The term “super foods” has been circulating a lot lately. These are foods that are nutritional powerhouses, with disease-fighting properties, and not coincidentally, tend to be low in calories. We have compiled a list for you of the top 10 everyday “super foods” that aid in any weight loss diet plan (meaning they fill you without excess calories and in some cases increase your body’s fat-burning power):
1. Berries, especially blueberries & cranberries (which are easy to find frozen or dried too). They have lots of antioxidants but also lots of water & fiber to help control blood sugar levels.
2. Sweet potatoes, which should be substituted for a traditional white potatoe. (You can even make them into fries-cut, lay out on baking sheet, drizzle with olive oil, & bake.) They’ve got lots of potassium to replace sodium foods & are naturally sweet.
3. Broccoli is already America’s favorite vegetable. Any way you eat it, it’s got lots of vitamins & fiber.
4. Salmon has lots of protein but is low in saturated fat. The omega-3 fatty acids & iron content are a bonus!
5. Beans. They have both soluble & insoluble fiber so they help lower cholesterol & also help rid your body of waste.
6. Quinoa is one of the best whole grains you can eat. It’s an ancient grain that’s easy to make & is high in protein.
7. Kiwis are a nutritionally dense fruit. They also have a high fiber content.
8. Nuts make for good “100-calorie packs” of snacking. They are full of heart healthy fats & protein. (And sandwiches are not just for peanuts anymore, try almond butter!)
9. Eggs are protein-filled, economical, & portable. They also contain choline, which is good for brain development.
10. Low-fat plain yogurt. It contains calcium, vitamin D, and probiotics & can be mixed with so many things!
And since we’re already on a roll now, why not add these 10 foods that help your liver metabolize fat?
1. flax seeds
8. leafy greens like spinach
10. water, of course!
There has also been a movement (and a lot of research to support it) called the 6 meals a day eating plan, that incorporates all of the above-mentioned foods. The benefits to eating smaller meals but more frequently throughout the day (as opposed to just 3 main meals) include increased metabolism, higher energy levels, a positive nitrogen balance, and blood sugar regulation. It may take a little more planning and organization, but if you prepare multiple proportions at once, you can get 4 or 5 small meals for the week out of what would traditionally be for 1 or 2 meals.
If you choose this route, you want to eat every 2-3 hours with a small almost snack like meal that has a balance of protein, carbs, and fat if possible. Some examples include a banana with a nut butter and honey on a piece of whole grain toast, a cup of yogurt with flax seeds and berries, a whole grain wrap with sauteed spinach, peppers, and onions, and a smoothie.
Now how do you combine this with Shaklee’s “Cinch” products? Here is an example of what I personally am considering doing after I embark on an initial 28 day detox plan (which I will talk more about later):
Meal #1: 1 “Cinch shake” with plain soy milk within 1 hour after waking up. A “Cinch 3-in-1 boost” (and all my other supplements I take with a glass of orange juice). Shaklee’s “Vivix”. Water.
Meal #2 (2 hours later): A cup of oatmeal with berries and honey. Water.
Meal #3 (2 hours later): 1 “Cinch meal-in-a-bar”. A “Cinch 3-in-1 boost” with a glass of Shaklee’s lemon lime “Performance”. Water.
Meal #4 (2 hours later): A sandwich of whole grain bread with almond butter and strawberry jelly and grapes.
A Shaklee “Energy” chew to help me power through a workout. Lots of water. And maybe a Shaklee “Physique” smoothie.
Meal #5 (2 hours later): 1 “Cinch snack bar”. A “Cinch 3-in-1 boost” with a cup of “Cinch tea”. A 1/2 of an avocado with lemon juice. Water.
Meal #6 (2 hours later, but at least 3 hours before going to sleep): A cup of quinoa with sun-dried tomatoes, feta cheese crumbles, and olives on a bed of spinach (and all my other supplements I take with a glass of pomegranate juice). 1/2 cup coconut sorbet. Water.
A walk with the dogs and at least 8 hours of sleep complete the day.
Of course, this is just an example. During the prep process, I will calculate all of this in calories to see if/how it all adds up. (And in case you’re curious, I take Shaklee’s “Vitalizer” supplements and use Shaklee’s “Get Clean Water pitcher” to filter all my water I keep in a stainless-steel bottle with me all the time.)
What kind of small meal menu ideas can you come up with?