There are 12 Power Foods that we believe are fantastic for helping you optimize your health and shrink your belly. These foods will help you increase your lean muscle mass, promote weight loss, strengthen your bones, ward off degenerative diseases like cancer, promote a healthy heart, build bone density, lower your blood pressure, and build up your immune system.
You should eat some of these foods at every meal. Last week, we shared the first 6 with you, today we’ll share the rest.
Power Food #7: Oatmeal
How good is oatmeal? It is nutritious enough to be among the first foods to have the US Food and Drug Administration approve its own health claim. The FDA allows oatmeal manufacturers to claim that “eating oatmeal reduces the risk of heart disease when it is part of a low-fat diet”. As with other whole grains, it’s the fiber in oatmeal that has been shown to help reduce cholesterol and risk of heart disease. Also, added oatmeal in a woman’s diet might reduce her risk of breast cancer. Oatmeal is also excellent for helping you feel full for hours after you have eaten it, reducing your cravings.
Power Food #8: Beans and Legumes
Legumes and beans are a great source of protein, fiber and complex carbohydrates for long-lasting energy. They are low in fat and high in folic acid, copper, zinc, iron, calcium, magnesium and potassium. They are also full of antioxidants. Research shows that two servings a day of any bean can lower blood cholesterol as much as 27 percent, decreasing the risk of heart disease. Most legumes also contain protease inhibitors, which suppress cancer cells and slow tumor growth. And then there are the prebiotics in beans, which aid in beneficial bacteria growth in the intestine.
Power Food #9: Citrus Fruits
Citrus fruits are full of cancer-fighting bioflavonoids, a phytonutrient that lowers your body’s production of cholesterol, inhibits blood clot formation and boosts the bang of immune system-boosting vitamin C. Additionally, the limonin found in citrus fruits fuels the immune system to fight cancer. Phytochemicals in oranges, tangerines and grapefruits may help the body resist carcinogens, prevent harmful blood clotting and avoid blindness. Citrus fruits also pack a powerful antioxidant punch, and are also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight.
Power Food #10: Chicken, Turkey, and other Lean Protein
Protein is the key ingredient in building beautiful, long lean muscles. Your body has to work harder to digest protein than either carbs or fat, which means the more protein you eat, the more calories you burn. Lean proteins include fish, skinless chicken and turkey, bison, and certain cuts of beef, like the top round. Turkey is an amazing protein. Turkey breast is full of niacin and vitamin B6, while dark meat is full of zinc and iron. Lean beefs like sirloin, tenderloin, or striploin are less fatty than t-bones or prime rib steaks.
Low-fat dairy products like milk, yogurt, ricotta and other cheeses supply both protein and calcium, and a glass of milk may be the best thing to have with a steak, as studies seem to indicate calcium slows down cholesterol absorption. Protein is crucial for tissue repair, building and preserving muscle, and making important enzymes and hormones. Lean meats and dairy re loaded with valuable minerals like calcium, iron, selenium and zinc. These are essential for building bones, forming and maintaining nerve function, and also for fighting cancer, forming blood cells and keeping your immune system strong.
Power Food #11: Olive Oil, Flax Seed Oil
Olive oil and flax seed oil will help you lose weight by keeping your carvings in check. It also helps burn fat and fight cholesterol, through providing heart-healthy monounsaturated fats that lower the bad cholesterol and raise the good cholesterol. It’s full of Vitamin E and antioxidants. Extra-virgin olive oil and flax seed oil are a great base for salads, for dipping bread (Italian style), and on a variety of dishes like bean salad, wild rice, or chicken dishes.
Power Food #12: Garlic
Garlic is one of the world’s oldest food medicines. The “Stinking Rose” is a remarkable plant with potent medicinal properties. It’s protects you against colds, infections and carcinogens. Research has shown that garlic is great for your heart, it strengthens your blood vessels and lowers your blood cholesterol and blood pressure.
Garlic contains allylic sulphides, which research suggest may be a cancer-fighter. Garlic is loaded with antioxidants and may help prevent blood clots.
To release the beneficial active compound in garlic, called allicin, just chop or crush the cloves and eat them raw in a salad, sandwich or salsa
Happy cooking!
Nicky
PS If you want some great recipes for using these foods, visit www.tranz4m.com, and purchase Eat YOurself Healthy Vol. 2. As a bonus offer, we will send you an additional 40 recipes absolutely free, in addition to the 300 in the book.
Tranz4m, 2255 Queen Street East, Suite 1110, Toronto, Ontario M4E 1G3, CANADA nicky@tranz4m.com
