Power Foods

Here is my simple philosophy on a cheap way to diet while not having time. Use Power Foods
in every meal. There are 12 of them:


1. Almonds and Other Nuts

Eat them with skins intact.

Superpowers: Building muscle, fighting food cravings

Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight against: Obesity, heart disease, muscle loss, cancer

Sidekicks: Pumpkin seeds, sunflower seeds, avocados

Impostors: Salted or smoked nuts. High sodium spikes blood pressure.

2. Beans and Other Legumes

Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.

Superpowers: Building muscle, helping burn fat, regulating digestion

Secret weapons: Fiber, protein, iron, folate

Fight against: Obesity, colon cancer, heart disease, high blood pressure

Sidekicks Lentils, peas, bean dips, hummus, edamame

Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.

3. Spinach and Other Green Vegetables

Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)

Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber

Fight against: Cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

4. Dairy Products

Fat-free or low-fat milk, yogurt, cheese, cottage cheese.

Superpowers: Building strong bones, firing up weight loss

Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fight against: Osteoporosis, obesity, high blood pressure, cancer

Sidekicks: None

Impostors: Whole milk, frozen yogurt

5. Instant Oatmeal

Unsweetened, unflavored.

Superpowers: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels.

Secret weapons: Complex carbohydrates and fiber

Fights against: Heart disease, diabetes, colon cancer, obesity

Sidekicks: High-fiber cereals like All-Bran and Fiber One

Impostors: Sugary cereals

6. Eggs

Superpowers: Building muscle, burning fat

Secret weapons: Protein, vitamins A and B12

Fight against: Obesity

Sidekicks: Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

Impostors: None

7. Turkey and Other Lean Meats

Lean steak, chicken, fish.

Superpowers: Building muscle, improving the immune system

Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fight against: Obesity, mood disorders, memory loss, heart disease

Sidekicks: Shellfish, Canadian bacon, omega-3 rich flaxseed

Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

8. Peanut Butter

All-natural, sugar-free.

Superpowers: Boosting testosterone, building muscle, burning fat

Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks: Cashew and almond butters

Impostors: Mass-produced sugary and trans fatty peanut butters

9. Olive Oil

Superpowers: Lowering cholesterol, boosting the immune system

Secret weapons: Monounsaturated fat, vitamin E

Fights against: Obesity, cancer, heart disease, high blood pressure

Sidekicks: Canola oil, peanut oil, sesame oil

Impostors: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

10. Whole-Grain Breads and Cereals

Superpowers: Preventing your body from storing fat

Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc

Fight against: Obesity, cancer, high blood pressure, heart disease

Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads
labeled wheat instead of whole wheat

11. Extra-Protein (Whey) Powder

Superpowers: Building muscle, burning fat

Secret weapons: Protein, cysteine, glutathione

Fights against: Obesity

Sidekick: Ricotta cheese

Impostor: Soy protein

12. Raspberries and Other Berries

Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings

Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against: Heart disease, cancer, obesity

Sidekicks: Most other fruits, especially apples and grapefruit

Impostors: Sugary jellies

Now, the more of these Power foods contained in your meal, the more they work to make you healthy and lose weight without you doing anything. Exercising helps the process though. This is really good if you work a lot and don't have a lot of free time to workout.

-Thork