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Superfoods for Dummies PDF

361 Pages·2009·7.82 MB·English
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Spine: 0.72 Health & Fitness/Diets Making Everything Easier!™ Transform your diet and reap the extraordinary benefits of superfoods Open the book and find: d s o o e r f p u Want to eat healthier, lose weight, and fight off disease? S (cid:127) A nuts-and-bolts breakdown of S You can do it with superfoods! This friendly guide explains each superfood everything you need to know — why you need superfoods, u (cid:127) W ays to incorporate superfoods the science behind them, and how to prepare and enjoy into your everyday diet p them. From bananas and carrots to oatmeal and salmon, (cid:127) Tips for saving money on you’ll gain a healthy attitude toward eating right! e superfoods r (cid:127) Get the skinny on superfoods — know the basics of a balanced, (cid:127) T he healthiest cooking methods nutritional diet, and why superfoods are so powerful f (cid:127) More than 50 easy-to-prepare, o (cid:127) Take a closer look — examine the unique properties of tasty recipes — from breakfast to superfoods and the best ways to store and prepare them o dessert (cid:127) Explore exotic flavors — discover Asia’s goji berries, Mexico’s (cid:127) The top dietary supplements d chia, Indonesia’s mangosteen, and other unusual superfoods (cid:127) How to grow your own superfoods s (cid:127) Launch your superfoods lifestyle — plan healthy meals you and garden your family will enjoy Learn to: Go to dummies.com® (cid:127) Purchase and prepare extremely healthy for more! foods (cid:127) Improve your diet and live longer (cid:127) Increase your energy and control your weight (cid:127) Prevent disease and avoid costly trips $19.99 US / $23.99 CN / £14.99 UK to the doctor ISBN 978-0-470-44539-6 Brent Agin, MD, is a family physician in private practice focusing on wellness medicine, diet, nutrition, and improving one’s health. As medical director at a successful weight loss clinic and laser medical spa, Dr. Agin Brent Agin, MD counsels patients on matters of health, fitness, and aging. Shereen Coauthor, Healthy Aging For Dummies Jegtvig, MS, is a health and nutrition writer with two decades of Agin Shereen Jegtvig, MS experience counseling people on nutrition and diet. Jegtvig Superfoods FOR DUMmIES ‰ by Dr. Brent Agin and Shereen Jegtvig Superfoods For Dummies® Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2009 by Wiley Publishing, Inc., Indianapolis, Indiana Published by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permit- ted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http:// www.wiley.com/go/permissions. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/ or its affi liates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITH- OUT LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZA- TION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Control Number: 2009925033 ISBN: 978-0-470-44539-6 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 About the Authors Brent Agin, MD: Dr. Agin was born and raised in Michigan, where he devel- oped an appreciation for athletics and exercise at a young age. In 1989, he went off to Michigan State University, competing for four years on the MSU soccer team and earning Academic All-Big Ten honors during his junior year. He decided to pursue a career in medicine and attended Michigan State University College of Human Medicine, graduating in 1999. He headed south to fi nish his medical career, completing residency training in Family Medicine at the University of South Florida in 2002. Dr. Agin’s lifelong interest in sports expanded into the fi elds of health and nutrition. Once he entered into private practice, he implemented a practice model that allowed him to focus not only on medical care, but also on the use of diet and nutrition to improve health. Dr. Agin co-authored the book Healthy Aging For Dummies (Wiley) while continuing to expand his diet and nutritional supplement line called Trim (www.trimlifestyle.com). He now practices wellness medicine and helps patients understand the powerful impact they have on their health and aging. Shereen Jegtvig: Shereen Jegtvig began her fi rst career as a chiropractor in 1990. She practiced in western Wisconsin, where she saw the effects of healthful (and not so healthful) diets on her patients every day. In order to offer the best care to her patients, she knew she needed to learn more about which foods could do the most to improve human health. Thus, her fascina- tion with superfoods was born. Armed with nutrition books (and eventually a new computer with dial-up Internet access), Shereen spent countless hours researching and learn- ing about superfoods. The advent of broadband cable Internet access led her to more effi cient online searches, a mild Internet addiction, and, most importantly, the opportunity to write about nutrition for the large Web site About.com in 2004. Shereen enjoyed her newfound ability to reach a large audience that just couldn’t be duplicated in a clinical setting, so she began her second career as a health and nutrition writer. She returned to college and earned a master of science degree in human nutrition with special interest in the effects of omega-3 fats on cognitive function. Today, at nutrition.about.com, she focuses on teaching readers why they need to eat superfoods as well as pre- senting helpful dietary tips and how-to’s. Shereen knows that a pomegranate or a carton of blueberries won’t help anyone’s health if they never leave the refrigerator. Dedication Brent dedicates this book to his parents and siblings who pushed him both in athletics and academics and provided the guidance to live healthy. A special thanks to his wife Cindy and their two daughters, Emma and Grace, who have supported the long hours dedicated to his overwhelming number of projects. He can’t forget his offi ce staff — Ina, Kathy, and Zoe — for their dedication and hard work. Thanks to Shereen Jegtvig, whose extensive knowledge in nutrition and excellent writing style made writing this book a pleasure. Shereen dedicates this book to Jim Lehman, who loves her, motivates her, and puts up with her endless hours of Internet research and writing, and to her children Kendyl and John Reis, who fi ll her life with happiness and wonder (and a lot of dirty dishes). And special thanks to her parents, Virgil and Becky Jegtvig. Acknowledgments The authors thank the following people: To our editor, Alissa Schwipps, for her patience and expertise. Special thanks to Tracy Boggier, whose courage we appreciate and whom we hope to work with again. To our incredible agent, Barb Doyen, for her thoughtful ideas, guidance, and special creative zest. To Meg Schneider for her assistance and for keeping our brains and ideas on track. Publisher’s Acknowledgments We’re proud of this book; please send us your comments through our Dummies online registration form located at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Composition Services Media Development Senior Project Coordinator: Kristie Rees Senior Project Editor: Alissa Schwipps Layout and Graphics: Reuben W. Davis, Acquisitions Editor: Tracy Boggier SDJumper, Sarah Philippart, Christine Williams Copy Editor: Christy Pingleton Proofreaders: Laura L. Bowman, Assistant Editor: Erin Calligan Mooney John Greenough, Joni Heredia Editorial Program Coordinator: Joe Niesen Indexer: Silvoskey Indexing Services Technical Editor: Patricia Santelli Special Help: Elizabeth Rea Senior Editorial Manager: Jennifer Ehrlich Editorial Assistants: Jennette ElNaggar, David Lutton Cover Photos: ICHIRO Cartoons: Rich Tennant (www.the5thwave.com) Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies Ensley Eikenburg, Associate Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/General User Composition Services Gerry Fahey, Vice President of Production Services Debbie Stailey, Director of Composition Services Contents at a Glance Introduction ................................................................ 1 Part I: Getting the Skinny on Superfoods ....................... 7 Chapter 1: Nourishing Your Body with Superfoods ......................................................9 Chapter 2: Appreciating the Ageless Wonders of Superfoods ...................................25 Chapter 3: Supplementing Superfoods .........................................................................41 Part II: From Apples to Wheat Grass: A Look at the Superfoods ............................................ 57 Chapter 4: Getting Fruitful and Reaping the Rewards .................................................59 Chapter 5: Vegging Out in a Good Way .........................................................................77 Chapter 6: Gathering Nuts and Seeds ...........................................................................93 Chapter 7: Angling for Super Seafood .........................................................................107 Chapter 8: Going with the Grains and Legumes.........................................................119 Chapter 9: Spicing It Up with Flavor (and Flavonoids) .............................................133 Chapter 10: Exploring Exotic Superfoods ...................................................................147 Part III: Launching Your Superfoods Lifestyle ............ 165 Chapter 11: Bringing Superfoods into Your Life ........................................................167 Chapter 12: Getting Your Family Onboard .................................................................181 Chapter 13: Shopping for Superfoods .........................................................................193 Chapter 14: Growing Your Own Superfoods ..............................................................209 Part IV: Putting Superfoods on Your Table ................. 225 Chapter 15: Preparing and Preserving Superfoods without Sacrifi cing Nutrition ....................................................................................................227 Chapter 16: Starting the Day Right: Superfood Breakfast Recipes ..........................241 Chapter 17: Gathering for the Family Meal: Superfood Main Dish Recipes ...........257 Chapter 18: Filling Your Plate: Super Salad and Side Dish Recipes .........................273 Chapter 19: Rounding Out the Menu: Super Snacks, Appetizers, and Desserts ....287 Part V: The Part of Tens ........................................... 301 Chapter 20: Ten Super-Duper Superfoods ..................................................................303 Chapter 21: Ten Sensational Dietary Supplements ...................................................309 Chapter 22: Ten (Plus) Ways to Make Sure You Get Your Daily Superfoods .........317 Chapter 23: Ten (Plus) Almost-Superfoods that Can Help Round Out Your Diet ......................................................................................................................323 Index ...................................................................... 329 Table of Contents Introduction ................................................................. 1 About This Book ..............................................................................................1 Conventions Used in This Book .....................................................................2 What You’re Not to Read ................................................................................2 Foolish Assumptions .......................................................................................3 How This Book Is Organized ..........................................................................3 Part I: Getting the Skinny on Superfoods ............................................4 Part II: From Apples to Wheat Grass: A Look at the Superfoods .....4 Part III: Launching Your Superfoods Lifestyle ....................................4 Part IV: Putting Superfoods on Your Table ........................................4 Part V: The Part of Tens ........................................................................5 Icons Used in This Book .................................................................................5 Where to Go from Here ...................................................................................5 Part I: Getting the Skinny on Superfoods ........................ 7 Chapter 1: Nourishing Your Body with Superfoods. . . . . . . . . . . . . . . . .9 Understanding the Difference between Foods and Superfoods ................9 Boning Up on Basic Nutrition ......................................................................10 Introducing the big nutrients you need: Carbs, proteins, and fats ..............................................................................................10 Getting to know the little nutrients you need: Vitamins and minerals .....................................................................................14 Zeroing in on superfoods nutrients: Phytochemicals .....................16 Creating a Healthy, Balanced Superfoods Diet ..........................................17 Determining how many calories you need .......................................18 Following the food pyramid with superfoods ..................................19 Planning superfood meals and menus ..............................................21 Taking the First Steps toward a Healthier You with Superfoods ............22 Chapter 2: Appreciating the Ageless Wonders of Superfoods . . . . . .25 Boosting Your Immune System ....................................................................25 Helping Your Heart ........................................................................................26 Losing Weight .................................................................................................28 Protecting Against Cancer ............................................................................29 Improving Digestion ......................................................................................30 Easing Infl ammation ......................................................................................31 The role of antioxidants ......................................................................32 Fats and infl ammation .........................................................................32

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