SuperFoods Rx: Fourteen Foods That Will Change Your Life

367 Pages·2004·1.12 MB·English

by  Steven G. Pratt

Fourteen Foods That Will Change Your Life
SuperFoods Rx

STEVEN G. PRATT, M.D.,
AND KATHY MATTHEWS
Recipes by Michel Stroot of the Golden Door and
the staff at Rancho La Puerta

In memory of Alex Szekely

Contents

E-BOOK EXTRA
Cheat Sheet: Fast Facts on the Fabulous Fourteen SuperFoods
Recipes
Superfoods Rx Shopping Lists
SuperFoods Rx Lifestyle Pyramid
Acknowledgments
Foreword by Dr. Hubert T. Greenway
INTRODUCTION
Welcome to SuperFoods Rx 1
PART I ■ SUPERFOODS RX: THE BASICS
How Your Diet Is Killing You 11
Micronutrients: The Keys to Super Health 15
The Four Principles of SuperFoods Rx 19
SuperFoods Rx in Your Kitchen 28
PART II ■ THE SUPERFOODS
Beans 37
Blueberries 49
Broccoli 62
Oats 71
Oranges 84
Pumpkin 98
Wild Salmon 109
Soy 124
Spinach 138
Tea 153
Tomatoes 160
Turkey (Skinless Breast) 171
Walnuts 181
Yogurt 194
PART III ■ THE SUPERFOODS RX MENUS AND NUTRITIONAL
INFORMATION
Superfoods Rx Menus and Recipes 207
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Nutrient Analyses 256
The Fourteen Super Nutrients 269
SuperFoods Rx Shopping Lists 277
Bibliography 305
Searchable Terms 327
About the Author
Credits
Cover
Copyright
About the Publisher
viii Contents

Foreword

With the advent of fast-food chains and TV dinners, the whole idea of
fresh vegetables and healthy foods was essentially forgotten by most of
America. But little by little we are seeing a resurgence of interest in and
commitment to healthy foods with greenmarkets springing up and organic
foods being sold in supermarkets. SuperFoods Rx is the next major step for-
ward in the food-health connection, and I am certain that people are ready
to appreciate that what we eat can act as good or bad “medicine.”
While most of us are well aware that food choices are important to
health, very few people realize that foods can actually promote health. This
is good news to us all because it means that instead of worrying about
what foods we should avoid, it introduces an era when we can, at last,
embrace foods—particularly SuperFoods—as allies in our quest to live
long, healthy lives.
We are constantly increasing our awareness and knowledge that “we
are what we eat.” The Wall Street Journal recently featured articles includ-
ing “Yes, There Are Some Healthy Snacks That Your Kids Will Actually
Eat,” “Toward Smarter Snacks,” and “Big-Brand Logos Pop Up in Organic
Aisle.” The very next day in the same publication was a half-page color
spread of fruits and vegetables by a major food company welcoming the
message “Diets rich in fruits and vegetables may reduce the risk of some