part0002

Table of Contents

Clean Eating Diet

Refined Carbs and Obesity Connection

Engineering the Diet

Enter the Superfoods

Superfoods and Disease Prevention

Superfoods that Prevent Cancer

Glycemic Index and Satiety Index

Thermogenic Superfoods

Probiotic Superfoods

Prebiotic Superfoods

How Antioxidants Slow Aging

Weight Loss-Related Hormones: Leptin, Ghrelin, Cortisol, Insulin (and Some Others)

Inflammation – A Story about Omega-3 and Omega-6

Superfoods Allergies

Common Weight Loss Rules

Why Do Diets Fail?

Fad Diets Created the Yo-Yo Nation

Weight Loss Challenges

Celebratory Meals and How to Prevent Binge Eating

Binge Emergency Kit

How to Use Your Binge Emergency Kit

Evening Problem – AKA “Nighttime eating”

Weekend Problem

The First-Bite Rule

Clean Foods Superfoods Smart Carbs Diet Conclusion

Clean Foods Superfoods Smart Carbs 20 Days Detox

Switch to Superfoods!

Phase 1 – The Following Weeks

Weight Maintenance – Phase 2

Week 1 Menu – Phase 2

Week 2 Menu - Phase 2

Recipes – Phase 1

Salad Dressings

Italian Dressing

Yogurt Dressing

Superfoods Oatmeal Breakfast

Oatmeal Yogurt Breakfast

Large Fiber Loaded Salad with Italian Dressing

Large Fiber Loaded Salad with Yogurt Dressing

Large Fiber Loaded Salad as a meal on its own – only 258 calories per serving

Tuna Bean Salad

Grilled Meats & Salads

Chicken and Large Fiber Loaded Salad with Italian Dressing

Salmon with the Large Fiber Loaded Salad with Italian Dressing

Herb Crusted Salmon

Lean Pork with Fiber Loaded Salad with Yogurt Dressing

Tuna with the Large Fiber Loaded Salad with Italian Dressing

Breaded Tilapia

Breaded Chicken

Braised Green Peas with Beef

Braised Green Beans with Por k

Cauliflower Pork Casserole

Broccoli Chicken Casserole

Baked Beef Meatballs

Beef Meatballs Broccoli Casserole

Beef Meatballs Cauliflower Casserole

Chicken Eggplant Casserole

Beef Meatballs Green Beans Casserole

Mushrooms Casserole

Pork and Bok Choy / Celery Stir Fry

Beef and Broccoli Stir Fry

Pork and Green Beans Stir Fry

Chicken & Potato

Superfoods Smoothies

GREEN SMOOTHIES

Kale Kiwi Apple Smoothie

Zucchini Apples Smoothie

Dandelion Smoothie

Fennel Honeydew Smoothie

Broccoli Apple Smoothie

Salad Smoothi e

Avocado Kale Smoothie

Watercress Smoothie

Beet Greens Smoothie

Broccoli Leeks Cucumber smoothie

Cacao Spinach Smoothie

Flax Almond Butter Smoothie

Apple Kale Smoothie

Iceberg Peach Smoothie

Kiwi Apple & Leaf Lettuce Smoothie

Banana Spinach Raspberry Smoothie

Endive Apples Smoothie

Spinach Celery Parsley Smoothie

Swiss chard Cucumber Celery Carrot Smoothie

Kale Cucumber Lime Apples Smoothie

Kiwi Zucchini Smoothie

Avocado Kale Smoothie

Flax Kiwi Spinach Smoothie

Parsley Arugula Cucumber Apples Smoothie

Recipes – Phase 2

Omelet with Superfoods veggies

Regular egg recipe s

Omelet with Leeks

Egg pizza crust

Omelet with Superfoods veggies

Smoothies Preparation

Chicken, Spinach, Blueberries & Avocado Salad

Strawberry Spinach Salad

Farmers Cheese, Lettuce, Strawberries & Nuts Salad

Grapefruit, Spinach, Quinoa & Avocado Salad

Grilled Shrimp, Watermelon, Tomato & Spinach Salad

Chickpeas, Quinoa, Cucumber & Tomato Salad

Quinoa, Spinach, Blueberries & Strawberries Salad

Pomegranate Avocado salad

Chicken, Quinoa & Beet Salad

Superfoods Salad

Zucchini, Eggplant, Quinoa & Green Beans Salad

Grilled Tuna, Tomato & Spinach Salad

Chicken, Grapefruit & Lettuce Salad

Steak, Arugula, Grape Seeds & Tomato Salad

Chicken, Roasted Veggies & Arugula Salad

Chicken, Tomato, Spinach & Cucumber Sala d

Tuna, Tomato, Arugula & Eggs Salad

Tuna, Quinoa, Parsley & Cucumber Salad

Chicken and Large Fiber Loaded Salad with Italian Dressing

Salmon with the Large Fiber Loaded Salad with Italian Dressing

Herb Crusted Salmon

Lean Pork with Fiber Loaded Salad with Yogurt Dressing

Braised Green Peas with Beef

Braised Green Beans with Pork

Stuffed Red Peppers with Beef

Stuffed Eggplant

Beef Bourguinon

Fall Lamb and Vegetable Stew

Cauliflower Pork Casserole

Broccoli Chicken Casserole

Baked Beef Meatballs

Beef Meatballs Broccoli Casserole

Beef Meatballs Cauliflower Casserole

Chicken Eggplant Casserole

Beef Meatballs Green Beans Casserole

Mushrooms Casserole

Pork and Bok Choy / Celery Stir Fr y

Beef and Broccoli Stir Fry

Pork and Green Beans Stir Fry

Superfoods Dark Chocolate

Fruits dipped in Superfoods chocolate

Superfoods No-Bake Cookies

Superfoods Ice cream

Superfoods Reference Book

Other Books from this Author