March 26, 2010

POWER FOODS 101!

My business is coming together & the pounds are coming off... I feel fantastic!  While calorie count and work-out is such an important factor in weight loss, I've wanted to 'up my ante' in the overall wellness part of my life.    There are some days I feel run down or just tired and I know, despite my low caloric intake, there are even better ways to do this.  So I wanted to research some power foods.  What will give me the most energy?  What are the best nutrients for my body?  What will fix my flighty airheaded brain on tired days?  (Cause somedays I'm totally- like- SUPER blond, omg).

Here's what I found, everybody.**  I hope it benefits you as much as it helps me!


A 25-year (they weren't messin' around!) Harvard study of 13,000 women showed that those who ate a high amount of vegetables had less age-declined memory loss.  Specifically, cruciferous vegetables (dark arts vegetables in the wizarding world?) and leafy greens were the key to success.  Makes sense?  Mom DID always say to eat your vegetables!


CRUCIFY(!) VEGGIES ARE:  

  • broccoli
  • brussel sprouts
  • cabbage
  • cauliflower
  • bok choy
  • spinach
  • collard/mustard greens
  • kale and swiss chard



In other studies,  foods with phtochemicals, anthocyanin and quercetin actually REVERSED age-related memory loss.  REVERSED!!???  We'll call these...

DEMI MOORE FOODS

  • berries (all varieties)
  • cherries
  • black currents
  • eggplant
  • red/black/purple grapes (green grapes=death)
  • plums
  • rhubarb
  • red delicious apples
  • red/purple cabbage (green cabbage=double dog death) 
  • red beets
  • red, yellow, white onion (if there is another kind of onion=TRIPLE DOG DEATH!)
  • kale
  • leeks
  • cherry tomatoes
  • broccoli
  • elderberries
  • apricots
When it comes to grapes, cabbage and onions, you want to opt out of 'going green!'

Foods with folic acid are also delightful when it comes to strengthening memory recall and processing information!  HALLELUJAH!  ;)

FOLIC ACID FOODS:
  • fortified whole-grain breakfast cereals
  • lentils
  • black-eyed peas 
  • soybeans
  • spinach
  • green peas
  • artichokes
  • broccoli
  • wheat germ
  • beets 
  • oranges
Omega-3 fatty acids also play a part in improving brain activity.  On the other hand, people who eat high saturated fat or trans-fatty acids are more likely to show signs of dementia earlier on.  A study conducted by Dr. Martha Clare Morris at the Rush University Medical Center in Chicago discovered that people who ate fish once a week had a 60 percent reduction in the risk of Alzheimer's in comparison to those who didn't.  Antioxidants & foods with B-Vitamins, too, are also a wonderful way to help improve memory.

OMEGA-3 FATTY ACID FISH:
  • wild salmon
  • tuna
  • mackerel
  • herring
  • sardines
  • bluefish
ANTIOXIDANT RICH FOOD:
  • berries (all varieties)
  • spinach
  • brussel sprouts
  • plums
  • broccoli
  • beets
  • avocados
  • oranges
  • red bell peppers
  • cherries
  • prunes
  • raisins
  • red apples
B-VITAMIN RICH FOOD:
  • brewers or nutritional yeast
  • nuts and seeds
  • legumes
  • wheat germ
  • dairy products
  • lean meat & poultry
  • seafood
  • eggs
  • whole grains
  • spinach & leafy greens
  • carrots
  • asparagus
  • broccoli
The body runs on carbohydrates.  Simple carbs are no bueno.  Complex carbs are where it's at!  Complex carbs digest well and do not cause sharp rises in blood sugar.

HAPPY CARBS:
  • peanuts 
  • dried apricots
  • dried beans
  • yogurt
  • oat bran,
  • All Bran cereal (be careful of the high sugar content in some brands)
  • sourdough bread
Random Tip:
Including vinegar or lemon juice with your foods helps suppress a sharp rise in blood sugar.

And finally, here are some foods that help boost metabolism.  Cause we could all use a little somethin' somethin'.  

FOODS THAT BOOST YOUR METABOLISM:
  • grapefruit
  • green tea
  • almonds
  • yogurt
  • turkey
  • apples
  • spinach
  • beans
  • jalapenos
  • broccoli
  • oatmeal
  • soy milk
  • curry
  • cinnamon
  • soup
  • peas
  • whey protein
  • eggs
  • beans
  • chicken
  • peanut butter
  • cayenne pepper
  • salmon
  • pears
  • pepper
  • red potatoes
  • brown rice
  • vinegar
  • brussel sprouts
  • cantaloupe
  • cucumbers
  • steak ("Steak, Mandi??"  Yes, steak, friends!  Lean proteins- even beef- can make your body work harder to digest them & in the process burn more calories).
Health & happiness,
MandiC!!!

**Resources used:
http://today.msnbc.msn.com/id/18264218/ns/today-today_health/
http://www.thedietchannel.com/Natural-Health-Perspectives-Improve-Your-Memory-With-Diet.htm
http://www.msnbc.msn.com/id/6630362/
http://www.yourfamilyclinic.com/nutrition/brainboost.html
http://www.msnbc.msn.com/id/6560710/
http://www.buzzle.com/articles/foods-that-boost-metabolism.html




5 comments:

Kim Davidson said...

Wow! Fantastic info--thanks so much! If you know, or decide to research, I'd love a list of "bad" carbs that people tend to think are "good." Like, where does whole wheat pasta fall in the spectrum? :)

Surabufix said...

Good stuff, lady! Although, even if you know this, sometimes it's hard to remember.

Something I found out today, that things we don't expect high fructose corn syrup in, it's hidden there. Well not hidden I guess, if you look but even breads and yogurt so make sure to check your labels! There's a new Princeton study that HFCS makes rats more obese than rats eating 2x the amount of regular sugar. So my new goal is to cut as much HFCS out as possible

And Kim, according to my nutritionist, whole wheat pasta, as long as it's high in fiber, is a complex carb so ok in moderate amounts.

And Mandi doll, congrats! You're doing well :)

Darci Monet said...

Ummmm...what list is "cheeseburger" on?

MandiCrocker said...

Yeah... high fructose corn syrup is kinda the devil.

I'll look into that, Kim!!! I also want to do research on diet coke. My friend Brandy insists that it puts holes in your brain... HA! Holy Moses, I grew up on that stuff... I'll get back to ya! :)

juliette said...

Have you heard of Walter Willet's book, "Eat, Drink, and Be Healthy"? He's the head of the Dept of Nutrition at the Harvard School of Public Health - I used to work with his group before moving to Germany - anyhow, the book is AWESOME! It's all the results of the decades of research on thousands of men and women and nutrition - SUPER interesting and in 'real people' speak. Interesting recipes in the back, too.

Also, Nina Simonds, I used to work for her too, her cookbook "Spices of Life", is an Asian/American mix of things, really tasty stuff - ahhh =) and all in her book she has cool notes and sections on he healing properties of certain ingredients, etc.

Go to B&N and check the books out! (heh, and see my name in Nina's acknowledgments, the only time will likely ever be 'in print', lol!)