6 (New) Ultimate Flat-Belly Summer Foods

It’s summertime—are you in swimsuit shape?

Even if you’ve spent the past months dieting yourself into fit form, a few poor food choices each week can quickly add up to a juggernaut of jiggle well before Labor Day. Don’t believe us? Consider the caloric damage of typical summer activities—weekly backyard BBQs provide pounds of juicy burgers topped with gobs of high-calorie condiments; ice cream dates offer options of double and triple scoops, smothered in sugar-packed and fat-blasted toppings; and seasonal drink choices (the kind you add umbrellas to and sip from faux-coconuts) guarantee you’ll wash it all down with hundreds of extra calories. Not exactly flat-belly fare.

That’s why Eat This Not That! The Best (and Worst )! has developed this list of 6 essential summer foods. The more of these bulge-battlers you eat, the better your chances of keeping those abs flat throughout this skin-baring season.

QUINOA

Per ¼ cup:

• 170 calories
• 2.5 g fat
• 7 g protein
• 3 g fiber

For starters, anytime you choose a whole-grain product over one made from nutrient-stripped white flour, you wage war against belly fat. Penn State researchers found that dieters who ate whole-grains lost twice as much belly fat as those who stuck to white-flour products—even though they’d consumed the same number of calories. What’s more, quinoa contains twice the belly-filling protein as regular cereal grains, fewer glucose-raising carbohydrates, and even a handful of healthy fats. So start your day off with a cup of cooked quinoa combined with a ½ cup of milk and ½ cup of blueberries—microwave for 60 seconds, and you have a delicious (and slimming) alternative to your traditional oatmeal. Bob’s Red Mill Organic Quinoa won “Best Grain” in the Men’s Health 125 Best Foods For Men Awards 2009. See the other Best Foods For Men winners here.

GREEN TEA

• 0 calories

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. It’s safe to say that green tea is one of the best beverages for your health.

KEFIR

Per cup:

• 174 calories
• 2 g fat
• 14 g protein
• 3 g fiber

Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans, but there’s no danger in downing probiotic-packed products. We like Lifeway Lowfat Blueberry Kefir—it contains L. casei, the same probiotic used in the study.

AVOCADO

Per avocado:

• 322 calories
• 29 g fat (4 g saturated, 20 g monounsaturated)
• 13 g fiber
• 4 g protein

Never fear this full-fat Mediterranean-diet staple: It’s teeming with healthy monounsaturated fats (also found in olive oil), which have been linked to lowered LDL cholesterol levels and weight-loss. In fact, a recent longitudinal study published in The New England Journal of Medicine found that the healthy-fat Mediterranean diet was more effective than a diet that avoided fats altogether—so go ahead and indulge! (The fats you should not indulge in, however, are artery-clogging trans-fats.

EGGS

Per 1 large scrambled egg:

• 102 calories
• 7 g fat (2 g saturated)
• 7 g protein

A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that’s 7.4 pounds a year!). Jump-start your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs.

GRAPEFRUIT

Per grapefruit:

• 104 calories
• 4 g fiber
• 2 g protein

A grapefruit a day in addition to your regular meals can speed weight loss. The fruit’s acidity slows digestion, meaning it takes longer to move through your system, and you’ll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

By Dave Zinczenko and Matt Goulding, Men's Health

Posted: True Health Is True Wealth

Related Resources: More Healthy Eating Advice

• Eat This Not That! The Best (& Worst!) Foods in America!: The No-Diet Weight Loss Solution
• America's Healthiest (and unhealthiest) Supermarket Foods

Tuna and Eggs Keep Your Brain Big... Stop Shrinkage from Age Through B12

As if wrinkles weren’t bad enough, turns out our brains tend to shrivel as we age, too. Could eggs and tuna be the key to less shrinkage? 

Research makes it seem so. Why? Because both tuna and eggs are good sources of vitamin B12. And B12 may help keep brain atrophy in check. 

How Low Is Low?
In a 5-year study, people in their 60s and beyond who were low -- but not deficient -- on B12 were three to six times more likely to have brain atrophy than did people on the higher end of the normal B12 range. So being even a little low may be bad. Make sure you’re getting enough by taking a supplement or eating B12-rich foods -- like eggs and tuna. 

Why Bigger Is Better
Brain shrinkage is commonly seen in people with Alzheimer’s disease, and more and more research points to a connection between cognitive function and B12 levels. So that may explain the connection with brain shrinkage. B vitamins may help ward off stroke, too. 

Want to give your brain a workout?  Boost your verbal dexteity and exercise your mind with word and number games, crossword puzzles, and engaging & provoking conversation.

Vitamin B12, also called cobalamin, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Vitamin B12, the most complex of the vitamins, contains the metal ion, cobalt, in its structure.

Symptoms of vitamin B12 deficiency include the following:

• Pernicious or megaloblastic anemia
• Numbness and tingling of the arms or legs
• Difficulty walking
• Fatigue
• Sore tongue
• Loss of appetite
• Constipation
• Memory loss
• Disorientation
• Moodiness
• Damage to the myelin sheath, the protective covering around nerves
• Dementia

Here are tips to help increase your intake of vitamin B12:

• Rub a little olive oil, squeeze a bit of fresh lemon, and crack some black pepper and salt on a fresh piece of salmon. Grill on the barbeque or broil it in the oven.
• Have a bowl of fortified, high-fiber breakfast cereal in the morning.
• Mix canned tuna with some olive oil, white beans, and salt and pepper. Enjoy with some whole wheat crackers.
• For an afternoon snack, try a cup of yogurt. Jazz it up with some sliced fresh fruit or crunchy granola.
• Skewer large shrimp with mushrooms, tomatoes, onion, and zucchini. Brush on a marinade and toss on the barbeque.
• If you take a multivitamin/mineral supplement, make sure that it contains B12.

Major Food Sources

(Be Aware That Some of These Foods May Have Other Risks)

Food	Serving size	Vitamin B12 content  (mcg)
Clams, steamed	3 oz	84
Beef liver, cooked	3 oz	60
Mussels, steamed	3 oz	20.4
Fortified breakfast cereal	¾ cup	6
Rainbow trout, cooked	3 oz	5.3
Salmon, cooked	3 oz	4.9
Beef, cooked	3 oz	2.1
Milk	1 cup	0.9
Yogurt	1 cup	0.9
Egg	1 large	0.5
Brie cheese	1 oz	0.5
American cheese	1 oz	0.4
Chicken, roasted	3 oz	0.3

Related Articles:  Why You Don't Want to Run Low on Vitamin B12

Eggs May Reduce High Blood Pressure

Researchers in Canada are reporting evidence that eggs — often frowned upon for their high cholesterol content — may reduce another heart disease risk factor — high blood pressure. They describe identification of egg proteins that act like a popular group of prescription medications in lowering blood pressure. The report appeared in the Feb. 11 issue of ACS’ Journal of Agricultural and Food Chemistry, a bi-weekly publication. In the new study, Jianping Wu and Kaustav Majumder note that eggs are an inexpensive source of high-quality protein and other nutrients. Egg consumption, however, has decreased during the last 40 years amid concerns about cholesterol. Recent studies do suggest that healthy people can eat eggs without increasing their heart disease risk. Other research hinted that certain egg proteins might have effects similar to ACE inhibitors, prescription drugs used to treat high blood pressure. Pursuing that lead in laboratory studies, the scientists identified several different peptides in boiled and fried eggs that act as potent ACE inhibitors. The scientists showed that enzymes in the stomach and small intestine produce these peptides from eggs. Fried eggs had the highest ACE inhibitory activity. It will take studies in humans to determine if the egg proteins do lower blood pressure in people, the scientists emphasized. Funding for the research came from livestock and poultry industry groups.

Are Eggs Diabetes-Friendly?

Do you eat an egg a day? If you have diabetes, your breakfast habit may double your risk of a heart attack. A recent study of more than 17,000 men and women concluded that eating up to one egg a day did not increase patients’ risk for a heart attack or stroke – unless they had diabetes, reports the American Diabetes Association. For diabetics, eating one egg a day doubled the risk for a heart attack in men and raised the risk of heart attack in women by 50%.

So does this mean you have to give up your favorite scrambled egg or omelet recipe forever? Certainly not. Use egg whites instead of the high-cholesterol yolks.

Egg Beaters and other egg substitutes give you the taste of eggs without the yolks. But if you don’t want to buy extra groceries you can separate the eggs yourself. The ADA says it’s OK to have one yolk every now and then, so you can mix one yolk with two or three egg whites from time to time to give you the taste and volume without all the high cholesterol. Add your favorite fresh herbs (cilantro, rosemary) and a few vegetables (mushrooms, tomatoes, asparagus), and you’ll have a gourmet breakfast that’s healthy for you too.

Source: LIfe Script

Vilified Vittles Reconsidered

 Some foods with a bad rap not as bad as we thought

Maybe you think nutritionists flip flop as often as political candidates seem to do. Eggs are bad, no eggs are OK. Switch to margarine, no go back to butter. Drink eight glasses of water each day, no never mind.

What appears to be conflicting news about nutrition is due to the ever-evolving nature of science, said Linda Van Horn, a professor of preventive medicine and nutrition researcher at Northwestern University.

New discoveries about the composition of foods are often behind these seeming nutrition flip-flops, said Van Horn, who serves as editor of the Journal of the American Dietetic Association and is charged daily with the task of translating emerging science.

Sometimes new research reveals that certain foods fail to live up to their early hype. Yet, often we learn that foods have hidden qualities not previously recognized.

Even lard doesn't look quite as bad these days compared to the trans-fat-laden hydrogenated oil that replaced it.

We'll never get to the fantasy in Woody Allen's movie "Sleeper" where he wakes up in the future to discover that junk food is actually good for you. However, some demonized foods turn out to be better for you than you think.

Here are five often-vilified foods that deserve a second chance.

White bread Why the bad rap? Viewed as fattening and devoid of nutrients compared to its whole-grain cousins, white bread got kicked to the curb.

Reasons to reconsider: White breads are far from empty calories. They're actually enriched with several essential nutrients that many of us lack, including folic acid, iron and B-vitamins. Half our grains should be whole, but the other half can be white--primarily so we don't miss out on these vital nutrients.

Best ways to enjoy: Choose whole-grain bread for your morning toast and sandwiches, but don't feel bad eating a sourdough roll, crunchy baguette or crispy flatbread at dinner time.

Frozen and canned vegetables Why the bad rap? With the emphasis on locally-grown fresh produce, frozen and canned vegetables have gotten a rotten reputation that's been hard to shake.

Reasons to reconsider: Frozen and canned vegetables are picked and processed at their peak of freshness so nutrients are not lost. Studies have shown that the nutrient level is comparable to fresh produce. Plus, it's hard to beat the convenience of having vegetables stashed in your freezer or pantry.

Best ways to enjoy: Buy the varieties without sauces and give canned veggies a quick rinse to reduce the sodium content.

Potatoes Why the bad rap? Spuds became synonymous with starch and were dismissed for their perceived waist-thickening carbs and high glycemic index.

Reasons to reconsider: An average potato is only 100 calories and packs in several key nutrients, including potassium and vitamin C. Recent studies indicate that potatoes contain resistant starch, a type of dietary fiber that "resists" digestion and may help boost your calorie burn and keep you feeling full.

Best ways to enjoy: Keep whole and out of the deep fryer. Watch out for the high-fat toppings that are more to blame than the potato itself. Serving potatoes cold in salads helps to amp up the resistant starch.

Red meat Why the bad rap? It has become almost fashionable to say you avoid red meat, which has taken a hit due to its saturated fat, especially in well-marbled steaks and juicy hamburgers.

Reasons to reconsider: Beef is an excellent source of protein and vitamin B-12, and is one of the richest suppliers of iron, zinc and selenium--a trio of important minerals. Portion size and cut of beef are what you need to keep in mind. Many lean cuts have less fat than a skinless chicken thigh.

Best ways to enjoy: Choose the leanest cuts with "loin" or "round" in the name, such as tenderloin, sirloin or top round. Rather than a huge slab on your plate, aim for a portion about the size of deck of cards or combine it with vegetables in stir-fries and kebabs.

Cheese Why the bad rap? There is no denying that many cheeses are high in calories and fat, especially saturated fat.

Reasons to reconsider: Cheese is a good source of calcium and protein. Newer studies indicate that cheese contains conjugated linoleic acid or CLA, a "good" fat that may help reduce the risk of cancer, heart disease and diabetes.

Best ways to enjoy: Go for the real stuff. Nonfat cheeses don't fully cut it. Try strong-flavored cheeses that require only a sliver for satisfaction.

By Janet Helm is a registered dietitian and nutrition consultant in Chicago & contributor to the Chicago Tribune