Ten Superfoods to eat for weight loss and good health

By Live Healthy Africa Reporter
 
Have you heard of Superfoods? These are basically nutrient-rich foods that scientist consider to be highly beneficial for health and well-being. The so-called Superfoods-the term is not really scientific- tend to be rich in antioxidants including beta-carotene, vitamin A, Vitamin C,   Vitamin E, flavanoids and selenium.  Some of these foods are also rich in omega-3 fatty acids. These foods are most often plant-based although a few dairy products and oily fish are also considered superfoods.

 Here is our generic list of ten Superfoods:-

 
Berries
They are rich in vitamins, phytochemicals and soluble fiber and tend to be on many lists of superfoods. 

Beans
They are easily accessible and affordable almost across Africa so it should not be hard for one to incorporate beans in their diet. The good thing about beans is that it goes well with other foods like rice, ugali and maize.  Beans are a source of low-fat protein and have insoluble fiber which lowers cholesterol. Beans also provide the feeling of satiety for a long time because they are rich soluble fiber.

Spinach
This green leafy vegetable has high amounts of Vitamin A, Vitamin C and Vitamin K, as well as fiber, and calcium. Other than spinach try incorporating other green leafy vegetables like Kale, Broccoli, Collards and Cabbages.

Sweet Potatoes
They are affordable and easy to access. Sweet Potatoes are good sources of Fiber and Vitamin. You can eat it for breakfast, as a snack with tea/coffee or even incorporate it in your main dish.

Oily Fish
Oily fish are rich in Omega-3 fatty which lower risk of heart disease and stroke. Try incorporating salmon, sardines, mackerel and other fatty fish into your diet.

 Fruits
 Fruits such as strawberries are rich in Vitamin C while Apples are rich in fiber and are associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma.

 Eggs
Eggs are cheap and come loaded with lots of protein. A single large egg offers six grams of protein. Eggs are also rich in omega-3 fatty acids which are good for your heart.

Nuts
Nuts have high levels of minerals, healthy fats and make for a healthy snack.  They are high calories so one should be careful with their portions.  The rule of thumb is to try to eat a handful of nuts a day.

Fat-free Plain Yogurt
It is high in calcium and has other nutrients including protein and potassium.  Avoid the high fat and high sugar type, though.

Lentils
Lentils are high in protein, iron and other essential nutrients. They are also easy to access, cheap and easy to prepare.

Other foods considered to be superfoods include whole grains, oatmeal, green tea, coffee, berries and chocolate.
Don’t just eat these ten foods instead aim for what some Dietitians refer to as "super diets" meaning that one should have a healthy balanced diet, rich in fruit and vegetables and wholegrain foods.

Double up on your proteins!

By Live Healthy Africa Reporter
 

Eating more protein is one guaranteed way to maintaining a healthy weight, building muscle and getting more nutrients. Most people, particularly women, perceive protein rich foods like meat, peanuts, and avocado to be ‘fattening’.

It is for these reasons that statistics from the U.S. Department of Agriculture show that nearly a third of women aged between 20 and 40 don’t get their recommended daily amount of protein. The good news is that nutritionists and researchers are now encouraging people to eat more proteins.

It is important to note that protein comes from two different sources. The first is plant based proteins which include foods such as soy, nuts, legumes and grains and the second is  animal based proteins from foods such as  meat, dairy and eggs.

Here are some of the benefits of eating a protein rich diet.

Stay Fuller For Longer

 According to scientists eating more proteins can improve satiety hence reducing the likelihood of one eating too much food.   This is because proteins take longer to leave the stomach hence one will feel full for longer. High-protein foods take more work to digest, metabolize, and use, hence you also spend more calories or energy processing the food.  A study published in Nutrition Metabolism, showed that people who increased their protein intake to 30% of their diet ate about 450 fewer calories a day. They also lost over 4Kgs in three months. Another plus is that eating a protein rich breakfast can help regulate your appetite throughout the day. You can enjoy these benefits by incorporating a boiled egg in your breakfast or beans for lunch.

Build Muscle

Another bonus of eating protein rich foods is that they boost the rate at which your body repairs and builds new muscle after you workout.  You should note that the more muscle you have, the more calories your body burns at rest. One reason why people who ‘fast’ do not succeed in their weight loss efforts is because their bodies burn muscle instead of fat.  To be successful aim at burning fat and building muscle through exercise and eating proteins.  

 So what are the best sources of protein?

Try incorporating these protein-rich foods in your diet:

• Lean meats and white meats like fish and chicken
• Beans
• Seafood such as salmon
• Soy
• Dairy products like milk, yoghurt and cheese
•  Fruits like Avocado

There are certain foods that are protein-rich but also contain high amounts of saturated fat and hence are not good for the overall health of a person. These include processed meats like bacon, sausages, smokies and ham as well as full-fat dairy and fast foods. These should be limited.

To be healthy eat a balanced diet, and in eat in moderation, since even good things can be toxic when take in excess.  

Here is an example of nicely balanced diet incorporating proteins.

Breakfast: two-egg omelette made with low-fat cheese, one chopped tomato, mushroom and onion; served with 1 slice of whole meal bread.

Lunch:  Brown rice, with 100 grams of skinless chicken and 2 cups of salad vegetables.

Dinner: 100 grams of sliced cooked lamb with 1 cup of Ugali and 2 cups of stir-fry Spinach and Sukuma Wiki.

Note: Please consult your doctor before adopting any new diets.

Want to lose weight? Walk, Walk, Walk!

By Live Healthy Africa Reporter
 

Walking can decrease the risk of heart disease and type 2 diabetes.  It is also one of the best and easiest workouts to incorporate in your daily. Today more and more Africans have joined the middle class and own cars, work in tall buildings that have elevators, have house managers and can afford lots of unhealthy foods. The result of all these is that Africans are getting fatter and the risk of obesity which comes with many diseases is the reality for many of us.

 We are busier and just don’t have time to go to the gym. One easy way to work-out so as to keep your sugar levels in check, shed some kilos and generally live a healthy life is by walking.  Doctors says adults should walk 10,000 steps a day.

You can start by introducing 15 to 30 minutes of walking, for instance walking your dog after work.  You can also take the stairs instead of the elevators or even park your car 15 minutes away from your destination to get a chance to walk.

Another advantage of walking is that it is quite rare for you to get injuries compared to running!

  

The MUST drink for long life!

By Live Healthy Africa Reporter

Can drinking water help you lose weight? Well, Yes and No.  To deal with the No part first; drinking water in itself will not make you lose weight. But drinking water, at least the recommended six to eight glasses, a day can help improve satiety thereby reducing unhealthy snacking and large food portions. Another advantage is that by drinking water instead of sugary drinks like Soda and juices you will be cutting down calories. So, in that way you could end up losing weight.

 But even if not for weight loss, water is important for anyone hoping to have a long healthy life. Water is good in helping us avoid constipation, can help maintain muscle tone by assisting muscle in their ability to contract, it also lubricates joints, helps flush out toxins  and aides the supply of oxygen by eliminating dehydration. So drink more water.

 You should note that water has ZERO calories. So next time you feel thirsty, don’t reach for Soda, get some Water!

What Are Calories?

If you are trying to lose weight then you need to know what calories are. Quite often we eat rely on myths like ‘peanuts make you fat’ or ‘bread will give you a big belly’ to make food choices. The reality is most of us don’t know what and how much we are eating. 

 In simple terms, a calorie is a unit of energy. We often associate calories with food, but they generally apply to anything containing energy.

 Now, why are calories important in weight loss? 

Think of it this way.   A woman, lest call her Rose, require 2,000 calories a day to be able to get out of bed,  walk to the bus station, work and go back home and sleep without gaining weight. Now, if Rose eats 2250 calories, she will spend 2,000 and be left with 250 as extra. If she does that every day, by the end of the month she will have accumulated an extra 7,500 calories.

One kilogramme is equivalent to 7,000 calories. So by the end of the month Rose will have gained a Kg. Easy huh?

To lose weight Rose has to eat less energy [calories] than she spends in a day? She can also eat the 2,000 calories or more but exercise, like go to the gym to burn off the extra energy. So how do we know how much calories we are eating? First, this depends on the food and the portions. Please note that water has ZERO calories!

 Here is a simple food guide:-

Strawberries, frozen sliced, 1 cup, with sugar	278
Watermelon, 1 cup	45
Pineapple, diced, 1 cup	80
Plum, each	35
Lemon, each	30
Cheese pizza, 1 slice, 16 in. pizza
Pizza, sausage & mushroom, 1 slice, 16 oz. pizza	215
Egg, fried in butter, 1 large egg	99
Egg, raw, boiled, or poached, 1 large	82
Scrambled eggs, 1 egg with butter & milk	111
Scrambled eggs, 1 cup, with butter & milk	325

For a more comprehensive list of foods go here: https://www.fourmilab.ch/hackdiet/e4/foodcalories.html

When combining your foods please remember that women should aim for no more than 2,000 calories a day and men for 2,500.  Remember that healthy living involves a combination of healthy foods and exercise.

 

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