The Power of the 12 have been proven to do one or more of the following:
-build muscle
-promote weight loss
-strengthen bones
-lower blood pressure
-fight cancer
-improve immune system
-fights heart disease
Almonds and Other Nuts ... builds muscles, helps to fight cravings...secret weapon protein, fiber, vitamin E, magnesium, phosphorus, and monounsaturated fats (the good one)
Beans and Other Legumes....helps to build muscle, burn fat, and regulate digestive system...great defense against obesity, colon cancer, heart disease, high blood pressure.
Spinach and Other Greens....vitamins include A,C and K...fiber
Dairy Products...helps to build bones...contains vitamins A and B-12, riboflavin, prosohours, and potassium...great defense against osteoporosis, obesity, high bp, cancer.
Oatmeal (unsweetened, unflavored).....good for boosting energy, reducing cholesterol, maintaining good blood-sugar levels. High in fiber and helps fight heart disease, diabetes, colon cancer, and obesity...Impostors sugary cereals.
Eggs....builds muscles, helps to burn fat.....contains protein, vitamins A & B-12,,,fights obesity.
Turkey and other lean meats (i.e lean steak, chicken, fish)....builds muscles, can help improve immune system. Contains protein, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish), and phosphorus potassium...fights against obesity, mood disorders, memory loss, heart disease..Impostors sausages, bacon, cured meats, ham, fatty cuts of steak i.e T-bone, rib eye.
Peanut Butter (all natural, sugar-free)....helps boost testosterone, builds muscle, and burns fat. Contains protein, monounsaturated fat, vitamin E, niacin, magnesium, helps to fight against muscle loss, wrinkles, cardiovascular disease, and obesity. Sidekicks cashews,and almonds...Impostors mass-produced sugary and trans fatty peanut butters.
Olive Oil....lowers cholesterol, helps to boost immune system. Contains vitamin E, and monounsaturated fat...helps fight against cancer, high bp, heart disease, and obesity. Sidekicks canola oil, peanut / sesame oil...Impostors vegetable, and hydrogenated vegetables oils, trans fatty acids, margarine.
Whole-Grain Breads and Cereals....prevents body from storing fat..Secret weapons fiber, protein, thiamin, riboflavin, niacin,vitamin E, magnesium, potassium, zinc. Helps fight against obesity, high bp, and heart disease. Sidekicks brown rice, whole-wheat pretzels, and whole-wheat pastas....Impostors processed bakery products like white breads, bagels, and doughnuts, breads labeled wheat instead of whole wheat.
Extra-Protein (Whey) Powder...builds muscle, burns fat... contains protein, cysteine, and glutathione helps to fight obestity. Sidekick ricotta cheese, Impostor soy protein.
Raspberries and Other Berries...protects your heart, enhance eyesight, improves memory, and prevent unnecessary cravings. Secret weapons antioxidants, fiber, vitamin C, cranberries, sidekicks most other fruits, especially apples and grapefruit...Impostors sugary jellies.
Contributors : Krobinson, The Abs Diet Book, and Nutrition for FoodService & Culinary Professionals
