part0033

• Not full-fat dairy cheese. Yogurt, kefir and low-fat farmers’ cheese/cottage cheese/Greek feta cheese are fine and occasionally (context-related) some low-fat cheddar or mozzarella are fine. “Context-related” means it’s okay to sprinkle some grated low-fat cheddar or mozzarella on your casseroles or a Superfoods pizza.

• Not store-bought salad dressings or condiments with vegetable oils or corn syrup (mayo, ketchup, barbeque sauce). Hummus, guacamole, mustard, pesto and hot sauces are fine.

Superfoods meals have existed for ages, and you will find some Superfoods recipes in Mediterranean, Chinese, Japanese and European cookbooks. Superfoods cuisine is mainly comprised of soups, salads, stews and grilled meats and veggies. Some examples of well-known Superfoods recipes are hummus, guacamole, tapenade, basic chicken or beef soup with vegetables and without noodles, any slow cooked stew with leaner meats and veggies, some bean dishes without ketchup and sugar, some lentil dishes and curries, salads without store-bought dressing, pasta, bacon or bread, any grilled lean fish or meat and veggie. A lot of other classical recipes can be easily modified and become Superfoods stars. For example, you can swap white rice for brown rice and omit sugar and soy in Japanese recipes. You can also swap rice, sauce thickener, soy and oil in Chinese stir-fries with healthier options.

I don’t believe in any diet that restricts any type of food in the long term, except diets that exclude processed industrial foods. We have witnessed what the industrial food did to modern society and that is not the option to go with! Yo-Yo Nation should switch to Superfoods and not junk food!

Let me mention the last reason why I’m sure that the Superfoods Diet will change your life forever. Once you know everything about the benefits of the vast array of Superfoods, and once you learn why processed food is so bad on so many levels, I’m pretty sure that you will think twice every time you get served any processed food and I’m sure that you will keep thinking, “Why am I eating this, why am I ruining my health? I can do better, there is tasty food that will help me with my inflammations and that will protect me from cancer.”

Once you expand your knowledge, you can’t go back and forget about all the facts about Superfoods and all the facts about processed food. And if you have kids, I’m pretty sure that you will think twice before you serve them processed colored foods instead of healthy, tasty Superfoods meals.

Some people either hate to cook or they don’t have enough time to do so, but it’s obvious that Superfoods Diet will require some time to shop for fresh foods and some time for preparing them. The good news is that 90% of the meals are very easy and quick to prepare. Let me give you some examples of Superfoods meals that require only 10 minutes prep time:

• Slow cooker meals or casseroles or stews are also typically prepared in 10 minutes or less. In all of them you typically include chopped onions, carrots, meat and one more veggie (green peas, green beans, mushrooms, eggplants, red peppers etc.). And you just pour all ingredients in a pot, casserole or slow cooker and you’re done. Monitoring the stew as it cooks is not a huge time-wasting task (same with monitoring a casserole in the oven). You can prepare a large pot or casserole once a week, freeze some of it, and eat it once or twice during the week. If you prepare 2 such meals on a Sunday, you’re set for the week.

My point is that you can eat healthy if you are mentally prepared to shop for healthy ingredients as well as a healthy meal preparation. If you have a bunch of kids and 2 jobs, you can still find 2-3 hours on a Sunday evening to prepare all these foods for the rest of the week. Buy already-cut bags of spinach and cabbage and other veggies and only add olive oil, lemon or apple cider vinegar and salt before you eat them. Cut some veggies for salads and snacks on a Sunday evening, put it in your Tupperware container, and you’re set for 2-3 days. At the same time, cook a stew in the huge pot and load food in the slow cooker. Then freeze all that cooked food so that you’ll have meals on hand for when you don’t have time to do preparations. Keep a bunch of hard-boiled eggs in your fridge for snacks. Be over-prepared for your weight loss journey. You’re about to become a Superfoodie!! Read the Superfoodie Manifesto .