BLOGGER TEMPLATES AND TWITTER BACKGROUNDS »

Monday, December 1, 2008

Power 12 Foods: Never Go Hungry! A.B.S.D.I.E.T.P.O.W.E.R 12

The Power of Food

These 12 power foods make up a large part of your diet. The more of these foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. They have been proven to do one or more of the following:

• Builds muscle

• Helps promote weight loss

• Strengthens bone

• Lowers blood pressure

• Fights cancer

• Improves immune function

• Fights heart disease

1) Almonds and Other Nuts

Eat them with skins intact.

Superpowers: Building muscle, fighting food cravings

Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight aga
inst: Obesity, heart disease, muscle loss, cancer

Sidekicks: Pumpkin seeds, sunflower seeds, avocados

Impostors: Salted or smoked nuts. High sodium spikes blood pressure.

2) Beans and Other Legumes

Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.
 

Superpow
ers: Building muscle, helping burn fat, regulating digestion

Secret weapons
: Fiber, protein, iron, folate

Fight against: Obesity, colon cancer, heart disease, high blood pressure

Sidekicks: Lentils, peas, bean dips, hummus, edamame

Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.

3) Spinach and Other Green Vegetables

Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)

Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber

Fight against: Cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks
: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

4) Dairy Products

Fat-free or low-fat milk, yogurt, cheese, cottage cheese.

Superpowers: Building strong bones, firing up weight loss

Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fight against: Osteoporosis, obesity, high blood pressure, cancer

Sidekicks
: None

Impostors
: Whole milk, frozen yogurt

5) Instant Oatmeal

Unsweetened, unflavored.

Superpowers
: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels

Secret weapons
: Complex carbohydrates and fiber

Fights against: Heart disease, diabetes, colon cancer, obesity

Sidekicks: High-fiber cereals like All-Bran and Fiber One

Impostors: Sugary cereals

Another cool fact about oatmeal: Preliminary studies indicate that oatmeal raises the levels of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat and boosting your sex drive.

6) Eggs

Superpowers: Building muscle, burning fat

Secret weapons: Protein, vitamins A and B12

Fight against
: Obesity

Sidekicks
: Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

Impostors: None

7) Turkey and Other Lean Meats

Lean steak, chicken, fish.

Superpowers: Building muscle, improving the immune system

Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fight against: Obesity, mood disorders, memory loss, heart disease

Sidekicks: Shellfish, Canadian bacon, omega-3 rich flaxseed

Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

A bonus benefit: Researchers in Stockholm found that men who ate no fish had three times the risk of prostate cancer of those who ate it regularly. It's the omega-3s that inhibit prostate-cancer growth.

8) Peanut Butter

All-natural, sugar-free.

Superpowers: Boosting testosterone, building muscle, burning fat

Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks: Cashew and almond butters

Impostors: Mass-produced sugary and trans fatty peanut butters

9) Olive Oil

Superpowers: Lowering cholesterol, boosting the immune system

Secret weapons: Monounsaturated fat, vitamin E

Fights against: Obesity, cancer, heart disease, high blood pressure

Sidekicks: Canola oil, peanut oil, sesame oil

Impostors: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

No need for a long explanation here: Olive oil and its brethren will help control your food cravings; they'll also help you burn fat and keep your cholesterol in check. Do you need any more reason to pass the bottle?

10) Whole-Grain Breads and Cereals

Superpowers: Preventing your body from storing fat

Secret weapons
: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc

Fight against: Obesity, cancer, high blood pressure, heart disease

Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

11) Extra-Protein (Whey) Powder

Superpowers: Building muscle, burning fat

Secret weapons: Protein, cysteine, glutathione

Fights against: Obesity

Sidekick: Ricotta cheese

Impostor
: Soy protein

12) Raspberries and Other Berries

Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings

Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against: Heart disease, cancer, obesity

Sidekicks: Most other fruits, especially apples and grapefruit

Impostors: Sugary jellies

rolleye smileys

Source: Men's Health & Women's Health

0 comments: