Superfoods

Authors– Steven Pratt, MD and Kathy Matthews

I thought Bob’s book would be the next book in the journey but for some reason I keep picking it up and putting it down. So I will read Superfoods instead. There is another more updated version of the book available but I decided to get the first edition instead.

INTRODUCTION

Welcome to Superfoods Rx

There are some foods that are better for you than others. These foods can assist in disease prevention, looking better, feeling better and increased energy level. Who wouldn’t want all of those things?

I copied this from 3FC’s Wholefoods Lifestyle Forum. This includes the additional superfoods from book 2 also. And the superfoods are:

Apples: pear (1 per day)

Avocado: asparagus, artichoke, extra virgin olive oil (1/3 to 1/2 avocado multiple times per week)

Beans: all beans are included, pinto, navy, great northern, lima, chickpeas, green beans, sugar snap peas, green peas (4 1/2 cup servings per week)

Blueberries: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen, dried berries (1 to 2 cups per day)

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard (1/2 to 1 cup per day)

Dark chocolate (100 calories per day)

Extra virgin olive oil: canola oil (1 tablespoon most days)

Garlic: scallions, shallots, leeks, onions (to taste, multiple times per week)

Honey (1 to 2 teaspoons multiple times per week)

Kiwi: pinneaple, guava (multiple times per week)

Oats: super sidekicks - wheat germ, ground flaxseed,
other sidekicks - brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous (5 to 7 servings per day)

Onion: garlic, scallions, shallots, leeks, chives (multiple times per week)

Oranges: lemons, white/pink grapefruit, kumquats, tangerines, limes (1 serving per day)

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell pepper (1/2 cup most days)

Pomegrantes: plums (4 to 8 ounces of 100% pomegranate juice multiple times per week or any amount of seeds)

Wild Salmon: alaskan hailibut, canned albacore tuna, sardines, herring, trout, seabass, oysters, clams (2 to 4 times per week)

Soy: tofu, soymilk, soy nuts, edamame, tempeh, miso (15 grams per day)

Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers (2 cups most days)

Tea: no side kicks, green or black (1 cup per day)

Tomatoes: red watermelon, pink grapefruit, japanese persimmons, red fleshed papaya, strawberry guava (1 serving per day)

Turkey: skinless chicken breast (3 to 4 servings per week, each serving 3 to 4 ounces)

Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (5 servings per week)

Yogurt: kefir (2 cups per day)

PART I–SUPERFOODS RX: THE BASICS

How Your Diet is Killing You

I was amazed by the numbers quoted in this book. 300,000-800, 000 people die per year in the US dt diet related diseases. These are preventable diseases. Things that really stuck out for me that contribute were portion sizes, decreased exercise involvement, decreased exposure to a variety of foods, and a decrease in the consumption of whole foods. Those are all things I am working on. I do not like to exercise so that is always a huge issue. I’m spoiled so I’m like why can’t I eat everything on my plate just because I want to not necessarily bc I’m hungry. I like to eat the same things over and over so I am trying to expose myself to new things. Each time I go to WF or TJ’s I like to try something new.