True or False? There are 10 SUPER FOODS THAT CAN HELP YOU BUILD MUSCLE AND LOSE WEIGHT!

Answer:  TRUE!!!
First of all, before I list the foods....  remember that there is NO magic bullet.  There are foods however that create a "thermic" effect.. that is, they help boost your metabolism by making your digestive system work a little harder digesting, absorbing and disposing.  click here to read more about THERMIC EFFECT

• To build muscle and lose fat, you need a balanced blend of protiens, vegetables, fruits, carbs and healthy fats.  FATS??? Yes, there are oils/fats that are so good for you.  Adding healthy fats will actually aid in fat burning!!

• Fruits & vegetables are high in vitamins, minerals and anti-oxidant properties necessary to aid in  recovery from your workouts.

• Protien helps  Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, improve immunity, improve antioxidant function, build HDL Cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.

I have been reading about tons of different "super foods" that will aid in muscle building and in weight loss... these are the 10 that I found to be the most available, convenient, as well as effective:

1. RAW NUTS:  I eat tons of nuts.. they have mono and poly unsaturated fats that aid in weight loss, they are full of vitamins, protien, fiber, minerals and vitamin E.  They certainly satisfy hunger.... (But eat in moderation!  They are very high in calories!)
2. WHOLE EGGS:  Eggs are a fabulous source of protein and vitamins.  Do you remember being warned against eating too many eggs due to their cholesterol content?  It has been shown that the type of dietary cholesterol in eggs does not bind to the cholesterol in the blood.  Eggs are nutrient dense and provide an unmatched source of protein! 
3. RED MEAT (I am saying this as someone who is a vegetarian...  but it seems to be universally noted that red meat, if it is lean and raised sustainably, is a beneficial source of protein, vitamins (B12) and minerals.   
4. BERRIES:  High in antioxidant properties, help your body recover!
5. Fish Oil: From either salmon or other cold water, wild caught fish or you can buy it in a bottle or in capsules.  Fish oil aids in losing weight because you need to have enough energy to burn the calories and healthy fats/oils help create this.... You do need to consume fatty acids click here to read about fats and weight loss.... My favorite fish oil is by a company called "BARLEANS"..  I put in smoothies or take it in a spoon.  You can't taste it in a smoothie if you are adding other fruits and veggies... I put it in my kids' and they have NO idea it's there!!!  http://www.barleans.com/fish-oil.asp  Adding Fish Oil  also helps aid in brain development and cardiac health as well.  Overall, we should all be taking this supplement!
6. Spinach and Broccoli:  Leafy, GREEN and wonderful!  High in antioxidants, fiber, vitamins and they also help retain muscle and bone density!! 
7. Oats:   They help lower cholesterol, provide fiber and a great form of carbs to stave off hunger and give you energy!  I love OATS!!
8. Turkey:  Very low in saturated fats and has more iron in it than does chicken.  Once again, refer to the article above on the importance of lean proteins in the diet! 
9. Flax Seed Meal: This is a great protein source!  You can add it to your smoothies, over cereal, in muffins or in yoghurt.  These seeds should be bought as a meal, rather than the whole seed.  The whole is very hard to digest and passes right through you undigested.  (Great for fiber, though!)  Flax Seed Meal is high in omega 3 acids as well. Best kept in the fridge.
10. Legumes- Legumes (peas, beans-kidney,navy, chili, etc and lentils and peanuts) are an excellent source of protein and fiber. As far as plant foods go, legumes are high in protein and are a great source of slow releasing complex carbohydrates. To read more about legumes, click right here!!!!!