A Nutrition Minute!!! (sorry this took so long, jen)

I want you to stop and think a minute about what you eat everyday . . . How often do we eat to actually fuel our bodies? Well, here are 12 POWER FOODS that will give you energy and fuel your body to do all the things you want to do. (most info taken from the ABS Diet)

**Incorporate two or three of these foods into each of your three major meals and at least one of them into each of your three snacks.

1. Almonds and other nuts - High in protein. Helps build muscles and fight cravings. Stay away from salted or smoked. (lightly salted won't kill you)

2. Beans and legumes - They are full of fiber, protein, iron, and folate. They help build muscle, burn fat, and regulate digestion. Stay away from refried beans, baked beans, and beans high in sugar.

3. Spinach and other green vegetables - They help neutralize free radicals, which are molecules that accelerate the aging process. A power veggie is broccoli. Broccoli has 90% of the vitamin C of a fresh orange and almost half as much calcium as milk. Pretty cool.

4. Dairy (fat-free or low fat milk, yogurt, cheese, and cottage cheese) - They build strong bones and fires up weight loss. Watch out for whole milk and frozen yogurt. Studies show that dieters who consumed about 3 cups of fat-free milk a day lost nearly twice as much weight as dieters getting less calcium. So drink up. Make sure to watch the sugar content in yogurt.

5. Instant oatmeal - (unsweetened and unflavored) Oatmeal boots energy, reduces cholesterol, and maintains blood sugar levels. Watch cereals with added sugar and High-gructose corn syrup. A Penn State study showed that oatmeal sustains your blood sugar levels longer than many other foods, which keep your insulin levels stable and ensures you won't be ravenous for the few hours that follow. That's good, because spikes in the production of insulin slow your metabolism and send a signal to the body that it's time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes leses of a spike in insulin levels than foods like bagels. Inclue it in a smoothie or as your breakfast.

6. Eggs - They build muscle and burn fat. If you are worried about cholesterol you can cut out the yolks and use the whites.

7. Turkey and other lean meats (lean steak, chicken, fish) - They build muscle and improve your immune system. Rich in protein, iron, zinc, creatine, omega-3. Watch out for sausage, bacon, cured meats, ham, fatty cuts of steak.

8. Peanut Butter (All natural) - Builds muscle and burns fat. A great snack, be careful on how much you eat. Stick to 3 tablespoons a day.

9. Olive oil - It lowers cholesterol and boosts the immune system. Olive oil and oils like it will help you eat less by controlling your food cravings; they'll also help you burn fat and keep your cholesterol in check.

10. Whole-grain breads and cereals - Prevents your body from storing fat. Rich in fiber, protein, thiamin, iron ,calcium. Be careful of breads labeled WHEAT instead of WHOLE WHEAT. Whole-grain will keep your insulin levels low which keep you from storing fat.

11. Extra-Protein (whey) powder - Builds muscle and burns fat. Watch out for soy protein. It is a super food because it has the most amout of protein with the least amount of fat making it fat's enemy. Add it to a smoothie, sprinkle on food, or mix in water.

12. Raspberries and other berries - Protects your hear, enhances eyesight, improves balance, coordination, and short-term memory, and prevents cravings. WOW!! Watch out for jellies, which eliminate fiber and add sugar. Any berry will do. I cup of raspberries packs 6 grams of fiber and more than half your dailt requirement of vitamin C. Blueberries are also loaded with soluable fiber, like oatmeal, keeps you fuller longer. Blueberries beat out 39 other fruits and veggies in the antioxidant power ratings.

I hope there is something in here of value to you. Eating healthy isn't as hard as it seems. Just be smart and be aware of harmful perservatives, hidden sugars, and foods that don't fuel the body. Stay tuned for the next NUTRITIONAL MINUTE!