Monday, November 19, 2007
127 Foods That Fight FatProvided by:
By Howard M. Shapiro, DO, Prevention
Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.
Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.
There's a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.
The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you'll have no trouble staying thin for life.
The Anytime List
Fruits and vegetables
All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.
You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don't make you feel like you're on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.
Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They're invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.
Salad dressings: oil-free or low-calorie (light or lite)
Mayonnaise: fat-free or light
Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
Mustards: Dijon, Pommery, and others
Tomato puree, tomato paste, and tomato sauce
Clam juice, tomato juice, V8 juice, and lemon or lime juice
Butter Buds or Molly McButter
Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
Vinegars: balsamic, cider, wine, tarragon, and others
Horseradish: red and white
Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
Onion: fresh, juice, flakes, and powder
Garlic: fresh, juice, flakes, and powder
Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others
Dressings and Dips
I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it's often more pleasing to the palate than fat-free.
Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.
I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.
Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.
Chewing gum or gum balls: any and all
Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTations
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:
Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
Hard pack: up to 115 calories per 1/2-cup serving, including Sharon's Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch's Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars
Avoid beverages labeled "naturally sweetened" or "fruit-juice sweetened," but help yourself to these:
Unsweetened black coffees and teas
Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
Seltzer: plain or flavored, but check the calorie count if the product is labeled "naturally sweetened," since this usually means that the product has sugar in one form or another
Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving
Let's Go Shopping
Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren't covered in the Anytime List.
Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
Fiber One: 60 calories and 14 g fiber per 1/2 cup
Wheaties: 110 calories and 2 g fiber per cup
Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup
Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon
Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
Whole grain regular breads or rolls
Rice and Pasta
Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest
Whole wheat couscous
Pearled or hulled barley
Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet
Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's
Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand
All beans, dried or canned
Health Valley canned bean/chili combinations
Low-fat or fat-free refried beans
Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.
Legumes: beans, peas, lentils, chickpeas
Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife
Seafood: fresh (do not fry!), smoked, canned, frozen
Note: Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels
Wednesday, November 14, 2007
Today wasn't a good day nutritional. This is the one time I didn't over eat or emotional eat. I chose to fast for spiritual reasons. God answered a much needed prayer. I had to go and sit at school with my little one who has separation anxiety. This is just a test and I will press forward. I sure didn't come this for to stop now. Never, never giving up. Tomorrow is another day and a chance to improve and I will do just that.
Wednesday, November 07, 2007
I would like to say thanks to all my friends who have encouraged me this day. I have been under the weather. Not depressed but may be a little sad, may be a in funk. But the funk will pass. It really hurts me that I have to start over yet again. The scale didn't lie no matter how much I wish it was wrong. It wasn't and I had to move my ticker. Thanks ok I am coming back with a renew strength and determination. I guese this is a note of encouragment to me (myself) Sometimes you have encourage yourself on this journey to a new life style....this too shall pass and no journey is without bumps and dipps. I'll wear a helmet next and ride it out!!!!!
Wednesday, October 31, 2007
Top 5 Super Cancer Fighters
1. Cruciferous vegetables: Think “crunchy” and munch away to your heart’s content. Cruciferous veggies -- cabbage, Brussels sprouts, broccoli, watercress and mustard greens -- you can’t eat too much of these. All are rich in antioxidant phytochemicals and fiber, which are cancer protectors. Broccoli, cabbage and cauliflower contain indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, cauliflower, kale, Brussels sprouts and cabbage contain antioxidants lutein and zeaxanthin that may help decrease prostate and other cancers.
2. Colorful fruits and vegetables pack a “one-two punch” to protect your cells from the ravages of free radicals, produced by your body’s metabolism and from the environment. When left unchecked by antioxidants from healthy foods, free radicals can be cancer-causing. Color means super-nutrition, so eat at least nine servings daily. It’s not hard to do. A serving is one small to medium piece of fruit, a half-grapefruit, cup of melon, 15 grapes, a cup of berries stirred into a cup of yogurt or a fresh-fruit smoothie. Crunch on baby carrots; add tomatoes to salad; tomato salsa to baked sweet potatoes; spinach or kale to a casserole. Deep-orange sweet potato, mangos and nectarines mean vitamin C and beta carotene. Vibrantly colored, flavonoid-rich berries are tops for cancer-fighting antioxidants and phytochemicals. Red grapes contain antioxidants called bioflavonoids and are rich in resveratrol, which inhibits tumor growth.
3. Folate: Think green! And brown, as in whole grains, beans and fortified breads and cereals. Green leafy veggies and grain foods are rich in folate, and research points to higher risk for colon, rectum and breast cancer in people who get less folate than they need (about 400 micrograms daily), and it’s especially important for women who may even be thinking about becoming pregnant. Women who drink alcohol should also be sure to get enough folate, to lower cancer risk. Researchers say eat your folate, it’s better from foods than supplements.
4. Fat: Some fats are very good for you, in the right portion size and ratio. Monounsaturated and polyunsaturated fatty acids (MUFA & PUFA) are rich in antioxidants E and selenium, and are linked to lower rates of heart disease and cancer. They enhance absorption of immunity-boosting and inflammation-reducing antioxidants from fruits and vegetables, and lower risk for cancer. Best sources of healthy fats are nuts, seeds, avocado and flaxseed and fatty fish (more below). Portion control is important, because fat has nine calories per gram compared to four for protein and carbohydrate. Avoid corn and safflower oil; olive and canola oils have the best nutritional profiles.
5. Fish: Research shows that people who replace saturated fat from red meat with fish rich in PUFA omega-3 fatty acids have lower rates of breast and colon cancer. Omega-3s promote brain growth and development, and they are also important in reducing risk for inflammation and cancer. Best Fats: in fatty fish including wild salmon, tuna, mackerel and sardines. Bake, broil, grill, poach. Don’t fry, especially in hydrogenated fat. By the way, all fish are low in saturated fat and cholesterol, but deepwater large fish including fresh tuna, king mackerel and some fresh water fish often contain undesirable levels of toxic mercury. Shellfish is a good choice. Instead of fatty tarter sauce, enjoy cocktail sauce made with tomato ketchup and horseradish, with a squeeze of fresh lemon and Tabasco.
Top 5 Stupid Foods
1. Bad fats: Saturated and hydrogenated fat are solid at room temperature. Both are bad for your heart, and increase risk for cancer. Regular consumption of saturated fat raises both total and LDL “bad” cholesterol; trans fat may act like saturated fats in the body, raise LDL but also lower HDL (“good”) cholesterol. Whole milk, butter, cheese and ice cream, red meat, chocolate, coconuts, coconut milk and coconut oil are rich in saturated fat. Although a tiny amount of trans fat occurs naturally in meat, it’s found mainly in most margarines (except those labeled “trans fat-free”) and vegetable shortening. Even if a food item is labeled “free” of trans fat, a serving may contain up to 0.5 grams. If you eat more than a single serving, or a few servings of foods labeled “free” daily, you may be accumulating trans fat in your diet. Read the ingredient list first and avoid “partially hydrogenated” oils.
2. (Some) Meat: Some meats packed in cellophane rank tops on the stupid list, because they’re processed with substances linked to colon, stomach and other cancers -- especially sodium nitrate. Research shows that frequent consumption of processed and red meat is associated with higher rates of cancer. Avoid bacon, sausages, breakfast meats, pepperoni, hot dogs and luncheon meats; try a veggie dog or tofu pup. Save lean red meat for an occasional meal and replace with grilled fish, or a meatless meal of beans and rice, plus lots of veggies, and finish with fruit.
3. Burnt Meat: Don’t char or burn meat or poultry on the grill, which may also increase cancer risk. An occasional barbeque is fine, but regular dining on well-done or charred meats increase your exposure to chemicals created when high temps break down an amino acid in meats. Fats dripping onto coals create more chemicals in smoke, which waft up and make the meat even more problematic. When grilling, precook meat or poultry in the oven or microwave and finish on the grill. It’s OK if you char plant foods -- there are no fat drippings to worry you. Try a barbeque of meaty mushrooms, tempe (fermented soybean cake), eggplant and zucchini.
4. Too Much Booze: A little may be good, a lot can kill you. Although moderate consumption of alcohol may be heart-healthy and even promote immunity, consistently overdoing alcohol increases risk for many cancers, including liver and some digestive cancers. Breast cancer risk increases with increased alcohol consumption.
5. Sugary Soda: Soda adds calories and promotes obesity, an independent risk factor for cancer. Soda displaces good nutrition; instead of drinking a glass of folate-rich orange juice, for example, reaching for a soda means you may not be getting enough of this cancer-fighting nutrient. There’s some research that links soda and esophageal cancer, and although not conclusive, your health and waistline will no doubt benefit from avoiding sugared soda. By the way, diet soda’s artificial sweeteners, additives and preservatives also displace cancer-fighting nutrients.
American Cancer Society: www.cancer.org
Cancer Cure Foundation www.cancure.org
Mayo Clinic: www.mayoclinic.com
Get An Email Alert Each Time GODZDESIGN95 Posts