Wednesday, August 29, 2007
12 Power Foods: Never Go Hungry
12 Power Foods: Never Go Hungry
Excerpt from The Abs Diet by David Zinczenko, Men's Health
The Power of Food
These 12 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:
Helps promote weight loss
Lowers blood pressure
Improves immune function
Fights heart disease
Though you can base entire meals and snacks around these foods, you don't have to. But do follow these guidelines:
Incorporate two or three of these foods into each of your three major meals and at least one of them into each of your three snacks.
Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
Make sure you sneak a little bit of protein into each snack.
Superpowers: Building muscle, fighting food cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
These days, you hear about good fats and bad fats the way you hear about good cops and bad cops. One's on your side, and one's going to beat you silly. Oreos fall into the latter category, but nuts are clearly out to help you. They contain the monounsaturated fats that clear your arteries and help you feel full. All nuts are high in protein and monounsaturated fat.
But almonds are like Jack Nicholson in One Flew over the Cuckoo's Nest: They're the king of the nuts. Eat as much as two handfuls a day. If you eat 2 ounces of almonds (about 24 of them), it can suppress your appetite—especially if you wash them down with 8 ounces of water.
For a quick popcorn alternative, spray a handful of almonds with nonstick cooking spray and bake them at 400 degrees F for 5 to 10 minutes. Take them out of the oven and sprinkle them with either a brown sugar and cinnamon mix or cayenne pepper and thyme.
Superpowers: 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.
Most of us can trace our resistance to beans to some unfortunately timed intestinal upheaval (third-grade math class, a first date gone awry). But beans are, as the famous rhyme says, good for your heart; the more you eat them, the more you'll be able to control your hunger.
Black, lima, pinto, navy — you pick it. They're all low in fat, and they're packed with protein, fiber, and iron—nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you'll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.
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.
You know vegetables are packed with important nutrients, but they're also a critical part of your body-changing diet. I like spinach in particular because one serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate — a vitamin that protects against heart disease, stroke, and colon cancer. Dress a sandwich with the stuff, or stir-fry it with fresh garlic and olive oil.
Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food. If you hate vegetables, hide them. Puree them and add them to marinara sauce or chili. The more you chop, the less you taste, and the easier it is for your body to absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with hot sauce.
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
Impostors: Whole milk, frozen yogurt
Dairy is nutrition's version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well. Just take a look at the mounting evidence that calcium is a prime belly-buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium. Researchers think the mineral probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. But I recommend milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you're full. Sprinkling in chocolate whey powder can help curb sweet cravings.
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
Oatmeal is the Bo Derek of your pantry: It's a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. I recommend instant oatmeal for its convenience. But I want you to buy the unsweetened, unflavored variety and use other Powerfoods such as milk and berries to enhance the taste. Preflavored oatmeal often comes loaded with sugar calories.
Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.
You need more fiber, both soluble and insoluble. Doctors recommend we get between 25 and 35 grams of fiber per day, but most of us get half that. Fiber is like a bouncer for your body, kicking out troublemakers and showing them the door. It protects you from heart disease. It protects you from colon cancer by sweeping carcinogens out of the intestines quickly.
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
For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut out some of that by removing part of the yolk and using the white, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.
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 classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you'll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron. One caution, though: If you're roasting a whole turkey for a family feast, avoid self-basting birds, which have been injected with fat.
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.
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Yes, PB has its disadvantages: It's high in calories, and it doesn't go over well when you order it in four-star restaurants. But it's packed with those heart-healthy monounsaturated fats that can increase your body's production of testosterone, which can help your muscles grow and your fat melt. In one 18-month experiment, people who integrated peanut butter into their diet maintained weight loss better than those on low-fat plans. A recent study from the University of Illinois showed that diners who had monounsaturated fats before a meal (in this case, it was olive oil) ate 25 percent fewer calories during that meal than those who didn't.
Practically speaking, PB also works because it's a quick and versatile snack — and it tastes good. Since a diet that includes an indulgence like peanut butter doesn't leave you feeling deprived, it's easier to follow and won't make you fall prey to other cravings. Use it on an apple, on the go, or to add flavor to potentially bland smoothies. Two caveats: You can't gorge on it because of its fat content; limit yourself to about 3 tablespoons per day. And you should look for all-natural peanut butter, not the mass-produced brands that have added sugar.
9. Olive Oil
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?
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
There's only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed — carbs that still have all their heart-healthy, belly-busting fiber intact.
Whole-grain carbohydrates can play an important role in a healthy lifestyle. In 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 percent. (Tell that to your buddy who's eating low-carb.) Whole-grain bread keeps insulin levels low, which keeps you from storing fat. In this diet, it's especially versatile because it'll supplement any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch, with a dab of peanut butter for a snack. Don't believe the hype. Carbs—the right kind of carbs—are good for you.
11. Extra-Protein (Whey) Powder
Superpowers: Building muscle, burning fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Impostor: Soy protein
Protein powder? What the heck is that? It's the only Abs Diet Powerfood that you may not be able to find at the supermarket, but it's the one that's worth the trip to a health food store. I'm talking about powdered whey protein, a type of animal protein that packs a muscle-building wallop. If you add whey powder to your meal—in a smoothie, for instance—you may very well 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. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite.
Smoothies with some whey powder can be most effective before a workout. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than lifters who drank the same shake after exercising. Since exercise increases bloodflow to tissues, the theory goes that having whey protein in your system when you work out may lead to a greater uptake of amino acids — the building blocks of muscle — in your muscle.
But that's not all. Whey protein can help protect your body from prostate cancer. Whey is a good source of cysteine, which your body uses to build a prostate cancer fighting antioxidant called glutathione. Adding just a small amount may increase glutathione levels in your body by up to 60 percent.
By the way, the one great source of whey protein in your supermarket is ricotta cheese. Unlike other cheeses, which are made from milk curd, ricotta is made from whey — a good reason to visit your local Italian eatery.
12. Raspberries and Other Berries
Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Sidekicks: Most other fruits, especially apples and grapefruit
Impostors: Sugary jellies
Depending on your taste, any berry will do (except Crunch Berries). I like raspberries as much for their power as for their taste. They carry powerful levels of antioxidants, all-purpose compounds that help your body fight heart disease and cancer; the berries' flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.
Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. (One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn't.)
Strawberries contain another valuable form of fiber called pectin (as do grapefruits, peaches, apples, and oranges). In a study from the Journal of the American College of Nutrition, subjects drank plain orange juice or juice spiked with pectin. The people who got the loaded juice felt fuller after drinking it than those who got the juice without the pectin. The difference lasted for an impressive 4 hours.
Labels: Diet Tips