Eggs
Eating eggs can help you feel fuller longer and provide energy for your busy life. One egg has about 70 calories and 13 essential nutrients, including vitamin D, that can help manage weight, strengthen muscle, promote healthy pregnancy, support brain function, and increase eye health. Vitamin D plays an important role in calcium absorption, helping to form and maintain strong bones.
The 6 grams of protein in a large egg is the highest quality available. One egg provides about 12% of the Recommended Daily Value of protein and all the essential amino acids the body needs. For muscle strength, repair and preservation, try eating eggs after exercising.
What about the effect of eggs on blood cholesterol? Recent studies about Total HDL (the ratio between good HDL cholesterol versus bad LDL cholesterol in the blood) reveal that eggs have little impact on blood cholesterol. The amount of cholesterol in a single large egg is about 186 mg and all is in the yolk. One egg a day fits within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day. The Mediterranean diet recommends three to four eggs per week.
Today you can buy eggs that contain omega-3 essential fatty acids, which cannot be produced by the body. Omega-3 fatty acids are believed to reduce the risk of heart disease. Enriched eggs provide the same amount of heart-healthy omega-3 fatty acids as 3 ounces of oily fish, such as salmon.
Nuts
Nuts and seeds can help with long term weight loss and control of glycemic and lipid levels in the blood. They are full of heart-healthy fats, fiber, protein, antioxidants, and lots of vitamins and minerals that are difficult to get elsewhere. Nuts are naturally cholesterol-free and have only traces of sodium. They make great snacks and salad toppings. Their high fat content indicates you should choose the type and amount of nuts you eat carefully. When it comes to nuts, a little goes a long way, so a handful is plenty to get the fullness and nutrition your body needs.
Which nuts are best? The healthiest nuts are almonds, filberts (hazelnuts), chestnuts, peanuts, pistachios, walnuts, cashews, pecans, macadamias, and soybean nuts are excellent health choices. Almonds and soy nuts rate highest for nutrient density. Walnuts and Brazil nuts are rich in omega-3 fatty acids, which defend against heart disease. Peanuts and peanut butter are super sources of niacin. Almonds and filberts contain significant amounts of vitamin E. Filberts contain a high amount of the amino acid tryptophan, which is a sleep aid. Seeds are a good source of folic acid. Soybean nuts and peanuts are actually legumes, not nuts. They come from plants rather than trees. Both are very nutritious. Soybean nuts are the most nutritious nut and are quite tasty when roasted and lightly seasoned.
How nuts and seeds are prepared makes a big difference in their nutritional quality. Fresh nuts are best and are available in fall and winter. Choose raw or dehydrated nuts when possible. For weight loss, avoid nuts that are salted, sweetened, or overly processed. Roasting and toasting nuts destroys delicate nutrients, but dry roasting is least destructive. You can lightly salt or season nuts yourself. With all processed nuts and seeds, check the labels for added fats, sugars, and preservatives.
Try replacing a high carbohydrate snack with one or 2 ounces of nuts!
Apples
It's no secret that apples are one of the healthiest and most versatile foods around. But, did you know they are also great for losing weight? Whether red, yellow, or green, apples are low in calories and sodium, and they are fat-free. Apples are full of vitamins, minerals, fiber, and natural sweetness. For weight loss, the pectin in apples releases body fat and suppresses appetite. They help maintain blood sugar levels and stave off hunger.
Fresh, unpeeled apples are best for weight loss. The antioxidants in the apple skin are quercetin, epicatechin and procyanidin B2. A large apple has five grams of fiber, and it is almost 85 percent water. Apples are also a very good source vitamin C. As a super food, apples keep you fuller longer. Apples are also known to prevent certain types of cancers: lung, breast, colon and liver.
How do you select an apple? Choose an apple that is firm to the touch and has smooth skin with no wrinkles or bruises. Fresh apples have brighter color than those that are not fresh. Store your apples in the refrigerator to keep them fresh.
Are organic apples healthier? Research shows that conventionally-grown apples are higher in residual pesticides than organic apples. Since we don't know the complete effects of pesticides on humans, it is a good reason to buy organic. Pound for pound, organic apples cost little more than non-organic; sometimes they cost less. By purchasing organic apples, you support the future of organic farming in America. Apples can be grown in all 50 states. The variety is endless. Finally, organic apples taste better and fresher.
An apple is easy to pack for lunch or snack. Get in the habit of taking an apple with you to the office or on the road. You can eat up to three apples a day for good health and weight loss.
Oatmeal
We can't talk about healthy weight loss without talking about breakfast, which can raise your metabolism by 10%. Nutritionists agree that oatmeal should be a staple food in our diets. Oatmeal has lots of fiber to make you feel fuller longer and decrease your appetite. At the same time, oatmeal keeps your energy levels higher longer.
Oatmeal is high in protein and low in calories. At 30 grams per half cup, the carbohydrates in oatmeal provide a slow burning fuel for your body. Oatmeal is also a significant source of magnesium, phosphorous, selenium, copper and manganese. Some fitness coaches recommend eating oatmeal 1 to 2 hours before doing your weight loss workout. This gives you a longer lasting blast of energy for a longer workout that speeds up weight loss.
The primary health compound in oatmeal is beta-glucan, which has been shown to benefit the treatment of diabetes and its associated complications. Beta-glucans also promote wound healing and alleviate ischemic heart injury. Many scientists have researched and documented the effects of beta-glucans.
What is the best type of oatmeal? All types of unflavored oatmeal are similar in nutrition and fiber. All promote a healthy diet. They differ in texture and the time and tools required for preparation. Steel cut oats are chewy and take the longest time to cook (about 30 minutes). Steel cut oatmeal can be prepared ahead of time and reheated as needed. Rolled oats (old-fashioned oats) are less chewy and take about 10 minutes to cook. Instant, or quick-cooking oatmeal, is creamy and takes about 5 minutes to cook. Microwaveable oatmeal is popular for its simplicity and availability.
The healthiest packaged oatmeal is unflavored and unsweetened. Check the labels for added sugar and other calorie-laden ingredients. It's best to sweeten your oatmeal yourself with berries, bananas, raisins or a little raw honey. Milk, nuts and cinnamon are also healthy additions for enhancing your bowl of oatmeal.
Of course, you can eat oatmeal any time of day that suits you. Oatmeal before bedtime triggers a rise in blood sugar, which in turn triggers insulin production. This releases sleep-inducing brain chemicals, such as melatonin, which is a common sleep aid.
Salmon
Though known as a fatty fish with relatively high fat content, salmon can be an effective tool in a weight loss diet. In fact, the fat composition and omega-3 essential fatty acids in salmon make it an ideal food for weight loss. Salmon is low in calories and saturated fat. The fat composition of salmon can help the cardiovascular system, control high blood pressure, prevent certain types of cancer, prevent sunburn and promote healthy brain activity.
What is the healthiest way to prepare salmon? Grilled, broiled or baked salmon serves as a delicious and healthful main course. Salmon is a key protein in many healthy diet systems, including the popular Mediterranean diet. It can be cooked in a variety of ways with a variety of seasonings. Raw salmon, as in sushi, is an excellent source of nutrition for weight loss diets. Choose simple seasonings, such as lemon, lemon juice, dill weed, garlic, onion powder, mustard, white wine, salsa, vinaigrette and extra virgin olive oil. Avoid rich, fatty sauces and overcooking the fish.
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Sallie Bow
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