Below are the 12 Power Foods and their specific benefits and food similar in relation yet serve as a impostor or unhealthy substitute:

ALMONDS & NUTS/Eat with skin intact

Benefits: Build muscle, fighting food cravings
Health Properties: Protein, monousaturated fats, vitamin E, folate in peanuts, fiber, magnesium, phosphorus
Fight Against: Obesity, heart disease, muscle loss, cancer
Complimentary Food: Pumpkin seeds, sunflower seeds, avocados
Impostors: Salted or smoked nuts. (High sodium spikes blood pressure

Nuts contain monounsaturated fats that help you feel full & clear arteries
All nuts are high in protein & monounsaturated fats
The king to all nuts are ALMONDS. Eat 2 handfuls a day. 24 almonds can suppress your appetite when washed down with 8 ounces of water

BEANS & other LEGUMES

Include Soybeans, chickpeas, pinto beans, navy beans, kidney beans & lima beans
Benefits: Build muscle, help burn fat, regulate digestion
Complimentary Food: Lentils, peas, bean dips, hummus, edamame
Impostors: Refried beans, which are high in saturated fats, baked beans high in sugar

Beans are good for the heart, the more you eat the more controls hunger
Black, lima, pinto, navy are low in fat packed with protein, fiber & iron nutrients crucial for building muscle & losing weight
If meat heavy dish are replaced with bean heavy dishes twice a week you'll get a lot of fiber

SPINACH & other GREEN VEGETABLES

Benefits: Neutralizing free radicals (molecules that accelerate the aging process)
Health Properties: Vitamins A, C & K, folate, beta cartene, minerals, calcium & magnesium, fiber
Fight Against: Cancer heart disease, stroke, obesity osteoporosis
Complimentary Food: Cruciferous vegetables, broccoli, Brussels sprouts, greens, yellow, red, orange veggies as asparagus, peppers

1 serving of spinach supplies nearly a full days vitamin A and half vitamin C
Loaded with folate a vitamin that protects against heart disease, stroke & colon cancer
Broccoli is high in fiber densely packed with vitamins & minerals

DAIRY PRODUCTS (Fat free or low fat milk, yogurt, cheese, cottage cheese)

Benefits: Builds strong bones, igniting weight loss
Health Properties: Calcium, vitamin A & B12, riboflavin, phosphorus, potassium
Impostor: Whole Milk, frozen yogurt

Between 1,200 & 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking less calcium. Mineral probably prevent weight gain by increase breakdown of body fat hampering its formation. Milks a major source of calcium.
Liquid takes up lots of room in your stomach feeling full. Whey Powder can help curve sweet cravings

INSTANT OATMEAL

Benefits: Boost energy & sex drive, reduce cholesterol, maintain blood sugar levels
Health Properties: Complex carbohydrates & fiber
Complimentary Food: High Fiber Cereals like All-Bran & Fiber One
Impostors: Sugary Cereals

Eat for breakfast to propel you through a sluggish morning a couple of hours before a WORKOUT to feel fully ENERGIZED by the time you hit the weights or at night to avoid late night binge.
Instant oatmeal for convenience buy unsweetened unflavored variety use milk, berries to enhance taste (Preflavored packs come loaded with sugars & calories
Oatmeal soluble fiber, it attracts fluid & stays in the stomach longer than insoluble fiber (like veggies) Note: Soluble fiber is thought to reduce blood cholesterol by binding with digestive acid made from cholesterol and sending them out the body. Your liver has to pull cholesterol from blood to make more digestive acids, and your bad cholesterol levels drop.
25 to 35grams of fiber per day sweeps carcinogens out the intestines quickly
Oatmeal sustain blood sugar levels longer than any other food which keep insulin levels stable
Spikes of insulin slow metabolism and the body starts to store fat.
Oatmeal breaks down slowly to cause less spike insulin levels than food like bagels
Simply eating breakfast raises metabolism 10 percent
Raises levels of free testosterone in the body
Enhance bodies ability to build muscle , burn fat & boosting your sex drive

EGGS

Benefits: Build muscle & burn fat
Health Properties: Protein, Vitamin A & B12
Fight Against: Obesity
Complimentary Food: Egg beaters, fewer calories than eggs & no fat same core nutrients

Protein found in eggs has the highest "biological value" of protein
Protein in eggs are more effective at building muscle than protein from other sources, even milk & beef. Eggs contain B12 necessary for fat breakdown

TURKEY LEAN MEATS (Steak, chicken, fish)
Benefits: Build muscle, improves immune system
Health Properties: Iron, zinc, creatine (beef) omega 3 fatty acids (fish), Vitamin B6 (chicken, fish) & B12, phosphorus, potassium
Fight Against: Obesity, mood disorders, memory loss, heart disease
Complimentary Food: Shellfish, Canadian bacon, omega 3 rich flaxseed
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak T-Bone & rib eye

Turkey Breast one of the leanest packs 1/3 daily requirements of niacin - B6. Dark meat has lots of zinc & iron. Beef top food source for creatine the substance the body uses to lift weight
Downside beef contains saturated fats, look for rounds or loins (code for extra lean) sirloins & new york strips are less fatty then prime rib & T bones
Concentrate on fish & tuna & salmon contain healthy dose of omega 3
Fatty acids lower levers of a hormone called leptin in your body
The high the leptin levels the more rapid your body stores calories as fat
Omega 3 inhibit prostate-cancer growth

PEANUT BUTTER (All natural sugar free)

Benefits: Boost testosterone, build muscle, burn fat
Health Properties: Protein, monounsaturated fat, vitamin E, Niacin, Magnesium
Fight Against: Obesity, muscle loss, wrinkles, cardiovascular disease
Complimentary Food: Cashews & Almonds
Impostors: Mass produced sugary and trans fatty Peanut butter

Eat 3 tablespoons per day
Look for all natural peanut butter not the mass produced brands that have added sugar

OLIVE OIL

Benefits: Lower cholesterol, boost immune system
Health Properties: Monounsaturated fat, vitamin E
Fight Against: Obesity, cancer, heart disease, high blood pressure
Complimentary Food: Canola oil, peanut oil, sesame oil
Impostors: Vegetable, hydrogenated vegetable oils trans fatty acids, margarine

WHOLE - GRAIN BREADS & CEREALS

Benefits: Prevent body from storing fat
Health Properties: Fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight Against: Obesity, cancer, high blood pressure, heart disease.
Complimentary Food: Brown rice, whole wheat pretzels, whole wheat pastas
Impostors: Processed bakery products like WHITE BREADS, bagels & doughnuts, breads labeled wheat instead of WHOLE WHEAT

Your body craves carbohydrates because it needs them. Grains like wheat, corn, oats, barley & rye are seeds that come from grass. They're broken down into 3 parts -germ, bran & endosperm as kernel corn
Note: When process or refine GRAIN they toss out 2 tings BRAN where all the FIBER & MINERALS are and GERM where all the PROTEIN & VITAMINS are.
They keep ENDOSPERM that is (Starch) made into Bread, pasta, rice, bagels about every product or baked good. Sometimes after refining they'll add MOLASSES to bread to turn it brown and put it on grocery shelves and say its (wheat bread)
Nutritious breads & other products will say WHOLE WHEAT or WHOLE GRAINS

EXTRA PROTEIN (WHEY) POWDER

Benefits: Build muscle, burn fat
Health Properties: Protein, cysteine, glutathione
Fight Against: Obesity
Complimentary Food: Ricotta cheese
Impostor: Soy Protein

Add power food that you can't get at the grocery store. Animal protein that packs a muscle building wallop. Add to a meal in a smoothie. You provide the most powerful fat burning meal possible.
It contains amino acids that build muscle & burn fat. It has the highest amount of protein for the fewest calories making it fat dynamite. Most effective before your workout

RASPBERRIES & other BERRIES

Benefits: Protect your heart, enhance eye sight, improve memory, prevent cravings
Health Properties: Antioxidants, fiber, vitamin C, tannins
Fight Against: Heart disease, cancer, obesity
Complimentary Food: Other Fruits, Apples & Grapefruit
Impostor: Sugary jellies

They carry powerful antioxidants all purpose compounds that help the body fight heart disease & cancer.
Berries flavonoids may also help your eyesight, balance, coordination, & short term memory.
1 cup of raspberries pack 6 grams of fiber & more than half of your daily requirements of vitamin C.
Blueberries are loaded with soluble fiber like oatmeal keeps you fuller longer it beats out 39 other fruits

Strawberries contain a valuable fiber called PECTIN like grapefruits, peaches, apples & oranges
Drink these fruits with Pectin and stay fuller for 4 hours