| I encourage people to grow their own vegetables so that they will have their own source in the winter and one which they know does not contain any chemicals.
"There is one very important and simple thing you can do to tell which area in a school or in your home, or which food, might be causing your children a problem. Ask your children how they feel before they eat a meal, or before they enter a particular room. Also ask them to write their name and to draw. You should do the same thing. |
| Serves 1
Millet and Greens Salad_
3 ounces green pepper, chopped
3 ounces onion, chopped
3 ounces collard greens, coarsely chopped
3 ounces millet, cooked (chilled)
1 1/2 ounces pumpkin seeds
2 tablespoons sesame oil 1/2 teaspoon thyme
1 teaspoon tarragon 1/2 teaspoon salt
Steam all vegetables for 3 minutes. Combine all ingredients. Mix well. Serve hot or cold. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 But what about the ingredients in that salad: the types of lettuce, the various vegetables? And what about the other choices that we make every day about which foods to include in our diet? I gradually ascertained, by studying volumes of research and discussing critical nutritional issues with the researchers themselves (many of them world-renowned scientists and colleagues), that certain foods like blueberries, spinach, salmon, and a number of others—14 in all—indeed deserved the distinction of being called Super-Foods. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
See book keywords and concepts |
 C, K, or B|2, folic acid, or bioflavonoids (a compound found most commonly in citrus and other fruits as well as some vegetables).
Frequent or unexplained bruising can be a warning sign of some serious systemic conditions, especially leukemia. Other skin signs of leukemia include paleness (see Pale Skin, above), fatigue, shortness of breath during physical activity, frequent infections, and unexplained bleeding.
Bruising can signal Cushing's syndrome (aka hypercortisolism), a disorder in which the adrenal glands produce too much of the hormone Cortisol. |
Hyla Cass
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 Fruit and vegetables, whole grains, beans, green tea, and herbs are good for you for many reasons—they're loaded with essential nutrients—but science is revealing that the value of these foods can especially be traced back to their bounty of nutrients that prevent free-radical damage: the antioxidants. Your body can make a lot of antioxidants on its own, but you also need the ones found in healthy foods. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| In general, it includes vegetables and fruits. Try to get something from Category 3 at every single meal. That could mean blueberries (or cherries, grapes, strawberries, etc.) for breakfast, a spinach salad (or romaine salad or bok choy) for lunch, and broccoli (or brussels sprouts, cauliflower, Swiss chard, etc.) for dinner. Ideally, you could choose something from every Category 3 group every day so that if you had tomatoes on your spinach salad and a sliced orange after dinner, you'd hit a SuperFoods Category 3 home run with every base covered. |
| Yogurt Banana Strawberry Spread
This spread is wonderful when served for breakfast on whole grain bread, waffles or pancakes or with whole grain chips or vegetables for a quick pick-me-up snack.
Servings: 5 Serving Size: V4 cup Volume: 1% cups
Prep Time: 5 minutes
Total Time: 5 minutes
V2 cup nonfat plain yogurt or yogurt cheese
V2 cup chopped fresh strawberries
V2 cup chopped banana, slightly mashed (4-5 inches)
% cup chopped walnuts
Place all of the ingredients in a small bowl and gently mix. |
| To serve, place the papillote on a serving plate and carefully cut a slit into each packet to expose the cooked meat and vegetables.
Alternative Preparation Method: Substitute 7 ounces of salmon for turkey or chicken.
You can also substitute green beans if sugar snaps are not available.
© superfast if you marinate in advance
Peanut Glazed Shrimp
Marinate the shrimp before you head to workfor a quick dinner that seems as if you spent the day preparing it! |
| Spear the marinated vegetables and tofu or shrimp on skewers in a mixed sequence. Grill them over medium heat or broil for 10 minutes, turning every couple of minutes to cook evenly. Baste, if desired with leftover marinade. Serve hot.
Note: After preparation, Vegetable Kabobs can also be removed from the skewers and served over salad greens, cooked wild or brown rice, cooked couscous, or cooked whole wheat pasta. vegetarian. |
| Additional SuperFoodsRx recipe alternatives to your RED, GREEN, BLUE and ORANGE SuperNutrient Boosters:
SuperFoodsRx Spicy Vegetable Soup—Option #3 (see recipe page 286)
Serving sizefor SuperNutrient Booster: 1 cup Sweet Potato Soup (see recipe page 289)
Serving size for SuperNutrient Booster: '4 to 34 cup
Superfoods on the Table Super Fast
15-Minute SuperFast © SuperFoods Recipes
Protein Salads—Make it a habit to pre-chop servings of raw vegetables and refrigerate. Dinner simply becomes a matter of arranging the salad. |
David Steinman
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 Eating organic fruits, vegetables, and juice can reduce children's exposure levels "from above to below the U.S. Environmental Protection Agency's current guidelines, thereby shifting exposures from a range of uncertain risk to a range of negligible risk," said the University of Washington researchers. "Consumption of organic produce appears to provide a relatively simple way for parents to reduce their children's exposure to . . . pesticides."
What else can you do?
Buy local. Buy in season. Especially when in season, organic foods are best priced. |
| Education
Anyone can grow some vegetables in a garden in a backyard or on a Chicago or Manhattan rooftop. Pick up a copy of Rodale's Organic Gardening magazine, or visit them online at www.rodale.com. Here are important written reports and documentaries:
Poisoned and Silenced: A Study of Pesticide Poisoning in the Plantations; Endosulfan Poisoning in Kasargod, Kerala, India; Report of a Fact Finding Mission, 2002
Pesticide Action Network Asia and the Pacific
P.O. Box 1170
10850 Penang, Malaysia
(604) 657 0271; fax (604) 657 7445 [email protected] www.panap. |
| So one smart thing for men and women alike would be to modify their diets to include low-inflammation foods such as wild salmon, organic vegetables and fruits, and the elimination of fried, greasy foods.
In other words, by moderating the COX-2 and 5-LO inflammatory cascade, we can do everything possible to stop cancer cells in their tracks. |
| As most of us ought to know, Mom was right when she told us to eat our vegetables, for a varied diet of fresh produce makes for good health. Eating well would do wonders for lowering health care costs, too.
The fact is that organic foods are a whole lot easier and less expensive than you might think. To prove this point, we sent one of our top reporters at The Doctors' Prescription for Healthy Living out to do a shopping survey in which she bought conventional and certified organic foods, orange for orange, apple for apple. |
| The company is packaging its new perishable baby salad vegetables in corntainers, too. This should give them a big marketing advantage as they move from cookies and popcorn into perishable produce.
In January 2005, Biota Brands of America, which offers premium Colorado spring water, became the first U.S. water company to use bottles molded of a natural plastic from NatureWorks.24
In November 2005, Naturally Iowa Dairy of Clarinda, Iowa, announced it would use corn packaging for its natural and organic milk products in its Rolling Hills Organic Farms and Naturally Iowa all-natural milk brands. |
Dan Buettner
See book keywords and concepts |
 The Sardinian diet was lean and largely plant-based with an emphasis on beans, whole wheat, and garden vegetables, often washed down with flavonoid-rich Cannonau wine. Goat's milk and mastic oil, common in the diet 30 years ago, may also have provided powerful compounds.
Finally, for me, Sardinia's most important longevity secret lies in the unique outlook and perspective of its people. Their hardship-tempered sense of humor, which may seem caustic and persnickety to outsiders, helps them shed stress and diffuse feuds before they the start. |
Stacy Malkan
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 He explained that CTFA had someone testify with a basket of fruits, vegetables and a bottle of water, and suggest how ridiculous it would be to test everything that goes into our bodies. It was an effective and compelling argument, he said. "Our adversaries were upset and surprised," McEwan said, but he warned they would be back with more attempts to increase regulations. The adversaries are "strong, competent, smart and well-financed" — as evidenced by the ad in USA Today. "It is all on their website, safecosmetics.org. |
David Winston, RH(AHG), and Steven Maimes
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 In addition to fruits and vegetables, people since ancient times have used specific plants in the form of spices, condiments, and teas to enhance appetite, alter mood, and promote physical and mental well-being. Many plants also were used by healers as medicines to improve poor health and restore vitality in sick patients.
Throughout history, people selected which plants to use by carefully observing their effects on animals and other people. Although not scientific, this process for selecting physiologically active plants was effective because people were used as trial subjects. |
Hyla Cass
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| Other Antioxidants
A broad spectrum of antioxidants—vitamins C, E, mixed carotenes (found in colorful vegetables and fruit), proanthocyanidins (found in grape seed extract), curcumin (from the herb turmeric), and catechins (found in tea, particularly the green variety)—is useful to round out any diabetic's supplement program. The various antioxidants work together, like instruments in an orchestra; taking one or two isn't enough. For best results, take a combination of antioxidants. |
| You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily.
When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1.
Why cold-pressed oils? |
| You can eat vegetables raw, steamed, or lightly sauteed in olive oil. The varieties are endless. Add healthy salad dressings—ones without sugar, MSG, and other chemicals. Or make your own with sesame oil, soy sauce, and some spices and herbs that have their own nutritional value.
Spices and Herbs
Besides adding taste to foods that might otherwise be less appealing than standard junk-food fare, herbs and seasonings are wonderful sources of antioxidants and provide missing elements in the diet. |
| Following are other nutrients to benefit diabetics:
Vitamin Bj (Thiamine)
The B vitamin thiamine is found in wheat germ, yeast, rice, wheat and other whole grain cereals, nuts, peas, leafy vegetables, apples, and bananas. A study by British researchers found that both type 1 and type 2 diabetics had blood levels of thiamine that were 75 percent below normal. When thiamine was added to the food of diabetic lab animals, kidney damage (common in diabetics) was cut by 70 to 80 percent. |
| Instead, eat complex carbohydrates—found in whole grains, legumes, vegetables, and fruit—which release their glucose slowly over time. This gives your body the glucose it needs for fuel without the blood sugar spikes that leave you feeling tired, cranky, and craving sweets.
Adding a food rich in protein to a meal or snack will slow the release of sugars from carbohydrate-rich foods. For example, pair a couple of slices of roasted turkey with a piece of whole-grain bread, or try poached salmon with a serving of brown rice. |
C. W. Randolph, M.D.
See book keywords and concepts |
 Cholesterol 85 mg - Sodium 90 mg - Total Carbohydrate 1 g Dietary Fiber 0 g - Sugars 0 g - Protein 35 g - Calcium 4% DV
Block Beanofritos
2 cups (one 16-ounce can) black beans 1 medium tomato, chopped 1 small onion, minced Salt and pepper to taste
1 avocado
]A cup plain low-fat yogurt
4 low-fat whole-wheat tortilla wraps
2 tablespoons chopped fresh cilantro Dash of Tabasco (optional)
In a medium skillet, saute the black beans with the tomato and onion until the vegetables are soft and the beans are hot. Add salt and pepper while mixture is cooking. |
| LIGNANS
2-3 tablespoons
Stir into low-fat yogurt or
þ Flaxseed or sesame seeds cottage cheese or sprinkle
þ Flaxseed oil atop steamed vegetables.
OTHER FOODS TO ADD TO YOUR DIET EVERY DAY
A unique feature of this diet is that the food groups work in concert to support optimal hormonal equilibrium, provide energy, and promote good health as the pounds melt away. In addition to the belly-blasting foods, you should add the following foods to your daily diet.
Protein
/ EAT 1 SERVING WITH EVERY MEAL.
Your body needs protein every day. |
| Cruciferous vegetables: 2-3 servings a day
Citrus fruits: 1 serving a day
Insoluble fiber: 2 servings a day
Lignans: 2-3 tablespoons a day
Protein: 1 serving with each meal
Calcium: 2 servings a day
Fruit: 1 serving a day (in addition to the citrus)
Healthy Oils: as a condiment
Beverages: eight glasses of water a day
DANGER ZONE: FOODS AND DRINKS THAT INCREASE ESTROGEN LEVELS
Now that you know what foods will decrease your estrogen load and support hormone balance, we want to help you to avoid consuming foods and drinks that can sabotage everything you are doing to lose weight. |
| In a blender, puree the vegetables and broth until smooth. Add the lemon juice and salt and pepper. Return to soup pan and reheat. Top with crumbled turkey bacon just before serving. Makes 6-8 servings. |
| Bake covered for 30 minutes, stirring vegetables twice so they absorb the juice evenly. Then bake uncovered for another 15 minutes. Remove and place on serving platter. Remove bay leaves. Sprinkle with toasted flaxseed and garnish with lemons and parsley. Makes 6 servings. |
Dan Buettner
See book keywords and concepts |
| They have been blessed by access to year-round fresh, organic vegetables, strong social support, and these amazing herbs that amount to preventive medicines."
Craig had been sitting next to Greg, listening patiently. Now he jumped in. "It is not only what Okinawans eat, but how much. Their food has a very low caloric density, yet it is very nutritious. Compare a typical Okinawan meal—a tofu stir-fry, some miso soup, and some greens to an American hamburger. The Okinawan meal has three or four times as much volume and more nutrients but only about half the calories of a burger. |
John J. Ratey, MD
See book keywords and concepts |
 The best way to build them up is by bringing mild stress on yourself: using the brain to learn, restricting calories, exercising, and, as Mattson and your mother would remind you, eating your vegetables. All these activities challenge the cells and create waste products that can be just stressful enough. The paradox is that our wonderful ability to adapt and grow doesn't happen without stress—we can't have the good without a bit of the bad. |
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