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and vegetables
(in the form of partially hydrogenated vegetable oils).
sweeteners. Cholesterol-free foods may be high in trans-fats
• Cantaloupe, mango, and other yellow and orange fruits
• Berries
high in sugar. Sugar-free foods may contain harmful artificial
• Broccoli
terol-free.” Commercial fat-free foods may be inordinately
product broadcasts that it’s “fat-free,” “sugar-free,” or “choles-
• Dark leafy greens
preventing, health-promoting “superfoods” in your family’s diet:
shopping for groceries. Ignore the front label, where the
make sure to cultivate the label-reading habit when you’re
Be sure to include some (or all) of the following disease-
Now that you know what to look for and what to avoid,
daily supply of superfoods is essential.
fect? To ensure we’re getting all the nutrients we need, a
BECOME A LABEL READER
most conscientious among us say that his or her diet is per-
bohydrates, rancid vegetable oils, and sugar, can even the
usually the most delicious, too!
is in nutrients and phytochemicals. Deep-colored foods are
spread use of additives, and the prevalence of refined car-
Nevertheless, with the depletion of our soils, the wide-
In general, the more intense the food’s color, the richer it
anced, we should need nothing more to supplement it.
• Garlic
Do we need superfoods? In theory, if our diet is bal-
wheat, broccoli, radish, onion, and pea green sprouts)
foods that naturally concentrate important nutrients.
• Sprouts (such as alfalfa, mung bean, sunflower, buck-
• Avocado
Superfoods, as opposed to vitamins or supplements, are
• Seeds
SUPERFOODS!
Add Energy to Your Day
VITAMIN/ BENEFITS Feel free to try a variety of vegetable or fruit combina- For smoothies, invest in a good smoothie maker (which For juicing, invest in a quality juicer specifically de- If you want to get the benefits of fiber in a drink, use (within 15 minutes after juicing) for maximum benefits. • It is best to drink freshly pressed juices immediately GENERAL JUICING GUIDELINES: food horizons, and add some variety to your life! tions based on season, supply
MINERAL
ESSENTIAL For resisting inflammation, pain, and • Cold-pressed, unrefined oils
INSTEAD FATTY ACIDS swelling. • Flaxseed oil
OF THIS... TRY THIS... (OMEGA-3, Controls blood pressure, heart and kidney • Soybean oil
OMEGA-6) function, and blood clotting. • Walnut oil
Tofu mayonnaise or homemade mayonnaise (see recipe for Homemade Mayonnaise on p. 176 or • Wheat germ
MAYONNAISE Increases metabolic rate and energy lev-
Cashew Mayonnaise, p. 177) els, which in turn helps burn calories. • Avocado
• Wild-caught salmon
A combination of grains and beans (which provide a complete protein), quinoa, sprouts, nuts, • Sardines
MEAT
and seeds • Fenugreek sprouts
• Parsley sprouts
CHICKEN Vegetable stock, miso broth, or garlic broth • Wheatgrass
STOCK
CORNSTARCH Agar-agar powder or flakes, arrowroot powder, or tapioca flour SILICON For strong bones, teeth and nails, and • Strawberries
healthy hair growth. • Grapes
Whole wheat flour, oat flour, millet flour, spelt flour, rice flour, rye flour, barley flour, kamut flour, • Beets
WHITE FLOUR
buckwheat flour, or almond flour • Almonds
• Sunflower seeds
• Alfalfa sprouts
WHITE RICE Brown rice varieties, quinoa, kasha, millet, wild rice, amaranth
• Bell peppers
• Spinach
WHITE PASTA Whole wheat pasta, rice noodles, or corn, kamut, or spelt pasta • Celery
• Carrots

16 HEALTHY EVER AFTER SOURCES lettuce, bok choy, and arugula green leafy vegetables, and garlic spinach, sprouts, yams, tomatoes, onions, peppers, citrus fruits, berries, broccoli, kohlrabi, apricots as cantaloupe, mango, carrots, yams, and and wheatgrass • Sunflower, alfalfa, and buckwheat sprouts • Dark leafy green vegetables, such as romaine • Sunflower seeds • Mushrooms • Sprouts • Organic egg yolks • Liver oil • Fish • All raw fruits and vegetables, especially red bell •

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POTASSIUM

MAGNESIUM

SELENIUM