SUPREME RECIPE OF THE WEEK:
19 FOODS FOR WEIGHT LOSS!!
ALMOND BUTTER
Adding this spread may lower bread's glycemic index (a measure
of a food's effect on blood sugar). A study from the University of Toronto
found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice.
Eat more Try it for a change from peanut butter in sandwiches,
or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain
yogurt. Or add a dollop to oatmeal for flavor and protein.
APPLES
An apple a day can keep weight gain at bay. People who chomped
an apple before a pasta meal ate fewer calories
overall than those who had a different snack. Plus, the antioxidants in apples
may help prevent metabolic syndrome, a condition marked by excess belly fat or
an "apple shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a
pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and
1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
AVOCADO
Don't let the fat content of an avocado (29 grams) scare
you—that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases
satiety. And it's terrific party food.
Eat more Add avocado to your sandwich instead of mayo for a
creamy texture and a shot of flavor. Avocados do contain a lot of calories, so
it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's
100-calorie fresh guacamole packs (WhollyGuac.com). They're easy to pack in your lunch and pair
with chopped vegetables.
BLUEBERRIES
All
berries are good for you, but those with a blue
hue are among the best of the bunch. They have the highest antioxidant level of
all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. 
BUCKWHEAT PASTA
Swap plain noodles for this hearty variety; you'll slip into
your favorite jeans in no time. Buckwheat is high in fiber and,
unlike most carbs, contains protein, so it's harder to overeat buckwheat pasta
than the regular stuff.
Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a
light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and
onions. Or make buckwheat crepes using our tasty recipe.
CHILES
One reason to spice up your meals: You'll crank up your metabolism. A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles.
Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.
EGGS
Eat more Omelets and scrambles are obvious choices, but if you can't cook
before work, bake a frittata on Sunday; chill it and nuke slices for up to a
week. An easy recipe: Vegetable Frittata
GOJI BERRIES
These chewy, tart berries have a hunger-curbing edge over other
fruit: 18 amino acids, which make them a surprising source of protein. Snack on them mid-afternoon to stay satisfied until
dinner. The calorie cost? Only 35 per tablespoon.
Eat more Mix 1/4 cup of the dried berries (from health food
stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or
for dessert, pour 1/4 cup boiling water into a bowl with
2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat
vanilla frozen yogurt.
KALE
This green has been buzzy lately. One raw chopped cup contains
34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and
calcium.
LENTILS
Lentils are a bona fide belly flattener. Eating them helps prevent insulin spikes
that cause your body to create excess fat, especially in the abdominal area.
Eat more There are many varieties of lentils, but red and yellow
cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for
a heartier dish. Their mild flavor blends right in, and because they're high in
protein, you can skip meat altogether.
OATS
All oats are healthful, but the steel-cut and rolled varieties
(which are minimally processed) have up to 5 grams of fiber per serving, making
them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Eat more Instead of using breadcrumbs, add oats to meat
loaf—about 1 cup for a recipe that serves eight. Or try this recipe for turkey and oatmeal meatballs.
OLIVE
OIL
Like avocados, olive oil has healthy fat that increases
satiety, taming your appetite. But that's hardly its only slimming feature.
Research shows it also has anti-inflammatory properties. Chronic inflammation
in the body is linked to metabolic syndrome.
Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of
your veggies, a study published in the British Journal of Nutrition
notes. Or toss pasta with a few teaspoons of olive oil, fresh
basil and sautéeed garlic.
PARMESAN
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one
serving of whole milk or cheese daily were less likely to gain weight over
time, a study in The American Journal of Clinical Nutrition finds.
Eat more Grate Parmesan over roasted vegetables. Or snack on a 1-ounce portion with an apple
or a pear.
YOGURT
Dietitians often refer to plain yogurt as the perfect food, and for
good reason: With its trifecta of carbs, protein and fat, it can stave off
hunger by keeping blood sugar levels steady.
Eat more Use lowfat plain yogurt instead of mayonnaise in
chicken or potato salad, or top a baked potato with a bit of yogurt and a
squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Look for
Greek yogurt, which has more protein than other versions.
POMEGRANATES
The juice gets all the hype for being healthy, but pomegranate
seeds deserve their own spotlight. In addition to
being loaded with folate and disease-fighting antioxidants, they're low in
calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.
Eat more Pop the raw seeds on their own (many grocery stores
sell them preshucked) as a snack at your desk. Use them in salads instead of nuts. They're especially delicious on raw baby spinach with lemon-poppy seed dressing.
QUINOA
Eat more Mix chopped raw kale into cooked black beans. Or slice kale into thin strips, sauté it
with vegetable broth and top with orange slices. Make it a meal by tossing the
mix with quinoa.
SARDINES
These tiny fish are the unsung stars of the sea. They are high
in protein and loaded with omega-3s, which also help the body maintain muscle.
And they're low in mercury and high in calcium, making them a smart fish pick
for pregnant women. If the flavor doesn't appeal to you, soak
them in milk for an hour; it will remove any trace of fishiness.
Eat more Use sardines in recipes you like that call for
anchovies, including Caesar salad and stuffing. Or make a sardine melt: Toss
whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the
mixture on top of a slice of pumpernickel or rye bread, cover with a slice of
cheddar and broil.
TARRAGON
You can use this herb, a staple in French cooking, in place of
salt in marinades and salad dressings. Plus, tarragon lends a sweet,
licorice-like flavor to bland foods.
Eat more Rub 2 tbsp dried tarragon on chicken before baking or
grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz
lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan,
director of culinary development at Laura Chenel's Chèvre, a fromagerie
in Sonoma, California.
WILD SALMON
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin
sensitivity—which helps build muscle and decrease belly fat. And the more
muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
Eat more You don't need to do much to enhance salmon's taste,
says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best.
Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil
for 1 to 3 minutes on each side."
Lady Supreme!!!!
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