Thanks to all of you who have been patiently waiting for a new post! The last couple of months we have moved twice and said goodbye to my mother in law so I am finally feeling settled for now:)
I will do a quick review of the superfoods I have posted already and then give you the rest. I challenge you to just try and incorporate a few at a time until you get comfortable trying to find ways to include most each day.
So here are the 14 Super Foods in the Super Foods Rx book. Keep in mind, there are many more. These are the ones I will touch on for now.
*Try to eat: at least four 1/2 cup servings per week
*Includes: pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas, and green peas
*Try to eat: 1 to 2 cups daily
*Includes: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries
*Try to eat: 1/2 to 1 cup daily
*Includes: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard
*Try to eat 5 to 7 servings a day
*Includes: wheat germ and ground flaxseed, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, cous cous
*Try to eat 1 serving daily
*Includes: lemons, white and pink grapefruit, kumquats, tangerines, limes
*Try to eat 1/2 cup most days
*Includes: carrots, butternut squash, sweet potatoes, orange bell peppers
*Try to eat 2-4 times per week
*Includes: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams
***I suggest reading on this one as people seem to have opinions about it***
From what I have read, it seems like the benefits outweigh the risks as long as you are following the recommended amount.
*Try to eat: at least 15 grams of soy protein (30 to 50 isoflavones: not from isoflavone-fortified products) per day and divide total daily soy intake into two separate meals or snacks
*Includes: tofu, soymilk, soy nuts, edamame, tempeh, miso
*Try to eat: 1 cup steamed or 2 cups raw most days
*Includes: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell pepper
*Try to drink one or more cups daily
*green or black
*Try to eat one serving of processed tomatoes or others listed below per day and multiple servings per week of fresh tomatoes
Includes: red watermelon, pink grapefruit, Japanese persimmons, red fleshed papaya, strawberry guava
Try to eat: 3 to 4 servings per week of 3 to 4 oz (maximum 4 oz per serving)
Includes: skinless chicken breast
*Try to eat: 1 oz, five times a week
*Includes: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews
*Try to eat 2 cups daily
Note that the main Superfood has the most benefit. The foods after "Includes" are other options that share the same benefits as the main superfood. This gives you options for variety and creativity in trying to includes these foods in your daily diet.