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www.ironmanmagazine.comSpinach is high in magnesium. A deficiency in that mineral is linked to headaches and migraines, so eating more spinach or using a magnesium supplement may help alleviate pain. If you eat spinach, go for it raw in salads, as the nutrient can be lost in cooking, according to the October ’12 Prevention.

Zinc is an important mineral in the winter. According to the July/August ’11 Well Being Journal, “Zinc is believed to prevent cold viruses from reproducing and to coat the viruses, stopping them from penetrating the nasal lining. It may also strengthen the immune system.”

Quinoa, pronounced kinwa, is an ancient grain cultivated by the Incas that is becoming a dietary staple for athletes. Why? It has a fluffy texture and contains all nine of the essential amino acids—yes, it’s a complete protein, and it’s gluten-free. So it’s a slow-releasing carb source that is a good substitute for rice—and it feeds your muscles both glycogen and amino acids.

Walnuts can help you de-stress. They’re one of the best sources of serotonin, a brain chemical that helps foster calmness and happiness, according to the September ’12 Health.

—Becky Holman
www.X-tremeLean.com


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