Talking about Healthy Food

Many of us make resolutions in the New Year that pertain to having or achieving a better lifestyle. At the Holidays’s it is very common eat more and consequently, gain weight. We’ll describe some foods that help us to lose weight without losing our health. So-called SUPERFOODS. The SUPERFOODS are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp and these foods can also help us stay slim. Ginger  Ginger’s been use d for thousands of years to help with a variety of ailments from stomachaches to heart conditions. This anti-inflammatory add-in is excellent on a variety of foods, even tea. Sage This anti-inflammatory herb has also been shown in some research to boost memory. Perfect in poultry dishes, sage has been used for centuries and contains flavonoids that help to reduce swelling. 

Coffee One cup of black coffee can provide relief from headaches and provide more antioxidants than a serving of berries. Preliminary research has also shown that drinking coffee may reduce the risk of some cancers. Olive Oil Here’s a powerful anti-inflammatory ingredient that’s comparable to over the counter pain medications. A staple of the Mediterranean diet, olive oil helps reduce the risk of strokes and some cancers. Cherries Cherries help reduce inflammation by neutralizing free radicals in the body. These tart, sweet treats can also help to stop tissue inflammation. Black beans A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat. Oats Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of resistant starch, a healthy carb that boosts metabolism and burns fat. Avocados There’s no reason to be afraid of eating fats—as long as they’re the right fats. Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away.

The creamy fruit is also packed with fiber and protein. Salmon Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient.  Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6. Blueberries Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber. Broccoli Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it’s bound to prevent weight problems too.   Brown rice Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of resistant starch, a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet. 

Pears Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler though; the skin is where all that filling fiber is hiding! Grapefruit Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week! A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less. Kidney beans One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb. Almonds Nuts are another superfood rich in healthy fats that help you slim down. Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers. 

Green tea This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle. Lentils Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of resistant starch, a healthy carb that boosts metabolism and burns fat. Bananas Bananas are a slimming superfood at the heart of Health‘s CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.   Eggs Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don’t worry about cholesterol: The study found that egg eaters don’t have higher bad cholesterol or lower good cholesterol than bagel eaters. Dark chocolate Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal. Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers. Oranges At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers.

Feeling full can help you eat less throughout the day. Potatoes True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat. Pine nuts Nut lovers don’t have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise. Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free. White beans One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting resistant starch, a healthy carb that boosts metabolism. Cheese Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled “grass-fed,” as those will have the highest content of this healthy fat.   

Wine Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes. Low-fat milk The same fatty acid is found in milk, and milk’s proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day. Garbanzo beans Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They’re also a great source of fiber, protein, and healthy fats. Pearl barley This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving. Quinoa Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You’ll stay full longer on fewer calories and avoid overeating at other meals. Plantains A half cup of cooked plantains packs almost 3 grams of resistant starch, a healthy carb that boosts metabolism and burns fat.   We  of Natural Leigh hope you enjoyed the tips about healthy food. Our next subject will be about healthy hearts and brains. See you then!!