SuperFoods RX Steven Pratt, M.D. & Kathy Matthews Dr. Pratt, an ophthalmologist and dermatologist, wrote the book SuperFoods Rx. He believes that our eyes and our skin are the first line indicators of proper nutrition and good health (as many people also believe about canine health). Through much meta-analysis, and independent research, he has developed a list of 14 foods that will increase our health. What I like about the list of 14 SuperFoods is that, for the most part, they are accessible, easy to prepare, relatively inexpensive, and taste great! Additionally, through my own reading about canine nutrition, all 14 foods (except oats and beans) are nutritious and healthful additions to your dog’s diet. His book explains how almost every food here is healthful for us, whether its cancer prevention, lowering blood pressure, preventing osteoporosis, preventing heart disease, preventing cataracts, or other chronic diseases. His book also has buying guides and recipes. This overview is a series of excerpts from the book, as a guide to buying, preparing, and adding each SuperFood into your lifestyle. Note: A SIDEKICK is a food of nearly equal nutritional value, but for some reason, is not quite as healthy as the primary food (possibly slightly higher in calories). More important than targeting only the primary food, focus on the variety. Beans SIDEKICKS: All beans are included, but special attention goes to pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas, and green peas TRY TO EAT: at least four ½ cup servings per week NOTES: Look for low-salt canned beans, and always put in a strainer and rinse with cool water to decrease sodium by 40%. Beans are as effective as oat bran at reducing blood cholesterol levels and triglyceride levels. Both together are even better. Beans are a good fiber source (see table) Bean Fiber (g) / Be sure lard is not an ingredient in the can. Look for ½ cup serv beans labeled as “vegetarian.” Lentils 8 Add chickpeas to a salad, mixed with some chopped Black 7.5 onion and olive oil, or pureed into hummus. Pinto 7.5 Combine beans with pasta. I like pasta e fagioli. Kidney 4.5 – 5.5 Mash beans with some finely chopped garlic and use Chickpeas 4 as a sandwich spread.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 1 of 15
Prepared by: Arie Smouter
Blueberries SIDEKICKS: Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries TRY TO EAT: 1 to 2 cups daily NOTES: Mix 100% juice with water or seltzer (1:1), to reduce calories. Commercially produced berry-grape-pomegranate juice is very rich in antioxidants, some 3 times higher than red wine or tea, because processing extracts tannins in the rind. To find the best juices, look for those with sediment at the bottom of the bottle. Don’t forget to shake. (see table) Drink 100 % juice with dinner (or red wine or tea), because the polyphenols help neutralize the adverse effects of the oxidized oils and fats in foods like the char on grilled foods. Dried fruit: is a very powerful source of health-promoting nutrients, as all the fruits’ benefits remain and are concentrated (except Vit. C). Unfortunately, chemical sprays are also concentrated, so go with blueberries and cranberries (not heavily treated), or buy organic. Add apricots and figs to this group. Dried fruit seems to possess significant anti-wrinkle properties. Take a bowl of berries, add a sliced banana, pour ½ - 1 cup soymilk, drizzle 1 – 2 Tbsp of buckwheat honey, and mash with a fork. Blueberries should be washed briefly, but only before using them. Store in the fridge only for a day or two in a container allowing air circulation, after picking out moldy or crushed fruit. Freeze in a single layer on a cookie sheet (without washing them) before storing in airtight bags. Sprinkle berries and wheat germ on yogurt. Mix frozen berries in hot oatmeal. Toss onto cold cereal. Whip into a smoothie with yogurt, banana, ice, and soy or nonfat milk. Add to whole-wheat pancakes. Cranberry-orange relish recipe for poultry/fish (pg 60) Juices
(pg 54)
Odwalla C Monster Trader Joe’s 100% unfiltered concord grape juice R.W. Knudsen 100% pomegranate juice R.W. Knudsen 100% cranberry juice R.W. Knudsen Just Blueberry 100% apple juice Jams Trader Joe’s Organic Blueberry Fruit Spread Knott’s pure boysenberry preserves Welch’s concord grape jam
Mg of polyphenols per 8 oz serv 845 670 639 587 425 61
400 300 60
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 2 of 15
Prepared by: Arie Smouter
Broccoli SIDEKICKS: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard TRY TO EAT: ½ to 1 cup daily NOTES: Broccoli is one of the most nutrient dense foods known – meaning high nutrients for low calories. Eat both raw and cooked. As little as 1/8 cup daily of chopped broccoli will significantly decrease cancer risk Broccoli-sprouts (www.broccosprouts.com) are very healthy – sprinkle on salad or sandwiches. Adding salt will decrease the bitter taste, or stir-fry with low sodium soy sauce, or add to casseroles and lasagnas. Too much is not good – stay less than 2 cups per day. The deeper the color the more nutritious, the smaller the heads the tastier. Steaming or microwaving in very little water is the best way to cook it. Keep frozen broccoli on hand for stir-fries. Puree leftover broccoli with sautéed onions, mix with low fat or soy milk, and a grind or two of nutmeg for a great fast soup. Leftover cooked cold broccoli with toasted sesame seeds and salad dressing. Shred Brussels sprouts and stir-fry with minced garlic, olive oil, coarsely chopped toasted walnuts or pine nuts, and squeeze of lemon juice. Toss with pasta or as a side dish. Coat cut-up broccoli or cauliflower with a little olive oil and salt. Roast at 425 for 20-30 minutes. Serve raw with hummus.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 3 of 15
Prepared by: Arie Smouter
Oats SUPER SIDEKICKS: wheat germ and ground flaxseed SIDEKICKS: brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous TRY TO EAT: 5 to 7 servings a day NOTES: Flaxseeds are the best plant source of Omega-3, and the best source of phytoestrogens, balancing estrogens and protecting against breast cancer. Buy ground flaxseeds, or grind in a coffee grinder or pepper mill. Store in fridge. Add 2 Tbsp of ground flaxseed to oatmeal, cereal, yogurt, smoothies, pancakes, muffins, or quick breads. Super Breakfast: a bowl of oatmeal, with raisins or dried cranberries or blueberries, 2 Tbsp each of flaxseed and wheat germ. In the summer, substitute yogurt for oatmeal. Product Fiber (g) 2 Tbsp of wheat germ has Uncle Sam Cereal – toasted whole grain 10 100 mg of Omega-3. wheat flakes with crispy whole flaxseed Try Kretschmer toasted ½ cup oats 9 wheat germ. Post Shredded Wheat N Bran 8 Bread/Cereal Labels: (1) the list of ingredients 2 Tbsp flaxseed 7 should begin with the word 1 slice Bran for Life bread 5 “whole.” This applies to all 2 Tbsp wheat germ 2 baked goods. (2) the fiber ½ cup cooked brown rice 2 content should be at least ½ cup cooked yellow corn 2 3 grams per serving. Together, both ensure a healthy product. Whole grain refers to every part of the grain: the bran, the endosperm, the germ. Whole grain is an important part of reducing Grain Fiber (g) Per hypertension. See the DASH diet (Dietary ¼ cup serv Approaches to Stop Hypertension) at Triticale 8.7 www.nhlbi.nih.gov/health/public/heart/hbp/dash/ Barley 8 Soaking whole grains before cooking reduces Amaranth 7.4 cooking time Wheat bran 6.5 Tips for eating more whole grains: Rye 6.2 o Buy only whole grain bread (except grilled Buckwheat 4.3 cheese which is gross on brown bread) Wheat germ 3.8 o Substitute brown for white rice Quinoa 2.5 o Buy whole grain crackers Wild rice 1.5 o Watch breakfast food cereals – avoid refined Millet 1.5 grain Brown rice 0.9 o Use whole grain tortillas and pitas 0.2 o Add oats to stuffings, meatballs, and meat loaf White rice o Add some exotic grains to side dishes, like barley or quinoa o Look for Japanese soba buckwheat noodles. They’re good in soups or cold with a sesame dressing. See Apple-Oat Crisp recipe on Pg 83
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 4 of 15
Prepared by: Arie Smouter
Oranges SIDEKICKS: Lemons, white and pink grapefruit, kumquats, tangerines, limes TRY TO EAT: 1 serving daily NOTES: Aim for 350 mg or more of dietary Vitamin C daily. Rutin, a flavonoid in citrus, has Vegetables Vit. C (mg) an anti-inflammatory effect, 1 large yellow bell pepper 341 possesses antiviral activity, and 1 lg red bell pepper 312 helps protect capillaries from 1 lg orange bell pepper 238 age-related breakdown. 1 lg green bell pepper 132 Pectin, is the high quality fiber in 1 cup raw chopped broccoli 79 citrus fruits (especially tangerines), and is the kind of Fruits fiber that lowers cholesterol, and 1 cup fresh sliced strawberries 97 stabilizes blood sugar. Large 1 cup papaya cubes 87 amounts are present in the 1 navel orange 83 “white stuff”, so don’t peel it off 1 kiwi 70 the orange. Its also present in 1 cup cubed cantaloupe 59 pulp. Eat the whole fruit when possible; drink the pulped juice Juices when possible. 1 cup Odwalla C Monster 350 Pink grapefruit have higher 1 cup fresh orange juice 124 nutritional content then white 1 cup orange juice from conc. 97 grapefruit, and less calories. The oil in citrus peels have limonene, which prevents cancer by stimulating antioxidant production, and reduces abnormal cell growth. Store citrus zest in the freezer. The flavonoids, and other antioxidants, in citrus fruit survive the manufacturing process when being made into marmalade, and the pectin used to set the marmalade helps lower cholesterol. Marmalade is a much better choice than butter for your muffin or toast. Tips to eat more oranges: o Eat an orange, tangerine, or Clementine out of hand daily. o Add mandarin orange segments to a spinach salad with some chopped red onion. o Sprinkle grapefruit halves with a dusting of brown sugar and broil for a great dessert. o Add orange juice to smoothies. o Add orange/lemon zest to cakes, smoothies, muffins, drinks, yogurt, salads, chicken salad, poultry or fish dishes, and hot or cold tea. Kumquats, available mostly in the winter, are nutrition powerhouses. See Fresh Orange Lemonade recipe on Pg 97.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 5 of 15
Prepared by: Arie Smouter
Pumpkin SIDEKICKS: Carrots, butternut squash, sweet potatoes, orange bell peppers TRY TO EAT: ½ cup most days NOTES: Pumpkins are nutritious, high fiber, and low calories. Canned is actually more nutritious than fresh. Carotenoids, such as beta-carotene, help prevent cancer and heart disease. Carotenoids are found in deep orange, yellow, or red vegetables. ½ cup of pumpkin gives 100%-200% of daily carotenoid recommendations. Also look to oranges, red bell peppers, apricots or prunes, cantaloupe or watermelon, mango, or persimmon. Also, Haagen-Dazs mango sorbet. How to buy a winter squash: It should be rock hard, if its soft its either too young or too old; buy with stem on to prevent bacteria problems, skin should be dull in sheen, and deep rich color. You’ll find most vivid colors at harvest time, but it will taste sweeter later in the year. Mix canned pumpkin with low/non-fat yogurt, or applesauce, drizzle with buckwheat honey, and a few raisins. Pumpkin seeds: often labeled as pepitas. To prepare from a fresh pumpkin, remove pulp and strings, rinse in water, air dry by sitting overnight, drizzle with olive oil and sprinkle with sea salt, roast on cookie sheet at 350 degrees, for 15 – 20 mins. Sprinkle with curry or chili powder. Cool completely and store in air tight container in the fridge. Prepare sweet potatoes by piercing with a fork, and in the microwave for 5 minutes, before putting in the oven. Or, slice with mandolin, toss with olive oil and salt, and roast on cookie sheet at 400 degrees, for 20 mins. Turn them a few times. Pumpkin Pudding recipe on Pg 107, and Butternut Squash on Pg 108. Alpha-Carotene All-Stars Pumpkin (1 cup cooked) Carrots (1 cup cooked) Butternut Squash (1 cup cooked) Orange bell pepper (1 cup) Collards (1 cup cooked) Beta-Carotene All-Stars Sweet Potato (1 cup cooked) Pumpkin (1 cup cooked) Carrots (1 cup cooked) Spinach (1 cup cooked) Butternut squash (1 cup cooked) Mg 11.7 6.6 2.3 0.3 0.2 Mg 23 17 13 11.3 9.4
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 6 of 15
Prepared by: Arie Smouter
Wild Salmon SIDEKICKS: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams TRY TO EAT: fish two to four times per week NOTES: These fish are high in marine-derived Omega-3. To get a healthy amount of Omega-3 and Omega-6 in your diet: o Use Omega-3 enriched eggs o Cook with canola oil o Eat soy nuts and walnuts o Use wheat germ on cereal, yogurt, and in baking o Eat wild salmon and its sidekicks 2 – 4 times a week o Look for salad dressing with some soybean or canola oil o Use flaxseed oil (sparingly) in homemade salad dressings o Use ground flaxseed in baking and pancakes o Avoid processed and refined foods, including baked goods Canned tuna is a popular source of Omega-3. Here are some tips: o Due to potential mercury content, do not eat more than 1 can per week o Buy albacore tuna – its most nutritious o Buy tuna in spring water so you don’t get extra fat o Low-salt canned tuna is best In general, haddock, tilapia, salmon, cod, Pollock, canned albacore tuna, sole, and most shellfish are relatively low in mercury. The best salmon is U.S. Pacific wild Alaska salmon, whether fresh, frozen, or canned. Other heart healthy seafood include: arctic char, catfish (farmed), clams (farmed), Dungeness crab, crayfish, halibut (Alaskan), herring, mahi mahi, mussels (farmed), sablefish, scallops (farmed), striped bass, and tilapia (farmed). Canned wild Alaskan salmon bones are cooked and are soft enough to not be noticed. Add to a salad for a delicious light meal. You can make salmon-burgers from canned salmon. Sardines in tomato sauce (due to lycopene), or soybean oil, or olive oil are healthy. If you are new to sardines, try it in olive oil. Defrost fresh frozen fish in the fridge to maintain texture and flavor. When it comes to fish: some is better than none! Even one serving a week makes a significant impact on risk for cardiovascular death. Regarding Omega-3 supplements: aim for one gram of EPA/DHA per day. See Grilled Wild Alaskan Salmon Burgers Recipe on Pg 122.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 7 of 15
Prepared by: Arie Smouter
Soy SIDEKICKS: tofu, soymilk, soy nuts, edamame, tempeh, miso TRY TO EAT: at least 15 g of soy protein per day, divided into two separate meals or snacks. NOTES: Soy is inexpensive, high-quality nutrition, lots of soluble fiber, and a wealth of disease fighting phytonutrients, and phytoestrogens. Soy prevents cancer, decreases bad and increases good cholesterol, helps with heart disease, and may help with menopausal symptoms. Try to use soy daily, either as soymilk on cereal, or soy protein powder, or soy nuts. Daily intake of 25 g of soy protein is ideal. o 4 oz of firm tofu has 18 – 20 g of protein. o One soy burger has 10 – 12 g. o 1 cup of Edensoy soymilk has 11 g. o ½ cup of tempeh has 16 – 19 g. o ¼ cup of roasted soy nuts has 15 g. Edamame are green soybeans in their pods. Boil pods in lightly salted water, and pop out of pods. They are available in frozen food section (in shell, or shelled), and are great to add to soups, pasta, salads, and stews. One cup of shelled edamame has about 23 g of protein. Books about soy recipes: Amazing Soy, The Joy of Soy, This Can’t be Tofu, and The New Soy Cookbook. See also soyfoods.com, soybean.org, soyproducts.com. Soy Soybeans, dried, cooked, 1 cup Soybean sprouts, ¼ cup Soy nuts, ¼ cup Tempeh, 4 oz Soy flour, full fat, 1/3 cup Tofu, firm, 4 oz Soymilk, 1 cup Edamame, cooked, 4 oz Calories 298 171 194 226 121 164 81 160 Fat (g) 15.0 9.4 9.3 8.7 5.7 9.9 4.7 7.3 Isoflavones 95 57 55 50 49 28 24 16
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 8 of 15
Prepared by: Arie Smouter
Spinach SIDEKICKS: Kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers TRY TO EAT: 1 cup steamed or 2 cups raw most days NOTES: All of spinach’s sidekicks are powerfully nutritious foods, preventing cardiovascular disease, and cancer, and helps with your vision. Vary between them all. Spinach is high in carotenoids, antioxidants, vitamins, and lutein. 1 cup of fresh spinach has 190% of daily Lutein All-Stars (Mg/ 1 Cup) recommendation of Vit K, a fat-soluble Kale, cooked 23.7 Spinach, cooked 20.4 vitamin not stored in the body, and must Collards, cooked 14.6 be replaced regularly. Turnip greens, cooked 12.1 Leafy greens are high in potassium, low in Spinach, raw 3.7 sodium, and have other nutrients that help Broccoli, cooked 2.4 with high blood pressure. To enhance absorption of carotenes, toss cooked greens with a tsp of olive oil, chopped nuts, or a piece of salmon (something with healthy fat). Besides fiber, spinach and romaine have higher levels then iceberg lettuce of every beneficial nutrient, for the same number of calories (6-9 Cal/Serv). Before using spinach, it should Nutrients (1 cup raw) Spinach Romaine Iceberg be washed twice to remove the Calories 7 9 6 sand. Dip and swish in a basin Fiber <1g <1g >1g of water, let sand sink, pull Calcium (mg) 30 18 11 spinach out, and repeat. Don’t Iron 0.8 0.6 0.2 soak spinach, you lose valuable Magnesium 24 8 4 vitamins. Potassium 167 140 84 Greens are best eaten both Zinc 0.2 0.1 0.1 cooked and raw. Cooking Vitamin C 8 13 2 liberates some nutrients, but Lutein 3.7 1.4 0.2 Beta-carotene 1.7 2 0.1 degrades others. Eat both as a salad and cooked forms. Quick ways to get spinach in your diet: o Layer cooked spinach in lasagna. o Steam spinach, sprinkle with lemon juice, and parmesan cheese. Keeps for 3 days in the fridge, so enjoy leftovers. o Add some spinach to soups. o Dress greens with some balsamic vinegar and sesame seeds. o Add chopped greens to an omelet with other ingredients. o Shred greens onto tacos. o Use on sandwiches instead of iceberg. Try purslane, sometimes considered a weed, as a healthy addition to this SuperFood, and eaten similar to spinach. Try growing yourself, as it grows easily. Spinach Pesto: puree raw spinach with almonds or walnuts, some garlic, olive oil, and parmesan cheese. Delicious on chickpeas or pasta. It can be frozen.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 9 of 15
Prepared by: Arie Smouter
Tea SIDEKICKS: none TRY TO EAT: 1 or more cups daily NOTES: It’s cheap, no calories, relaxing, tastes good warm or cold, and available everywhere, lowers blood pressure, prevents cancer and osteoporosis, prevents sun damage, lowers risk for stroke, and promotes heart health. Its also antiviral/inflammatory/cavity/allergy. Although green tea gets most attention, all tea is healthful, containing thousands of chemicals, such as flavonoids, such as EGCG. Tea before exercising helps fight the free radicals produced during exercise. Tea may help with weight-loss by increasing energy expenditure (and substituting a no-cal beverage for a high cal beverage (Arie’s note)). Tea tips: o Brewed tea is healthier than instant. o Tea bags are as healthy as loose tea. o Squeeze the tea bag to double polyphenol content. o Add a wedge of lemon with rind for polyphenol boost. o Avoid drinking extremely hot tea. o Flavonoids degrade with time, drink freshly brewed tea.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 10 of 15
Prepared by: Arie Smouter
Tomatoes SIDEKICKS: red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava TRY TO EAT: one serving of processed tomatoes or sidekicks per day and multiple servings per week of fresh tomatoes. NOTES: The healthy aspects of tomatoes are available with fresh tomatoes, canned tomatoes, tomato and spaghetti sauce, taco sauce, pizza, ketchup or barbeque sauce. Tomatoes are filled with lycopene, a powerful antioxidant. They prevent cancer, and increase the skins natural SPF. The efficient absorption of lycopene depends on the presence of a bit of dietary fat. Serve watermelon, tomatoes, or any of the sidekicks with olive oil, cheese, nuts, or something slightly fatty. Tomatoes are rich in a wide variety of nutrients, which seem to work synergistically to promote health, low in calories, high in fiber, and high in potassium. Processed tomatoes (sauce and paste) are more effective against cancer, because the lycopene is liberated during processing. However, processing diminishes the Vitamin C. Food – Aim for 22 mg) Lycopene (mg) Here are some ways to get Tomato puree (½ cup) 27.2 tomatoes into your life: Tomato juice (1 cup) 22 o Sauté cherry tomatoes in R.W. Knudsen Very Veggie juice 22 olive oil and herbs, toss over cocktail (1 cup) Tomato sauce (½ cup) 18.5 pasta or serve as a side Watermelon wedge 13 dish. Tomato Paste (2 Tbsp) 9.2 o Use sun-dried tomatoes Watermelon balls (1 cup) 7 (no salt added) in Ketchup (2 Tbsp) 5.8 sandwiches. Stewed Tomatoes, canned (½ cup) 5.1 o Toss a can of diced Pizza (3 oz slice) 4 tomatoes into soups and Tomato (fresh, medium) 3.2 stews. 5 cherry tomatoes 2.2 o Make homemade pizza ½ pink grapefruit 1.8 with extra sauce and top with veggies. Aim for whole grain pizza dough. o A quick meal is turkey or chicken cutlet, pounded thin and sautéed to brown it slightly, top with favorite salsa and bake in the oven until done. Sprinkle with grated cheese. o Sandwich of toasted whole wheat bread, topped with sliced avocado, and chunky salsa. Recipe: Cherry tomatoes, olive oil, salt, and pepper. Bake in oven at 450 degrees, for 20 mins. Sprinkle with fresh basil before serving.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 11 of 15
Prepared by: Arie Smouter
Turkey (Skinless Breast) SIDEKICKS: Skinless chicken breast TRY TO EAT: 3 to 4 servings per week of 3 to 4 oz NOTES: Skinless turkey breast is one of the leanest meat protein sources in the world. It also offers a rich array of nutrients that are heart-healthy and help lower the risk for cancer. Skinless turkey breast is very low in saturated fat. Skinless chicken breast is a sidekick of turkey, but take note that it is higher in calories and higher in saturated fat. Don’t focus on total protein intake, instead focus on healthy sources of protein. Try substituting nut and soy protein for read meat consumption. Doing so will definitely lower your risk for cardiovascular disease. Grass-fed, organic beef is leaner and healthier than corn-fed cattle. Grass-fed beef has a healthy balance of Omega-6 to Omega-3 fatty acid, has plant-derived Vitamin E, and is lower in saturated fat. However, it is also harder to find and expensive, making skinless turkey a easier and less expensive alternative. Turkey strengthens your immune system, and helps with antioxidant defense. If purchasing ground turkey, aim for 99% fat-free, with no added skin. Buy only whole turkey with no added fats or oils, check the label carefully. Selfbasting birds may contain unhealthy oil or butter. Some ways to use turkey: o Remove the skin after cooking from the traditional holiday meal. Try making just turkey breast instead of the whole turkey. o Try a turkey sandwich on whole grain bread, with spinach or romaine, sliced onion and avocado, and mustard or mayo. o Turkey tacos or burritos with cooked, shredded turkey, stir-fried with olive oil, onions, and peppers. o Turkey slices with a bit of barbeque sauce. Eat with some cranberry sauce. o Turkey soup with plenty of vegetables. o Lean, ground turkey meat in spaghetti sauce.
Meat (3 oz) Skinless white meat turkey Skinless while meat chicken 95% lean ground beef Calories 115 140 145 Protein 26 g 26 g 22 g Saturated Fat 0.2 g 0.85 g 2.4 g
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 12 of 15
Prepared by: Arie Smouter
Walnuts SIDEKICKS: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews TRY TO EAT: 1 oz, five times a week Nuts (1 oz) Cal NOTES: Walnuts (14 halves) 185 A serving of shelled nuts is 1 oz, which Hazelnuts (20, raw) 178 is 10 – 48 nuts depending on size, and Peanuts (48, dry roasted) 166 is 150 – 200 Calories. Peanut butter (2 Tbsp) 190 Nuts are high in fat and calories, eat in Pecans (20 halves, raw) 195 Pistachios (47 kernels, dry roasted) 162 moderation. Watch portions carefully. There is a correlation between eating nuts and decreasing causes of mortality. People who eat nuts regularly enjoy a significant reduction in coronary heart disease, and reduce their risk of diabetes, cancer, and other chronic ailments. Nuts or seeds are so healthy because they are a high concentration of everything a plant needs to flourish. All nuts are rich sources of nutrients, and variety is important, so eat from all the sidekicks. The author suggests first walnuts; second choices include almonds, pistachios, pumpkin seeds and sunflower seeds. All others fall close in third place. Walnuts are one of the few rich sources of plant-derived Omega-3 fatty acids, along with flaxseed, wheat germ, soybeans, spinach, purslane, and canola oil. Walnuts play a significant role in lowering blood cholesterol levels. Pistachios are loaded with fiber; there is more fiber in a serving of pistachios than a serving of broccoli or spinach. Arginine is an essential amino acid that reduces blood pressure through a series of chemical occurrences. Top nut and seed sources of arginine are: watermelon seeds, peanuts, almonds, sunflower seeds, walnuts, hazelnuts, and pistachios. Peanut butter, in moderation, is healthy. Look for no added salt, no added sugar, and if possible, no added partially hydrogenated oils. Laura Scudder’s all natural old-fashioned peanut butter is the author’s favorite. Because of high concentration of fats, nuts have a tendency to go rancid. Heat, humidity, and light all hasten spoilage. Look to stores with high turnover. They should smell sweet and nutty, sharp or bitter is rancid. Keep nuts in a cool place, in a sealed container for up to 4 months. Dry-roasted nuts are a good choice, with no added oil or salt. You can roast nuts: on a cookie sheet at 160 - 170 degrees, 15 – 20 mins, or until they turn dark. Store nuts in the freezer, or in the fridge (fridge is good for 6 months). Toss of walnuts, pine nuts, or sliced almonds into a nonstick pan on medium heat, shake the pan every few minutes until lightly toasted. Toss into a salad. Here is some ways to add nuts to your diet: o Use nuts on frozen yogurt o Stir peanut butter in stews and curries to enrich flavor o Use finely chopped nuts to coat fish or poultry o Try peanut butter on pancakes o Gently sauté chopped nuts in olive oil along with bread crumbs and chopped garlic and toss with freshly cooked pasta o PB-J on whole wheat o Toss 2 Tbsp of sunflower seeds on cereal
A Guide to: SuperFoods Rx, by Steven Pratt, MD Prepared by: Arie Smouter
Almonds (24, raw)
164
Page 13 of 15
Yogurt SIDEKICKS: Kefir TRY TO EAT: 2 cups daily NOTES: One of the most important aspects of yogurt is the synergistic source of two health promoting substances: prebiotics and probiotics. Prebiotics are nondigestible food ingredients that stimulate the growth of beneficial bacteria in the colon. Probiotics are microorganisms that, in adequate amounts, benefit our health. Yogurt plays a primary role by encouraging growth of good bacteria and limiting bad bacteria. Yogurt has the ability to strengthen the immune system and help prevent infection. Inulin, a dietary fiber additive in Stonyfield Farm Yogurt, is shown to increase calcium absorption. Yogurt must contain live active cultures. Avoid labels saying, “heat treated after culturing.” When shopping, look for: o Low-fat or nonfat varieties o No artificial colors o Very fresh o Whey protein listed on the label (increases the viability of probiotic bacteria). o Rich in live active cultures (check for specific cultures, the more the better). The National Yogurt Association has created a voluntary “live active cultures” (LAC) seal that guarantees labeled yogurt has 100 million organisms per gram. Look for the LAC seal. Look for bacteria: L. acidophilus, S. theramophilus, L. bulgaricus, B. bifidus, L. casei, and L. reuteri. Probiotics help prevent cancer, alleviate allergies, lower blood pressure, and eliminate Helicobacter pylori, a bacterium that is one of the main causes of ulcers. One cup of nonfat plain yogurt supplies 414 mg of calcium, 40% of your daily calcium needs at only 100 calories. The rich source of potassium plays a role in normalizing blood pressure. Best Quick All-Star Superfoods Rx Breakfast: a bowl of nonfat yogurt, topped with blueberries (or a sidekick), sliced banana, small handful of walnuts (or sidekicks), and a Tbsp of Flaxseed or wheat germ. Blueberry Yogurt Shake: Combine in a blender 1 cup nonfat plain yogurt, ¼ cup orange juice, ½ cup frozen blueberries, ½ banana. Blend on medium until smooth and frothy.
A Guide to: SuperFoods Rx, by Steven Pratt, MD
Page 14 of 15
Prepared by: Arie Smouter
Beans SIDEKICKS: All beans are included, but special attention goes to pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas, and green peas TRY TO EAT: at least four ½ cup servings per week Blueberries SIDEKICKS: Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries TRY TO EAT: 1 to 2 cups daily Broccoli SIDEKICKS: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard TRY TO EAT: ½ to 1 cup daily Oats SUPER SIDEKICKS: wheat germ and ground flaxseed SIDEKICKS: brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous TRY TO EAT: 5 to 7 servings a day Oranges SIDEKICKS: Lemons, white and pink grapefruit, kumquats, tangerines, limes TRY TO EAT: 1 serving daily Pumpkin SIDEKICKS: Carrots, butternut squash, sweet potatoes, orange bell peppers TRY TO EAT: ½ cup most days Wild Salmon SIDEKICKS: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams TRY TO EAT: fish two to four times per week Soy SIDEKICKS: tofu, soymilk, soy nuts, edamame, tempeh, miso TRY TO EAT: at least 15 g of soy protein per day, divided into two separate meals or snacks. Spinach SIDEKICKS: Kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers TRY TO EAT: 1 cup steamed or 2 cups raw most days Tomatoes SIDEKICKS: red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava TRY TO EAT: one serving of processed tomatoes or sidekicks per day and multiple servings per week of fresh tomatoes. Turkey (Skinless Breast) SIDEKICKS: Skinless chicken breast TRY TO EAT: 3 to 4 servings per week of 3 to 4 oz Walnuts SIDEKICKS: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews TRY TO EAT: 1 oz, five times a week Yogurt SIDEKICKS: Kefir TRY TO EAT: 2 cups daily
A Guide to: SuperFoods Rx, by Steven Pratt, MD Prepared by: Arie Smouter
Page 15 of 15