Carol’s Nutrition Nuggets : SuperFoods = Success

By Carol Berg Sloan
Registered Dietician

I recently met with Dr. Wendy Bazilian, registered dietitian, owner of Bazilian’s Health Clinic in San Diego, and the nutrition specialist at the renowned Golden Door spa and fitness resort in Escondido. Her new book just came out and I love it. Here is a review.

With spring underway and the promise of summer fun in the sun – which can get us kicked into gear thinking about bathing suits and barbeques – dieters nationwide are trying on diets to see which one fits to slim down in time for summer.
The SuperFoodsRx Diet (Rodale/Jan 2008/ $25.95/hardcover), provides a program that fits the individual and focuses on science and practicality for busy people who want to lose excess pounds and improve their health. In addition, this book contain over 150 recipes which incorporate the “new” list of SuperFoods: beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, yogurt, apples, avocado, dark chocolate, dried superfruits like raisins and dried cherries, extra virgin olive oil, honey, kiwi, onions, pomegranates and also spices including cinnamon, cumin, garlic, oregano, thyme and turmeric.
1. Eat and know your SuperFoods. Convenient and familiar, the 14 original SuperFoods, nine newer additions and lots of nutritionally similar Sidekicks can be found in any local supermarket. They’re the disease-fighting, health-promoting foods that reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. New evidence shows these same foods can also promote weight loss. The SuperFoods contain SuperNutrients that actually help the body shed weight and inches, burn fat and rev the metabolism. (see list above)
2. Portion control — Yes. Calorie counting — no. Get a deck of cards and tennis ball. When ordering protein, like lean turkey or salmon, think of a deck of cards as your portion. For whole grain carbohydrates like brown rice and starchy vegetables like sweet potatoes, use a tennis ball as your gauge. Use the tennis ball for fruits and vegetables, too. Eat for the size you want to be.
3. Eat moderate meals and small, substantial snacks. You eat to lose weight with breakfast, lunch, dinner, a mid-morning SuperNutrient beverage and an energy-boosting afternoon snack. Meals fit your eating style, so choose a couple of breakfasts, lunches and dinners, and repeat. There’s no rigid list of what to eat on which day. Eat according to your taste and style using flexible, interchangeable menu options and lots of mix-and-match snacks.
4. Eating, not skipping, is essential. Daily snacks and well-timed meals work. Solve afternoon slumps by eating great foods and great combinations of foods to support energy and weight-loss goals. Avoid energy lows with scrumptious snacks, a combination of carbohydrates and protein/healthy fats:
• Whole grain crackers and peanut butter
• Sliced apple with cheese
• Dried cherries and walnuts
• Carrots and hummus
5. The SuperFoodsRx diet is a gateway to your overall lifestyle. Eating SuperFoods, exercising, stress management and getting adequate sleep are all metabolically important and related to achieving and maintaining a healthy weight. Simple strategies are provided, and the SuperFoods themselves can also help boost energy for exercise, assist in managing stress and contribute to better sleep.
Losing weight takes work, but it doesn’t have to cost you your health, your social life or your happiness. In deciding on a diet, choose to have your health and weight loss too.

Check out this recipe on the right from SuperFoodsRX!

Bean Salad with Orange Dijon and Balsamic Dressing
This makes a great filling for lettuce or flatbread wraps. Use hothouse cucumbers, sometimes called English cucumbers, since they are not waxed or oiled, have edible seeds, and are easy to digest. Kirby, Persian, or Japanese cucumbers are delicious alternatives.

• 1 large orange, including zest and juice
• 2 tablespoons Dijon mustard
• 2 tablespoons extra virgin olive oil
• 3 tablespoons balsamic vinegar
• Salt and pepper
• 1 medium red onion
• 1 medium cucumber
• 15 ounces roasted bell peppers
• 1 garlic clove
• 1/3 cup flat-leaf parsley
• 15 ounce can garbanzo beans
• 15 ounce can black beans
• One 15 ounce can pinto beans
• 1 pound frozen green peas, completely thawed

Whisk together the orange zest and juice, mustard, oil, vinegar, and salt and pepper in a large bowl. Dice the onion, cucumber, and roasted bell peppers, and add to bowl. Mince the garlic, rough chop the parsley, and add to the salad. Drain and rinse the beans and add along with the peas. Stir and serve chilled.

* Serves Eight

Health, Nutrition Nuggets
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