect more info !

7 ways to keep your fitness motivation

Even the most motivated athletes at one point say, “Well, I’m sick.”

However, this is not inevitable . There are tactics that will help you keep your motivation for sport :

1. Setting clear goals

What exactly do you want to achieve with your workouts ? To lose X pounds? Determine exactly how much . To earn tiles ? To get bigger biceps ? To fit in the pants that you can no longer zip up ? Define clear targets , so you can hunt them .

2 . Set a deadline

Maybe it’s a wedding, which you have been invited to. Or a Meeting or class . Or any event. If you have an exact date to which you want to get in shape, it will be easier to maintain focus and concentration.

3 . We set achievable targets

If your goal is to take off 10 kg , it can rather discourage you , because it will happen slowly. And in time you will lose your motivation to train and take care of yourself.

Instead, the largest target fragment the small targets. Start with 2-3 pounds – sounds much more feasible , right? Then continue with 2-3 and so on until achieving the great goal .

4 . Remember purpose from time to time

If you are obsessive in training , it can have the opposite effect – it can make you get bored of them. So do otherwise. Forget for a moment about the purpose and focus on the process. More precisely, on what pleases you . Make training fun – listen to music , use the time to rest your mind , etc. This will help you perceive your time of training as a time for fun , not as a liability. This is essential in order to fight the boredom .

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5 . Diversification

Do not do the same exercises every day. Change the running with swimming. Try different sports. The more diversity , the better .

6 . Save on Sports

If it is hard to motivate yourself , try to sign on any training or sport. Group is something that motivates you and if you work with other people , it can help you fight the boredom . Also, if you make new friends in this group it will be easier not to miss training.

7 . Determine the time for training

And keep it as follow other commitments in your schedule . So training will become a habit that will help you maintain your motivation . It is believed that a habit is established for 21 days , which means that you need this time to get used to doing your workouts , then it will be easier to keep practicing .

What motivates you

Motivation is different for different people. The important thing is to find what motivates you and never stop practicing. Do not let boredom and fatigue keep you from taking care of yourself.

How to Get a Full-Body Workout with a 2-Minute Circuit

A circuit routine is excellent if you’re trying to get your entire body in shape, but you just don’t have much time to work out. A good circuit workout will hit all of the muscles in your body, pushing them to their limits with just a few exercises. You should aim to do a circuit workout three times a week, every other day.

We’ve put together a simple circuit routine that you can do quickly and easily. Each circuit should take you only two minutes.

Military Presses

This exercise hits your chest and it definitely makes the triceps burn. The focus, however, is on your anterior deltoids and trapezius muscles, helping to define them and increase them in size. It’s a great upper body workout that even hits some of the muscles in your back.

Lunges

This is a tough one to do, and getting it right will take some practice. Make sure to use the correct form, as it’s the best way to prevent injuries to your knees. Add weight if you can handle it, or just use your body weight if you’re new to this exercise.

Mountain Climbers

Mountain climbers focus on your core and, as it’s a high-intensity exercise, you’ll some cardio in too. This is an isometric (static) exercise for your upper body, but it’s the legs and core that feel it the most.

How to Get a Cardio Workout without Leaving Home

Snow has blanketed much of the country for the last few weeks, making it very difficult to get out of the house and get to the gym. Those that depend entirely on the gym for their exercise are going to suffer, but thankfully you can get a great workout without ever having to leave your home.

How is this possible?

Simple: you don’t just have to run, cycle, or use the elliptical machine to get a great cardio workout! Weightlifting can be an excellent cardio workout when done right, and you’ll find that a lot of body-weight workouts are great for building muscle as well as getting your heart beating. Running isn’t the only awesome workout, but you can do all kinds of exercises to push your heart.

With the workouts below, you’ll have a great cardio session without having to brave the cold.

Day 1

Do each of the following exercises for 20 seconds at full intensity, and rest for 10 seconds.

  • Kettlebell swings
  • Squat jumps
  • High knees
  • Jump Lunge

Beginners should do three rounds of this workout, intermediates should do five, and more advanced exercisers should go for 8 rounds.

Day 2

Do the following:

  • 10 push-ups
  • 30 bicycle crunches
  • 10 burpees
  • 60 seconds of plank
  • 10 lunges (each leg)

Do all of these without stopping, and give yourself a one minute rest before moving on to your second round. Do three rounds if you’re a beginner, or go for five if you can handle it.

Day 3

Do the following:

  • 30 seconds of right side plank
  • 30 seconds of left side plank
  • 30 seconds of plank elbow hold
  • 10 lunges (each leg)
  • 10 burpees

Give yourself a 60 second rest, and do no less than three rounds of this exercise.

Day 4

Do the following:

  • 20 burpees
  • 20 mountain climbers
  • 10 push-ups
  • 10 lunges (each leg)
  • 60 seconds in plank position

Give yourself 60 seconds to rest, and do no fewer than three rounds.

Day 5

Do the following:

  • 10 lunges (each leg)
  • 60 seconds in plank position
  • 30 crunches
  • 10 push ups
  • 30 bicycle crunches

Give yourself one minute to rest, and do at least three rounds–go for five if you’re in better shape.

This workout just spans five days, but you can use the exercises from the various workouts if you want to work out a sixth day. You’ll find that this workout will be surprisingly good for your heart as well as your muscles.

The reason that it’s so great is that you never stop moving, so all of the muscles in your body will be worked before you take a break. Your heart will be forced to pump hard in order to provide all of the different muscles with enough energy, so it will work until you take your 60 second break.

Doing rounds ensures that your muscles are stressed properly, and you can even build muscle using these body-weight/weighted exercises. You can use a few simple free weights, or you can find body-weight exercises to replace the kettlebell exercise in Day 1. The most important thing is that you push hard!

River of five colors

Cano Kristales river , which means ” Crystal River ” is located in Columbia. With beautiful colors, staining her canvases reminiscent of the Impressionists . The locals still call it ” River of five colors” . Cano Kristales rises in the south to the mountain chain Macarena and flows east to its confluence Guayabero river . Crystal River is a series of rapids , waterfalls, pools and canyons. Its water is so pure , that even at a great depth can be seen in her back , however, no fish in the river due to its unique characteristics.

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Jogging

For many people getting up early in the morning is a challenge, but for sports at dawn and word is out.

However, if you decided that you want to start moving more and get in shape and purpose considering his morning jog, then by burnblog.net have some tips for you.

morning_jogging

Do not throw the first time a major marathons and fast speed. Start slowly and with shorter distances and over time increase the pace and mileage. No point running five minutes as sprinting, then barely moving.

By the time you get used to it, you can get some weights to hold in your hands while running. This will help to shape the arms, and to increase the load.

Jogging at Sunrise

 

 

8 Surprising Health Facts About Spinach

Full of nutrients and delicious taste, spinach is a winter superfood. But what’s the best way to eat it? Read the following surprising facts about this leafy green:

It’s wiser to choose tender baby spinach leaves. The larger the leaves, the more mature they are and more likely to be tough or stringy. Also, spinach leaves that are placed under direct light in the stores have been found to contain more nutrients than those stored in darkness.
Cooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use.
As an exception to the advice above, research studies show that taking spinach in juice form is actually the healthiest way to consume it. Blend spinach with other vegetables or fruits to create a delicious glass of juice, or try a green smoothie.
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Mandarin oranges and cantaloupes spring to mind here. Another way to reduce the power of oxalic acid is to boil the spinach leaves for at least two minutes.
Freezing spinach diminishes its health benefits. The way to get the best from the leaf is to buy it fresh and eat it the same day.
Do place spinach on your ‘organic shopping’ list, because the leaf tends to be sprayed heavily with pesticides that don’t come off with normal washing.
Everyone talks about the benefits of spinach in nourishing the eyes and building bones. What few know is that it also very good for digestion. Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers.  It also flushes out toxins from the colon.
Another lesser known benefit of spinach is its role in skin care. The bounty of vitamins and minerals in spinach can bring you quick relief from dry, itchy skin and lavish you with a radiant complexion. Regular consumption of fresh, organic spinach juice has been shown to improve skin health dramatically.

Yoga – sports or something more?

The idea of yoga is to care not only for the body but for the mind

Most people associate yoga with a prolonged standing handstand or intertwined on all limbs. Few know , however, that exercises are only one of the eight steps of birth yoga or so-called ” classical yoga ” .

Sport? not exactly

Until it reaches the purification of the body through various postures ( asanas ) , initiated in the mystery of yoga , there are many way to go , or at least at least two more steps to climb. So before you start with the essential practice , he should be familiar with the theory or generally speaking – to free your mind of what prevents him from thoughts fully. A ” ease and relaxation ” of consciousness , we must admit , are difficult to achieve in the world in which we are forced to live .

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Seen from ” all angles ” yoga is more complex and ancient science that takes a lifetime to be studied in depth than ” exotic ” sport or fashion . Everyone has the right to ” take ” it what it needs and what it needs.

back forward

In most sports clubs in the country will offer you to familiarize yourself with precisely the practical part of yoga , showing you and teaching you called . ” Hatha Yoga ” or basic asanas studies.

It is useful to know that each pose has been conceived so that by compression or tension to stimulate and activate different nerve centers in the body. Thus osovbozhdavat accumulated energies and improving blood circulation.

All , of course, looking for our result promises – to fight stress , so getting out of the sports club , you feel energized , happy and at peace with themselves and with the outside world .

Bikram-hot-yoga

The latter sounds great , but do not necessarily happen. Asanas have no positive effect on overall health , until you learn to do them correctly, with the corresponding cycle of breathing and exhalation.

Moreover, if during training do you think about all the problems that you are gathered lately, you better choose something else to do .

The idea of yoga exercises and the very doctrine may be able to find and hold inner comfort. And most importantly, he continues to exist even after 15 minutes in the posture “Lotus” .

Which is the best breakfast?

New study sheds light on the meaning of “the most important meal of the day”

Some say that breakfast is the most important meal of the day , so it should be varied and plentiful . According to others, however, it is best if breakfast is limited to the minimum , if not completely omitted.

Where is the truth?

A new study published in the journal Nutrition Journal, sheds light on the issue. Researchers from the Centre for nutritional medicine Else – Kryuner – Fryusenius in Munich conducted a study on 300 volunteers who had to watch what they eat for a period and how much food you consume each day.

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Participants were asked to breakfast sometimes stable, sometimes eat a little something , in some days to completely skip breakfast .

The survey results show that most of the people take the same amount of food for lunch and dinner , regardless of how rich was their breakfast . This means that a large snack , which is an average of the average of 400 kcal energy in light of the morning meal , increasing the amount of the daily energy intake per day with the same number of calories.

south-german-breakfast

The only slight difference between the smallest and largest breakfast lies in the fact that after a heavy meal in the morning people tend to miss Snacks between breakfast and lunch . This is not enough to compensate for the extra calories already made .

So the German specialists suggest that the findings of previous studies that suggest that hearty breakfast reduces daily calories are wrong , as they have been taken into account only the ratio of calories taken in the morning to the total number of calories per day.

Scientists concluded that this ratio varies most in people who eat less during the day. Otherwise they would be proportional breakfast without necessarily larger.

So everyone who wants to lose weight through a hearty breakfast in the morning , you should reduce the amount of calories taken in the rest of the day , the study authors concluded .

5 Ways to Easily Add Greens Into Your Diet

I must confess that as much as I love eating greens, I find crunching through a salad to get them in my diet both tedious and boring. In the face of such finickiness, I’ve had to resort to some very creative methods for getting wholesome, nourishing greens into my menu plan.

First I came up with a list of the greens I really love–kale, Swiss chard, spinach, chicory, etc. I make sure to have some on hand every week. If I don’t have them in front of me, I just don’t think to use them.

Next I figured out the best and easiest ways to prep them for cooking. I rarely use a knife now, just dig in with my hands tearing out woody stems and ripping the leaves into whatever size I need. It’s quick, easy, and clean-up is a breeze.

Finally I experimented with all sorts of ideas and recipes until I nailed the methods that work well for me. Here are five of my tried and true ideas.

1. Puree

This is my favorite method for easily adding greens to dishes. Simply lightly steam whichever green you’re using, then puree it with a bit of stock or water until it is smooth. At this point you can add it immediately to a recipe (whip it into scrambled eggs, use it as the liquid in bread dough, or drizzle it over a pasta dish) or freeze it in ice cube trays for handy use down the road. The next time you’re making stew or soup or chili, just grab a few green cubes and toss them in a few minutes before serving.

2. Juice

It is so easy to add the goodness of greens to your daily glass of fresh juice. Just toss a few fresh leaves of silverbeet or arugula into your juicer and take pride in knowing that sheen of green in your carrot juice is flooding your system with nutrients.

3. Blend

Use the same method for smoothies. I freeze trays of chopped fresh fruit that I later use as the base for my smoothies. Next time add one or two of your green cubes in with it.

4. Steam

Steaming is a great way to get greens from counter to table in very little time. Don’t overcook them or most of the goodness disappears into the water below. When they’re done, dress them simply with a bit of garlicky olive oil and sea salt or spoil yourself with some good butter and a sprinkling of Parmesan cheese.

5. Saute

If the greens are tough (like mature kale) you’ll need to steam them a bit before sauteing, otherwise, just toss them in a hot pan with a drizzle of olive oil adding whatever ingredients you like. With kale I like to add sun-dried tomatoes and crispy slices of garlic, but with spinach I like to take a sweeter tack with a handful of raisins and some toasted pine nuts.

Amsterdam

Amsterdam is one of the greatest small cities in the world. From its canals to world-famous museums and historical sights, Amsterdam is one of the most romantic and beautiful cities in Europe.

Amsterdam is also a city of tolerance and diversity. It has all the advantages of a big city: culture, nightlife, international restaurants, good transport – but is quiet, and largely thanks to its extensive canals, has a little road traffic. In Amsterdam your destination is never far away, but get a bike for an authentic local experience.

Amsterdam tourist attractions:

Museums are the main tourist attraction in Amsterdam. Everyone knows the Rijksmuseum, Van Gogh Museum and Stedelijk Museum, but there is much more. Amsterdam has over fifty museums which attract millions of visitors each year.

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Athens Greece – facts

Athens is one of the cities with the longest history in the world. Many important people wandered its streets through out time. It is really worth a visit, and to make it more fun here are some interesting facts about it.

1. One of the oldest cities in the World: its origins date back to 3000 BC. Athens prides itself for being considered as the “Cradle of Civilization” since it was the birthplace of democracy, western philosophy, Olympic games, political science, Western literature, major mathematical principles and theater. It is also believed that the city has been around for so long, it has tried nearly every form of government known to this day.

2. Home of the Gods: ancient Greeks believed the world was ruled by many different gods, each one of them having their own story and special powers. Mount Olympus was their home from where they ruled mankind. There is a story that says Athena and Poseidon competed to who will become guardian of Athens. Poseidon gave the city the gift of water but Athena’s olive tree won the favor of the other gods, making olive trees to be considered sacred in Greece.

3. First Olympic Games: The first Olympic games were held in Athens in 776 BC. People would come from all over Greece to watch the games where the winners were given olive wreaths. Greeks were so serious about this games that athletes who backed out were fined with cowardice. The first games as we know them were held here in 1896, the city then hosted them again in 2004.

4. Origins of the Theater: Greek tragedies were played in honor of Dionysus, the god of wine. Comedies in the other hand were about low-class characters. Only boys were allowed to act on the plays, they had to wear large mask so the audience could tell the part they were playing.

5. Acropolis: its name comes from the word “Acro” meaning “high” and “polis” meaning “city”. It refers to the sacred hill where ancient Greeks built many temples honoring their gods. The most important is the Parthenon in honor of goddess Athena, from where Athens gets its name. The Acropolis has survived all kind of natural disasters, wars and invasions for over 20 centuries. Lord Elgin, a former Ambassador to Constantinople, took almost the entire collection of statues, vases and monuments left from the temples and sold them to the British Museum. There is a long-standing dispute between Greece and Britain about this now infamous “Elgin Marbles”.

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5 tricks for good mood

The mood is like a mirror of our body. If we are full of energy , positive emotions are stronger , and the worst mood equals fatigue plus stress. However, it can also be defeated if you follow the advice of the best experts , beginning with a smile …

Robert Peyer , associate professor of psychology at California State University , it is difficult to improve mood . Because volatility ( fluctuation ) in our self-esteem and mood are closely related to internal biological factors. They follow the rhythmic fluctuations in body temperature and sleep – wake cycle .

According Teyer mood can be summed up in four energy levels :
1. Intense fatigue. This is the worst mood equal fatigue plus stress.
2 . Relaxed fatigue, ie fatigue without stress , such as at bedtime .
3 . Tense energy when we become a working machine with increased stress, but inefficient .
4 . Relaxed energy when it is not connected with tension and optimal productive, and our attention is focused .

Almost all people when they feel tense tiredness, wrong and wrong even reach for food , especially french fries, sweets and chocolate. Much more efficient and useful to resort to the exercise. They can change the mood and even preventively to avoid it.

1. Move!
Sufficient even just 10 minutes walk with quick steps amid greenery. This helps a lot more than a piece of chocolate . Through movement increases the internal energy and lasts 1-2 hours , until the consumption of chocolate results in a higher voltage in one hour.

2 . Follow nature
Our agenda should be in sync with the biological clock . Morning immediately after waking up , our energy is low, even when sleep was restorative . After that, it has a peak between 11 and 13 hours. Then again fall between 15 and 17 hours, and the new rise between 18 and 19 hours. It should at the lowest point , of about 22 hours . When the internal energy decreases may occur anxiety and tension . Then our problems are less visible , and the world – gray. It is better to know your own pace to transfer the most difficult tasks of increased energy , while its reduction to move .

3 . Look out
Introspection is an important factor. Themselves to establish the role of food, drinks, coffee, cola : morning , noon and night. Each has its own answer, and they are important to control mood .

4 . Listen to music !
Let’s not forget that music is one of the highest spiritual manifestations. After the movement , it is the most efficient. Unfortunately , however, underestimate or neglect . The music has the ability to increase energy and stamina mood . Its nature is not so important : can be opera , jazz, rock or cheerful aria . The important thing is we like . Music increases the production of norepinephrine in the brain and is therefore ” balm ” for the soul and mind, Wolfgang Mozart was one of the detente composers. Not surprisingly, it was called ” smiley ” . When we listen to joyful music as if looking through rose-colored glasses , and when she is sad , the world is dark and gray.

5 . Sleep
Nap can be very useful and effective. But few use it properly. It should not last more than 10 to 30 minutes. Otherwise worsen and may even interfere with night sleep.

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Prague Czech Republic – interesting facts

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The Czech Republic lies at the heart of Central Europe and at its center is the beautiful and historic city of Prague. With a population of some 1.3 million residents, the city lies on either side of the Vltava River in the middle of Bohemia that is one of the three historic Czech territories; the others being Moravia and Silesia. The city has seven “chapter divisions” or districts.

1. Interesting fact: Skoda, a local car manufacturer, is one of only four automobile trademarks that can claim a more than 100-year-old history. The company was founded by Mr. Emil Skoda. Skoda means “pity” in Czech.

2. Weird fact: The Old Kladbury Horse is considered a Living Work of Art and listed on UNESCO’s World Heritage List. It’s the only horse bred for ceremonial purposes at royal courts.

3. Random fact: Czech pucks do not leave black smudges. The exact formula of the Gufex pucks, manufactured in a Moravian village, is a secret.

4. Useless fact: The Czech Republic has the largest network of signposted footpaths in the world. As of 2002, more than 38,000 kilometers of paths have been signposted.

5. Fun fact: The first sugar cubes were made in the Czech town of Dacice in 1841.

6. Educational fact: The word “robot” is Czech. It first appeared in a drama written by Czech playwright and journalist Karel Capek called R. U. R. (Rossum’s Universal Robots). It was actually his artist brother Josef though who came up with the word.

7. Historical fact: Prague Castle, begun in the 9th century, is listed in the Guinness Book of World Records as the largest castle in the world.

8. Medical fact: Czech doctor Jan Jansky was the first to divide blood into four types in 1907.

9. Outer Space fact: Neil Armstrong played Czech composer Antonin Dvorak’s New World Symphony on the moon.

10. Religious fact: The Infant Jesus of Prague is one of the oldest and most revered images of Jesus. Credited with miracles and healing, people from all over the world have sent it dresses, which are on display at Church of Our Lady Victorious.

11. Natural fact: Pravcicka Brana is the highest natural arch in Europe. Located in northern Bohemia along the German border, it is 21 meters high with a span of 26.5 meters.

12. Sobering fact: In 1951, Dr. Jaroslav Skala created the first “sobering-up station” for those who’d enjoyed the pub a bit too much. It was to act as an introduction to his treatment facility for alcoholics. His treatment was based on routine, community order, work, sports and singing anti-alcohol songs.

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10 Good for You Foods that Cost Less than a Buck

A widely held belief exists that eating healthy is expensive. However, a study conducted by the United States Department of Agriculture (USDA) found that, healthful eating can actually be relatively inexpensive depending on food choices. We’ve put together ten good-for-you foods that cost under a buck.

1. Fresh Fruits and Vegetables

Fruits and vegetables pack a powerful nutrition punch. They contain a variety of vitamins, minerals, and antioxidants that provide benefits for the entire body.

According to the USDA, the average cost of fruits and vegetables is approximately 40 to 50 cents per cup. The least expensive fresh vegetables are potatoes, lettuce, eggplant, greens, summer squash, tomatillos, and carrots. The most economical fruits are watermelon, bananas, apples, pears, pineapple, and peaches. Shopping for produce that is in season will further reduce costs and provide the most nutrition and best flavor.

2. Frozen and Canned Fruits and Vegetables

While given a reputation of having a lesser nutrient value, canned fruits and vegetables can be just as healthy and economical (if not more so) as their fresh counterparts.

3. Oats

Oats are superstars in the nutrition realm. These whole grains are low in calories, high in fiber and protein, and are a rich source of many vitamins, minerals, and beneficial plant chemicals. Oats offer protection against disease and reduce health issues that may already exist like high cholesterol or blood sugar. Oats are readily available, easy to incorporate into your diet, and inexpensive, costing only about 15 cents per serving.

4. Beans

Beans are a low-fat and versatile protein that help lower cholesterol, reduce heart disease and cancer risk, stabilize blood sugar, relieve constipation, assist with weight management and lower blood pressure. Delicious and economical, dried beans cost just around seven cents per serving while canned beans cost about 16 cents.

5. Tea

Tea, made from the bag, costs about 12 cents per serving and is worth every penny. This no-calorie beverage helps lower blood pressure, prevent cancer, and reduce the risk for stroke. Tea is also an antiviral, anti-cavity, and anti-allergy powerhouse.

6. Nuts

Nuts reduce the risks for coronary heart disease, diabetes, cancer, and many other causes of mortality. All nuts contain some sort of health-promoting property. Eat a variety of them to enjoy all of the nutrition they have to offer. Here are just a few things you’ll find inside them: plant-derived omega-3s fatty acids, fiber, protein, vitamin D, calcium, copper, iron, magnesium, niacin, folate, zinc, and antioxidants. Depending on the nut you choose, you can spend anywhere from a few pennies to 30 cents per serving.

7. Yogurt

Yogurt contains live active cultures, protein, calcium, and B vitamins. This super food has anticancer properties, lowers cholesterol, and wards off unfriendly bacteria while promoting and preserving intestinal health.

Yogurt varies in flavors, types, and prices but on average, yogurt costs around 80 cents per serving. For a more economical yogurt, make it at home.

8. Brown Rice

Brown rice, which contains a number of nutrients and antioxidants, is a whole grain that has been shown to reduce diabetes risks, assist with weight control, help lower and control blood sugar, and possibly inhibit breast and colon cancers. Brown rice costs about 20 cents per serving.

9. Canned Tuna in Water

Canned tuna is perhaps one of the cheapest animal proteins. At just around 75 cents per serving, this low calorie fish delivers omega-3 fatty acids that may decrease triglycerides, lower blood pressure, improve arthritis symptoms, and reduce the risk of heart disease.

10. Tomato Sauces and Salsas

Fresh tomatoes are nutritious, but the processed tomato products are where the real nutritional power is. That’s because processing breaks down the plant cell walls to allow the body to absorb the antioxidant, Lycopene. Lycopene has been linked to reducing cancer, cardiovascular disease and macular degeneration. Tomato products vary in price but can be as economical as five cents per serving.