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Brian's Top Ten Foods

Water. Ok, I know this is not a food, but so many of my clients simply don't drink enough water. Either they assume they are staying hydrated through the juice and pop they drink, or they simply don't put enough effort into tracking the amount of water they take in everyday. Keep in mind that your body is composed primarily of water (up to 70%). Even mild signs of dehydration can include: joint pain, headaches, and constipation. Your body needs water! Water transports oxygen to cells, removes waste (by aiding in digestion), and protects joints. Most research indicates that people should drink at least half their weight in ounces of water. Athletes, may need even more to compensate for sweating. Caffeinated beverages and alcohol drinkers may also require more than that to make up for the diuretic effect in their drink of choice.

Salmon. I know many people refuse to eat "fishy" fish, but this one has so many benefits, I can't not include it in my list. Salmon is extremely high in Omega 3 fatty acids which have been shown to have many health benefits including: anti-inflammatory properties, heart health (including lowering blood pressure, and reducing risk of stroke), possible anti-cancer properties, even in treatment of psychiatric disorders. The bottom line is, salmon is good for your body and you will look and feel better if you regularly incorporate this into your diet.

Asparagus. Yep, the vegetable that makes your pee stink. Did you know that not everyone can smell it though? It is actually relative to a specific gene in people and it is estimated that only 25% of the population can smell it even though we can all produce it. Either way, this one makes my list for reasons other than the fact that I can make the bathroom stink right before my wife uses it. This green vegetable has essentially no sodium, cholesterol, or fat and only 40 calories per serving. Also, it contains an excellent source of folate, potassium and Vitamin A. Asparagus has been shown to be an excellent natural diuretic, it reduces pain and inflammation, and has anti-aging, anti-cancer properties.

Beef. High in Zinc, Iron and Vitamin B-12. If you have ever gone a long period of time without eating red meat, you probably remember how good it felt to finally eat it. Hopefully, you're not some Kumbaya singing, tree hugging, tofu and bean eater. My personal PETA card stands for People Eating Tasty Animals. While I have nothing against tofu or beans, your body needs protein from meat. Animals have their eyes on the side of their head for a reason - they are prey, not pets. Don't believe me, look at any vegan. The thinning hair, yellowy or jaundice complexion and typically higher (bodyfat) midsection, is a dead giveaway that they are not meeting all of their nutritional requirements. Look, I am not saying eat it all the time, just keep in mind that beef is extremely nutrient rich. In fact it has six times more zinc, three times more iron and eight times more B-12 than a skinless chicken breast. Red / dark meats also have amino acids that white meats do not contain. These aminos coincidentally are specific to the needs of protein burners.

Apples. It's true what they say.... An apple a day, keeps the doctor away. Apples are an excellent source of fiber, anti-oxidants, and Vitamin C. Health benefits of these "superfoods" include a reduction in the risk of cancer as well as cholesterol, prevention of kidney stones, digestive aids, and anti-inflammatory properties on a cellular level in the body.

Green Tea. Recently a study was published involving over 2,000 participants revealed that drinking green tea daily greatly reduced the risk of breast cancer. Green tea has also been shown to reduce cardiovascular disease, dental cavities and kidney stones. Not enough? Green tea has also been shown to increase fat oxidation, decrease blood pressure and increase metabolism.

Peppers. All peppers contain compounds called capsaicinoids. Chilies are known to be anti-inflammatory, anti-cancer, and have heart healthy effects. Did you know most chilies have twice the Vitamin C of citrus fruits? They are also an extremely low-calorie way to add lots of flavor to your food.

Yogurt. This is one of my daily staples to my diet. Yogurt contains healthy bacteria that work hard in the stomach to fight against infectious disease. It is an excellent way to clean up your gut, improve digestion and add calcium to your diet.

Healthy fats. Yep, fat. Here's the thing about fat, you need to eat it if you want to lose it. Huh? Think about it like this, whenever your body is depleted of something, it stores it. So how come all these french fries I eat everyday aren't getting me the waist line I want? Because they probably aren't fried in healthy fat, and because you eat too many calories (out of convenience) like every other fat, self-diagnosed-low-thyroid, cereal in the morning because you hate eggs, lardo out there. Number one rule in dieting: Figure out how many calories you eat and take in less. Rule number two: Activity burns extra calories. Be active everyday. Rule number three: A calorie isn't a calorie. Eat smart. Which brings me to healthy fats again. Here are the good ones and examples of how to incorporate them into your diet. Monounsaturated Fats. Examples include: Olive oil, Peanut Oil, Canola Oil, Avocados, Nuts and Seeds. Next up is Polyunsaturated Fats. These include: Vegetable Oils (such as Safflower, Corn and Cottonseed Oil) as well as Nuts and Seeds. Finally, we also want to include Omega 3 fats. These can be found in cold-water fish (such as Salmon), Flaxseeds, Flax oil and Walnuts.

Protein Blends. While I am not a regular protein powder user, I do recommend them to athletes who need the extra protein to prevent breakdown after strenuous workouts. Personally, I don't digest fake anything well and unless I wanna be miserable or make my sons laugh with a good game of "Pull My Finger", I use only whole foods. That being said, realize that if you eat dinner at 6:00 or 7:00 pm, and not again the rest of the night, your next chance for protein is probably 12 hours later. That's a long time to go without. An excellent way to keep your body building and repairing is by blending a high quality whey protein with milk and having a protein shake before bed. The whey is extremely fast acting and very bio-available, plus the Cassien protein found in the milk will have a long term, slow burn, slow release effect you need to get through the night.