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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 5 of 5. This is the beginning of the thread.
Posted by Deneb on August 10, 2010, at 20:21:36
I've cut my calories drastically and I'm not getting all my nutrients. What are some really nutrient dense foods I can add to my diet which don't have a lot of calories?
Posted by morgan miller on August 10, 2010, at 23:46:14
In reply to What are some of the most nutritious foods?, posted by Deneb on August 10, 2010, at 20:21:36
Avacados-Packed with nutrients. They have the fat and calories, but you need a little bit of that stuff in your diet. I love avacado shakes. I use mostly xylitol to sweeten and a little raw honey sometimes, a half teaspoon organic vanilla bean extract, a dash of sea salt, some water, some ice, and one avacado and then mix in a blender that can completely crush ice. It is absolutely delicious!
If you can handle the bitter taste, dandelion leaf is one of the most, if not the most nutritious dark green leafy cruciferous vegetables. You can make a good salad out of this using goat cheese, dried cherries or cranberries, balsamic vinaigrette, a little sea salt and pepper, and whatever else suites your fancy.
Blueberries!!! They actually help keep belly fat off as they increase insulin sensitivity. They are also as you may have already heard very good for the brain, and, packed with antioxidants.
Extra Virgin Organic Coconut Oil!-Yes, believe it or not, coconut oil can give you energy and help you lose weight and keep off the pounds. The saturated fat in coconut oil are unique short chain fatty acids that turn straight into energy and are not metabolized into fat the way other saturated fats are. Coconut oil is good for thyroid function, brain health/function, and cholesterol. Many body builders are into using coconut oil.
Chia Seed-Excellent source of Omega 3 in the form of ALA. It's a complete protein with all the amino acids. There is not a whole lot of protein in it so you still need your protein from another source when consuming Chia. Chia is packed with other nutrients. I think chia is superior to flax and it doesn't have those pesky phytoestrogens that flax has. Chia can bind to toxins and help cleanse and it's a great source of fiber.
Wheatgrass-Packed with nutrients. Good for detoxification and energy.
Undenatured Whey Protein-TrueNutrition's Truetein is an amazing whey protein and it tastes sooo good. Whey protein will help you maintain lean muscle mass, which should help your fat metabolism. Whey also boosts immune health and increases glutiathione, which is good for liver health amongst other things(energy as well).
Marine Omega 3s(if your not already taking them)-May assist in better processing fats. Good for the brain, the heart, joints, and skin.
I put wheatgrass, coconut oil, Wyman's frozen blueberries(8 dollars for 4 pounds at CostCo), Chia seed, one scoop of whey protein, a tablespoon of xylitol and a teaspoon of vanilla bean extract in my smoothie for my morning meal 5 days a week.
Also, Nuts Nuts and more Nuts. Not only are they packed with nutrients and protein, there is recent research suggesting they may actually contributing to weight loss. I love pistachios, they have some of the highest levels of antioxidants of all nuts. Of course you could consume too much, this may not be a good thing, as is the case with just about anything, even water.
Apples-When you eat apples, eat mostly the skin in order to get all the wonderful energizing nutrients and avoid much of the sugar. Apples increase the enzyme catalase which may be responsible for the energy boost after eating an apple. Catalase also helps break down hydrogen peroxide, which is now believed the be the main cause of graying hair! As we age, we produce less catalase, allowing for more hydrogen peroxide to literally bleach our hair from the inside out.
Raw Apple Cider Vinegar-soooo good for you. It increases insulin sensitivity and may promote weight loss. Believe it or not, it also promotes alkilinity, destroying unhealthy acid. I mix a little grape juice and xylitol in mine to make it more palatable.
Lentils-great source of protein and other nutrients. Low in fat. I make lentils and then add extra virgin olive oil, balsamic vinegar, chopped raw carrots, chopped red onion, cumin, turmeric, sea salt, pepper, and a little cayenne. They will also fill you up very fast!
Other than all that I would try to get all the colors of vegetables in your diet, boneless skinless chicken breasts, brown rice(need some carbs but keep them limited), and drink plenty of good water.
Oh yeah! Plain organic whole milk yogurt. Yes! Plain and Whole Milk! Whole milk yogurt is sooo much healthier. It has higher levels of CLA than low fat or non fat yogurt has. I would mix the yogurt with a good rolled oat granola(great source of beta-glucans and orthosilicic acid). Two of my favorite rolled oat granolas are Bread Shop and Back to Nature. You can get Back to Nature at Wholefoods and other grociery stores, but you may have to order Bread Shop online. Oh yeah! I put the frozen wild blueberries in my yogurt granola mix and it is simply delicious!
Have fun experimenting with your new diet!
Morgan
Posted by Deneb on August 11, 2010, at 13:13:37
In reply to Re: What are some of the most nutritious foods?, posted by morgan miller on August 10, 2010, at 23:46:14
Wow! Thanks for all that info! That will save me a lot of time researching foods. I'm going to go grocery shopping today.
Posted by morgan miller on August 11, 2010, at 23:28:31
In reply to Re: What are some of the most nutritious foods? » morgan miller, posted by Deneb on August 11, 2010, at 13:13:37
No problem. Just remember, sometimes some high fat foods are necessary for good health and may actually help maintain healthy weight. Most of the foods I recommended are low in fat, so they should complement the few that are a bit higher in GOOD fats.
I forgot one key ingredient that would make your dandelion(I got my dandelion from Wholefoods) salad even better, walnuts.
Some of those things I listed may be a bit on the expensive side. If you do Chia, you may want to order it in bulk online. I know the Vitamin Shoppe(if you have one locally) and Wholefoods would have Chia. A good affordable brand of chia seed is Spectrum. But like I said, the most affordable chia seed would be in bulk bought online. I would go for something organic if you can.
Have fun experimenting with your new diet!
Morgan
Posted by islan on August 20, 2010, at 22:52:48
In reply to Re: What are some of the most nutritious foods?, posted by morgan miller on August 11, 2010, at 23:28:31
>> "Just remember, sometimes some high fat foods are necessary for good health and may actually help maintain healthy weight."
This is true, esp. if you are concerned about absorbing lots of nutrients. Although some vitamins, like C, are water soluble (meaning you need water to absorb them, and if you have too much you just pee it out), others are fat soluble - that means that if your diet is too low in fat you might not be able to use the nutrients you consume.
Just try to choose unsaturated fats like olive oil and avocados, instead of saturated animal fats.
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