Adriana Ortemberg - Spectacular Superfoods: Change Your Diet, Change Your Life

Thanks to:

Mercedes Blasco, Montse Bradford, Iona Purt, Dr. Barnet Meltzer, Dr. Frederic Vias, Dr. Ramn Rosell, Dr. Miquel Pros Casas, Dr. Pedro Rdenas, Dr. Bernard Jensen, Francesc Fossas (dietitian), Julio Peradejordi, and Vicky Egson.

Copyright 2016 by Skyhorse Publishing

First published in Spain by Grupo Ocano in 2004

Original title: Gua Bsica de los Superalimentos

Adriana Ortemberg, 2002, 2003

Editorial Ocano, S.L., 2004

(Barcelona, Spain)

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Library of Congress Cataloging-in-Publication Data is available on file.

Photography: Becky Lawton, Montas & Gebia, archivo Ocano mbar, Cristina Reche, Mar Pons, Rosa Castells-CCL, Visi de Futur, Photoalto, Cordon Press, Stock Photos.

Food styling: Menchu Bou, Adriana Ortemberg, Susana Britez, Merc Esteve.

Illustrations: Emma Schmidt

Cover design by Eric Kang

Print ISBN: 978-1-5107-0551-7

Ebook ISBN: 978-1-5107-0556-2

Printed in China

ADRIANA ORTEMBERG

Spectacular
Superfoods

Super
foods

Culinary tips

Editors note: Eat well, feel well

A t the end of the day you may feel exhausted, irritable, nervous, or with a mixture of emotions otherwise known as stress. There is a close relationship between what we eat and our emotional, physical and psychological health. Yogis usually remember that happiness depends on adequate breathing , food , and activity , coupled with a positive mental attitude .

This is the purpose of this book: to promote wellness through small and simple changes that are very powerful for fostering better health without giving up tasty food. Its aim is to help you become more familiarized with a range of preferable foods to help you enjoy optimal health. After many years of experience in the publication of two well-known magazines dedicated to the health and welfare of the body and mind, we have tried to summarize this work, by updating our basic knowledge of nutrition and health and using one of lifes most delicious pleasures: good food and its unparalleled range of flavors.

Pear and almond drink.

We also include the latest findings in nutrition and dietetics; for instance, the new generation of nutritional supplements, and findings on the benefits of antioxidant foods that are important to help prevent disease and slow aging. Antioxidants? Sure: whose mouth doesnt water when they think of the delicious taste of strawberries (a well-known antioxidant) harvested in season?

Spectacular Superfoods is part of and complements a series of books on food, dietetics, and cooking that are listed in the last pages. We have tried to avoid technicalities as well as food items that are rare or difficult to find. Our recommendations include foods that are easy to find in stores. We also make references for further reading on superfoods. We will review the virtues and properties of humble vegetables as well as nutraceuticals, the latest nutritional supplements to hit the market.

We also include tips for preparing and cooking food, and how to best mix ingredients in order to enhance their benefits.

In general, how our emotions and moods are affected by what we eat (and how we eat) is something known and accepted by specialists. Within this same publishing house, you will find Alimentacin equilibrada , by Barnet Meltzer, and Alquimia en la cocina , by Montse Bradford; both of which are largely focused on this important subject that affects our lives much more than it seems.

Finally, there is a significant section of practical recipes for you to use and take advantage of these superfoods. Remember, as the yogis like to say: An ounce of practice is better than a ton of theory.

Cream of spring vegetables.

So, we hope that this summary of what you can do to eat better and healthier will be as useful to you as it was exciting for us to edit.

T he foods we eat every day are more than just flavors and aromas that momentarily delight us. So we should try to make them as healthy as possible, and have them meet our daily energy needs. The secret to having a healthy diet is knowing the nutritional properties of each food, as well as ensuring that we have variety, good combinations, and reasonable proportions.

Except for water, the nutrients that our bodies require are not isolated, instead they are part of other substances: food. This means that the only way to get them is by eating foods that contain a certain amount of said nutrients. We will review this information through traditional food classification, and using several interesting charts to help us choose our foods.

When choosing what and how we eat, we all choose to follow certain dietary guidelines.

T hroughout life, diet varies greatly depending on the development of our bodies. As we know, we need to try to eat varied and well-balanced meals as much as possible to stay healthy and avoid disorders or diseases.

We have gathered here some dietary recommendations that ultimately depend on the condition, circumstances, and needs of each person. It is important to get to know your own body as much as possible, and make time to consult with a dietician from time to time. Some specialists are very good, they not only prescribe but most of all, they teach.