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"The FlexPlan encourages you to add five choices—Flexes—in the course of a week to your superfoods SlimDown meals and snacks. You can fit your Flexes in anywhere in the week as long as you space them so that you don't have more than two in any one day. Why are they spaced like this? Because people tell me that when they have the option to add five additional foods to their plan over a 7-day period it feels absolutely luxurious. It makes it easy to stick with the plan because it's satisfying, both physically and emotionally, to have the freedom to include personal favorites in a planned way." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "I The primary and guiding focus is healthy : superfoods and their sidekicks but any • food that's eaten in an appropriate i amount—which is just a little if it's a bit i of dark chocolate and a generous bowl • if it's a luscious green salad—is fine. : What if you're at a party or special : occasion and you overdo it with, say, • cake or chicken wings? Well, you just dust yourself off and get back on the plan. Maybe you'll be motivated to get in some extra walking. Or maybe, if you're on the FlexPlan, you'll forgo one or two of your options. But it's really nothing to make a major issue of." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "The second step of the program, the FlexPlan, builds in flexibility by incorporating your superfoods and again, if you've got your tennis ball and your deck of cards, that's all you'll need to know. Some Portion-Control Tips Here are some general tips that will help guide you as you learn to observe, assess, and practice with appropriate portion sizes: Eat Mindfully. Many of us find ourselves eating too much because we're simply not paying attention." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "You'll choose from the superfoods 1, 2, 3 categories for all your meals. You'll amplify the exercise you began in the Prep Week. The FlexPlan This is real-life eating. You'll go on the FlexPlan when you've reached a certain weight-loss goal (it doesn't have to be your final goal!), when your life demands a more relaxed approach to dieting (travel, special events, and such), or just when you feel like it." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Chapter Seven - superfoods for Weight Management & Metabolism Berkey, Catherine S.; Rockett, Helaine R.H.; Field, Alison E.; Gillman, Matthew W.;Colditz, Graham A. "Sugar-Added Beverages and Adolescent Weight Change." Obesity Research 12:778-788 (2004) 2004 The North American Association for the Study of Obesity. Fiber, by Franklin L. Murphy, MD, Franklin L. Murphy, MD, FACC, FACR Clinical Cardiology and Internal Medicine, Clinical Professor of Medicine, UCLA School of Medicine, http://www.md-phc.com/education/fiber.html Wien, M. International Journal of Obesity, November 2003; vol 27: pp." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.) "How much to eat: Eating one to two servings of any of these three superfoods daily counts toward your daily 8 to 10 servings of vegetables and fruits as recommended by the FDA. Cereal Grasses: Barley Grass, Wheat Grass and Alfalfa Why: Chlorophyll-rich foods, like cereal grasses, lessen the effects of pollutants and pesticides. They help remove drug residues from the body and counter damage from chemical preservatives used in many foods." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.) "Stocking your cupboard with these superfoods will help you avoid embarrassing situations, frustration in the bathroom or maybe even a health crisis. Quick Bits I I S Our bodies produce one liter of saliva a day. s Every day 11.5 liters (20 pints) of digested food, liquids and digestive juices flow through the digestive system, but only 100 mis (one sixth of a pint) is excreted in feces. s Muscles contract in waves to move the food down the esophagus. This means that food would still get to your stomach, even if you stood on your head." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.) "Learn more about the digestive system in Chapter 4: superfoods for Digestion and Elimination.) The Endocrine System Regulates the metabolism of the body; when this system is functioning well, toxins are removed more efficiently. The Lymphatic System Drains and filters fluids as it detects and removes bacteria. Lymph fluid circulates through the system, coming from the blood and returning to the blood. In this way, the lymphatic fluid not only nourishes vital organs but also removes harmful substances from the body. There are over 600 lymph nodes along our blood vessels throughout our body." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

"It's a book whose time has come. The superfoods Rx Lifestyle Pyramid is of particular interest to those looking for a balanced, healthy lifestyle. It includes more than just food. Steve correctly includes exercise, stress management, faith, friendship, laughter, daydreaming, sleep, and other elements necessary for a longstanding, healthy life. I am pleased to be continuing to work with Dr. Pratt in all aspects of medicine, especially our research efforts." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.) "My approach in selecting the superfoods was to analyze these diets along with other healthy consumption patterns to discover the critical foods that show up over and over. Approaching from the other direction, in an effort to see which foods were the best proven health promoters, I also studied many highly respected databases and sets of recommendations, including those of the American Heart Association, the American Cancer Society, the National Cancer Institute, and others." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.) "The fourteen superfoods are the "flagship" foods in a given category. They were chosen because of the high concentrations of nutrients or the otherwise hard-to-get nutrients they contain, as well as the fact that many of them are low in calories. You will see that under each SuperFood is a list of the primary nutrients that have elevated them to SuperFood status." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.) "The key nutrient that boosts pumpkin to the top of the superfoods Rx list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Indeed, a half-cup serving of pumpkin gives you more than two times my recommended daily dietary intake of alpha-carotene and 100 percent of my recommended daily dietary goal of beta-carotene. When you realize the tremendous benefits of these nutrients, you'll see why pumpkin is such an extraordinary nutrition superstar." - Steven G. Pratt, M.D. and Kathy Matthews, SuperFoods Rx: Fourteen Foods That Will Change Your Life (Get the book.)

"Pratt and Kathy Matthews goes down the list of the "superfoods" that you need to live your fullest life. Vegetables by James Peterson is a comprehensive guide to buying, storing, and of course preparing sixty-four different vegetables. Environmental Toxins Raising Healthy Children in a Toxic World: 101 Smart Solutions for Every Family by Phil Landrigan, Herbert Needleman, and Mary Landrigan is an absolutely essential book, with a ton of practical suggestions for safeguarding your kids from environmental toxins." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"It is my greatest wish that you will continue to move your diet closer and closer to nature, eating more wild fish, grass-fed meats, and organic Spent superfoods. I want you to eat less and less gluten, high-mercury fish, factory-farmed meats, soy, GMO foods, junk food, and, of course, sugar. The cleaner your diet, the better you will feel and the easier it will be to maintain your rhythm. For an ongoing conversation and connection to a community dedicated to staying un-Spent, go to www.spentmd.com. Should I Keep Taking the Spent Supplements? This depends upon you." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.)

"There are many conveniently packaged food supplements and enzyme-rich organic superfoods being sold in health food stores. Powder formulas can be simply mixed with milk, water or juice, and biscuits or cookies provide a combination of many nutrients. These can easily be assimilated into your regular diet. The biscuits or cookies can be your snack between meals, and the powder combinations can be your morning or afternoon drinks." - Dr Ron Roberts, Asthma Controlled Naturally: Techniques That Work (Get the book.)

"Sprouts If there were ever a club of "superfoods," then sprouts would certainly be on the membership list. When compared to their parent grains or seeds, they have higher vitamin contents of between three and six, and in some cases, as high as fourteen times. They are an alkaline nutritional storehouse, a raw food goldmine for the body. Sprouts contain live vitamins, minerals, proteins, phytochemicals, and enzymes in surprising amounts, as well as essential fatty acids. They are low in calories." - Ron Garner, Conscious Health: A Complete Guide to Wellness Through Natural Means (Get the book.)

"All three habits—nourishing your body with superfoods, revving up your metabolism through exercise, and doing what you can to limit your exposure to toxins—must work in synch. They will create a magical alchemy for you that paves your path to a healthy, happy body. THE MUSCULOSKELETAL SYSTEM We may be living in an increasingly aging society, but the numbers of people who suffer from muscle and joint pain, fibromyalgia, and arthritis is remarkable, especially when you consider the numbers of young people dealing with health issues previously thought to afflict only the elderly." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"You know what your nutritional needs are and, after hearing about all the nutrient-dense superfoods available, the essential fats you want to include, the 1-2 pounds of leafy greens you will eat each day, and so on, you may be looking for a way to do all of this that takes minutes instead of hours, the flick of a switch instead of a culinary degree. You are in luck. Eating the best nutrient-dense live-plant-source-only cuisine that will feed you for your whole life is embarrassingly and brilliantly easy." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.) "We also include superfoods and supplements during Juice Feasting as well as exercise (including weight training). These additions give a significant advantage in terms of remineralizing, rebuilding, and generally renourishing the body after so many years of diabetogenicity. The superfood concentrates help shift the body to a rebuilding, alkalizing physiology. Pushing the Reset Button The diabetogenic diet and lifestyle you knew in the past has created a mental and cellular memory that has covered up who you really are." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.) "Everyone is unique, so you may have a need to increase the amount of juices or nutrient-dense superfoods to provide the calories and macronutrients required for this kind of building program. At this stage you will be sensitive enough to know how to make the adjustments. REBUILD Our body replaces its tissues and cells every one to seven years. This wide range of time depends on physiology, and varies with the sources we read. Muscles get replaced every 6 months to 3 years. The pancreas replaces every 5-12 months. The liver replaces every 3 months. Our bones replace every 8 months to 4 years." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"If you have cancer, you definitely need to be taking these two superfoods for their cancer-preventing and cancer-reversing properties. Spirulina is also rich in pyycocyanin and is the highest plant source of GLA which inhibits cancerous cell division. I could go on and on about the great benefits of these two superfoods but you should check these out for yourself. Check the reference pages and websites. ORGANIC FOOD AND WHOLE-FOOD SUPPLEMENTS Let's take a look at natural whole (organic) food." Organic food is intended to be eaten in its pure form." - Gregory, A. Gore, Defeat Cancer (Get the book.)

"My diet now consists of: • Fresh juices, superfoods, and ground flaxseed (see next chapter) for breakfast. • Large fresh salads with a variety of greens and vegetables' with the occasional small piece of chicken or fish for lunch. 'Incidentally, pesticide levels are far more concentrated in the animal flesh and dairy we eat than in the fruits and vegetables sprayed with these pesticides. Think about it for a moment. The animals consume these pesticides day after day, steadily concentrating all of the pesticides they eat through their entire lives in their flesh." - Jon Barron, Lessons from The Miracle Doctors: A Step-by-Step Guide to Optimum Health and Relief from Catastrophic Illness (Get the book.) "Watch out for fillers. superfoods are expensive, and many manufacturers cheat their formulas down by adding large amounts of things such as low-grade rice bran and lecithin.' Also, it's important to make sure that your superfood provides good sources for the B vitamins and for vitamin D. For many years, it was thought that edible seaweeds, fermented soya foods, and spirulina contained high levels of B12. They don't. What they contain are B12 analogues (chemical lookalikes) which your body cannot use. You'll need another source of B12." - Jon Barron, Lessons from The Miracle Doctors: A Step-by-Step Guide to Optimum Health and Relief from Catastrophic Illness (Get the book.)

"Algaes CHLORELLA AND SPIRULINA Chlorella and spirulina are two of the most nutrient-dense foods known, and easily qualify as whole, perfect superfoods. They have a balanced complement of protein (60 percent), carbohydrate (19 percent), fat (6 percent), bio-available minerals (8 percent), and moisture (7 percent). Chlorella gets its name from the high amount of chlorophyll in it, up to ten times that of spirulina, which is itself very high in chlorophyll." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"These are my Spent superfoods. You should eat several servings or more every day because they're especially dense in phytochemicals and other nutrients that help battle Spent. Phytochemicals are the substances that give your fruits and vegetables their taste, smell, and color. These chemicals also work to protect the plant and anything that consumes it (for example, you) from harmful diseases and bacteria. 2. Eat in moderation. If possible, limit these foods to one serving or at most two servings a day while on the program. When you feel better, you can eat them more frequently." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.) "As I have already mentioned, there are certain foods that I call Spent superfoods.These are the foods that you should stock and eat several servings or more of every day because they will nourish you appropriately to help defeat Spent. Here I am giving you an abbreviated version of the full list, which is on page 260. The main purpose of today's list and subsequent grocery store visit is to get your pantry in order and begin our ongoing conversation about what you are eating and how you are preparing your meals. For greater ease, I've also put this list on my Web site. Go to www.spentmd ." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.) "This is simply the complete list of Spent superfoods and sanctioned foods that Frank believes are best for healing Spent.This said, you want to have enough fruits, vegetables, and protein sources on hand that you can come home and whip up a stir-fry or a salad and not have tfhe extra burden of going to the market and chopping more than once or twice (if you like really fresh vegetables) a week. As Frank said in the Prepare Section, having food that is ready to go from fridge to pot is the key to cooking when you are Spent." - Frank Lipman, Mollie Doyle, Spent: Revive: Stop Feeling Spent and Feel Great Again (Get the book.)

"Let me be very clear at the outset: Coconut and coconut oil are superfoods. Coconut—and its oil— is one of the most healthy, amazing things you can ingest. Island Studies Prove the Value of Coconut The good news on coconut actually started with research back in the 1960s and 1970s. It has long been observed that people from the Pacific Islands and Asia whose diets are very high in coconut oil are surprisingly free from cardiovascular disease, cancer, and other degenerative diseases." - Jonny Bowden, Ph.D., C.N.S., The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why (Get the book.)

"Superfoods are an excellent source of macrominerals such as calcium, magnesium and zinc (for which most Americans are also deficient). A glass of broccoli juice, for example, contains more calcium than a glass of milk. Spirulina is also high in natural calcium. • Ounce per ounce, spirulina contains twelve times the digestible protein of beef. Soy-based products, nuts and seeds are also outstanding protein sources." - Mike Adams, The Seven Laws of Nutrition (Get the book.)

"Foods with plenty of trace minerals (edible wild plants, organic seaweeds, wild bee pollens, seeds, superfoods, etc.) should be included in the diet of children and pregnant mothers. A very important addition for mothers and young children is the raw, vegetarian form of "fish oil" that is actually algae oil or DHA. This oil helps to promote: proper brain formation, increased intelligence, excellent eyesight, strong nerves and the alleviation of depression. An ample supply of vitamin B12 is also vital for the nerve health of breastfeeding mothers and growing children." - David Wolfe, The Sunfood Diet Success System (Get the book.)

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