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Recipes for Success: 5 Meals to Help You Reach Your Fitness Goals

  • Peter Ardito

    Sweet Potato and Pork Chili

    Goal: I want to lose weight.

    Why This Recipe Works

     

    • A diet that includes plenty of lean protein has been linked in studies to successful long-term weight loss.
    • Foods high in water volume, such as chili and soup, have fewer calories but still satisfy and fill you up.
    • Beans are loaded with fiber, which helps to keep you feeling full longer.

     

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  • Peter Ardito

    Grilled Sirloin with Artichoke Pesto and Farro Salad

    Goal: I want more energy.

    Why This Recipe Works

     

    • Red meat contains alpha-lipoic acid, an antioxidant that helps convert sugar into energy that fuels your muscles.
    • Farro is packed with protein, which helps rev you up.
    • Iron-rich foods like kale and beef give you a power boost.

     

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  • Peter Ardito

    Quinoa Salad with Chicken

    Goal: I want to get the most out of my workout.

    Why This Recipe Works

     

    • Flavonoids and other compounds in cherries can reduce inflammation and soothe aching muscles post-exercise.
    • Vinegar may help stabilize your blood sugar, contributing to a steady source of energy.
    • Apples contain catechins, antioxidants that help improve lung function, giving you more stamina for your cardio routine.

     

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  • Peter Ardito

    Veggie Pizza with Arugula Pesto

    Goal: I want to live longer.

    Why This Recipe Works

     

    • Tomatoes are loaded with lycopene, which can lower your risk for breast cancer and cardiovascular disease.
    • Research suggests that the potassium, calcium, and fiber in arugula and chard help prevent high blood pressure.
    • Eating at least one serving of whole grains a day can reduce your mortality risk by 8 percent, studies found.

     

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  • Peter Ardito

    Orange-Dijon Salmon with Almond-and-Herb Couscous

    Goal: I want to be less stressed.

    Why This Recipe Works

     

    • Vitamin C, which is in lemons and oranges, may improve mood and reduce stress.
    • Salmon is loaded with omega-3 fatty acids, which have been shown to ease anxiety and depression.
    • The vitamin E in almonds can help lower blood pressure.

     

    Originally published in FITNESS magazine, January 2012.

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