Modifying your diet? Try these Superfoods.

[no1_vern]

So many people are talking about losing weight, Ive decided to post a health related page from WebMD

Quote:

Pratt, an ophthalmologist who specializes in ocular plastic surgery at Scripps Memorial Hospital in La Jolla, Calif., says he became convinced of the power of these basic foods when he saw the positive results of a few simple diet changes in his patients suffering from age-related macular degeneration -- a leading cause of blindness.


"Whether you're trying to prevent cataracts, macular degeneration, cancer, or cardiovascular disease, the same type of preventive dietary measures apply," he says. "The whole body is connected: a healthy heart equals a healthy eye and healthy skin. You'll hear about all these special diets for special health needs, but really, the same diet and the same lifestyle choices prevent the same diseases. With rare exceptions, you don't need 20 different preventive modalities -- just one really good diet."

And that "one really good diet," Pratt says, should be founded on these "superfoods":

Beans
Blueberries
Broccoli
Oats
Oranges
Pumpkin
Salmon
Soy
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt

[shawshank62]

That sounds about right, those are all great foods to help you feel full, and have great nutritional value. I would add that chicken and any type of dairy are great to have in a diet. I remember reading an article a while back about the effects of calcium on weight loss/maintenance. So drink your milk, eat your yogurt, and get at least 1200mg of calcium a day. Also, its a lot better to get calcium from your diet than in pill form.

[njolakoski]

I have a question here, it says Walnuts, are there others ones that are good in nutritional value, such as almonds or something?

[shawshank62]

All nuts are great, walnuts, almonds, cashews, etc. They all contain large amounts of mono and polyunsaturated fats which help to lower the levels of LDL cholesterol (the bad kind). The reason walnuts are included on that list is probably because they contain the highest amount of omega 3 fatty acids which promote cardiovascular health. I usually have a handful or two of walnuts or almonds a day.

[njolakoski]

Aren't the also somewhat fatty or calorie packed?

[shawshank62]

They do have a high calorie count, I usually don't eat more than 24 almonds or about 8-10 full shelled walnuts a day. Even if you're trying to lose weight, you can manage them into your diet, its all about moderation.

[no1_vern]

SINCE YOU GUYS DIDNT READ THE ARTICLE I will post some of the info:

Quote:

Every nut, even macadamias -- the fattiest -- has been found to improve cholesterol, Pratt reports. "Walnuts are among the superstars. They're an excellent source of plant-based omega-3 fatty acids," he says. Salmon is another great source of these heart-healthy fatty acids.

"Studies show that you can lower your risk of cardiovascular disease by 15% to 50% if you eat a handful of nuts five times a week. If you found a pill that did the same thing, you'd make a fortune." Of course, chowing down on a huge tub of walnuts can be counterproductive, so as always, watch your intake. A handful of dry, roasted, unsalted walnuts -- about 14 walnut halves -- has about 150 calories, and is enough to yield "superfood" benefits.

It was at the bottom of the FIRST PAGE.

[no1_vern]

You should also make sure you get enough Vitamin B

Quote:

Active individuals lacking in B-vitamins -- including college athletes and other elite competitors -- may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism.

The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body's process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells.

[Socalgal]

All those are great foods, Vern. I go for almonds instead of walnuts (no more than a handful a day!), and regularly eat everything on that list except pumpkin. Also include Olive Oil in my diet on a regular basis (didn't check the other site)

People just eat too much (myself included, too much of the time) and don't get enough daily exercise..

Halve your normal portions (you really won't miss it) and always leave something on your plate.

Chew slowly, take small bites. Put the fork down between bites. Make it last 15-20 minutes. It takes 20 minutes for your "satiation sensors" to kick in.

Eat until you're not hungry - not until you're "full".

Eat 5-6 times a day.

If you think you're hungry, drink a big glass of cold water or a cup of green tea (boosts the metabolism). Wait 20 minutes, repeat. Still hungry? Do 10 minutes of exercise like jogging or situps. Exercising really engages your awareness of what's in your stomach Still hungry? Have a snack (that means 6 nuts, or a piece of fruit, or raw veggies, not chocolate cake! lol)

Exercise, dammit! Work up a sweat for at least 30 minutes a day.

Bottom line is you'll never lose weight, get and stay in shape, or be healthier if you a) don't want to, and b) don't work at it.

[carl33p]

Gross, i would hate if MY diet was founded on foods such as those.

My super-foods:
Ramon
Oatmeal creme pies
Chimichangas
PB & J : can also sub J for fluff
Bread
Eggs
Jello
Pudding
Clam Chowder
Water