Best Foods for New You Results

Best Foods for Weight Loss Without Hunger

This is a long list and you should include these mostly plant based whole foods in your meal plan to eat everyday to achieve your goals. If this list of foods are unfamiliar to you add them one at a time and build on so that you can increase the quality of foods that provide satiety, maintenance and weight loss with the combination of movement/exercise.

Eat a Wide Variety of Bright Colored Nature’s Foods

When you eat broth-based soups with plenty of vegetables, beans and grains, vegetarian chili, low-fat pasta dishes; low-fat stir fry vegetables, large green leafy vegetables; steamed or raw vegetables; fruit; beans; baked or boiled potatoes or sweet potatoes (yams), root vegetables; cooked oatmeal or other hot whole grain cereal; brown rice; barley; quinoa; seafood; poultry breast without skin; lean red meats; nonfat/low-fat dairy are all excellent choices.

Include Good Fats, (Omega’s Know How) Nuts and Seeds in Your Weight Loss Management

The goal is to help you gain portion control, choosing the right foods as well as understanding how to balance your weight management with deliciously filling meals every day of the week and lose weight at the same time.

Fish:

3 to 4 ounces of omega-3 fatty fish two to three times per week.

The best choices include salmon, rainbow trout, herring, sardines, mackerel and tuna.

Omega-3 rich foods:

At least one serving.

Each of the following omega-3 food sources contains the equivalent of 1 tablespoon of oil. Choose one of the following each day:

  • 1 tablespoon flaxseed oil
  • 1 tablespoon walnut oil
  • 1 tablespoon pumpkin seeds
  • 4 walnut halves or 1 tablespoon chopped walnuts
  • 3 fillet anchovies (well rinsed)

Omega-9-rich food:

At least one serving daily

Each of the following omega-9 sources contains the equivalent of 1 tablespoon of oil. Choose one of the following each day:

  • 1 tablespoon virgin or extra virgin olive oil
  • 1 tablespoon peanut oil
  • 1 tablespoon oleic sunflower oil
  • 1 tablespoon high oleic oil
  • 1/8  medium avocado
  • 8 large black olives
  • 1 tablespoon nut butter (peanut, almond, sesame, tahini)

Shelled Nuts:   

  •     7 almonds
  •     5 Cashews
  •     10 peanuts
  •     4 pecan halves
  •     3 Macadamia nuts

Seeds:

  • 1 tablespoon sesame seeds

High oleic sunflower and safflower oils (omega-9 oils) tolerate high heat well, making them great for frying and stir-frying.

Omega-6-rich foods:

At least one serving twice a week.

Each of the following omega-6 sources contains the equivalent of 1 tablespoon of oil.

Shelled Nuts:

  •     1 tablespoon pine nuts
  •     15 pistachios
  •     Seeds: 1 tablespoon sunflower seeds
  •     Cereals: 3 tablespoon wheat germ

These omega oils are health promoting and can be used at breakfast, lunch, dinner, or as snacks. Eat a handful of nuts each day in the portions given.

Benefits of Flax

flax-seed-983769_1920Flax seeds have a high content of omega-3 fats as well as a rich source in dietary fiber and lignans. The soluble fiber aids in reducing carbohydrate absorption, stabilizing blood sugar levels, inhibiting cholesterol absorption and lowering blood cholesterol levels.

The insoluble fiber absorbs water in the digestive tract to ease elimination, making it great in aiding bowel problems as in the case of constipation and diverticular disease.The lignans in whole flax seeds are 800 times more concentrated than in other plants and are recognized for their cancer fighting benefits, antiviral properties and assistance in alleviating perimenopause and menopause symptoms.

In scientific studies, there is stack of evidence that shows the omega 3 power found in flaxseed to improve heart disease, arthritis, multiple sclerosis, breast cancer, lupus, liver disorders, to heal bruises and sprains, mental function and depression, eczema, psoriasis, acne and dry skin. – this is not a complete list of its health benefits. In addition, athletes praise its ability to help maintain energy levels and increase stamina.

Omega-3-rich flax as well as the other omega oils have an impact on brain functions. Researchers conducted  numerous studies and found  that kids with ADHD (attention deficit hyperactivity disorder) had lower omega-3 and/or omega-6 levels in their blood than their normal counterparts. Study after study also revealed that these same fatty acid deficient kids were more prone to learning behavior, and even  health problems.

Recently it was announced that people over 65  who had Alzheimer’s showed improvement in memory than the group who took placebo.

Easy Ways to Add Flax to Your Diet

  • Flax spread is a flavorful butter that everyone will love.
  • Spread it on your muffins, breads, pancakes or anything else on which you use butter.
  • Toast flax meal and blend it with honey for a topping on cereal, cottage cheese, yogurt or fruit as you would use toasted wheat germ.
  • Flax meal can be toasted at home. Place  on a baking sheet in the oven at 225 degrees to highest 250 degrees and bake until crispy about 15 to 20 minutes (heating above 300 degrees damages the oil and changes it to the unhealthy trans form).
  • Mix flax oil into hot cereal for a rich nutty taste (it’s also a good bowel regulator).
  • Blend 1 tablespoon of flax oil into yogurt and stir in some fruit.
  • Drizzle flax oil over veggies and season to taste.

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