5 Top Mega Foods That Can Boost Your Health

With the new year rolling around, I know that many of you have resolved to take this opportunity to lose some extra pounds and become more healthy. Remember that with any goal, preparation is key.

I have compiled some information on my top five foods that will maximize your nutritional efforts. They will boost immunity, raise your metabolism and help you lose weight. I keep these items in the fridge and I eat them every day.

Stock up for yourselves and reap the benefits!

1. YOGURT- This fermented dairy product is made by adding bacterial cultures to milk which causes the transformation of the milk’s sugar (lactose) to lactic acid. This makes it a great choice for people who are lactose intolerant. The yogurt is also filled with calcium and b-vitamins that boost your immune system. It’s main function however, is to create a balanced ‘gut flora” when our systems have been thrown off balance by alcohol, antibiotics, toxic substances and stress.

The “probiotic” effect of the yogurt reduces the growth of harmful bacteria in your intestines and has been shown to help irritable bowel syndrome (IBS) and improve regularity.

I eat yogurt almost everyday, I stick with plain unsweetened low fat or full fat yogurt. The added sugar in most yogurts will counteract it’s cleansing effects, so look for brands with no added sugar and for cultures such as Lb acidophilus or Lb bulgaricus.

You can freeze it, toss fruit or cereal or add it to a healthy shake.

2. EGGS- Of the nine essential amino acids that the body can not produce on its own, the egg contains them all, which makes this little guy a “complete protein”. This nutrient dense food is filled with b-vitamins, selenium and choline (which helps developing brains in utero.)

With only 80 calories per egg, 5 grams of fat and 7 grams of protein, it is an excellent snack or meal. Try to mix egg whites and whole eggs together to keep the calories in check while still reaping the benefits of all the vitamins found in the yoke.

Eggs became my best friend while training for my Hawaiian Tropic competitions. They are also very versatile and can be used in frittatas, omelets, and egg salads. Try them hard-boiled as a portable snack.

3. GREEN TEA- Drink it hot or cold or taken in supplement form, this antioxidant rich food is rich in polyphenols and catechins. It has been shown to have antibacterial and anti inflammatory properties that enhance your immune system.

Best of all, It has been shown to boost your metabolism when combined with caffeine. New studies show that adding citrus to the tea enhances the absorption of the polyphenols in your body. Substitute your coffee with green tea daily or try green tea supplements.

4. BERRIES- These antioxidant superstars are bursting with flavor and powerful vitamins.The top three most powerful berries are: cranberries, blueberries and blackberries. Each of these berries are considered a low sugar fruit and filled with natural fiber.

They are naturally low in calories and high in Vitamin C. I top my yogurts, cereals and cottage cheese with these delicious berries. Fresh is best but frozen will do when they are not in season. New studies show that ripe fruit has the same or more antioxidant power, so don’t throw away fruit that you think is too ripe.

5. HIGH FIBER CEREAL- This exceptional food is my go- to cleansing system. The fiber promotes wavelike contractions that sweep out harmful substances from your intestines and keeps you regular. Fiber keeps your blood sugar levels low and helps you feel full longer.

Studies also show that fiber slows fat absorption in your body and fat is carried out in your stools more than with any other food. Of course all fiber rich foods work in the same way but I suggest high fiber cereals like ALL-BRAN or FIBER ONE because they have the highest grams of fiber per serving, a whopping 26 grams per cup.

Since you should aim for 25-35 grams of fiber per day, you see why the cereal comes highly recommended. Adding fruit or Splenda makes this cereal more tasty but if it is not your thing, try adding wheat germ or bran flakes to your regular cereal.

All these foods have always brought me results, they are no nonsense, high impact foods with immediate effects. Keep them in your arsenal at all times to battle your weight loss goals.

Fiorella

Keep Your Summer Body All Year Long

As winter starts to set in, the last thing we want to think about is getting up and going to the gym. Don’t let the cold weather, or your cravings for comfort food undo all the hard work you did this summer to accomplish your fitness goals.

If fitting into your bathing suit was what kept you motivated all summer, then keep it handy and put it on once in a while to keep you visually tracking your goals. This way, when spring rolls around you won’t be struggling to get back into shape.

Maintaining the results you've gotten becomes simpler when fitness becomes a lifestyle rather than scrambling at the last second for bathing suit season, or getting ready for the reunion.

Hey, everyday is an excuse to look and feel great. If you made progress this summer, here are tips to keep you on track:

Stay Hydrated- Since thirst is sometimes mistaken for hunger- you tend to eat more when you are slightly dehydrated. Keep bottles of water handy and if it is hard for you to chug water and need a little flavor, try some of the sugar free drink mixes. Water keeps your digestive system humming and your metabolism running hot all winter long.

Plus, your skin will glow and you will have tons of energy for your workouts!

Add Some Spice- Heat from spices create a thermogenic effect on your body and has been shown to boost metabolism. The thermogenic effect as it pertains to food is a term that is used to refer to the way the foods we eat can increase the amount of heat your body generates to digest the food, which results in the increase in metabolism.

Another sweet benefit of spicy foods is that they've been shown to provide feelings of satiety.

Add red pepper flakes, hot sauce, jalapeño and cayenne to your foods and enjoy the heat!

Green Tea- Drinking green tea or taking supplements high in the active components of green tea have enormous health and fitness benefits. Green tea is rich in catechin polyphenols particularly epigallocatechin gallate (EGCG) which is not only a powerful antioxidant, but studies have shown that combined with caffeine (which the tea has naturally), EGCG helps you burn more calories.

Try drinking green tea as an alternative to coffee or look into green tea extract as a supplement.

Keep Protein Intake High- Protein has several things going for it in terms of fat loss and maintenance. Since protein takes longer to digest, its thermogenic effect is high, up to 27%, as apposed to carbohydrates 7% and fat 3%. Protein packs a muscle building punch that boosts your metabolism as well. The best news for dieters is that protein steadies blood sugar and makes you feel fuller, longer!

Remember- protein doesn’t have to mean boiled tasteless chicken breast. Try lean red meats, lean pork, fish and from time to time indulge in a t-bone and ribs!!

Eat Mini- Meals- Learn to eat to fuel your body. Eating more (4-5) small (200-300 calories ) high protein meals a day combined with fruits and veggies will keep you full all day and your metabolism running. Remember your BMI can help determine how many calories your body expends at rest and depending on your fitness goals, current weight and activity levels will help determine what your total calorie intake for a day should be.

You've done a great job so far and you can continue seeing through the winter by following these simple tips. Keep it up and you will look great in your bathing suit even in the middle of December!

Fiorella Dicarlo