Results 1 to 5 of 5

Thread: ~~Superfoods List~~

  1. #1
    Join Date
    Mar 2001
    Posts
    3,162

    ~~Superfoods List~~



    While my book, Superfoods Rx, has not arrived yet, I thought I'd post this list here for everyone. Since we are all attempting to make better choices, here are some great choices that really pack a lot of nutrients into each calorie.

    TURKEY

    Turkey has 30% fewer calories and 50% less fat than beef. Similar benefits are seen with skinless chicken breast

    TOMATOES

    Tomatoes are rich in Vitamin C and helps to naturally produce carnitine, an amino acid that helps you burn fat.You can also consider watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya and strawberry guava, which helps to lower insulin.

    BLUEBERRIES

    These little packages are phytonutrient powerhouses. Consider raspberries, cherries, purple grapes (I freeze them and pop one in my mouth for a mini grapecicle)

    SPINACH

    Another fiber superfood that also contains iron for those with low ferritin levels. Options include kale, collards, Swiss chard, turnip greens, bok choy and romaine lettuce.

    SOY

    Isoflavones in soy can help prevent fat storage, but not if you have a thyroid condition.For more information, read my Soy Report Consider Tofu, soy nuts, tempeh, miso and edamame.

    ORANGES

    The pectin in fresh oranges (not the juice) is a super fiber found in the white part of citrus fruits and can make you feel full with fewer calories. Consider white or pink grapefruit, kumquats, tangerines

    BEANS

    The combination of fiber and protein in this food source increases feelings of fullness and helps to stabilize your blood sugar. Consider Pinto, Navy, Lima, chickpeas (which lower insulin levels)

    BROCCOLI

    It's packed with fiber (5gm per 45 calorie serving) and spilling over with carotenoids, antioxidants that can help with weight loss. Consider Brussel sprouts, cabbage, kale, cauliflower, turnips, collards, bok choy and mustard greens. If you have a thyroid condition, DO NOT EAT THESE FOODS RAW as they can stimulate a goiter.

    SALMON

    Omega fatty acids abound in this fish which can stabilize your blood sugar levels and turn off the hunger pangs. Consider Alaskan halibut, sardines, trout.

    PUMPKIN

    Squashes are rich in carotenoids, not to mention fiber. It's yummy mixed with ricotta cheese for a low carb snack. Just remember...don't use the Pumpkin Pie cans, just plain steamed pumpkin. Consider butternut squash, orange bell peppers and raw carrots

    OATMEAL

    Steel cut oats are chocked full of fiber and can lower your calorie needs for your next meal by 30%. Consider wheat germ, ground flaxseed, brown rice, barley, buckwheat, rye, millet, wild rice, quinoa, amaranth and whole wheat couscous

    WALNUTS

    Nuts are a great source of hunger-killing elements, such as omega 3 fatty acids with only 1.2 net carbs per 2 Tbs. You can get the same benefit from a handful of almonds, pistachios, sesame seeds, peanuts, macadamia nuts, pecans, hazelnuts and cashews.

    TEA

    This drink has no carbs but loads of flavanoids, which can increase your metabolism. Either green or black teas do the trick, but avoid herbal teas.

    YOGURT

    Dairy is the new "diet food" which can increase your fat burning metabolism by providing CLA, a compound that can increase fat breakdown in the body. Consider Kefir for even more benefits.

  2. #2
    Join Date
    Apr 2001
    Location
    Just nrth of the Mason-Dixon Line!
    Posts
    5,325
    Nice list! Here's another:

    According to a USDA study, these foods have the highest amounts of antioxidants. Antioxidants are disease-fighting compounds believed to help prevent things like cancer, Alzheimer's and heart disease.

    BEST SOURCES OF FOOD ANTIOXIDANTS: TOP 20 FRUITS, VEGETABLES AND NUTS (AS MEASURED BY TOTAL ANTIOXIDANT CAPACITY PER SERVING SIZE)

    Small Red Bean (dried)
    Wild blueberry
    Red kidney bean (dried)
    Pinto bean
    Blueberry (cultivated)
    Cranberry
    Artichoke (cooked)
    Blackberry
    Prune
    Raspberry
    Strawberry
    Red Delicious apple
    Granny Smith apple
    Pecan
    Sweet cherry
    Black plum
    Russet potato (cooked)
    Black bean (dried)
    Plum
    Gala apple

  3. #3
    Join Date
    Dec 2003
    Location
    Choose Kindness.
    Posts
    31,218

    Re: ~~Superfoods List~~

    Originally posted by levicreek
    TOMATOES

    Tomatoes are rich in Vitamin C and helps to naturally produce carnitine, an amino acid that helps you burn fat.You can also consider watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya and strawberry guava, which helps to lower insulin.
    And don't forget they also have Lycopene!

    Lycopene = a powerful antioxidant abundant in red tomatoes and processed tomato products, may help prevent prostate cancer and some other forms of cancer, heart disease, and other serious diseases.

  4. #4
    Join Date
    Dec 2003
    Location
    Choose Kindness.
    Posts
    31,218
    Also, Pomegranates contain TONS polyphenol antioxidant, which guard your body against free radicals, the harmful molecules that can cause heart disease, premature aging, Alzheimerís disease, even cancer.


  5. #5
    Join Date
    Feb 2004
    Posts
    1,664
    Tabasco- salsa, red pepper flakes raise body temp and boosts metabolism. Eat hot sauce or hot peppers at every meal 2-3 days a week.

    Eating 3 apples a day you can lose three pounds in three months. Those who also included exercise lost 17 pounds in 3 months.

    Protein has a well documented metabolism-stimulating effect and has recently been found to raise levels of an amino acid that forces a dieter's body to metabolize fat. Almonds are a good calorie-burning protein and a good fat.

    Drink a cold glass of water. The amount of calories your body burns increases up to 30% after drinking a 16 oz cold glass of water.

    Raspberries 8 oz a day pare pounds three times faster than*hot peppers,*

    Grapefruit- drink a small glass at each meal to lose 3.3 lbs in 12 weeks.

    Chromium picolinate 200 mcg-400 mcg can reduce body weight by 1 1/2 lbs a month.*

    Eating 2 cups a day of indole saturated green foods can break down toxins that lead to uterine cancer and help shed 24 lbs a year- Spinach, broccoli,
    green peppers, kale.

    Enova- 2 Tbsp daily of this combination of soy bean and canola oil can help you shed 50% more weight and burn 30% more fat. Light and tasteless, it can be used on stir-fry, salad dressing and cakes. www.enovaoil.com

    To burn fat the easy way- Medium Chain Triglyceride (MCT) oil (Health food store) made from coconuts that increases calorie and fat burning. Some lost up to 36 lbs in a year without cutting calories.

    Eat protein (3-6 oz. egg whites, chicken or fish) at every meal as it requires more energy to digest so you can burn more than 10% of your intake by adding more lean beef, chicken or fish to your diet.


    Eating a serving of broth based soup (nothing creamy) twice a day can double your weight loss success, a new Penn State Univ shows.

    Sniff popcorn while walking helps subjects burn*22% more calories. The scent triggers the release of endorphins, feel good chemicals that also speed metabolism. Smelling or eating popcorn is proven to deliver such a powerful pre-workout energy surge that it can help you burn up to 28% more during your workout.

    2 oz. of almonds a day, washed down with water suppress the appetite. (Choose raw and unsalted almonds but you can "roast" them in the microwave for a couple to three minutes. Turn them so they don't burn.

    In summer turn up the air conditioner thermostat. Keeping it too cool tricks your body into thinking you need more insulation and makes you eat more so you can put on extra weight to stay warm. If you always use the AC and are not used to the heat--Study released in June 2006 says Air conditioning is making us FAT! It is a contributory cause of obesity, according to the International Journal of Obesity. AC encourages overeating the research found. It provides a fake winter and in winter, when it is cold we eat more calories to keep insulated our bodies from the cold.

    But be sure that you do eat breakfast in the morning to rev your metabolism to burn calories. Oatmeal burns fat while building muscle and keeps you from getting hungry. Eat your oatmeal with cinnamon (to regulate your blood sugar as hard-to-lose weight is linked to high blood sugar) and fat free milk (organic milk*is best*to avoid the iodine fed to cattle to prevent infections.) More than 75% of successful dieters eat breakfast. If you don't like oatmeal try a banana. 1/4 c. berries and 1 c. OJ in blends. Check the orange juice can or jug to see if it contains both citrate and malate or the calcium in it cannot be easily absorbed.

    Apple cider vinegar and honey for obesity and weight loss: vinegar helps prevent fat from accumulating in the body. Vinegar and oil dressing makes you feel fuller and and to avoid hunger-induced sugar spikes. To help lose 2 lbs in a month- 2 T. of vinegar a day in pickles, cabbage, beans, tomatoes, vinaigrette drizzled on top of grilled vegetables or salads or in the case of balsamic vinegar as a topping for ripe strawberries.

    To lose weight while still having lots of energy-Take multi-vitamins. Vitamins B6, Vitamin B12, chromium. Missing essential nutrients trigger some food cravings. Chromium may help normalize blood sugar levels. *Iodine, selenium, Vitamin A, zinc and omega 3 are musts. (See why you should take your multi-vitamin?)

    Omega 3 (natural fat) fuels the body's metabolism. If you aren't getting enough vitamin D your thyroid can't properly regulate metabolism. Without them, your body stops burning calories, turning it into a fat-producing machine**and**it also results in short term memory loss and reduced mental abilities). You may substitute 1-3 grams flaxseed oil capsule daily. Walnuts are one of the best omega 3 foods.*1000 mg (2 servings a week- make sure that at least one type is one of the oilier types such as salmon, mackerel, sardines and herring. (Seafood, seaweed and dandelion greens) Tuna sandwich -the fish is loaded with Omega 3 fatty acids--just 6 grams of fish oil a day boosts metabolism.

    Foods that make you fat-Reduced fat peanut butter (they take out the fat and put in the sugar), instant oatmeal--sugar is added, coffee creamer has 80 calories for every two tablespoon dose, instant potatoes which manufacturers often blend with fat to improve the texture when they are reconstituted. so they can have as much as 200 calories when they are reconstituted, diet soda-one diet drink boosts your risk of becoming overweight by 65%. Since diet soda tastes sweet, your body expects it to have calories--and when the soda doesn't, your body craves something that does.****

    Watch a comedy show after eating to lower your blood sugar levels by as much as 40%. Giggling can help you lose weight. Laughing for 15 minutes a day burns 40 calories (4 lbs a year). It is your chest and stomach moving that burns calories so the heartier your laugh the better.

    Relax to unlock fat stores that stress causes.






    USA Weekend Feb 4-6-2011:
    Among the ways you can help convert food into fuel and efficiently burn that fuel:

    Drink your water ice-cold. In addition to staying hydrated (which by itself burns more calories than being dehydrated does), take your H{-2}O ice-cold to boost metabolism. The thinking is that the increase comes from body heat being used to heat the water to body temperature.

    Go for chili peppers. The compound that gives red or green chili peppers their heat also revs up the body's production of heat, which includes your metabolism.

    Opt for caffeinated. Caffeine can increase your metabolism by 5% to 8%.

    Fiber is fabulous. "Numerous studies suggest that people who eat the most fiber gain the least weight,"the editors write.

    Choose cheese. The calcium in dairy foods, such as milk, cheese and yogurt, boosts metabolism.
    Last edited by girltalk; 02-13-2011 at 12:40 PM.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •