A blog by runners. For runners.

A 3 Day Superfoods Diet for a Super You

This week our recipe contributor, The Kitchen Vixen, shares a 3 day diet to help you infuse a few popular superfoods. Be sure to check these recipes out and let us know what you think!


Someone was handing out a 3-Day Diet that contained such “non-super” foods as saltine crackers, hot dogs and vanilla ice cream. I was appalled that so many women were clamoring to receive their copy of the “diet,” that I looked at it in disgust stating, “That is not a diet. That is horrible. There is no nutrition there. Let me put together a nutritious 3-Day Diet to help you lose weight sensibly.” So I did.

In case you're not yet inclined to follow a “diet,” and I don't blame you because diets can feel restrictive, or daunting since you already have a lifetime of establishing a “diet” that is all your own, then simply follow this advice…

Start where you are when it comes to making a change, even something such as organizing your work space, or improving your diet, it's best to just look at what is right in front of you and change one little thing at a time.

If you eat cereal for breakfast

Begin by adding blueberries to your cereal. Blueberries are a “superfood” for sure. Their blue color indicates that they are rich in a powerful antioxidant called an anthocyanin, which offers much protection and adds great flavor to any meal or snack. If you're an outdoors exerciser, you need some extra protection to help your body recover from environmental pollutants.

If you eat a sandwich for lunch

Add Romaine lettuce or spinach to your sandwich. Leafy greens are rich in vitamin C and carotenoids (the plant version of vitamin A), both of which offer protective benefits, filling fiber, water and even protein, all from a little green plant. Although leafy greens are low in fat overall, the fat they do contain is mainly that coveted omega-3 type. You can improve your performance over time if you load your body with more omega-3 fats.

If you eat chicken for dinner

Switch to wild caught fish 2 times per week. Unless you've been living under a rock, you probably know that wild caught sea food is rich in omega-3's particularly EPA & DHA which are associated with reducing inflammation and optimizing brain health. Canned fish is fine too but choose Wild Planet brand since they use a canning process that preserves the omega-3's while also eliminating harmful BPA's found in other canning methods. BPA's have been associated with increasing the risk of hormone related cancers such as breast and ovarian cancer. Fish canned in BPA lined cans is not so “super” after all. So look for the Wild Planet brand when you're buying canned fish.

In general, choose whole, colorful foods that make you feel GOOD! I love to snack on frozen blueberries because they are cold like ice cream, slightly sweet and they turn my tongue blue which makes me laugh! When a health food makes you feel good all around, that's a win-win for you!

Here is a list of “Superfoods” and some ways to incorporate them using the 3-Day “Superfoods” Diet below.

  1. Salmon, wild caught
  2. Flax seeds
  3. Berries
  4. Spinach, Kale, Broccoli, All leafy greens!
  5. Beans
  6. Nuts
  7. Eggs from pasture raised chickens
  8. Sweet potatoes
  9. Quinoa
  10. Greek yogurt
  11. Tea (green or black)

But before you learn to incorporate the list, first incorporate these useful tips!

  1. Drink 8 ounces of water upon waking & every 2 hours after.
  2. Eat within one hour of waking.
  3. Eat every 3 hours.
  4. Eat something green at every meal.
  5. Eat some protein at every meal.
  6. Eat unprocessed complex carbs from whole food sources.
  7. Eat good fats from nuts, olives, avocados or flax seeds & flax oil at every meal.
  8. Exercise or move your body at least 30 minutes a day.
  9. Sleep 6-8 hours a night.
  10. Do something that makes you happy every day!

Note the nutrient density of these meals. No supplements required!

DAY 1:

Upon rising: 8 ounces of water plus the juice of one whole lemon
(By adding lemon to water, you instantly get 94% of your Daily Value for Vitamin C)

Meal 1:

  • 8 oz water with the juice of 1/2 lemon
  • 1/3 cup oatmeal, dry (2/3 cup cooked)
  • 4 egg whites plus 1 whole egg, scrambled
  • 2 cups fresh spinach, steamed

Meal 2:

  • 8 oz water with the juice of 1/2 lemon
  • 1/2 cup white beans
  • 1 stalk celery, chopped
  • 1 carrot, chopped
  • 1/4 avocado, chopped
  • Juice of 1/2 lemon
  • Combine all ingredients

Meal 3:

  • 8 oz water with the juice of 1/2 lemon
  • 3 oz fresh or canned salmon (1/2 can)
  • 1/2 cup cooked brown rice or quinoa (1/2 coffee cup)
  • 2 cups steamed collard greens (1/2 of a bunch)
  • Steam saut