(Here’s  my secret list of the TOP 5 FOODS every skinny chick must have in her kitchen at all times:) Since this is the age of instant gratification, IE Twitter, Facebook, text message, BBM – who has time to figure out the BEST foods to eat to help you lose weight FAST?

Who has the time? I will tell you who… ME! Laura, The Body Transformation Expert (rather, YOUR body transformation expert.)

Without fail, at each and every Running Camp/Boot Camp/Nutrition Seminar/Grocery Shopping Tour/Dinner with friends/Meeting with my accountant – I get asked the same question:  Just TELL me exactly what I should   eat  to lose weight. NO ONE, or very few people want to hear the philosophy behind it so that they can duplicate it when I am not around. “Just give me a list!” (I still tell them a little background anyway. I ‘m used to being tuned out at this point.)

So here ‘s your darn list (and a little background) on the TOP 5 FOODS every skinny chick should have in her kitchen at all times:   

1) BEANS

Forget the song you used to sing as a child “beans, beans,  good for your heart…”   What makes the bean a virtual super-food is that it’s high in fiber, it’s a complex carbohydrate, and it is loaded with protein. Having a high concentration of each of these in one beautiful morsel literally makes it one of the best choices when trying to eat to lose weight. Simply adding beans to an otherwise boring meal will keep you fuller longer (fiber), feed your muscles (protein), improve  taste and promote healthy weight loss!

BUY IT LIKE THIS: Canned, be sure to get “no salt added.”  Normal sodium content should be around 40mgs.  Excellent types: Kidney, Garbanzo, Black, Soy, Pinto.
COOK IT LIKE THIS: There is little to no prep with canned beans. Straight out of the can and put right on top of food or simply warm them up for a few seconds and you are good to go.

2) BARLEY

Each meal should contain 50% vegetables, 25% lean protein and 25% whole-grain carbohydrate. Barley is better choice than even  brown rice or brown pasta because it is contains a superior amount of fiber as compared to its counterparts. Fiber , quite simply  helps metabolize fat (need I say more?)  Watch why I call barley a virtual FAT LOSS PILL in this **video**.

BUY IT LIKE THIS:Find it  in the aisle next to pasta and rice. Appears like un-cooked rice.
COOK IT LIKE THIS:  Prepare it just like rice –  in water, boil until soft. Can also be used as breakfast in place of oatmeal, in stews, sprinkle on salads or as a substitute for any recipe that calls for rice.

3) KALE

The makeup of a healthy women’s diet should consist of 6-8 servings of vegetables per day. The darker the veggie, the higher the concentration of anti aging, anti-cancer, and anti-fat components it will contain. Kale is jam packed with calcium (who knew?) tons of other vitamins/minerals  and FIBER. Skinny bitches eat tons of fiber! I cannot make this any clearer for you! Seek it out at every meal. The more foods you add to your diet that are high in fiber (veggies, whole grains, beans, legumes) the faster the other garbage you are eating will fall by the waist side (pun intended.)

BUY IT LIKE THIS: Found in the green leafy vegetable section. Looks like  dark green lettuce.
COOK IT LIKE THIS:Use in place of lettuce anywhere –  uncooked, in salads, sandwiches, or use in place of bread or wrap in your favorite lunchtime sandwich. Also, steam like spinach or sauté in light garlic and oil.

4) OATMEAL

This little gem is a complex carbohydrate that is high in fiber. Because of its make-up you will stay  fuller longer, and satiated.   You’ll be  awake and alert well into the morning after a bowl of this first thing. Be sure to pair it with a protein topping to maximize the benefits. Watch this video where I tell you why you HAVE TO combine protein and carbs in order eat to lose weight.

BUY IT LIKE THIS: In a canister in the cereal aisle, instant/quick oats are just as good as the regular. Avoid the fancy versions with added stuff (raisins, sugar, berries.)  Just get “plain oat meal” add your own toppings and save TONS of calories/sugar/salt.
COOK IT LIKE THIS: SUPER EASY! Instant oats takes 1 minute in the microwave. Take a canister/bowel/spoon to work and eat it first thing or as a mid morning snack with fresh fruit or nuts on top.

5) MIXED UNSALTED NUTS/SEEDS/BERRIES

Protein is muscle food! NO you won’t get bulging muscles from eating them, duh.  They are packed with the good kind of fat which won’t clog your arteries,  but will leave you satiated, improve your mood, and make you more alert.  TONS of anti aging/anti cancer/anti heart disease/ant diabetic properties. Reach for nuts instead of simple starchy carbs as in crackers or pretzels and you will INSTANTLY feel a boost.

BUY IT LIKE THIS: If you can’t find  a container of premixed unsalted nuts , make a mix yourself by buying a few small bags of pumpkin seeds, almonds , walnuts, flax seeds, cashews, dried cranberries, pecans, raisins,  etc.
COOK IT LIKE THIS:   Pre separate into serving size baggies at the time you are creating your mix. This is an easy grab ‘n go snack AND helps you avoid eating 3-4 servings in one sitting. Keep them in your desk, in your purse, in your cabinet at home.

To sum it up, most of you are not out there eating cheeseburgers and French fries every night. You are most likely a big step below that. I say “below” because each level down is a step cleaner on a scale of healthy eating. You should consistently arm your refrigerator with food that is the cleanest, most un-processed, as close-to-the-way-it-came-out-of-the ground or tree as possible. Beans, Barley, and Kale, Oatmeal and Mixed Nuts are 5 foods that are tops in their categories when it comes to eating for weight loss.

Laura Miranda MsPT, CSCS
Miranda Fitness Concepts INC
www.StrongHealthyWoman.com
646.454.0777