8 Superfoods for Weight Loss

by Karen Danish, LAP

You know the phrase, “eat more to weigh less,” really does have truth to it, but only if you are eating more of the right foods. A healthy body inside and out starts with a healthy, clean diet. Any weight loss professional will tell you that eating healthy will yield better results than a poor diet with rigorous exercise. So, let’s talk about what foods you should be eating to aid you in your weight loss goals. More specifically, superfoods. These foods are packed with nutrients, vitamins, minerals and fiber and may help trim waistlines.


1. Artichokes. This vegetable helps balance out any snack or meal. It is a great source of fiber and protein, making it a wonderful weight loss food. One medium-sized steamed artichoke has 16 grams of fiber and 10 grams of protein, which helps you recover from vigorous workouts. With just 150 calories, they can also help increase metabolism – the rate at which your body burns calories.

2. Apples. “An apple a day…” well, you know. Studies show that people who ate an apple before a carb-filled meal ate fewer calories overall than those who had a different snack. Apples are full of antioxidants, natural sugars and fiber so they help keep you fuller longer. They may also help prevent metabolic syndrome, which is a condition marked by an excess of tummy fat. They’re easy to take with you, so go ahead and stock up.

3. Pumpkin. It’s more than a special holiday treat. Canned pumpkin is a nutrient-dense food because it’s low in calories and fat but high in essential vitamins and minerals, plus fiber. Use it in soups, chili, pancakes and healthy desserts – all year long!

4. Grass-fed beef. Beef – and most animal products – are high in protein, which helps stimulate metabolism. You’ll feel fuller longer and reap the benefits of a high-iron food, an area where women are sometimes deficient. All-around, grass-fed beef is much better for our diets, for the animals and for the environment.

5. Broccoli. This superfood is at the top of the list. It is an excellent source of calcium, and studies have shown that the more calcium there is in a fat cell, the more fat that cell will be able to burn. Enjoy this veggie steamed or raw for all the nutritional benefits.

6. Onions. Onions help speed up the breakdown of fats in your food, which encourages the body to excrete more fat than it stores.

7. Raw almonds. A handful of nuts are a great source of unsaturated fat and protein. You can give your metabolism a boost with just 12 almonds per day.

8. Kale. These greens have been gaining a lot of popularity these days – and for good reason. One raw chopped cup contains only 34 calories and a generous helping of iron and calcium. These leafy greens are perfect for lunch and side salads as well as mix-ins for power smoothies.

Make sure to incorporate these into your daily meals to take advantage of all the powerful nutrients they provide. Also, make sure to consult your doctor with questions regarding diet or various training plans.

This post was written for Sports Fitness Hut, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, a Tampa Weight Loss and Nutrition Clinic

Mark Dilworth, BA, PES
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I'm dairy intolerant--Can I still use whey protein?

by ProGrade Nutrition

Many people have some intolerance to cow’s milk (a.k.a. dairy). Whether it be slight gassiness after drinking milk, or loose stools after eating cheese, these signs of digestive disturbances do not always mean you’re incapable of eating anything that comes from a cow, but the conditions depend on the person.

Not everyone knows that whey protein is a dairy food; it’s one of the two major proteins found in milk, with the other being casein. After whey and casein are separated in the process of making cheese, whey is highly filtered and cleaned so that the remaining product is a pure powdered protein food.

Through the production of whey, lactose is mostly removed, which is usually the culprit behind most dairy issues.  For most people, lactose (the carbohydrate sugar found naturally in dairy) is indigestible and can lead to gassiness or frequent trips to the bathroom.  These people find relief when they consume milk products with the enzyme lactose added (like Lactaid milk), or take lactase pills. Oftentimes they can still eat small amounts of yogurt and some cheeses (like mozzarella) without too much problem because these products also have a reduced lactose content. Thus, for many people with lactose intolerance, whey protein does not pose any problem at all and can be consumed as desired.

For other people, lactose may be part of their dairy intolerance, but they may also be sensitive to one or both of the milk proteins (casein and/or whey). Those that can eat cheese but not whey protein powders without any gastrointestinal “issues” are thus sensitive to whey, while those who can consume the opposite are sensitive to casein. If you’re the later, rather than the former, you can also enjoy whey, but stay far away from cheese. 

In some cases, whey protein powders have added gums and thickeners, such as xanthan gum, guar gum, or carrageenan, which can be problematic. These added thickening-agents (which are special types of fibers) may pose a problem because they’re difficult for some people to digest and can also lead to gas and/or cramping. Because these thickeners are fibers, eating them is similar to eating a very high-fiber food, such as eggplant or beans, and experiencing bloating afterwards. If you eat a food with these ingredients added and have such unpleasant side effects, simply avoid them and you’ll be okay – or you can take a digestive enzyme supplement (containing cellulases and amylases) that’ll help you break down fiber and you won’t experience any embarrassment.

On the very end of the dairy intolerance spectrum is complete intolerance and/or a true allergy. Individuals who cannot, no matter what the food, and no matter what the enzyme added, consume a food from a cow without experiencing digestive upset, should avoid them completely; it’s just not worth for you, or the people around you. And, if it’s a true allergy confirmed with a blood test and produces side effects such as skin rashes, eczema, and chronic congestion, you really need to be careful and read all labels to ensure you’re staying away from any food that may contain dairy.

Overall, for the majority of people with milk dairy intolerances, whey protein powders are highly digestible and will not cause any symptoms.  If you’re in doubt, check with your dietitian or allergist to ensure your reactions are not serious, but more than likely, whey protein should be fine to consume.


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Mark Dilworth, BA, PES

Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs