Hello Friends!
Yesterday I featured Chips oh Boy cookies from my new Abs Diet Cookbook. This cookbook has abdominal safe recipes, and it also explains exactly why the Abs diet Power 12 food groups are so effective for weight loss. They seem to live by this “power of 12″ it only makes sense to share these 12 power foods with all of you, so you can also get in on the latest nutritional science.
“If you build your meals using these 12 power-foods you won’t get involved in a risky guessing game. You’ll know exactly what to eat for every breakfast, lunch, dinner and snack. You’ll automatically eat healthier.”
Superfood #1
Almonds and other Nuts and Seeds
- Fights cancer
- Builds muscle
- Helps prevent weight gain
- Battles heart disease
- Lowers blood pressure
Power Nutrients: Protein, monounsaturated fats, vitamin E, fiber, magnesium, phosphorus
Fights Against: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
Try these too: Walnuts, pistachios, peanuts, Brazil nuts flax seed, pumpkin seeds, sunflower seeds, and avocados
All nuts are high in protein and monounsaturated fat, but almonds are the king of nuts.
A 2009 study in the American Journal of Clinical Nutrition showed that eating almonds suppresses hunger, and the more you chew them the greater your feelings of fullness will be
Walnuts, pistachios, Brazil nuts, and pecans also deliver amazing health benefits.
WAYS TO EAT MORE:
Add chopped almonds to plain peanut butter
Put almond slivers on cereal , yogurt, or ice cream
For a popcorn alternative try:
Tailgate Party Nut Mix
1 cup pumpkin seeds
1 teaspoon canola oil
1 cup whole almonds
1 cup pecan halves
2 tablespoon maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
1/2 teaspoon sea salt
1 cup orange-flavored dried cranberries
- Preheat oven to 350 degrees and coat a baking sheet with cooking spray
- Put pumpkin seeds in bowl and coat with oil
- Spread seeds on baking sheet and roast for about 20 minutes, stirring several times
- Place the pumpkin seeds, almonds, and pecans in a medium bowl and stir in the maple syrup to coat
- Mix cinnamon, nutmeg, allspice and salt in small bowl and add to nuts, make sure to stir well
- Spread mixture on baking sheet and roast for 15 minutes, stirring occasionally, until dry
- Check often to avoid burning
- Cool in pan for 20 minutes
- Place the mix in bowl and stir in cranberries
Per serving: 260 calories, 7g protein, 16g carbohydrates, 20g fat, 2g saturated fat, 105mg sodium, 3g fiber
I’m going on a trip to New Orleans tomorrow and I always end up trashing my diet within an hour of me landing. I will be making this tonight, it seems like the perfect healthy snack to munch on, while trying to avoid the beignets.
Super Food #2
Beans and Legumes
- Helps to prevent weight gain
- Fights cancer
- Battles Heart Disease
- Builds Muscle
- Lowers Blood Pressure
Power Nutrients: Fiber, protein, iron, foliate
Fights Against: Obesity, colon cancer, heart disease, high blood pressure
Try These Too: Lentils, peas, dean dips, edamame
Beans are good for you heart, the more you eat them the more you’ll be able to control your hunger
2 recent studies proved people who eat a serving of beans daily weight about 6.6 pounds less, have smaller waist sizes, and have lower blood pressure then people who don’t eat beans
They are all good: black, navy, lima, pinto, chickpeas (garbanzo), just stay away from refried beans
WAYS TO EAT MORE:
Toss into soups and on top of salads
Mash with fork and add to burritos
Use hummus (pureed chickpeas) as a high-fiber substitute for fatty mayonnaise on sandwiches
I hate hummus, I guess I will have to find another creative way to get beans into my daily diet
Super Food # 3
Spinach and other Green Vegetable
- Fights Cancer
- Battles Heart Disease
- Lowers Blood Pressure
- Helps Prevent Weight Gain
- Strengthens bones
Power Nutrients: Vitamins, including A, C, and K; foliate, minerals, including calcium and magnesium; fiber; beta-carotene
Fights Against: Cancer, heart disease, stroke, obesity, osteoporosis
Try These too: Romaine lettuce; kale; calciferous vegetables like broccoli and Brussels sprouts; green, yellow, red, and orange vegetables like asparagus, yellow beans and peppers
Vegetables are packed with important nutrients and they are also a critical part of your body-changing diet
WAYS TO EAT MORE:
Puree Vegetables and sneak them into marinara sauce or chili
Use Spinach as lettuce on a sandwich
Stir-Fry Greens with a little fresh olive oil and garlic
Super Food # 4
Dairy (fat-free or low-fat milk, yogurt, cheese)
- Strengthens bones
- Helps Prevent Weight Gain
- Lowers Blood Pressure
- Fights Cancer
- Improves Immune Function
Power Nutrients: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fights Against: Osteoporosis, obesity, high blood pressure, cancer
Try These too: Cottage cheese, low-fat sour cream
Not only does dairy strengthen bones, it is also a vehicle for weight loss and muscle growth.
Milk: volume, liquids can take up valuable room in your stomach and send the signal to your brain that you’re full
WAYS TO EAT MORE:
Use Yogurt for low-fat dips
Grate hard cheese on top of your morning oatmeal
Add a sprinkle of chocolate powder to milk to help curb sweet cravings while still providing nutritional power
Milk gives me gas, I do enjoy cottage cheese and yogurt, I wonder if Almond milk is just as beneficial as cows milk. I’ve been enjoying almond a lot more.
Super Food # 5
Instant Oatmeal (unsweetened, Unflavored)
- Helps Prevent Weight Gain
- Battles Heart Disease
- Fights Cancer
Power Nutrients: Complex carbohydrates and fiber
Fights Against: Heart disease, diabetes, colon cancer, obesity
Try These too: Steel-Cut oats and cereals such as Fiber One and All-Bran
You can eat it at breakfast, a couple of hours before a workout, or as a late-night snack to avoid binge eating
***Make sure to purchase the unflavored unsweetened variety’s and use other powerfoods such as milk and berries to enhance the taste. flavored oatmeal often comes loaded with sugar calories
A Penn State study shoes that oatmeal sustains your blood sugar levels loner than many other foods, which keeps your insulin levels stable and ensures you won’t be ravenous for the few hours that follow
Preliminary studies indicate that oatmeal raises the level of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat, and boosting your sex drive
WAYS TO EAT MORE:
Add Oats to Meat loaf in place of bread crumbs
Use high-fiber cereals to add bulk to yogurt
Include oatmeal in a post-workout smoothie
I eat oatmeal everyday, I recommend it to everybody that asks me what the secret is to loosing weight. Take a 7 day challenge and 1 packet of unflavored unsweetened oatmeal (use honey to take the edge off) I promise you will feel the difference.
- Helps Prevent Weight Gain
- Builds Muscle
Power Nutrients: Protein, vitamin B12, Vitamin A
Fights Against: Obesity, diabetes, hunger at 10 am
Try These too: Omega-3 eggs and Egg Beaters
For a long time eggs were considered pure evil, but not anymore. Eating an egg or two a day won’t end up causing LDL cholesterol or triglyceride levels to rise.
A recent study found that people who ate one egg a day for 12 weeks saw their good cholesterol HDL levels rise by up to 48%
Eggs also contain vitamin B12, which is necessary for fat breakdown, and taurine, which may reduce the effects of stress chemicals in the brain
WAYS TO EAT MORE:
Swirl an egg into soup to make it more filling
Add a poached egg to spinach salad and top with shaved Parmesan cheese
Crack an egg and stir it into hot couscous or rice so it cooks right into the grain and adds a creamy texture
Super Food # 7
Turkey and other Lean Meats
- Builds Muscle
- Improves Immune Function
- Helps Prevent Weight Gain
Power Nutrients: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish) vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fights Against: Obesity, various diseases
Try These too: Lean beef, lamb, fish, shellfish, Canadian bacon
It takes more energy for your body to digest the protein in meat then it does to digest carbohydrates or fat, so the more protein you eat the more calories you burn
To cut down on saturated fats even more, replace some of your meat meals with fish dishes and concentrate on cold-water fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein
WAYS TO EAT MORE:
Roll up slices of deli Turkey breast for a quick protein snack
Instead of canned tuna, have a can of sardines for lunch
Take high-quality fish oil in capsule or liquid form
My boyfriend makes sure I take fish oils everyday, I can really tell the difference when I miss a few days
Super Food # 8
Peanut Butter, Natural (No Added Sugar)
- Builds Muscle
- Helps Prevent Weight Gain
- Battle Heart Disease
Power Nutrients: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights Against: Obesity, muscle loss, wrinkles, cardiovascular disease
Try These too: Almond, cashew, and hazelnut butters
PB is high in calories, but its packed with heart-healthy monounsaturated fats that can help your muscles grow and your fat melt.
Also try Almond butter
WAYS TO EAT MORE:
Dip Pretzel logs into peanut butter
Fill celery sticks with almond butter
Mix 1 tablespoon of peanut butter into plain spaghetti drizzled with soy sauce,sesame seed oil, and Asian vinegar
- Helps Prevent Weight Gain
- Lowers Blood Pressure
- Fights Cancer
- Battles Heart Diseases
- Improves Immune Function
Power Nutrients: Monounsaturated fat, vitamin E
Fights Against: Obesity, cancer, heart disease, high blood pressure
Try These too: Canola oil, peanut oil, sesame oil
Olive oil and its friends will help you eat less by controlling your food cravings; they’ll also help you burn fat and keep your cholesterol in check.
WAYS TO EAT MORE:
Dip crusty bread into extra-virgin Olive oil as an appetizer
Drizzle olive oil and balsamic vinegar on salads instead of creamy bottled dressings
Saute with Canola oil cooking sprays to avoid soaking vegetables and meats in oil
- Fights Cancer
- Helps Prevent Weight Gain
- Lowers Blood Pressure
- Battles Heart Disease
Power Nutrients: Fiber, protein, thiamine, riboflavin, niacin, pyroxene, vitamin E, magnesium, zinc, potassium, iron, calcium
Fights Against: Obesity, cancer, high blood pressure, heart disease
Try These too: Brown rice, barley, couscous, quinoa, whole wheat pasta, whole wheat pretzels
***When it comes to breads and other things made from cereal grains: AVOID THE WHITE STUFF ie white bread, white rice, cookies, ritz crackers…
An 11-year study of 16,000 middle-age people, researchers at the University of Minnesota found that consuming three daily servings of whole grains can reduce a person’s mortality risk over the course of a decade by 23%
WAYS TO EAT MORE:
Try Quinoa, a nutty-tasting grain that, like eggs and beef, contains muscle building amino acids. Use it for pilafs, risottos, or grain salads
Use whole grain bread crumbs to reduce fat content of your meatballs
Turn salads into belly-filling meals by adding whole wheat pasta
Super Food # 11
Extra-Protein (Whey) Powder
- Builds Muscle
- Helps prevent weight gain
Power Nutrients: Protein, cysteine, glutathione
Fights Against: Obesity, muscle loss
Try These too: Ricotta cheese
Powdered whey protein is a type of animal protein that packs a muscle-building wallop.
By adding whey powder to your meal you may have created the most powerful fat-burning meal possible
Whey protein is a high quality protein that contains essential amino acids that build muscle and burn fat
WAYS TO EAT MORE:
Mix whey protein powder into pancake or cookie batter
Stir into cottage cheese or oatmeal
Use Italian ricotta, made from the whey of cheese making, it is lower in fat than cheese, yet high in protein. Ricotta is not just for manicotti. Toss it with pasta or with broccoli and eggs. Mix it with blueberries for a crepe filing, top a pizza with ricotta
Super Food # 12
Raspberries and Other Berries
- Helps Prevent Weight Gain
- Battles Heart Disease
- Fights Cancer
Power Nutrients: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fights Against: Heart disease, cancer, obesity
Try These too: Blueberries, blackberries, strawberries, raspberries, cranberries, apples, grapefruit, kiwifruit, and most other fruits
Berries are a serious super food, they are chalked full of antioxidants, flavonoids which can help improve eyesight, balance, coordination and short term memory.
Darker and brighter fruits tend to have more vitamins, minerals, and antioxidant compounds, popular berries like raspberries, blackberries, cranberries, and strawberries fall into this category
WAYS TO EAT MORE:
Just eat them
Wow! I can’t believe we made it through all 12 of these power foods. Try to incorporate these foods into your everyday diet. My goal is to consume at least 5 powerfoods a day. Share your goals.
References: The New Abs Diet Cookbook by David Zinczenko, editorial director of Men’s Health& Women’s Health
Good luck friends
Blessings
Mary
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