Superfoods for Women!
>> Friday, April 30, 2010
• Blueberries, are high in antioxidants.
• Strawberries; are also bursting with antioxidants. They are 53 calories in 1 cup which has more vitamin C than a navel orange. Believe it or not they also contain malic acid which acts as a tooth whitener!!
• Almonds, are a good source of omega-3 fatty acids.
• Peanuts; have same healthy oil that almonds do, they are a great weight loss snack. People who eat peanuts and products like Natural PB tend to have lower BMI's than those who nix peanuts. On a reduced calorie diet that includes healthy fats like peanuts and natural PB more weight is lost and it is more likely that you will stay on track than a diet low in fat.
However, watch portions! 1/4 cup unsalted regular or dru roasted peanuts or 2 Tbsp of natural PB daily is all you need.
**FYI: store your nuts in the fridge so they won't spoil!**
• Tomatoes, are high in lycopene which may ward off ceratin types of cancer.
• White Button Mushrooms; budget friendly! use them on salads or on your pizza. They contain Vitamin D, and may help regulate levels of the feel full hormone lepton. They are also a good low calorie alternative to red meat!
• Flax seeds, is another great source of omega-3 fatty acids, and has been proven to help lower bad cholesterol.
• Sunflower seeds; top them on a salad or cereal, but no more than one oz, 1/4 cup. it has 3 grams of fiber per serving, plus antioxidant boosting vitamin E. Seek out unshelled seeds at the supermarket.
• Broccoli, is rich in vitamin C, and full of fiber. Also a good cancer fighting food!
• Cauliflower; one cup chopped has 3/4 of you daily vitamin C needs, and also contains the same anti-cancer compounds as broccoli.
Cook with caution though, microwaving and boiling diminishes the antioxidants. Instead, brush with olive oil and roast, or toss in oil and wrap in foil and grill until golden and crispy.
• Salmon, another good source of omega-3 fats and protien.
• Trout; has the same omega-3 fats that reduce inflammation. Two servings a week at 3 oz each serving will give you the recommended omega-3's plus a small dose of calcium.
• Olive oil, is a good for you fat, but like anything, don't go OVERBOARD!
• Safflower oil; high in monounsaturated fat, can help fight the "muffin top", belly fat that wraps around your middle! Use it for salad dressing, and sauteing. It has a higher smoking point than olive oil so use it for stir frying as well. It does spoil easily so keep it in the fridge. Just bring it to room temp before using!
• Edamame; has 4 grams of fiber in just a 1/2 cup and is a healthy dose of protein.
• Black Beans; cooked has 7.5 grams of fiber per 1/2 cup. put them on baked potatoes, make a meat free burrito or mix with corn for a salad. If using canned, rinse them good to reduce sodium!
• Brown rice; has more nutrients, minerals and cholesterol lowering fiber than white rice.
• Barley; good source of complex carbs which your body converts to energy. Whole grain barley had 16 grams of fiber in 1/2 cup! WOW That's eight times more than brown rice. It can also help lower total cholesterol levels, & help keep you full. Eat hot or chill cooked barley and eat with chopped veggies or on a salad.
