17 white foods for a flat stomach

8/9/2019 17 White Foods for a Flat Stomach

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Shawn Wells, R.D.with Tim Skwiat, Pn1


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17 WHITE FOODSFOR A FLATSTOMACH

Debunking the White Food MythWhen it comes to blanket statements and nutrition rules, one of the most frequently

touted is the no white foods guideline. Born out of good intention, the basic premiseis to steer folks away from processed foods that have been stripped of bene cial

nutrients (e.g., ber, vitamins, minerals) and packed with heavily-re ned, high-glycemic

carbohydrates.

This list typically includes processed ours and the foods that are made with them:

breads, breakfast cereals, bagels, noodles and pasta, baked goods, crackers, etc.

This also includes consumer goods made with re ned sugars like table sugar and

high fructose corn syrup, which are seemingly ubiquitous. In fact, its estimated that Americans drink 22% of their total calories, much of that from beverages sweetened

with sugar and/or high fructose corn syrup.

Its no secret that an increased consumption of these food items is closely related to obesity

and various forms of chronic illness, including cardiovascular disease and diabetes. In fact,

numerous studies have linked consumption of these high-glycemic carbohydrates to obesity.(A, B) Whats more, in a 2004 epidemiological study, researchers analyzed nearly 90 years

worth of data, and they found, Increasing intakes of re ned carbohydrate concomitant withdecreasing intakes of ber paralleled the upward trend in the prevalence of type 2 diabetes

observed in the United States during the 20th century. (C)

While dietary fat, particularly saturated fat, has long been the scapegoat for increasing

rates of obesity and chronic disease, the tables are nally turning in the appropriate

direction. Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard, set out


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to answer the question: Are re ned carbohydrates worse than saturated fat? (D) Dr.

Hus research led him to conclude that re ned carbohydrates are likely to cause even

greater metabolic damage than saturated fat, and the time has come to shift the

focus of the diet-heart paradigm away from restricted fat intake and toward reduced

consumption of re ned carbohydrates.

The #1 Worst Carb Ever (dont eat this)

At the link below, were going to let the cat out of the bag on what is undoubtedly

the #1 WORST carb EVER, and how the money-hungry food industry is conspiring

to sneak this nightmare carb into just about everything.

In the end, this extremely common carb wreaks havoc on your fat-storing

hormones in a MAJOR way, and has even been shown to hamper memory, slow

brain activity, and increase your risk of Alzheimers.

==> The #1 Worst Carb EVER (dont eat this)

With this in mind, the no white foods guideline is a good recommendation whenapplied appropriately. However, this rule can be taken too far, as not all white foods

are created equally. Too often, folks end up avoiding many natural, unprocessed white

foods that are loaded with health-promoting and fat- ghting nutrients. With that being

said, we share with you our top 17 WHITE

Foods for a Flat Stomach.

Caulifower

Cauli ower belongs to the family of cruciferousvegetables, which may have more fat-burning

and health-boosting bene ts than nearly any

other. While broccoli is arguably the most well-

known in the family, research is showing that

cauli ower is quickly moving to the head of the

class due to its wide-ranging health bene ts.
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Cruciferous vegetables are high in ber, and simply put, ber is a nutrition all-star,

as it promotes satiety, a healthy digestive tract, regularity, cardiovascular health, and

many other health and body composition bene ts. In fact, researchers have linked

low ber intakes to increased risk for diabetes and obesity. (1, 2) Whats more, scientists

continuously demonstrate that diets higher in ber help with weight loss and weightmanagement. (3)

One unique bene t of cruciferous vegetables is their ability to ght off dietary and

environmental estrogensto which one may be exposed to through soy, plastics, and

pesticidesvia a special phytonutrient called indole-3-carbinol (I3C), which is produced

by the enzymatic breakdown of the glucosinolates found in cauli ower and other

cruciferous vegetables. (4) Environmental estrogens have also been linked to high levels

of belly fat; thus, by consuming more cruciferous vegetables like cauli ower one canght off belly fat stores at the same time. (5)

Cauli ower is an excellent source of vitamin K, which is considered to be a hallmark

anti-in ammatory nutrient as it directly regulates the in ammatory response. This,

combined with the anti-in ammatory glucosinolates, makes cauli ower an in ammation-

ghting powerhouse. In fact, research is currently being conducted to help shed light

on the anti-in ammatory bene ts of cruciferous vegetables in relation to in ammatory-

related conditions such as obesity, insulin resistance, and metabolic syndrome.

A recent study published in the renowned journal Nature Immunology discovered that

speci c proteins in cruciferous vegetables may play an essential role in gut health by

boosting immune cell production and ultimately combating bacterial infections, chronic

in ammation, and potentially even bowel cancer. (6) Whats more, these same immune

cells may also help lower food sensitivities and control obesity.


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Do you POOP enough?

Please excuse the somewhat personal nature of this excerpt, but the information we

are about to share below is extremely important for both you and your digestive health.

You may not think that youre constipated, but in reality, it is VERY likely that you ARE.

You see, constipation is not simply not being able to go, or only eliminating once

a week...thats severe constipation. The truth is, a healthy digestive system should

be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? Ifnot, you are suffering from constipation, which will cause a build up of toxins and

undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your

digestive system and overall health...really bad stuff. Just imagine all that rotted,

disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Cruciferous vegetables have also been shown through research to boast antioxidant

and anti-aging properties. In fact, one study funded by the National Cancer Institute

showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day

reduced their oxidative stress by 22% in just 3 weeks. (7)

With its mild, slightly nutty avor, cauli ower can be enjoyed in a number of ways, as it

can be eaten raw, roasted, steamed, sauted, stir-fried, or boiled. Its also increasingly

common to see cauli ower being used as a replacement for pizza crusts, rice, and

mashed potatoes. A great recipe idea is to add one teaspoon of turmeric to roasted,

sauted, or mashed cauli ower, as one study found that the combination of curcumin,
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an active ingredient in the spice turmeric, and the glucosinolates found in cauli ower

may help prevent prostate cancer by inhibiting growth of cancerous cells. (8)

Onions

A member of the Allium family of vegetables, onions are rich in sulfur-containingcompounds called sul des, avonols, and quercetin, which combine to provide many

of onions far-reaching health-promoting effects. While the Egyptians worshipped the

onions many layers as a symbol of eternity, researchers are beginning to laud this

member of the Allium family for its cardiovascular bene ts, which include reducing blood

pressure and lowering blood cholesterol levels.

As mentioned, onions are a standout source of the nutrient quercetin. In fact,

researchers at Wageningen Agricultural University showed that the absorption ofquercetin from onions is twice that from tea and more than three times that from apples. (9)

Further research at the Agricultural University of Wageningen showed that daily

consumption of onions may result in increased accumulation of quercetin in the blood.

Of note, studies have shown that quercetin can reduce blood pressure in individuals

with high blood pressure. (10) Whats more, researchers found that daily quercetin-

rich supplementation from onion peel extract resulted in improved blood cholesterol

pro les (i.e., signi cantly reduced total and LDL cholesterol), blood pressure, and bloodglucose levels, which suggests a bene cial role as a preventative measure against

cardiovascular risk. (11)

Signi cant research has also been conducted on the effects of onion consumption

on blood sugar and insulin management. The sul des in onions have been linked to

improved weight loss and blood sugar regulation in mice. (12) Additional researchers

have found similar improvements in blood sugar and blood cholesterol when

administering onion powder to mice. (13)

Onions store their carbohydrates in the form of fructans, which are an increasingly

popular type of carbohydrates known for their prebiotic effects. Fructans serve as

a substrate, or food, for the healthy bacteria that resides in the ora of the gut,

increasing overall GI tract health. Thus, onions may offer useful probiotic effects,

including the improvement of the intestinal ora, improved absorption of calcium and

magnesium, and other health bene ts.


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Do this ONCE per day(takes seconds; 11 major health bene ts)

Could it really be that ingesting this one single super nutrient from good olMother Nature, just ONCE per day, could provide ALL of these incredible health

bene ts at the SAME time?

1. Increased heart health

2. Sharpened focus

3. Heightened memory

4. Reduced joint pain

5. Improved eye health6. Greater bone density

7. More youthful skin, nails, and hair

8. Mood enhancement

9. A slimmer waistline

10. Natural hormonal enhancement

11. Anti-aging bene ts

...AND MORE?

Yes, its true, and at the link below were going to tell you ALL about this

breakthrough super nutrient and exactly where you can nd it (inexpensively)

so you can begin experiencing all of the above bene ts for yourselfquickly and

easilyeach and every day.

In fact, according to many top medical doctors today, this single super nutrient

just may be the most important nutrient EVER for your health, well-being andlongevity.

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Tip: Studies suggest that heating foods like onions and garlic may have a negative

effect on their sul des, which could potentially reduce their bene cial health properties.

However, allowing onions and garlic to sit for 10 minutes (after slicing, dicing, crushing,

etc.) before cooking preserves the compounds and provides the most health bene ts. (14)

GarlicLike onions, garlic is also a member

of the Allium family, and as a result,

you can expect many of the very same

health bene ts. Affectionately referred

to as the stinking rose, garlic is rich in

avonols and sul des, of which the best

known is allicin.

Technically, allicin is not contained

in fresh garlic. Rather, crushing or

chopping garlic results in the release of

an enzyme called allinase that catalyzes

the formation of allicin, which has been

touted by some scientists as the worlds most potent antioxidant. Because cooking

inactivates the allinase enzyme, its recommended to let garlic sit for 10 minutes afterchopping or crushing (see Tip above).

Research on garlic has demonstrated myriad cardiovascular bene ts, including

improved blood cholesterol (i.e., reduced total and LDL cholesterol) and blood pressure.(15, 16) Additionally, research suggests that garlic may play a role in suppressing

atherosclerosis (i.e., hardening of the arteries). (17)

Also of note, garlic contains a sul de called 1,2-vinyldithiin (1,2-DT), which has longbeen recognized for its anti-in ammatory properties. Recently, researchers have

discovered that 1,2-DT can inhibit adipogenesis (i.e., the formation of new fat cells) and

in ammation associated with fat accumulation. In fact, based on their experiment, the

researchers concluded that 1,2-DT has antiadipogenic and antiin ammatory actions

and may be a novel, antiobesity nutraceutical. (18)


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Recently, researchers at the University of Buffalo (UB) found that consumption of

mushrooms may offer additional health and body composition bene ts by improving

blood sugar management. Speci cally, the scientists found that consuming mushrooms

alongside rapidly-digesting carbohydrates resulted in signi cantly improved blood sugar

responses, insulin concentrations, and satiety. (22)

According to co-author Peter Horvath, associate professor in the Department of

Exercise and Nutrition Science at UB, The results indicate that the consumption

of mushrooms could be useful in regulating glucose levels. This alone may bene t

individuals attempting to lose weight and exercise longer.

Turnips

Turnips are considered root vegetables, which are plant roots that are consumed asvegetables. Other root vegetables include beets, rutabaga (i.e., yellow turnips), carrots,

celeriac, daikon, parsnip, jicama, and radishes.

Turnips are a good source of ber, providing over 2 grams (and only 5 total grams of

carbohydrates and 22 total calories) in a 3 -ounce cooked serving. They are also an

excellent source of vitamin C, which functions in the body as an antioxidant. Studies

indicate that higher intakes of vitamin C from either diet or supplements are associated

with a reduced risk of cardiovascular diseases (CVDs), including coronary heart diseaseand stroke. (23)

Like cauli ower, turnips belong to the family of cruciferous vegetables, and they contain

numerous glucosinolates. (24) In fact, amongst commonly eaten cruciferous vegetables,

turnips are behind only Brussels sprouts in their total glucosinolates content. Along with

their glucosinolates, turnips bring fantastic health bene ts. The glucosinolates in turnips

are phytonutrients that can be converted into isothiocyanates (ITCs), which possess

signi cant health-promoting properties.

Bonus: Turnip greens, which arent a white food per se, are the tops to the turnip

root. Turnip greens belong to the cruciferous vegetable family also, and as a result,

you can enjoy many of the same health bene ts posited above vis--vis glucosinolates

found in cauli ower. Whats more, turnip greens are loaded with vitamin K, and they

also contain some omega-3 fatty acids, which means they provide two hallmark anti-

in ammatory nutrients.


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ParsnipsLike turnips, parsnips are root vegetables that belong to the cruciferous family. Parsnips,

which are often thought of as a white carrot, are rich in a multitude of vitamins, as they

are a good source of the following:

Vitamin K

Vitamin C

Folate

Pantothenic acid

Vitamin E

Whats more, parsnips contain healthy levels of the following minerals:

Potassium

Iron

Calcium

Copper

Manganese

Phosphorus

Parsnips are an excellent source of both soluble and insoluble bers, providing 5grams per 100-gram portion. Adequate dietary ber is necessary to help control blood

cholesterol levels, manage blood sugar and insulin concentrations, maintain regularity,

increase satiety, and optimally manage body weight.

Parsnips contain numerous polyacetyline antioxidants, including falcarinol, falcarinodiol,

panaxydiol and methyl-falcarindiol. Polyacetylines have been shown in numerous

studies to have anti-in ammatory and anti-bacterial properties. (25)

Also of note, parsnips were highly regarded in ancient Roman times, and Pliny wrote

about them extensively. In fact, parsnips were believed to be an aphrodisiac. (26)


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BananasTypically youll see bananas on a list

of foods not to eat when it comes to fat

loss. However, if you banish this fruit,

you may be missing out on some veryimportant fat-burning nutrients.

In addition to being a rich source of

potassium, bananas are also a very

good source of the following essential

nutrients:

Vitamin B6 Vitamin C

Fiber

Manganese

Biotin

Copper

Of particular note, bananas are one of the best dietary sources of resistant starch, which

is a special type of carbohydrate that is not digested by the human body. (27)

Resistantstarch is not technically classi ed as a ber, although many researchers now believe

that it should be. Thus, with nearly 5 grams of resistant starch per banana, the net (i.e.,

usable) carbohydrate content is actually considerably lower than one may think.

Multiple studies have shown that naturally-occurring resistant starch intake increases

satiety and reduces food intake both acutely and in the long-term. (28, 29) Research

has also shown that consumption of resistant starch increases fat oxidation (i.e., fat

burning). (30)

Resistant starch has also been shown to decrease fat storage in adipocytes(i.e., fat cells) and improve insulin sensitivity. (31)


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Furthermore, researchers speculate that resistant starch may also increase the thermic

effect of feeding, which means that it boosts the metabolism, as well as promote weightloss and preserve fat free mass. (32)

Thus, despite a bad rap, bananas clearly have some fat-burning potential.

PotatoesLike bananas, white potatoes seem to get a bad rap. Pertinent to the conversation,

however, is to distinguish whole, unprocessed potatoes from potato-based foods, like

potato chips, French fries, and restaurant preparations of mashed potatoes and loadedbaked potatoes, which are typically a far cry from the humble spud.

Like bananas, potatoes contain resistant starch; in fact, raw potato starch, which

contains 8 grams of resistant starch per tablespoon, can be found at your local health

food store. As mentioned above, researchers found that supplementing the diet with 30
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grams per day of resistant starch (like that from potato starch) signi cantly improves

insulin sensitivity. (31) Additional research has found that adding as little as 5 grams of

resistant starch to a mixed meal signi cantly increases fat oxidation (i.e., fat burning)

and could decrease fat accumulation in the long term. (30)

Beyond resistant starch, potatoes are a nutrient-dense food, as a single medium potato

contains 4 grams of ber, 4 grams of protein, a variety of different phytonutrients that

have antioxidant activity, and 10 different vitamins and minerals, including the following:

Vitamin B6

Copper

Potassium

Vitamin C Manganese

Phosphorus

Niacin

Pantothenic acid

When it comes to the battle of the bulge, one of the more important factors to consider

is satiety, which refers to the feeling or state of being sated, or satis ed. Thus, when

trying to control calories (i.e., negative energy balance), its important to choose foodsthat satisfy the appetite (i.e., high satiety). No one likes to be hungry, which is all too

common when trying to eat less, and certainly, no one likes to be around a hangry

individual. [Note: Hangry is a slang term that is used to describe the state of being angry

as a result of hunger.]

Some authors refer to satiety as the new diet weapon. Knowing the importance of

feeling full, Dr. Susanna Holt and her team of researchers at the University of Sydney

set out to establish a satiety index of common foods. (33)

In the study, the researchers fedhuman subjects xed-calorie portions of thirty-eight different foods, and subsequently

recorded the subjects perceived hunger following each feeding.

The results of the study, like many similar studies, indicate that satiety is most strongly

related to the weight of the food consumed. In other words, the foods that weigh the

most satisfy hunger best, regardless of the number of calories they contain.


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Of pertinence to this conversation, boiled potatoes scored highest on Holts satiety index,

over 40% higher than any other food tested. In addition, Holt and her colleagues found

that higher amounts of certain nutrients, such as protein, dietary ber, and water content,

also correlated positively with satiety scores.

When purchasing potatoes, it may be a good idea to opt for organic when possible.

Each year, the Environmental Working Group (EWG) produces the Shoppers Guide

to Pesticides in an effort to reduce consumers exposures to pesticides as much as

possible. The EWG releases a list called the Dirty Dozen, which contains the fruits

and vegetables with the highest pesticide residues. Potatoes fall on the EWGs Dirty

Dozen list, as they contain more pesticides by weight than any other food.

ApplesIf one only looks at the nutrition facts of an apple, s/he may be underwhelmed. While

apples are a very good source of ber, including both soluble and insoluble pectin,

and vitamin C, they do not contain signi cant amounts of other vitamins and minerals.

However and thats a big howeverwhat the apple lacks in those nutrients, it more

than makes up for in its polyphenol content, including the following:

Flavonols, including quercetin (please

see section on Onions) Catechins, including epicatechin

Anthocyanins (in red-skinned apples)

Chlorogenic acid

Phloridizin and more

Research on the polyphenols in apples has

demonstrated some serious bene ts in terms

of blood sugar management and carbohydratemetabolism:

Quercetin has been shown to inhibit enzymes like alpha-amylase and alpha-

glucosidase, which are responsible for breaking down carbohydrates into

absorbable sugars. In essence, quercetin is a natural carb blocker, and it has

been shown to effectively suppress blood sugar after a meal (34) ;


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promoting nutrients are located in the skin of the apple, it may be wise to opt for organic

when possible.

Garbanzo Beans

Garbanzo beans, also known as chickpeas, are a nutrient-dense superstar as they are jam-packed with the following nutrients:

Molybdenum

Manganese

Folate

Copper

Phosphorus

Iron Zinc

Further, garbanzo beans are rich in a variety of phytonutrients, including quercetin,

kaempferol, myricetin, ferulic acid, chlorogenic acid, caffeic acid, and vanillic acid, which

all serve to function as antioxidants and may have anti-in ammatory properties. Whats

more, garbanzo beans are a good plant-based source of protein, and they provide 12

grams of ber per 1-cup serving.

The majority of the ber is insoluble, which can be fermented by the bene cial bacteria

in the gut to produce short-chain fatty acids (SFCAs). SFCAs go on to be metabolized

by other cells in the body (e.g., intestinal, liver), and SFCAs may reduce the risk of

developing gastrointestinal disorders, cancer, cardiovascular disease, and blood

cholesterol. (39)

As mentioned previously, dietary ber and protein are two nutrients that researchers

have found to be positively associated with satiety, or feelings of fullness. Notsurprisingly, researchers found that when human subjects supplemented their regular

diet with chickpeas daily, they reported signi cant improvements in satiety, appetite,

meal satisfaction, and bowel function. Participants were also found to decrease

consumption of snack foods and overall calorie intake. (40)

Garbanzo beans belong to a family of plant-based foods called pulses, which are part


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of the legume family. Several studies have demonstrated signi cant decreases in body

weight when pulses are added to a reduced-calorie diet. As a matter of fact, researchers

from Purdue University found that subjects who added just 3 cups per week of pulses

to their reduced-calorie diet lost over twice as much weight as the control group, who

consumed the same number of calories. After 6 weeks, the legume-eating group hadlost over three times as much weight as the control group. (41)

Whats more, an increase in the hormone cholecystokinin (CCK), a hormone secreted

in the gut in response to protein and fat intake that helps to slow gastric emptying and

increase satiety, has been reported following bean consumption. (42) Thus, in addition to

their high protein and ber content, dietary pulses may positively in uence appetite by

stimulating satiety centers in the brain.

Plain Organic Greek YogurtWhen it comes to ghting the battle of the bulge, there is likely not a more important

nutrient than protein. As a matter of fact, researchers suggest that an increased protein

intake may be one of the single most important dietary and lifestyle changes that one

can make as part of an effective weight loss strategy.

Speci cally, there are multiple potential bene cial outcomes associated with an

increased protein intake: (43)

1. Increased satiety: Protein-rich foods induce a greater sense of satisfaction than

fat- or carbohydrate-rich foods, and they may even decrease energy intake in

subsequent meals;

2. Increased thermogenesis: Dietary

protein exerts a signi cantly

higher thermic effect than fats or

carbohydrates, and high-protein dietshave continuously been shown to

boost the metabolism (i.e., increase

energy expenditure); and

3. Maintenance or building of fat free

mass (FFM) and preservation of

metabolic rate: High-protein diets have


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continuously been shown to preserve FFM when dieting for fat loss, and they have

also been shown to be necessary for the preservation of metabolic rate, which is

frequently compromised as a result of dieting. (44)

Clearly then, one of the single most important dietary factors that you can do to supportyour fat loss goals is boost your protein intake, and for those reasons, plain Greek

yogurt makes the list of fat- ghting foods. Greek yogurt contains more than double the

protein of regular yogurt and only about one-third the amount of sugar.

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Whats more, authentic strained Greek yogurt is rich in multiple sources of probiotics.

Research indicates that the gut ora (i.e., the bacterial ecosystem) of obese folks differs

signi cantly from that of thin people. (45) Along these lines, recent research published in

the British Journal of Nutrition suggests that certain probiotics from the Lactobacillus

family of bacteria, which are prominent in Greek yogurt, may help folks lose weight andkeep it off. (46)

When choosing a Greek yogurt, its best to opt for plain versions, as fruit- avored

varieties have over three times as much added sugar. Instead, adding some fresh fruit

(e.g., berries) will provide a nutrient-dense source of ber, vitamins, antioxidants, and

polyphenols.
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In addition, it may be best to opt for organic sources of Greek yogurt and other forms

of dairy whenever possible, as organic dairy has a signi cantly different fatty acid

pro le when compared to conventional dairy. Speci cally, studies comparing organic to

conventional dairy have reported that organic contains: (47)

25% fewer omega-6 fatty acids, which are pro-in ammatory;

62% more omega-3 fatty acids, which are anti-in ammatory;

2.5 times lower omega-6 to omega-3 fatty acid ratio, which is much closer to

optimal;

32% more EPA and 19% more DHA, which are two omega-3 fatty acids crucial

for nervous system function, cardiovascular health, pain management, hormonal

regulation, body composition, feelings of well being, and more; and

18% more conjugated linoleic acid (CLA), which has been shown to reduce bodyfat, increase lean body mass, and improve body composition. (48)

Cottage CheeseCottage cheese goes hand-in-hand with the discussion of Greek yogurt. Cottage cheese

packs a whopping 28 grams of protein per single cup, and it is also a good source of

calcium, ribo avin, vitamin B12, selenium, and phosphorus.

Cottage cheese is rich in casein protein, which is known as a slow-digesting protein. Inessence, casein forms a gel-like substance in the stomach, which makes it a very ef cient

supplier of amino acids, the building blocks of proteins. In fact, studies show that levels of

amino acids remain elevated upwards of 5 hours after ingestion of casein protein. (49)

While whey, a fast-digesting protein, is often thought of as the gold standard of

protein supplements, some studies suggest that caseinor a combination of whey and

caseinmay provide greater muscle building and recovery bene ts. In animal studies,

scientists have found that, compared to whey, casein protein provides a more sustainedanabolic effect. (50)

Recent research in humans demonstrated that a blend of whey and casein is superior

to whey protein alone after resistance training to promote muscle protein synthesis and

recovery. (51) Furthermore, scientists recently demonstrated that casein protein provides

muscle recovery bene ts during sleep when consumed before bed. (52)


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One cup of cottage cheese also packs a healthy punch of branched-chain amino acids

(BCAAs), including over 2 grams of leucine, which is essential to muscle health.

BCAAs are crucial to exercise performance, muscle recovery, and maintaining blood

sugar levels, and the amino acid leucine is considered to be the anabolic trigger for

muscle recovery and growth following exercise. (53)

ChickenChicken is best known for its high protein content, and at 35 grams of protein per

4-ounce (cooked) portion, it is indeed an excellent source. As a result, it helps boost

the metabolism, increase satiety, and support the maintenance of calorie-burning lean

body mass. Lean body mass is more metabolically active than body fat, and generally

speaking, metabolic rate is proportionate to lean body mass. (54)

In addition to its rich protein content, chicken is also a very good source of numerous

other vitamins and minerals that are critical to overall health and metabolism, including:

Vitamin B3

Vitamin B6

Vitamin B12

Pantothenic acid

Selenium Phosphorus

Choline

Zinc

Copper

Magnesium

Iron

Clearly, chicken provides broad nutrient support. Like cottage cheese, chicken is also anexcellent source of the amino acid leucine. A cooked 4-ounce portion of chicken breast

provides over 2 grams of leucine, which is the threshold at which protein synthesis is

restored, according to researchers at the University of Illinois.

In fact, high-leucine diets (a minimum of 2 grams of leucine per meal) led to greater

weight loss, greater fat loss, and better preservation of lean body mass. Whats more,


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the researchers found that the high-leucine diets also resulted in better blood sugar

control. (55, 56)

White Fish

There are many varieties of white sh, and according to Cooking Light magazine, theycan be separated into three different categories based on their color, texture, and fat

content: (57)

White, lean, and rm: Alaska pollock, cat sh, grouper, haddock, Paci c cod,

Paci c halibut, Paci c rock sh, Paci c sole, striped bass, sword sh;

White, lean, and aky: Atlantic croaker, black sea bass, branzino, ounder,

rainbow smelt, red snapper, tilapia, rainbow trout, whiting; and

White, rm, and oil-rich: Atlantic shad, albacore tuna, California white seabass, Chilean sea bass, cobia, lake trout, lake white sh, Paci c escolar, Paci c

sable sh, white sturgeon.

As noted, the majority of white sh are very lean sources of metabolism-boosting,

appetite-satiating protein. In fact, one of the bene ts of consuming these very lean

sources of protein is that they tend to be very low in environmental chemicals and

toxins. Many of the pollutants that are in rivers and oceans are oil-soluble, which means

that they accumulate in or on anything oily. As a result, lean white sh contain relativelylower traces of certain toxic residues than oily sh types.

With that being said, oil-rich white sh (e.g., shad, tuna, sea bass, cobia, etc.) are

fantastic sources of the omega-3 fatty acids EPA and DHA. These essential fatty acids,

which must be derived from dietary sources, play a signi cant role in metabolism and

body weight management.


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Never eat this type of sh (EVER)

While weve been led to believe that sh is one of the healthiest food choices

around, what you probably didnt know is that there are 4 speci c types of sh -- allvery common -- that you should literally NEVER eat due to incredibly high levels

of contamination that can and WILL hammer the delicate cells of your body with

toxic in ammation...

In the end, this toxic in ammation build up contributes to achy joints, premature

aging of the skin (and less visible organs like the heart, kidneys, and liver),

dif culty shedding excess weight, cognitive decline, forgetfulness, feeling blue and

moody, and so much more...

Whatever you do, AVOID these 4 types of sh like the plague:

==> NEVER eat this type of sh (EVER)

Watch out!

For instance, researchers at the Kronos Longevity Research Institute in Phoenix,

Arizona, found that when subjects consumed four servings of fatty sh each week

along with sh oil daily, they signi cantly improved insulin sensitivity and markers of

in ammation, including C-reactive protein. (58) Obesity and insulin resistance are closely

related; in fact, a paper written by Kahn et al (59) on the topic has been cited over 2,000

times in peer-reviewed journals.

Researchers from Gettysburg College found that supplementation with sh oils, whichsupply the same types of omega-3 fatty acids found in the oil-rich white sh, for 6 weeks

signi cantly increased fat free mass and decreased fat mass. (60) Whats more, the

subjects also experienced increased metabolic rate and signi cantly decreased levels of

cortisol, a stress hormone associated with increased abdominal fat storage. (61)

In addition to being an excellent source of protein, white sh are also rich in a number
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of vitamins and minerals, including a number of B vitamins such as niacin, which is

needed to promote healthy cells and to help eliminate toxins from the body, and vitamin

B6, which keeps the skin, nervous system, and red blood cells healthy. White sh also

contains several essential minerals such as iron, phosphorous, selenium, and iodine.

White Chia SeedsCha, cha, cha, cha, chia! Its hard to avoid mentioning the ol Chia Pet when

discussing this nutrient-dense seed. One ounce of this super seed of the ancient Aztecs

contains nearly 5 grams of omega-3 fatty acids in an in ammation- ghting 3:1 ratio of

omega-3 to omega-6 fatty acids.

Whats more, that same serving size will also yield 11 grams of gut-friendly ber and 4

grams of protein, a combination of nutrients known to satiate the appetite and help regulateblood sugar. To say that these seeds are chockfull of nutrients would be an understatement.

In addition to their ber and protein, chia seeds are also a healthy source of:

Calcium

Manganese

Magnesium

Phosphorus

Chia seeds also provide several B vitamins (e.g., B1, Thiamine, Niacin), zinc, and

potassium. Chia seeds are also loaded antioxidants, which help to protect the healthy

fats packed inside of them. (62) Amongst the polyphenols in chia seeds is rosmarinic

acid, which has been shown to have anti-in ammatory and anti-nociceptive (i.e., inhibits

the sensation of pain) properties. (63)

There is some research to suggest that grinding the seeds may offer more nutritive

value than consuming the seeds whole. Scientists from Appalachian State Universitycompared milled (i.e., ground) chia seed to whole chia seed supplementation in

overweight women. The scientists found that milled chia seeds increased blood levels

of ALA and EPAtwo important omega-3 fatty acidssigni cantly more so than whole

chia seeds, which the authors interpreted as a sign that milled chia seeds are more

bioavailable. (64)


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Pumpkin SeedsWhile these delicious and nutritious seeds are green in color, pumpkin seedsalso

known as pepitasare encased in a white husk (i.e., shell). In fact, if youve ever carved

a Halloween pumpkin, youve likely had some hands-on experience. Pumpkin seeds

are packed with nutrition, as they are a very good source of the following vitamins andminerals:

Magnesium

Zinc

Phosphorus

Manganese

Copper

Iron

Pumpkin seeds are also high in both ber and protein, as a single -cup serving

provides 5 grams of each. Whats more, pumpkin seeds contain a host of antioxidant

phytonutrients, ligans, and phytosterols. For all of these reasons, they are a nutrient-

dense all-star.

Magnesium and zinc, two nutrients in which pumpkin seeds are quite rich, are

relatively common nutrient de ciencies. In fact, according to a 2009 report from theUnited States Department of Agriculture, nearly 70% of the population did not meet

the Recommended Dietary Allowance (RDA) for magnesium and over 40% of the

population did not meet the RDA for zinc.

Magnesium plays an essential role in nearly 300 metabolic reactions, including the

pumping of the heart, proper bone and tooth formation, relaxation of blood vessels, and

proper bowel function. Chronic insomnia is one of the primary symptoms of magnesium

de ciency, and in many cases, sleep is often agitated with frequent nighttimeawakenings.

Along these lines, a high-magnesium, low-aluminum diet has been found to be

associated with deeper, less interrupted sleep. As a matter of fact, researchers at the

Human Nutrition Research Center in North Dakota proved precisely that in a study titled


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Effects of trace element nutrition on sleep patterns in adult women, which appeared in

the Federation of American Societies for Experimental Biology Journal.

Whats more, magnesium assists in carbohydrate and fat metabolism; as a matter of

fact, low levels of magnesium are associated with insulin resistance and increased riskfor type 2 diabetes. (65, 66) Studies conducted on animals have shown that pumpkin seeds

may help improve insulin regulation and help relieve oxidative stress. (67)

Meanwhile, zinc assists in growth, development, neurological function, reproduction,

and immune function. Like magnesium, zinc plays a crucial role in a variety of bodily

functions, as it is important for immunity, cell growth and division, sleep, mood, senses

of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Zinc intake is closely related to testosterone levels, and even minor de ciencies areassociated with signi cant decreases in testosterone in men. (68) In aging males,

decreases in testosterone are closely correlated to increases in body fat and decreases

in lean body mass. (69)

Cold-Pressed Extra Virgin Coconut OilWhile extra virgin olive oil has always been (and will continue to be) a staple, nutritious,

go-to oil for healthy cooking, theres a new kid on the block thats getting all the attention

as of late, and for good reason. Coconut oil, which is actually 90% saturated fat, is thenew superstar, but it hasnt always been viewed as healthy.

Perhaps some of the negative light that has previously been shined on coconut oil is

somewhat deserved. According to Alexandra Bernardin:

For years, coconut oil was portrayed as a destroyer of cardiovascular health. Its

artery-clogging, heart attack-causing, cholesterol-raising side effects were aunted in

the media, and the public responded by shunning this useful and natural oil. However,researchers made one big mistake, which they conveniently did not publicize: In their

studies, they used hydrogenated and partially hydrogenated coconut oil. By doing so,

they changed everything good about coconut oil. (70)

For sake of reference, hydrogenation essentially refers to the fact that these were

trans fats that were used, and of course, coconut oil is going to get a bad rap if its


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being chemically warped into this health-derailing nightmare (i.e., trans fats). But, what

happens when we use fresh, cold-pressed, extra-virgin coconut oil? We get an all-

natural food that is chockfull of health-building saturated fats.

2 minute cleanse kills toxic parasitesLIVING in your belly

Due to exposure to an array of common foods, beverages, and over-the-counter

medicines, 9 out of 10 peoples guts have been infested with toxic, parasitic

bacteria

that is DESTROYING their health and making it virtually impossible for them to

dropfat from their biggest problem areas...and that very likely means you.

Fortunately, theres a quick 2 minute cleanse that you can perform today, almost

without thinking, to correct this dangerous imbalance. Just follow the simple steps

given at this link:

==> 2 minute cleanse kills toxic parasites LIVING in your belly

According to Bernardin, here are some of the top reasons you should include coconut

oil in your diet:

1. Its composed of medium chain triglycerides (MCTs), which your body can quickly and

ef ciently use for energy and are not stored in the body as fat.

2. Like breast milk, coconut oil is high in the fatty acid lauric acid, which plays a critical

role in immune system function.

3. It is antiviral, antifungal, antiparasite, and antiprotozoa.

4. Coconut oil is high in capric acid and caprylic acid, which are antioxidants.
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5. It is cardioprotective. Populations that consume 30-60 percent of their daily caloric

intake from coconuts are virtually free from cardiovascular disease, and it helps to lower

cholesterol.

6. Unlike unsaturated vegetable oils like soybean and corn oil, coconut oil does notblock the secretion of thyroid hormone.

7. Coconut oil is easily digested and can support healthy digestive function.

8. Coconut oil helps with zinc and magnesium absorption, two very important minerals

vital for a multitude of functions in the body including bone health.

In addition, several studies have linked the consumption of extra virgin coconut oil tosmaller waist sizes. For example, researchers found that subjects who consumed two

tablespoons of coconut oil per day for 12 weeks while following a reduced-calorie diet

and including daily exercise (i.e., walking) lost a signi cant amount of abdominal fat

compared to the control group that followed the same diet and exercise program without

coconut oil. (71) In addition, the coconut oil group also experienced an increase in HDL

cholesterol and a decrease in their LDL:HDL cholesterol ratio.

The researchers concluded, Supplementation with coconut oil does not cause

dyslipidemia and seems to promote a reduction in abdominal obesity.

Whats more, research also suggests that the MCTs found in coconut oil have a

signi cant thermogenic (i.e., metabolism-boosting) effect. In one study, rats were

overfed with either long-chain fatty acids (LCTs), which are the common form of fat

found in foods, or MCTs. The rats fed the MCTS gained 20% less weight and 23% less

body fat despite consuming the same overall amount of energy. (72)

In another study, researchers found that consuming MCTs increased metabolism morethan eating LCTs from other foods. As a matter of fact, the subjects that consumed

MCTs lost signi cantly more weight and burned more fat than the group consuming

LCTs. (73) Researchers have also found that consuming just 1 2 tablespoons daily of

MCTs can elevate the metabolism (i.e., thermic effect of feeding) by as much as 5%,

which may mean burning an additional 150 calories or more just by swapping your oils. (74)


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No White (Processed) FoodsWhile the no white foods commandment has a sound basis and was born out of good

intention, it is a good example of a nutrition rule that may have been taken too far.

Yes, youll be doing your health and your body composition a service by reducingbetter yet, completely eliminatingyour consumption of heavily-processed, high-

glycemic white carbohydrates (e.g., processed ours, breads, breakfast cereals, bagels,

noodles and pasta, baked goods, crackers, re ned sugars, table sugar, high fructose

corn syrup, etc.).

However, as you can see from the list above, youll equally be doing your well being and

your waistline good by increasing your intake of many natural, unprocessed white foods,

which can fully support your health and body composition goals.


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B. B. Ludwig DS. Dietary glycemic index and obesity. J Nutr. 2000 Feb;130(2S

Suppl):280S-283S.

C. C. Gross LS et al. Increased consumption of re ned carbohydrates and the epidemic

of type 2 diabetes in the United States: an ecologic assessment. Am J Clin Nutr.

2004 May;79(5):774-9.

D. D. Hu FB. Are re ned carbohydrates worse than saturated fat? Am J Clin Nutr. 2010

Jun;91(6):1541-2.

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17 white foods for a flat stomach

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