Most of you over your life period have asked the question "What are some of the best foods to eat?" Well, I'm glad you asked because today I am going to share some of my favorites with you that will increase your muscle mass and decrease your fat stores without having to starve yourself!
Here are 10 tips on the best foods to eat to support you in making proper nutritional choices. I highly advise you to stock up on these items if you are trying to promote quick and healthy weight-loss!
1. Oatmeal: This is hands down my favorite food to eat for multiple reasons! First off, oatmeal sustains your blood sugar levels longer than many other foods and helps keep your insulin levels stable so you don't have hunger cravings for many hours after consuming it. This is good because you limit spikes in the production of insulin which send a signal to your body to start storing fat. It is also a soluble fiber which attracts fluids and stays in your stomach longer than insoluble fibers such as vegetables which will then support the reduction of blood cholesterol.
For breakfast I eat oatmeal almost every day! I use about 1 to 1and a 1/2 cups of large flake oatmeal and place it in the microwave with water for 5 minutes on 50% power. Then I remove it from the microwave and add 1 scoop of vanilla whey isolate protein powder and put in a bit of hot water to mix it up nicely. On top I add a little bit of low fat vanilla yogurt and a small handful of raspberries! Mmmmmmmmmm…..so good!
2. Spinach: Green vegetables are packed with important vitamins and minerals including A, C, K, foliate, beta-carotene, calcium magnesium and fiber! Spinach in particular is one of the best because one serving offers nearly a full day's worth of vitamin A and half of your vitamin C plus it is loaded with foliate which protects against heart disease, stroke and colon cancer. One of its superpowers is that it contributes to neutralizing free radicals which are molecules that accelerate the aging process!
3. Beans and Legumes: Beans, beans good for your heart, the more you eat the more you…..are able to control your hunger cravings….lol. Other than the gastrointestinal disadvantages, beans are loaded with nutritional power! They are all low in fat and packed with protein, fiber and iron which are all essential for building muscle, burning fat and losing weight. Beans are excellent for fighting cancer, lowering blood pressure and fighting heart disease. If you had to pick one, I would suggest the black bean due to it being high in vitamins, minerals and protein as well as being very low in calories and carbs!
4. Almonds: Generally, almonds are considered to be some of the best nuts to eat because they are some of the highest in mono unsaturated good fats and are high in protein. They will contribute to clearing out your arteries, add to cell and membrane health and help you feel full to avoid over eating. If you eat about 2 ounces of almonds (roughly 24 of them) and wash them down with about 8 ounces of water it can suppress your appetite for hours. Avoid the salted or smoked variations which contribute to high sodium levels and spiked blood pressure!
5. Egg Whites: The protein found in eggs has the highest biological value of protein of any food which is a measure of how well it supports your body's protein needs. This contributes to more effective muscle building than other sources of protein including milk or beef! They also contain high levels of vitamin B12 which is essential for fat breakdown. Egg whites in a carton such as Egg Beaters or Egg Creations are excellent for cooking, have fewer calories than regular eggs and no fat, plus have just as many of the main nutrients. Personally, I also add 250g of regular egg whites into my protein shakes!
6. Olive Oil: The benefits of olive oil fight against obesity, cancer, heart disease and high blood pressure. It also lowers cholesterol and boosts immune system with monounsaturated good fats and vitamins. On top of that, olive oil helps control food cravings, burns fat and keeps your cholesterol levels in check. Wow, need I say more…
7. Turkey: One of the leanest meats you'll find is turkey breast and it is loaded with one-third of your daily requirements for vitamin B6 and niacin. If you prefer the dark meat, it also has high levels of zinc and iron. Turkey is high in essential muscle building protein which helps promote weight loss and burning off those extra calories. It takes more energy for your body to digest protein in meat than it does to digest carbohydrates or fats, so the more calories you burn.
8. Berries: Antioxidant super food!!! Any berry carries powerful levels of antioxidants and all purpose compounds that contribute to fighting cancer and heart disease. They also add to better eyesight, balance, coordination and if I can remember correctly, your short term memory…lol. Blueberries are the highest in antioxidant power ratings, loaded with soluble fibre like oatmeal which keeps you full longer and are one of the healthiest foods you can eat!
9. Whey Protein Powder: By adding powdered whey protein, which is a powerful muscle building animal protein, to your shakes, you will increase your amino acid intake and add to muscle growth and fat burning. It is especially effective because of its low calories in comparison to its high amount of protein! It also increases glutathione levels in your body to help prevent prostate cancer. Two of the best times of the day to have a whey protein powder shake are first thing in the morning when you get up and immediately after your workout!
10. Peanut Butter: Despite the disadvantage that peanut butter is high in calories, it is packed with heart healthy mono unsaturated fats that can increase your body's production of testosterone which will add to muscle growth and help decrease fat levels. As an added bonus, peanut butter also contains protein, vitamin A, niacin and magnesium. It is an easy, simple and effective snack that tastes soooooooo good! Limit yourself to about 3 tablespoons per day and seek all-natural peanut butter instead of those mass produced sugary brands!!! I've also heard rumors that it might even fight wrinkles which I'm sure all of you will enjoy hearing or at least you will when you hit middle age!
So there you have it, a list of some of the best foods for you to eat for a healthy and vibrant life! Enjoy!
Yours in Opportunity, Abundance and Joy!!!
James Erdt
Joyzone Inc.
Founder / President
www.joyzone.com
10 Tips on the Best Foods to Eat!
