Whole Foods Lifestyle - The superfoods list with sidekicks (from Superfoods RX by Pratt - books 1 & 2)

The Super Foods are from Superfoods RX (http://www.amazon.com/exec/obidos/ASIN/1594867402/3fatchionadie) books 1 & 2 by Pratt.

I put together a list for myself but I figured I'd post it. If anyone has a correction, let me know. The recommended frequency is noted in parentheses.

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)

oooh.. and they are alphabetized! um... but you don't have the serving suggestion and frequency.. I think that is important... lest someone like me take license to eat dark chocolate every day... um and maybe all day.

Besides, I still don't know the frequency/ serving suggestion size for pomegranates and kiwi sections.

Hey Nelie, thanks for posting all of these together!

What do you think about posting the recommended amounts per day/week? I didn't want to be redundant in posting the foods again with the amounts, but didn't want to ask you to go through the trouble of editing your post.

I know the amounts of the original 14, but don't have a clue about the 'new' ones.

**Edited to add: Jayde! We were typing the exact same thing at the exact same time! And yes, I've been eating a square of dark chocolate EVERYDAY! Uh oh....**

**Edited to add: Jayde! We were typing the exact same thing at the exact same time! And yes, I've been eating a square of dark chocolate EVERYDAY! Uh oh....** :hug: Great minds.. you know how they think. ;)

:nono: Better watch the chocolate you! And save some of it for me. I mean the rest of us! :o

I was going to post the amounts but I didn't have my book with me. I do have the amounts from book 2. If you have the amounts handy, either post them here or PM me and I'll add them :)

I'm pming you now.. so you can add it to the original thread.. I'll send from the first book.

I'm only missing kiwi and pomegrantes. From filling in the list, it seems like if we went with the recommendations we would be too full to eat anything else.

What an excellent list! I admit I haven't been as active with SuperFoods because I haven't compiled a list to shop with and reference, but I'm going to print this and stick it on my refrigerator.

I also thought it would be cool to have a poster/painting of all the superfoods that I could keep in my kitchen for a visual reference.

I'm only missing kiwi and pomegrantes. From filling in the list, it seems like if we went with the recommendations we would be too full to eat anything else.

It is too much food for me.. especially considering your point about not being able to eat anything else... variety is important even if they are not super foods.

I use the serving/ frequency as a guide. But like I mentioned on the super foods thread, if I eat a little of something.. I count it.. a toss of some blueberries in my yogurt might not be the recommended cup.. but I count it as 1 superfood just the same.

So what is up with the kiwi and pomegranates? It frustrates me not having the second book.

So what is up with the kiwi and pomegranates? It frustrates me not having the second book.

Mine is on it's way! I should have it in a couple of days. If the amounts are not posted by then, I'll PM Nelie with the info. I thought someone else had the 2nd book already. Sending out vibes....Please post wherever you are!!

Thanks to BarbaraAnn for filling me in on Kiwi and Pomegranates. The list should be complete now.

Just wanted to add that the turkey/chicken breast serving size is 3 to 4 oz three to four times per week, but not more than 4 oz per serving. I just bought a food scale last night for just that purpose...weighing my turkey!

I also thought it would be cool to have a poster/painting of all the superfoods that I could keep in my kitchen for a visual reference.

GREAT IDEA!

watch the chocolate you! And save some of it for me. I mean the rest of us! :o

:cb: Ha ha! 100 calories a day!!!! My daily square is only 55 calories!

Yippee....dark chocolate EVERYDAY! :T I LOVE the SuperFoods! :love:

I'm having fun with these smilies...can't you tell?!

I'm having fun with these smilies...can't you tell?!

You're having fun with the CHOCOLATE... not just the smilies!

Thanks Nelie for updating the list.. Now mine is complete... and thanks to Barbara for completing the puzzle. :)

You're having fun with the CHOCOLATE... not just the smilies!

So, so true! It's my nightly indulgence! I truly look forward to it EVERY SINGLE NIGHT! And a little goes a long way!

Nelie, thanks for the list!

with the superfoods - the First main suggestion is better than the sidekicks?

with the superfoods - the First main suggestion is better than the sidekicks?

Yes, the main superfood is better than its sidekicks.. but the sidekicks are also very important as you need variety.

I thought it might be helpful for newbies to understand that this is the Stephen Pratt SuperFood list, so they'll know what you are talking about :) There are actually a lot of lists called SuperFoods and they can vary quite a bit.

Good point, Suzanne. I've seen many of them especially since Glory sparked the flame. Most are so similar.. but some are verrrrrrrry different. Perhaps the title of this thread should be edited to say "Pratt's superfoods list with sidekicks....."

It would be interesting to see what a superfood list would look like from different regions or countries. Especially if you are trying to eat more foods that are grown locally.

I tried to edit the title of the thread and I could only edit the title of the original message? I did put a comment about where the Superfoods list came from.

Nelie,

Thank you so much for getting the list together and adding the servings.

It will really help.

I did order the Pratt Superfoods RX book, so thats what I am looking to follow.
I wondered, where (if anywhere) would cantaloupe fit in?? I eat it usually a few times a week in a fruit salad.
I have never had a Pomegranate, not sure i'd even know what to do with one! LOL!!

What does Honey do for us? I haven't had honey in years!

There are a lots of fruits and veggies that don't appear on the Super Foods list simply because there are certain foods that are well better than the others. It doesn't mean cantaloupe isn't good, just that it doesn't make it to the top of the list.

Was wondering if someone knew: What is the reason for Oranges? I have read before the acids are not good for a belly prone to heart burn.

Was wondering if someone knew: What is the reason for Oranges? I have read before the acids are not good for a belly prone to heart burn.

There's a lot of info here, but to summarize the chapter, oranges are a super food because:


Oranges contain Vitamin C, fiber, folate, limonene, potatssium, polyphenols and pectin
There are studies that suggest that oranges support heart health and prevent cancer, diabetes, stroke and a host of other chronic ailments
20-30% of America's adults have marginal blood levels of vitamin C and 10% are reportedly deficient
Vitamin C is water soluable and not retained in the body, so constant replenishment from dietary sources is necessary
Citrus flavanoids are found in the tissue, fruit, pulp and skin (which is why eating whole fruit is better than drinking juice), they are antioxidant and antimutagenic (the ability to prevent cells from mutating and initiating one of the first steps in the development of cancer)
Two of the flavanoids in citrus (naringin in grapefruit and hesperidin in orange) occur only rarely in other plans and are essentially unique to citrus
Rutin, a flavanoid found in citrus and black currents, has an anti-inflammatory effect, helps protect capillaries from age-related breakdown
A study found that drinking a glass of orange juice daily reduced the risk of stroke by 25%
A human clinical trial showed that orange juice was shown to elevate HDL (good cholesterol) while lowering LDL (bad cholesterol)
Citrus fruits (especially tangerines) are one of the richest sources of high quality pectin (present in the white lining of citrus fruits) a type of dietary fiber
Pectin is good for reducing cholesterol and stabalizing blood sugar, an orange contains 3 grams of dietary fiber
Oranges also help prevent cardiovascular disease by supplying folate (also called folacin or folic acid), folate is one of the B vitamins
Folate defiency is known to be among the most common vitamin deficiencies in the world
Folate plays an important role in the prevention of cardiovascular disease, essential for the maintenance of normal DNA and also plays a role in the prevention of colon and cervical cancers and possibly breast cancer


Here's another website for nutritional info about oranges (http://209.196.51.230/ME2/dirmod.asp?sid=17E09E7CFFF640448FFB0B4FC1B7FEF0&nm=Reference+Library&type=AWHN_Foods&mod=Foods&mid=&id=BE22EF608BD04AF5A702A051AB790706&tier=2).

Glory, I was reading all of the info about oranges in the book and was going to respond, but was like, OMG, it'll take me forever to write all of this in a post! Thanks for taking the time and responding. When it comes to good nutrition, you can't short cut it and give quick, inadequate responses to someone's question. Just wanted to let you know how much I (and I'm sure many others!) appreciate your informative posts!

Kontessa, I've also heard that some people have problems with Orange Juice because of the acid. The fiber that are in oranges have protective properties and are much better for you than orange juice. In the book, he talks about how good the peel, the pith and the insides are all good for you.

HI Nellie, Thanks for making a list for the foods. I was just asking someone
last night about whole foods. I think iam going to give them a try.
How many ounces of salmon and protien are you supposted to have daily? I read the list!! sorry!!
Thank you for the info. Iam new here. My name is LINda.Have a great day.
Hugs LInda

Thank you for all the info Nelie! It was wonderful to see that the wholefoods books explain things and use outside studies to support it's backing of certain foods being better then others.

:hug:

Blessings,
Kontessa



Kontessa, I've also heard that some people have problems with Orange Juice because of the acid. The fiber that are in oranges have protective properties and are much better for you than orange juice. In the book, he talks about how good the peel, the pith and the insides are all good for you.

When this list was compiled, we overlooked cinnamon. Nelie, can you add it in?

thanks so much Jayde and Nellie and everyone who helped with this list! It's very helpful. :hug:
I'm goin grocery shoppin now :carrot:
Tracy

Interesting - I actually just ordered both books. I've wanted to eat the whole foods way for a long time but haven't found a good book to guide me yet. Looks like these might do the trick. It sounds as if they focus more on health than weight loss, which is what I want (although if I lose a few pounds, I won't mind :D)

I'm curious - any guidelines for vegetarians? I know that these are guidelines and not absolutes, so I'm guessing it's ok to omit the salmon and turkey if you're vegetarian and stock up more on tofu and soy (but not soy products like veggie burgers and crumbles, I imagine).

Tam

OK, just for the heck of it, I went into Fitday and put in everything that's on the list in the suggested quantities, just to see what the nutritional info would look like. Here's what I came up with:

grams cals %total
Total: 1518
Fat: 51 462 31%
Sat: 11 98 7%
Poly: 7 63 4%
Mono: 26 235 16%
Carbs: 247 789 54%
Fiber: 50 0 0%
Protein: 56 223 15%
Alcohol: 0 0 0%

I did modify mine quite a bit - I didn't include salmon or turkey because I'm a vegetarian and I upped the soy (tofu) to 4 oz because this is what I usually take in a smoothie. I also reduced some of the quantities to suit my needs, like 1/2 cup blueberries instead of 1 cup because I know I wouldn't eat that much. Still, this is a pretty good count, even for someone like me, who is 5' and small boned. I think the only thing I'd be worried about is the protein grams - 56 sounds a bit low to me, especially since I'm used to eating around 70.

I'm anxious to get the books now... :p

Tam

Thanks for the complete list! I have read the first book but not the second.

How does cinnamon fit in? What about nutmeg, chili pepper, and other spices?

Yep, it's with the spices!

I'm putting this list on my fridge and into my head. It's a lot of teh foods that I eat anyway, but I like having a nice compact list! :carrot:

Quick questions about the books:

Is the Superfoods Rx Diet book a stand alone source? Or do I need to get the first one as well?

Hi Everybody ~ I'm joining the SuperfoodsRx train, hook me up ! :D I read Glory's wonderful story last week, imediately bought the book , and and I am very inspired to reinvent my relationship with food. I also have yo-yo'ed over the years, having dieted some, used exercize regimen some, but over the years the bar got raised and I gradually got use to being fatter. I have this image of myself, 12-14 years ago ( I had lost 25 pounds (Herbalife Thermogenics with MaHuang >effedra< was involved initially) when I had maintained through cycling alone, for about 3 years, a nice healthy lean weight. I remember when I was 35 I was my absolute fittest ever, a race-fit cyclist and also a backpacker/hiker, and today I have full belief that I can become that again. I can't understand what kind of blanket descended over me in the last 10, but to save you all of the sordid details, it was nothing short of a life compromised emotionally , yup... depression. , but the pounds started creeping back on, then far beyond what I could ever imagine. That's my life in the present, several years now into this feeling like an imobile beached whale, feeling frozen in time, thoroughly unspired. I am changing all of that now, accepting no more compromises and I'm willing to Own-Up to ALL of the areas in my life which have been stupifying me. Anyway, reading Glory's story and then buying the book and starting to read it, and now finding this WholeFoods forum, are making me feel very empowered all of the sudden !

I have never been able to food journal because of it's tediousness, or count calories.... but I tell you, I'm enjoying writing down as many superfoods in a day that I eat, and I am feeling it to be a little Personal Best competition with myself to see how long I can make the list. Trying to make my superfoods list longer, I do have to be aware of not overeating in the process, as I am very excited to learn to feed myself ultra healthfully ! I am not writing down the unhealthy, non superfood things, because I am telling myself that I am not on a low-calorie diet, and so I merely do not wish to be giving the unhealthy foods the power of attention (neurologically speaking) , and I feel that over time my cravings will shift anyway. I am finding that I want to save my apetite for something really healthy, instead of snacking on this and that mindlessly. The other day I went into town (I do that about 2 or 3 times a week) I thought ahead to pack some healthy things for when hunger strikes in town, like a yogurt, an apple, a blueberry cereal bar, etc. avoid my hunger trap later when I often end up at TraderJoes grocery shopping and tossing a bag of TJ's cheesepuffs in the cart to devour on the way back up the mountain, or 7-11 to get a kingsized icecream treat .

I found myself just yesterday about to dive into a bowl of soy yogurt piled with frozen blueberries, but then I realized that I was very emotionally upset about something that just happened, and I actually realized *my apetite is associating with emotions right now* and I waited a few minutes until I calmed down a little. I thought that was pivotal.

Lastly, I'm busy with some brain/perception work as well . I am more in the game of "so much to eat, so little time!" , instead of "I can't eat what I love". I truly believe that my brain can rewire over time to love to eat without association to negative selftalk or guilt, and that my cravings will be for only the best foods I can get my hands on. I never thought I'd look forward to a yogurt snack with blueberries. Or some crackers with my homemade hummus (garbanzos with ground flax, walnuts, and seseme seeds, and lemon, garlic, olive oil). I am trying to find more reasons to eat more, than to eat less. That is also pivotal.

So much to look forward to ! Love you all....
~Jen

ps. another good book I'm reading right now, while in personal overhaul mode is "Evolve Your Brain" by Joe Dispenza. We actually *can* reinvent ourselves (thus I believe we can change our relationship with food ) !