Wednesday, November 4, 2009

Power Foods for Women

So many of us focus on what we can’t eat when we are on a diet. Take some time to carefully focus on what you CAN and SHOULD be eating. The following foods are considered powerfoods for women in particular. Just a few of the benefits are highlighted.

  • Spinach – wonderful anti-cancer properties
  • Eggs – low cost, high quality protein
  • peanut butter – antioxidants key to heart health
  • yogurt – excellent source of calcium and probiotics
  • oatmeal – filling and satisfying source of fiber
  • whole grain pasta – whole grain helps reduce a number of health risk factors
  • tofu – high protein, low fat energy source
  • salmon – essential Omega-3 fatty acids
  • blueberries – bursting with nutrients, low in calories

Here are a number of recipes that highlight these great foods.

Basil Tofu
(Source –


  • 5 green onions, minced
  • 6 or 8 cloves garlic, minced
  • 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce
  • 1 cup fresh basil, chopped
  • 1 teaspoon crushed chili pepper sauce
  • 1 teaspoon soy sauce
  • cooked brown rice

Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice.

Simple Grilled Salmon


  • 1 1/2 pounds salmon fillets
  • lemon pepper to taste
  • garlic powder to taste
  • salt to taste
  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/4 cup vegetable oil
  1. Season salmon fillets with lemon pepper, garlic powder, and salt.
  2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
  3. Preheat grill for medium heat.
  4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

-Coach Jenn
Posted by Jenn of Team Beachbody and

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