lR super foodsWelcome to our healthy lifestyle challenge lead by our program dietitian Vicki Bovee and her husband, Bill. Because we can always do better to live a healthier lifestyle Vicki and Bill decided to work on a weekly challenge together to provide support and accountability for each other and hopefully inspire you to make healthy changes. Follow along with them as they tackle a variety of challenges to eat better, eat more mindfully, and improve physical health and emotional well-being. Vicki and Bill invite you to participate and accept the challenges to improve your lifestyle too. Some of them may be difficult and please feel free to modify the challenges to accommodate your dietary needs and physical abilities.


Challenge #36 Have a super week
Superfoods have been buzzed about for years. The market offers numerous superfood cookbooks and we have one. An internet search produces lists and lists of superfoods. Some lists pick the top 10 and others may list 50 or more foods. So, who is right?

Superfoods, or the idea of superfoods, have no legal or medical definition. They are generally thought to be a super food because they contain large doses of antioxidants, polyphenols, vitamins, and minerals or are nutrient-rich. It is believed that eating them may reduce the risk of chronic disease and prolong life. Interestingly, in the European Union a food cannot be called a superfood unless it is accompanied by a specific medical claim supported by credible scientific research. Here in the US there are no such requirements and that’s probably why the lists I found are lengthy and varied.

Using the above definition most fruits and vegetables could be called superfoods. I looked at multiple websites and made a list of the superfoods that seemed to be mentioned repeatedly. We already eat many of these foods on a regular basis so eating one super food a day was already a done deal. To up the ante we decided to eat a superfood at every meal and snack. We didn’t get exotic and we chose foods that are available and easy to prepare. You can download a copy of our superfood list. We didn’t eat everything on the list but the list will give you multiple choices.

This challenge took a bit of planning. We found a few recipes, made our meal plan for the week and went shopping. When we had everything we needed, it was easy.

Vicki’s observations:
• Just about every food challenge we have done comes down to eating lots of fruits and vegetables and this challenge was no exception.
• My March Tip of the Month was the easiest way to get in green leafy vegetables and I ate them at every lunch, just about every dinner, and even a couple of times for breakfast.
• My snacks were easy and went to work with me. I had berries, oranges, yogurt, and/or green tea.
• Bill is great at juicing and made us a green drink. That was a tasty way to get in a bunch of the superfoods in a glass.
• I don’t care how super beets and kombucha are. They’re not going down this throat.

Bill’s observations:
• Yogurt is something I eat one or two times a day so that was a no brainer superfood for me.
• I had my famous green drink twice this week. I could drink this 4 or 5 times a week although it is somewhat expensive and takes some time to prepare and juice it.
• Breakfast, dinner, and snacks were no problem but I found that lunch was it bit more difficult for me.
• I found out that I need to eat more fruits and vegetables. They are easy to prepare and great for you so there should be no excuses. Just do it ..Bill!!

Whether or not these foods are really “superfoods” is debatable, but what you can take to the bank is the fact that they are healthy choices and eating these kinds of foods are beneficial for well-being and health.

Stressed out? Ready to scream? Feeling like you need to run and hide? Check in with us next week for de-stressing actions.

Eat Smarter…
Vicki Bovee, MS, RDN, LD

Want to catch up on what you’ve missed?
The road to success is always under construction
Challenge #1 Eat everything sitting down.
Challenge #2 Eliminate cheese as an ingredient.
Challenge #3 Walk sideways in your home.
Challenge #4 Include a fresh herb in your daily meal plan.
Challenge #5 If there is food in your mouth there should be nothing in your hand.
Challenge #6 Eat the MyPlate recommendations for fruits and vegetables.
Challenge #7  Stand (and walk if possible) while talking on the phone.
Challenge # 8 Don’t eat out of the package. Put your food on a plate or in a bowl.
Challenge # 9 Keep a food record.
Challenge # 10 Power down while eating.
Challenge # 11 Eating to reduce inflammation.
Challenge # 12 Eating to help our environment.
Challenge # 13 Switch it up.
Challenge # 14 The road to success is still under construction.
Challenge # 15 Little bites.
Challenge # 16 Drink your water.
Challenge # 17 Count your chews.
Challenge # 18 The 100 Bite Diet.
Challenge # 19 Start your day right.
Challenge # 20 Holiday moves.
Challenge # 21 Limit TV time.
Challenge # 22 The Paleo Diet: Eat Like a Caveman.
Challenge # 23 Sweet dreams.
Challenge # 24 What color is your plate?
Challenge # 25 Six month reflections
Challenge # 26 Retro-walking.
Challenge # 27 Gimme a high fiber
Challenge # 28 The Half Plate Rule
Challenge #29 Feel Good Week
Challenge #30 Try one new healthy food a day
Challenge #31 It’s a stretch
Challenge #32 TLC for heart health
Challenge #33 The sounds of silence
Challenge #34 10,000 steps a day
Challenge #35  35/350


WBI green

Vicki Bovee is the Registered Dietitian for Western Bariatric Institute and leads the non-surgical weight loss program, “Health and Lifestyle Program.”

Contact Vicki at