12 Super Foods

"Life is a succession of lessons, which must be lived to be understood"

-Ralph Waldo Emerson

WEBSITE: http://www.fitnessmagazine.com/weight-loss/tips/weekend-proof-your-diet/ You work hard during the week, don't let the lack of structure in the weekend keep you from meeting your goals.

Food doesn't need to be the enemy. A few days ago we talked about foods to avoid, or at least enjoy in moderation. Think about the positive and some of the awesome foods that have awesome benefits. Even though cesear salads and granola bars might not be the best choice, there are some super foods out there whose health benefits and great taste make them the ideal choice for any healthy lifestyle.

Again, this is only the start of the FABULOUS super foods available. I choose 12 of my favorites, to rival the 12 foods we looked at earlier.

1. Dark Chocolate

I wanted to start with this one because who wouldn't be excited about getting to eat chocolate?!?! Dark chocolate is loaded with powerful antioxidants and can help to lower blood pressure. Look for ones that have over 60% cocoa content. The darker the chocolate, the lower the fat and sugar levels.

2. Low fat/fat free plain yogurt

This package contains all kinds of great nutrients such as protein, potassium, and more calcium than many dairy products. Also, this probiotic food controls healthy bacteria within the body that leads to a healthy digestive system. Low in calories and fat, and tastes great with some fresh fruit!

3. Eggs

For starters, research has shown that eating eggs for breakfast can cause you to eat less calories throughout the day and lose more weight. Within their hard shell is 12 vitamins and minerals, including great protein.

4. Nuts

Don't go running from this super food as soon as you see the fat content. Yes, the fat content can be intimidating but this is great heart-healthy fats that are vital for any diet. They also are a great source of protein, fiber and antioxidants. Nuts are fantastic when practicing portion control. Pistachios are great because you have to take the time to crack the shell, causing you to eat slower and leading you to eat less. Try out one of the pre-packaged 100 calorie packs or bag up your own 100 calorie baggie for a great snack.

5. Kiwis

GREAT fresh fruit to stock up your fridge due to their insane level of antioxidants. Not only that, one kiwi is equal to your daily dose of vitamin C (yes, more than an orange!!), and high in potassium and fiber. Kiwis contain a level of vitamin E, which is absent in most of the other fruits.

6. Beans

Think about your heart here! Tons of great options that are high in insoluble fiber, that helps lower cholesterol, and soluble fiber, which fills you up and rids your body of waste. Beans are low-fat and contain protein, carbohydrates, magnesium, and potassium. Edamame has all the benefits above AND heart healthy omega-3.

7. Salmon

Well for starters, salmon is just plain yummy! The American Heart Association recommend eating fatty fish (esp. salmon) three times a week due to the heart healthy omega-3. Just because it's low in calories doesn't mean it isn't packed with nutrition. Salmon has high levels of protein and iron and is low in saturated fat (the bad kind of fat).

8. Broccoli

Broccoli is hugely filling which helps you eat less and manage weight. It is a commonly held belief that Vitamin A (beta-cerotene) is only found in yellow and orange vegetables, but broccoli is a green vegetable that has large levels of Vitamin A. They also are great for Vitamin C and bone-building Vitamin K.

9. Sweet Potatoes

Looking for Vitamin A? Sweet potatoes rank #1 in levels of vitamin A, and are a great addition to dinner meals! Substitute a sweet potato for a baked white potato and you will save calories without losing the Vitamin C, calcium and potassium. This super food tastes fantastic plain, without loading it up with butter and brown sugar. Because it is rich in potassium, sweet potatoes can help blunt the effects of sodium on blood pressure and reduce bone loss.

10. Berries

Check out my post that breaks down the berries for their nutritional value. With their sweet taste it is hard to believe they are low in calories and high in health! Berries are high in water and fiber which help to cause people to feel full longer. They also are a great source of antioxidents and phytonutrients.

11. Cantaloupe

At only 97 calories, this juicy melon is high in Vitamin C (almost 2x your daily amount) and beta-carotene. Half of a cantaloupe has 2x the amount of potassium than found in a banana which helps in lowering blood pressure.

12. Apples

This is one food I cannot manage to do without! We have all heard "an apple a day keeps the doctor away" but who knew it was actually true? The pectin in apples lower LDL cholesterol (the bad kind) which helps to lower cholesterol and will make your heart thank you. Many of these studies have also shown apples powerful ability to reduce the risk of many cancers such as lung cancer, breast cancer, colon cancer, and liver cancer. Known for their extreme levels of fiber, apples are key in a healthy digestion system. Apples contain large amounts of vitamins and minerals that help to strengthen the blood in your body. It has been shown that people who included apples in their diets lost more weight than those who did not eat them.

Enjoy what you eat!!

Megan