FAT FIGHTING FOODS

 

GREEK YOGURT

Greek yogurt has twice as much protein as other yogurts
It takes longer to leave your stomach, keeping you satisfied longer
Plus, you burn= more calories digesting protein than carbs
Choose nonfat, low-fat, and low-sugar types

QUINOA

Quinoa is a nutritional all-star that belongs in your weight loss plan
This whole grain has 8 grams of hunger-busting protein & 5 grams of fiber in 1 C
You'll also get iron, zinc, selenium & vitamin E
Quinoa is as easy to cook as rice
For a quick dinner, mix in some vegetables, nuts, or lean protein 
CINNAMON

Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels
This could curb your appetite, particularly in people with type 2 diabetes
Nearly everyone can benefit from cinnamon in its traditional role
Stir some into your coffee, tea, or yogurt to add sweetness without adding calories

HOT PEPPERS

Hot peppers have a flavorless chemical called capsaicin
It's more plentiful in habaneros, but jalapeños also have it
Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time
It probably doesn't have a big impact on weight, unless you eat less food because it's spicy

GREEN TEA

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat
Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism
To get the most benefit, you may need to drink green tea several times a day
Drink your tea hot, because it takes longer to drink, providing a soothing, mindful experience

GRAPEFRUIT

Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories
That's because its soluble fiber takes longer to digest
Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal

WATERMELON

Foods that are rich in water take up more room in your gut
This signals the body that you've had enough to eat & leaves less room for other foods
Many raw fruits & vegetables are full of water and nutrients, and low in calories
Watermelon is a good source of the antioxidant lycopene & gives you some vitamin A & C also

APPLES & PEARS

Apples & pears are also high in water content
Eat them with the peels for extra fiber, which will keep you full longer
Go for whole fruits rather than fruit juice - you'll get more fiber
You’ll have to chew the fruits which takes longer but you'll burn a few calories chewing, as opposed to gulping down a smoothie

GRAPES VS RAISINS

Compare two cups of grapes to 1/4 cup of raisins
Either choice has a little more than 100 calories
However, you'll probably be more satisfied with the grapes
Dried fruit like raisins or cranberries, when used sparingly, can liven up a salad

BERRIES

Like other fruits, berries are high in water & fiber, which can keep you full longer
They're also very sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies
Blueberries are a good example because most stores carry them & they're loaded with antioxidants

RAW VEGETABLES


Raw vegetables make a terrific snack
They satisfy the desire to crunch, they're full of water to help you feel full & they're low in calories
½ C of diced celery has just eight calories
Coat celery with a little peanut butter or dunk carrots in salsa
When you're in the mood for chips & dip, replace the chips with raw veggies

SWEET POTATOES

Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits
If you substitute a sweet potato, you might not need any of that
Baked sweet potatoes are so full of flavor, they don't need a lot
This can save you loads of calories
As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, & fiber

EGGS

One egg has only 75 calories & 7 grams of protein, along with other vital nutrients
Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast
If you have high cholesterol, 1egg is almost all the cholesterol you should have in a day
Choose egg whites, which are cholesterol free

COFFEE

One of your favorite beverages may actually help rev the metabolism and help you lose weight
Coffee does stimulate the metabolism, but only a little
Don't count on this for weight loss, especially if you add calories with toppings

OATMEAL

Oatmeal has fiber-rich whole-grain oats, lots of water & it's hot
It's a very filling combination
Hot food takes longer to eat & all that liquid & fiber will help you feel full longer
Avoid super-sugary oatmeal
Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar

CRACKERS

Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers
Research suggests people who replace refined grains with whole grains tend to have less belly fat
Whole grains also provide a richer assortment of plant nutrients
This doesn't just apply to crackers, you can get the same benefits by switching to whole-grain breads, cereals & pastas

TABOULI

A standout whole grain is bulgur wheat, the type which is found in tabouli
It's high in fiber& protein, but low in fat and calories
That helps you fill up with a minimum of calories
It also tastes great
To turn this dish into a meal, you could add beans, stir in extra tomato, cucumber & parsley

SOUP

Broth-based Soup, not creamy soup is full of water, which fills you up with the fewest possible calories
It's hot, which prevents you from eating too much
Have it before a meal & soup can take up space that might have gone to higher calorie foods
You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans

SALAD
Another way to fill up before a meal is by eating salad
Lettuce has plenty of water content to take up space in the stomach
That leaves less room for fattier foods that might come later in the meal
Make your salad interesting by adding a variety of fruits & vegetables
Be careful about dressing, which can add a lot of calories 

VINEGAR
Dress your salad with oil and vinegar
It's easy to make & it's full of flavor that can make salad more satisfying
It has no calories

NUTS

Nuts are an excellent way to curb hunger between meals
They're high in protein, fiber & heart-healthy fats
Studies suggest nuts can promote weight loss& improve cholesterol levels when eaten in moderation
They're also rich in calories, so limit your portions
If you have to get them out of their shell, you'll slow down & not eat as much

AIR POPPED POPCORN

3 C of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories
All that air adds volume without adding fat or sugar 

SKIM MILK

Skim milk provides plenty of protein, calcium & vitamin D with none of the fat found in whole milk
Even though it's fat-free, skim milk can help you feel full
It takes longer to leave the stomach than drinks with less protein

LEAN MEAT

You know that protein can keep you full longer & burn more calories during digestion
Choose your protein carefully
1.  Dark meat tends to be high in fat, which could cancel out some of the benefits
2.  Skinless chicken breast is a great choice
3.  And some cuts of beef can make the grade like. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving
4.  Stick with a 3- to 4-ounce portion

FISH

One of the best sources of protein is fish
Most fish is low in fat & the exceptions usually have a good form of fat -- omega-3 fatty acids
Omega-3's, which are found in salmon, herring & other fatty fish, may help protect against heart disease & other chronic conditions

BEANS

Beans are a vegetable, a protein, & a great source of fiber
You feel full for very few calories
To open a can of garbanzo beans (chickpeas) & toss them into soup or salad or mash them up to use as a dip
1 C packs 12 grams of fiber, just 4 grams of fat & 15 grams of protein

 

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