Tuesday, April 3, 2012

Super Super Foods

I am a big believer in Whole Foods (The items, not meaning the store) and along with that comes the intake of certian foods that are doted as "Super Foods" or foods that you should try to incorporate into your diet on a routine basis.    Once you get into it, you won't really have to try because you will crave these healthy items.  Yesterday I was craving a Sweet Potatoe (Or some say yam) because I saw Bethenny Frankel eating one and I remembered that I hadn't had one in a while.

WildSalmon                                                                                                                                        The fish's Omega-3 fatty acids could help you fight flab more effectively s well as lower heart disease risk, help arthritis and may possibly help with memory loss and Alzheimer’s.  They help you fight flab by altering the expression of certain genes, shifting your body to burn fat rather than store it.  There is some evidence to show that it reduces depression as well."
Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.
The amazing proof: In a study analyzing the diets of 35,000 women, published in Public Health Nutrition, those subjects who ate oily fish such as salmon two to four times per week had the lowest basal metabolic indexes, a common measure of body fat
People who ate and apple 15 minutes before lunching on cheese tortellini consumed 187 fewer calories in total then those whom did not snack on anything before hand.   A study from Penn State University in University Park determines.  How about them apples?

A complete protein, it has all the essential amino acids needed to build metabolism revving muscles.
The proof: Reduced calorie dieters eating about 115 g of protein daily lost 22 percent more fat after 4 months than those who ate 70g per day.

These are legumes and are rich in resistant starch a carb that may encourage fat burning and shrink fat cells.
The proof: when participants enjoyed a meal with 5g RS (2/4 cup cooked lentils) they burned 23% more fat over 24 hours that when they had a meal without the starch, according to researchers at the University of Colorado.
Kiwifruit                                                                                                                                      Slimming superpowers: A large kiwi has 84 milligrams of vitamin C—more than a day's quota. C helps form carnitine, a compound that transports fat into cell mitochondria, where it's burned for energy during exercise.
The proof: People with low blood levels of C burned 10 percent less fat per pound of body weight while walking than did those with normal levels of C, a study at Arizona State University in Mesa shows. But when subjects got a dose of C, their fat burning increased fourfold.

Eggs                                                                                                                                           Slimming superpowers: The breakfast staple is loaded with choline, a compound known to help block fat absorption.
The proof: After eight weeks, dieters who ate two eggs, toast and jelly for breakfast five days a week lost 65 percent more weight than those who had a same-calorie bagel breakfast without eggs, according to a study in the International Journal of Obesity.

Yogurt                                                                                                                                        Slimming superpowers: Lowfat and nonfat Greek and regular yogurts contain 20 percent or more of your daily calcium needs. The mineral slows production of cortisol, a hormone that encourages belly-flab buildup.
The proof: People on a low-cal diet that included yogurt lost 81 percent more belly fat than those on a similar but no-yogurt plan, a study from the University of Tennessee at Knoxville concludes. This dairy is a must-do.

Edamame/Soy                                                                                                                            Slimming superpowers: The green soybeans supply 17 g of protein per cup, and your body torches more calories digesting protein than it does processing carbs and fat.
The amazing proof: Researchers from the Federal University of Vicosa found that people burned about 70 more calories per day when their A.M. meal contained soy protein versus other types of protein. Cool beans!

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Sweet Potatoes                                                                                                                           Slimming superpowers: These spuds have RS, the same carbs found in lentils that may turn up the body's fat-scorching furnace. RS may also increase production of peptide hormone compounds that signal the brain to stop eating.
The amazing proof: After a breakfast and a lunch containing RS, subjects ate about 10 percent fewer calories over the next 24 hours compared with when they had similar meals with a placebo, research from the University of Surrey indicates.

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Other Super Foods that I see come up time and time again: (In no particular order)
Tea (green or black)

Additional thoughts:
Fiber -- Superfood Aids Weight Loss and Checks Cholesterol
A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad. Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium.  Ann Kulze, MD, of Charleston, S.C.

And Finally, the Yummiest Superfood Yet ... Dark Chocolate
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Most recommend that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that's our kind of health food!  Ann Kulze, MD, of Charleston, S.C.

Have a great week, have some superfoods and Eat Well and Play Well~

Research from Self Magazine and WebMd

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