Meet the New American Diet Superfoods
Fifteen nutrition-packed superfoods that will shrink your waist, boost your brainpower, and strip away obesity-causing chemicals
The ultimate weight-loss tool is sitting in your house right now, just waiting for you.
No, it’s not the Ab-O-Matic you bought from QVC a few years ago. That’s gathering dust under your bed. (It never did work for you, did it?)
No, it’s not the treadmill you installed in your garage. You’re using that as an extra hanging rack for out-of-season raincoats.
And no, we’re not going to give you instructions for turning your vacuum cleaner into a home liposuction machine. That would be cheating. And kinda gross.
Your ultimate weight-loss tool doesn’t require any assembly, it doesn’t cost a whole bunch, and it doesn’t even require you to break a sweat. But it can strip away unwanted flab to the tune of several pounds every single week, and never leave you feeling hungry, tired, ashamed, or depressed about your weight. And it comes with a lifetime guarantee to keep the weight off forever and ever.
Sound good? Well, that miracle weight-loss tool we’re talking about is food. And you’re going to need to eat a lot of it!
Why Eating More Means Weighing Less
Too many diet plans make food out to be the enemy. Too many diet books, weight-loss clubs, and nutritional guidance systems force you to cut down, cut back, and cut out foods you love. They make you think that unless you’re suffering, starving, and depriving yourself, you’re just not doing enough to lose the weight.
But that’s all wrong.
The problem with the Old American Diet is not that we’re eating too much food. The problem is we’re eating too little nutrition and too many chemicals that mess up the body’s natural fat-burning system. This stimulates cravings and the hoarding of empty calories. The junk we’re eating—most of it sneaked into our foods by big agricultural companies and food marketers—is telling our bodies to store, store, store fat, when we should be burning it.
The New American Diet Superfoods provide the nutrition you need, without the chemicals. These are the smartest, healthiest, most natural foods you can eat. They protect you from disease, help you build muscle, boost your metabolism, and improve your mood. They also help you shed pounds and support your community, without emptying your pocketbook. And they’ll help you make a positive impact on our environment.
With the New American Diet Superfoods, you’ll actually eat more and lose weight. It might sound impossible, but it’s not.
As you might remember from earlier in this book, a 2007 study in the American Journal of Clinical Nutrition compared weight loss in two groups: one group was instructed to eat a lot of whole foods, like fruits and vegetables, and the other group was instructed to eat a low-fat diet. That fruit-and-vegetable group ate 25 percent more food by volume and lost an average of 5 pounds more weight. How? They were eating fewer calories, but were still satisfied, thanks to the foods’ high nutrient and water content.
If you design your meals and snacks around the New American Diet Superfoods, you’ll automatically become leaner and fitter. That’s because the New American Diet works with your hormones to keep you from accumulating harmful fat. And because these foods aren’t packed with sugar, salt, and additives, or laden with hormone-disrupting pesticides, you’ll feel better and have more energy after eating them.
So base your meals on these New American Diet Superfoods:
Nuts and seeds
Eggs
Whole grains
Avocado and other healthy fats
Meats (pasture-raised and free-range)
Environmentally sustainable fish
Raspberries and other berries
Instant oats
Cruciferous vegetables and other folate-rich greens
Apples and other fruits
Navy beans and other legumes
Dark chocolate
Ice cream and other healthy desserts
Enzymes and probiotics (yogurt)
Tea and other healthy beverages
Nuts and Seeds
Nuts and seeds are New American Diet smart bombs. They’re packed with monounsaturated fatty acids (MUFAs), those good-for-you fats that lower your risk of heart disease, improve insulin sensitivity, protect cells from damage, and, according to new research, help you control your appetite.
When researchers at Purdue University had people eat 2 ounces of almonds (about 48) a day for 23 weeks, they found that not only did they not gain any weight, but they decreased their caloric intake from other unhealthy food sources while improving cardiovascular risk factors like lipid metabolism and cholesterol levels.
It’s their high fat content that makes nuts the perfect satiating snack food. According to a study in the Journal of Nutrition by researchers at Purdue University, Penn State University, and Temple University, you can snack on nuts without worrying about accumulating extra pounds, because the body doesn’t absorb all of the fat in the nuts.
And researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3.5 hours.
Eggs
Once considered a dietary villain because of its high cholesterol content, the egg is undergoing a makeover.
A study in the Journal of Nutrition found that eating eggs increases good cholesterol (HDL) but not bad cholesterol (LDL). (So eggs actually help your arteries stay clear!) Another study found that eating one egg a day barely affects your risk of heart disease, while factors such as physical inactivity and obesity increase it as much as 40 percent.
Eggs are rich in quality protein and brain-boosting choline, and if you choose organic free-range eggs, they’re loaded with heart-protecting, mood-enhancing, belly-flattening omega-3s.
THE BEST NUTS TO CRACK
* Almonds: Those who eat almonds have higher levels of the hunger-suppressing hormone cholecystokinin circulating in their systems. Just 1 ounce of almonds boosts vitamin E levels, increasing memory and cognitive performance, according to researchers at New York–Presbyterian Hospital. Plus, one study found that including almonds in your diet can lower LDL cholesterol as much as a statin drug.
* Pistachios: Eating pistachios can trim off excess pounds, according to researchers at the University of Toronto and the University of California–Los Angeles. They compared the weight loss in two groups of people eating a similar number of calories of either unsalted pretzels or pistachios as an afternoon snack. After 6 weeks, the pistachio group had greater blood fat reductions than the pretzel group, and at the end of 3 months, the pistachio group had lost an average 10 to 12 pounds, significantly more than team pretzel. Tests showed that pistachios dampened the increase in blood sugar, kept food in the stomach longer, and increased levels of the hormones that help us feel full.
* Walnuts: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut is a serious superfood.
* Peanuts: Peanuts reduce the glycemic impact of a meal, increasing satiety and reducing food consumption later in the day, according to a study in the Journal of the American College of Nutrition.
* Hazelnuts: These nuts are rich in arginine, an amino acid that is used by the body to build muscle, can relax blood vessels, and may lower blood pressure. Hazelnuts also have high levels of vitamin E, folate, and B vitamins.
* Pecans: Pecans have the highest overall concentration of disease-fighting antioxidants of all nuts. Plus, 1 ounce contains 10 percent of the daily value for fiber.
In fact, eating two eggs in the morning can actually speed up weight loss, according to a new study in the International Journal of Obesity. Overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (including the yolk, which contains nearly half the protein and all the choline) reported higher energy levels and lost 65 percent more weight than the bagel eaters—and with no effect on their cholesterol or triglyceride levels. Plus, a new study in the British Journal of Nutrition concluded that consuming high-quality proteins such as eggs early in the day results in more sustained fullness compared with eating similar meals in the afternoon or evening.
Add to that a recent study in the Journal of Gerontology—explaining how dietary cholesterol actually helps you build muscle mass—and the recent review of more than 25 published studies on protein that concluded that egg protein helps boost muscle strength and development more than other proteins do because of its high concentrations of the amino acid leucine. And egg protein is also better at keeping you from getting hungry over a sustained period. It makes sense, then, that when you’re thinking about breakfast or a snack, you shouldn’t be afraid to get as hard-boiled as a Humphrey Bogart movie.
Eggs are one of the easiest foods to find locally. Many community supported agriculture (CSA) farms have chickens and offer egg shares. Go to localharvest.org/csa to find a CSA near you.
Whole Grains
It’s not a magic disappearing act, but it’s close: When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate only refined-grain foods.
Another study from Penn State University compared those who ate whole grains with those who ate refined grains and found that whole-grain eaters lost 2.4 times more belly fat than those who ate refined grains. The high fiber helps, but these results go beyond simple satiety. Whole grains more favorably affect blood-glucose levels, which means they don’t cause wild swings in blood sugar and ratchet up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat).
Choose whole grains such as brown rice, 100 percent whole-grain breads, and pastas to shrink your gut. But remember: Just because the label says “made with whole grain” doesn’t mean it’s healthy; pick up a box of Franken Berry cereal and you’ll see what we mean. A product only needs to be made of 51 percent whole-grain flour in order to carry this label. You want to choose foods that have the word “whole” next to every type of flour listed in the ingredients.
Avocado and Other Healthy Fats
That’s right, fats. The New American Diet means eating fatty foods, and plenty of them.
Just because a food has plenty of fat and calories in it doesn’t mean it’s “fattening.” See, certain foods cause you to gain weight because they undermine your finely tuned hormonal system, triggering cravings, or “rebound hunger.” One hormone in particular, leptin, which plays a role in the process that tells your brain when you’re full, becomes blunted by starchy, sweet, and refined-carbohydrate foods. That’s why a bagel is fattening: It’s a high-caloric load of refined carbohydrates that double-crosses your natural satisfaction response. Avocados, on the other hand, aren’t fattening, because they’re loaded with healthy fat and fiber, and they don’t cause wild swings in insulin levels. Fattening foods generally contain hydrogenated vegetable oils (trans fats) and rapidly digested carbohydrates such as refined grains, sugars, and starches. You eat more of these foods because they trigger a hormonal response that says you’re still not full—even when you are!
HOW TO COOK WHOLE GRAINS
If you find yourself in a brown rice and wheat bread rut, try mild and fluffy quinoa, nutty bulgur, earthy kasha, chewy wheat berries, hearty farro, or delicate millet. They’re all as simple to prepare as rice, and most are just as quick, too.
* Quinoa—mild and tender with a subtle pop—is a complete protein, just like meat or eggs.
Grain: 1 cup
Water: 2 cups
Yield: 3½ cups
Method: Rinse quinoa and strain. Bring liquid to a boil, add quinoa, cover, and simmer for 15 minutes.
* Wheat berries boast sturdy texture and complex flavor. When cooked, they plump into a sweet treat.
Grain: 1 cup
Water: 3 cups
Yield: 2½ cups
Method: Bring liquid and wheat berries to a boil. Reduce heat, cover, and simmer for 1 hour.
* Bulgur is boiled, dried, and cracked wheat kernels. For a chewy texture, simply reconstitute it by soaking in liquid. For a fluffy grain, cook it further.
Grain: 1 cup
Water: 1½ cups
Yield: 3 cups
Method: To reconstitute: Bring liquid to a boil, add bulgur, remove from heat, cover, and let stand 10 minutes. To cook: Bring liquid to a boil, add bulgur, cover, and simmer for 15 minutes.
* Kasha (a.k.a. roasted buckwheat) tastes nutty and earthy. It’s quick cooking and especially good when you want a bold grain flavor.
Grain: 1 cup
Water: 2 cups
Yield: 4 cups
Method: Stir 1 beaten egg into each cup of kasha before toasting it in a stainless steel or cast iron pan over medium-high heat, 1 to 2 minutes. Bring liquid to a boil, add kasha-and-egg mixture, cover, and simmer for 10 minutes.
* Farro (hulled) has a light yet toothsome texture similar to that of barley. It’s quick and easy to cook.
Grain: 1 cup
Water: 2 cups
Yield: 2½ cups
Method: Bring liquid to a boil, add farro, cover, and simmer for 20 minutes.
* Millet, a tiny grain, explodes into fluffy, crumblike morsels. Mild-mannered millet soaks up the flavor of anything it’s cooked with.
Grain: 1 cup
Water: 2½ cups
Yield: 4 cups
Method: Bring liquid to a boil, add millet, cover, and simmer for 20 minutes.
* The best place to store grains:
Whole grains still have their germ, with its tiny amount of nutrient-packed oil. Just like any oil that you don’t use up in a couple of weeks, raw grains should be kept in the refrigerator. When chilled, they’ll stay fresh for months.
Plus, including healthy fats in your diet will make all the other healthy foods you eat even healthier. That’s because many essential vitamins, like A, D, and E, are fat-soluble; they are activated and absorbed best when eaten with fat. Carrots, broccoli, and peas are all loaded with vitamin A, but you won’t get all the value from them unless you pair them with a healthy fat such as olive oil. Vitamin D–rich foods include fish, milk, and yogurt. So toss some ground flax into your yogurt, choose whole or 2 percent dairy foods (“skim” doesn’t mean “slim”), and drizzle a little olive oil onto your wild salmon. And enjoy the fat in grass-fed meat, organic dairy, avocados, olive oil, and nuts. Shoot for half a gram of fat daily for every pound of your desired body weight. Research shows that diets containing upward of 50 percent fat are just as effective for weight loss as those that are low in fat.
The catch: Oh, dang! Yeah, there is one. You can eat plenty of rich, fatty foods, but to lose weight, you have to stay away from one kind of fat: trans fats. Not only are they bad for your heart, they’re also a prime culprit for weight gain, according to Harvard Medical School researchers. While mono- and polyunsaturated fats are not associated with weight gain, for every 1 percent increase in the percentage of calories you consume from trans fats, you gain 2.3 pounds. But buyer beware: Foods that are “free of trans fats” can still contain up to 0.5 grams of trans fat per serving, and those 0.5 grams add up quickly. If the label reads “interesterified,” “partially hydrogenated,” or “stearate rich,” the food contains trans fats. Crisco and most margarines are 100 percent trans fats. Stay away.
Meats (Pasture-Raised and Free-Range)
Unlike cattle that are fattened up with corn, those raised solely on grass produce meat that is leaner and healthier—and will help trim away pounds. A 3.5-ounce serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. By working with the land instead of against it, grass-fed cattle farms produce a super-sustainable food that not only tastes better (pasture-raised beef has a complex natural flavor that varies based on which grasses the cattle have eaten) but also is much healthier to eat. In fact, grass-fed beef is so much more nutritious than commodity beef that it’s almost a different food. In addition to its higher ratio of omega-3s to omega-6s, grass-fed beef contains more conjugated linoleic acid (CLA), which has been shown to reduce abdominal fat while building lean muscle. It’s the same with chickens. According to a recent study in the journal Poultry Science, free-range chickens have significantly more omega-3s than grain-fed chickens, less harmful fat, and fewer calories.
The optimal ratio of healthy omega-3 fats to less healthy omega-6 fats in our foods should be around 1:2. According to the European Journal of Clinical Nutrition, pasture-raised meats measure about 1:3, which is comparable to most fish. But conventionally raised, grain-fed beef? Try 1:20. This is important because omega- 6s can cause inflammation, increasing your risk for heart disease, cancer, and insulin resistance, while omega-3s improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.
And naturally raised beef, poultry, and other livestock don’t need to cost more than the bad-for-your-belly meat sitting in your local supermarket, because you can buy it in quantity from mail-order sources. To find grass-fed beef and pasture-raised chickens near you, go to eatwild.com.
Environmentally Sustainable Fish
Two types of omega-3 fatty acids are abundant in seafood: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In humans, high DHA levels are linked to raised levels of dopamine and serotonin, the same brain chemicals that antidepressants boost. What’s more, a shortfall of DHA has been linked to symptoms and markers that mimic depression. Bottom line: By avoiding fish, you’re at greater risk of being depressed, anxious, and irritable.
On top of benefiting from seafood’s mood-boosting powers, those who eat two servings of fish a week also live longer and have lower rates of cardiovascular disease, greater mental capacity, and less abdominal fat than those who avoid seafood.
Now, there’s no question, choosing fish these days isn’t easy. Some species (e.g., bluefin tuna and Atlantic halibut) have been fished nearly to extinction. Others (swordfish, farmed salmon) contain nasty persistent organic pollutants (dioxins, PCBs) or are so high in mercury you might as well be chewing on a thermometer. (Go to gotmercury.org for an easy-to-use tool that shows where your favorite kinds of fish stand.) And still others are fattened with soy pellets, leaving them higher in omega-6s than they are in healthy omega-3s. In fact, a study in the Journal of the American Dietetic Association recently warned people who are concerned about heart disease to avoid eating tilapia for just that reason.
OMEGA, MAN!
For those averse to seafood and supplements, there are nonfishy ways to boost your dietary levels of omega-3s. You can sprinkle ground flaxseed on your morning cereal; opt for grass-fed beef and free-range or omega-3–enriched eggs; and load up on walnuts, blueberries, and spinach every chance you get. Most of all, though, favor fats and spreads with a relatively low ratio of omega-6s to omega-3s (think canola and olive oils rather than corn and sunflower oils). And the old wisdom holds true: Stay away from trans fats.
That’s right: Researchers are saying that eating certain fish won’t do anything at all to help you avoid heart disease. Wow. That goes against all the conventional wisdom, doesn’t it?
So what kind of fish should you eat, and how can the New American Diet help? Generally, small, oily ocean fish (herring, mackerel, anchovies, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon and Pacific halibut are high in omega-3s, low in toxins, and environmentally sustainable. Farmed rainbow trout and yellowfin tuna are fine if they’re from the U.S., but avoid them if you’re not sure where they came from. And then there are fish that should be avoided at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean sea bass, and farmed shrimp. (Read more about why these particular fish are bad for your waistline, your health, and our environment in Chapter 3.)
Raspberries and Other Berries
You’ve probably heard of free radicals before—they’re the rogue molecules your body produces as it breaks down food, and they’ve been linked to cancer and premature aging, among other health issues. But here’s another reason to hate them: A recent study by researchers at Yale University School of Medicine discovered that after we eat a high-carb, high-sugar meal, free radicals attack the neurons (called POMCs) that tell us when we’re full. The result is a negative feedback loop that impairs our ability to judge when hunger is satisfied. Escape the cycle of overindulgence by eating foods that are rich in antioxidants. And berries top the charts.
Here are the berries that give you the most antioxidant bang per bite*.
| chokeberries | 16,062 |
| elderberries | 14,697 |
| cranberries | 9,584 |
| black currants | 7,960 |
| blueberries | 6,552 |
| blackberries | 5,347 |
| raspberries | 4,882 |
| strawberries | 3,577 |
| pomegranates | 2,341 |
*Amount shown is the Oxygen Radical Absorbance Capacity (ORAC) score per 100 grams, according to the USDA. The ORAC score is a method of measuring antioxidant capacities of different foods.
Instant Oats
There’s a way to fill your mouth and your stomach without doing the same to your Levis. It’s called fiber, and if you still think of it as something Grandma stirs into her OJ to stay regular, you need a serious update. Fiber is the secret to losing weight without hunger. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 grams absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber. Do nothing to your diet other than add more of the rough stuff and you will lose 9 pounds in a year, effortlessly.
But buyer beware: Sneaky food marketers often add isolated fibers such as inulin and maltodextrin to foods so that they can claim a food is “high in fiber” on their packaging. But these fake-food additives are no substitute for whole grains such as oats. When you eat whole grains, the fiber is part of the carbohydrate. Your body has to work to break the whole thing down, which means you’re burning more calories in the process, and you’re absorbing the nutrients more slowly, keeping you fuller longer. But when marketers just add isolated fiber on top of a refined carbohydrate, you don’t get the same effect. You’re still getting a pure sugar rush, not a whole-grain food.
Instant oats are one of the easiest ways to get more real fiber into your diet. Plus, they are even healthier than the FDA originally thought a decade ago when it approved the health claim linking them with a reduced risk of heart disease. New research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain.
Oats also have 10 grams of protein per ½-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, such as Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.
Cruciferous Vegetables and Other Folate-Rich Greens
You’ll remember from the last chapter that many researchers believe folate is the nutrient that best reveals how healthy your diet is. If folate levels are low, chances are your diet needs tweaking. And cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy are not only rich in folate, they’re also rich in potassium.
Researchers at the Department of Agriculture’s Human Nutrition Research Center on Aging, at Tufts University, found that foods rich in potassium help preserve lean muscle mass. After studying 384 volunteers for 3 years, they found that those whose diets were rich in potassium (getting more than 3,540 milligrams a day) preserved 3.6 more pounds of lean tissue than those with half the potassium intake. That almost offsets the 4.4 pounds of lean tissue that is typically lost in a decade. While bananas are the easiest on-the-go source of potassium (each contains about 420 milligrams), there are better sources of the nutrient. Here are some of the best:
| VEGETABLE | SERVING | POTASSIUM, mg |
| Swiss chard | boiled | 1 cup | 961 |
| spinach | boiled | 1 cup | 839 |
| broccoli | boiled | 1 cup | 457 |
| Brussels sprouts | boiled | 1 cup | 450 |
Plus, cruciferous vegetables are rich sources of both lutein and zeaxanthin. These plant chemicals, known as carotenoids, help protect your retinas from the damage of aging, according to Harvard researchers. That’s because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you add to your diet, the better your internal eye protection will be.
One of the keys to a long life is preserving your insulin sensitivity (meaning your body doesn’t produce wild swings in blood sugar after you eat, a condition that leads to diabetes). New research from Tufts University found that vitamin K—a nutrient found in Brussels sprouts, broccoli, and dark, leafy greens—helps keep insulin levels in check. The researchers recommend eating five or more servings a week of cruciferous or dark leafy vegetables.
HOW TO COOK LEAFY GREENS
The best way to cook leafy greens is to steam them, because it seems to improve the ability of vegetables to bind with acids in the intestine, which helps in reducing cholesterol. But if you need a little more flavor to get your five a day, here are some quick recipes for our favorite folate-rich greens.
* Mustard greens: Like all other dark leafy green vegetables, mustard greens permit the silky lining of your arteries to produce nitric oxide. This process lets more blood flow to your heart and your brain. (This process is also how Viagra works its magic, so draw your own conclusions on that one.) Throw them in boiling water for 5 minutes, then top them with a garlic soy sauce you can whip up in your blender: Combine ½ cup cashews, 1 tablespoon. tamari (a rich Japanese soy sauce), 2 garlic cloves, and enough water to give the sauce the consistency of a smoothie.
* Broccoli: A single stalk of broccoli packs more than 3 grams of protein. To bring out its flavor, soak it in this marinade: Mix the juice of 2 lemons, 3 tablespoons low-sodium soy sauce, 1 tablespoon each of freshly grated ginger and molasses, and ½ teaspoon minced jalapeño pepper. Let it soak for 1 to 2 hours.
* Spinach: A chemical found in spinach and other leafy greens, phytoecdysteroid, may help you build muscle, according to researchers at Rutgers, by allowing muscle tissue to repair itself faster. For a healthy spinach sauté, place sesame seeds in a skillet and cook them over medium-high heat, stirring frequently, for about 2 minutes or until golden, then set them aside. Sauté garlic in olive oil, add spinach, water, and soy sauce to the pan, and toss. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.
* Swiss chard: Chop the spines into tiny pieces and sauté them. Sauté chard leaves with ¼ cup orange juice and 1 teaspoon each finely chopped garlic, pepper, and chili flakes for about 5 minutes.
* Kale: A study in the journal Neurology found that getting at least two servings of leafy greens such as kale a day slows cognitive decline by 40 percent. Temper kale’s bitter flavor by chopping it up and sautéing it lightly in olive oil with a chopped garlic clove and a pinch of salt.
Apples and Other Fruits
People who eat apples are healthier, according to a study presented at the 2009 Experimental Biology Conference. Researchers found that people who had eaten apple products within the past 24 hours were 27 percent less likely to develop metabolic syndrome and had a 36 percent lower risk of high blood pressure.
What makes the apple so potent? In part, it’s because most of us eat the peel: It’s a great way to add more fiber and nutrients into your diet. But there’s a downside: The peel is where fruit tends to absorb and retain most of the pesticides it is exposed to, apples and peaches being the worst offenders. That’s why, for maximum weight-loss potential, we strongly recommend you reduce your obesogen exposure by purchasing organic versions of apples, pears, peaches, and other eat-the-peel fruits.
You’ll experience a terrific payoff if you do: UCLA researchers discovered that small differences in fruit and fiber intake can dictate whether or not people are overweight. In the study, normal-weight people reported eating, on average, two servings of fruit and 12 grams of fiber a day; those who were overweight had just one serving and 9 grams. Credit that extra 3 grams of fiber—the amount in one single apple or orange—as the difference maker. Fiber slows digestion and enhances satiety.
And Penn State researchers discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories during lunch than those who didn’t snack beforehand. (The apples had around 128 calories.) What’s more, they reported feeling fuller afterward too. Sure, the fruit is loaded with belly-filling fiber, but there’s another reason apples help you feel full: They require lots of chewing, which can make you think you’re eating more than you really are.
Choose local in-season fruits whenever possible, and opt for frozen fruit rather than out-of-season produce that has been shipped cross-country. Fruit is most nutritious at the time it is picked. That’s why frozen fruit often holds its own nutritionally, because it is processed soon after harvesting.
Navy Beans and Other Legumes
Study after study reveals that bean eaters live longer and weigh less. One study showed that people who eat ¾ cup of beans daily weigh 6.6 pounds less than those who don’t eat beans, even though the bean eaters consume 199 calories more a day. Another study in the Journal of the American College of Nutrition found that people who eat 1½ servings of beans a day (¾ cup) have lower blood pressure and smaller waist sizes than those who skip beans in favor of other proteins.
Beans are rich in fiber and packed with quality protein. Adequate protein intake is not only essential for fueling muscle growth, it’s also important for losing weight. But keep in mind that Americans are not protein deficient; we all eat enough meat. What we need more of is quality protein and fiber, and that’s where beans come in. You should try to eat beans as often as possible (combined with grains for complete protein with all the essential amino acids). Imagine each bean you eat is a perfect little weight-loss pill. Gobble ’em up!
Aim for ¾ cup a day and choose varieties that are high in protein and fiber (see chart) for maximum weight loss:
| FIBER g/100g | CALORIES Per 100g | ANTIOXIDANTS umol/100g | POLYPHENOLS mg/100g | |
| black beans | 15.2 | 341 | 8,040 | 880 |
| red kidney beans | 15.2 | 337 | 8,459 | 637 |
| navy beans | 24.4 3 | 37 | 1,520 | 94 |
| pinto beans | 15.5 | 347 | 7,779 | 618 |
| green (snap) beans | 3.4 | 31 | 759 | 92 |
| garbanzo beans | 17.4 | 364 | 847 | 90 |
| soybeans | 9.3 | 446 | 5,764 | 249 |
But if you can’t fit them in every day, eating beans in place of meat just 1 day a week (any day will do) could reduce your saturated fat intake by 15 percent, which can equal significant improvements in your weight and heart health, according to calculations by researchers at Johns Hopkins Bloomberg School of Public Health. Here are some strategies for including beans in your diet:
* Substitute ¼ cup of cooked beans, peas, or lentils for each ounce of meat in recipes; try it in tacos, pasta dishes, meat chili, soups, and casseroles.
* Exchange your hamburger patty for a black-bean burger or lunchmeat for black-bean dip (puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy—and very inexpensive—dip).
* Wrap black beans in a breakfast burrito.
Dark Chocolate
Dark chocolate can help you lose weight. It’s true! A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, or sugary foods.
But the scientific literature on dark chocolate reveals an even wider range of benefits. Research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (“bad”) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. People who ate 30 calories a day of dark chocolate saw their systolic blood pressure drop an average of 2.9 mm/Hg (which itself increases arterial blood flow) and experienced increased nitric oxide production (which makes blood vessels dilate, enhancing blood flow) after 18 weeks, according to a study published in the Journal of the American Medical Association in 2007. Furthermore, dark chocolate fuels the brain in four other ways: It boosts serotonin and endorphin levels, which is associated with improved mood and greater concentration; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters.
THE BEST CHOCOLATE ON THE PLANET
Indulge your senses and expand your palate with these seven outstanding dark chocolates.
Java
65 percent cocoa, single origin, Indonesia
Manufacturer:
Chocolat Bonnat
Taste: Made from criollo beans (the least bitter kind of dark chocolate), this is a rare dark milk-chocolate bar with high cocoa content. It’s both creamy and deeply chocolaty.
About: Founded in 1884 in Voiron, France, Bonnat is a boutique chocolatier that focuses on single-origin bars and uses the finest cocoa and pure cocoa butter.
Palmira
64 percent cocoa, single origin, Venezuela
Manufacturer:
Valrhona
Taste: Crafted from criollo beans, this smooth cocoa bar exudes honey and nutty notes.
About: Valrhona, which was founded in France’s Rhone Valley in 1922, built its reputation as a high-quality artisan chocolate source for confectioners and chefs.
Dark Chocolate with Nibs
70 percent cocoa, single origin, São Tomé and Príncipe
Manufacturer:
Claudio Corallo
Taste: Nutty and cherry-flavored amelonado forastero beans mingle with the bitter crunch provided by cocoa nibs (the grain of the bean) in this rustic-style bar.
About: Using sustainable farming techniques and traditional recipes, this Italian chocolatier has been making artisan chocolate for the past decade on two islands off the west coast of Africa.
Madagascar
70 percent cocoa, single origin
Manufacturer: Amano
Taste: Featuring very rare criollo beans grown in Madagascar, this bar delivers vivid fruity flavors with a lingering chocolaty taste.
About: Amano issituated in Orem, Utah, high in the Wasatch Mountains, and although it was founded in 1996, it uses 1930s equipment to make its award-winning small-batch chocolate.
Soconusco
75 percent cocoa, single origin, Mexico
Manufacturer:
Askinosie
Taste: Produced using trinitario beans grown in Mexico’s Chiapas state (the primo cocoa-growing region for the Aztecs in the 1500s), this full-bodied bar is rich, earthy, and bold.
About: Based in Springfield, Missouri, the nearly 2-year-old brand practices fair trade to source beans from which it produces its own cocoa butter, adding no emulsifiers such as vanilla.
Extra Dark
82 percent cocoa, blend
Manufacturer:
Scharffen Berger
Taste: A blend of trinitario beans from Trinidad, the Dominican Republic, Venezuela, and Madagascar, this 3-ounce bar has only 8 grams of sugar (similar bars have between 12 and 17 grams), so it’s intensely bittersweet.
About: Started in 1996, this brand specializes in small-batch bars made from top-quality beans shipped to its kitchen in Berkeley, California.
Nocturne
91 percent cocoa, blend
Manufacturer:
E. Guittard
Taste: Blended using seven cocoa beans from Asia, Africa, and Central and South America, this medium-bodied bar exudes dark cherry and an intense chocolate flavor.
About: The oldest family-operated chocolate company in America, E. Guittard was founded in San Francisco in 1868 and is known for both blend and single-origin bars.
Where to buy:
Find these bars at gourmet grocery stores and online at chocosphere.com and bittersweetcafe.com.
The majority of these benefits are attributable to cocoa’s off-the-scale antioxidant content, in the form of the flavonols catechin and epicatechin. The abundance of these chemicals also explains the variety and complexity in the different flavors of chocolate. Dark chocolate’s oxygen radical absorbance capacity (ORAC) score—the standardized measurement of antioxidant content—is 20,823 per 100 grams, according to the USDA’s Nutrient Data Laboratory. In comparison, blueberries score 6,552. Of course, you don’t want to eat 100 grams of chocolate. Choose chocolate that has 64 percent cocoa content or higher. And don’t eat more than an ounce and a half—about 150 calories—a day. It might not seem like a lot, but the trick is to enjoy it when you’re eating it. Put it on your tongue. Let it sit there. Savor it for what it is. It’s fine dark chocolate, and it tastes like nothing else.
Ice Cream and Other Healthy Desserts
The next time you eat a dinner that’s high in saturated fat, follow it with a calcium-rich dessert. Calcium binds to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 milligrams of calcium from dairy products (about as much as in five 8-ounce glasses of fat-free milk) blocked the equivalent of 85 calories a day. Researchers haven’t determined exactly how much calcium you should consume with each high-fat meal, but including a glass of milk or a scoop of ice cream just might give you the boost you need to lose weight.
Plus, a ½ cup of vanilla ice cream gives you 19 milligrams of choline, which recent USDA research shows lowers blood levels of homocysteine—an amino acid that can hinder the flow of blood through blood vessels—by 8 percent, which translates to increased protection from cancer, heart attack, stroke, and dementia.
Don’t get us wrong: We’re not suggesting you have a bowlful of ice cream every night. But a scoop (the size of a tennis ball) every few days isn’t the diet saboteur it’s made out to be.
Oh, and another thing: Keep it simple. Ice creams named after dead rock stars, Comedy Central talk-show hosts, or things moose leave in the snow are not what we’re talking about here. Tricked-out designer ice creams are packed with added sugar and preservatives. Pick a single-word ice cream—vanilla, chocolate, coffee, whatever. Then add your own flavorings from the New American Diet Superfoods. Crumbled dark chocolate, berries, and crushed nuts? Sounds good to us. Besides, choosing a simple flavor means you’ll eat less, according to the American Dietetic Association.
But there are a lot of other ways to satisfy your sweet tooth. Here are three healthy favorites:
Grilled Banana Split (277 calories)
Slice an unpeeled banana lengthwise in half, leaving the bottom peel intact. Stuff the middle with 2 Tbsp. dark chocolate chips and 1 Tbsp. crushed pineapple. Wrap banana in foil and grill for 3 to 4 minutes. Remove foil, place banana on a plate, and slice through. Top with ¼ cup strawberry sorbet and about 10 mini marshmallows.
Watermelon Smoothie (229 calories)
Combine 1 cup seedless watermelon chunks, 1 container (6 oz.) plain organic yogurt, 1 tsp. honey, and 4 ice cubes in a blender. Mix to a smooth texture and serve.
Crunchy Frozen Banana (227 calories)
On a plate, roll a small, peeled banana in a ½ cup of plain organic yogurt (about half will stick), or spread ¼ cup yogurt directly onto banana with a pastry brush. Sprinkle with 2 Tbsp. whole oats and cover with waxed paper. Chill in the freezer for at least 4 hours. Unwrap banana, discard paper, and eat immediately.
Enzymes and Probiotics (Yogurt)
Probiotics and enzymes, those friendly bacteria found in yogurt, may be the key to losing those last stubborn inches around your waist. They not only help the digestive system work properly, but also have a profound effect on the metabolism, according to a new study in Molecular Systems Biology. The bacteria Lactobacillus paracasei and Lactobacillus rhamnosus can change how much fat is available for the body to absorb by influencing stomach acids during digestion.
These probiotics, or “friendly” bacteria, are similar to the natural bacteria found in the gut. They contain hundreds of millions of organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and may provide protection against cancer. In a recent Swedish study, employees who consumed Lactobacillus reuteri became sick less often and missed fewer days of work.
But not all yogurts are probiotic, so make sure the label says “live and active cultures.” Other foods containing probiotics include kefir, acidophilus milk, miso soup, soft cheeses, pickles, and sauerkraut. Consume one or two probiotics every day. It takes about 14 days of continuous consumption for the effects to kick in, so eating just one a week won’t do the trick.
Here are some ways to add probiotics to your diet: Try using kefir as a milk substitute with cereal and in smoothies. Top yogurt with blueberries, walnuts, flaxseed, and honey for the ultimate breakfast or dessert. Plain yogurt is also a perfect base for creamy salad dressings and dips, and it can substitute for sour cream in burritos.
Tea and Other Healthy Beverages
The largest single source of calories in the American diet isn’t fast food, or desserts and sweets, or even meat and potatoes.In fact, it isn’t even a food.
The single biggest source of calories in the Old American Diet is soft drinks. Nearly 25 percent of our calories—about 450 calories a day—come from sodas, sweetened teas, and the like. That’s the equivalent of adding two slices of Domino’s sausage pizza on top of all your other food, every single day. We drink 50 more calories every day than we did when Bill Clinton was starting his run for president, which translates to 5 added pounds a year, according to a new study in The American Journal of Clinical Nutrition. Soda is the largest single culprit, with one 20-ounce cola now containing almost 300 calories. According to the study, if you swap just one of those sodas a day for water or unsweetened tea or coffee, you’ll lose 2.5 pounds each month.
When it comes to losing weight, cutting down on calories from liquids has a bigger impact than cutting down on calories from foods, according to researchers from Johns Hopkins Bloomberg School of Public Health. Data on food and liquid intake, height, and weight were collected from 810 study participants at the start of their study and again 6 and 18 months later. At the start of the study, calories from liquids accounted for an average of 19 percent of total calorie intake. Overall, cutting down on liquid calories had a stronger effect on weight loss than cutting calories from solid foods. Researchers looked at the effects of reducing the intake of several different kinds of liquids, including sugar-sweetened beverages, diet beverages, milk, 100 percent juice, tea, and coffee. Only a reduction in sugar-sweetened beverages was associated with a statistically greater weight loss.
That said, getting enough to drink throughout the day is critical: Even mild dehydration can slow metabolism, which can lead to weight gain, according to researchers at the University of Utah. And opting for artificially sweetened beverages doesn’t cut it. Although they contribute few calories, a 2009 Purdue University study revealed that artificial sweeteners may interfere with your brain’s satisfaction and hunger signals, prompting you to eat more.
Instead of sugar-sweetened beverages, try these metabolism-boosting, mind-sharpening, heart-protecting weight-loss beverages.
Green tea
Green tea is high in a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of 3 to 5 cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming 2 to 4 cups of green tea a day may torch an extra 50 calories. That translates into about 5 pounds a year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for 3 minutes and drink it while it’s still hot.
Black tea
Drinking black tea makes high-carbohydrate meals a little healthier, according to a new study in the Journal of the American College of Nutrition. People who drank 1 cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2.5 hours after the meal. Escaping the dreaded sugar spike and crash means you’ll feel full longer and eat less. The researchers say the polyphenolic compounds in the tea increase circulating insulin, which lowers blood sugar.
Coffee
Coffee reduces your appetite, increases your metabolism, and gives you a shot of antioxidants. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drink caffeinated coffee is 16 percent higher than that of those who drink decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. Honestly, could there be a more perfect beverage? Plus, frequent mini-servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo serving would, according to sleep experts. When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time. Start your day with an 8-ounce coffee (the “short“ size is available by request at Starbucks). Or ask for a large half-caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it has only 75 milligrams of caffeine—about a quarter of what you’d get in a 16-ounce coffee).
Water
According to a study in the journal Obesity Research, those who drink water regularly consume almost 200 fewer calories a day than those who opt for sweeter beverages. Plus, a study in the Journal of the American Dietetic Association found that drinking a glass of water before breakfast may help reduce daily food intake by 13 percent. Flavored water isn’t usually a smart choice, though, as most have added sweeteners. Get flavor without the sugar by adding citrus wedges, chopped mint, or crushed fresh or frozen berries to seltzer water or unsweetened iced tea. Once your taste buds adjust, the sweet stuff will taste overly sweet.
Wine and beer
Recent research indicates that one drink a day can help protect against stroke, coronary artery disease, dementia, and more. Indeed, some studies suggest that drinking in moderation can actually help deflate a beer belly: In a recent study of 8,000 people, Texas Tech University researchers determined that those who downed a daily drink were 54 percent less likely to have a weight problem than teetotalers. One or two drinks a day resulted in a 41 percent risk reduction. But that’s where the trend ends. Consumption of three or more drinks a day increases your risk of obesity, says the study.
THE LABEL TRANSLATOR
Confused by all that bold chatter on your cereal box? Stumped by the claims crying out from your carton of eggs? Wondering if “free-range” chicken actually is better for you? How do you know if you’re buying meat from a cow or chicken that lived in bucolic fields and not from an animal that was let out of its pen for just half an hour a week? Processed-food manufacturers love to confuse and distract shoppers with label claims that are as bold as they are ambiguous and misleading. Some of these terms are regulated by the USDA; others are not. Read our guide to packaged proclamations and discover the truth.
Natural: The USDA applies this claim only to fresh meat that is minimally processed and contains no artificial ingredients or added color. The label must explain why it’s natural—“no colorants,” for example. It’s a weak designation, but at least you’re better informed.
No added antibiotics (or antibiotic free): You’d think this was pretty straightforward, no? Well, with beef, it is: Factory farms feed their cows grain-based diets of soy and corn, which is not what cows evolved to eat. To keep the animals alive, they must also pump them full of antibiotics—which promote growth, adding to the obesogen effect. Cows that haven’t been receiving antibiotics have probably lived on a diet of grass, meaning their meat is higher in omega-3s and lower in harmful fats and obesogens—so good news there. However, when you’re buying poultry, this label becomes less helpful. It really means that antibiotics weren’t used specifically to encourage growth. But poultry farms may still carry this label, even if they’ve used antibiotics to keep sick birds alive.
No hormones administered (or hormone free): You want to see this certification on beef products—about two-thirds of U.S. cows are treated with growth hormones, and these obesogens can remain in the beef. When this claim appears on non-bovine meats, however, it’s just a marketing gimmick. Hogs and poultry are already hormone-free by federal law.
Free-range: It theoretically signifies birds that graze outdoors, where they busy themselves pecking for bugs and roughage. Unfortunately, USDA rules only specify that the animal have “access” to the outside for only 51 percent of their lives; it does not specify how large the outdoor area must be to earn the labels “free range” or “free roam” (both mean the same thing). The “range” could be the size of a laptop, which provides no benefit other than a higher asking price for the grower. (It’s just slightly better than hens that have been caged 24-7.) These birds are still plumped up with weight-promoting grains and antibiotics.
Pasture-raised: This term describes animals that really have had a home on the range—typically in movable pens that are dragged around a pasture every few days, giving the animals fresh grass to munch on. This translates to meats, eggs, and dairy with more nutrients.
Grass-fed: Grass-fed animals must have continuous access to a pasture during the growing season, and their diet must be 100 percent forage (no grain or grain byproducts). Translation: The meat is high in omega-3s, CLA, and other nutrients, low in fat, and therefore low in toxins.
Excellent source of: This packaging claim is used to highlight a specific nutrient, such as “an excellent source of vitamin C.” This might also be expressed as “high in vitamin C” or “rich in vitamin C.” What it means is that the product contains 20 percent or more of your daily requirement for the mentioned nutrient.
Good source of: Slightly less than “excellent source of.” It means that the product contains 10 to 19 percent of your daily requirement for the mentioned nutrient. In other words, you would have to eat between five and 10 servings to get your full day’s value.
Multigrain: This simply means that more than one type of grain was used in processing (e.g., wheat, rye, barley, and rice). It doesn’t, however, make any claim about the degree of processing used on those grains. The only trustworthy claim for whole grains is “100 percent whole grain.”
Wheat bread: Unless it’s “whole-wheat bread,” this is an empty term. In order to be called wheat bread, a loaf must simply be made from wheat flour, which might very well be refined and colored with molasses to appear darker. Look at the ingredient list; if the first ingredient isn’t “whole-grain wheat,” then it isn’t what you want.
Reduced sodium: This packaging claim can be used when the sodium level is reduced by 25 percent or more. This claim is less meaningful than “low sodium,” which can be used only when the product contains no more than 140 milligrams per serving.
Trans-fat free: A food manufacturer can make this claim as long as its product contains less than 0.49 gram of trans fat per serving. Considering the American Heart Association recommends capping daily intake at 2 grams, this is no small amount. It’s not “free” if shortening or partially hydrogenated oil is on the back label.
The Food Synergy Mix’n’ Match Chart That Will Supercharge Your Diet
The right food combinations can help you lose weight, prevent cancer, lower your risk of cardiovascular disease, and much more.
Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Nutritionists are starting to realize that you and I like our oatmeal and OJ before we start the day because we evolved to like it that way—because enjoying the two together is healthier than eating each of them alone. It’s called food synergy, and it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans. And it also might answer the long-held question about why humans live longer, healthier lives on traditional diets. Here are the most powerful food synergies currently known to science.
1: Tomatoes + Avocados
Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole. This also has a Mediterranean cultural tie-in. The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat-free. This may also explain why we love olive oil drizzled over fresh tomatoes. And when it comes to salads, don’t choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don’t like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.
2: Oatmeal + Orange
Juice A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C–rich orange juice while eating a bowl of real oatmeal cleans your arteries and prevents heart attacks with two times as much e$ cacy than if you were to ingest either breakfast staple alone. The reason? The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.
3: Broccoli + Tomatoes
New research shows that this combo prevents prostate cancer, but no one is sure why. In a recent Cancer Research study, researchers at the University of Illinois proved that the combination shrunk prostate-cancer tumors in rats and that nothing but the extreme measure of castration could actually be a more effective alternative treatment. Other studies have shown that tomato powder lowers the growth of tumors, that broccoli does too, and that they’re better together. Researchers are still trying to figure out why.
4: Blueberries + Grapes
Eating a variety of fruit together provides more health benefits than eating one fruit alone. Studies have shown that the antioxidant effects of consuming a combination of fruits are not just cumulative but synergistic. In fact, a study published in the Journal of Nutrition looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables. The study authors recommend eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds.
5: Apples + Chocolate
Apples, particularly Red Delicious, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic, because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries. Try the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.
6: Lemon + Kale
Vitamin C helps make plant-based iron more absorbable. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.) Get your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and get plantbased iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals. So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.
7: Peanuts + Whole
Wheat You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle. And the specific amino acids absent in wheat are actually present in peanuts. In short, while this combo exhibits only a loose definition of food synergy, it gives good evidence that a peanut-butter sandwich isn’t junk food if it’s prepared with whole-wheat bread (not white) and eaten in moderation (once a day). So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake. Just make sure the peanut butter doesn’t have added sugar, chemical ingredients you can’t pronounce, or cartoon characters on the label.
8: Red Meat + Rosemary
Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh. The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.
9: Turmeric + Black Pepper
A tangy yellow South Asian spice used in curry dishes, turmeric has long been studied for its anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis. The active agent in the spice is a plant chemical, or polyphe-nol, called curcumin. One of the problems with using turmeric to improve your health is its low bioavailability when eaten on its own. But there’s a solution, and it’s probably in your pantry. Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine. This is one reason it’s thought that curry has both turmeric (curcumin) and black pepper combined. Translation: You’ll get the benefits of turmeric if you pepper up your curries.
10: Garlic + Fish
Most seafood lovers don’t realize there’s a synergy of nutrients inside a piece of fish: Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA. What’s more, cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.
11: Eggs + Cantaloupe
The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe. A very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein slows the absorption of glucose, or sugar, from carbohydrates. This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by an energy-zapping crash. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion. So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthy carbs (whole grains, fruit, vegetables), don’t eat them on their own.
—Adam Baer