Dawn Jackson Blatner - The Superfood Swap: The 4-Week Plan to Eat What You Crave Without the C.R.A.P.

This book presents the research and ideas of its author. It is not intended to be a substitute for consultation with a professional healthcare provider. Consult your healthcare practicioner before starting any diet plan. The publisher and the author disclaim any responsibility for any adverse effects resulting directly or indirectly from information contained in this book.

Copyright 2017 by Dawn Jackson Blatner

Food photographs copyright Tina Rupp

For information about permission to reproduce selections from this book, write to trade.permissions@hmhco.com or to Permissions, Houghton Mifflin Harcourt Publishing Company, 3 Park Avenue, 19th Floor, New York, New York 10016.

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Library of Congress Cataloging-in-Publication Data
Names: Blatner, Dawn Jackson, author. | Kuzma, Cindy, author. | Rupp, Tina, photographer (expression) | May, Katrina.
Title: The superfood swap : the 4-week plan to eat what you crave without the C.R.A.P. / Dawn Jackson Blatner, R.D.N., with Cindy Kuzma ; food photographs by Tina Rupp, cover photograph by Katrina May.
Description: Boston : Houghton Mifflin Harcourt, [2016] | A Rux Martin Book.
Identifiers: LCCN 2016037234| ISBN 9780544535558 (paper over board) | ISBN 9780544535565 (ebook)
Subjects: LCSH: Food. | Nutrition. | Menus. | LCGFT: Cookbooks. Classification: LCC TX353 .B495 2016 | DDC 641.3dc23
LC record available at https://lccn.loc.gov/2016037234

ISBN 978-0-544-53555-8 (hardcover); 978-0-544-53556-5 (ebook)

Book design by Laura Palese
Ebook design and production by Rebecca Springer
Food styling by Carrie Purcell
Prop styling by Stephanie Hanes

v3.0117

I have no idea how old I was, but I remember sitting cross-legged on the floor watching a health video in school about brushing your teeth. In the video, each tooth was an animated little guy complete with hands, eyes, and a smile.

A s the toothbrush with sudsy toothpaste scrubbed, each tooth would giggle, clap, and cheer. They felt so good when they were clean! Whoa, I remember thinking, I want my teeth to feel that good. This was a silly but powerful moment in my lifethe first time I began to think my body parts and cells had feelings and that I was in charge of taking care of them.

Decades later, this same lesson motivates me to take good care of myself. I believe all my cells depend on me to feel good. Decisions I make about what to eat, how much to exercise, when to rest, and more all impact these little cells. I think about them giggling, clapping, and cheering when I eat a kale salad, do an hour-long yoga class, or take a break when Im starting to feel run down.

Learning how to take care of my body has not always been an easy task. Conflicting opinions and schools of thought about what to eat and how to live abound. I drew wisdom from my parents, who made healthy changes to our diet when I was young; then I went to college and became a dietitian to learn all I could about food. I have traveled all over the world to experience different food and lifestyle philosophies. In the end, Ive learned three important lessons:

1. You Gotta Practice Body Love

Another way to say it: Be nice to you. Eat well and exercise because you love your body and want to take care of it, not because you hate it and wish it were different. The only way to be successful and stay motivated is to stop judging yourself and be kind. That doesnt mean you have to accept the weight and health you have, but it does mean saying nice things to yourself and being your own biggest cheerleader as you work to create change and improvements. Good newsthe more you practice this on yourself, the less judgmental and more compassionate you will be toward others.

2. Youre the Boss

No one magic way to eat or live works for everyone. Celebrities, the health-nut chicks in your office, and even reputable gurus contradict one another. Research studies are often at odds with one another as well. You can draw inspiration from all these sourcesbut you have to test their ideas and then tune in to see what works for your body. And when I talk about what works, Im talking not only about the foods and lifestyle that make you healthy, but also those that please your inner wild child (Ive got just the trick for this balancethe vice/virtue bundleand youll read all about it later).

3. Fun Is the Secret Ingredient

Focusing on change that is complicated or boring is a recipe for failure. Keep change simple. Start with a few basic habits and add more complicated stuff after each win. And above all, start with things you want to change, instead of those things you think you should or have to. Something magical happens to people when they are excited about what they are doing.

I encourage clients to choose to work only on things they want to and to learn to listen to their bodies. This book is packed with real food, good fun, and no B.S.

A Lot of Acknowledgments

From the beginning, I set out to have fun and find joy with this project. I did it by surrounding myself with amazing people. I want to give my most sincere thanks to them.

Stacey Glick, my literary agent. Our NYC margarita celebration on Cinco de Mayo launched this project with the perfect fiesta vibe.

Rux Martin and Houghton Mifflin Harcourt, for believing in me and being pumped about this project from the very beginning.

Cindy Kuzma. It was the universe that brought us together. I knew from the moment I met her that she would be the perfect writer to work on The Superfood Swap. Cindy is a smart, creative, organized power woman. Shes become a great friend in the process and Im excited to have her in my life.

Laura Georgy, for recipe edits, testing, and nutrition analysis. She reached the finish line with me and along the way was willing to jump in and help anywhere.

The kitchen and blogging crew: Jessica Dogert, Karen Formanski, Kristina Kubik, Katie Perkowska, and Taylor Wessel, for grocery shopping, random recipe testing, brainstorming, and positive vibes.

Melissa Ford, a kickass business coach and so much more, for helping me guess and test, create joyful success, and learn to get high on the ladder.