LEARN
April 15th, 2007, 12:11 PM
Protein + Carb + Fat = POWER FOOD
TEN POWER FOODS THAT WILL MAKE YOUR DAY!
The following snacks are close to being perfect and powerful, but easy to grab on the run:
1. Yoghurt
2. Apple with a chunk of cheddar cheese
3. Trail Mix (nuts and dried fruit)
4. Macaroni and cheese (low fat, please!)
5. Meal replacement bar!
6. Veggie dog with bun
7. Boiled egg
8. Sunflower seeds
9. Granola bar
10. Carton of Milk (or Soy milk)
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Power foods with antioxidents
As for the USDA's list:
1. Small red beans
2. Wild blueberries
3. Red Kidney beans
4. Pinto beans
5. Cultivated Blueberries
6. Cranberries
7. Artichokes
8. Blackberries
9. Prunes
10. Raspberries
11. Strawberries
12. Red Delicious & Granny Smith apples
13. Pecans
14. Sweet cherries
15. Black plums
16. Russet potatoes
17. Black beans
18. Plums
19. Gala apples
20. Walnuts
-----------------------------------------------------------------------------------------
Here, the top eight foods (okay, one is a drink) for immediate vitality.
1. Don’t fear lean red meat. Surprised to see beef on the list? Don’t be. Millions of women are deficient in iron. Lean red meat is one of the best food sources for iron and zinc, which are needed to boost energy and repair damaged tissue, respectively. “Most women don’t eat enough protein,” says Dr. Heber. “But it’s crucial to have adequate amounts of this nutrient in your diet, about 20 percent of calories, to help sustain energy and reduce hunger.” Two or three weekly servings of lean beef will keep your iron and zinc at healthy levels. And no, we’re not talking 16-ounce T-bones—keep a portion size to 3 to 4 ounces.
2. Give a standing ovation to oats. Oatmeal is a great source of soluble fiber, which absorbs water in the digestive tract and bulks up, making you feel fuller longer than do carbohydrates without soluble fiber (such as a bagel). Oatmeal also is low on the glycemic index, which means it doesn’t cause a rapid increase in blood sugar, followed by a crash that can leave you tired, jittery, and even hungrier. If you’re not an oat-lover, try other whole grains such as barley, bulgur and quinoa.
3. Go nuts for walnuts. Omega-3 fatty acids, which are a type of polyunsaturated fat found in certain fish, and in some plant foods, have been shown to improve skin health. Walnuts are one of the best sources of the plant-based type of omega-3 fat. “Walnuts are also high in arginine, an amino acid that helps relax constricted blood vessels and improve blood flow,” says Walter Willett, M.D., chairman of the department of nutrition at the Harvard School of Public Health and author of Eat, Drink and Be Healthy. Better circulation provides a steadier supply of nutrients to the skin, which can improve your complexion. Walnuts also contain the inflammation-fighting antioxidants vitamin E and selenium, which protect arteries from free-radical damage.
4. Much a bunch of carrots. Carrots contain powerful antioxidants called carotenoids, which themselves contain beta-carotene, which is converted into vitamin A in the body. A study in the American Journal of Clinical Nutrition shows that the amount of vitamin A stored in your body as well as contained in your diet is critical for skin health. High vitamin A levels improve the ability of the skin to retain moisture, keeping it soft and smooth. High vitamin A levels also result in lower acidity of the skin surface, which helps protect against breakouts. In addition, the carotenoids in your diet can penetrate the upper levels of the skin and help neutralize the damage caused by free radicals that are produced by exposure to UV rays. It’s easy to spot beta-carotene-rich foods, thanks to their bright orange hues—think carrots, sweet potatoes, apricots and mangoes. Include two one-half cup servings in your daily diet.
5. Put yourself on orange alert. Oranges and other citrus fruits are among the best sources of skin-supporting vitamin C. This antioxidant vitamin is needed by your body to make collagen, which is an essential part of the connective tissue that keeps skin from sagging. And vitamin C can protect your dazzling smile. A study involving 12,000 adults at the State University of New York at Buffalo found that those who consumed less than 60 mg of daily C had one-and-a-half times the risk of developing gum disease as those who consumed 180 mg of the vitamin. Choose two servings a day of C-rich foods: oranges, grapefruit juice, lemon, lime, green and red bell peppers.
6. Get in the swim with salmon. Salmon has more omega-3 fatty acids than any other type of fish, and that’s good news for your skin health. Omega-3 may help keep you feeling happy, too. Studies of people in more than 10 countries showed that people who consumed greater amounts of omega-3-rich fish experienced lower rates of depression than those who had less fish in their diets. Not in love with salmon? There are other fatty fish in the sea: albacore tuna, mackerel, herring, sardines, or sablefish. Aim for two 4-ounce servings a week.
7. Be berry good to yourself. Berries are packed with two types of antioxidants: anthocyanins and polyphenols, both of which are powerful inflammation fighters. “Eating berries helps protect the tissues in the body from injury by neutralizing the effects of free radicals before they do damage,” says Gary Stoner, Ph.D., chairman of environmental health at Ohio State University in Columbus. Strawberries and raspberries are also a great-tasting source of insoluble fiber, which helps prevent constipation. Dr. Stoner recommends both fresh and frozen berries. Aim for at least one-half cup serving daily.
8. Stay awash in water. “Water’s first jobs are to regulate your body’s internal temperature, such as by sweating when you get overheated, and to flush toxins out of the system,” says Edward L. Schneider, M.D., dean of the Andrus Gerontology Center at the University of Southern California in Los Angeles and author of AgeLess—Take Control of Your Age and Stay Youthful for Life. “Water plumps up your skin so wrinkles aren’t as noticeable, expands fiber in your digestive system so it can do its job, and helps keep you feeling full so you may be less likely to overeat.” Although there are many proponents of eight daily glasses of water, scientific evidence is lacking to support this recommendation. A better idea is to drink water throughout the day and increase the amount when you exercise and when the weather is warm. If you feel thirsty, drink up
TEN POWER FOODS THAT WILL MAKE YOUR DAY!
The following snacks are close to being perfect and powerful, but easy to grab on the run:
1. Yoghurt
2. Apple with a chunk of cheddar cheese
3. Trail Mix (nuts and dried fruit)
4. Macaroni and cheese (low fat, please!)
5. Meal replacement bar!
6. Veggie dog with bun
7. Boiled egg
8. Sunflower seeds
9. Granola bar
10. Carton of Milk (or Soy milk)
----------------------------------------------------------------------------
Power foods with antioxidents
As for the USDA's list:
1. Small red beans
2. Wild blueberries
3. Red Kidney beans
4. Pinto beans
5. Cultivated Blueberries
6. Cranberries
7. Artichokes
8. Blackberries
9. Prunes
10. Raspberries
11. Strawberries
12. Red Delicious & Granny Smith apples
13. Pecans
14. Sweet cherries
15. Black plums
16. Russet potatoes
17. Black beans
18. Plums
19. Gala apples
20. Walnuts
-----------------------------------------------------------------------------------------
Here, the top eight foods (okay, one is a drink) for immediate vitality.
1. Don’t fear lean red meat. Surprised to see beef on the list? Don’t be. Millions of women are deficient in iron. Lean red meat is one of the best food sources for iron and zinc, which are needed to boost energy and repair damaged tissue, respectively. “Most women don’t eat enough protein,” says Dr. Heber. “But it’s crucial to have adequate amounts of this nutrient in your diet, about 20 percent of calories, to help sustain energy and reduce hunger.” Two or three weekly servings of lean beef will keep your iron and zinc at healthy levels. And no, we’re not talking 16-ounce T-bones—keep a portion size to 3 to 4 ounces.
2. Give a standing ovation to oats. Oatmeal is a great source of soluble fiber, which absorbs water in the digestive tract and bulks up, making you feel fuller longer than do carbohydrates without soluble fiber (such as a bagel). Oatmeal also is low on the glycemic index, which means it doesn’t cause a rapid increase in blood sugar, followed by a crash that can leave you tired, jittery, and even hungrier. If you’re not an oat-lover, try other whole grains such as barley, bulgur and quinoa.
3. Go nuts for walnuts. Omega-3 fatty acids, which are a type of polyunsaturated fat found in certain fish, and in some plant foods, have been shown to improve skin health. Walnuts are one of the best sources of the plant-based type of omega-3 fat. “Walnuts are also high in arginine, an amino acid that helps relax constricted blood vessels and improve blood flow,” says Walter Willett, M.D., chairman of the department of nutrition at the Harvard School of Public Health and author of Eat, Drink and Be Healthy. Better circulation provides a steadier supply of nutrients to the skin, which can improve your complexion. Walnuts also contain the inflammation-fighting antioxidants vitamin E and selenium, which protect arteries from free-radical damage.
4. Much a bunch of carrots. Carrots contain powerful antioxidants called carotenoids, which themselves contain beta-carotene, which is converted into vitamin A in the body. A study in the American Journal of Clinical Nutrition shows that the amount of vitamin A stored in your body as well as contained in your diet is critical for skin health. High vitamin A levels improve the ability of the skin to retain moisture, keeping it soft and smooth. High vitamin A levels also result in lower acidity of the skin surface, which helps protect against breakouts. In addition, the carotenoids in your diet can penetrate the upper levels of the skin and help neutralize the damage caused by free radicals that are produced by exposure to UV rays. It’s easy to spot beta-carotene-rich foods, thanks to their bright orange hues—think carrots, sweet potatoes, apricots and mangoes. Include two one-half cup servings in your daily diet.
5. Put yourself on orange alert. Oranges and other citrus fruits are among the best sources of skin-supporting vitamin C. This antioxidant vitamin is needed by your body to make collagen, which is an essential part of the connective tissue that keeps skin from sagging. And vitamin C can protect your dazzling smile. A study involving 12,000 adults at the State University of New York at Buffalo found that those who consumed less than 60 mg of daily C had one-and-a-half times the risk of developing gum disease as those who consumed 180 mg of the vitamin. Choose two servings a day of C-rich foods: oranges, grapefruit juice, lemon, lime, green and red bell peppers.
6. Get in the swim with salmon. Salmon has more omega-3 fatty acids than any other type of fish, and that’s good news for your skin health. Omega-3 may help keep you feeling happy, too. Studies of people in more than 10 countries showed that people who consumed greater amounts of omega-3-rich fish experienced lower rates of depression than those who had less fish in their diets. Not in love with salmon? There are other fatty fish in the sea: albacore tuna, mackerel, herring, sardines, or sablefish. Aim for two 4-ounce servings a week.
7. Be berry good to yourself. Berries are packed with two types of antioxidants: anthocyanins and polyphenols, both of which are powerful inflammation fighters. “Eating berries helps protect the tissues in the body from injury by neutralizing the effects of free radicals before they do damage,” says Gary Stoner, Ph.D., chairman of environmental health at Ohio State University in Columbus. Strawberries and raspberries are also a great-tasting source of insoluble fiber, which helps prevent constipation. Dr. Stoner recommends both fresh and frozen berries. Aim for at least one-half cup serving daily.
8. Stay awash in water. “Water’s first jobs are to regulate your body’s internal temperature, such as by sweating when you get overheated, and to flush toxins out of the system,” says Edward L. Schneider, M.D., dean of the Andrus Gerontology Center at the University of Southern California in Los Angeles and author of AgeLess—Take Control of Your Age and Stay Youthful for Life. “Water plumps up your skin so wrinkles aren’t as noticeable, expands fiber in your digestive system so it can do its job, and helps keep you feeling full so you may be less likely to overeat.” Although there are many proponents of eight daily glasses of water, scientific evidence is lacking to support this recommendation. A better idea is to drink water throughout the day and increase the amount when you exercise and when the weather is warm. If you feel thirsty, drink up