8 Fat fighting foods

Want to lose weight as you chow down? Your wish is granted! Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!

Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in theInternational Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Go nuts!

Berries "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M.

Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad.

Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods atSelf.com.

By Lucy Danziger, SELF Editor-in-Chief

Best fruit diets

By Harold Geronimo

I’m a self-proclaimed gym addict, but at the same time, I love eating fruits. While fruits supply the necessary nutrients for the body, a lot of my friends tell me that most fruits have high sugar content that is also considered unhealthy. So I consulted with Karen Fajardo, resident nutritionist and dietician of Fitness First SM Megamall, to know the real score about fruit diet and what are the fruits that may compliment our workout without having to worry about gaining some extra pounds when I consume them. She says it is important to consume three different kinds of fruits for 5 to 6 servings everyday to complete a daily balanced diet.

1. Apple

They say “an apple a day keeps the doctor away.” While this holds true, do you also know that it is the safest fruit to eat before or after every workout? An apple contains one of the lowest sugar levels and Glycemic Index (GI) among all fruits. Studies show that apples reduce blood cholesterol levels and control one’s appetite to crave for more food. Low GI level diet, on the other hand, slowly trickles glucose into your blood stream to keep your energy levels balanced so you will feel fuller longer between meals. It is also a rich source of dietary fiber that aids digestion and promote weight loss. Apples are also rich sources of phytochemicals that act as antioxidants. They are found to play some roles in inhibiting age-related problem and preventing wrinkles, giving you that young-looking skin to compliment a lean, toned body. It is advisable to eat one to two regular-sized apples daily.

2. Pear

Just like apples, pears are ideal for weight management. They contain fiber and water that easily fills up an empty stomach, thus controlling one’s appetite to crave for more food. It also prolongs physical endurance due to its low GI carb level. Its high fiber content also helps in the slow release of sugars into the body, thereby helping maintain a steady blood sugar level. Pears also contain anti-oxidant nutrients that help boost the body’s immune system. They also contain high level of boron which helps the body retain calcium for stronger bones. Studies also reveal that pears help relieve pains due to various inflammation problems. Eat at least one pear a day before workout.

3. Pineapple

When it comes to fiber content, pineapples have one of the highest among all other fruits. Fiber-rich fruits allow healthy digestion and help people lose weight easily. It compliments every workout routine as it also provides the adequate energy for the body to burn. Pineapples are also rich in phytochemicals that shield the body from free radicals that cause cancer. They also contain Vitamin C that helps boost the body’s immune system for diprevention. But it is always recommended to eat one serving of fresh pineapple than canned slices. It is also better to eat it in fruit form than juice to maintain its beneficial high fiber content. One serving is equivalent to one slice of a regular-sized pineapple.

4. Banana

I often see my gym mates eating bananas after working out. So I got curious about the banana diet. I found out that bananas are known to be energy-boosters. They replenish the amount of energy that has been used up by the body during heavy workout. It is also rich in potassium that regulates blood pressure. It is advisable to consume one to two bananas within 30 minutes to one hour after your workout. Take note, however, that eating bananas before workout may not be advisable. Instead of consuming energy-rich bananas, it is recommended to take protein-rich foods and complex carbohydrates such as rice and bread in preparation for your workout.

5. Orange

Don’t squeeze the orange too much as most of this fruit’s fibers may be diminished. Just like any other fruits, it is always best to consume oranges in their whole form instead of juice. But if you want to take it in liquid form, you should always include the pulps and never add sugar to sweeten the taste. The more natural it is, the better, so you get all the vitamins and minerals needed for your healthy body. Oranges are naturally low in sugar compared to watermelons and grapes, so you don’t have to worry about shooting up your blood sugar levels. Orange pulps are rich in fiber that is essential in weight loss and food digestion, perfect for those who are on strict diet. Oranges also have the highest Vitamin C content, making it the best immune booster to combat any form of sickness.

Every second well spent

It's my off today from work and I'm starting to get excited to spend the rest of the day with wife. I started with a hot steaming coffee and checked for some emails. I always wonder why when you're taking your day-off from work, time passes so quick when you're just at home. Makes me a little uncomfortable so I always spend the rest of every minute okay. I'm also sometimes discouraged in doing this blogging thing, but my wife inspires me to continue. She's truly a wonderful person. I have to move my body because I don't have much exercise these past days. It's time to move my body. Take a 15 minute warm-up and ready to hit the roads. It's also nice to bring my ipod with me to energize me with my kind of music. Feels so good after a long jog around the village. People are also very aware of their health today as I noticed a lot of joggers and also some taking a brisk walk. I felt the breeze a feeling of Christmas season coming just around the corner. So relieved as I got home when my wife surprised me with her special fruit medley kind of a salad she bought from the market this morning so fresh. Not to mention I'm gonna add some calories again, guilty pleasures actually. Fresh apples, kiwi, pineapple, sweet mango, grapes, cantaloupe, watermelon, sweet corn, gelatins, and milk for calories? delicious anyway. I love fruits. How I wish that today's never gonna end.

Japan goes bananas

Call it a banana boom. The Morning Banana Diet is the new diet craze that's been brewing up a storm in Japan. Driven by the Internet, TV show hype, countless positive testimonials, and affirmation from famous Japanese celebrities, the popularity of the Morning Banana Diet has truly reached epic proportions. It has even caused weekly banana sales to jump 80% and has prompted ceaseless banana shortages nationwide. And why not? With a simple, stress-free and healthy regimen, it's easy to see why this diet has become such a massive hit among the health-conscious crowd.

Introduced by Japanese pharmacist named Sumiko Watanabe on "mixi", a popular social networking site in Japan, the Morning Banana Diet became an overnight success and effortlessly earned a massive mainstream following. When a TV show featured well-loved opera singer Kumiko Mori who shed off 15 pounds through the Morning Banana Diet, it was evident that the health-giving fruit was about the diet were in demand with close to a million copies sold. Today, its popularity has started transcend geography, reaching other countries including the UK.

Combining affordability and simplicity, the Morning Banana Diet consists of an easy-to-follow regimen that makes it painless to lose unwanted pounds. To boot, you only need to take two pieces of bananas with room temperature water for breakfast. You may eat anything you wish for lunch and dinner provided you do not overeat. Make sure to dine before 8 p.m. and have adequate sleep. Another great thing about the diet is that you get to exercise only if you want to.

And now, you can be part of Japan's amazing healthy trend and start losing weight the easy and healthy way. Bananas offer health-giving goodness that can boost fat burning by 30% and burn an extra 200 to 300 calories a day when taken for breakfast. Its high fiber content helps in carrying away fat during digestion, and lets you feel full longer so you won't look for food more often. And as potassium-rich source, bananas help preserve muscle mass as you shed those pounds.

Peach and tomato salad

It looks like a tomato salad, but the peach is the surprise that everyone is sure to love. Use different colors of tomatoes to playfully confuse the eye because they are the same color as the peaches. Any combination will be delicious as long as the fruit is juicy ripe.

Ingredients:

4 tomatoes, diced large

2 peaches, diced large

2 tbsp finely chopped sweet onion (red or scallion)

1 tbsp finely chopped fresh basil

3 tbsp olive oil

salt

dash of freshly ground black pepper

Gently combine tomatoes and peaches in a serving bowl. Add onion and basil and toss lightly. In a small bowl, mix olive oil, salt, and pepper. Drizzle over tomato mixture and toss with care.

Serves 6-8

Peaches helps improve the health of the skin and adds color to the complexion.

Did you know?

Used to be that only women of child-bearing age took folic acid, to prevent fetal deformities. But a new study conducted by researchers in the Netherlands and Switzerland shows that folic acid supplements may boost brain power in the elderly and could possibly help reduce the risk of Alzheimer's. British researchers have also shown that folic acid supplements decrease the risk of cardiovascular disease by lowering levels of the amino acid homo-cysteine, which is thought to damage the inner lining of arteries.