Deborah Klein - The 200 SuperFoods that will save your life: a complete program to live younger, longer

The 200 SuperFoods That Will Save Your Life

Deborah A. Klein, M.S., RD

Copyright 2010 by Deborah A. Klein. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

ISBN: 978-0-07-163243-0

MHID: 0-07-163243-3

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I wish to thank my two boys, Hayden and Eitan, for letting me sleep through the night most of the time and for all the joy and laughter they add to my life; my mother, for always being excited to hear what I have to say about nutrition and applying it right away in her own life; my brother, Dr. Dan Rud, for providing his chiropractic expertise with regard to wellness; Kim Stakal, a superb organic chef, for providing her expertise in recipe consulting; The Livitician Network staff, for all their assistance in teaching my Livit philosophy to the thousands of patients who walk through the door and for helping the first Livitician book become a reality; and last and most important, my patients, who continue to fuel my passion to spread the word with tips for achieving optimal health. Thank you!

Two out of every three Americans want to live to be 100 years old, and they expect science to help them achieve that goal, according to a 2001 survey on attitudes toward aging and longevity conducted for the Alliance for Aging Research. Survey respondents believed that personal actionssuch as keeping a positive outlook, exercising regularly, eating nutritious foods, and keeping stress to a minimumwere important to remaining healthy as they aged.

[The survey] results indicate that Americans believe staying healthy in old age is not just a matter of fate, but something they themselves can affect, said Daniel Perry, executive director of the Alliance, according to an article about the survey on SeniorJournal.com. Most Americans want to hit the century mark, but dont view living longer as an end in itself. They want to live with health and vitality and benefit from the many scientific breakthroughs now on the horizon.

Those expectations arent unfounded. The Centers for Disease Control and Prevention (CDC) noted in its report, The State of Aging and Health in America 2007, that the three lifestyle factors of poor nutrition, inactivity, and smoking were the root causes of more than a third of all deaths in the United States, and that these factors underlie the development of some of the nations most prevalent chronic diseases, including heart disease, cancer, stroke, and diabetes. The CDC also found that people who were 65 years of age or older were more likely than any other group to eat five or more servings of fruits and vegetables each day.

The 200 SuperFoods That Will Save Your Life is designed to be a one-stop nutritional wellness resource, providing expert, professional guidance on choosingand enjoyingnutritious foods as part of a proactive approach that can add years to your life. The plan is realistic, emphasizingand encouraging you to makesmall incremental changes that are effective and contribute to long-term health. None of the foods Ive included are esoterictheyre all easy to find and easy to include in your meals or snacks.

This book is a Livitinstead of a dietthat will allow you to improve your health without feeling deprived. How does a Livit differ from a diet? A diet includes a long list of what not to eat (often excluding whole categories of foods, as in the no-fat and no-carbohydrate fads of the past 20 years) and restricts your daily caloric intake to below your resting metabolic rate. When you eat less than your body needs for survival, your metabolism goes into a hibernation mode that increases fat storage, causes water loss, and breaks down muscle and organ tissue. This is not a good long-term strategy for healthor even for achieving or maintaining a healthy weight!

A Livit is a way of life that you can follow for life. You do not need to deprive yourself calorically or be self-denying in your food choices to begin eating more life-sustaining foods.

The foods in this book are organized into categories to emphasize balanced eating and what that really meansbalancing carbohydrates, proteins, and fat sources. Balancing these three vital classes of nutrients sustains your energy throughout the day and helps stabilize glucose (sugar) levels, which contributes to preventing and controlling heart disease, diabetes, and obesity. The specific amounts of carbohydrate, protein, and fat per serving are stated for each food, based on the seventeenth edition of