Power Foods: BodBeat Episode 8

People are always asking me what foods are good for losing weight, controlling diabetes, lowering cholesterol, lowering blood pressure or helping whatever else ails you.  Sorry to say … the solution isn’t a particular food .. the solutuion is to lower your calorie intake, your saturated fats, etc etc/

That said, there are some super healthy foods that you should incorporate into your diet help your body repel the bad and soak up the good.  And be sure, Mac & cheese and Big Macs aren’t on this list.

1. Nuts & Seeds: Almonds are a high source of alpha tocopherols Vit E (recent studies show that eaten forms of Vit E lower the risk of Alzheimer’s disease by 67%) Sunflower seeds
with 25 percent more vitamin E than almonds, sunflower seeds are the new go-to snack for reducing the risk for heart disease and stroke. Vitamin E may also fight inflammation, which can lead to joint pain and cartilage deterioration. Peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, because they have a high fat content, a small amount is surprisingly filling. Pumpkin seeds are chocked full of high levels of magnesium which can lower your chances of early death. Make sure to choose the unsalted type–the salted version may taste great, but they’re higher in sodium.

2. Salmon: Fatty fish may not sound healthy, but study after study confirms that consumption of wild salmons lowers the risk of death from heart disease. It is indeed the fat — in particular, the omega-3 fatty acids — that help the heart by preventing sudden and fatal disturbances in heart rhythm. You are less likely to die from a heart attack if you eat at least one to three serving of salmon or other fatty fish each week

3. Beans: Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them with grains and they become a complete protein.

4. Low-Fat Milk: I rarely meet someone who gets the recommended amount of calcium in their diet. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren’t a milk drinker, eat yogurt, low-fat cheese or at least get calcium supplements. Low fat chocolate milk is one of the best recovery drinks for endurance athletes….casein is great for muscle recovery

5. Pork Chops: Compared with other meats, pork chops contain relatively high amounts of selenium, a mineral that’s linked to lower risk of cancer. Pork chops pack almost five times the selenium of beef and more than twice as much as chicken. Pork is also loaded with riboflavin and thiamin; B Vitamins that help your body convert carbs to energy more efficiently. Researchers at Perdue found that a 6oz serving daily helped preserve lean muscle as they went on a low calorie diet.

Once you learn to eat smart, you take control over your body and the power to improve your health with every bite you take. Harness the power of food to improve your life.

Dr. L