michael s
(Michael S)
#1
pressure
TRY THESE, TOO: Lentils, peas, bean dips, edamame
Most of us can trace our resistance to beans to some unfortunately
timed intestinal upheaval (third-grade math class, a first date gone
awry). But beans are, as the song says, good for your heart; the more
you eat them, the more you'll be able to control your hunger. In fact, two
recent studies found that people who eat a serving of beans daily weigh
about 6.6 pounds less, have smaller waist sizes, and have lower blood
pressure than people who don't eat beans. Pretty amazing, huh? So, pick
your beans: black, navy, lima, pinto, chickpeas (garbanzos)—they're all
good (just stay away from refried beans, which are generally made with
lard). Beans are a low-calorie food packed with protein, fiber, and iron
—ingredients crucial for building muscle and losing weight.
Gastrointestinal disadvantages notwithstanding, beans serve as one
of the key members of the Abs Diet cabinet because of all their
nutritional power. In fact, you can swap in a bean-heavy dish for a meat-
heavy dish a couple of times per week. You'll be lopping a lot of
saturated fat out of your diet and replacing it with higher amounts of
fiber. Visit page 40 for a list of the best beans, broken down by protein,
fiber, and calorie content.
WAYS TO EAT MORE:
TOSS INTO SOUPS and on top of salads.
MASH WITH A FORK and add to burritos.
USE HUMMUS (pureed chickpeas) as a high-fiber substitute for fatty
mayonnaise on sandwiches.
#3: Spinach and Other Green Vegetables
POWER NUTRIENTS: Vitamins, including A, C, and K; folate; minerals,
