The 200 SuperFoods That Will Save Your Life (61 page)

Dark chocolate (such as Scharffen Berger Extra Dark Fine Artisan with 82% cacao)

Flavored gelatin mix (such as Hain Pure Foods)

Lollipops (such as Yummy Earth)

Low-fat cookies (such as Chocolatey Eats Cookies for People)

Low-fat pudding mix (such as Mori-Nu Mates)

Low-fat rice pudding

Low-fat tapioca pudding

Muffin mix (such as Arrowhead Mills Perfect Harvest)

Multi-grain pancake/waffle mix (such as Up Country Organics)

Puddings (such as Hain Pure Foods)

Soy cocoa mix (such as Country Choice)

Stone-ground whole wheat flour (such as Arrowhead Mills)

Vanilla wafers (such as Country Choice Organic Snacking Cookies)

Whole wheat pastry flour (such as Bob's Red Mill)

Meats

Boneless, skinless chicken breast (such as Empire)

Ground turkey breast (such as Empire, Jennie O)

Kosher beef—Non-Glatt (such as David's)

Lean beef, such as shoulder steak, strip steak, brisket, shoulder pot roast

Seafood

Cod

Haddock

Halibut

Mahi-mahi

Orange roughy

Pollock

Salmon

Sole

Tilapia

Wild-caught fresh Alaskan halibut

Wild-caught fresh Alaskan king salmon

Beverages

100% fruit juices with no added sugar

100% pomegranate juice, not from concentrate

Apple juice plus 120% Vitamin C (such as Hansen's)

Caffeine-free herbal coffee (such as Teeccino Chocolate Mint or Hazelnut)

Chamomile tea

Echinacea elder tea

Ginger root tea

Golden green tea

Green tea (such as Kettle Brewed Unsweetened)

Juice (such as Wymans Wild Blueberry Juice)

Mineral water (such as Glacéau Smart Water)

Peppermint tea

Roasted grain instant beverage (such as Natural Touch Kaffree Roma)

Rose hips tea

Sparkling water (such as Arrowhead, Perrier, Pellegrino, Gerolsteiner, 365)

Sports drinks (such as Trader Joe's Traderade)

Unsweetened brewed white tea (such as Inko's Hint O'Mint 100% Natural White

Iced Tea)

Unsweetened peppermint water (such as Metro Mint)

White tea (such as Kettle Brewed Unsweetened)

Wine

Red wine, made without sulfites (such as Larocca, Coates)

The following snacks are balanced with high-fiber carbohydrate and low-fat protein for either pre- or post-exercise or between meals. Each snack has about 150 calories in order to provide a metabolic benefit.

1 •
Make your own trail mix with 1 tablespoon of roasted peanuts (check ingredients for peanuts with no oils added) + 1 tablespoon of raw almonds
OR
other nuts and seeds + 2 tablespoons of raisins
OR
dried blueberries
OR
dried cranberries (check ingredients for no sugar or additives).

2 •
Make a shake with ¼ cup of nonfat dry milk powder
OR
whole soybean powder + ½ cup of a fruit of your choice + ¼ cup of plain yogurt + 2 cups of 1% milk or organic vanilla soy milk.

3 •
Make mini-sandwiches with two tablespoons of all-natural peanut butter
OR
soy nut butter + ½ sprouted grain bagel
OR
whole wheat pita
OR
5 small whole wheat crackers (such as ak-mak or Woven Wheats).

4 •
Make a smoothie with ½ cup of plain yogurt
OR
nonfat Greek-style yogurt + 1 cup of vanilla soy milk + a small frozen banana + 6 frozen strawberries.

5 •
Make a mini-pizza with ¼ cup of pizza sauce
OR
marinara sauce + 1 English muffin + 1 sliced tomato + 1 ounce of Jarlsberg light Swiss cheese on top; heat in a toaster oven until the cheese is melted.

6 •
Make a layered waffle treat with 1 whole grain blueberry toaster waffle + ½ cup of plain low-fat yogurt + ½ cup of fresh berries
OR
defrosted frozen berries.

7 •
Top ½ cup of low-fat cottage cheese with 1 cup of cantaloupe cubes
OR
honeydew melon cubes.

8 •
Top 1 slice of sprouted grain cinnamon raisin bread with ¼ cup of low-fat ricotta cheese; sprinkle 1 teaspoon of cinnamon on top.

9 •
Combine ¼ cup of low-fat ricotta cheese
OR
cottage cheese with ½ cup of applesauce and 1 teaspoon of cinnamon. Sprinkle 1 tablespoon of low-fat granola on top.

10 •
Make a wrap with 1 whole wheat tortilla + 1 whole egg and 2 egg whites, scrambled + salsa as topping.

11 •
Make a stuffed pita with ½ whole wheat pita + ½ cup of low-fat cottage cheese + ½ cup of sliced peaches
OR
pears (canned in juice or water, and drained).

12 •
Make a stuffed pita with 1 whole wheat pita + 1 ounce of sliced turkey breast
OR
1 ounce of sliced part-skim cheese
OR
soy cheese + tomato + a squirt of mustard.

13 •
Make mini-sandwiches with 2 ounces of chicken salad
OR
tuna salad + 5 whole wheat crackers.

14 •
Mix ½ cup of low-fat cottage cheese with ¼ cup of strawberry yogurt; sprinkle with muesli cereal.

15 •
Combine ¼ cup of cereal (≥5 g dietary fiber) with 1 cup of plain low-fat yogurt.

16 •
Make apple treats with 2 tablespoons of soy nut butter + 2 apple halves.

17 •
Make PBJ treats with 2 tablespoons of all-natural peanut butter + 1 tablespoon of all-fruit jam + 5 small whole wheat crackers (such as ak-mak).

18 •
Top a mini-bagel with 1 ounce of turkey breast
OR
chicken breast.

19 •
Combine 1 tablespoon of slivered almonds with 1 cup of vanilla yogurt.

20 •
Combine ¼ cup of raisins with ¼ cup of soy nuts (such as Dr. Soy or Genisoy).

21 •
Have ½ cup of edamame and a small piece of fruit (2” in diameter) for a complete balanced snack.

22 •
Combine 1 cup of coffee-flavored soy milk with ¼ cup of nonfat dry milk powder, 1 teaspoon of cocoa powder, and ice for a high-protein ice mocha.

23 •
Make mini-pizzas with 1 ounce of fresh mozzarella cheese + fresh organic tomatoes + basil + 5 small whole wheat crackers (such as Woven Wheat).

24 •
Have 1 piece of low-fat string cheese (such as Horizon) and a medium (4” in diameter) apple
OR
pear.

25 •
Make a mini-pizza with 1 ounce of part-skim mozzarella cheese + 1 whole wheat tortilla
OR
toasted wheat pita + veggies (tomatoes, bell peppers, broccoli); heat in a toaster oven until the cheese is melted.

26 •
Make a peanut butter treat with 1 tablespoon of all-natural peanut butter spread on celery sticks + slices from 1 apple; sprinkle with 1 tablespoon of sunflower seeds.

27 •
Make a frozen banana by dipping 1 peeled banana into a mixture of cocoa and a dash of honey
OR
pure maple syrup; roll the banana in 2 tablespoons of ground nuts (ground peanuts and walnuts
OR
soy nuts); freeze individually in plastic wrap.

28 •
Have 1 cup of flavored low-fat organic kefir (such as Lifeway or Helios).

29 •
When ordering at coffee houses, have 2 tea bags of your favorite tea with foamed nonfat milk
OR
soy milk, and 1 reduced-fat muffin
OR
1 slice of banana bread
OR
pumpkin bread
OR
½ cup of the “house” granola.

Incorporate these snacks as part of your meal plan. If you still feel hungry beyond your individualized snack or meal times, nosh on vegetables—the “free foods” (for example, bell peppers, celery, carrots, cucumbers, and cherry tomatoes). Drink a lot of water and unsweetened tea (or try drizzling a few drops of agave nectar into tea) between snacks or meals.

Invest time in yourself and in your health. The healthier you are, the more productive you'll be, the more you can contribute, and the more fulfilling your life will be.

Keep yourself on a healthy path by scheduling time for self-care, sleeping seven to eight hours per night, and focusing on the following tips to help you eat for physical fuel rather than emotional fuel.

1 ·
Before you eat, take a few seconds to do a mind-body check. Ask yourself, “Am I hungry or am I stressed/anxious/depressed?” If you are not hungry, move on to something else, perhaps call a friend. Address the emotion you are feeling. What does your mind really want?

2 ·
Sit down while eating. This promotes enjoyment and aids digestion. Standing up while eating encourages mindless eating—calories that we may forget we ate.

3 ·
Eat slowly. Try to give yourself 20 minutes to eat a meal; put your fork down between mouthfuls. It takes about 20 minutes for your brain to send the message that you're full.

4 ·
Pre-portion your plate with food, rather than having serving plates or bowls on the table.

5 ·
Have one designated location for eating your meals and snacks.

6 ·
Cut up your three- to four-ounce portion of meat or fish in small cubes or strips mixed with whole grains and a lot of vegetables so that you have visual cues to help you feel more satisfied.

7 ·
Use a smaller plate (about 8 inches in diameter) for your meal so that it looks fuller, even with less food; fill it with a lot of non-starchy vegetables.

8 ·
If you still feel hungry after your meal, drink more water and distract yourself by moving away from the table and doing a non–food-related activity (for example, take a bath, paint, exercise, or shop). If distraction doesn't work,
enjoy your “free foods” (bell pepper sticks, carrots, celery, cherry tomatoes, and hot unsweetened cocoa with cinnamon and agave nectar).

9 ·
Have one indulgence a day to prevent feeling deprived and to promote mental satisfaction. Fit it in as part of your meal by reducing the carbohydrates and fat in that meal.

10 ·
Eat before you leave the house. If you're on the go all day, pack some balanced snacks in an insulated lunch bag with an igloo ice pack.

11 ·
After you eat your pre-portioned snack or meal, brush your teeth, which will help affirm the completion of that eating time.

12 ·
Get up off your seat and
move
! For every hour you work, move for five to ten minutes—for example, use a portable phone and walk around, do leg lifts at your desk, go up and down a flight of stairs, or dance.

13 ·
If you have some extra body fat to work off, increase your awareness of what is really going on with your eating habits: Write down what you eat and when you eat it for three days (two work days and one non-work day). You may discover that you are waiting too long between eating, overloading on food, or perhaps not eating any protein until noon.

14 ·
Increase your physical activity by parking farther away from your destination and walking the distance or by taking the stairs instead of the elevator.

15 ·
Before you take another cookie, ask yourself, “Is this food really that important? No, spending time with my family, talking, playing, reading, and spiritual growth are the priorities.”

16 ·
Write down three action-oriented and doable goals every two weeks. Choose positive wording for the goals.

17 ·
Watch how your clothes fit rather than what the scale says. Focus on decreasing body fat and increasing muscle mass.

18 ·
Be a trendsetter for others. Realize that the choices you make and your actions have a lasting impact on the people you interact with.

19 ·
Erase “good” food and “bad” food talk. Wipe away feelings of guilt.

20 ·
To nourish a healthy relationship with food, picture yourself living the “blue lagoon” lifestyle: Imagine that you grew up on an island and never heard of a fad diet, never heard all the societal verbiage about fattening foods, never heard about foods that are too high in carbs—all you know is which foods you like to eat. Write down what those foods are for you. What do you truly like to eat? Erase the voices that you have heard in the past telling you, “Don't touch that food—it will go right to your belly.” Just think of foods that you like.

Realize that food does not have a heart or mind or soul. It is simply your fuel and physical nourishment.

To have mental healing, focus on doing a recreational activity—
RE-CREATION.
Spend time with your hobbies, talk to an inspiring friend, meditate, write your thoughts down in a journal, and
move
—emotion is the state of motion.

Enjoy Liviting!

1 ·
Fit
moving
into your day (schedule it on your calendar).

2 ·
Take time to
meditate
(even if only for 30 seconds when you are feeling stressed), visualize yourself at the ocean, take three deep breaths.

3 ·
Sip water
throughout the day.