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2/29/08 10:52 P

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emoticon The Super Foods and Sidekicks are paraphrased from Superfoods RX (books 1 & 2) by Steven Pratt and Kathy Matthews.

emoticon Superfood listed is followed by its SideKicks! emoticon

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 (four 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 halibut, 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 (1 cup steamed or 2 cups raw most days)

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

Tomatoes: red watermelon, pink grapefruit, Japanese persimmons, red fleshed papaya, strawberry guava (1 serving of processed/cooked tomatoes per day and multiple servings per week of fresh tomatoes)

Turkey: skinless chicken breast (3 to 4 servings per week of 3 - 4 oz, max 4 oz per serving) [In this case, Turkey breast has 0.2g sat fat/3oz which is quite a bit less saturated fat than chicken breast which is still low at 0.85g sat fat/3oz. Compare to 3 oz of 95% lean ground beef with 2.4 grams sat fat]

Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (1 oz 5 times per week)

Yogurt: kefir (2 cups per day)

emoticon other recommendations

up to 1 egg per day and if possible "high omega-3", "vegetarian fed" or "high DHA omega-3" eggs (unless you have high cholesterol or diabetes)

emoticon introducing phytonutrients

Polyphenols act as antioxidants, have anti-inflammatory properties, and are antiallergenic, among other health-promoting abilities (tea, nuts, berries)

Carotenoids are the pigments found in red & yellow veggies. They are an important category of phytonutrients that includes beta-carotene, lutein & lycopene. These nutrients function as antioxidants (may help protect us from cancer and may help defy the effects of aging)

Phytoestrogens, literally "plant estrogens" are naturally occuring chemicals found particulrly in soy foods and others and may play a role in hormone related cancers...

emoticon SuperFoods Rx serving sizes

Veggies ~ 1/2 c cooked or raw veggies, 1 c raw greens, 1/2c vegetable juice

Fruits ~ 1/2 c chopped fruit, 1/2 c fruit juice, 1 med pc fruit, 2 tbs raisins, 3 prunes

Vegetarian Protein ~ 1 egg or 2 egg whites, 3 oz tofu or tempeh, 1/2 c cooked beans or lentils

Nuts ~ 2 tbsp peanut butter or 1 oz raw nuts and seeds

Fish & Meat ~ 3 oz cooked lean meat, poultry or fish

Whole Grains ~ 1 slice whole wheat bread, 1/2 c cooked grain or pasta

High Calcium Foods ~ 1/2 c nonfat cottage cheese, 8 oz nonfat yogurt or milk

Fats ~ 1 oz (24) almonds, 15 walnut halves, 1 Tbsp oil, 3/8 avocado

emoticon daily & weekly recommendations

Veggies ~ 5 to 7 serv/day; include dark leafy greens most days

Fruits ~ 3 to 5 serv/day

Soy ~ 1 to 2 serv/day

Animal Protein ~ 0 to 3 serv/day

Vegetarian progein ~ 3 to 6 serv/day

Healthy fats ~ 1 to 2 serv/day

Whole Grains ~ 5 to 7 serv/day

High Calcium Foods ~ 2 to 3 serv/day

Nuts & Seeds ~ 5 weekly servings

Fish ~ 2 to 4 weekly servings

emoticon abbreviated major SuperFoods Rx recommendations

~ eat at least 8 serv of fruits & veggies/day

~ think healthy fat, try to increase seafood, nuts & seeds, avocado, extra virgin olive oil & canola oil.

~ eat 1 handful of nuts about 5 days per week

~ eat fish 2 to 4 times a week

~ substitute soy protein for animal protein a few times a week (try to have 1 or 2 serv of soy daily)

~ buy bread and whole grain cereals that have at least 3 grams of fiber per serving

~ drink green or black tea, hot or chilled daily

~ have some yogurt for breakfast or in a smoothie, dip or dessert every day

~ add phytonutrient-rich 100 percent juices and jams to your diet

~ avoid commercial snacks and baked goods, which contain many unhealthy fats, including saturated, trans-fatty acids, and an overabundance of omega-6 fatty acids, and sodium (omega-3's are the good ones)

~ Eliminate soft drinks, sweetened or diet except as an occasional treat

Edited by: MOV4WARD at: 2/29/2008 (22:59)
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