Download The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer PDF

TitleThe 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer
Author
LanguageEnglish
File Size4.4 MB
Total Pages467
Table of Contents
                            Cover Page
The 200 SuperFoods That Will Save Your Life
Copyright Page
Contents
Acknowledgments
Introduction
1 Carbohydrates: Fruits
	1 Açai Berry
	2 Apples
	3 Apricots
	4 Bananas
	5 Blackberries
	6 Blueberries
	7 Blueberries (Dried)
	8 Boysenberries
	9 Cantaloupe
	10 Cherries
	11 Cocoa Beans
	12 Cranberries
	13 Cranberries (Dried)
	14 Dates
	15 Figs
	16 Goji Berries
	17 Grapefruit
	18 Grapes
	19 Grape Juice
	20 Honeydew Melon
	21 Kiwifruit
	22 Lemons
	23 Limes
	24 Lychees
	25 Nectarines
	26 Oranges
	27 Papaya
	28 Peaches
	29 Pears
	30 Persimmons
	31 Pineapple
	32 Plums
	33 Prunes (Dried Plums)
	34 Pomegranates
	35 Quinces
	36 Raisins
	37 Raspberries
	38 Strawberries
	39 Tangerines
	40 Watermelon
2 Carbohydrates: Starchy Vegetables
	41 Acorn Squash
	42 Artichokes
	43 Black (Turtle) Beans
	44 Butternut Squash
	45 Corn (Maize)
	46 Garbanzo Beans (Chickpeas)
	47 Green Peas
	48 Kidney Beans
	49 Lentils
	50 Lima Beans (Butter Beans)
	51 Navy Beans
	52 Pinto Beans
	53 Potatoes
	54 Pumpkin
	55 Quinoa
	56 Red Beans (Small Red Beans)
	57 Sweet Potatoes
	58 Tomato Paste
	59 Winter Squash
	60 Yams
	61 Yellow (Wax) Beans
3 Carbohydrates: “True” Vegetables
	62 Asparagus
	63 Beets
	64 Bell Peppers (Red/Yellow/Green/Orange)
	65 Bok Choy
	66 Broccoli
	67 Brussels Sprouts
	68 Cabbage (Green/Red)
	69 Carrots
	70 Cauliflower
	71 Celery
	72 Collard Greens
	73 Cucumber
	74 Eggplant
	75 Green Beans
	76 Hot Peppers
	77 Jicama
	78 Kale
	79 Kelp
	80 Leeks
	81 Lettuce
	82 Mushrooms
	83 Mustard Greens
	84 Onions
	85 Parsley
	86 Parsnips
	87 Radishes
	88 Rhubarb
	89 Rutabaga
	90 Salsa
	91 Scallions
	92 Shallots
	93 Spinach
	94 Summer Squash
	95 Swiss Chard
	96 Tomatoes
	97 Turnip Greens
	98 Watercress
	99 Zucchini
4 Carbohydrates: Grains
	100 Amaranth
	101 Barley
	102 Brown Rice
	103 Buckwheat
	104 Bulgur Wheat
	105 Corn Tortilla
	106 Millet
	107 Multi-Grain Cereals/Pilaf
	108 Multi-Grain Crackers/Bread (Whole Grain)
	109 Oat Bran/Oatmeal
	110 Popcorn
	111 Spelt and Spelt Pasta
	112 Spelt Pretzels
	113 Sprouted Grain Bread
	114 Sprouted Grain English Muffin/Whole Wheat English Muffin
	115 Sprouted Grain Tortilla
	116 Teff
	117 Triticale
	118 Wheat Germ
	119 Whole Wheat Couscous
	120 Whole Wheat Cracker/Flatbread/Crispbread
	121 Whole Wheat Pasta
	122 Whole Wheat/Whole Grain Pastry Flour
	123 Wild Rice
5 Carbohydrates: Dairy and Dairy Substitutes
	124 Greek-Style Yogurt
	125 1% Milk and Skim Milk
	126 Low-Fat or Nonfat Yogurt with Inulin
	127 Low-Fat Cottage Cheese
	128 Low-Fat Unsweetened Kefir
	129 Plain Low-Fat Yogurt
	130 Ricotta Cheese
	131 Soy Milk (Unsweetened)
	132 Soy Yogurt
6 Proteins
	133 Almond Butter
	134 Cheese
	135 Chicken Breast Without Skin
	136 Cod
	137 Edamame (Green Japanese Soybeans)
	138 Eggs—Organic Omega-3
	139 Eggs—Pasteurized 100% Liquid Egg Whites
	140 Eggs—Powdered Egg Whites
	141 Flounder
	142 Haddock
	143 Halibut
	144 Hemp Seed
	145 Peanuts
	146 Pollock
	147 Salmon
	148 Sardines
	149 Sole
	150 Soy Nuts (Roasted Soybeans)
	151 Tempeh (Fermented Soybean Cake)
	152 Tofu
	153 Trout
	154 Tuna
	155 Turkey
	156 Whitefish
7 Fats
	157 Almonds
	158 Avocado
	159 Chestnuts
	160 Flaxseed
	161 Hazelnuts (Filberts)
	162 Hemp Seed Butter
	163 Hummus
	164 Olives and Olive Oil
	165 Pecans
	166 Pine Nuts
	167 Pistachios
	168 Pumpkin Seeds
	169 Red Wine
	170 Safflower
	171 Sesame Seeds
	172 Sunflower Seeds
	173 Walnuts
8 Sweeteners and Desserts
	174 Agave Syrup
	175 Honey (Raw)
	176 Maple Syrup
	177 Blackstrap Molasses
	178 Semi-Sweet Chocolate Chips
9 Dietary “Free” Foods: Herbs and Medicinals
	179 Apple Cider Vinegar
	180 Brewer’s Yeast
	181 Cardamom
	182 Chamomile
	183 Chia Seeds
	184 Cinnamon
	185 Cloves
	186 Coriander and Cilantro
	187 Cumin
	188 Dandelion
	189 Endive
	190 Fennel
	191 Fenugreek
	192 Garlic
	193 Ginger
	194 Green Tea and White Tea
	195 Horseradish
	196 Marjoram
	197 Mint
	198 Rosemary
	199 Saffron
	200 Sage
10 Beverages
11 Sample Livits and Meal Plan Helper
12 Grocery Shopping
13 Livit Snacks
Appendix Actions That Will Save Your Life
Subject Index
Recipe Index
                        
Document Text Contents
Page 233

them to pop.

• Once the test kernels pop, add the rest of the popcorn to the oil. Cover the pan
and remove it from the heat for 30 seconds. (This gets all the kernels ready to
pop.) Return the pan to the heat. As the popping gets under way, gently shake
the pan, continuously, so that the popped corn doesn’t burn. When the popping
slows down so that there are seconds between the pops, remove the pan from
the heat, take off the lid, and pour the popcorn at once into a large bowl.

• Melt the butter and drizzle it over the popped corn. Add the salt last. Serve.

• NOTE Many cooks believe that adding salt to popcorn too soon results in tough
corn.

• VARIATION For popcorn with more taste and less fat, reduce or eliminate the
butter and add Spanish smoked paprika, nutritional yeast, cayenne pepper, chili
powder, curry powder, or cumin—or your favorite combination of the above!

YIELD 4 servings

NUTRITION ANALYSIS PER SERVING 205 calories, 12.5 g carbohydrate, 2 g protein,
16.9 g fat, 2.4 g dietary fiber

Spelt is a close relative of wheat and was widely cultivated in the Middle Ages,
though over time it lost out to other wheats. When harvested, spelt has a tough
hull on the grains that must be removed before it can be milled into flour.

Spelt provides potassium, phosphorus, magnesium, manganese, and the B
vitamins niacin, thiamine, and riboflavin. As a close relative of wheat, its
nutrition profile is much the same, though it appears to provide more niacin.
Spelt also contains gluten, making it inappropriate for people with celiac disease
or on gluten-free diets.

One and one-half cups of cooked organic
whole spelt pasta provide 190 calories, 40 g carbohydrate, 8 g
protein, 1.5 g fat, 5 g dietary fiber, and 1.8 mg iron.

Spelt is available as whole grain, flour, pasta, bread, and sprouted grain bread.
Like other whole grains, spelt should be kept away from light, heat, and

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Like other whole grains, spelt should be kept away from light, heat, and
moisture. The flour is more vulnerable to rancidity and loss of nutrients, so it
should be stored in the refrigerator.

½ pound spelt pasta
1 tablespoon olive oil
¼ cup water
1 carrot, peeled and cut into 2-inch × ½-inch strips
1 medium zucchini, cut into ¼-inch slices
½ small eggplant, cut into ¼-inch slices
½ red onion, cut into ¼-inch slices
½ bell pepper, any color, seeded and cut into thin strips
¼ cup pasta sauce OR marinara sauce

2 or 3 cloves garlic, minced
½ teaspoon Italian seasoning OR herbes de Provence
Salt and pepper

1 pint cherry tomatoes, halved
Grated Parmesan cheese, optional

• Bring a large pot of water to a boil. Add the pasta, and cook according to the
package directions until it is al dente. Try to time it so that the pasta will be
ready very shortly after the vegetables are cooked.

• In a large skillet, heat the oil and water over medium heat. Add the carrot,
zucchini, eggplant, onion, and pepper. Stir to coat them with oil and water.
Cook the vegetables for about 10 minutes, stirring only occasionally, until they
are just heated through and soft enough to eat. They should still be crisp and
colorful. Turn off heat, but leave the pan on the burner.

• Add pasta sauce to the vegetables. Add another ¼ cup of water to thin the
sauce, if necessary. Add garlic and Italian seasoning. Add salt and pepper to
taste.

• When the pasta is al dente, drain it and add it directly to the skillet with the
vegetables. Adjust the seasoning, if needed. Transfer to a serving bowl.

Page 466

ABOUT THE AUTHOR

Deborah Klein is the world’s first Livitician, a term she coined as an alternative
to Dietician to emphasize eating without deprivation. Her mission is to educate
others about achieving optimal wellness through individualized nutrition
counseling, balanced eating, intrinsic coaching, and exercise and movement.
She has been a top local dietitian, nutritionist, and media nutrition consultant in
Los Angeles for 14 years.

At the University of California, Davis, Deborah received a Bachelor of
Science in Dietetics and a minor in Exercise Physiology. She received her
Registered Dietitian license in Georgia and completed a Master of Science in
Foods and Nutrition with an emphasis in Sports Nutrition at California State
Polytechnic University in Pomona.

Her career experiences include hosting a television show in Georgia on
Midday News Live, teaching “5 A Day—For Better Health,” and working for
CNN and for Food & Health News. She was honored as “Registered Dietitian of
the Year” by the Spectrum Health Club in Los Angeles. Recently, she was
named “Young Dietitian of the Year” by the American Dietetics Association
and served as President of the Los Angeles Dietetics Association.

Currently, Deborah has a private practice conducting individualized nutrition
counseling, nutrition education, corporate seminars, class lectures, and health
fairs. She focuses on medical nutrition therapy, weight
loss/management/control, optimal nutrition, meal planning, diabetes,
cardiovascular disease (hypertension, hyperlipidemia, high cholesterol, high
triglycerides), disease prevention, compulsive overeating, gastrointestinal
disorders (irritable bowel syndrome, celiac disease [gluten intolerance], Crohn’s
disease, diverticulitis, diverticulosis, fibromyalgia, pre-and post-pregnancy,
children and adolescents who are selective [“finicky”] eaters), family nutrition,
food allergies and intolerances, healthy dining, grocery shopping tips,
supermarket tours, quick and easy recipes, vegetarian (vegan, lacto-ovo, pesco)
eating, “baby boomer” health, geriatric and senior nutrition, and long-term
wellness.

She is writing a nutrition and health book, that
details her Livit philosophy for achieving your wellness goals and fitting these
goals into your lifestyle while maintaining the enjoyment of eating. Through

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nutrition education and discovering each individual’s full potential, Deborah
offers her clients “A Plan to For!”

Deborah is one of the most sought-after speakers and spokespersons in the
area of nutrition, wellness, and optimal lifestyle. She is a frequent guest on
television and radio shows promoting a healthy diet. Her website
(www.Livitician.com) provides detailed information about her services.

Throughout Deborah’s 15 years as a Registered Dietitian, she has expressed
her passion for nutrition and health by walking the talk, inspiring her patients
daily to stay motivated, respect their bodies, and do what is best to save their
lives!

http://www.Livitician.com

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