If you’ve been contemplating how to get more nutrition while consuming less calories, you’re not alone.
The average American is said to need an approximate 2000 calories depending on their height, gender, and physical activity levels. But the reality is that individuals consume much more than this, and the foods making up these calories are certainly not on a ‘healthy’ level most of the time.
The chart below from the USDA’s Amber Waves publication shows the US customer’s average spending plan on food, with yellow being what is recommended, and blue what American’s actually purchase.
Americans should be eating more fruits, vegetables, legumes, whole grains, and nuts, but they tend to eat refined grains (meaning white flour) and sugar and candies, as well as frozen fast-food entrees the most.
Since we obviously have a bad habit, it’s usually easier to start with small changes to fix it.
American Spending Patterns
Here are 10 great foods that have lots of nutrition and a very low calorie count. You’ll notice they are all in the areas we need to increase the most:
This great salad green is a bit spicy, and a far cry from where flavor is concerned. It also contains much more nutrition than other lettuce varieties. Arugula is only 4 calories per cup and is high in Vitamins A, K, and C, and also contains potassium and fiber that keep you hydrated and also full. Try saying that about a Big Mac or a Whopper.
The spear-veggie asparagus tastes delicious grilled with a little lemon and pepper. You can also opt for just barely steamed asparagus to get the most nutrients from it. The vegetable contains only 27 calories per cup, along with important minerals, as well as Vitamins A, C, E, K, B6, and folate. Asparagus also flushes excess fluids from your body, while MSG-laden fast foods keep you bloated.
3. Green Tea
Try getting anti-cancer properties out of a large soda, or a sports drink. You can’t. Green tea; however, has tons of phytonutrients, and helps to stabilize blood sugar. Sugary sweet colas and sugar-laden sports or energy drinks not only cause your blood sugar to spike, but also cause you to crave more salty and sweet foods.
Green tea leaves are not processed like other tea leaves, so they are full of catechins, too, which help to reduce inflammation in the body and speed weight loss. Oh, and there are only 2 calories in a mug of green tea. Compare that to an average 182 in a medium soda. Green tea is also a great liver detox food.
Coffee drinkers may be at lower risk of liver and colon cancer, Type 2 diabetes, and Parkinson’s disease. What’s more, the morning beverage may help you live longer than those who drink soda. A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.
5. Vegetable, Meat, or Barley Broth
Broth is a savory start to almost any soup you can imagine. You can add brown rice, other nutritious vegetables, whole, unrefined grains, and even seaweed (another super food). Depending on the type of broth you make, it will contain important nutrients your body needs.
Additionally, many traditional broths contain alliums like onions and ginger, which help to prevent colds and keep your energy up. A broth base to a dinner or lunch is only 100 calories. A small bowl of chili from Wendy’s contains twice as many calories, and 780 mg of sodium.
You can prevent breast cancer and get tons of Vitamin C and folate by eating this super food. There are only 3 calories in one cauliflower floret, so even if you doused yours in organic olive oil and sea salt and pepper, you’d still be ahead compared to eating a small serving of fries from McDonald’s. Those contain 230 calories. Try this cauliflower baked fries recipe instead.
From Reishi, Shiitake, Oyster, and Portobello, to a dozen other varieties, mushrooms are a nutritional powerhouse for only round 15 calories per cup. Just about every variety of mushroom contains loads of antioxidants, and some have ‘super healing’ properties which propel the food to the top ten food lists of Chinese medicine practitioners.
Shiitake can fight cancerous tumors; white mushrooms can prevent prostate cancer; Maitake mushrooms are great for anyone wanting to prevent breast cancer; and Porcini mushrooms are super anti-inflammatory.
8. Hominy or Oat Bran
Image from: Relishingit.com
It’s not unusual to see calorie counts of 600 or more per cup of grain. This is a lot, especially if you’re struggling to keep your calorie consumption in check. Hominy and oat bran are both low calorie, unprocessed grains that can make any meal more satisfying while providing high nutrition. Yellow hominy has about 130 calories per cup. Oat bran, which can even be substituted for white flour in baking recipes, has only 87 calories per cup.
This super food is great for vegetarians or those who want to consume less red meat. In just one cooked cup you’ll get 8 grams of complete protein, 5 grams of fiber, iron, manganese, and other nutrients at around 220 calories. Compare this to a fast food burger, and you’ll understand why it’s a good substitute. Though you can purchase a Whopper Jr without mayo and get around the same amount of protein and calories, you won’t get nearly the same nutrients – plus 460 mg of unwanted sodium.
10. Dark Chocolate Dipped Fruit
This brings us to the piece de resistance – the substitute for all the processed sugar and candy Americans like to eat. If you have to satisfy that sweet craving, why not get some super nutrients in the process – and for far fewer calories than many of the desserts offered in the SAD (Standard American Diet, and yes it is sad.) Organic, dark chocolate-covered strawberries, for instance, have tons of Vitamin C, calcium, and iron. Strawberries alone have just 49 calories per cup. Dark chocolate has also been shown to reduce body fat.
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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