hara@getcenteredwithhara.com or call 212 753 9590 to schedule a complimentry introduction to "Getting Centered " n put you on the road to your success!
life coaching...
Tuesday, June 30, 2009
The George Mateljan Healthiest Way of Eating cost-effective
www.whfoods.com
http://findarticles.com/p/articles/mi_m0ISW/is_2002_Oct/ai_92282936/
George Mateljan, founder of "Health Valley Foods," America's first healthy convenience food company, established the George Mateljan Foundation. Mateljan created this website to share his discoveries. "I am passionate about helping people live longer, healthier lives by eating the world's healthiest foods," said Mateljan.
http://findarticles.com/p/articles/mi_m0ISW/is_2002_Oct/ai_92282936/
George Mateljan, founder of "Health Valley Foods," America's first healthy convenience food company, established the George Mateljan Foundation. Mateljan created this website to share his discoveries. "I am passionate about helping people live longer, healthier lives by eating the world's healthiest foods," said Mateljan.
Five Perfect Breakfast Meals
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=1b2a99edbbbd201099edbbbd2010cfe793cd____
Breakfast wakes up your metabolism and tells it to start burning fat, decreasing your risk of obesity
Banana Split Smoothie
(number of Powerfoods: 3)
What you need:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed
How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.
Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g
Halle's Berry Smoothie
(number of Powerfoods: 4)
What you need:
3/4 c instant oatmeal, nuked in water or skim milk
3/4 c skim milk
3/4 c mixed frozen berries/dragon fruit/passion fruit
2 tsp whey powder
3 ice cubes, crushed
How to prepare: Blend until smooth in blender.
Makes 2 8-ounce servings
Per serving: 144 calories, 7 grams (g) protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 milligrams (mg) sodium
Breakfast fillet Burger
(number of Powerfoods: 4)
What you need:
1 Thomas' Honey Wheat English Muffin/ sprouted grain-seed bread
1/2 teaspoon raw butter
1 raw fertile/free range egg
1 slice raw cheese
1 slice salmon fillet/ sardine/tuna
Vegetables of choice/lettuce
How to prepare:
1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.
Makes 1 serving.
Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g
The I-Haven't-Had-My-Coffee-Yet Sandwich
(number of Powerfoods: 3)
What you need:
1 1/2 teaspoons raw cheese/ butter
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey/chicken/tuna
Lettuce or green vegetable
How to prepare:
1. Spread raw/cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.
Makes 1 serving.
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g
Eggs Beneficial Breakfast Sandwich
(number of Powerfoods: 5)
What you need:
1 large rawe egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice salmon/tuna fish fillet
1 tomato, sliced, or 1 green bell pepper, sliced
How to prepare:
1. Scramble the whole egg and egg whites in a bowl.
2. Add the flaxseed to the mixture.
3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.
4. Add the fillet and tomato, pepper, or other vegetables of your choice.
Makes 1 serving.
Wash it all down with 8 ounces of orange juice, and make it the high-pulp kind. More fiber that way.
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium
Breakfast wakes up your metabolism and tells it to start burning fat, decreasing your risk of obesity
Banana Split Smoothie
(number of Powerfoods: 3)
What you need:
1 banana
1/2 cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
1/2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed
How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.
Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g
Halle's Berry Smoothie
(number of Powerfoods: 4)
What you need:
3/4 c instant oatmeal, nuked in water or skim milk
3/4 c skim milk
3/4 c mixed frozen berries/dragon fruit/passion fruit
2 tsp whey powder
3 ice cubes, crushed
How to prepare: Blend until smooth in blender.
Makes 2 8-ounce servings
Per serving: 144 calories, 7 grams (g) protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 milligrams (mg) sodium
Breakfast fillet Burger
(number of Powerfoods: 4)
What you need:
1 Thomas' Honey Wheat English Muffin/ sprouted grain-seed bread
1/2 teaspoon raw butter
1 raw fertile/free range egg
1 slice raw cheese
1 slice salmon fillet/ sardine/tuna
Vegetables of choice/lettuce
How to prepare:
1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.
Makes 1 serving.
Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g
The I-Haven't-Had-My-Coffee-Yet Sandwich
(number of Powerfoods: 3)
What you need:
1 1/2 teaspoons raw cheese/ butter
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey/chicken/tuna
Lettuce or green vegetable
How to prepare:
1. Spread raw/cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.
Makes 1 serving.
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g
Eggs Beneficial Breakfast Sandwich
(number of Powerfoods: 5)
What you need:
1 large rawe egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice salmon/tuna fish fillet
1 tomato, sliced, or 1 green bell pepper, sliced
How to prepare:
1. Scramble the whole egg and egg whites in a bowl.
2. Add the flaxseed to the mixture.
3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.
4. Add the fillet and tomato, pepper, or other vegetables of your choice.
Makes 1 serving.
Wash it all down with 8 ounces of orange juice, and make it the high-pulp kind. More fiber that way.
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium
Dinner Recipes
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=3b2a99edbbbd201099edbbbd2010cfe793cd____&page=2
Tortilla de Godzilla
(number of Powerfoods: 4)
What you need:
1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese
How to prepare:
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
Makes 4 servings. Calories per serving: 270; Protein: 21 g; Carbs: 32 g; Fat: 9 g; Saturated fat: 4 g; Sodium: 341 mg; Fiber: 6 g
Bodacious Brazilian Chicken
(number of Powerfoods: 2)
What you'll need:
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa
How to Prepare:
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Makes 4 servings. Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g; Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g
Mas Macho Meatballs
(number of Powerfoods: 3)
What you need:
1 pound extra-lean ground beef
1/2 cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1/2 cup reduced-fat mozzarella cheese, shredded
How to prepare:
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings. Calories per serving: 569; Protein: 38 g; Carbs: 65 g; Fat: 19 g; Saturated fat: 6 g; Sodium: 1,341 mg; Fiber: 10 g
Chili Con Turkey
(number of Powerfoods: 4)
What you need:
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (11/2 ounces) dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 cup cooked rice
How to prepare:
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.
Makes 4 servings. Calories per serving: 407; Protein: 30 g; Carbs: 52 g; Fat: 11 g; Saturated fat: 3 g; Sodium: 1,578 mg; Fiber: 9 g
Salmon Rushdie Dinner
(number of Powerfoods: 5)
What you need:
2 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp ground flaxseed/sesame seed(black/white)
1 clove garlic
4 6-oz salmon fillets
1 c cooked rice
Green vegetable of choice
How to prepare:
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
3. Preheat your oven to 450 degrees F.
4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.
Makes 4 servings Per serving: 433 calories, 42 g protein, 19 g carbohydrates, 20 g fat (3 g saturated), 3 g fiber, 252 mg sodium
Tortilla de Godzilla
(number of Powerfoods: 4)
What you need:
1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese
How to prepare:
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
Makes 4 servings. Calories per serving: 270; Protein: 21 g; Carbs: 32 g; Fat: 9 g; Saturated fat: 4 g; Sodium: 341 mg; Fiber: 6 g
Bodacious Brazilian Chicken
(number of Powerfoods: 2)
What you'll need:
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa
How to Prepare:
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Makes 4 servings. Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g; Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g
Mas Macho Meatballs
(number of Powerfoods: 3)
What you need:
1 pound extra-lean ground beef
1/2 cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1/2 cup reduced-fat mozzarella cheese, shredded
How to prepare:
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings. Calories per serving: 569; Protein: 38 g; Carbs: 65 g; Fat: 19 g; Saturated fat: 6 g; Sodium: 1,341 mg; Fiber: 10 g
Chili Con Turkey
(number of Powerfoods: 4)
What you need:
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (11/2 ounces) dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 cup cooked rice
How to prepare:
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.
Makes 4 servings. Calories per serving: 407; Protein: 30 g; Carbs: 52 g; Fat: 11 g; Saturated fat: 3 g; Sodium: 1,578 mg; Fiber: 9 g
Salmon Rushdie Dinner
(number of Powerfoods: 5)
What you need:
2 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp ground flaxseed/sesame seed(black/white)
1 clove garlic
4 6-oz salmon fillets
1 c cooked rice
Green vegetable of choice
How to prepare:
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
3. Preheat your oven to 450 degrees F.
4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.
Makes 4 servings Per serving: 433 calories, 42 g protein, 19 g carbohydrates, 20 g fat (3 g saturated), 3 g fiber, 252 mg sodium
A.B.S.D.I.E.T.P.O.W.E.R 12
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=b72a99edbbbd201099edbbbd2010cfe793cd____&page=1
1) Almonds and Other Nuts (raw, sprouted)
Eat them with/without skin.
Superpowers: Building muscle, fighting food cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
Fight against: Obesity, heart disease, muscle loss, cancer
Sidekicks: Pumpkin seeds, sunflower seeds, avocados
Impostors: Salted, smoked,fried nuts. High sodium spikes blood pressure.
These days, you hear about good fats and bad fats the way you hear about good cops and bad cops. One's on your side, and one's going to beat you silly. Oreos fall into the latter category, but nuts are clearly out to help you. They contain the monounsaturated fats that clear your arteries and help you feel full. All nuts are high in protein and monounsaturated fat.
But almonds are like Jack Nicholson in One Flew over the Cuckoo's Nest: They're the king of the nuts. Eat as much as two handfuls a day. If you eat 2 ounces of almonds (about 24 of them), it can suppress your appetite--especially if you wash them down with 8 ounces of water.
For a quick popcorn alternative, spray a handful of almonds with nonstick cooking spray and bake them at 400 degrees F for 5 to 10 minutes. Take them out of the oven and sprinkle them with either a brown sugar and cinnamon mix or cayenne pepper and thyme.
2) Beans and Other Legumes
Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.
Superpowers: Building muscle, helping burn fat, regulating digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Sidekicks Lentils, peas, bean dips, hummus, edamame
Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.
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 famous rhyme says, good for your heart; the more you eat them, the more you'll be able to control your hunger.
Black, lima, pinto, navy -- you pick it. They're all low in fat, and they're packed with protein, fiber, and iron--nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you'll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.
3) Spinach and Other Green Vegetables
Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)
Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber
Fight against: Cancer, heart disease, stroke, obesity, osteoporosis
Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans
Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.
You know vegetables are packed with important nutrients, but they're also a critical part of your body-changing diet. I like spinach in particular because one serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate -- a vitamin that protects against heart disease, stroke, and colon cancer. Dress a sandwich with the stuff, or stir-fry it with fresh garlic and olive oil.
Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food. If you hate vegetables, hide them. Puree them and add them to marinara sauce or chili. The more you chop, the less you taste, and the easier it is for your body to absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with hot sauce.
4) Dairy Products
raw milk, yogurt(kefir), raw cheese/cottage cheese, raw butter.
Superpowers: Building strong bones, firing up weight loss
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fight against: obesity, high blood pressure, cancer
Sidekicks: None
Impostors: pasteurised,low fat milk/yogurt
Dairy is nutrition's version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well. Just take a look at the mounting evidence that calcium is a prime belly-buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium. Researchers think the mineral probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. But I recommend milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you're full. Sprinkling in chocolate whey powder can help curb sweet cravings.
5) Instant Oatmeal
Unsweetened, unflavored.
Superpowers: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels
Secret weapons: Complex carbohydrates and fiber
Fights against: Heart disease, diabetes, colon cancer, obesity
Sidekicks: High-fiber cereals like All-Bran and Fiber One
Impostors: Sugary cereals
Oatmeal is the Bo Derek of your pantry: It’s a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. I recommend instant oatmeal for its convenience. But I want you to buy the unsweetened, unflavored variety and use other Powerfoods such as milk and berries to enhance the taste. Preflavored oatmeal often comes loaded with sugar calories.
Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.
Trust me: You need more fiber, both soluble and insoluble. Doctors recommend we get between 25 and 35 grams of fiber per day, but most of us get half that. Fiber is like a bouncer for your body, kicking out troublemakers and showing them the door. It protects you from heart disease. It protects you from colon cancer by sweeping carcinogens out of the intestines quickly.
A Penn State study also showed that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won’t be ravenous for the few hours that follow. That’s good, because spikes in the production of insulin slow your metabolism and send a signal to the body that it’s time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels. Include it in a smoothie or as your breakfast. (A U.S. Navy study showed that simply eating breakfast raised metabolism by 10 percent.)
Another cool fact about oatmeal: Preliminary studies indicate that oatmeal raises the levels of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat and boosting your sex drive.
6) Eggs (raw, free range)
Superpowers: Building muscle, burning fat
Secret weapons: Protein, vitamins A and B12
Fight against: Obesity
Sidekicks: pigeon eggs
Impostors: 'omega' eggs, 'factory'/commercialised large scale production eggs
For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut out some of that by removing part of the yolk and using the white, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.
In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of eggs and their powerful makeup of protein. The protein found in eggs has the highest "biological value" of protein -- a measure of how well it supports your body's protein need -- of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown.
7) Turkey and Other Lean Meats (free range)
Lean steak, chicken, fish.
Superpowers: Building muscle, improving the immune system
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, mood disorders, memory loss, heart disease
Sidekicks: salmon, tuna,codfish,solefish,sardine, omega-3 rich flaxseed
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye
A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you'll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron. One caution, though: If you’re roasting a whole turkey for a family feast, avoid self-basting birds, which have been injected wth fat.
Beef is another classic muscle-building protein. It’s the top food source for creatine -- the substance your body uses when you lift weights. Beef does have a downside; it contains saturated fats, but some cuts have more than others. Look for rounds or loins (that’s code for extra-lean); sirloins and New York strips are less fatty than prime ribs and T-bones.
To cut down on saturated fats even more, concentrate on fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein. Those fatty acids lower levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism: The higher your leptin levels, the more readily your body stores calories as fat. Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat faster than animals with higher leptin levels. Mayo Clinic researchers studying the diets of two African tribes found that the tribe that ate fish frequently had leptin levels nearly five times lower than the tribe that primarily ate vegetables.
A bonus benefit: Researchers in Stockholm found that men who ate no fish had three times the risk of prostate cancer of those who ate it regularly. It's the omega-3s that inhibit prostate-cancer growth.
8) Peanut Butter
All-natural, sugar-free.
Superpowers: Boosting testosterone, building muscle, burning fat
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks: Cashew and almond butters
Impostors: Mass-produced sugary and trans fatty peanut butters
Yes, PB has its disadvantages: It’s high in calories, and it doesn’t go over well when you order it in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt. In one 18-month experiment, people who integrated peanut butter into their diet maintained weight loss better than those on low-fat plans. A recent study from the University of Illinois showed that diners who had monounsaturated fats before a meal (in this case, it was olive oil) ate 25 percent fewer calories during that meal than those who didn’t.
Practically speaking, PB also works because it’s a quick and versatile snack -- and it tastes good. Since a diet that includes an indulgence like peanut butter doesn’t leave you feeling deprived, it’s easier to follow and won’t make you fall prey to other cravings. Use it on an apple, on the go, or to add flavor to potentially bland smoothies. Two caveats: You can’t gorge on it because of its fat content; limit yourself to about 3 tablespoons per day. And you should look for all-natural peanut butter, not the mass-produced brands that have added sugar.
9) Olive Oil (raw,stone pressed,cold pressed,xtr virgin)
Superpowers: Lowering cholesterol, boosting the immune system
Secret weapons: Monounsaturated fat, vitamin E
Fights against: Obesity, cancer, heart disease, high blood pressure
Sidekicks: , peanut oil, sesame oil,raw butter,flaxseed oil
Impostors: Other vegetable and hydrogenated vegetable/'Canola 'oils, trans fatty acids, margarine
No need for a long explanation here: Olive oil and its brethren will help control your food cravings; they'll also help you burn fat and keep your cholesterol in check. Do you need any more reason to pass the bottle?
10) Whole-Grain Breads and Cereals
Superpowers: Preventing your body from storing fat
Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight against: Obesity, cancer, high blood pressure, heart disease
Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas
Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat
There's only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed -- carbs that still have all their heart-healthy, belly-busting fiber intact.
Grains like wheat, corn, oats, barley, and rye are seeds that come from grasses, and they're broken into three parts -- the germ, the bran, and the endosperm. Think of a kernel of corn.
The biggest part of the kernel -- the part that blows up when you make popcorn -- is the endosperm. Nutritionally it's pretty much a big dud. It contains starch, a little protein, and some B vitamins. The germ is the smallest part of the grain; in the corn kernel, it's that little white seedlike thing. But while it's small, it packs the most nutritional power. It contains protein, oils, and the B vitamins thiamin, riboflavin, niacin, and pyridoxine. It also has vitamin E and the minerals magnesium, zinc, potassium, and iron. The bran is the third part of the grain and the part where all the fiber is stored. It's a coating around the endosperm that contains B vitamins, zinc, calcium, potassium, magnesium, and other minerals.
So what's the point of this little biology lesson? Well, get this: When food manufacturers process and refine grains, guess which two parts get tossed out? Yup, the bran, where all the fiber and minerals are, and the germ, where all the protein and vitamins are. And what they keep -- the nutritionally bankrupt endosperm (that is, starch) -- gets made into pasta, bagels, white bread, white rice, and just about every other wheat product and baked good you'll find. Crazy, right? But if you eat products made with all the parts of the grain -- whole-grain bread, pasta, long-grain rice -- you get all the nutrition that food manufacturers are otherwise trying to cheat you out of.
Whole-grain carbohydrates can play an important role in a healthy lifestyle. In an 11-year study of 16,000 middle-age people, researchers at the University of Minnesota found that consuming three daily servings of whole grains can reduce a person's mortality risk over the course of a decade by 23 percent. (Tell that to your buddy who's eating low-carb.) Whole-grain bread keeps insulin levels low, which keeps you from storing fat. In this diet, it's especially versatile because it’ll supplement any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch, with a dab of peanut butter for a snack. Don't believe the hype. Carbs -- the right kind of carbs -- are good for you.
Warning: Food manufacturers are very sneaky. Sometimes, after refining away all the vitamins, fiber, and minerals from wheat, they'll add molasses to the bread, turning it brown, and put it on the grocery shelf with a label that say/// s wheat bread. It's a trick! Truly nutritious breads and other products will say whole-wheat or whole-grain. Don't be fooled.///
11) Extra-Protein (Whey) Powder
Superpowers: Building muscle, burning fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Impostor: Soy protein
Protein powder? What the heck is that? It's the only Abs Diet Powerfood that you may not be able to find at the supermarket, but it's the one that's worth the trip to a health food store. I'm talking about powdered whey protein, a type of animal protein that packs a muscle-building wallop. If you add whey powder to your meal -- in a smoothie, for instance -- you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite.
Smoothies with some whey powder can be most effective before a workout. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than lifters who drank the same shake after exercising. Since exercise increases bloodflow to tissues, the theory goes that having whey protein in your system when you work out may lead to a greater uptake of amino acids -- the building blocks of muscle -- in your muscle.
But that's not all. Whey protein can help protect your body from prostate cancer. Whey is a good source of cysteine, which your body uses to build a prostate cancer–fighting antioxidant called glutathione. Adding just a small amount may increase glutathione levels in your body by up to 60 percent.
By the way, the one great source of whey protein in your supermarket is ricotta cheese. Unlike other cheeses, which are made from milk curd, ricotta is made from whey -- a good reason to visit your local Italian eatery.
12) Raspberries and Other Berries
Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against: Heart disease, cancer, obesity
Sidekicks: Most other fruits, especially apples and grapefruit
Impostors: Sugary jellies
Depending on your taste, any berry will do (except Crunch Berries). I like raspberries as much for their power as for their taste. They carry powerful levels of antioxidants, all-purpose compounds that help your body fight heart disease and cancer; the berries' flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.
Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. (One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn't.)
Strawberries contain another valuable form of fiber called pectin (as do grapefruits, peaches, apples, and oranges). In a study from the Journal of the American College of Nutrition, subjects drank plain orange juice or juice spiked with pectin. The people who got the loaded juice felt fuller after drinking it than those who got the juice without the pectin. The difference lasted for an impressive 4 hours.
1) Almonds and Other Nuts (raw, sprouted)
Eat them with/without skin.
Superpowers: Building muscle, fighting food cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
Fight against: Obesity, heart disease, muscle loss, cancer
Sidekicks: Pumpkin seeds, sunflower seeds, avocados
Impostors: Salted, smoked,fried nuts. High sodium spikes blood pressure.
These days, you hear about good fats and bad fats the way you hear about good cops and bad cops. One's on your side, and one's going to beat you silly. Oreos fall into the latter category, but nuts are clearly out to help you. They contain the monounsaturated fats that clear your arteries and help you feel full. All nuts are high in protein and monounsaturated fat.
But almonds are like Jack Nicholson in One Flew over the Cuckoo's Nest: They're the king of the nuts. Eat as much as two handfuls a day. If you eat 2 ounces of almonds (about 24 of them), it can suppress your appetite--especially if you wash them down with 8 ounces of water.
For a quick popcorn alternative, spray a handful of almonds with nonstick cooking spray and bake them at 400 degrees F for 5 to 10 minutes. Take them out of the oven and sprinkle them with either a brown sugar and cinnamon mix or cayenne pepper and thyme.
2) Beans and Other Legumes
Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.
Superpowers: Building muscle, helping burn fat, regulating digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Sidekicks Lentils, peas, bean dips, hummus, edamame
Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.
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 famous rhyme says, good for your heart; the more you eat them, the more you'll be able to control your hunger.
Black, lima, pinto, navy -- you pick it. They're all low in fat, and they're packed with protein, fiber, and iron--nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you'll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fiber.
3) Spinach and Other Green Vegetables
Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)
Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber
Fight against: Cancer, heart disease, stroke, obesity, osteoporosis
Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans
Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.
You know vegetables are packed with important nutrients, but they're also a critical part of your body-changing diet. I like spinach in particular because one serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate -- a vitamin that protects against heart disease, stroke, and colon cancer. Dress a sandwich with the stuff, or stir-fry it with fresh garlic and olive oil.
Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food. If you hate vegetables, hide them. Puree them and add them to marinara sauce or chili. The more you chop, the less you taste, and the easier it is for your body to absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with hot sauce.
4) Dairy Products
raw milk, yogurt(kefir), raw cheese/cottage cheese, raw butter.
Superpowers: Building strong bones, firing up weight loss
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fight against: obesity, high blood pressure, cancer
Sidekicks: None
Impostors: pasteurised,low fat milk/yogurt
Dairy is nutrition's version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well. Just take a look at the mounting evidence that calcium is a prime belly-buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium. Researchers think the mineral probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. But I recommend milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you're full. Sprinkling in chocolate whey powder can help curb sweet cravings.
5) Instant Oatmeal
Unsweetened, unflavored.
Superpowers: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels
Secret weapons: Complex carbohydrates and fiber
Fights against: Heart disease, diabetes, colon cancer, obesity
Sidekicks: High-fiber cereals like All-Bran and Fiber One
Impostors: Sugary cereals
Oatmeal is the Bo Derek of your pantry: It’s a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. I recommend instant oatmeal for its convenience. But I want you to buy the unsweetened, unflavored variety and use other Powerfoods such as milk and berries to enhance the taste. Preflavored oatmeal often comes loaded with sugar calories.
Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.
Trust me: You need more fiber, both soluble and insoluble. Doctors recommend we get between 25 and 35 grams of fiber per day, but most of us get half that. Fiber is like a bouncer for your body, kicking out troublemakers and showing them the door. It protects you from heart disease. It protects you from colon cancer by sweeping carcinogens out of the intestines quickly.
A Penn State study also showed that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won’t be ravenous for the few hours that follow. That’s good, because spikes in the production of insulin slow your metabolism and send a signal to the body that it’s time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels. Include it in a smoothie or as your breakfast. (A U.S. Navy study showed that simply eating breakfast raised metabolism by 10 percent.)
Another cool fact about oatmeal: Preliminary studies indicate that oatmeal raises the levels of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat and boosting your sex drive.
6) Eggs (raw, free range)
Superpowers: Building muscle, burning fat
Secret weapons: Protein, vitamins A and B12
Fight against: Obesity
Sidekicks: pigeon eggs
Impostors: 'omega' eggs, 'factory'/commercialised large scale production eggs
For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut out some of that by removing part of the yolk and using the white, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.
In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of eggs and their powerful makeup of protein. The protein found in eggs has the highest "biological value" of protein -- a measure of how well it supports your body's protein need -- of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown.
7) Turkey and Other Lean Meats (free range)
Lean steak, chicken, fish.
Superpowers: Building muscle, improving the immune system
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, mood disorders, memory loss, heart disease
Sidekicks: salmon, tuna,codfish,solefish,sardine, omega-3 rich flaxseed
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye
A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you'll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron. One caution, though: If you’re roasting a whole turkey for a family feast, avoid self-basting birds, which have been injected wth fat.
Beef is another classic muscle-building protein. It’s the top food source for creatine -- the substance your body uses when you lift weights. Beef does have a downside; it contains saturated fats, but some cuts have more than others. Look for rounds or loins (that’s code for extra-lean); sirloins and New York strips are less fatty than prime ribs and T-bones.
To cut down on saturated fats even more, concentrate on fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein. Those fatty acids lower levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism: The higher your leptin levels, the more readily your body stores calories as fat. Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat faster than animals with higher leptin levels. Mayo Clinic researchers studying the diets of two African tribes found that the tribe that ate fish frequently had leptin levels nearly five times lower than the tribe that primarily ate vegetables.
A bonus benefit: Researchers in Stockholm found that men who ate no fish had three times the risk of prostate cancer of those who ate it regularly. It's the omega-3s that inhibit prostate-cancer growth.
8) Peanut Butter
All-natural, sugar-free.
Superpowers: Boosting testosterone, building muscle, burning fat
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks: Cashew and almond butters
Impostors: Mass-produced sugary and trans fatty peanut butters
Yes, PB has its disadvantages: It’s high in calories, and it doesn’t go over well when you order it in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt. In one 18-month experiment, people who integrated peanut butter into their diet maintained weight loss better than those on low-fat plans. A recent study from the University of Illinois showed that diners who had monounsaturated fats before a meal (in this case, it was olive oil) ate 25 percent fewer calories during that meal than those who didn’t.
Practically speaking, PB also works because it’s a quick and versatile snack -- and it tastes good. Since a diet that includes an indulgence like peanut butter doesn’t leave you feeling deprived, it’s easier to follow and won’t make you fall prey to other cravings. Use it on an apple, on the go, or to add flavor to potentially bland smoothies. Two caveats: You can’t gorge on it because of its fat content; limit yourself to about 3 tablespoons per day. And you should look for all-natural peanut butter, not the mass-produced brands that have added sugar.
9) Olive Oil (raw,stone pressed,cold pressed,xtr virgin)
Superpowers: Lowering cholesterol, boosting the immune system
Secret weapons: Monounsaturated fat, vitamin E
Fights against: Obesity, cancer, heart disease, high blood pressure
Sidekicks: , peanut oil, sesame oil,raw butter,flaxseed oil
Impostors: Other vegetable and hydrogenated vegetable/'Canola 'oils, trans fatty acids, margarine
No need for a long explanation here: Olive oil and its brethren will help control your food cravings; they'll also help you burn fat and keep your cholesterol in check. Do you need any more reason to pass the bottle?
10) Whole-Grain Breads and Cereals
Superpowers: Preventing your body from storing fat
Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight against: Obesity, cancer, high blood pressure, heart disease
Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas
Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat
There's only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed -- carbs that still have all their heart-healthy, belly-busting fiber intact.
Grains like wheat, corn, oats, barley, and rye are seeds that come from grasses, and they're broken into three parts -- the germ, the bran, and the endosperm. Think of a kernel of corn.
The biggest part of the kernel -- the part that blows up when you make popcorn -- is the endosperm. Nutritionally it's pretty much a big dud. It contains starch, a little protein, and some B vitamins. The germ is the smallest part of the grain; in the corn kernel, it's that little white seedlike thing. But while it's small, it packs the most nutritional power. It contains protein, oils, and the B vitamins thiamin, riboflavin, niacin, and pyridoxine. It also has vitamin E and the minerals magnesium, zinc, potassium, and iron. The bran is the third part of the grain and the part where all the fiber is stored. It's a coating around the endosperm that contains B vitamins, zinc, calcium, potassium, magnesium, and other minerals.
So what's the point of this little biology lesson? Well, get this: When food manufacturers process and refine grains, guess which two parts get tossed out? Yup, the bran, where all the fiber and minerals are, and the germ, where all the protein and vitamins are. And what they keep -- the nutritionally bankrupt endosperm (that is, starch) -- gets made into pasta, bagels, white bread, white rice, and just about every other wheat product and baked good you'll find. Crazy, right? But if you eat products made with all the parts of the grain -- whole-grain bread, pasta, long-grain rice -- you get all the nutrition that food manufacturers are otherwise trying to cheat you out of.
Whole-grain carbohydrates can play an important role in a healthy lifestyle. In an 11-year study of 16,000 middle-age people, researchers at the University of Minnesota found that consuming three daily servings of whole grains can reduce a person's mortality risk over the course of a decade by 23 percent. (Tell that to your buddy who's eating low-carb.) Whole-grain bread keeps insulin levels low, which keeps you from storing fat. In this diet, it's especially versatile because it’ll supplement any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch, with a dab of peanut butter for a snack. Don't believe the hype. Carbs -- the right kind of carbs -- are good for you.
Warning: Food manufacturers are very sneaky. Sometimes, after refining away all the vitamins, fiber, and minerals from wheat, they'll add molasses to the bread, turning it brown, and put it on the grocery shelf with a label that say/// s wheat bread. It's a trick! Truly nutritious breads and other products will say whole-wheat or whole-grain. Don't be fooled.///
11) Extra-Protein (Whey) Powder
Superpowers: Building muscle, burning fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Impostor: Soy protein
Protein powder? What the heck is that? It's the only Abs Diet Powerfood that you may not be able to find at the supermarket, but it's the one that's worth the trip to a health food store. I'm talking about powdered whey protein, a type of animal protein that packs a muscle-building wallop. If you add whey powder to your meal -- in a smoothie, for instance -- you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories, making it fat's kryptonite.
Smoothies with some whey powder can be most effective before a workout. A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than lifters who drank the same shake after exercising. Since exercise increases bloodflow to tissues, the theory goes that having whey protein in your system when you work out may lead to a greater uptake of amino acids -- the building blocks of muscle -- in your muscle.
But that's not all. Whey protein can help protect your body from prostate cancer. Whey is a good source of cysteine, which your body uses to build a prostate cancer–fighting antioxidant called glutathione. Adding just a small amount may increase glutathione levels in your body by up to 60 percent.
By the way, the one great source of whey protein in your supermarket is ricotta cheese. Unlike other cheeses, which are made from milk curd, ricotta is made from whey -- a good reason to visit your local Italian eatery.
12) Raspberries and Other Berries
Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against: Heart disease, cancer, obesity
Sidekicks: Most other fruits, especially apples and grapefruit
Impostors: Sugary jellies
Depending on your taste, any berry will do (except Crunch Berries). I like raspberries as much for their power as for their taste. They carry powerful levels of antioxidants, all-purpose compounds that help your body fight heart disease and cancer; the berries' flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.
Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. (One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn't.)
Strawberries contain another valuable form of fiber called pectin (as do grapefruits, peaches, apples, and oranges). In a study from the Journal of the American College of Nutrition, subjects drank plain orange juice or juice spiked with pectin. The people who got the loaded juice felt fuller after drinking it than those who got the juice without the pectin. The difference lasted for an impressive 4 hours.
Monday, June 29, 2009
Berry Wafflewich
http://www.menshealth.com/cda/recipe.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=8264086fde95d010VgnVCM10000013281eac____&cm_mmc=AbsDietNL-_-2009_06_29-_-HTML-_-NewRecipes
Servings:1 people
INGREDIENTS
1 whole-wheat toaster waffle
2 Tbsp peanut butter
1/4 c slightly crushed blueberries, blackberries, or raspberries
Servings:1 people
INGREDIENTS
1 whole-wheat toaster waffle
2 Tbsp peanut butter
1/4 c slightly crushed blueberries, blackberries, or raspberries
Lunch Recipes
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=2b2a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=AbsDietNL-_-2009_06_29-_-HTML-_-NewRecipes
In the middle of a workday, drive-throughs and pizza stands can be more tempting than that coworker with the great glutes. Be strong!
Guilt-Free BLT
(number of Powerfoods: 3)
What you need:
3/4 tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce
How to prepare:
1. Smear the mayo on the tortilla.
2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll it tightly into a tube.Makes 1 serving.
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g; Saturated fat: 2 g; Sodium: 1,270 mg; Fiber: 3 g
Hot Tuna
(number of Powerfoods: 4)What you need:
1/2 cup chopped celery
1 onion, chopped
1/2 cup shredded, reduced-fat mozzarella cheese
1/2 cup reduced-fat cottage cheese1 can (6 ounces) water-packed tuna, drained and flaked
1/4 cup reduced-fat mayonnaise
1 tablespoon lemon juice3 whole-wheat English muffins, split in half
How to prepare:
1. Preheat your oven to 350 degrees F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes. Makes 2 servings.
Calories per serving: 628; Protein: 50 g; Carbs: 54 g; Fat: 24 g; Saturated fat: 6 g; Sodium: 1,300 mg; Fiber: 8 g
The I-Am-Not-Eating-Salad Lunch Salad
(number of Powerfoods: 4)What you need:
2 oz grilled chicken
1 c romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 Tbsp 94% fat-free Italian dressing or 1 tsp olive oil
1 Tbsp grated Parmesan cheese
1 Tbsp ground flaxseed
How to prepare:
1. Chop the chicken into small pieces.
2. Mix all the ingredients together and store in the fridge.
3. Eat on multigrain bread or by itself.
Makes 1 serving
Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g fiber, 875 mg sodium
The Gobbler Snack
(number of Powerfoods: 2)
What you need/How to Prepare:
1. Roll 3 slices of low-sodium deli chicken breast
2. 1 1/2 slices of fat-free cheese. (Low-fat string cheese makes a nice roller, too.)
3. Stuff in pie hole.
Per serving: 93 calories, 14 g protein, 7 g carbohydrates, 1 g fat (0.5 g saturated), 0 g fiber, 990 mg sodium
In the middle of a workday, drive-throughs and pizza stands can be more tempting than that coworker with the great glutes. Be strong!
Guilt-Free BLT
(number of Powerfoods: 3)
What you need:
3/4 tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce
How to prepare:
1. Smear the mayo on the tortilla.
2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll it tightly into a tube.Makes 1 serving.
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g; Saturated fat: 2 g; Sodium: 1,270 mg; Fiber: 3 g
Hot Tuna
(number of Powerfoods: 4)What you need:
1/2 cup chopped celery
1 onion, chopped
1/2 cup shredded, reduced-fat mozzarella cheese
1/2 cup reduced-fat cottage cheese1 can (6 ounces) water-packed tuna, drained and flaked
1/4 cup reduced-fat mayonnaise
1 tablespoon lemon juice3 whole-wheat English muffins, split in half
How to prepare:
1. Preheat your oven to 350 degrees F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes. Makes 2 servings.
Calories per serving: 628; Protein: 50 g; Carbs: 54 g; Fat: 24 g; Saturated fat: 6 g; Sodium: 1,300 mg; Fiber: 8 g
The I-Am-Not-Eating-Salad Lunch Salad
(number of Powerfoods: 4)What you need:
2 oz grilled chicken
1 c romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 Tbsp 94% fat-free Italian dressing or 1 tsp olive oil
1 Tbsp grated Parmesan cheese
1 Tbsp ground flaxseed
How to prepare:
1. Chop the chicken into small pieces.
2. Mix all the ingredients together and store in the fridge.
3. Eat on multigrain bread or by itself.
Makes 1 serving
Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g fiber, 875 mg sodium
The Gobbler Snack
(number of Powerfoods: 2)
What you need/How to Prepare:
1. Roll 3 slices of low-sodium deli chicken breast
2. 1 1/2 slices of fat-free cheese. (Low-fat string cheese makes a nice roller, too.)
3. Stuff in pie hole.
Per serving: 93 calories, 14 g protein, 7 g carbohydrates, 1 g fat (0.5 g saturated), 0 g fiber, 990 mg sodium
Snack for Her
http://eatthis.menshealth.com/articlesDetail.php?Snack-for-Her-267=&page=1
There are about 8 million cases of urinary tract infections diagnosed each year in the USA, the majority of them occurring in sexually active women—sex can cause bacteria to spread upward into the bladder. Furthermore, 20 percent of women suffer from chronic urinary tract infections, increasing their risk of kidney infections. Ward off the painful infection and keep your sex life vital by drinking half a cup of unsweetened cranberry juice, a natural antibacterial, each day. Research shows that tannins in the juice decrease a woman's risk of an infection by 34 percent. If unsweetened juice is too bitter to stomach, try yogurt with "live active cultures." The yogurt contains probiotic bacteria called Lactobacillus, which helps prevent the spread of E. coli in the urethra. Finnish researchers found that women who ate this type of yogurt three times a week were almost 80 percent less likely to have recently developed a UTI than those who ate it less than once a week.
There are about 8 million cases of urinary tract infections diagnosed each year in the USA, the majority of them occurring in sexually active women—sex can cause bacteria to spread upward into the bladder. Furthermore, 20 percent of women suffer from chronic urinary tract infections, increasing their risk of kidney infections. Ward off the painful infection and keep your sex life vital by drinking half a cup of unsweetened cranberry juice, a natural antibacterial, each day. Research shows that tannins in the juice decrease a woman's risk of an infection by 34 percent. If unsweetened juice is too bitter to stomach, try yogurt with "live active cultures." The yogurt contains probiotic bacteria called Lactobacillus, which helps prevent the spread of E. coli in the urethra. Finnish researchers found that women who ate this type of yogurt three times a week were almost 80 percent less likely to have recently developed a UTI than those who ate it less than once a week.
Midmorning Snack
http://eatthis.menshealth.com/articlesDetail.php?Midmorning-Snack-266=&page=1
It might be kids foods, but it has some very grown-up implications. Here's why: Celery Every stalk of the stuff is packed with androstenone and androstenol, two pheromones that can help men attract women the way Tom Brady attracts tacklers. Every time you chew on a stalk of celery, you release these odor molecules, which helps boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women. Peanut butter Research shows that men with diets high in monounsaturated fat—the kind found in nuts—have higher testosterone levels than those who don't eat enough of the healthy fat. Plus, nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body—including below the belt. Raisins are loaded with lignans, phytoestrogens that play an important role in balancing hormones for women. They're also a potent source of antioxidants, which help encourage bloodflow to the nether regions.
It might be kids foods, but it has some very grown-up implications. Here's why: Celery Every stalk of the stuff is packed with androstenone and androstenol, two pheromones that can help men attract women the way Tom Brady attracts tacklers. Every time you chew on a stalk of celery, you release these odor molecules, which helps boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women. Peanut butter Research shows that men with diets high in monounsaturated fat—the kind found in nuts—have higher testosterone levels than those who don't eat enough of the healthy fat. Plus, nuts are also the best food source of arginine, an amino acid that improves bloodflow throughout your body—including below the belt. Raisins are loaded with lignans, phytoestrogens that play an important role in balancing hormones for women. They're also a potent source of antioxidants, which help encourage bloodflow to the nether regions.
Breakfast for Two
http://eatthis.menshealth.com/articlesDetail.php?Breakfast-for-Two-265=&page=1
The foolish see an Egg McMuffin; you should see the ingredients for sex. The combo provides extra zinc—a mineral that she needs to stay well lubricated and you need to keep producing semen—and niacin. This B vitamin is essential for the secretion of histamine, the chemical that helps trigger explosive sneezes and orgasms. It also has a perfect balance of fat, since studies have found that too much or too little dietary fat can decrease levels of libido-boosting testosterone.
The foolish see an Egg McMuffin; you should see the ingredients for sex. The combo provides extra zinc—a mineral that she needs to stay well lubricated and you need to keep producing semen—and niacin. This B vitamin is essential for the secretion of histamine, the chemical that helps trigger explosive sneezes and orgasms. It also has a perfect balance of fat, since studies have found that too much or too little dietary fat can decrease levels of libido-boosting testosterone.
Breakfast for Him
http://eatthis.menshealth.com/articlesDetail.php?Breakfast-for-Him-264=&page=1
The scent of baked cinnamon buns turns a man on. That was the conclusion of neurologists following a unique experiment in which they monitored penile bloodflow in 25 medical students while the students sniffed different smells. The researchers exposed the students to a wide range of fragrances, from lily-of-the-valley to rose to musk, but found that cinnamon buns turned men on most. The scents of pumpkin pie, doughnuts, and black licorice also ranked high. Researchers speculate the smells may evoke a nostalgic memory that relaxes a man, making him more aware of sexual cues.
The scent of baked cinnamon buns turns a man on. That was the conclusion of neurologists following a unique experiment in which they monitored penile bloodflow in 25 medical students while the students sniffed different smells. The researchers exposed the students to a wide range of fragrances, from lily-of-the-valley to rose to musk, but found that cinnamon buns turned men on most. The scents of pumpkin pie, doughnuts, and black licorice also ranked high. Researchers speculate the smells may evoke a nostalgic memory that relaxes a man, making him more aware of sexual cues.
Smoothie for Her
http://eatthis.menshealth.com/articlesDetail.php?Smoothie-for-Her-263=&page=1
2 shots of espresso (or 6 ounces of strong coffee)
1 cup skim milk
2 Tbsp dark chocolate syrup
1 cup crushed ice
More than just providing a caffeine buzz and a host of antioxidants, java increases bloodflow to your genitals, making sensitive nerve endings more easily accessed and stimulated. A Southwestern University study even found that female rats wanted more sex after a shot of caffeine. Add to that a big hit of calcium, another important contributor to effective bloodflow, and a swirl of chocolate, and you have a scintillating shake to wake up to. Chocolate contains a host of chemicals to brighten your mood, including anadamine, which targets the same receptors as THC, and phenylethylamine, which produces a cozy, euphoric feeling. It's no wonder a new Italian study of 163 women shows that those who regularly eat chocolate report enhanced sex drive and sexual satisfaction.
2 shots of espresso (or 6 ounces of strong coffee)
1 cup skim milk
2 Tbsp dark chocolate syrup
1 cup crushed ice
More than just providing a caffeine buzz and a host of antioxidants, java increases bloodflow to your genitals, making sensitive nerve endings more easily accessed and stimulated. A Southwestern University study even found that female rats wanted more sex after a shot of caffeine. Add to that a big hit of calcium, another important contributor to effective bloodflow, and a swirl of chocolate, and you have a scintillating shake to wake up to. Chocolate contains a host of chemicals to brighten your mood, including anadamine, which targets the same receptors as THC, and phenylethylamine, which produces a cozy, euphoric feeling. It's no wonder a new Italian study of 163 women shows that those who regularly eat chocolate report enhanced sex drive and sexual satisfaction.
Smoothie for Him
http://eatthis.menshealth.com/articlesDetail.php?Smoothie-for-Him-262=&page=1
1 cup blueberries
1 cup vanilla yogurt
2 Tbsp flaxseeds
1 cup orange juice
1 cup ice
Consider this man's ultimate erection insurance. The main reason? It's loaded with two of the most potent circulation enhancers out there: soluble fiber and antioxidants. Soluble fiber helps push excess cholesterol through your digestive system before it can be broken down, absorbed, and deposited along the walls of your arteries. Antioxidants attack free radicals before they have the chance to lower nitric oxide levels. And since nitric oxide helps deliver oxygen to your blood, the higher the level, the better your bloodflow.
1 cup blueberries
1 cup vanilla yogurt
2 Tbsp flaxseeds
1 cup orange juice
1 cup ice
Consider this man's ultimate erection insurance. The main reason? It's loaded with two of the most potent circulation enhancers out there: soluble fiber and antioxidants. Soluble fiber helps push excess cholesterol through your digestive system before it can be broken down, absorbed, and deposited along the walls of your arteries. Antioxidants attack free radicals before they have the chance to lower nitric oxide levels. And since nitric oxide helps deliver oxygen to your blood, the higher the level, the better your bloodflow.
blueberry parfait;healthy food
-------------------------------------------------------------
*** Healthy Recipes ***
-------------------------------------------------------------
You can make this easy-to-prepare recipe with blueberries or any one of your favorite fruits.
Prep Time: 5 minutes
Serves 2
Ingredients:
- 1 pint of fresh blueberries
- 4 oz low-fat vanilla or soy yogurt, stirred
- 1 TBS chopped walnuts
- 2 tsp grated chocolate (optional)
- 1 tsp diced crystallized ginger (optional)
Directions:
1. Layer yogurt and blueberries in 2 wine glasses.
2. Top with chopped walnuts.
3. Sprinkle grated chocolate and diced crystallized ginger, if desired.
Recipes are from the www.whfoods.org website, a very popular website which comes up #1 on a "Google" search for "healthiest foods" and "healthiest recipes." The website provides unbiased information with no commercial interests by the not-for-profit George Mateljan Foundation. George Mateljan is the founder of Health Valley Foods and author of six best-selling books on the Healthiest Way of Eating.
Saturday, June 27, 2009
my relationships;infp-enfj
http://www.personalitypage.com/INFP_rel.html
INFP Relationships
INFPs present a calm, pleasant face to the world. They appear to be tranquil and peaceful to others, with simple desires. In fact, the INFP internally feels his or her life intensely. In the relationship arena, this causes them to have a very deep capacity for love and caring which is not frequently found with such intensity in the other types. The INFP does not devote their intense feelings towards just anyone, and are relatively reserved about expressing their inner-most feelings. They reserve their deepest love and caring for a select few who are closest to them. INFPs are generally laid-back, supportive and nurturing in their close relationships.
With Introverted Feeling dominating their personality, they're very sensitive and in-tune with people's feelings, and feel genuine concern and caring for others. Slow to trust others and cautious in the beginning of a relationship, an INFP will be fiercely loyal once they are committed. With their strong inner core of values, they are intense individuals who value depth and authenticity in their relationships, and hold those who understand and accept the INFP's perspectives in especially high regard. INFPs are usually adaptable and congenial, unless one of their ruling principles has been violated, in which case they stop adapting and become staunch defenders of their values. They will be uncharacteristically harsh and rigid in such a situation.
INFP Strengths
Most INFPs will exhibit the following strengths with regards to relationship issues:
Warmly concerned and caring towards others
Sensitive and perceptive about what others are feeling
Loyal and committed - they want lifelong relationships
Deep capacity for love and caring
Driven to meet other's needs
Strive for "win-win" situations
Nurturing, supportive and encouraging
Likely to recognize and appreciate other's need for space
Able to express themselves well
Flexible and diverse
INFP Weaknesses
Most INFPs will exhibit the following weaknesses with regards to relationship issues:
May tend to be shy and reserved
Don't like to have their "space" invaded
Extreme dislike of conflict
Extreme dislike of criticism
Strong need to receive praise and positive affirmation
May react very emotionally to stressful situations
Have difficulty leaving a bad relationship
Have difficulty scolding or punishing others
Tend to be reserved about expressing their feelings
Perfectionistic tendancies may cause them to not give themselves enough credit
Tendency to blame themselves for problems, and hold everything on their own shoulders
INFPs as Lovers
"To love means to open ourselves to the negative as well as the positive - to grief, sorrow, and disappointment as well as to joy, fulfillment, and an intensity of consciousness we did not know was possible before." -- Rollo May
INFPs feels tremendous loyalty and commitment to their relationships. With the Feeling preference dominating their personality, harmony and warm feelings are central to the INFP's being. They feel a need to be in a committed, loving relationship. If they are not involved in such a relationship, the INFP will be either actively searching for one, or creating one in their own minds.
INFPs tendency to be idealistic and romantically-minded may cause them to fantasize frequently about a "more perfect" relationship or situation. They may also romanticize their mates into having qualities which they do not actually possess. Most INFPs have a problem with reconciling their highly idealistic and romantic views of life with the reality of their own lives, and so they are constantly somewhat unsettled with themselves and with their close personal relationships. However, the INFP's deeply-felt, sincere love for their mates and their intense dislike of conflict keeps the INFP loyal to their relationships, in spite of their troubles achieving peace of mind.
Unlike other types who tend to hold their mates up on a pedastal, the INFP's tendency to do so does not really turn into a negative thing in the relationship. INFPs hold tightly to their ideals, and work hard at constantly seeing their mates up on that pedastal. The frequent INFP result is a strongly affirming, proud and affectionate attitude towards their mates which stands the test of time.
INFPs are not naturally interested in administrative matters such as bill-paying and house-cleaning, but they can be very good at performing these tasks when they must. They can be really good money managers when they apply themselves.
Sexually, the INFP is likely to be initially slow to open up to their mates. Once their trust has been earned, the INFP will view sexual intimacy as an opportunity for expressing their deep-seated love and affection. More than the actual sexual act, they will value giving and receiving love and sweet words. With their tendency to enjoy serving others, they may value their mates satisfaction above their own.
One real problem area for the INFP is their intensive dislike of conflict and criticism. The INFP is quick to find a personal angle in any critical comment, whether or not anything personal was intended. They will tend to take any sort of criticism as a personal attack on their character, and will usually become irrational and emotional in such situations. This can be a real problem for INFPs who are involved with persons who have Thinking and Judging preferences. "TJ"s relate to others with a objective, decisive attitude that frequently shows an opinion on the topic of conversation. If the opinion is negative, the TJ's attitude may be threatening to the INFP, who will tend to respond emotionally to the negativity and be vaguely but emphatically convinced that the negativity is somehow the INFP's fault.
For INFPs with extremely dominant Feeling preferences who have not developed their Intuitive sides sufficiently to gather good data for their decision making processes, their dislike of conflict and criticism can foretell doom and gloom for intimate relationships. These INFPs will react with extreme emotional distress to conflict situations, and will not know what to do about it. Since they will have no basis for determining what action to take, they will do whatever they can to get rid of the conflict - which frequently means lashing out irrationally at others, or using guilt manipulation to get their mates to give them the positive support that they crave. This kind of behavior does not bode well for healthy, long-term relationships. Individuals who recognize this tendency in themselves should work on their ability to take criticism objectively rather than personally. They should also try to remember that conflict situations are not always their fault, and they're definitely not the end of the world. Conflict is a fact of life, and facing it and addressing it immediately avoids having to deal with it in the future, after it has become a much larger problem.
INFPs are very aware of their own space, and the space of others. They value their personal space, and the freedom to do their own thing. They will cherish the mate who sees the INFP for who they are, and respects their unique style and perspectives. The INFP is not likely to be overly jealous or possessive, and is likely to respect their mate's privacy and independence. In fact, the INFP is likely to not only respect their mate's perspectives and goals, but to support them with loyal firmness.
In general, INFPs are warmly affirming and loving partners who make the health of their relationships central in their lives. Although cautious in the beginning, they become firmly loyal to their committed relationships, which are likely to last a lifetime. They take their relationships very seriously, and will put forth a great deal of effort into making them work.
Although two well-developed individuals of any type can enjoy a healthy relationship, INFP's natural partner is the ENFJ, or the ESFJ. INFP's dominant function of Introverted Feeling is best matched with a partner whose dominant function is Extraverted Feeling. The INFP/ENFJ combination is ideal, because it shares the Sensing way of peceiving, but the INFP/ESFJ combination is also a good match. How did we arrive at this?
INFPs as Parents
"You are the bows from which your children as living arrows are sent forth...Let your bending in the archer's hand be for gladness;For even as He loves the arrow that flies, so He loves also the bow that is stable." -- Kahlil Gibran
INFPs are "natural" parents. They accept and enjoy the parental role, seeing it as the natural extension of their value systems. They make use of the parental role for developing and defining their values further, and consider it their task to pass their values on to their children. They take their role quite seriously. Warm, affirming, and flexible, the INFP generally makes a gentle and easy-going parent in many respects.
INFPs do not like conflict situations, and will keep themselves flexible and diverse to promote a positive, conflict-free environment in their home. The INFP is not naturally prone to dole out punishment or discipline, and so is likely to adapt to their mate's disciplinary policy, or to rely on their mates to administer discipline with the children. In the absence of a mating parent, the INFP will need to make a conscious effort of creating a structure for their children to live within.
Although the INFP dislikes punishing others, they hold strong values and will not tolerate the violation of a strongly-held belief. If they feel that their child has truly committed a wrong, the INFP parent will not have a problem administering discipline. They will directly confront the child, stubbornly digging in their heels and demanding recourse.
The INFP parent is likely to value their children as individuals, and to give them room for growth. They will let the children have their own voice and place in the family.
Extremely loving and devoted parents, INFPs will fiercely protect and support their children. If there is an issue involving "taking sides", you can bet the INFP will always be loyal to their children. INFPs are usually remembered by their children as loving, patient, devoted, and flexible parents.
INFPs as Friends
INFPs are warm and caring individuals who highly value authenticity and depth in their personal relationships. They are usually quite perceptive about other people's feelings and motives, and are consequently able to get along with all sorts of different people. However, the INFP will keep their true selves reserved from others except for a select few, with whom they will form close and lasting friendships. With their high ideals, they are likely to be drawn to other iNtuitive Feelers for their closer friendships.
With their strong need for harmony and dislike of conflict, INFPs may feel threatened by people with strong Judging and Thinking preferences. Although they're likely to be able to work well professionally with such individuals, they may have difficulty accepting or appreciating them on a personal level. They generally feel a kinship and affinity with other Feeling types.
INFPs will be valued by their confidantes as genuine, altruistic, deep, caring, original individuals.
INFP Relationships
INFPs present a calm, pleasant face to the world. They appear to be tranquil and peaceful to others, with simple desires. In fact, the INFP internally feels his or her life intensely. In the relationship arena, this causes them to have a very deep capacity for love and caring which is not frequently found with such intensity in the other types. The INFP does not devote their intense feelings towards just anyone, and are relatively reserved about expressing their inner-most feelings. They reserve their deepest love and caring for a select few who are closest to them. INFPs are generally laid-back, supportive and nurturing in their close relationships.
With Introverted Feeling dominating their personality, they're very sensitive and in-tune with people's feelings, and feel genuine concern and caring for others. Slow to trust others and cautious in the beginning of a relationship, an INFP will be fiercely loyal once they are committed. With their strong inner core of values, they are intense individuals who value depth and authenticity in their relationships, and hold those who understand and accept the INFP's perspectives in especially high regard. INFPs are usually adaptable and congenial, unless one of their ruling principles has been violated, in which case they stop adapting and become staunch defenders of their values. They will be uncharacteristically harsh and rigid in such a situation.
INFP Strengths
Most INFPs will exhibit the following strengths with regards to relationship issues:
Warmly concerned and caring towards others
Sensitive and perceptive about what others are feeling
Loyal and committed - they want lifelong relationships
Deep capacity for love and caring
Driven to meet other's needs
Strive for "win-win" situations
Nurturing, supportive and encouraging
Likely to recognize and appreciate other's need for space
Able to express themselves well
Flexible and diverse
INFP Weaknesses
Most INFPs will exhibit the following weaknesses with regards to relationship issues:
May tend to be shy and reserved
Don't like to have their "space" invaded
Extreme dislike of conflict
Extreme dislike of criticism
Strong need to receive praise and positive affirmation
May react very emotionally to stressful situations
Have difficulty leaving a bad relationship
Have difficulty scolding or punishing others
Tend to be reserved about expressing their feelings
Perfectionistic tendancies may cause them to not give themselves enough credit
Tendency to blame themselves for problems, and hold everything on their own shoulders
INFPs as Lovers
"To love means to open ourselves to the negative as well as the positive - to grief, sorrow, and disappointment as well as to joy, fulfillment, and an intensity of consciousness we did not know was possible before." -- Rollo May
INFPs feels tremendous loyalty and commitment to their relationships. With the Feeling preference dominating their personality, harmony and warm feelings are central to the INFP's being. They feel a need to be in a committed, loving relationship. If they are not involved in such a relationship, the INFP will be either actively searching for one, or creating one in their own minds.
INFPs tendency to be idealistic and romantically-minded may cause them to fantasize frequently about a "more perfect" relationship or situation. They may also romanticize their mates into having qualities which they do not actually possess. Most INFPs have a problem with reconciling their highly idealistic and romantic views of life with the reality of their own lives, and so they are constantly somewhat unsettled with themselves and with their close personal relationships. However, the INFP's deeply-felt, sincere love for their mates and their intense dislike of conflict keeps the INFP loyal to their relationships, in spite of their troubles achieving peace of mind.
Unlike other types who tend to hold their mates up on a pedastal, the INFP's tendency to do so does not really turn into a negative thing in the relationship. INFPs hold tightly to their ideals, and work hard at constantly seeing their mates up on that pedastal. The frequent INFP result is a strongly affirming, proud and affectionate attitude towards their mates which stands the test of time.
INFPs are not naturally interested in administrative matters such as bill-paying and house-cleaning, but they can be very good at performing these tasks when they must. They can be really good money managers when they apply themselves.
Sexually, the INFP is likely to be initially slow to open up to their mates. Once their trust has been earned, the INFP will view sexual intimacy as an opportunity for expressing their deep-seated love and affection. More than the actual sexual act, they will value giving and receiving love and sweet words. With their tendency to enjoy serving others, they may value their mates satisfaction above their own.
One real problem area for the INFP is their intensive dislike of conflict and criticism. The INFP is quick to find a personal angle in any critical comment, whether or not anything personal was intended. They will tend to take any sort of criticism as a personal attack on their character, and will usually become irrational and emotional in such situations. This can be a real problem for INFPs who are involved with persons who have Thinking and Judging preferences. "TJ"s relate to others with a objective, decisive attitude that frequently shows an opinion on the topic of conversation. If the opinion is negative, the TJ's attitude may be threatening to the INFP, who will tend to respond emotionally to the negativity and be vaguely but emphatically convinced that the negativity is somehow the INFP's fault.
For INFPs with extremely dominant Feeling preferences who have not developed their Intuitive sides sufficiently to gather good data for their decision making processes, their dislike of conflict and criticism can foretell doom and gloom for intimate relationships. These INFPs will react with extreme emotional distress to conflict situations, and will not know what to do about it. Since they will have no basis for determining what action to take, they will do whatever they can to get rid of the conflict - which frequently means lashing out irrationally at others, or using guilt manipulation to get their mates to give them the positive support that they crave. This kind of behavior does not bode well for healthy, long-term relationships. Individuals who recognize this tendency in themselves should work on their ability to take criticism objectively rather than personally. They should also try to remember that conflict situations are not always their fault, and they're definitely not the end of the world. Conflict is a fact of life, and facing it and addressing it immediately avoids having to deal with it in the future, after it has become a much larger problem.
INFPs are very aware of their own space, and the space of others. They value their personal space, and the freedom to do their own thing. They will cherish the mate who sees the INFP for who they are, and respects their unique style and perspectives. The INFP is not likely to be overly jealous or possessive, and is likely to respect their mate's privacy and independence. In fact, the INFP is likely to not only respect their mate's perspectives and goals, but to support them with loyal firmness.
In general, INFPs are warmly affirming and loving partners who make the health of their relationships central in their lives. Although cautious in the beginning, they become firmly loyal to their committed relationships, which are likely to last a lifetime. They take their relationships very seriously, and will put forth a great deal of effort into making them work.
Although two well-developed individuals of any type can enjoy a healthy relationship, INFP's natural partner is the ENFJ, or the ESFJ. INFP's dominant function of Introverted Feeling is best matched with a partner whose dominant function is Extraverted Feeling. The INFP/ENFJ combination is ideal, because it shares the Sensing way of peceiving, but the INFP/ESFJ combination is also a good match. How did we arrive at this?
INFPs as Parents
"You are the bows from which your children as living arrows are sent forth...Let your bending in the archer's hand be for gladness;For even as He loves the arrow that flies, so He loves also the bow that is stable." -- Kahlil Gibran
INFPs are "natural" parents. They accept and enjoy the parental role, seeing it as the natural extension of their value systems. They make use of the parental role for developing and defining their values further, and consider it their task to pass their values on to their children. They take their role quite seriously. Warm, affirming, and flexible, the INFP generally makes a gentle and easy-going parent in many respects.
INFPs do not like conflict situations, and will keep themselves flexible and diverse to promote a positive, conflict-free environment in their home. The INFP is not naturally prone to dole out punishment or discipline, and so is likely to adapt to their mate's disciplinary policy, or to rely on their mates to administer discipline with the children. In the absence of a mating parent, the INFP will need to make a conscious effort of creating a structure for their children to live within.
Although the INFP dislikes punishing others, they hold strong values and will not tolerate the violation of a strongly-held belief. If they feel that their child has truly committed a wrong, the INFP parent will not have a problem administering discipline. They will directly confront the child, stubbornly digging in their heels and demanding recourse.
The INFP parent is likely to value their children as individuals, and to give them room for growth. They will let the children have their own voice and place in the family.
Extremely loving and devoted parents, INFPs will fiercely protect and support their children. If there is an issue involving "taking sides", you can bet the INFP will always be loyal to their children. INFPs are usually remembered by their children as loving, patient, devoted, and flexible parents.
INFPs as Friends
INFPs are warm and caring individuals who highly value authenticity and depth in their personal relationships. They are usually quite perceptive about other people's feelings and motives, and are consequently able to get along with all sorts of different people. However, the INFP will keep their true selves reserved from others except for a select few, with whom they will form close and lasting friendships. With their high ideals, they are likely to be drawn to other iNtuitive Feelers for their closer friendships.
With their strong need for harmony and dislike of conflict, INFPs may feel threatened by people with strong Judging and Thinking preferences. Although they're likely to be able to work well professionally with such individuals, they may have difficulty accepting or appreciating them on a personal level. They generally feel a kinship and affinity with other Feeling types.
INFPs will be valued by their confidantes as genuine, altruistic, deep, caring, original individuals.
infp-my personality definition
http://www.personalitypage.com/INFP.html
Portrait of an INFP - Introverted iNtuitive Feeling Perceiving
(Introverted Feeling with Extraverted Intuition)
The Idealist
As an INFP, your primary mode of living is focused internally, where you deal with things according to how you feel about them, or how they fit into your personal value system. Your secondary mode is external, where you take things in primarily via your intuition.
INFPs, more than other iNtuitive Feeling types, are focused on making the world a better place for people. Their primary goal is to find out their meaning in life. What is their purpose? How can they best serve humanity in their lives? They are idealists and perfectionists, who drive themselves hard in their quest for achieving the goals they have identified for themselves
INFPs are highly intuitive about people. They rely heavily on their intuitions to guide them, and use their discoveries to constantly search for value in life. They are on a continuous mission to find the truth and meaning underlying things. Every encounter and every piece of knowledge gained gets sifted through the INFP's value system, and is evaluated to see if it has any potential to help the INFP define or refine their own path in life. The goal at the end of the path is always the same - the INFP is driven to help people and make the world a better place.
Generally thoughtful and considerate, INFPs are good listeners and put people at ease. Although they may be reserved in expressing emotion, they have a very deep well of caring and are genuinely interested in understanding people. This sincerity is sensed by others, making the INFP a valued friend and confidante. An INFP can be quite warm with people he or she knows well.
INFPs do not like conflict, and go to great lengths to avoid it. If they must face it, they will always approach it from the perspective of their feelings. In conflict situations, INFPs place little importance on who is right and who is wrong. They focus on the way that the conflict makes them feel, and indeed don't really care whether or not they're right. They don't want to feel badly. This trait sometimes makes them appear irrational and illogical in conflict situations. On the other hand, INFPs make very good mediators, and are typically good at solving other people's conflicts, because they intuitively understand people's perspectives and feelings, and genuinely want to help them.
INFPs are flexible and laid-back, until one of their values is violated. In the face of their value system being threatened, INFPs can become aggressive defenders, fighting passionately for their cause. When an INFP has adopted a project or job which they're interested in, it usually becomes a "cause" for them. Although they are not detail-oriented individuals, they will cover every possible detail with determination and vigor when working for their "cause".
When it comes to the mundane details of life maintenance, INFPs are typically completely unaware of such things. They might go for long periods without noticing a stain on the carpet, but carefully and meticulously brush a speck of dust off of their project booklet.
INFPs do not like to deal with hard facts and logic. Their focus on their feelings and the Human Condition makes it difficult for them to deal with impersonal judgment. They don't understand or believe in the validity of impersonal judgment, which makes them naturally rather ineffective at using it. Most INFPs will avoid impersonal analysis, although some have developed this ability and are able to be quite logical. Under stress, it's not uncommon for INFPs to mis-use hard logic in the heat of anger, throwing out fact after (often inaccurate) fact in an emotional outburst.
INFPs have very high standards and are perfectionists. Consequently, they are usually hard on themselves, and don't give themselves enough credit. INFPs may have problems working on a project in a group, because their standards are likely to be higher than other members' of the group. In group situations, they may have a "control" problem. The INFP needs to work on balancing their high ideals with the requirements of every day living. Without resolving this conflict, they will never be happy with themselves, and they may become confused and paralyzed about what to do with their lives.
INFPs are usually talented writers. They may be awkard and uncomfortable with expressing themselves verbally, but have a wonderful ability to define and express what they're feeling on paper. INFPs also appear frequently in social service professions, such as counselling or teaching. They are at their best in situations where they're working towards the public good, and in which they don't need to use hard logic.
INFPs who function in their well-developed sides can accomplish great and wonderful things, which they will rarely give themselves credit for. Some of the great, humanistic catalysts in the world have been INFPs.
Jungian functional preference ordering:
Dominant: Introverted FeelingAuxiliary: Extraverted IntuitionTertiary: Introverted SensingInferior: Extraverted Thinking
Portrait of an INFP - Introverted iNtuitive Feeling Perceiving
(Introverted Feeling with Extraverted Intuition)
The Idealist
As an INFP, your primary mode of living is focused internally, where you deal with things according to how you feel about them, or how they fit into your personal value system. Your secondary mode is external, where you take things in primarily via your intuition.
INFPs, more than other iNtuitive Feeling types, are focused on making the world a better place for people. Their primary goal is to find out their meaning in life. What is their purpose? How can they best serve humanity in their lives? They are idealists and perfectionists, who drive themselves hard in their quest for achieving the goals they have identified for themselves
INFPs are highly intuitive about people. They rely heavily on their intuitions to guide them, and use their discoveries to constantly search for value in life. They are on a continuous mission to find the truth and meaning underlying things. Every encounter and every piece of knowledge gained gets sifted through the INFP's value system, and is evaluated to see if it has any potential to help the INFP define or refine their own path in life. The goal at the end of the path is always the same - the INFP is driven to help people and make the world a better place.
Generally thoughtful and considerate, INFPs are good listeners and put people at ease. Although they may be reserved in expressing emotion, they have a very deep well of caring and are genuinely interested in understanding people. This sincerity is sensed by others, making the INFP a valued friend and confidante. An INFP can be quite warm with people he or she knows well.
INFPs do not like conflict, and go to great lengths to avoid it. If they must face it, they will always approach it from the perspective of their feelings. In conflict situations, INFPs place little importance on who is right and who is wrong. They focus on the way that the conflict makes them feel, and indeed don't really care whether or not they're right. They don't want to feel badly. This trait sometimes makes them appear irrational and illogical in conflict situations. On the other hand, INFPs make very good mediators, and are typically good at solving other people's conflicts, because they intuitively understand people's perspectives and feelings, and genuinely want to help them.
INFPs are flexible and laid-back, until one of their values is violated. In the face of their value system being threatened, INFPs can become aggressive defenders, fighting passionately for their cause. When an INFP has adopted a project or job which they're interested in, it usually becomes a "cause" for them. Although they are not detail-oriented individuals, they will cover every possible detail with determination and vigor when working for their "cause".
When it comes to the mundane details of life maintenance, INFPs are typically completely unaware of such things. They might go for long periods without noticing a stain on the carpet, but carefully and meticulously brush a speck of dust off of their project booklet.
INFPs do not like to deal with hard facts and logic. Their focus on their feelings and the Human Condition makes it difficult for them to deal with impersonal judgment. They don't understand or believe in the validity of impersonal judgment, which makes them naturally rather ineffective at using it. Most INFPs will avoid impersonal analysis, although some have developed this ability and are able to be quite logical. Under stress, it's not uncommon for INFPs to mis-use hard logic in the heat of anger, throwing out fact after (often inaccurate) fact in an emotional outburst.
INFPs have very high standards and are perfectionists. Consequently, they are usually hard on themselves, and don't give themselves enough credit. INFPs may have problems working on a project in a group, because their standards are likely to be higher than other members' of the group. In group situations, they may have a "control" problem. The INFP needs to work on balancing their high ideals with the requirements of every day living. Without resolving this conflict, they will never be happy with themselves, and they may become confused and paralyzed about what to do with their lives.
INFPs are usually talented writers. They may be awkard and uncomfortable with expressing themselves verbally, but have a wonderful ability to define and express what they're feeling on paper. INFPs also appear frequently in social service professions, such as counselling or teaching. They are at their best in situations where they're working towards the public good, and in which they don't need to use hard logic.
INFPs who function in their well-developed sides can accomplish great and wonderful things, which they will rarely give themselves credit for. Some of the great, humanistic catalysts in the world have been INFPs.
Jungian functional preference ordering:
Dominant: Introverted FeelingAuxiliary: Extraverted IntuitionTertiary: Introverted SensingInferior: Extraverted Thinking
INFP - Introverted iNtuitive Feeling Perceiving
INFP (The Visionary) http://www.careerfulfillment.com/profiles/7_infp_profile.htm
INFPs have an imaginative and idealistic approach to life. They are caring and insightful, with an inner sensitivity and depth. They have a strong core of values and ideals, which may be humanitarian, artistic, social or spiritual, and are happiest when engaged in activities that tie in with them. This enables them to act with great conviction for causes they believe in, and also to fight back if their principles are violated.
INFPs are committed to both their own and other people's growth and development on many levels, especially the personal. They are curious about human nature and psychology, and have a great understanding of both their own and other people's feelings and motivations.
INFPs are warm, friendly and approachable, though others may need time to get to share their often complex thoughts, feelings and insights. Privacy is important to them, and they need to have periods of quiet reflection in order to 'recharge their batteries'.
INFPs are highly creative and have a flair for work that involves imagination and creativity, though their naturally reserve causes them to shun the limelight directly. To an extent their calm and reserved exterior masks both their sensitivity and their inner passions.
INFPs have an imaginative and idealistic approach to life. They are caring and insightful, with an inner sensitivity and depth. They have a strong core of values and ideals, which may be humanitarian, artistic, social or spiritual, and are happiest when engaged in activities that tie in with them. This enables them to act with great conviction for causes they believe in, and also to fight back if their principles are violated.
INFPs are committed to both their own and other people's growth and development on many levels, especially the personal. They are curious about human nature and psychology, and have a great understanding of both their own and other people's feelings and motivations.
INFPs are warm, friendly and approachable, though others may need time to get to share their often complex thoughts, feelings and insights. Privacy is important to them, and they need to have periods of quiet reflection in order to 'recharge their batteries'.
INFPs are highly creative and have a flair for work that involves imagination and creativity, though their naturally reserve causes them to shun the limelight directly. To an extent their calm and reserved exterior masks both their sensitivity and their inner passions.
by Katherine Woodward Thomas
One of the most powerful manifesting concepts is living from the future, backwards.
A lot of us are living from the past, forward; dragging around our history, or sense of self, our sense of what's possible for our lives from what has happened to us in the past, even from what happened to our mothers, grandmothers, our lineage.
1) What we really want to do is to connect with our deeper future desires. Ask yourself what you really want to create in your life. Ask as though the universe just opened up and is miraculously saying to you, "Ask for anything you desire. Anything you want, we'll give you." Just sit with that and open yourself up to all the possibilities that are present.
2)Then set an intention to create that which you truly desire. It may be unprecedented, and probably like nothing you've ever experienced before!
3)What you want to start to do is to meditate and to visualise that future fulfilled as though it were already so. The first thing you'll notice is that this vision will confront who you know yourself to be. You won't recognize yourself inside of that future, because is unlike anything you've experienced before. It will feel uncomfortable, it will feel awkward, it will feel hard to receive, but you want to stay with it. Don't give up on that process.
4)What would it be like, for example, to be with a partner who is powerful and strong, dynamic and loving, who is fiercely loyal and devoted to you, who cherishes and adores you, who wishes to serve you? What would it be like to have that, to feel secure in that, to know that you are loved beyond a shadow of a doubt for exactly who you are? Really anchor into what that feels like.
5)What's the sense of yourself? How do you walk differently? How do you look at people differently? How do you look at your life differently?
6) That's who you want to start to be in your day-to-day life. And you want to make choices that are consistent with that future fulfilled such as turning away from situations that seem to be repeats of your old patterns from the past. You want to say "No" to repeating the past and be willing to stand in the emptiness and be focused body, mind, and soul on the future that you want to create.
This will send a strong message to the universe that you are ready to live your dreams!
well go forth n walk into ur destiny this year 2009;this is not a rehearsal;it's living our dreams
A lot of us are living from the past, forward; dragging around our history, or sense of self, our sense of what's possible for our lives from what has happened to us in the past, even from what happened to our mothers, grandmothers, our lineage.
1) What we really want to do is to connect with our deeper future desires. Ask yourself what you really want to create in your life. Ask as though the universe just opened up and is miraculously saying to you, "Ask for anything you desire. Anything you want, we'll give you." Just sit with that and open yourself up to all the possibilities that are present.
2)Then set an intention to create that which you truly desire. It may be unprecedented, and probably like nothing you've ever experienced before!
3)What you want to start to do is to meditate and to visualise that future fulfilled as though it were already so. The first thing you'll notice is that this vision will confront who you know yourself to be. You won't recognize yourself inside of that future, because is unlike anything you've experienced before. It will feel uncomfortable, it will feel awkward, it will feel hard to receive, but you want to stay with it. Don't give up on that process.
4)What would it be like, for example, to be with a partner who is powerful and strong, dynamic and loving, who is fiercely loyal and devoted to you, who cherishes and adores you, who wishes to serve you? What would it be like to have that, to feel secure in that, to know that you are loved beyond a shadow of a doubt for exactly who you are? Really anchor into what that feels like.
5)What's the sense of yourself? How do you walk differently? How do you look at people differently? How do you look at your life differently?
6) That's who you want to start to be in your day-to-day life. And you want to make choices that are consistent with that future fulfilled such as turning away from situations that seem to be repeats of your old patterns from the past. You want to say "No" to repeating the past and be willing to stand in the emptiness and be focused body, mind, and soul on the future that you want to create.
This will send a strong message to the universe that you are ready to live your dreams!
well go forth n walk into ur destiny this year 2009;this is not a rehearsal;it's living our dreams
http://www.goodreads.com/user/create_bct
wow, this is just wt it says..good read.
It is a truth universally acknowledged, that a single man in possession of a good fortune, must be in want of a wife~pride&prejudice
It is a truth universally acknowledged, that a single man in possession of a good fortune, must be in want of a wife~pride&prejudice
Subscribe to:
Posts (Atom)