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12 Super Foods!


Lifetime Dietary Life-Style
7th March 2012     By Yolanda Bertaud     ybertaud9.wordpress.com
A healthy diet is a life-style diet; if you feel hungry or deprived…you’re on the wrong program! This list of food groups keeps your immune system functioning properly, help to prevent disease, anti-aging, anti-inflammatory, anti-obesity choices. Dietary Wellness is the foundation for a healthier, happier, more youthful life, and help in reversing disease. Care for yourself & others to gain optimum health.
SUPERFOODS #1: RICH COLD-WATER FISH
FUNCTIONAL WEIGHT-CONTROL FACTOR: Omega-3s
BEST: Wild Alaskan Salmon (Watch out for the GMO Salmon)!
2nd Best: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna (Fresh! Not From Can, if so make sure it’s Wild/Pole Caught for exceptional quality)!
SUPERFOODS #2: FRUITS
FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
BEST: Apples, Pears, Grapefruit
2nd Best: Peaches, Plums, Cherries, Pomegranates, Gold Kiwi, and All Berries!
SUPERFOODS #3: PEPPERS (HEAT THINGS UP FOR BURNING FAT)
FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Fiber, and Phytonutrient Obesity-Fighters
BEST: Chili Peppers
2nd Best: Cayenne, Chili Powder, Red Pepper Flakes
SUPERFOODS #4: SPICES (TO KEEP WEIGHT DOWN)
FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
BEST: Cinnamon
2nd Best: Turmeric, Fenugreek, Cloves, Allspice, Nutmeg, Bay Leaf
SUPERFOODS #5: FATS FROM FRUITS TO FIGHT BODY FAT
FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Monounsaturated Fats
BEST: Avocado, Acai (the little berry from Brazilian rainforest), Olives, Olive Oil (1st pressed cold-pressed, EXTRA VIRGIN… the greener, the better the olive oil)!
2nd Best: Coconut
SUPERFOODS #6: SEEDS AND NUTS (TO FILL YOU UP)
FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Essential Fats, Protein, Fiber, Lignans
BEST: Raw Sesame Seeds, Flaxseed (pure oil, grind, capsules)
2nd Best: Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds (All Raw! Not Roasted!)
SUPERFOODS #7: BEANS AND LENTILS (LEGUME FAMILY) FOR STABILIZING BLOOD SUGAR
FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Resistant Starch, Starch Blockers, and Phytonutrient Obesity-Fighters
BEST: Dried Beans – Kidney, Pinto, Navy, Red, Black Beans, Lentils, Chickpeas, and Mung Beans, Aduki
2nd Best: All are recommended
SUPERFOODS #8: YOGURT (LOW-FAT PROBIOTIC DAIRY FOODS WITH CALCIUM FOR WEIGHT LOSS AND BONE HEALTH)
FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters
BEST: Low-Fat Yogurt, Vegan Soy Yogurt, Goat Yogurt, Greek Yogurt
2nd Best: Low-Fat Kefir, Acidophilus Milk or Non-dairy product
SUPERFOODS #9: WHOLE GRAINS
FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters
BEST: Buckwheat, Oats
2nd Best: Barley, Quinoa
SUPERFOODS #10: VEGETABLES
FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Low-Calorie/Low-Glycemic Nutrition, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
BEST: Garlic, Spinach, Broccoli Sprouts, Cruciferous Vegetables – (Broccoli, Kohlrabi, Cauliflower, Kale, Turnips, Radishes, Rutabaga, Cabbage, Watercress, Brussels sprouts, Mustard greens, Sweet Potatoes, Tomatoes, Horseradish).
2nd Best: Aromatic Culinary Herbs (Parsley, Mint, Rosemary, Thyme, Basil, Oregano)
SUPERFOODS #11: SOY (Good Meat Substitute)
Not Just Any Soy! Soy is an important source of vegetable protein, soy also contains isflavones, an estrogen like substance that protects and maintains bone strength. Soy also contains important omega-3 fatty acids, which promotes heart health. Be sure to note that your Soy source has to be Organic & Non-GMO!
Best: Tofu, Bake Tofu, also try “Edamame” for snacking or on salads; be careful on soy milk (d/t added sugars and additives, instead try “Almond Milk”, too much soy milk cause mucus in the intestines)!
SUPERFOODS #12: “DARK” CHOCOLATE
Why? Dark chocolate has the highest antioxidant content of any foods. The darker the chocolate, the higher the count. How much? Eat a one-ounce serving daily; but to qualify, the chocolate must contain at least 70 percent cocoa solids (the higher percentage, the better)! Also, try grapes, red wine and green tea that is high in polyphenois, which boost good cholesterol. In addition to dark chocolate candy, try  cocoa nibs. Although somewhat bitter, they have an intense tannic flavor, like wine.
Healthy Tips/Weight Loss Management
Healthy diet must be a life long endeavor…
  1. Digestion starts from the mouth, chew your food well
  2. Avoid ice cold beverage and do not drink beverage with meals
  3. Do not eat heavy foods upon rising or before retiring (no eating after 7pm…this gives your system plenty of hours for digestion)
  4. Eat only when hungry, do not over-eat
  5. Get plenty of rest
  6. Do not consume saturated fats, avoid fried and greasy foods
  7. Consume only natural whole foods
  8. Avoid precooked and highly processed foods (which overwork the organs & that destroys enzymes and nutrients)
  9. Consume 50% raw “living” foods and extra fiber
  10. Steam, broil or bake your foods and undercook your  vegetables
  11. Omit white flour, white sugar, white rice, white salt and pepper (use raw sea salts, red pepper flakes, and whole pepper).
  12. Cleanse your system periodically by fasting with pure, fresh juices
  13. (For an advance body cleanse), intestinal/colon cleanse at least once annually
  14. Consume foods free/low of toxic insecticides and chemicals – organic/grow your own.
  15. Avoid foods with preservatives and additives
  16. Avoid alcohol, cigarettes, caffeine, drugs, and stress – nothing in excess!
  17. Take quality multi-vitamin/mineral supplement when needed, plus intake EFA (essential fatty acids)
  18. Drink purified water, mineral water/steam-distilled water daily – (see all about water) & (purchase).
  19. Enjoy fresh air and sunshine, exercise, walking/stretching in your daily or weekly activity
  20. Keep active mentally and physically, maintain a positive state of mind
  21. Minimize intake of dairy products (cheese, milk, sour cream, eggs), instead intake small quantities of raw goat cheese, nonfat cottage cheese, kiefer, unsweetened low-fat plain yogurt/goat yogurt/Greek yogurt. Dairy products can be replaced with rice, and almond products.
  22. Minimize flesh intake (beef, pork, processed meats, duck, goose), instead intake more fish (see list), skinless turkey or chicken – limit meats maximum once/twice weekly.
  23. FRUIT – Eat it alone or leave it alone! To eat fruit it’s best upon rising, wait one hour after eating fruit to eat another meal
  24. Proper food combining helps your metabolism, weight loss, detoxify your system.
(Informational reference – Prescription for NUTRITIONAL HEALING by: Phyllis A. Balch, CNC & The World’s Healthiest Foods by: George Mateljan and Steven Pratt, author of SuperFoods HealthStyles).
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