Park Ridge
Cardiology
Park Ridge
Cardiology
| 10 Foods That Fight Fat |
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from "Rust Out" by Dr. Royce Bailey, page 1741. SWEET POTATOES
How they help you lose: Their high-fiber and complex carbohydrate content helps regulate blood sugar levels and satisfy appetite. Bonus: They’re loaded with cancer fighting vitamin A. Easy Prep: Bake at 350oF for 45 to 50 minutes: or wrap in foil and grill for 45 minutes; or pierce and microwave on high for 6 to 8 minutes until tender. 2. LEAFY GREENS (Escarole, Broccoli, Raab, Spinach, Kale) How they help you lose: They fill you up with fiber and not many calories. And the fuller you are, the less room for higher-calorie foods. Bonus: They are also a great source of vitamins and minerals. Easy Prep: Wash and trim greens. Shake off excess water and place in a large pot. Cook over medium heat until tender. Add a few tablespoons of vegetable broth for more moisture and flavor if desired. 3. PROTEINS (Nuts, Seeds, Legumes, Grains, Soy Products) How they help you lose: Many people feel more satisfied after a meal that includes small amounts of high-protein foods. Bonus: A hand full of nuts gives you a quick, easy, and delicious protein hit to start your day. Easy Prep: Slow cook lentils over night, add onion, garlic and walnut pieces. 4. FRUITS (Apples, Grapes, Berries) How they help you lose: Sweet and easy to eat; makes a great dessert. Apples are a great source of insoluble fiber (which helps prevent constipation) and pectin (a fiber component that fights cholesterol). Grapes contain resveratrol, which can block or inhibit the action of certain cancer-causing compounds in the body. Berries are very low in calories and full of fiber, Vitamin C, and folate. Easy Prep: Take one of the super flavorful new apple varieties (Fuji, Gala, Pink Lady, and Braeburn, to name a few) with you to fend off snack attacks. Freeze grapes to create sweet, bonbon-like, icy treats. Combine sliced strawberries and raspberries and sprinkle with a bit of orange juice. Because of the problem with sugar Ioad, just juice vegetables not fruits. 5. TROPICAL FRUITS (Mangoes, Papaya, Kiwi, Pineapple) How they help you lose: They supply a rich, buttery, sweet flavor with no fat. And they’re a satisfying substitute for low fiber, high sugar, refined desserts such as cakes and cookies, and a nice way to break out of the same old fruit rut. Bonus: They’re loaded with fiber, vitamins, minerals and phytochemicals. Easy prep: Choose ripe fruit and chill. Keep a good supply on hand for easy access. Cut up and toss together for a tropical fruit salad. 6. Finger Vegetables (Jicama Sticks, Baby Carrots, Fennel Sticks, Red and Green Bell Pepper Strips) How they help you lose: These veggies provide the crunchy sensation we miss when we cut down snacking on high-empty-calorie items. Avoid processed foods and use these to conquer the appetite. Bonus: They’re loaded with fiber, vitamins and minerals and very low in calories. Easy Prep: Toss baby carrots with other cut-up veggies and keep on ice in a visible place as a reminder to snack healthfully. 7. WHOLE GRAINS (Brown Rice, Barley, Bulgur) How they help you lose: Their chewy texture helps slow down your eating while filling you up with fiber. The nutty flavor helps satisfy your taste buds. Bonus: They’re high in B complex including B12, vitamin E and phytochemicals. Easy Prep: Cook a large amount of rice and keep it in portion size containers for quick meals. Quick-cooking barley takes only minutes and is excellent in soups and salads. To turn the easily prepared bulgur into filling Middle Eastern staple tabbouleh, just add lemon juice, olive oil, parsley and salt. 8. OATMEAL How they help you lose: The combination of soluble and insoluble fiber makes oatmeal unbeatable as a way to start your day and protect you from the blood sugar dips that can lead to poor food choices. Breakfast can increase your metabolism by as much as 5%. Easy Prep: Old-fashioned oatmeal takes only a few minutes to prepare. While the oats are cooking, stir in raisins or died cherries and honey. Add a little calcium by adding some nuts. 9. WHOLE WHEAT BREADS How they help you lose: Once again, you feel full due to the high fiber content. The hearty texture that whole wheat bread provides makes it a satisfying part of a meal or snack. Buying Tip: don’t be fooled if the label reads “wheat bread.” Whole wheat flour must be first on the ingredients list. Look for at least three grams of fiber per serving. Easy Prep: Toast the bread and cover with warm apple sauce and peanut butter. 10. BEANS AND LEGUMES How they help you lose: A fabulous source of fiber and protein, beans are an excellent main-dish substitute for higher-fat animal proteins. Easy Prep: Buy canned beans, rinse and drain. Use as a filling for burritos; puree for dips, spreads, gravy or combine several varieties for a stew. Most of these foods are high in fiber and require that you drink at least eight cups of water a day (64 ounces). The payoff? Drinking water helps you lose weight. References: “The Top 10 Foods That Fight Fat,” Prevention, August 1999. Paulien, G.B., “The Divine Philosophy And Science Of Health And Healing,” Teach Services, INC.; 1995, 234, 244. |
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