Fourteen Foods That Will Change Your Life SuperFoods Rx STEVEN G. PRATT, M.D., AND KATHY MATTHEWS Recipes by Michel Stroot of the Golden Door and the staff at Rancho La Puerta In memory of Alex Szekely Contents E-BOOK EXTRA Cheat Sheet: Fast Facts on the Fabulous Fourteen SuperFoods Recipes Superfoods Rx Shopping Lists SuperFoods Rx Lifestyle Pyramid Acknowledgments Foreword by Dr. Hubert T. Greenway INTRODUCTION Welcome to SuperFoods Rx 1 PART I ■ SUPERFOODS RX: THE BASICS How Your Diet Is Killing You 11 Micronutrients: The Keys to Super Health 15 The Four Principles of SuperFoods Rx 19 SuperFoods Rx in Your Kitchen 28 PART II ■ THE SUPERFOODS Beans 37 Blueberries 49 Broccoli 62 Oats 71 Oranges 84 Pumpkin 98 Wild Salmon 109 Soy 124 Spinach 138 Tea 153 Tomatoes 160 Turkey (Skinless Breast) 171 Walnuts 181 Yogurt 194 PART III ■ THE SUPERFOODS RX MENUS AND NUTRITIONAL INFORMATION Superfoods Rx Menus and Recipes 207 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Nutrient Analyses 256 The Fourteen Super Nutrients 269 SuperFoods Rx Shopping Lists 277 Bibliography 305 Searchable Terms 327 About the Author Credits Cover Copyright About the Publisher viii Contents Foreword With the advent of fast-food chains and TV dinners, the whole idea of fresh vegetables and healthy foods was essentially forgotten by most of America. But little by little we are seeing a resurgence of interest in and commitment to healthy foods with greenmarkets springing up and organic foods being sold in supermarkets. SuperFoods Rx is the next major step for- ward in the food-health connection, and I am certain that people are ready to appreciate that what we eat can act as good or bad “medicine.” While most of us are well aware that food choices are important to health, very few people realize that foods can actually promote health. This is good news to us all because it means that instead of worrying about what foods we should avoid, it introduces an era when we can, at last, embrace foods—particularly SuperFoods—as allies in our quest to live long, healthy lives. We are constantly increasing our awareness and knowledge that “we are what we eat.” The Wall Street Journal recently featured articles includ- ing “Yes, There Are Some Healthy Snacks That Your Kids Will Actually Eat,” “Toward Smarter Snacks,” and “Big-Brand Logos Pop Up in Organic Aisle.” The very next day in the same publication was a half-page color spread of fruits and vegetables by a major food company welcoming the message “Diets rich in fruits and vegetables may reduce the risk of some