14 Foods We Can Love To Eat
1. FRUITS. Strawberries and blueberries are high in antioxidants, nutrients that protect against molecules that damage cells in the body, explains Marjorie Livingston, a registered dietitian and assistant professor at the Culinary Institute of America upstate in Hyde Park. (Antioxidants are also potent anti-inflammatory substances.) Perricone adds that blueberries release phytochemicals that speed up the communication between brain cells and help them make dopamine, a key chemical linked to reward and pleasure. Apples are also high in antioxidants and plant nutrients, reducing the risk of some cancers, diabetes, asthma and heart disease, says Dr. Angelo Acquista, author of "The Mediterranean Prescription." Pomegranates are also considered heart-healthy.And don't forget that tomatoes contain lycopenes, which have been shown to reduce high blood pressure.
Beware: Fruit does have a high sugar content, in making a decision to eat fruit, keep in mind that although it has health benefits sugar control is a major component of weight reduction.
2. NUTS. Almonds and walnuts contain powerful anti-inflammatory properties. High in fiber, protein and antioxidants, nuts may reduce the risk of diabetes and may prevent certain cancers, Perricone says. Also, the healthy fats in nuts prevent the accumulation of bad fats in the artery walls. Walnuts and flaxseeds (seeds that have a nutty flavor) contain omega-3 fatty acids, which are good for the heart and brain.
Beware: Nuts are high in calories..measure your portions.
3. FISH. Like walnuts, certain fish - salmon, mackerel and bluefish - contain high levels of omega-3 fatty acids. The brain needs these substances to maintain many complex functions. The body requires these specific fatty acids to take care of the heart and protect against stroke. Nutritionists recommend two weekly servings of fish, about 4 ounces during each meal.
4. WHOLE GRAINS. There are many whole grains available - couscous, an ancient grain called teff, quinoa, bulgur wheat and wheat berries - that provide healthy stores of vitamin B and fiber. Fiber is good for the gut and reduces the incidence of gallstones.
5. YOGURT. Yogurt made with probiotics is a rich source of protein, vitamin A, calcium and good bacteria that help restore order in the gastrointestinal tract. Yogurt also balances the immune response and inhibits inflammation, Perricone says. It also contains lactoferrin, which helps build bones.
Beware: Low Fat or Non-Fat Yogurt is the best choice, however be careful of the sugar content. Most Yogurt manufacturers increase the sugar to make up for the lack of fat in the product.
6. VEGETABLES. Broccoli is high on every food expert's list. Along with other cruciferous vegetables, such as kale, Brussels sprouts, cauliflower and cabbage, broccoli contains cancer-fighting compounds called indoles and glycosinolates. Dark, leafy green vegetables have a pigment called carotenoids that enhance the body's immune response. The pigment protects skin cells against dangerous ultraviolet rays. These foods are rich in vitamin A and antioxidants. Their anti-inflammatory powers also help block pain.
7. OLIVE OIL. Extra-virgin olive oil is a wonderful source of good fat (monounsaturated) and powerful plant nutrients. The oil has antioxidant and anti-inflammatory properties and decreases bad forms of cholesterol while boosting good cholesterol. It's been shown to lower blood pressure, prevent bone thinning, maintain healthy blood glucose levels and lower blood pressure.
Beware: Measure your portions!!!
8. BEANS AND LENTILS. High in protein and fiber, beans and lentils contain potent levels of antioxidants. The nutrients in these foods help burn body fat and stabilize blood sugar, according to Perricone. Kidney beans may also reduce risk for cancer and cardiovascular disease. Think kidney beans when you are trying to lower homocysteine levels, because the bean is rich in folic acid and vitamin B6.
9.WHOLE-WHEAT BREADS. Made of whole grains, these breads are low in saturated fats but high in fiber, vitamins and minerals.
Beware: Make sure the fiber content listed in the nutritional content of the package is worthy of the marketing ploys many bread companies use to trick you into buying a low fiber product. Just because the package says "Whole Grains or Whole Wheat", that doesn't mean it is the healthiest choice.
10.CINNAMON. This powerful spice is high on Perricone's list. Studies show that it can help regulate blood sugar levels (just a half-teaspoon daily yielded a 20 percent drop in blood sugar), reduce inflammation and prevent the growth of bacteria and fungi in the body. The smell of it may be potent enough to enhance memory, learning and visual-motor speed.
11. WINE. Lots of research supports red wine's potent cardiovascular benefits. Acquista says it could be the high levels of antioxidants in the alcohol. The benefits are seen with moderate consumption: one daily glass for women and two for men. Livingston, of the Culinary Institute, says that red wine has a potent phytochemical called resveratrol that stops blood platelets from becoming sticky and clotting. Alcohol may also lower total cholesterol.
Beware: Ladies, I have one word....MODERATION. Measure wine as you would measure all of your other food choices. 4 oz of wine is a serving and this is approximately one half cup.
12. PEANUT BUTTER. Natural, of course, not with hydrogenated oils. This creamy butter is high in monounsaturated fats and proteins.
13. GREEN TEA. This beverage is touted for its anti-bacterial and anti-viral effects, and its benefits keep expanding. It's good for the heart and immune system, improves blood flow, is high in antioxidants that fight inflammation, has mood-elevating properties and prevents the absorption of fat. Drink up, and often.
14. DARK CHOCOLATE. A perfect Valentine's treat and gratifying just about anytime. Nora Hovanesian, director of New York operations for La Maison du Chocolat, has been accumulating information on the health benefits of dark chocolate for years. It is said to reduce blood pressure, as well as risk of heart disease and stroke. It's filled with magnesium and flavanoids, and best of all "it makes people feel good," she says.
While we strive to lose or maintain our weight, it should not be a painful journey. Life is short, enjoy the foods you love in moderation!
A special thank you to Brenda for providing me with the link to this article.
Hugs from your trainer, Jill
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