Team Tough Titties Knockin Out Cancer's blog: "foods and their benefits to your health"

20 superfoods for weight loss It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time! 1. Steak Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment. Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas. 2. Eggs Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam). Eat more Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. 3.Kale Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option. Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. 4. Oats "Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar." All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends. 5. Lentils Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area." Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether." 6.Goji berries These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt. 7. Wild salmon Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants. Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side." 8. Apples An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber—4 to 5 grams each—which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape." Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes. 9. Buckwheat pasta Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff." Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. 10.Blueberries All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says. Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends. 11. Almond butter Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat." Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein. 12. Pomegranates The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says. Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon–poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa. 13. Chiles One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. Plus, "you can't gulp down spicy food," she adds. "Eating slowly gives your brain time to register that your stomach is full, so you won't overeat." Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy. 14.Yogurt Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions. 15. Quinoa Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says. Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts. 16.Sardines These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says. Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil. 17.Tarragon You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.) Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California. 18. Parmesan Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. "Parmesan is so flavorful, it's easy to stick to one serving," Buchanan says. Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear. 19. Avocado Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food. Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables. 20. Olive oil Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome. Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

30 foods that fight fat Want to peel off pounds but can't handle the hunger? Dig in to SELF's new bag of diet tricks, one that shows you how eating more of certain foods (even pizza!) can help you lose. The women here shed weight effortlessly—fill up on their picks, and you'll stay satisfied and get slim, too! Breakfast Cottage cheese "It's the perfect breakfast because it keeps me full until lunch," says Melody Abedinejad, 22, of Weston, Massachusetts. "I lost 40 pounds in 10 weeks!" Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup. Egg whites "I eat them every day," says Jennifer Ruff, 36, of New York City. "I throw in a little cheese for flavor." Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. Lowfat cheese will curb calorie creep. Oatmeal "I'd often pour a second bowl of cold cereal. So now I cook oatmeal—if I want more, it's not as easy," says Ana Mantica, 24, of New York City. "In six months, I lost two dress sizes." Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Make it tastier with a dash of cinnamon and chopped nuts. Lunch Sushi "It's low-calorie, filling and something I can order on a date that doesn't scream 'I'm watching my figure,'" says Shira Kallus, 29, of New York City. Why it works A piece of sushi has 30 to 40 calories and plenty of satiating protein. Skip rolls that are fried or are made with mayo. Peanut butter "I spread it on light bread, and it sticks with me until dinner," says Christina Sarracino, 30, of San Francisco. "This lunch helped me lose 90 pounds." Why it works "Peanut butter has satisfying healthy fats," says Kathy McManus, R.D., director of nutrition at Brigham and Women's Hospital in Boston. Watch portions, though: Two tablespoons have 190 calories. Beans I started eating beans to replace red meat. They're great when you're craving something with substance," says Amy Balestier, 34, of Hoboken, New Jersey. Why it works You can't beat beans—they're only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Toss your faves into soups, salads and chili. Fat-free plain yogurt "I stir it into tuna salad instead of mayonnaise. It tastes and feels similar," says Ashley Liu, 26, of New York City. Why it works The yogurt has fewer than 10 calories per tablespoon, versus 90 in regular mayo. Mix in mustard to create a spicy Dijonaise. Lemon "Whenever my pants are tight, I use lemon to help me drop a couple of pounds," says Alonna Friedman, 32, of New York City. "I squeeze it on spinach salad, grilled chicken, fish and veggies." Why it works Citrus is so fresh and tangy that you may come to prefer it to fatty butter and dressings that mask foods' natural flavors. Snack Energy bars "I love small energy bars like Pria, which, at around 110 calories, are my chocolate fix," says Kelly Winter, 33, of New York City. "I snacked on one every afternoon instead of a candy bar, and I lost 5 pounds in four weeks." Why it works You get a treat for less than half the fat and calories of a regular candy bar. Other choices we love include Kashi TLC Chewy granola bars (120 to 140 calories) and Barbara's Puffins Cereal & Milk Bars (130 to 140 calories). Carrots "When I was on Weight Watchers, I ate a ton of baby carrots because you're allowed to have as many as you want. And they're sweet enough to eat plain," says Carol Sciotto, 31, of Wantagh, New York. Why it works Carrots are a classic diet food because they're low in calories (52 per 1 cup chopped) and a good source of fiber, Grotto says. They're the ideal snack if you like to nibble. Soy chips "I eat them instead of Doritos," says Randi Walz, 45, of New York City. "I dropped eight dress sizes!" Why it works A 1.3-ounce bag of soy chips has about 140 calories, 55 fewer than most regular chips. You also get 9 grams of protein. Part-skim string cheese "It's great for an energy boost before or after the gym," says Sara Newman, 31, of New York City. "I pull the cheese apart. I lost 17 pounds in 10 months." Why it works For only 80 calories per stick, you get a decent dose of protein and some calcium. Adding a few whole-grain crackers would hold off hunger even longer. Hummus "I put hummus on celery, broccoli and mushrooms, and I lost 10 pounds," says Leigh-Anne Kent, 37, of Golden, Colorado. "It tides me over between meals." Why it works Hummus is high in healthy fat and supplies protein as well. Many dieters are fatphobes, but "a little fat can help you feel satisfied, so you end up eating less overall," McManus says. Edamame "I reach for edamame whenever I want something salty, like pretzels," says Shira Enstrom, 36, of Vienna, Virginia. Why it works You get nearly 6 grams of fiber for 190 calories in a 3/4-cup serving, plus protein, says Samantha Heller, R.D., senior clinical nutritionist at New York University Medical Center in New York City. "If you buy them in the pod, you also have to shell them, which slows down the eating process." Dried fruit "I started snacking on it seven years ago and lost 40 pounds. I'd have it in the afternoon instead of candy," says Suzanne Reisman, 30, of New York City. Why it works Dried fruit is loaded with fiber and has barely any fat. But calories are concentrated, so "limit portions to 1/4 cup," says Dawn Blatner, R.D., a spokeswoman in Chicago for the American Dietetic Association. Dinner Shrimp "I sauté them with a little olive oil, snow peas, bell peppers, mushrooms, carrots and teriyaki sauce," says Laura Egbert, 24, of Philadelphia. "In three months, I lost 15 pounds." Why it works At 84 calories per 3-ounce serving, shrimp has about two thirds of the calories of chicken and about half that of sirloin. Pizza "I sprinkle a teaspoon of olive oil across a Boboli pizza crust and top it with fresh spinach, mushrooms, black olives, red onions and a little cheese," says Shannon Reid, 29, of Chandler, Arizona. "I ate it three times a week and lost 12 pounds in six months." Why it works Making your own meals is a smart way to trim calories because you control the ingredients. Using lowfat cheese will also cut saturated fat. And the veggies are loaded with fiber. Tofu "I lost a lot of weight when I made healthier food choices and took up Ashtanga yoga," says Ruthanne Feinberg, 34, of New York City. She opts for a simple meal of tofu and spinach with soy sauce. Why it works Tofu has only about 50 calories per 3-ounce slice, and you can barbecue it, stir-fry it, even use it in dishes like lasagna, Blatner says. Not a fan? Freeze slices before defrosting and cooking. That gives it the chewier texture of beef or chicken. Salsa "I put salsa on everything: baked potatoes, omelets, even salmon," says Kathleen Robinson, 43, of New York City. "After a month, I took off 5 pounds!" Why it works Use 2 tablespoons of salsa instead of sour cream and you'll slash about 50 calories and 5 grams of fat. "Even the bottled salsas are usually lean and a rich source of the cancer-fighting substance lycopene," Heller says. Poached chicken "It's my standby speedy, healthy dinner," says Liz Baker, 27, of Chicago. Why it works Skip sautéing and you save more than 240 calories. Liven up the taste with fresh herbs and spices. Sweet potatoes "I eat them for dinner topped with a little bit of Smart Balance Omega Plus spread, along with a serving of chicken or fish," says Beth Janes, 28, of New York City. "It helped me lose 3 pounds in a month." Why it works A medium sweet potato has about 115 calories and won't raise your blood sugar as much as eating a white potato will. Try slicing and baking with a brush of olive oil for low-cal "fries." Sweets Baked apples "I core a Rome apple, pour diet cherry soda over it, sprinkle on Splenda and cinnamon, and then microwave it for eight minutes. It tastes just like apple pie," says Amy Levy, 38, of Los Angeles. "I lost 12 pounds eating this!" Why it works "Apples are rich in fiber, which may aid in weight loss," Blatner says. Fat-free Cool Whip "I freeze it and spread 2 tablespoons between two chocolate graham crackers," says Joy Rowland, 35, of Atlanta. "It's helped me shed 40 pounds." Why it works At 15 calories per serving, this tasty topping is truly a guiltless goody. Frozen fruit "I microwave a cup of frozen berries for dessert with a little cocoa on top," says Jennifer Worrell, 34, of Bedford, Texas. "In 15 months, I've lost 35 pounds." Why it works These nutrient-packed bites are naturally sweet, low in calories and filled with fiber and water to keep you full and satisfied. Fudgesicles "When I was trying to lose 20 pounds after having a baby, I turned to no-sugar-added Fudgesicles," says Jennifer Weiss, 34, of Napa, California. "They're only 40 calories each, so even if I want seconds, I'm still eating less than 100 calories." Why it works Fudgesicles are creamy, so they feel like a treat. No deprivation! Fat-free, sugar-free pudding "I'm a chocolate addict!" says Melissa Aiello, 26, of Rutherford, New Jersey. "But I lost 10 pounds, mainly by eating pudding instead of ice cream." Why it works One half cup is a big treat for only 80 calories, Grotto says. Angel food cake "I have it with fat-free Cool Whip and fruit," says Erin O'Leary, 24, of New York City. "It does the trick when I want a sweet." Why it works Have your (angel food) cake and eat it, too—it has only 72 calories and no fat per 3/4-inch slice. Fruit makes it more filling. Drinks Fat-free hot chocolate "I blend a packet with ice and a cup of skim milk for an amazing and filling milk shake," says Lindsay Bradshaw, 24, of Atlanta. Why it works Cocoa mix gives the taste of chocolate for only 50 calories. And a whipped drink may feel more indulgent than a thinner beverage. Virgin mimosa "When I'm out, I ask the bartender to mix orange juice with diet ginger ale. It has 55 calories, so I get less than half the calories of most mixed drinks," says Hayley Lattman, 30, of New York City. "I've been doing this for four years, and I've lost 15 pounds!" Why it works You save calories (about 125 over a standard juice-and-vodka screwdriver) and bypass alcohol, which can reduce your inhibitions and lead to overeating. Herbal tea "Sweets are my downfall, so I drink vanilla tea when I'm not really hungry but am craving something sugary," says Mara Clarke, 33, of London. Why it works A cup of tea can soothe stress, preventing overeating, McManus says. The flavor makes it more satisfying—and isn't that the point?