Archive for Diet
Super foods for weight loss – nutrient density scores of selected foods
Posted by: | CommentsDr. Fuhrman’s nutrient density scores:
The Top 30 Super Foods
1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29
This is one of the most important resources in planning a healthy weight loss diet approach.
Health benefits of nuts and seeds
Posted by: | CommentsFrom the Johns Hopkins University Medicine reports, the following is a summary on the benefits most informed “health nuts” (pun intended) already know. For those who don’t, its time to join the bandwagon.
Nuts contain monounsaturated fats, which help lower low-density lipoprotein (LDL, or “bad”) cholesterol and may raise high-density lipoprotein (HDL, or “good”) cholesterol when substituted for saturated fats in the diet. Several major studies have found that eating nuts significantly reduces the risk of coronary heart disease — by 25–50% in both men and women. The Nurses’ Health Study, found that regularly eating nuts and peanut butter reduces the chance of developing type 2 diabetes by 21–27%.
Nuts are rich in vitamins, minerals, and other phytochemicals beneficial to your health. For example, walnuts contain a type of omega-3 fat similar to fish oil, and almonds contain calcium and vitamin E. Nuts are also excellent sources of protein and fiber.
Despite nuts and seeds being calorie dense (160–200 calories per oz), research shows that people who eat nuts tend to weigh less than those who don’t eat nuts. Possible explanations: Nut eaters may follow a healthier diet (lower in calories and saturated fat) than people who abstain from nuts, and those who are overweight may shun nuts because of their high-calorie content.
Because nuts are filling due to their high protein and fiber content, snacking on them tend to curb appetite afterwards and help decrease caloric intake naturally. Furthermore, because protein requires more energy to digest than fats or carbohydrates, more calories are used in the process.
I know some high-level vegan strength athletes who are serious eaters of nuts and seeds, using them as the mainstays to supply the extra calories and protein requirements that their gruelling training regimen requires.
So as not to overeat on nuts and seeds, I usually measure what I choose to eat, grind them on my coffee/spice grinder, and spread them over my salads or steamed vegetables, or mix them with my stews or soups. That way I don’t get tempted to eat the whole bag ! Remember, these are very high caloric foods, and should be approached carefully and mindfully.
Nutrition: best practices
Posted by: | CommentsHealthy eating, weight loss and IGF
Posted by: | CommentsNutrient density & weight loss
Posted by: | CommentsWeight loss diets and macronutrient composition
Posted by: | CommentsFrom Medscape:
The quick summary: “Dieters ate different amounts of protein, fat, and carbohydrate — but, after 2 years, most were still obese.”
Here’s some more detail: “While weight-loss diets claim unique nutrient compositions that guarantee unusually rapid and effortless success, comparative studies — usually with small populations and short follow-ups — have yielded widely disparate results. Now, a large long-term multisite study suggests that all these diets result in similar outcomes.
Researchers randomized 811 overweight adults (81% white; 62% female; 69% college graduates; mean body-mass index, 33 kg/m2) to four restricted-calorie eating plans:
* High fat, high protein
* High fat, average protein
* Low fat, high protein
* Low fat, average protein
Carbohydrate intake ranged from 35% (in the first plan) to 65% (in the fourth) of total calories. All meals were prepared at home, and participants ate from a single menu with each dish’s components adjusted to reflect each diet’s emphasis; all participants were offered weight-loss counseling.
Changes in weight and waist circumference at 6, 12, 18, and 24 months were indistinguishable among groups: At 2 years, only about 15% of each group had lost at least 10% of body weight. Attendance at group counseling sessions strongly predicted successful weight loss. At 2 years, hunger and diet-satisfaction scores were all similar. Food diaries and urinary nitrogen analyses indicated that the actual nutrients consumed might have been more similar among groups than had been planned.”
I think that this situation is to be expected. Deprivation, as a general rule, is extremely hard to maintain over the long haul. It’s better to gradually change by learning how to eat plant-based, whole foods. Bottom line: its not the macro-nutrient balance that counts. It’s the micro-nutrients (and of course physical activity) that ultimately determine health and fitness.
Longevity and nutrition
Posted by: | CommentsI just finished John Robbins’ book (Healthy At 100). On page 57, he has a table about the three long lived cultures he writes about.
Here are some interesting stats for the Abkasians, Vilcambambans, and the Hunzans, respectively:
Percent of calories from carbs: 65, 74, 73
Percent of calories from fat: 20, 15, 17
Percent of calories from protein: 15, 11, 10
Overall daily calories % males): 1900, 1800, 1900
Percent of diet from plant foods: 90, 99, 99
Percent of diet from animal foods: 10, 1, 1
Sugar consumption: 0, 0, 0
Processed food consumption: 0, 0, 0
Incidence of obesity: 0, 0, 0
Essentially, the health and longevity equation is characterized by eating primarily a low-fat, low-salt, plant-based diet, with no processed food or sugar. Its also quite telling that the macronutrient balance is slanted towards a higher carbohydrate percentage, and a conservative protein intake. This is quite contrary to the more popular low-carb, high-protein, high-fat diets that can result in more rapid weight loss (in the short term).
Health benefits of raw food
Posted by: | CommentsPaleo diet and weight loss
Posted by: | CommentsThe first controlled study (Lund University in Sweden) of a Paleolithic diet in humans (lean meat, fish, fruit, vegetables, root vegetables and nuts, avoiding grains, dairy foods and salt) vs a Mediterranean-like prudent diet (with whole-grain cereals, low-fat dairy products, fruit, vegetables and refined fats) — reveals that the former diet is healthier. (Surprise, surprise…)
The research group concludes that something more than caloric intake and weight loss was responsible for the improved handling of dietary carbohydrate (i.e., better glucose tolerance). The main difference between the groups was a much lower intake of grains and dairy products and a higher fruit intake in the Paleolithic group. Substances in grains and dairy products have been shown to interfere with the metabolism of carbohydrates and fat in various studies.
Bottom line: Avoid dairy, limit grains, and stick with vegetables, fruits, legumes, nuts and seeds. Limit total intake of animal product to 10% of calories.
More superfoods
Posted by: | CommentsGreat sources of anti-oxidants (aka superfoods), as recommended by the Mayo Clinic:
* Berries: Blueberries, blackberries, raspberries, strawberries and cranberries
* Beans: Small red beans and kidney, pinto and black beans
* Fruits: Many apple varieties (with peels), avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi
* Vegetables: Artichokes, spinach, red cabbage, red and white potatoes (with peels), sweet potatoes and broccoli
* Beverages: Green tea, coffee, red wine and many fruit juices
* Nuts: Walnuts, pistachios, pecans, hazelnuts and almonds
* Herbs: Ground cloves, cinnamon or ginger, dried oregano leaf and turmeric powder
* Grains: Oat-based products
* Dessert: Dark chocolate
