Kick Up Your Metabolism

8/12/2019 Kick Up Your Metabolism

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Some even kick up your metabolism. So consider this list when

you go to the supermarket:

1. BeansCheap, filling, and versatile, beans are a great source ofprotein.

Beans are also high in fiber and slow to digest. That helps you feel

full longer, which may stop you from eating more.

2. SoupStart a meal with a cup of soup and you may end up eating less. It

doesnt matter if the soup is chunky or pureed, as long as its brothbased. You want to keep the soup to 100 to 150 calories a serving.

So skip the dollops of cream and butter.

3. Dark ChocolateWant to enjoy chocolate between meals? Pick a square or two of

dark over the milky version. In a Copenhagen study, chocolate

lovers who were given dark chocolate ate 15% less pizza a few

hours later than those who had eaten milk chocolate.

4. Pureed VegetablesYou can add more veggies to your diet, enjoy your "cheat" foods,

and cut back on the calories youre eating all at the same time.

When Penn State researchers added pureed cauliflower and

zucchini to mac and cheese, people seemed to like the dish just as
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much. But they ate 200 to 350 fewer calories. Those healthy

vegetables added low-cal bulk to the tasty dish.

5. Eggs and SausageA protein-richbreakfastmay help you resist snack attacks

throughout the day. In a study of a group ofobeseyoung women,

those who started the day with 35 grams of protein -- thats

probably way more than youre eating -- felt fuller right away. The

women were given a 350-calorie breakfast that included eggs and a

beef sausage patty. The effect of the high-protein breakfast seemed

to last into the evening, when the women munched less on fatty,

sugary goods than the women who had cereal for breakfast.

6. NutsFor a healthy snack on the run, choose a small handful of almonds,

peanuts, walnuts, or pecans. Research shows that when people

munch on nuts they automatically eat less at later meals.

7. ApplesSkip the apple juice or the applesauce and opt instead for a crunchy

apple. Research shows that whole fruit blunts appetite in a way

that fruit juices and sauces dont. One reason is that raw fruit

contains more fiber. Plus, chewing sends signals to ourbrainthat

weve eaten something substantial.

Fresh herbs, lots of vegetables and seafood, and cooking

techniques Fresh herbs, lots of vegetables and seafood, and cooking

techniques that use water or broth instead of oils -- these are some of
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the standout qualities of Vietnamese food.

"Not only are Okinawans blessed with a diet rich in cancer-fighting

fruits and vegetables, but they also prepare them in the healthiest way

possible, with a light steam or a quick stir-fry," Miller explains.

Japanese staples that are amazing for your health include antioxidant-

rich yams and green tea; cruciferous, calcium-rich veggies like bok

choy; iodine-rich seaweed (good for your thyroid); omega-3-rich

seafood; shiitake mushrooms (a source of iron, potassium, zinc,

copper, and folate); and whole-soy foods.

They also practice Hara Hachi Bu, which means "eat until you are eightparts (or 80 percent) full," she says. These simple diet rules may be

why people in Japan are far less likely than Americans to get breast or

colon cancer.

You don't have to live on the West Coast to reap the body benefits of

the California style of cooking. California Fresh is all about enjoying

seasonal, local foods that are simply prepared -- and that's a healthy

style you can adopt no matter where you live, says supermarket guruPhil Lempert, a leading consumer trend-watcher.

Eating plenty of disease-fighting, naturally low-cal, nutrient-rich fruits

and vegetables from a local farmers' market or farm is good for your

body, and it's satisfying, says Frances Largeman-Roth, R.D., Health

magazine's senior food and nutrition editor.

"Foods grown locally are going to taste better and may have morenutrients," she explains, while produce that's shipped cross-country

after being harvested can lose vitamin C and folate, not to mention

flavor.

And what should you whip up from your local riches? Chef Annie


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Somerville at Greens Restaurant in San Francisco serves orrechiette

with mushrooms, broccoli rabe, Italian parsley, hot pepper, olive oil,

and Parmesan cheese, or grilled veggie skewers over quinoa or

couscous.

There's a good reason docs love the Mediterranean diet: Traditional

Greek foods like dark leafy veggies, fresh fruit, high-fiber beans, lentils,

grains, olive oil, and omega-3-rich fish deliver lots of immune-boosting

and cancer-fighting ingredients that cut your risks of heart disease,

diabetes, and other diet-related ailments.

In fact, eating a traditional Mediterranean-style diet is associated with

a 25 percent reduced risk of death from heart disease and cancer,according to Harvard University research. And people lose more

weight and feel more satisfied on this type of diet, which is rich in

healthy fats, than on a traditional low-fat diet, another Harvard study

suggests.

This cuisine also ranks high because of how it's eaten, says Miller, who

is also an associate professor of family medicine at the University of

California, San Francisco.

"The Greeks often share small plates of food called meze," she says,

having just a bite of meat along with low-cal, healthy Greek staples

like fresh seafood, slowly digested carbs (beans, eggplant, or whole-

grain breads), and small portions of olives and nuts.

If you're eating out, order grilled fish and spinach or other greens

sauted with olive oil and garlic.

"This dish gives you the anti-inflammatory combo of olive oil and

greens with the blood-pressure-lowering effects of garlic," Miller says.

Say "Indian food," and you probably think of its aromatic spices, such


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as turmeric, ginger, red chilies, and garam masala (a mixture of cumin,

cardamom, black pepper, cinnamon, coriander, and other spices).

These distinctive flavors do more than perk up your favorite curry:

They may actually protect against some cancers. And turmeric andginger help fight Alzheimer's, according to recent studies. Researchers

point to the fact that rates of Alzheimer's in India are four times lower

than in America, perhaps because people there typically eat 100 to

200 milligrams of curry everyday.

The Italian tradition of enjoying a leisurely meal is good for digestion.

But what really makes this cuisine a winner is its star ingredients:

tomatoes, olive oil, garlic, oregano, parsley, and basil.

"Studies have shown that the lycopene in tomatoes may help protect

women from breast cancer," Miller says.

One of the best ways to get cancer-fighting lycopene is in cooked

tomato products: a half-cup of tomato sauce has more than 20

milligrams. Plus, garlic and traditional Italian herbs provide vitamins A

and C. And olive oil helps lower cholesterol, fight heart disease, andburn belly fat.

Notice that melted cheese isn't on that list of power Italian staples:

Italians typically use Parmesan or another hard cheese instead, grated

in small amounts for a big flavor boost.

Our judges applaud the Spanish tradition of eating tapas (small plates

of food): "I love the idea of being able to sample little portions oftasty, healthful foods and making a dinner of it," Largeman-Roth says.

The Spanish eat tons of fresh seafood, vegetables, and olive oil -- all

rock stars when it comes to your weight and well-being. Superhealthy

dishes to order: gazpacho (full of cancer-fighting lycopene and


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antioxidants) and paella (rich in fresh seafood, rice, and veggies).

Can a soup fight cancer? If it's a Thai favorite called Tom Yung Gung,

the answer just might be yes.Made with shrimp, coriander,

lemongrass, ginger, and other herbs and spices used in Thai cooking,the soup was found to possess properties 100 times more effective

than other antioxidants in inhibiting cancerous-tumor growth.

Researchers at Thailand's Kasetsart University and Japan's Kyoto and

Kinki Universities became interested in the soup's immune-boosting

qualities after noticing that the incidence of digestive tract and other

cancers was lower in Thailand than in other countries.

Many common Thai spices have feel-great benefits, our judges point

out. Ginger aids in digestion, turmeric is an anti-inflammatory, and

lemongrass has long been used in Asian medicine to help treat colds

and ease tummy troubles.

With 12 countries within its borders, South America has a very diverse

culinary repertoire. But our judges applaud the continent's traditional

diet of fresh fruits and vegetables (including legumes) along with high-protein grains like quinoa. In fact, a typical South American meal of

rice and beans creates a perfect protein, Largeman-Roth says.

While some parts of South America are famous for their huge steaks, a

healthier option (unless you share the steak with friends) is ceviche.

This mlange of fresh seafood boasts a variety of healthful spices and

ingredients, from cilantro and chile peppers to tomatoes and onions.

Forget those high-fat, calorie-stuffed options at many popular

Mexican restaurants: Authentic Mexican cuisine can be heart-healthy

and even slimming, our judges say. In fact, a Mexican diet of beans,

soups, and tomato-based sauces helped lower women's risk of breast

cancer, a study from the University of Utah found.


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And the cuisine's emphasis on slowly digested foods like beans and

fresh ground corn may provide protection from type 2 diabetes.

"Slow-release carbohydrates have been shown to lower blood sugar

and even help reverse diabetes," Miller says.

By: Judy Davie

Herbs and spices have been part of traditional diets around the world

for years, yet for many people today leading busy lives, adding small

quantities of herbs to enhance the flavour of the evening meal is too

much effort - especially when the rest of the bunch will probably rot in

the bottom of the fridge. New research published in the Australian

Medical Journal in August 2006 on the health benefits of herbs and

spices may change that thinking as we learn that even a standard

serve of spice can have the same antioxidant power as a serve ofspinach. Not only will herbs and spices add flavour thereby reducing

the need for less healthy flavours from salt, fat and sugar but they

pack a powerful punch when it comes to their bio power. Rich in

antioxidants and other phytonutrients, their general benefits include

supporting the immune system, aiding digestion and promoting cardio


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vascular health. The natural antimicrobial properties in herbs and

spices are also believed to reduce the risk of bacterial contamination

on food.Specific studies are now showing the effects of the

antioxidant properties of herbs and spices and the impact they have

on reducing LDL cholesterol. Consuming to 1 clove of garlic can havea cholesterol lowering effect of up to 9%. Garlic has also been shown

to assist in anticlotting and reduce high blood pressure. While still in

the early stages of research studies on the effects of herbs and spices

on cancer, mental health, type 2 diabetes and chronic inflammation

have observed positive results and the need for further

investigation. So the next time you feel like a bowl of berries and

yoghurt - sprinkle some cinnamon over the top - it's not only delicious,

you've effectively added the same number of antioxidants to yourplate as you'd get from a serve of broccoli.

Antioxidant rating for herbs and spices

This table ranks the top herbs and spices in terms of their antioxidant

power.

Rich Source of

Antioxidants

Good Source of

Antioxidants

Average Source of

AntioxidantsCloves Tarragon Curley Parsley

Cinnamon Peppermint Chives

Turmeric Basil Chilli

Oregano Lemongrass

Sage Dill

Rosemary Continental

parsley

Thyme Lemon BalmMarjoram Coriander

Mint Garlic

Ginger


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Antioxidant ratings for herbs and spices compared to fruit and

vegetables - ranked on per serve basis

The herbs and spices have been highlighted in this table to show just

how well they measure up against, and are often better antioxidant

sources than common fruits and vegetables.

Food/herb/spice ORAC rating

(micromole per

serve)

Serving

size

Cranberry 14184 150g

Plums 9359 150g

Blueberry 9330 150g

Blackberry 8022 150g

Raspberry 7388 150g

Artichoke 7057 150g

Apple - Granny

Smith

5849 150g

Strawberry 5366 150g

Cherries 5042 150g

Apple - Fuji 3890 150g

Cloves 3144 1g

Pear - green 2867 150g

Peaches 2795 150g

Navel Orange 2721 150g

Radish 2702 75g

Cinnamon 2675 1g

Broccoli 2647 75g

Tangerine 2430 150g

Spinach 2049 75g

Oregano 2008 5g

Sage 1600 5g

Turmeric 1593 1g


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Rosemary 1517 5g

Ginger 1484 10g

Thyme 1455 5g

Marjoram 1465 5g

Kiwifruit 1377 150g

Bananas 1319 150g

Aubergine/eggplan

t

1061 75g

Mint 969 5g

Tarragon 777 5g

Peppermint 699 5g

Tomato 523 75g

Basil 515 5g

Lemongrass 437 5g

Dill 390 5g

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Kick Up Your Metabolism