VIEWS: 1 PAGES: 22 POSTED ON: 11/17/2012
Super Foods RX: Fourteen Foods That Will Change Your Life Authors: Steven Pratt M.D. and Kathy Matthews Micronutrients: The Key to Super Health All foods are not created equal. In every food group there are foods which contain more nutrients and less fats. Some foods contain phytonutrients which are non-vitamin, non-mineral components of foods with significant health benefits. Phytonutrients 1. Polyphenols- act as antioxidants, anti- inflammatories, and antiallergenics (tea, nuts, berries). 2. Carotenoids- antioxidant, protect us from cancer, anti-aging (tomatoes, pumpkin, carrots, mangoes, sweet potatoes). 3. Phytoestetrogens- prevent hormone related cancers (soy, whole wheat, seeds, grains, some vegetables and fruits). The Four Principles of Superfoods 1. The “Best Diets in the World” are based on what practices have yielded the healthiest people in the world. They include these 14 foods. 2. They are all whole foods. 3. They are synergy foods (foods that work together to help your body). 4. They are simple to prepare. SuperFood RX in Your Kitchen Your daily diet should contain: Food: Daily Servings: Vegetables 5-7 (include dark leafy greens most days) Soy 1-2 Fruits 3-5 Animal Protein 0-3 Vegetarian Protein 3-6 Healthy Fats 1-2 Whole grains (at least 3g of fiber) 5-7 High Calcium Foods 2-3 Nuts and Seeds 5 weekly servings Fish 2-4 weekly servings 1. Beans Sidekicks are pinto, navy, Great Northern, lima, chickpeas, lentils, green beans, sugar snap peas & green peas. Beans Contain: low-fat protein, fiber, B vitamins, iron, folate, potassium, magnesium & phytonutrients. Lower cholesterol; combat heart disease; stabilize blood sugar; reduces obesit y; reduces constipation; diverticular disease; hypertension; helps prevent type 2 diabetes; & reduces risk of cancer. www.admfoodservice.com/ products/beans.asp 2. Blueberries Sidekicks are purple grapes, cranberries, boysenberries, raspberries, strawberries, currents, blackberries & cherries. Blueberries contain: Synergy of multiple nutrients and phytonutrients, polyphenols, salicylic acid, carotenoids, fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, naicin, phytoestrogens & low calories. Powerful antioxidant! Lowers risk of cardiovascular disease; promotes healthy skin; reduces age-related diseases; improves motor skills; & reduces urinary tract infections. 3. Broccoli Sidekicks are Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens & Swiss chard. Broccoli contains: sulforaphane, indoles, folate, fiber, calcium, vitamin C, beta-carotene, lutein/zeaxabthin, vitamin K & coenzyme Q . 10 Powerful in preventing cancer; preventing cataracts; an antioxidant; & protects eyes from free-radical damage done on the eyes from ultraviolet light! Note: Young broccoli has less odor than more mature broccoli. 4. Oats Sidekicks are wheat germ, ground flaxseed, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, yellow corn, wild rice, spelt & couscous. Oats contain: high fiber, low calories, protein, magnesium, potassium, zinc, copper, manganese, selenium, & thiamine. Flaxseed prevent breast cancer. Wheat germ is high in 3-omega fatty acids. Reduces risk of coronary heart disease; lowers LDL cholesterol; & lowers spikes in blood sugar levels. Best if minimal refining of oats. 5. Oranges Sidekicks are lemons, grapefruit, kumquats, tangerines & limes. Oranges contain: vitamin C, fiber, folate, limonene, potassium, polyphenols & pectin. Prevents cancer; strokes; diabetes; & is an antioxidant. Excellent source is 8 oz, Odwalla C Monster juice, and even marmalade. 6. Pumpkin Sidekicks are carrots, butternut squash, sweet potatoes, orange bell & peppers. Canned pumpkin is as good as fresh (not pumpkin pie filling). Pumpkin contains: alpha-carotene, beta-carotene, high fiber, low calories, vitamins C & E, potassium, magnesium & pantothenic acid. Pumpkin seeds have omega fatty acids. Cooked carrots and squashes have more beta-carotene available to the body than raw. Protects eyes from ultraviolet light; decreases risks of cancer (especially breast cancer); fight diseases; powerful antioxidant; & reduces heart attacks. 7. Wild Salmon Sidekicks are Alaskan halibut, albacore tuna(packed in water), sardines, herring, trout, sea bass, oysters & clams. Wild Salmon contains: marine-derived omega-3 fatty acid, B vitamins, selenium, vitamin D, potassium & protein. 99% of Americans don’t get enough. Our bodies must have a balance of omega-3 & 6 fatty acids. Reduces depression and the risk of coronary artery disease; controls hypertension; Omega-3 work as a blood thinner; lowers blood pressure; reduces age- related macular degeneration; & anti-inflammatory. 8. Soy Sidekicks are tofu, soymilk, soy nuts, edamame, tempeh (fermented and formed into flat blocks- meaty taste) & miso (fermented soy product). Soy contains phyloestrogens, plant-derived omega-3 fatty acids, vitamin E, potassium, folate, magnesium, selenium & excellent non-meat protein alternative. (Read labels of packaged products for salt, sugar and other additives.) Lowers the risks of heart disease; cancer; cholesterol; reduces hot flashes; but, women with breast cancer should avoid soy products also soy supplements are not recommended for anyone. 9. Spinach Sidekicks are kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce & orange bell peppers. You need 1 cup steamed or 2 cups raw almost everyday! Spinach contains: a synergy of multiple nutrients/ phytonutrients, low in calories, lutein/zeaxanthin, beta- carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins B, C & E, minerals (calcium, iron, magnesium, manganese, zinc), polyphenols & betaine. Spinach and its Sidekicks Continued. Prevents cataracts; cancer; cardiovascular disease; macular degeneration; important antioxidant; helps to prevent damage to the skin from the sun; helps increase bone density; lowers blood pressure levels; repairs damaged DNA; boost the immune system; stabilizes blood sugar level; detoxifies pollutants; reduces chronic inflammation; has an anti-aging role; but, smokers should avoid spinach and other carotenoids as it doubles their risk of lung cancer. 10. Tea Sidekicks none. This refers strictly to green, black and oolong teas. One cup a day is all you need to reap the benefits! Tea contains: flavonoids, fluoride & no calories. Lowers blood pressure, helps prevent osteoporosis; lowers risk of many types of cancers; inhibits the growth of tumors; prevents damage to the skin from the sun; anti-inflammatory; prevents cataracts; inhibits bacteria from adhering to teeth; increases bone density; & decreases risk of kidney stones. 11. Tomatoes Sidekicks are red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya & Strawberry guava. Tomatoes contain: lycopene, low in calories, vitamins B & C, alpha- & beta-carotene, lutein/ zeaxanthin, phytuene & phytofluene, potassium, chromium, biotin & fiber. Most beneficial cooked with olive oil in sauces. Prevents a multitude of cancers & reduces cardiovascular disease. Tomato skins are a great antioxidant. 12. Turkey (Skinless Breast) Sidekick is skinless chicken breast. Turkey contains: low-fat protein, niacin, vitamins B6 & B12, iron, selenium & zinc. Excellent low-fat complete protein; our bodies need amino acids for cell functions; boost the immune system; and lowers the risk of heart attacks. 13. Walnuts Sidekicks are almonds, pistachios, sesame seeds, peanuts, pumpkin & sunflower seeds, macadamia nuts, pecans, hazelnuts & cashews. Walnuts contain: plant-derived omega-3 fatty acids, vitamins E & B6, magnesium, polyphenols, protein, fiber, potassium, plant sterols & arginine. Reduces risks of heart attacks 15-51%; excellent antioxidant; lowers cholesterol levels; promotes healthy skin; protects against cancer; balances insulin and glucose levels; & provides fiber and protein. Eat in moderation as they are fatting. 14. Yogurt Sidekick is kefir. Must buy with live cultures. Yogurt contains: live active cultures, complete protein, calcium, vitamins B2 & B12, potassium, magnesium & zinc. Encourages growth of good bacteria in our bodies; lower cholesterol; boosts our immune system; promotes a healthy digestive system; lowers the risks of cancer; promotes healthy skin; regulates inflammatory bowel disease; lowers blood pressure; decreases vaginal and urinary infections; & promotes bone formation. Be a Label Reader! The only healthy white foods are yogurt and cauliflower . In the next 20 years, the number people with type 2 diabetes will be at the highest level in history due to diet. White foods and high fructose corn syrup (read the labels it is in tons of food) are major factors. Eliminate all trans-fats & saturated fats. 30-70% of all cancer is from our diets. Only 8% of American’s only eat whole grains. 90% of American’s are sick & dying younger due to their diets. Super food can be frozen or canned foods just read the labels for added ingredients! Positive Moves Toss out all white foods from your home! Use olive oil and canola oils in food preparation (cook at a low-med heat as high heat turns olive oil in a bad oil). Increase fruits and veggies in your diet. It may take several introductions with your families to adapt to new tastes. There are many new wonderful products that taste awesome! Try whole grain foods without added high fructose corn syrup. Include exercise into your new life style!
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