Superfoods Cookbook: Great Superfoods for the Superfoods Diet
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Superfoods Cookbook - Margaret Parker
Superfoods Cookbook
Great Superfoods for the Superfoods Diet
Margaret Parker and Sharon Thomas
Copyright © Margaret Parker and Sharon Thomas
All rights reserved.
Introduction
Is the superfoods diet a worthwhile diet to try? The answer is an overwhelming YES because superfoods are so incredibly packed with nutrition. You can help your body to fight off some pretty bad illnesses like cancer and heart disease as well as high cholesterol and hypertension. Eating these healthy foods even shows promise in treating and preventing diabetes. If these conditions are already a reality for you then chances are you are on prescription medications to help treat and control the conditions. If so, your physician must stay on top of your care. Did you know though, that eating a superfoods diet may help to prevent the need for such medications?
A healthy person can benefit from a superfoods diet as well. Eating superfoods will help to keep their immune system strong and healthy. But a person who is already suffering with ill health needs the superfoods diet. Remember superfoods helps to prevent and treat bad health conditions. Why not give it a try? If you already have cardiovascular issues, you may help to prevent cardiac arrest later. It almost sounds too simple, doesn't it? Too simple to just eat the right foods and turn your health around. But this is as nature intends, to gain the nutrients needed to bring the body to a healthy state and keep it there.
The nutrients in superfoods work with the immune system in particular to help fight free radicals. These cause bad illnesses like cancer. Free radicals are better fought with a strong healthy immune system. The nutrients in superfoods are called anti-oxidants. These include a number of different nutrients like CoQ10, flavonoids, polyphenols, ligands, lutein, lycopene, selenium, and vitamins A, C, and E including beta carotene. These anti-oxidants are abundantly high in superfoods.
What exactly are superfoods? They are a big variety of food choices, all grown from nature. The list is comprehensive and this isn't even all of them: tomatoes, beans, peas, sweet potatoes, blueberries, chocolate, spinach, soy, turkey, salmon, tea (black and green), broccoli, oats, pumpkin, oranges, kale, walnuts, yogurt, and quinoa. The absolute best way to receive the nutrients the body needs is through the foods you eat. You cannot find this high of quality of nutrients in any processed foods.
In order to gain the nutrients from the superfoods all you have to do is eat them. You can choose from any of the foods on the list, any or all. You do not have to eat just one that you must eat, so you have a big variety here. This is very helpful with the menu planning. If you use the recipes within this book, you can plan the menu in advance for several weeks. The key to dieting success is in eating healthy and natural foods. You must also stay away from the processed junk foods.
Remember to eat your fish! Adding salmon, mackerel, herring, and sardines to your meal plans a couple times a week insures you are also getting the very nutritious omega 3 fatty acids. Omega 3 is highly nutritious in helping the brain to function better including helping to alleviate depression. Omega 3 also helps to lower cholesterol levels and working in helping to prevent heart disease and arthritis. Omega 3 is in eggs, walnuts, and flax seeds, so you can consume it daily without worry of eating too much fish. Just include fish in your meal plans a couple of times a week for the best benefits.
When making your meal plans be sure to include plenty of fiber. Fiber works with the superfoods in helping the body to be fit and healthy. Fiber as in whole grains, beans, and fresh vegetables and fruits helps the body to fight off high cholesterol levels and to control blood glucose. Also if you are dieting to lose weight the high fiber will help with that too because fiber is bulk and aside from being nutritious it also works to fill the stomach faster so you will not over eat, thus helping to control your weight.
Be sure to include calcium in your diet. The calcium works with the nutrients in the superfoods to help build strong bones. Brittle bones plague many older adults and it gets worse as they age. Brittle bones are easy to prevent and treat if the right nutrients are included in the diet. If you can, consume dairy product like yogurt. If you are lactose intolerant, see about taking a calcium supplement to help build strong bones.
Guess what? You can have a dessert and still be eating superfoods! That's right, chocolate is packed with valuable anti-oxidants that help to boost your immune system. So go ahead, indulge in the chocolate, especially dark chocolate, which contains the most anti-oxidants.
The superfoods are safe foods for the entire family from babies all the way to senior citizens. These are the best foods in nature and so they are beneficial for everyone without a doubt. It is by far a lot better to gain the nutrients from the foods you eat than through taking a bunch of supplements. Supplements are good if you cannot get the foods, but the fact is, superfoods are widely available everywhere, in every farmer's market and in every grocery store.
There are enough recipes in this book which all calls for superfoods to plan your menu and meal plans for several weeks in advance without repeating a recipe. Add in fresh fruit, vegetables, and nuts for snacks and you will be on a very healthy and vital diet. This diet will keep the whole family healthy. And if you are needing to lose weight it will also help with that. Because if you are eating right then you metabolism is raised, you will have more energy and will feel like getting up and being physically active. Add exercise in the lifestyle and you will make a perfect combination, with the superfoods diet and exercise. This is also beneficial for the entire family.
Section 1: Superfoods Diet
Say what you will about author Michael Pollan (although many of us certainly agree with his thinking about diet, even though he is definitely not a weight loss guru in any sense of the phrase), he was certainly on to something when he said, Eat food. Not too much. Mostly plants.
It really doesn’t get much simpler, or truer than this when it comes to diet and health. When you stick to Pollan’s simple rule and incorporate plenty of superfoods into your diet, weight loss becomes pretty simple as well. These foods are loaded with nutrients and fiber – which is actually one of your strongest allies when it comes to weight loss. Fiber helps you feel full, which prevents you from cheating on your diet. Equally important, it helps improve your digestive health, so you can absorb more of the nutrients from your meals. It also promotes more efficient digestion, which means a more efficient metabolism and of course, easier weight loss.
There are quite a few foods which fall into the category of superfoods and they’re definitely not all exotic, hard to find tropical plants (despite what many companies selling the superfood flavor of the month would have you believe). Most of these foods are ones you’re already familiar with – sweet potatoes, kale, broccoli and other cruciferous vegetables, citrus fruit, salmon, hot peppers and whole grains like rolled