Superfoods RX by xuyuzhu


									Super Foods RX:
 Fourteen Foods
That Will Change
   Your Life
Authors: Steven Pratt M.D.
  and Kathy Matthews
 Micronutrients: The Key to Super
 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.
1. Polyphenols- act as antioxidants, anti-
   inflammatories, and antiallergenics (tea, nuts,

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

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 &

 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.
 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

 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
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 &

 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
 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
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
 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
 Include exercise into your new life style!

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