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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
terol-free.” Commercial fat-free foods may be inordinately
Broccoli
Dark leafy greens
product broadcasts that it’s “fat-free,” “sugar-free,” or “choles-
shopping for groceries. Ignore the front label, where the
preventing, health-promoting “superfoods” in your family’s diet:
Be sure to include some (or all) of the following disease-
make sure to cultivate the label-reading habit when you’re
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-
In general, the more intense the food’s color, the richer it
Nevertheless, with the depletion of our soils, the wide-
anced, we should need nothing more to supplement it.
Garlic
2
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-
Superfoods, as opposed to vitamins or supplements, are
Avocado
Seeds
SUPERFOODS!
Add Energy to Your Day
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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 o
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) Avocado
els, which in turn helps burn calories.
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 Sunflower, alfalfa, and buckwheat sprouts lettuce, bok choy, and arugula Dark leafy green vegetables, such as romaine Sunflower seeds Mushrooms Sprouts Organic egg yolks Liver oil Fish green leafy vegetables, and garlic spinach, sprouts, yams, tomatoes, onions, peppers, citrus fruits, berries, broccoli, kohlrabi, All raw fruits and vegetables, especially red bell Peas and pea greens Animal proteins: meat, chicken, dairy Sprouts, such as al

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POTASSIUM

MAGNESIUM

SELENIUM