Tag Archives: fiber

Top Ten Superfoods for Weight Loss

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Here is a list of 10 Superfood groups to support a healthy weight loss and management program.

Super Food Groups
Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR” and “Runners Up” foods in it.

  1. Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats
    TOP CHOICE:  Wild Alaskan Salmon
    Runners up:  Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna
  2. Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Apples, Grapefruit
    Runners up:  Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges
  3. “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Avocado
    Runners up:  Olives, Coconut, Acai
  4. Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Chili Peppers
    Runners up:  Cayenne, chili powder
  5. Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Sesame Seeds and Sesame Butter (Tahini)
    Runners up:  Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
  6. Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
    TOP CHOICE:  Low-Fat Yogurt
    Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk
  7. Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical Obesity-Fighters
    TOP CHOICES:  Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas, Mung Beans, Hummus (chickpea puree)
    Runners up:  Kidney Beans, Navy Beans, Pinto Beans, Black Beans
  8. Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICE:  Oats
    Runners up:  Hull-less Barley, Buckwheat
  9. Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Cinnamon, Turmeric
    Runners up:  Cloves, Fenugreek
  10. Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
    TOP CHOICES:  Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip, Mustard, Beet)
    Runners up:  Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and Spirulina

Antioxidant Nutrition, White House Style

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Michelle Obama hopes the new 1,100 square foot organic White House garden will inspire everyone to talk about nutrition, think about their health, and get excited about eating fresh food. From spinach and chard to onions and herbs, the 55 varieties of vegetables include something to tempt nearly every taste bud and to provide the first family with a true bounty of antioxidants.

Considering the levels of vitamins, minerals, Omega 3, and antioxidant cartenoids dark greens contain, it’s no surprise they make up such a big portion of the Obama garden.  Leafy wonders including collards, kale, and a variety of lettuces and herbs are the real stars of the White House veggie plot.

Also prominently planted are onions, shallots, and chives. These are members of the allium family and are featured on Dr. Perricone’s list of Top 10 Superfoods. But greens and onions aren’t the only nutritional powerhouses being grown on the south lawn. Planted alongside are beans, peas, berries, and hot peppers. In addition to fiber and, you guessed it, antioxidants, these foods would fit right in on the anti-inflammation diet.

If you’re not already feeling inspired to grow your own organic produce, consider this: on top of being super nutritious and undeniably delicious, these vegetables are notable for being cheap and largely easy to grow. The leafy greens, lettuces, and herbs in particular require virtually no natural gardening talent. They’ll even thrive in pots on the patio. And amazingly, the total cost for seeds and supplies for all 1,100 square feet at the White House came in at around $200.

With so much potential benefit for your body and mind, it’s hard not to feel enthusiastic about making fresh produce a bigger part of your diet. It might even be enough to make you look at a patch on your own lawn in a whole new way.

To learn more about healthy foods they’re planting at the White House, check out this article at The Huffington Post.

Anti-Inflammatory Tips For Navigating The Holiday Table

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-First, remember to eat your protein first. Eat your turkey before diving into the veggies. This will help to prevent any rises in blood sugar and also help to curb your appetite.

-When it comes to purchasing a turkey, check with your natural food store or co-op or the poultry -section of your supermarket. Look for free range birds that are fed organic vegetarian diets, contain no antibiotics, growth hormones or other undesirable additives.

-Buy organic vegetables and eat the skins – the greatest concentration of nutrients and fiber are in the skin or right beneath the skin. Try to eat vegetables rich in vitamins like c ester and pycnogenol.

-Substitute baked organic whole sweet potatoes for regular potatoes. Bake and serve hot with the skin for high fiber.

-Sprinkle cinnamon on winter squash and sweet potatoes. Cinnamon helps to stabilize blood sugar and adds great flavor.

-Ditto for that holiday slice of pumpkin or apple pie – liberal use of cinnamon will help offset the high glycemic effects of these special occasion treats.

-Make your pie crust flourless – use ground nuts and real butter – stay away from shortening which contains dangerous trans fats.

-Try adding a little finely minced garlic to freshly steamed and mashed turnips and squash – adds delicious flavor and antioxidanthealth benefits.

-Enjoy mixed nuts in the shell as opposed to salted, canned varieties.

-When baking pies, choose raw, unfiltered dark honey in place of cane sugar.

Tomorrow, a list of some great anti-inflammatory foods loaded with antioxidants.

Eat Fiber to Fight Fat

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For maximum fiber, eat lots of raw fresh fruits and vegetables.  Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes, metabolic disorders, and unwanted weight gain.  Eat the skins of your fruit and vegetables if they are organic and unwaxed; the greatest fiber and anti-oxidant/anti-inflammatory properties are in the skin.