Switch to Superfoods!

Superfoods that are NOT:

• No refined or processed foods • Free of additives, preservatives, and synthetic colors

• No processed or smoked meats • Only occasionally (once or twice a week) consume canned fish (sardines, tuna) and no canned vegetables or meats (beans, garbanzos, beets, or corned beef).

• No refined flour, sugar, or wheat.

• Avoid white rice, potatoes, and maize. Quinoa and brown rice are OK.

• No frying or vegetable oils. Coconut oil and olive oil are acceptable.

No tofu or soy products. Only gluten-free soba noodles made from 100% buckwheat, acorn, or mung bean flour.

• No dairy cheese with added fat. Yogurt, kefir, farmers' cheese, cottage cheese, Greek feta cheese, and occasionally (depending on the situation) low-fat cheddar or mozzarella are acceptable dairy products. Context-related denotes that topping casseroles or superfood pizza with some grated low-fat cheddar or mozzarella is OK.

• Avoid commercial salad dressings and condiments made with corn syrup or vegetable oils (Mayo, Ketchup, BBQ sauce). It's okay to eat hummus, guacamole, mustard, pesto, and hot sauces.

Superfood meals have been around for a very long time, and you may find some superfood dishes in cookbooks from the Mediterranean, China, Japan, or Europe. Soups, salads, stews, and grilled meats and vegetables are popular dishes made with superfoods. Hummus, guacamole, tapenade, basic chicken or beef soup with vegetables and no noodles, any slow-cooked stew with leaner meats and vegetables, some bean dishes without ketchup and sugar, some lentil dishes and curries, any salad without store-bought dressing, pasta, bacon, or bread, and any grilled leaner fish or meat and vegetable are a few examples of well-known superfoods recipes. Many other traditional dishes can be readily altered to become superstars of the superfood movement, such as Japanese dishes that substitute brown rice for white rice and omit sugar and soy, or Chinese stir fries that substitute rice, sauce thickener, soy, and oil.

I do not support any long-term dietary restrictions on any food group, with the exception of

diets that don't include industrially processed food. We have seen what commercial food has done to contemporary society, and for many, that is not a choice. Yo-Yo Nation needs to stop eating junk food and start eating superfoods!

Let me add one final justification for my conviction that the Superfoods Diet will transform your life. Once you understand the many health benefits of a wide variety of superfoods and why processed food is so detrimental on so many levels, I'm confident that you will question why you are eating this and why you are endangering your health. You will also doubtless think twice whenever you are served any processed food. I can do better because there are delectable foods that will reduce my inflammation and ward off cancer. You cannot go back and forget all the information on superfoods and processed food once you have broadened your understanding. And if you have children, I'm fairly certain that you will pause before serving them processed colored food rather than a nutritious, delectable Superfoods dinner.

Some individuals detest cooking or simply lack the time. And it goes without saying that the Superfoods Diet will take some time to prepare and purchase for fresh foods. The good news is that 90% of the meals can be made relatively quickly. Here are a few 10 minute prep time Superfoods meal examples:

• You can cut vegetables while grilling fish or meat.

• Stir fries may usually be made in ten minutes.

• Stews, casseroles, and slow cooker meals are frequently made.

less than ten minutes. Typically, you add minced onions, carrots, meat, and another vegetable to each of them (green peas, green beans, mushrooms, eggplants, red peppers etc.). And once you've put all the ingredients in a pot, casserole, or slow cooker, you're done; watching stews cook doesn't take up a lot of time (same with monitoring casserole in the oven). Large pots or casseroles can be prepared once a week, frozen, and eaten once or twice throughout the week. On Sunday night, prepare two of these dinners, and you are ready for the week.

• Eggs or oatmeal can be prepared quickly for breakfast with superfoods.

My argument is that if you are mentally prepared for, you can consume healthily.

shopping for nutritious ingredients and preparing nutritious meals. Even if you work two jobs and have a large family, you may still find a few of hours on Sunday night to prepare everything for the week. Purchase pre-cut packs of spinach, cabbage, and other vegetables; simply add salt, olive oil, and either lemon or apple cider vinegar before eating. On Sunday night, prepare some vegetables for salads and snacks. Put them in a Tupperware, and you're good to go for a couple of days. Additionally, prepare one stew in the large pot while also adding stuff to the slow cooker. Also, freeze whatever you've cooked. Several hard boiled eggs are in your refrigerator. For your weight loss journey, be over-prepared. A Superfoodie is going to emerge from within you! The Superfoodie Manifesto can be read.

Use superfoods instead!

Now that you don't have any processed food in your home and are well-stocked with fresh produce, fruits, and other nutritious foods, you're ready to make a change in your life. Congratulations on your desire to improve your health and appearance! Please keep in mind the following details:

Breakfast Veggies: When I mention breakfast vegetables, I'm referring to cucumber, pickles, and some red or yellow pepper stripes. You can consume celery, green onions (spring onions), and sauerkraut if you choose. I like to have mine with eggs, farmers' cheese, or cottage cheese. Hey, you can even have spinach, lettuce, broccoli, and cauliflower for breakfast. If you'd like, you can roast or grill some vegetables, such as peppers, eggplant, and zucchini, and serve them with hearty breakfast dishes.

Cinnamon: A very potent antioxidant, cinnamon decreases blood sugar levels and aids in maintaining insulin sensitivity. Every time you eat oatmeal, add it.

Cocoa: Consuming cocoa is linked to lower blood pressure, better blood vessel health, and lower cholesterol levels. Dark chocolate is consumed by some; I either add it to oatmeal or drink it. Purchase unsweetened cocoa that is ideally raw because high-temperature processing destroys the cocoa's beneficial components.

Nuts and Seeds: Ground flax is usually preferred. Purchase flax meal, or use a coffee grinder to grind them. The healthiest nut to eat is an almond, but you can also occasionally consume walnuts, Brazil nuts, or pecans. It's clever to consume a different variety of nuts every time, but keep in mind that almonds are the healthiest.

Grilling and frying: Cook the majority of the meat and fish for 7 to 10 minutes in a skillet with a little coconut oil. Don't go overboard. Avoid over-grilling. Replace the indicated meat in the recipe with something comparable if you don't like it. Use chicken or beef in place of fish or pork. Consider the fact that organ meats like liver and kidneys contain more vitamins than meat. Use chicken if you don't want red meat. If you're in the mood for fried meals, coat the meat in beaten eggs and then bake it in the oven with flax meal instead of breadcrumbs.

Make use of coconut oil. Period. Avoid corn oil and mixed vegetable oils.

soybean oil, too. Because of my low thyroid, I use coconut oil in my cooking and consume one spoon of it once a day; to me, it tastes like heaven and is far superior to Bounty. In addition to battling plaque in the brain, medium chain triglycerides found in coconut oil also combat cancer. Alzheimer's is brought on by brain plaque. Additionally improving metabolism, coconut oil also benefits the skin. When ingesting a scoop of coconut oil on an empty stomach, some people experience stomach discomfort, and others even throw up. Eat coconut oil after meals or incorporate it into a meal if you experience this.

Extra-virgin olive oil: Due to its high concentration of monounsaturated fatty acids, olive oil is the healthiest oil you can purchase. The oil that is produced after the first cold pressing of the olives is known as extra-virgin. The most costly olive oil is also the purest. It should not be used for cooking, though, due to its low smoke point.

Low-fat or non-fat Greek (or plain) yogurt is the only type that is advised for pairing with low-fat cheese. Use any plain yogurt if you can't find Greek yogurt. I think the best-tasting yogurt is those with 0.5% or 1% fat. If you prefer fruit yogurt, mix some fresh (or frozen) fruit with plain or Greek yogurt and, if necessary, sweeten with Stevia or raw honey. By doing that, you'll be able to identify the actual ingredients in the snack and avoid the industrial additives prevalent in fruit yogurts. Instead of cottage cheese, choose low-fat farmers cheese. Pick low-fat versions of Cheddar, Colby, or Mozzarella.

Buy low-fat, lean ham or deli meat that hasn't had any sugar added, or as little sugar as possible. Lean ham is one of the foods that individuals who are just making the changeover from processed food need to eat since it is comfortable and "nearly healthy," even though I don't recommend eating anything processed. I shifted from ham to canned sardines in less than two weeks. They contain a lot of protein, Omega-3 fatty acids, selenium, phosphorus, and vitamin D while still being processed foods with the fewest chemicals and additives. Olive oil-packaged sardines are preferred over those that are packaged in soybean oil. If the oil is not olive oil, drain the excess from the food. Sardines canned in vinyl-lined, BPA-containing cans should not be purchased.

Breads: Whether they are gluten-free or paleo, all breads should be avoided. Try egg-based flatbread recipes like egg pancakes, egg muffins, egg pizza crust, or almond/tapioca flour naan if you're craving something that tastes like bread.

Salad dressings: Store-bought salad dressings are made with canola or soybean oil and high fructose corn syrup. Ignore them. Forever. The "Italian Dressing" of olive oil, lemon, minced garlic, and salt would be comparable to the "Superfoods Dressing."

a few herbs The second dressing will be referred to as "Yogurt Dressing" and will consist of olive oil, salt, and half a cup of plain, low-fat yogurt or low-fat buttermilk. I often use 1 teaspoon of olive oil per person, with additional amounts added to taste. A teaspoon of mustard or some herbs like basil, oregano, marjoram, chives, thyme, parsley, dill, or mint would occasionally be added. If you enjoy hot, spicy food, season the dressing with cayenne. It will quicken your metabolic rate.

a stir-fry Meat and vegetables are stir-fried in coconut oil. Only season with fish sauce and add some minced garlic, ginger, and half of the onion. If necessary, add arrowroot or tapioca flour to the sauce to thicken it.

Condiments Leave away the mayo, tartar sauce, ketchup, and barbecue sauce, which are all processed foods that include refined soybean oil (more high fructose corn syrup then ketchup). Hummus, salsa, spicy sauce, guacamole, mustard, and pesto are all nutritious condiments. In Phase 1, use them sparingly.

Cooked broths can be frozen. I don't want to eat processed food, so every few weeks I make a big pot of chicken soup and freeze half of it.

Oatmeal: Purchase normal, unenriched, unsweetened oatmeal.

Exotic Superfoods: People often remark, "Oh, Superfoods are so expensive," remembering various Superfoods in powder form (Spirulina, Chlorella), or Superfoods berries and seeds, when they learn that I only eat Superfoods (Goji, Chia). They keep asking if I've tried strange Superfoods after I clarify that I consume common Superfoods like kale and avocado every day. Yes, I have, but I didn't want to develop dishes that prominently emphasize such Superfoods or include them in everyday cooking because people would complain that the components were too pricey. Thus, I'll outline how I employ a variety of unique Superfoods here:

• You can use Chlorella and Spirulina in the same way that I add seaweed to any soup or stew I cook. Additionally, they can be included in salads, sauces, and smoothies. Some people use them with Maca powder in granola recipes or energy bars.

• Add 1 tablespoon of Spirulina, Chlorella, Maca, or Matcha to any salad dressing. Chlorella has a strong flavor (conjure up images of pond water or horse hay), whereas Spirulina has an oceanic flavor (conjure up images of seaweed or something fishy), Maca has an earthy/nutty flavor (which goes well with smoothies), and Matcha is essentially powdered green tea, so you already know what it tastes like. The easiest way to eat spirulina and seaweed is in a vegetable soup or any

fish soup In typical smoothies, it tastes bad, but a strong flavor can cover it up (think grapefruit, lemon, lime, pomegranate or granny Smith apples)

• I consume goji berries as a snack and also add them to smoothies and porridge for breakfast.

• Chia seeds can be substituted for flax seeds in any recipe (oatmeal breakfasts, smoothies)