Green foods for men by Michael de Medeir

GREENFOODSFORMEN

MICHAELDEMEDEIROSJENNYWESTERKAMP,R.D.,L.D.

CONTENTSWHYMENSHOULDEATGREENTHEFIFTYGREENSUPERFOODS

ARTICHOKEARUGULAASPARAGUSAVOCADOBASILBEETGREENSBOKCHOYBROCCOLIBRUSSELSSPROUTSCELERYCILANTROCOLLARDGREENSCUCUMBERDILLFENNELGREENAPPLEGREENBEANSGREENGRAPESGREENONIONSGREENPEASGREENPEPPERGREENTEAGUAVAHONEYDEWMELONJALAPEÑOKALEKIWILEEKSLIMEMINTOLIVEOILOLIVESOREGANOPARSLEYPEARPICKLESPISTACHIOSPUMPKINSEEDSROMAINELETTUCEROSEMARYSAGESAUERKRAUTSEAWEEDSPINACH

SPIRULINASWISSCHARDTHYMETOMATILLOSTURNIPGREENSZUCCHINI

IT’SEASYBEINGGREEN:THE3-DAYSTARTUPTHE7-DAYQUICK-STARTCLEANSETHE30-DAYGREENFOODSDIETCHALLENGE:GREENSFORGAINS!

APPENDIXACKNOWLEDGMENTSABOUTTHEAUTHORSINDEX

WHYMENSHOULDEATGREEN

Fewthingsunitemenmorethantheiruniversalaversiontogreenfoods.Fromcavemanthroughtheagestotoday’smorerefinedgent,menhavealwayscravedmeat,avoidedgreens,andhavebeenveryproudofit.Andwhilemanhasmademillionsofadvancessincehisfirstdaysonthisplanet,appreciatingthebenefitsofeatinggreenfoodsisnotoneofthem.Historyhasrecordedit,attitudesexplainit,andscienceprovesit.Howeatinggreenfoods—vegetables,herbs,plants,fruits,andthelike—becameunmanlyistrulya

questionthatonemustconsulthistorytounderstand.Menthroughallerashaveeatengreens,butthefactthatthey’vedoneitbegrudginglyisjustascertain.Thefirstguywhopulledarootoutofthegroundandactuallytookabiteoutofitwaslikelyridiculedbyallofhisfriends.Today,you’dbehardpressedtofindmanymenatasportsbarorderingasideofcelerystalkstognoshon.Today’sstaunchestopponentsofgreenfooddietsformenwoulddismisstheideaasgirly.Perhapsthey’rechannellingcavemenhunters,theirfather’slovefordeep-friedtreats,ortheirownself-bredaversion.Butit’snotanactandit’snotjustpeerpressure.Thegroupmentalityhasdefinitelyhelpedkeepgreensawayfrommen’splates,butit’snottheonlycatalyst.Menaren’tsimplybustingeachothers’chopsabouteatingvegetablesinpubliconlytosecretlydelightinthemintheprivacyoftheirownhome.Leftalone,those

dinnerplatesmaybehealthyorunhealthy—thatdependsoneachindividual—butthey’remoreoftenthannotpartneredwithasideofgreens.Thetruthismendoeattheirgreens—butthey’renotdoingitwithanyregularity,frequency,or

volume.Andthereasoncouldsimplybetheireatinghabits.Inourexperience,therearefivegeneraltypesofeatersinthemalegender.

THETANKFILLER:Thisguyisseriousabouthisnutrition.Heeatstofuelhisgainsinthegym.Foodishiscatalystforbuildingmuscle.Hehasatleastoneproteinshakeeveryday.Heusessupplementstocoverthedeficienciesofhisdietandcountsthegramsofeachmeal.Whilehedoeseatsomegreens,heisn’teatingenough—buthe’ssurehe’sgettingeverythinghereallyneedstobuildthebodyhewants.

THEOVERFILLER:Simplyput,thisguyeatstoomuch.He’snotparticularlyactive,eatswithoutanyplan,andsteadilygainsweightthroughouthislife.Hesnacks,heeatsbigmealslateintheevening,andhelovessalty,sugary,andfriedfoods.Theonlygreenshe’sseeinginhisdietareusuallydrownedincreamorcheeseordeepfried.Heeatswhathewantsanddoesn’tconsiderhimselftoounhealthyandwouldprobablycallyouNancyifyouorderedasaladfordinner.

THEUNDERFILLER:Mostpeoplethinkthatmenaren’tcapableofobsessingovertheirdietandassumeonlywomenstarvethemselves.Thetruthistherearemenwhoareundereatingbuttheyaren’tdoingitforweightloss.Instead,thesearemenwhoeitherignorehungerorsatisfyitwithminimalnourishmentandheavystimulation.Breakfastisacoffee.Midmorningisacoffee.Lunchisbarelytouched.Dinnerishighcalorieandunfinished.Tothisguy,foodisn’timportant,andhe’sprobablyjusttoobusytocarethathehardlyeatsanygreenfoodssaveforthesliceoflettuceonhisburger.

THEGUZZLER:Didyouknowthereare340caloriesinalargeCaramelMacchiatofromStarbucks?Thisguydoesn’t.And,hedoesn’tcare.Theguzzlerpartakesinhighcaloriedrinkssuchasspecialtycoffeesandsugar-packedsodasandfavorsbeeroverwineanyday—andpartakesalmosteveryday.Heeatstwoorthreemealsadaybuttheyaren’telaborateorparticularlyhighinfatorcalories.Greensaren’tonhisradarormenu.He’snotactivelyavoidingthem,buthewon’tseekthemouteither.

THEFASTFILLER:Thisguyeatsout—alot.Andwhathedoeseatoutisusuallyorderedthroughamicrophoneandservedupinabrownpaperbag.Fastfoodfillsouthismenuonaveryregularbasis.IfMcDonald’shasaspecialtyburgerthismonth,heprobablyknowsaboutitonthefirst,andhisreviewisusuallyfavorable.He’sprobablyyounganddefinitelynotinterestedinthenuancesofpropernutrition.Heeatswhathelikes,andhedoesn’tlikegreenfoodsbecausehethinkstheycosttoomuch,theyaretoomuchofahassle,andhedoesn’tlikethetaste.We’veseenthesefiveguysmostlyinouryearsofworkingwithmen’sfitness,health,andnutrition

becausethesearetheguysthatneedourhelp.Thisisnottosaythattherearen’tanyvegetarianmen,vegans,guyswhofollowaveryregimentedandproperdiet,ordudeswhosimplylovegreenfoods.Theydoexist.Butsciencehasproventhattheyarealimitedspecies.Whatbetterproofistherethatmendon’teattheirgreensthanthefactthatscientistshavebeentrying

tostudythereasonsforyears?Researchersacrosstheglobehavelaboredoverthisissueandwhatthey’vefoundisnotgood.OnestudyconductedinOhiofoundthatmentrulybelievethattheyaren’tcapableoffollowingahealthydiet.Theyalsofoundthatmendon’tbelieveeatingaproperdietisallthatimportanttomaintainingtheirhealth.AnotherstudyoutofBritainfoundthatmeneatfewervegetablesthantheirinfantchildren.Ineachcasetheyfeelthattheyhavelesscontrolovertheirdiet

thanthewomenofthehouse.Furtherinvestigationinthestudyshowedthatmanyspousesofthemenpolledhadbeentryingtoremedytheissuebyhidinghealthierfoodsintheirhusbands’diet.Anotherstudyfurtheredthisresearchandofferedtheconclusionthatmensimplydon’tfeeleatingahealthydietcomposedofgreenfoods,leanproteins,vitalnutrients,andvitaminsispartoftheir“culture.”Theconclusionsareallthesame.Science,attitudes,andhistoryallagreethatmenaren’teatingtheir

greens.Theydon’twanttochangetheirbehaviorandhavelittletonodesiretohearwhytheyshould.GreenFoodsforMenisanattempttobreakthatbarrier.Inourexperience,youcan’tsimplytellmenwhattoeat—especiallyifwhatyou’reservingdiffersfromwhattheycraveorhavebeenconditionedtoeat.Instead,youhavetoapproachthechangewithinformation.Lotsofinformation.Younotonlyhavetoprovewhyyourmethodisanimprovement,butyoualsohavetoprovethatyourwayreflectsmorethanjustafewpeople’sopinions.Youneedharddata,scientificfact,andanapproachthatallowsthemtodrawtheirownconclusions.Butbeyondconclusions,youalsoneedtohelpthemmaketheirownday-to-daydecisions.Convinceamantoeathealthierandhewill,buthewon’twantyouchoosingeverygrampassinghislips.Hewantstodecidewhat,how,andhowmuch.Andthat’sexactlywhyGreenFoodsforMenwillworkforanyman,atanynutritionallevel,andwithanyhealthgoal.

Thisbookliststhefiftyverybestgreenfoodsthatmencanconsume.We’renotsayingyoushouldeatthembecausethey’rethetastiest,trendiest,mostexpensive,orbestfortheoverallpopulation.Thesefoodshaveadramaticimpactonwhatmattersmosttomen.Eachfoodentrywillshowimportantscientificdataforthemostvitalofmaleconcerns:musclebuilding,fatloss,improvedsexdrive,improvedappearance,andspecifichealthboostsuniquetothemalegender.Beyondthat,you’llalsogettherawcaloricandmacronutrientinformationforeachfood,soyoucandecidehowmuchisenough.Lookoutforstoragetips,easy-to-followrecipes,andamyriadofoptionstomakeeachfoodthatmuchmoreaccessibleandrealisticforyourdiet.You’llalsofindsomemealplanchallenges.First,forthestaunchestopponentofeatinggreen,athree-daychallengethatwillprovethatincludinggreenfoodsinyourdietisnotonlyeasy,buttastyashell.Next,aseven-daycleanseusesthepowerofgreenfoodstomakeyouyourbest—detoxifyingyourbodyandmakingsureitisfiringoneverylevel.Andtocapitoff,athirty-dayplanwillgetyouontheroadtomakinggreenfoodsapartofyourlifeforever.

WHYGREENFOODSWORK1.EFFICIENTSOURCEOFENERGY:Eventhoughgreensareverylowincalories,theyhelpyoucreateenergynaturally.First,theyarepackedwithchlorophyll,thecomponentthatmakesthemgreen.Chlorophyllistheplant’sversionofblood,transportingoxygenandnutrientsthroughouttheplant,allowingittogrowandthrive.Coincidentally,chlorophyllissimilarinstructuretoyourbloodcellsandcanactuallyhelpimprovehowwellyourbloodtransportsoxygenandnutrientsinyourbodyaswell.

2.IMPROVEDCIRCULATION:Thealkalinemineralsinthegreensimprovecirculationtodeliverthegoodstoyourbrainandmuscles.You’llnoticeyouwon’tneedtohitthesnoozebuttonorhaveasmuchcoffeetogetthroughyourdaywiththehelpofgreens.

3.RESTOCKYOURMAGNESIUM:Themagnesiumingreensisresponsibleformorethan400energypathwaysinyourbody,andanestimated95percentofusaredeficientinthispowermineral.

4.REDUCEYOURTOXINS:Thesegreenfoodsprotectyoufromheavymetaltoxicitysuchasmercuryfoundinsushiorfromenvironmentaltoxinsinurbanareas.

5.TOHELPYOURHANGOVER:Speakingoftoxins,greenshelpyourliverbynourishingitwithmagnesiumandoxygen,cleaningupthedamagefromaboozeindulgenceorprocessedfoodssplurge.

6.TOAGEWITHOUTFEELINGLIKEYOU’REAGING:Methylationisapowerfulchemicalpathwaythataidsdetoxification.Studieshaveshownthatpropermethylationcandecreaseyourriskofcancer,cardiovasculardisease,neurologicaldiseases,andotherchronicdegenerativediseases.Ifyouhaven’theardaboutityet,youwill.Anestimated20percentofushaveageneticpredispositiontobeingpoormethylators.Folateisasuperstarmethylator,andwhenyouthinkoffolate,think“foliage”…It’sinthegreens!Withthethousandsofmethyl-dependentreactionsgoingoneveryday,youcansupportthembyeatingyourmethylators.

7.TOGETTHEMOSTOUTOFYOURFOOD:Raworlightlysautéedgreenscontainenzymesthathelpyourdigestionsoyougetthemostoutofyoursuperfoods.Theseenzymeshelpbreakdownthefoodintotheirabsorbableparts.Plus,thealkalineenvironmentthatthegreensprovideiswhatismostbeneficialwhenconsumingpasturedmeatandpoultry.So,consuminggreenswithyourmealwillhelpyougetthemostoutofit.It’snotjustwhatyoueat.It’swhatyoudigest.

WHENTOHAVEYOURGREENSIdeallyyouwillenjoygreenfoodsineverymealofyourday.Because,well,whynothavegreensateverymeal?Don’twasteyourchancetoaddgreenstoeverymealorsnackyoucan.Onceyoumakeitahabitineverymeal,andyouhappentohaveafewunexpected,greenlessmeals,atleastyouknowyourwholedaywasn’tabigfatzero.

GO-TOGREENSStartdevelopingyourlistofgo-togreensforbreakfast,lunch,dinner,snacks,juices,andsmoothies.Pickthingsthatyoulikeandchallengeyourselftotrysomethingnew.YoumighthateRomainelettuce,butlovetheflavorofarugula(yes,theytastedifferent).Or,youmightavoidcucumbersbecauseyoudon’twanttoslicethem.There’snoexcusewithpickles.Onceyoudevelopyourlineupofgreenfoods,thenstartadding,guys.

MOREISBETTERThemajorityofgreenfoodslistedherearenotcaloricallydense,exceptforpistachios,pumpkinseeds,andavocado.So,don’tfeellikeyouhavetochangeupyourcurrentportionsizesjusttogetyourgreensin.Yes,moreisbetterwithgreenfoods.

GREENSFORBREAKFASTWe’vefoundthatthehardesttimeformentohavegreenfoodsisinthemorning.Whetherit’salackofcravingforgreens,orastrongercravingforabowlofLuckyCharms,menaren’treachingforgreensuntildinnertime,whenhissignificantotherinsistsheeatsasaladwithdinner.Ifthisisanissueforyou,greenteaistheleastintimidatingadditiontoyourmorning,followedbygreenfruits.Then,slowlymakeyourwaytoaddingspinachtoyoureggsorpistachiostoyouroatmeal,andfinallymaketheleaptogreenjuicesandsmoothiestostartyourday.Havinggreensforbreakfastisamentalhurdleyoumustgetover,oryou’llstartthedayalreadybehind.Whowantsthat?

GREENSMOOTHIES101Greensmoothiesaretheperfectsolutionifyouhatesalads,thinkeatingcarrotsticksislame,ordon’tlikepreppingandcookingvegetables.Smoothieswerepracticallydesignedtowinovergreenfoodhaters.Aslongasyoucangetoverthegreencolor(orjustgetsomedarkcups),greensmoothiesaresuretoplease.Startblendinggreens,frozenfruit,andalittleaddednaturalsweetenersuchasrawhoney.Youmight

startwithamorefruit-heavysmoothie,butknowthatyourgoal,andwhereyouwillseethemostbenefit,isreallyinthosegreenvegetables.Thehintthatyouareusingenoughgreensisifyoursmoothieisactuallygreenincolor!

JUICING101Juicingfruitsandvegetablesandincludingtheminyourdietisanexcellentwaytogetadditionalvitamins,minerals,antioxidants,andmoreinaveryeasyanddeliciousway.Fromanutritionstandpoint,freshlymadejuicesaremostbeneficialfortheirquickabsorptionofnutrients,especiallywhenconsumedatleastanhourbeforeorafterameal.Whenjuicesareconsumedwithameal,youarecertainlygoingtoobtainthosenutrients,butthewowfactorofquickabsorptionandquickenergywillnotbetheresincedigestionandabsorptionofthesenutrientsarenotassuddenwhenpairedwithawholemeal.Startjuicingfruitsandvegetablesyouarefamiliarwithandalreadyenjoyeating.Carrotsandapples

areanewbiejuicer’sbestfriendandcanbeagreatbaseasyougetgoing.Fromthere,workongettingmoregreens.Theymaynottastegreatinitially,whichiswhystartingwiththeappleandcarrotbaseisthewaytogoatfirst.Thatsaid,yourfriendliestgreenswillbeceleryandcucumber.Andyourgreenestgreenswillbe

spinachandkale.Becausethesejuicesconcentratetheflavor,ifyouarenotahugefanofspinachtaste,thenyoumayneedtoaddmoreapple.Or,considersmoothiesinstead,whichdonotcontainasmuchgreensasjuicesandcanbettermaskthe“green”flavor.

EXPERIMENTUsetherecipesinthisbookastemplatesandadjusttheamountsofeachingredienthoweveryouseefit.Therereallyisnowrongwaytoconstructajuice.Theonlycautionistonotgooverboardonfruitjuices,astheywillbehighinnaturalsugars,butcanbeanissueifyouhaveanycravingsorpotentialbloodsugarissues.Yourgoalistoalwaysmakesurethereisatleastonegreenvegetableineveryjuiceyoumake.

VARIETYISKEYDifferentgreenfoodsprovidedifferentgreenbenefits.Rotatingyourgo-togreenseveryfewweekswillgiveyouthebestresultsandavarietyofnutrientsyouneed.

THE50GREENSUPERFOODS

ARTICHOKEMotherNatureseeminglywenttoalotoftroubletopreventyoufromenjoyingallofthegoodnessinanartichoke.It’stheonlyfoodinthisbookthathasbuilt-inarmor.Butyou’reabigboyandyoucangetpastit—andit’llfeelkindoflikeyouhuntedandkilledthisprey.Althoughitmaylookmorelikeanorganichandgrenadethansomethingyou’dliketoeat,artichokesarepackedwithmorevitalnutrientsthanalmostanyothervegetableyou’veevershunnedatthesaladbar.

NUTRITIONALINFORMATION1Artichoke,medium Calories: 60Fat: .19gCarbohydrate: 13.45gDietaryfiber: 6.9gSugar: 1.27gProtein: 4.19g

YOUNEEDTOEATTHISMORENUTRIENTSANDLESSLIVERDAMAGEArtichokeskeepyourliverworkingatoptimumlevels,whichisgoodforanyguywhocasually,orfrequently,drinks.Italsoincreasestheliver’sproductionofbile,whichbreaksdownfoodssoyoucanbetterabsorbthenutrients.Thismeansartichokesensureyougetthemostoutofeverythingyoueat.

STRONGERBONESWhatvegetablehasthemostmagnesiumandpotassiumperserving?Artichokes.Whyisthatimportant?Itbuildsyourbones,makingthemstronger,leavingyoulesspronetoinjuriesandwaymorestableandpowerfulinanysportorworkout.

LIVELONGERPackedwithflavonoids,polyphenols,andvitaminC,artichokesboostyourimmunesystem,helpcuttheriskofstroke,andlowercholesterol.

BETTERHEALTHThefolatefoundinartichokeshelpsreduceinflammationandtheriskofheartdisease.Therootsalsohelpreducecholesterol.

PREPTIPS•Squeezeit.Ifitsqueaks,it’sready.•Afterwashingitincoldwater,cutoneinch(2.5cm)offthetopwithaserratedknife,andcutthestemuptoahalfinch(1.3cm).Thewholestemcanberemovedifyouwishtohavetheartichokestanduponitsown.•Youcanclipthefingernail-likethornsontheleaves,buttheydosoftenwhencooked.•Drizzlewithlemonjuicetoavoidbrowningwhilecooking.•Theleavesoftheartichokecanalsobeseparatedtoproducemoreflavor.•Mostpeopleboilartichokes,butsteamingpreservesthenutrients.Kickuptheflavorbygrillingitafterwards.

TASTESThe indicatestheestimatedservingsofgreenfoodthatthisrecipewillprovideandcanguideyouinreachingyourgreenfoodgoalsduringanyofthethreemealplans.

GARLICDIJONARTICHOKES 2freshartichokesWatertosteamartichokes1/2cup(120ml)refinedcoconutoil1bulbofgarlic,allclovesseparatedandpeeled1/4cup(44g)Dijonmustard

Rinsetheartichokesthoroughly.Placeinacoveredpotwith1inch(2.5cm)ofwateratthebottom.Bringwatertoaboilonhighheat.Reduceheattolowandsteam,covered,until2to3outerleavesareeasilypulledfromeachartichoke(20to30minutesormore,dependingonsize).Whiletheartichokesaresteaming,sautéallgarlicclovesincoconutoiluntiltender.RemoveartichokesfromthewaterandtosswithgarlicoilandDijonmustard.

BASILARTICHOKEMEATBALLS 1/2pound(455g)groundturkeyorgrass-fedbeef2tablespoons(5g)freshbasil,finelychopped1cup(300g)artichokehearts,diced1tablespoon(15ml)coconutoiltocookwithSaltandpepper

Placeskilletovermediumheatandaddthecoconutoil.Addartichokeheartsandcookfor3to4minutes,thenletcool.Oncetheartichokeheartshavecooled,mixtheminalargebowlwiththegroundmeat,basil,saltandpepper.Mixwell.Form2-inch(5cm)diametermeatballsandplaceonabakingsheetlinedwithparchmentpaper.Bakefor15to20minutesat350°F(180°C,orgasmark4)untilcookedthrough.

EasyAdd-OnstoYourDiet1.Addboiled,dicedartichokestoeggsandvegetablesforascrambledbreakfast.2.Tossboiled,chilledartichokeleavesintoagreensalad.3.Userawartichokeleavesaschipstodipforhummusorsalsa.4.Roastartichokesandservewithroastedchicken.5.Addalayertoalasagnatoboostflavorandnutrients.

ARUGULAWouldyouskipeatingaplantthatgenerationshavelaudedtogiveyousexualsuperpowers?Wouldyoupassongreenleavesthatancientculturesthinkgiveyougoodluck?Ifyouwould,you’dalsobemissingoutonsomeoftheseriousbenefitsofeatingarugula,includingimprovingyourappearance,health,andsexlife.Goaheadandpassonit.There’llbemoreforthenextguy—who’sgoingtobebetterlookingandscoopingupyourgirlfriend.Don’tsaywedidn’twarnyou.

NUTRITIONALINFORMATION1cup(20g) Calories: 6Fat: 0.2gCarbohydrate: .8gDietaryfiber: .4gSugars: .4gProtein: .6g

YOUNEEDTOEATTHISFATLOSSPackedwithfiber,thisgreenfoodisn’tjustagreatalternativetoyourstandardiceberglettuce.Infact,ithelpsyoumetabolizeyourfoodmoreslowly,keepingyoufullerlonger,soyou’llbethinnerwitheveryplate.

BETTERSEXIt’sbeenproventhatwithallofthecontaminantsintheenvironment,everythingweeatandeverybreathwetakehurtsoursexdrive.What’salsobeenprovenisthatarugulaandotherleafygreatsfightoffthosecontaminantsandhelpkeepyoureadyforanybedroomfun.

FULLERHAIR

Someevidenceindicatesthatarugulaoilcanaidinhairgrowth.Althoughmoreresearchisneededtoseethefullextentofthis,womenhavebeenusingoiltreatmentsontheirhairforyears.Soifyou’rethinning,youmightconsideraddingsomearugulaoiltothetopofyourheadtohelpmaintainwhatyou’vegot,strengthenit,andpossiblyevengrowsomemore.

PREPTIP•Thebestwaytocleanfresharugulaistosubmergeitincoldwaterandswirlitaroundsoanydirtorsandmovestothebottomofthewashingbasin.Onceclean,theleavescanbetransferredtoasaladspinnertoremoveexcesswater.Beforecleaning,anyyellow-coloredorwiltedleavesshouldberemovedandstemsshouldbecut.

STORAGETIP•Youcanstorearugulainthecrisperofyourfridge(that’sthedrawerthatyoucan’tseeintoifyoudon’tknowwhatacrisperis),oryoucankeepthemfreshbyleavingtheminacupofwaterlikeaplant.

TASTES=servingofgreenfood

ARUGULAPESTO 2cups(40g)packedfresharugula1clovegarlic1/4cup(30g)walnuts1/2cup(120ml)oliveoilSaltandpeppertotaste

Processalloftheingredientsinafoodprocessor.Useinpasta,onmeats,orinsandwiches.

ARUGULA-STUFFEDTURKEYROLLUPS2slicesofnitrate-freeturkeymeat1sliceuncured,nitrate-freebacon1sliceavocado2slicestomato,raw1/2cup(10g)arugula

Layout2slicesofturkeymeatstackedontopofeachother,addbacon,avocado,tomato,and1/2cup(10g)arugulaontotheturkeyslicesandrolluptightly.

ARUGULASALAD 2bunchesarugula,washed,dried,andtorn1/4cup(60ml)extra-virginoliveoil1/2redonion,sliced1/2cup(70g)toastedpumpkinseeds1/2lemon,juicedSaltandfreshlygroundblackpepper

Inabowl,tosstogetherthearugula,onions,andpumpkinseeds.Seasonwiththesaltandpepper.Drizzlewiththevinegarandoilandtoss.Tasteandre-seasonifnecessary.Serveimmediately.

EasyAdd-OnstoYourDiet1.Addverythinlyslicedpears,crushedwalnuts,andlimejuicetosomearugulaforasalad.

2.Usearugulainsteadofregularlettuceinyourtacostoaddapepperyboostofflavor.3.Addchoppedarugula,dicedhotpotato,anddilltoafewscoopsofGreekyogurtandmixforafreshpotatosalad.

ASPARAGUSLet’sdiscusstheelephantintheroom:Yes,asparaguswillmakeyoururinesmell.There’sreallynotmuchyoucandotopreventthat,butincludingasparagusintoahealthy,balanceddietwillresultinmanyadvantagestocounteractthatminornuisance.Infact,thisgreenismorebeneficialforyouthanthesteakyou’reusedtoseeingitnexttosimplybysuperchargingyourbloodcells.Itsnutrientswillhelpyoureactquickerandbuildabetteryou.

NUTRITIONALINFORMATION1cup(88g) Calories: 27Fat: 0gCarbohydrate: 5gDietaryfiber: 3gSugar: 3gProtein: 3g

YOUNEEDTOEATTHISFASTERMUSCLEGAINSConsumingtherootsandshootsofasparagushavebeenproventohelplowerhighbloodpressureandpromotegreaterbloodflow.Asaresult,yourbodyisabletorepairquickeraftereachworkout,whichwillresultinfastergainsinthegym.AlsoservingupahighdoseofvitaminK,asparaguscanhelppreventbloodclotsandcelldamagefromworkoutsoranyothertypeofstrenuousactivity.

FATLOSSAgreatdiuretic,includingasparagusintoyourdietcanhelpexpelexcesswaterweightandeliminatetoxinsviaincreasedurineoutput.Someeliteathleteswillcutwaterweightbeforeaweighinorcontest,andasparaguscanhelpforaveryshort-termweightloss.

BATTLEFRIDAYNIGHTDRINKSAsparagusleafextractshavebeenshowntohelpsafeguardtheliverfromtoxins,includingthosefoundinthoseweekenddrinksyousharewithyourpals.

BETTERHEALTHThefolatefoundinasparagushelpsreduceinflammationandtheriskofheartdisease.Therootsalsohelpreducecholesterol.

STORAGETIP•Alwaysrefrigerateyourasparagusspears.Normallytheywilllastforaboutthreedays.Keepingtherootsdampinawetpapertowelwillhelpkeepthemfreshlonger.


TROPICALSMOOTHIE 7asparagusspears2bananas2oranges,peeled2cupsfreshspinach11/2cups(220g)strawberries,freshorfrozen

Blendallingredientsuntilsmooth.

CARROT,ASPARAGUS,TOMATOJUICE10asparagusspears12carrots1tomato

Processalloftheingredientsthroughajuicer.

GREENJUICE 2greenapples1medium-sizecucumber5asparagusspears

Processalloftheingredientsthroughajuicer.Greenapplesarerecommended,butredapplesgivemoresweetness.

PROSCIUTTO-WRAPPEDASPARAGUS 10asparagusspears,3/4-to1-inch(2-to2.5-cm)thick1tablespoon(15ml)oliveoilSaltandpepper10thinslicesofprosciutto

Tosstheasparagusintheoliveoil,salt,andpepper.Wrapeachspearwith1sliceofprosciuttoinadownwardspiraltowardthecutend,justbarelyoverlappingtheseamsoftheprosciutto.Placespearsonabakingsheet,withouttouching.Broilfor3minutes,flipthemover,andbroilfor3moreminutes.

ASPARAGUSFRITTATA 1/2cup(44g)asparagus,chopped1/4cup(25g)scallions,chopped3eggsCoconutoil

Sautévegetablesinthecoconutoilandletcoolinfridge.Addwhiskedeggstoagreasedpan.Addalittlewatertotheeggstoimprovefluffiness.Addthecooledvegetablestothepan.Bakeat350°F(180°Corgasmark4)untileggsarefullycooked(10to15minutes).

PAN-FRIEDASPARAGUS1/2stalkasparaguslemonzest1tablespoon(15ml)coconutoil

Cutasparagusinto4to5inch(10to13cm)longtips.Heatthecoconutoilinafryingpan.Addasparagusinasinglelayerandturnheattomedium-high.Cooktheasparagusfor4to5minutes,turningaboutonceaminute.Turnofftheheat,thensqueezejuiceofhalfthelemonoverasparagus.Sprinklewithlemonzestandserveimmediately.

EasyAdd-OnstoYourDiet1.Grillasparagusspearsforacharred,smokyadditiontoyoursteak.2.Dicerawasparagusandaddittoasalad,tunasandwich,orevenyourguacamole.3.Pureeitinablenderandmixwithmilkorcoconutmilkandchickenbrothandsimmerforafive-minutesoup.4.Addittoastirfrywithothervegetablesandproteinofyourchoice.5.RoastitintheovenwithalightsprinklingofpepperflakesandParmesanforasidedishorsnack.

AVOCADOSometimesreferredtoasthealligatorpear,theavocadofruitisnativetocentralMexico.Mostguysconsideravocadotobenothingmorethanthebackboneoftheguacamolethatstartsoffanightofwatchingthebiggame,butthisgreensuperfoodismuchmorethanjustaningredientinapopulardip.Infact,a2013studyrevealedthatavocadoeatersintheUnitedStateshadabetteroveralldietandareducedriskofcardiovasculardiseaseanddiabetes.Moreover,itpacksaseriouspunchatheartdisease,gastritis,andhighcholesterol.

NUTRITIONALINFORMATION1/2avocado Calories: 114Fat: 11gCarbohydrate: 6gDietaryfiber: 4.5gSugar: 0gProtein: 1.5g

YOUNEEDTOEATTHISFORBETTERSEXUALPERFORMANCEAvocadocontainsessentialfattyacidsneededformalehormoneproduction,includingtestosterone,aswellasphytochemicalsandthreepowerfulantioxidants:vitaminC,vitaminE,andglutathione—allofwhichworktoimprovesexualfunction.

INCREASEENERGYLEVELSAnexcellentsourceoffolate,with118.26μgperserving—whichis29.6percentoftherecommendeddailyintake—avocadoshelpconvertfats,proteins,andcarbohydratesintoenergy.

BUILDMUSCLEOneservingofavocadohas152μgofpotassium,or4percentoftherecommendeddailyintakevalueformen,whichisessentialforproteinsynthesis—thefoundationofbuildingmuscle.

IMPROVEYOURCHANCESOFCONCEIVINGSomepreliminaryresearchshowsthatcombininggreenfoodslikeavocadowithceleryonadailybasiscanimprovespermcount.Why?Foodswithfolate(avocado)andzinc(celery)worktogethertoincreasespermmotility.


GUACAMOLE2avocados1cup(260g)salsa1teaspoon(5ml)lemonjuiceSaltandpeppertotaste

Mashavocadoswithafork.Stirinthesalsa,lemonjuice,andsalt/pepper.Foraspicekick,addfinelydicedjalapenos.

AVOCADOPUDDING 1ripeavocado1/2cup(120ml)unsweetenedcoconutmilk1tablespoon(20g)rawhoney2tablespoons(18g)pistachios,crushed

Blendingredientsbyhandorinafoodprocessor,untilsmooth.Servechilled.Sprinklewiththepistachios.

WAFFLEBREAKFASTSANDWICH2eggs2teaspoons(10ml)coconutoil2slicesavocado2glutenfreewaffles2ounces(55g)baconorporksausagepatty,nonitratesadded1tablespoon(20ml)organicmaplesyrup

Fry2to3eggsinthecoconutoil.Placethemonagluten-freewaffle.Addtwoslicesofavocado,asliceofnonitrate-addedbacon,anddrizzlewithorganicmaplesyrup.Then,placeanotherwaffleontoptocompletethesandwich.

OPTIONAL:Spreadthewafflewithpestosauceforasweetsavorycombinationofflavors.

AVOCADOCHICKENSALAD 2boneless,skinlesschickenbreasts

1/2avocado1/4onion,choppedJuiceof1/2lime2tablespoons(5g)freshchoppedcilantroorbasil

Cookthechickenbreastsuntildone;letthemcoolandthenshred.Addtheavocadoandonionandmix.Addthelimejuiceandafewtablespoonsofthecilantroorbasilforaddedflavor.

AVOCADOVINAIGRETTE BYCHEFJOSHKATT,OWNEROFKITCHFIX1avocado,ripe1lime,juiced1tablespoon(2.5g)cilantro,chopped1tablespoon(15ml)waterSaltandpeppertotasteApinchofcumin

Cuttheavocadoinhalf;removetheseedcarefully;andscoopthefleshfromtheskinintoabowl.Cutthelimeinhalf,andsqueezeitovertheavocado.Addthechoppedcilantro,apinchofcumin,andthesaltandpeppertotaste.Finallyaddthewater,andstarttomashandmixtheavocadountilsmooth.

STORAGETIP•Storeunripeavocadosinpaperbagsandtheywillripenquicker.Splashlemonorlimejuiceontotheunusedportionofanavocadotostaveoffthebrowningofthefruit.

ISITREADY?PEELOFFTHELITTLESTEMONTHEBOTTOMOFTHEAVOCADOTOSEEIFITISGREENANDTHEREFORERIPE.

EasyAdd-OnstoYourDiet1.Addavocadotoasmoothietoincreasethecreaminessandstabilizebloodsugarforsustainingenergy.2.Addmashedavocadoinplaceofmayonnaise,butter,cheese,sourcream,orotherdairy-basedspreads.3.Whileitseemslikeanunusualcombination,avocadosactuallymakeafantasticcreamypastasauce,too.Combinedwithlemon,garlic,oliveoil,Parmesancheese,andbasil,it’slikeahealthier(andgreener)versionoftheclassicAlfredosauce.Addsomeextragreenveggiestothemixtomakeitevenhealthier.

BASILIfyouthinkthatbasilisjustthegreenbitsyouseeinyourpastasauce,you’redeadwrong.Everyculturesincethedawnoftimehasfoundaplethoraofusesforbasil,andwedon’tmeanasgarnishonyourplate!Infact,basilcouldpossiblybethemostversatilefoodinthisbookbecauseitcanbeusedinvirtuallyanymeal,snack,ordrink.Andversatilityisn’titsonlyplus;it’salsobringingmorehealthbenefitstothetablethanjustaboutanythingelseyou’veeatenthisweek.

NUTRITIONALINFORMATION2tablespoons(5g),fresh Calories: 1Fat: 0gCarbohydrate: 0.1gDietaryfiber: 0.1gSugar: 0gProtein: 0.2g

YOUNEEDTOEATTHISSTAYYOUNGBasilhasaspecificanti-agingquality,especiallyforyourliver,brain,andheart.Italsohelpsyourkidneysexpeltoxinsandpromotesoverallbetterhealth.

MOREMUSCLETwotablespoons(5g)offreshbasilhasonly1calorie,butsurprisinglyitcontainsanywherefrom60to70percentofthedailyvalueforvitaminK.Italsoassistsintheregulationofbloodflow,thusallowingyourbodytorepairandpromotemoremusclegains.Wantmore?It’svitaltothebloodclottingprocess,meaningthatwithoutproperlevelsofitinyoursystem,youcoulddie.

KILLBACTERIAEssentialoilofbasilhasbeenshowntokillantibioticresistantstrainsofbacteria,soyoucanconsiderthisaworthyadversaryinthebattleagainstallthesuperbugspoppingup.Infact,justcomingintocontactwithbasilcanfendoffthebacteriafoundonotherproduce,whichmeansconsumingthisgreenwillensureyougeteverythingyouneedandnothingyoudon’tfromwhatyou’reeating.

COOKINGTIPS•Addbasiltoyourdishlastsoitretainsitspotency.•Also,thethickerthestem,themorebittertheflavor—cookedorraw.

EasyAdd-OnstoYourDiet1.Mixintorawgroundmeatsbeforeshapingburgers,meatballs,ormeatloaf.2.Addtoplainwaterforauniquethirstquencherthatwillalsofreshenyourbreathandhelpdetoxifyyoursystem.


WATERMELONANDBASILSALAD 2cups(300g)watermelon,cubed2tablespoons(5g)basilJuiceandzestof1lime1tablespoon(15ml)oliveoil1/4cup(34g)choppedjalapeños

Putthewatermeloncubesinabowl.Whisktogetherthelimejuice,zest,oliveoil,andchoppedjalapeño.Pourthisoverthewatermelonandtosstocombine.Coverandrefrigeratefor30minutesandthenserve.

BASILAVOCADOSAUCE 3/4cup(30g)freshbasilleaves(stemsremoved)1smallavocado(pitsandskinremoved)1tablespoon(15ml)ofextra-virginoliveoilDashofsaltandgroundblackpepper

Placethebasil,avocado,oliveoil,salt,andgroundblackpepperinafoodprocessorandblenduntilsmooth.Useongrilledchicken/fish,ontacos,oraspastasauce.

BASILVINAIGRETTE 2cups(80g)basilleaves1/2cup(120ml)oliveoil1/4cup(60ml)whitewineorchampagnevinegar1smallclovegarlicSaltandpeppertotaste

Inablenderorfoodprocessor,blendthebasil,oil,vinegar,andgarlicuntilsmooth.Addsaltandpeppertotaste.

BASIL-INFUSEDBRUSCHETTA 1/4cup(60ml)extra-virginoliveoil7basilleaves,chopped

11/2pounds(680g)plumtomatoes,diced2clovesgarlic,minced1Frenchbaguette,sliced

Tosstogetheringredients.Serveontoastedbaguetteslices.

STRAWBERRYBASILCHICKEN 4to6ounces(115to165g)chickenbreast,pastureraised1/2cup(75g)strawberries,sliced3tablespoons(45ml)balsamicvinegar2tablespoons(5g)basil,chopped1cup(30g)spinach,sauteed

Combinethestrawberries,balsamicvinegar,andbasil.Serveontopofsautéedspinachandpasture-raisedgrilledchicken.

BEETGREENSBeetgreensareconsideredawildplantandareactuallymoreimpressivenutritionallythanthebeetrootyou’vebeenavoidingatthesaladbar(alsoknownastheredpartmostpeopleserve).EarlyRomansonlyatethebeetgreens,andleftthebeetrootsformedicinalpurposes.Thesedays,researchhasshownthatthesegreenscanhelpfightcancer,improveyourvision,andmakeyourbonesstronger.

NUTRITIONALINFORMATION1cup(225g) Calories: 8Fat: .05gCarbohydrate: 1.65gDietaryfiber: 1.4gSugar: .19gProtein: .84g

YOUNEEDTOEATTHISBETTERPERFORMANCEBeetgreensimprovethetransportofoxygentothebloodandmuscles.Thatmeansyou’llbebetterinthegym,onthecourt,andinthesack.

BETTERSKIN,HEALTHIERHAIR,ANDBETTERVISIONPackedwithvitaminA,beetgreenscanhelpimproveyourskin,helpingyoulookyoungerandhealthier.It’salsoyoursecretweaponagainsthyperkeratosis,whichistheaccumulationofclumpsofdryskinaroundyourhairfollicles.VitaminAisalsoessentialfortheretinatotransformlight,soit’svitalforvision.Asamatteroffact,ifyou’veeverhadaboutofnightblindness,yourdoctorhasprobablyalreadyputyouonavitaminAsupplement.


BANANAANDBEETGREENSMOOTHIE1cup(235ml)water1cup(225g)beetgreens,chopped,thickstemsremoved1freshorfrozenbanana1tablespoon(20g)rawhoneyorGradeBmaplesyruptosweeten(optional)

Blendalloftheingredientsuntilsmooth.

EasyAdd-OnstoYourDiet1.Chopupandaddtoasalad,stirfry,sandwich,ortaco.2.Addtoyourjuicingmixesforapowerfulantioxidantpunch.3.Freezeandusethemlaterasstockforasoup.

COOKINGTIPS•Makesurethegreensyou’reusingaren’tyellowedandhavenobrownspots.•Lookforatightleafwithsturdystems,chopaccordingtodesiredsizeaftercleaningandaddtosalads.•Youcanalsoboilorsautéyourbeetgreens,makingsuretoaddoliveoilandseasaltforextraflavor.

BOKCHOY

Soundsmorelikeabadchickenimpersonationthanavegetable,right?Don’tsweatit.Onceyougetpastthename,thissupergreenwillamazeyou.Readytobeamazed?Okay,firstoff,chancesareyou’vealreadyeatenbokchoyandyoudidn’tevenknowit!FoundinmostChinesetakeout,bokchoyisastapleofmanyAsiandishes.Why?Wellmaybeit’stheoutstandingheartyflavororthefactthatitcouldsaveyourlife.Soundlikegoodenoughreasonsforyoutoincorporateitintoyourmealplan?

NUTRITIONALINFORMATION1cup(70g),shredded Calories: 9Fat: .02gCarbohydrate: 1.53gDietaryfiber: .7gSugar: .83gProtein: 4.19g

YOUNEEDTOEATTHISSTRONGBONESPackedwithcalcium,bokchoycanbeanalternativeformaintainingstrongbones,especiallyforthoseavoidingdairy.

LOWERBLOODPRESSUREGothighbloodpressure?Bokchoycanhelp.Thehighpotassiumcontentinthisgreenvegetableregulatesyourmusclesandbloodflowwhilesimultaneouslyloweringyourbloodpressurelevels.

FIGHTCANCERThissimpleplantisloadedwithsomanynutrients,it’shardnottolistitasacure-all.Wethinkyou’llagreeafterwe’vetoldyouthatitcanhelpreducetheriskofbladderandlungcancers.Readytocallita

superfoodyet?


ASIANSTIRFRY 4to6ounces(115to170g)ofchickenorsteak,cutintosmallpieces1/2cup(75g)greenbellpeppers,chopped1/2cup(35g)broccoli,chopped1cup(70g)bokchoy,chopped1tablespoon(15ml)coconutaminos1tablespoon(15ml)coconutoil

Cookthemeatinapanusingthecoconutoil.Removethemeat.Next,sautéthevegetablesinthesamepan.Thenaddthecoconutaminosandmeatattheendofcooking.

EasyAdd-OnstoYourDiet1.Chopupandaddtoasaladorstirfry.2.Shredandaddtoyourcoleslawmix.3.Useasstockinasoup—itmeans“soupspoon”inChineseforareason.

COOKINGTIPS•Babybokchoycanbeeatenwholeorcutinhalvesorquarters,butbokchoyneedsfurthercare.•Anytoughleavesshouldberemovedfromthebunch,andthebaseofthestalkshouldbecutoff.•Thebokchoyleavesshouldbetornoffthestalkandtheleavesshouldbewashedincoldwaterbeforecooking.•Aneasywaytocleananydirtorgritontheleavesistorubtheleavestogetherwhenyouarewashingthem.•Ifyouplantosautétheleaves,startcookingthestemsfirst,whichtakelongertocook.

BROCCOLIYouprobablyhatebroccoli.It’sokay;youcanadmitit.Weunderstand.Howmanyofuswereservedupawfulbowlsfullofthissloppy,boiled,rubbery,plant-likesubstance?Toomanyofus.But,thingschange,andwe’velearnedthatbroccolinotonlytastesbetterraw,it’sactuallybetterforyoutoconsumeinthismanneraswell—threetimesbetterasamatteroffact.IthasmorevitaminCthananorange,morecalciumthanwholemilk,anditfightscancer.It’skindofabigdeal,andit’stimetoforgivebroccoliandgiveitanotherchance.

NUTRITIONALINFORMATION1cup(71g),raw Calories: 31Fat: .34gCarbohydrate: 6.04gDietaryfiber: 2.4gSugar: 1.55gProtein: 2.57g

YOUNEEDTOEATTHISBEATCANCERBroccoli,morethanjustaboutanyotherthingyoucaneat,isacancer-fightingninja.There’snootherwaytolookatit.Infact,twoservingsofbroccoli,orothercruciferousveggies,perdayreducesanyone’sriskofcancerby50percent—soshareitwithyourwife.Butwhenyoucombinebroccoliwithtomatoes,theyworktogethertospecificallyreduceprostatetumors—somakesureyougetmorethanenoughforyourself!Nowonderbroccoliconsumptionhasgoneup900percentinthelasttwenty-fiveyears.

BETTERBLOOD,HEALTHIERYOUWhenyou’reservingupvitaminC,E,quercetin,laempferol,glucosinolates,andglucoraphaninlikebroccolidoes,you’rehardwiredtoblastawaycancer-causingchemicalcarcinogensandharmfulfree

radicalsfromthebody.Youalsooutrightkillcancercellsanddecreaseinflammation.Allofthismakesyouawholelothealthier,insideandout.

HEALTHIERLOOKINGSKINWomenarealwayslookingforwaystogetridofwrinkles.Now,youknowasimplesolution—goaheadandshareit,ifyouwanttobeaniceguy.Broccoli—specificallythesprouts—ispackedwithsulforaphane,whichhasbeenproventohelpyourskinlookitsbest.

PREPTIPS•Organicbroccolihasmorephytonutrientsthannon-organicfare.•Ifit’syellow,itispastitsprime.Thesmallerthebroccolihead,thebettertheflavor.•Neverwashbeforerefrigerating.•Microwavingandboilingwilldrasticallyreducethenutritionalvalueofyourservings.Blanchingorsteamingisthebestcookingmethod.


BROCCOLIJUICE 4cups(284g)broccoli1cucumber1lemon(peeled)1large,ripepear

Processalloftheingredientsthroughajuicer.Servecold.

BEEF&BROCCOLISTIRFRY 4to6ounces(115to170g)grass-fedsteak1to2tablespoons(15to30ml)refinedcoconutoil1tablespoon(8g)gratedfreshginger2cups(142g)broccoli,chopped

Cookbeefpiecesinthecoconutoil.Removecookedmeatfromthepan.Addthebroccoli.Cookthebroccolifor2to3minutes.Addthegratedgingertothebroccoliandcontinuecookinguntilbroccoliisforktender.

GREENS,EGGS,ANDHAM Coconutoil2eggs1/4cup(40g)greenonions,chopped1/2cup(35g)kale,chopped1/4cup(18g)broccoli,chopped2ounces(55g)ham,chopped2slicesavocado1/2cup(15g)spinach

Coatafryingpanincoconutoil.Add2whiskedeggsand2tablespoons(30ml)ofwater.Addthechoppedgreenonions,kale,andfinelychoppedbroccoli.Finally,addthechoppedham.Serveonabedofspinachandgarnishwithslicedavocado.

EasyAdd-OnstoYourDiet

1.Minceandaddtoscrambledeggs,salads,spreads,orstirfry.2.Diceandaddtowraps,tacos,orburritos.3.Addtoriceorsoupsforacrunchandnutritionalboost.

BRUSSELSSPROUTS

CallBrusselssproutswhateveryouwant:bonebuilder,flukiller,powerbooster,cancerfighter,andall-aroundsuperfood,butwhatyoushouldcallitisthekeytolivinglonger,creatinglife,andlivingyourlifetoitsfullest.Loveitorhateit(andlet’sfaceit:Youprobablyhateit),theselittlegreenguysshouldbeinyourdiet.

NUTRITIONALINFORMATION1cup(88g) Calories: 38Fat: 0.3gCarbohydrate: 8gDietaryfiber: 3.3gSugar: 1.9gProtein: 3g

YOUNEEDTOEATTHISLIVELONGERAtherosclerosisisyourenemy.Itraisesbloodpressure,reducestheelasticityofyourarteries,andallowslessbloodtotravelaroundyourbody.Ifyou’reahealthy,active,gym-going,sport-playingweekendwarrior,thisisgoingtoreallyputpressureonyourheart.Ifyou’renotthemostactiveguy,thiscouldjustkillyou.ThebottomlineisthatBrusselssproutscanbeyoursecretweaponagainstatherosclerosisanditcanhelpyoulivelongerandhaveahealthierheart.

GETHERPREGNANT

Ifyou’vebeentryingtohavekidswithyoursignificantotherandhaven’tseenanyresults,youshouldthrowsomeBrusselssproutsintoyourdiet.Itincreasesyourspermlevelsandhelpsprepareherwombforconception.It’llboostfertilityinbothyouandyourpartnerandreducetheriskofmiscarriagesandbirthdefects.

LOSEWEIGHTPackedwithfiber,thisvegetablewon’tjustkeepyouregular,helppromotecolonhealth,andgiveyouadecentproteinpunch,itwillalsofillyouupatthedinnertable.EatingBrusselssproutswillhelpyoustayfullerlongerbykeepingenergyandbloodsugarstable.

BUYINGTIPS•Unlessyou’reshoppingatareallyhigh-endshop,you’reprobablynotgoingtofindBrusselssproutsonthestemlikethosepicturedhere.Whatyouwillfindareanassortmentoflittlegreenballsthesizeofabiggumball.•Lookforabrightgreencolorandtightlypackedleaves.•Ifyoudogetthemonthestem,storeitalltogetherinwatertokeepthemfresh—pullingofftheonesyouwantwhenyouneedthem.•Ifyou’rebuyingthemoffthevine,storetheminaplasticbaginyourcrisper—they’llkeepforseventotendays.


BRUSSELSSPROUTSSALAD 1greenapple,chopped2cups(176g)rawBrusselssprouts,shredded3tablespoons(45ml)applecidervinegar2tablespoons(40g)rawhoney1/4cup(59ml)oliveoilSaltandfreshlygroundblackpepper

Combineapplecidervinegar,honey,andoliveoilinacontainerandmixwell.PouritovertheappleandBrusselssprouts.Chillinfridge2hoursbeforeserving.Addsaltandgroundblackpeppertotaste.

BACONBALSAMICBRUSSELSSPROUTS 2cups(176g)Brusselssprouts4ounces(115g)bacon(nitratefree)2onions,sliced1tablespoon(20g)GradeBmaplesyrup1tablespoon(15ml)balsamicvinegarCoconutoil

Chopbaconintosmallpiecesandsautéinthecoconutoiluntilbrown.Choponionandaddittothepanandsautéforafewminutes.AddtheBrusselssproutsandbalsamicvinegar,addingwaterifitgetstoosticky.Cookuntiltenderanddrizzlewiththemaplesyrup.

EasyAdd-OnstoYourDiet1.Sautéwithchoppedbaconandonions.2.Grateoverasaucydishorintoasoup.3.Grilluntilthereisbrowningontheedgesoftheoutsideleaves;shavesomeParmesanontopandenjoy.4.AddrawBrusselssproutstoyourmorningsmoothie.

CELERYLet’sfaceit:It’seasytolookatceleryasadeliverymechanismforpeanutbutterorsomethingyousliceuptoaddcrunchtoatunasaladsandwich.Butthissimplevegetablehasbeenproventohelppreventvariouscardiovasculardiseases.Celeryisalsoconsideredanegativecaloriefoodbecausetheactofchewingitburnsmorecaloriesthanyouconsume.

NUTRITIONALINFORMATION2mediumstalks Calories: 12Fat: 0.2gCarbohydrate: 2.4gDietaryfiber: 1.2gSugar: 1.4gProtein: .6g

YOUNEEDTOEATTHISFORBETTERERECTIONSPackedwithphytonutrients,oneofthemostimportantcompoundsfoundinceleryisasubstancecalledphthalides,whichallowscelerytoactasavasodilator,aprocessthathelpsmenexperiencebettererections.

ASANATURALPHEROMONESomestudiessuggestthatconsumingandrosterone,whichisfoundincelerycytoplasm,canincreaselibidoinwomen.Ifithelpshermoodtowardsyou,thenthenutritionalgrandslamitadditionallybringstothetable(richsourcesofcarotene,ascorbicacid,riboflavin,folicacid,calcium,iron,andphosphorus)willensureyou’reatyourbestoneverylevel!

FORHYDRATIONCeleryiscomposedofmorethan90percentwater.Becauseofthis,celeryisahydrationall-starandisperfectforhydratingthroughouttheday,pre-andpost-workoutandduringrigorousexercise.

FORFATLOSSAstapleofmanydiets,celeryistheperfectvegetabletoincludeinanyweight-lossstrategybecauseofitshighlevelsofwateranditsabilitytofillthestomachonfewercalories.Celeryalsohasaveryhighlevelofcalcium,aprovenfactorinhelpingtoreducefatandweightgainformen.

STORAGETIPS•Alwaysstoreceleryincooltemperatures,aswarmtemperatureswillcausethehighwatercontenttoevaporate.•Ifyourceleryiswilted,youcanrestoresomeofitscrispnessbyrefrigeratingitinacontainerofwater.


CELERYSLAW 4stalkscelery,finelychopped1/2headofcabbage,shredded1/2mediumcucumber,finelychopped1/3cup(78ml)extra-virginoliveoilJuicefromtwolimes1cloveofgarlic,crushed

Combinethecabbage,celery,andcucumberinabowl.Whisktheoil,limejuice,andgarlic.Thenpourontovegetablesandmix.

SAUTÉEDCELERY 6stalkscelery1bunchofgreenonion1teaspoon(5ml)extra-virginoliveoil

First,sliceorchopthecelerystalks.Placeafryingpanwithalidovermediumheatandadd1teaspoon(5ml)ofextra-virginoliveoil.Whentheliquidishot,addthecelery.Cookuntilcrisptender,about5minutes.Addchoppedgreenonionandserve.

ABANDVEGCarrotsandcelerywithalmondbutter

PROTEINSALAD 1can(61/2ounces[185g])tuna,drainedandflaked1/2cup(50g)greenbeans1/2cup(85g)limabeans1/2cup(50g)choppedcelery3cups(70g)arugula3driedleafsoforegano,flaked1/4cup(60g)GreekyogurtJuicefromhalfalime

Combinethefirstsixingredientsinasmallbowlandmix.Whiskyogurtwiththelimejuiceandoregano.Then,pourintomixture.Mixandserve.

APPLECELERYJUICE 1greenapple6celerystalks


REALGREENJUICE 2cups(60g)spinach4celerystalks2cups(135g)kale1mediumapple,cored1largecucumber


CILANTROManypeoplehatecilantro.Thereareevenentirewebsitesdevotedtothissimplefact.Nodoubtmanyofthefolkswhomadethosesitesaremen.Ifyou’venevertakenasteakknifeandusedittoflickapieceofcilantrooffasteaktogettotherealmeal,thenyou’reprobablynotaguy.Butsometimesyou’vegottoeatthingsyoumaynotloveandcilantroisdefinitelyoneofthem.Bottomline:It’llkeepyouhealthyandhelpwithyourpost-workoutpainsamongmanyotherbenefits.

NUTRITIONALINFORMATION1/4cupfresh(4g) Calories: 1Fat: .02gCarbohydrate: .15gDietaryfiber: .1gSugar: .03gProtein: .09g

YOUNEEDTOEATTHISBEATMUSCLEPAINHittingthegymhardisasmanlyasfastcarsandfootball.Thesorenessthatcomesthereafterisatoleratedsideeffect.Throwingsomecilantrointoyourdietcouldrelievesomeofthatsoreness.Infact,cilantrohasbeenproventobesuchagoodanti-inflammatorythatitcanalsohelpolderadultswitharthriticpain.

STAYHEALTHY

Cilantrokicksharmfulmetalslikemercuryoutofyoursystemwhilealsohelpingremoveharmfultoxiccontaminants,makingyouapre-emptivehealthymachine.Italsocontainsanantibioticcalleddodecenalknownasasalmonellakiller.

PROTECTYOURGUTStomachproblems?Nosweat.Cilantroleavesandseedshelpwithdigestionanddistentionandrelieveintestinalgasandpain.It’salsoloadedwithfiber,whichwillkeepyoufullerlongerwhilealsohelpingflushoutyoursystem.


CREAMYCILANTROSAUCE 1cup(16g)choppedcilantro1/2cup(30g)choppedparsley1/2cup(60g)walnuts1/4cup(60ml)oliveoil1/2mediumorange,juiced1tablespoon(15ml)applecidervinegar2tablespoons(30ml)water1teaspoon(0.7g)freshrosemary,choppedSaltandpeppertotaste

Blendinafoodprocessor.Useongrilledchicken/fish,ontacos,orasapastasauce.

CILANTROSMOOTHIE 11/2cups(45g)spinach,fresh1/2cup(8g)cilantro,fresh11/2cups(250g)mango2cups(475ml)water1cup(165g)pineapple1/2avocado

Blenduntilsmooth.Enjoyimmediately.

CILANTROCAULIFLOWERRICE 2cups(200g)cauliflower,roughlychopped1/2lime,juiced3tablespoons(3g)cilantro,freshandchopped

Useafoodprocessortogratethecauliflowersoitisaboutricesize,andnotcompletelypulverized.Addthelemonjuiceandcilantroandserve.

AVOCADO-CILANTRORICE 2cups(320g)quickcookingbrownrice

1avocado,mashedZestandjuiceof1lime1teaspoon(5g)salt1/4cup(4g)freshcilantro,chopped

Cookricebasedonpackageinstructions.Mashavocadoandcombinewithlimejuice,limezest,salt,andcilantro.Combinewithrice.Makestwoservings.

EasyAdd-OnstoYourDiet1.Addleavestoanyproteinsource.2.Includeitinyourgreensalads,potatosalads,rice,oranysoup.3.Addtodipsandsalsas.

STORAGETIPS•Toprepareforstorage,pickoutallofthewiltedleaves,butkeeptherootsattachedastheycanlastuptooneweekwhileleavesaloneonlylastaboutthreedays.Placethebunchwiththerootsinajarfilledwithwater.Theleavesshouldthenbecoveredwithalooselyfittingplasticbagandthejarshouldbestoredintherefrigerator.Forbestresults,replacethewatereverycoupleofdaysandthrowoutanywiltedleaves.Iftherootshavealreadybeenremoved,thenuseadamppapertowelorclothtowraparoundtheleavesandputtheminaplasticbagtostoreintherefrigerator.•Ifcilantroisstoredfrozen,itcanbeplacedinairtightcontainerseitherwholeorchopped.Tomaintainthetexture,itshouldneverbethawed.Anotherstorageoptionistofreezethecilantrowithwaterorstockinicecubetrays,whichcanthenbeusedforcookingstewsorsoups.

COLLARDGREENS

Ifyou’refromtheSouth,collardgreenshaveprobablybeenonyourplatemorethanafewtimes.Theproblemwithwhatyou’veeateninthepastisthatthepreparationwasfilledwithalittletoomuchSoutherncomforttobehealthy.Ifyou’venevereatencollardgreens,thenyou’reinthesameboatasyourbrotherstothesouthonthisonebecausewe’resuggestingyoueatthemclean:Usetherawleavesinwrapsorsalads,oreatthecookedvarietieswithahealthierfat,suchascoconutoil,tohelpitdownyourthroat.Thinkyoucanhandleit?Well,youmightjustlivealotlongerifyoudo.

NUTRITIONALINFORMATION1cup(30g),chopped Calories: 12Fat: .22gCarbohydrate: 1.95gDietaryfiber: 1.4gSugar: .17gProtein: 1.09g

YOUNEEDTOEATTHISBEMOREFERTILEIfyouthinkthatoystersareyouronlysourceofboostingyoursexualsuper-powers,thenyourpartnerprobablywon’tbegettingpregnantanytimesoon.Adietfullofnutrient-densevitaminsandmineralsfoundincollardgreenshasbeenproventohelpprotectyourspermfromcellulardamageandmakeyourswimmersfasterthanMichaelPhelpsinanOlympicpool.

BLASTFATWhystarveyourself?Thesimplestwaytolookatweightlossisthatyouneedtofillyourgutwiththerightstuffsoyourbodycanburnofftheexcess.Ultimately,thatmeanseatinglowcaloriemeals,notnecessarilyeatingless.Packyourstomachfulloflowcaloriefoodslikecollardgreens.You’llbefull

andyourbodywillbeburningoffallthecheeseburgersofthepast.

STRONGERBONESOnecup(30g)ofcollardgreenshasmorebone-buildingcalciumthanacupofmilk.AddinsomevitaminC,andyourbodyisalmostguaranteedtoabsorballthatcalciuminrecordtime.Also,collardgreensarehighinvitaminK,whichwilltakeyourcalcium-lacedbonesandmakethemevenstronger.Thatmeansfewerinjuries,astrongerframeforbuildingmoremuscle,andquitepossiblywinningyourlocalbar’sarmwrestlingchallenge.

BUYINGTIPS•Firmcollardgreenleavesareonyourshoppinglist.Makesurethereisnowiltingontheleafandthatyourgrocerhasbeenstoringtheminarefrigeratedstate.Ifthey’reyelloworbrown,passonthem.•Smallerleavesareyoungerandlessbitter.•Whenyougetthemhome,keepthemrefrigeratedinaplasticbagthat’ssealedwithaslittleairinsideaspossible.


SAUTÉEDLEMONGARLICCOLLARDGREENS 2cups(60g)collardgreensPinchortwoofsaltLemonjuice2teaspoons(10g)garlic

Boilthecollardgreensfor3minutesinsaltwater.Draininacolanderandthenimmersethegreensinabowlofcoldwatertostopthecookingprocess.Gatherahandfulofgreens,liftthemoutofthewater,andsqueezedry.Choptheleaves,sautéthemincoconutoil,andaddlemonandgarlicforflavor.

ENERGY-PACKEDGREENS BYCHEFJOSHKATT,OWNEROFKITCHFIX4cups(275g)leafygreens,roughlychopped(kale,collardgreens,orspinach)1/2anapple,slicedthin1/2anonion,julienned(cutinhalf,thensliced)1tablespoon(15ml)coconutoil1smallclovegarlic,mincedSaltandpeppertotaste

Heatalargepanovermediumhighheatandaddthecoconutoiltomelt.Oncetheoilishot,addthejuliennedonionandsauté.Astheonionsstarttobrown,addthethinlyslicedapples.Afterstirringtheapplesandonionsaroundtogether,seasonthemwithatouchofsaltandpepper.Ifaddinggarlic,addatthispoint.Thepanshouldbesizzlingasyou’restirringtheingredientsaround.Addthegreens.Atfirstthepanwillbeoverwhelmed,butveryquicklythegreenswillstarttolosetheirwateranddramaticallydecreaseinsize.Keepstirring.Oncethegreenshavecookedfor3to4minutesremovethemfromthepanandserve.

TIP:Makesuretocutyourgreenssmallsotheyareeasytoeatlater.Thisdishworksgreatwithporkorchicken.

STUFFEDCOLLARDGREENS 3collardgreenleaves,blanched1/2headgreencabbage,chopped8Brusselssprouts,finelychopped

5asparagusstalks,chopped1smallsweetpotato,finelydiced1/2cup(86g)cookedquinoa

Lightlystirfrycollardgreensinthecoconutoiluntilwilted.Placethechoppedvegetables,potato,andquinoaintothecenterofacollardgreenandwrap.Placethewrapsintoabakingdish.Bakeat350°F(180°Corgasmark4)for40minutes.

EasyAdd-OnstoYourDiet1.Useleavesaswrapsforsandwiches,droppingthebreadslicesandsubsequentcarbs.2.Wrapgroundmeatsintheleavestomakeagreentaco.

CUCUMBERCucumberhasprobablybeeninyourdietsinceyouwereakid.They’recommon,they’replentiful,andthey’reeasilybypassed.We’resuggestingthatyougobacktothecucumberdishandpickupmorethanjustacoupleslices.It’llhelpyougrowhair,stayhydrated,andhelpyoulookbetterthanyou’veeverthoughtpossible.

NUTRITIONALINFORMATION1/2cup(60g)slices Calories: 8Fat: 0gCarbohydrate: 1.89gDietaryfiber: 0.3gSugar: 0.87gProtein: 0.34g

YOUNEEDTOEATTHISGROWMOREHAIRGettingalittlethinonthetopthere,buddy?Whatifwetoldyouthatinsteadofputtingharmfulchemicalsonyourscalp,allyouhadtodowaseatsomethingthat’sbeeninyourdietsinceyouwerealittlekid?Interested?Wethoughtso.Cucumberisyoursuper-friendforhairgrowth.Packedwithsilica,whichisanimportantelementtoyourhair,cucumberwillnotonlyhelppreventbaldness,itcanalsostimulatenewhairgrowth.

STAYHYDRATEDWhyiscucumberanexcellentfoodtohelpyoustayhydrated?It’scomposedof95percentwater.Simpleenoughforyou?

BETTERSKINWithmagnesium,silicon,andpotassiuminitsdeliverydossier,cucumbersbecomeaskin-improving

shamanforallguysoutthere.Didyouthinkwomenwereputtingthemontheireyesjusttoavoidlookingatyou?Italsohasabio-availableformofsilicathatcanhelphealdamagetoyourskin,nails,andhair.


NATURE’SJUSTFORMENJUICE 1/2pineapple,chopped2smallcucumbers1inch(2.5cm)pieceofginger


CUCUMBERWATERSliceacucumberandaddittowater.Makesuretowashwellbeforeadding,ifkeepingthepeelon.

EasyAdd-OnstoYourDiet1.Useinsalads,sandwiches,andwraps.2.Sliceanddrizzlewithlimejuiceaftersprinklingsomepaprikaontopforafreshsnackwithsomekick.3.Replacechipswithcucumberslicesfordipdishessuchasguacamole,salsa,orartichokedip.4.Addslicedcucumbertoyourwaterforaboostinfreshflavor.

STORAGETIPS•Refrigerationisallyoureallyneedtodotokeepthisonelastingforaboutaweek.•Ifyoucutacucumber,don’tstoreitpastacoupleofdays.

DILLYou’veencountereddillinyourpast.It’sprobablybeenonaplateoffishandyou’veeatenitwithoutpayinganyrealattentiontoit.Ifyou’velookedintoitanyfurther,youprobablythinkit’sbunkbecausesomanypeopleouttherearesayingsomanyamazingthingsabouthowdillcanimproveyourhealth.It’snotbunk.Putdillinyourdiet.Really.

NUTRITIONALINFORMATION1cup(65g),sprigs Calories: 4Fat: 0gCarbohydrate: 1.89gDietaryfiber: 0gSugars: 0gProtein: 0g

YOUNEEDTOEATTHISBEATBADBREATHThisonemaybetooeasy.Beyondjustbadbreath,someguyshavebacteriaintheirmouththatcauseshalitosis.Youcanbeatthatbychewingdill.Itwon’tjustcoverthesmell;itwillactuallyseekoutthebacteriaandkillthelittlebuggerswhileyouchew.

STOMACHPAINRELIEFIfyou’veeverexperiencedamildorseverestomachpain,you’rewellawarethatyourgutcanstopyoudeadinyourtracksnomatterhowhealthyyouare.Dillfightsoffdiarrhea,relievescramps,reducesacidreflux,andcaneasejustaboutanystomachpain,includingexcessgasorsimplylossofappetite.

FINDCALMWantmoresleep?Wanttoreducetension?Justwanttocalmyourselfdown?Theessentialoilsfoundindillaretheanswerstoyourstress-filleddays,pal.


DILLVEGETABLEDIP1/2cup(115g)organic,wholesourcream2tablespoons(30ml)lemonjuice1teaspoon(1g)ofdrieddillor4teaspoons(5g)offreshdillBlackpeppertotaste

Combinealloftheingredientsandserveasadipforvegetables.

DILLSALMONBURGERS1can(6ounces[170g])wildsalmon1wholeegg1/4cup(40g)redonion,chopped1lemon,juiced1tablespoon(4g)choppeddill3tablespoons(33g)Dijonmustard

Mixalloftheingredientsinabowl.Formintoburgers.Baketheseat350°F(180°Corgasmark4)for15minutes.

EasyAdd-OnstoYourDiet1.Usewhencookingfish.2.Useinsalads,soups,andstir-frydishes.3.Chewforfresherbreath.

STORAGETIPS•Storeintherefrigeratoreitherwrappedinadamppapertowelorwithitsstemsplacedinacontainerofwater.•Dillisfragilesoitwillonlykeepfreshforabouttwodays.

FENNELIfthere’sonethingaboutgreenfoods,they’reprobablynotgoingtoenticeyourattentionlikeasteakoraplateofnachos.Fennelisaprimeexampleofthis.Whileonthesurfaceitlookslikeanyoldsproutoutofyourwife’svegetablegarden,acloserlookwillshowthattheactualbulboffennelistotallydifferent.Youdon’thavetoloveitslookortastetobenefitfromitthough.Tryitasateaorsimplyinastirfryandyou’llbehavingbetter,longersexandlivinglongenoughtoenjoyit.

NUTRITIONALINFORMATION1cup(100g) Calories: 27Fat: 0.2gCarbohydrate: 6gDietaryfiber: 2.7gSugar: 0gProtein: 1.1g

YOUNEEDTOEATTHISFIGHTCANCERFennelcouldbeyourtickettobeatingcoloncancer.It’salsoanticarcinogenic,whichmeansitcanbeahugeresourceforpeopleundergoingradiationorchemotherapytreatments.

BETTERSEXKnownforyearsasalibidobooster,fennelhasbeenproventoincreasesexualdesiresinbothmalesandfemales.Formenspecifically,itcanrelievebladderandprostateissues,prolongorgasms,andultimatelymakemenlastlonger.

STRENGTHENYOURSTOMACHFennelcanhelpinamyriadofstomachailmentsincludingcolic,heartburn,indigestion,spasmsofthedigestivetract,andpainfulgas,whilealsoactingasanappetitesuppressant.FennelcanalsohelpgastricmotilityandaidinbeatingIrritableBowelSyndrome(IBS).

STORAGETIPS•First,washyourfennelwithcoldwater.Patitdryandcutthestalksfromthebulb.•Theouterlayermayhaveastringyconsistency,soyoucanopttopeelitoffwithavegetablepeeler.

COOKINGTIPS•Ifthefennelisgoingtobeusedindishessuchassalads,orindishesthatrequireshortcooktimes,slicethebulbthinly.•Ifthefennelwillberoastedorbraised,chopthebulbinhalftomakewedges.•Thecorecanberemovedifthecookingtimeisbrief,butwithlongercooktimes,thecorewillbecomesoft.


FENNEL,PEAR,ANDGINGERJUICE 2inches(5cm)freshginger1/2bulbfennel1pear,cored4freshmintleaves


DIGESTIONSMOOTHIE 1/2cup(120ml)coconutmilkor1/2cup(120ml)water1cup(100g)roughlychoppedfennelbulb(approximatelyonesmallfennelbulb,cored)1smallpear,cored2leavesofdinosaurkale(roughlychoppedinto2inch(5cm)pieces)1tablespoon(14g)almondbutter(addmoretothicken)

Blendalloftheingredientsonhigh,untilsmooth.

FENNELMINTTEA 10to12mintleaves4cups(950ml)waterHandfuloffennelfronds(thefeatheryleaves)andseeds

Putthewaterinateakettleandheatuntilboiling.Addthemintleavesandfennelfrondsandseeds.Letthissteepfor20minutes.Putmixturethroughasievetoremoveherbs.

EasyAdd-OnstoYourDiet1.Shavefennelandaddtosaladsforadeliciouslicoriceflavor.2.Caramelizeonionsandfennelandaddtoproteinservedatmealsforatastycombo.3.Addtostir-frydishes.4.Chopfennelandaddtosoupforanotherflavor.5.Chewfennelseedsaftermealstohelpwithdigestionandsootheupsetstomachs.

GREENAPPLEWe’llspareyoutheclichéaboutanappleadayandsimplynotethatgreenapplesareastapleofanyhealthydiet.Werecommendyoueattheskinsoyoucangetthefullbenefit.Washtheskinbeforeeating.Ifyouslicethemupandhatethebrowningthateventuallydevelops,squirtsomelemonjuiceontopandthey’regoodasnew.

NUTRITIONALINFORMATION1medium,3-inch(7.5-cm)diameter Calories: 95Fat: 0.31gCarbohydrate: 25gDietaryfiber: 4.4gSugar: 19gProtein: 0.47g

YOUNEEDTOEATTHISWHITERTEETHChewingandbitinganapplestimulatestheproductionofsaliva,whichreducesbacteriainyourmouthand,asaresult,toothdecay.Apples,especiallythedensegreenvariety,actasabackuptoothbrushandkeepyourteethhealthierandwhiter.

MOREENERGYOneofthequickestwaystoboostyourenergylevelsisbyingestingfructose.Beforeyoureachforasoda,you’vegottorealizethatthesugarsyoufindinmostprocessedfoodsanddrinksiscomposedof

highfructosecornsyrup—essentiallygarbagesugar.Applesarepackedwithnaturalfructose—therealthing—soyou’llgetanenergyspikefromthataswellasfromthevitaminCandpowerfulantioxidantsthatyou’llalsobegettingfromyourlittlegreenbuddy.

STAYSHARPStudiessuggestthateatinggreenapplescanhelpcombatAlzheimer’sandParkinson’sdiseases.Ultimately,theyhelpslowdowntheagingprocessofthebrain,whichwillkeepyourbrainoutofthefogandreadytogoatahighlevelforyearstocome.

EasyAdd-OnstoYourDiet1.Addpeanutoralmondbuttertoslicesforagreatpre-orpost-workoutsnack.2.Sliceverythinandaddtosaladsforaflavorandvitaminboost.3.AddtoGreekyogurtoruseslicesofappleasadipper.

GOORGANICNON-ORGANICAPPLESAREGREAT,BUTWHATYOUCAN’TSEEONTHESKINOFYOURFRESHFRUITDOESLIMITTHEHEALTHBENEFITS.APPLESAREINTHETOPTWELVEFOODSWITHTHEMOSTPESTICIDERESIDUES.ORGANICSWON’THAVETHATPROBLEM,ANDTHEY’LLHAVE15PERCENTMOREANTIOXIDANTSFORYOUTOBEHEALTHIERTHANEVER.

STORAGETIPS•Storeripeapplesinyourfridge’scrispertoslowripeningandmaintaincrispness,buttossanybruisedormoldyonesthatmightbesittingintherefromlastweek’sgroceryrun.•Applesripenmuchfasterwhenstoredatroomtemperature.Don’tstorethemwithleafygreensbecausetheethylenegasproducedbyapplesastheymaturecandamageyourgreens.Butthisgascanspeedtheripeningprocessofpearsandbananas—justthrowanappleinapaperbagwiththeseandthey’llripenquicker.


GREENAPPLEANDGINGERSMOOTHIE 1greenapple,coredandchunked1/2cup(15g)frozenspinach1/2inch(1.3cm)piecepeeledfreshginger,chopped10ounces(285ml)water


GREENAPPLESALSA 1cup(125g)greenapple,chopped2/3cup(80g)celery,diced2/3cup(45g)cucumbers,diced2/3cup(110g)redonion,diced1/4cup(4g)freshcilantro,minced1/4cup(60ml)applecidervinegar2tablespoons(30ml)lemonjuice1/4teaspoonsalt

Mixalloftheingredientstogetherandservewithchips.

PBBITES1greenapple;peanutbutter;groundflaxseed

Cuttheappleintoslices.Spreadpeanutbutterontheslices.Sprinklewithflaxseed.

GETYOURPHYLLSMOOTHIE Ifyou’vehadatotallygreenlessday,planonthissmoothieatnighttocatchupandpacksevenservingsofgreenfoodsintoonedrink.2cups(60g)spinach1greenapple1kiwi1/2avocado

2tablespoons(8g)freshparsley1tablespoon(15g)spirulinapowder6ounces(175ml)waterorcoconutwater


NOTE:Itcanbetemptingtogolightonthegreensandheavyonthefruit.Youknowyouaremakingthesmoothiecorrectly,andaddingenoughgreenswhenthesmoothieisactuallybrightgreenincolor.

GREENBEANSMostofthetime,thegreenbeansonyourtablearedrowninginbutterorareapartofamayonnaise-infusedsaladofsomekind.Greenbeans,however,donotneeddairytobepartofagreatmeal.Infact,greenbeanscanbeoneofthemostversatilefoodsyoucanincludeinahealthydiet.They’regreatassnacks,partofasalad,sidedish,orevenmixedintoyourmaincourse.

NUTRITIONALINFORMATION1cup(100g) Calories: 34Fat: 0gCarbohydrate: 8gDietaryfiber: 4gSugars: 2gProtein: 2g

YOUNEEDTOEATTHISSTRONGERBODYYou’reonlyasstrongastheweakestpartofyourbody.Formostguys,jointsareaseriousconcern—especiallyafteryearsofweightliftingandplayingsports.Greenbeanscanhelpstrengthenyourjoints,bones,andconnectivetissuebecausethey’reagreatsourceofsilicon.Addingthistoyourdietwillallbuteraseallyourachesandpainsandmakeyoumorefitintheprocess.

PRIMEDMUSCLES

Greenbeansarepackedwithironthathelpsoxygenflowthroughyourlungsandaroundyourbloodstream.Thiswillensureyourbrainandallyourmusclesareworkingattopcondition.Greenbeansarealsoaproteinsourcethatisverylowincalories.Snackonthisandyou’llbeburningcalorieswhilefuelingyourmusclegains.

HEALTHIERLOOKINGSKINYourwifeappliescollagen-lacedcosmeticstoherface.Youdon’t.Whatyoucandoiseatgreenbeansandmakeyourskinlookbetterfromtheinsideoutbecausebydoingso,you’llbetakinginsomeofnature’sbestcollagen.


HONEYCASHEWGREENBEANS 2cups(200g)freshgreenbeans,trimmed2tablespoons(18g)coarselychoppedcashews3teaspoons(15ml)coconutoil1tablespoon(20g)rawhoney

Placethegreenbeansinasteamerbasket.Placethisinasaucepanover1inch(2.5cm)ofwaterandbringtoaboil.Coverandsteamuntilcrisptender.Inasmallskillet,sautécashewsinthecoconutoilforabout2minutesoruntilgoldenbrown.Stirinthehoneyandheatthrough.Transferthebeanstoaservingbowlandtosstocoat.Serveimmediately.

GREENBEANFRIES 2cups(200g)greenbeans,trimmed1tablespoon(15ml)coconutoilSaltandpepper

Coatthegreenbeansincoconutoilandseasonwithsaltandpepper.Bakeon400°F(200°Corgasmark6)for20minutes,butturnat15minutes.Theyaredonewhentherearebrownspotsandtheyaresomewhatshriveled.

SPICYGREENBEANS 2cups(200g)greenbeans,trimmedSaltandpepper3tablespoons(45ml)oliveoil2clovesgarlic,thinlysliced1/4to1/2teaspooncrushedredpepper

Cookthegreenbeansinboiledsaltedwateruntiltender.Drainwhenfinished.Wipeoutthesaucepanandheattheoilandgarlicovermediumheatfor2minutes.Addthegreenbeans,salt,andpepper,andtosstocombine.Sprinklewiththecrushedredpepper.

WHICHBEAN?GREENBEANS,LIKEMOSTVEGETABLES,AREBESTPURCHASEDFRESHIFPOSSIBLE.HOWEVER,FROZENANDCANNEDBEANSCANSTILLPROVIDEMANYBENEFICIALNUTRIENTS.FRESHGREENBEANSCANRETAINAHIGHNUTRIENTCONTENTAFTERFREEZINGFORTHREETOSIXMONTHS.GREENBEANSTHATHAVEBEENFROZENANDTHENCOOKEDCANRETAINUPTO90PERCENTOFVITAMINSB6ANDB12,WHILECANNEDGREEN

BEANSCANLOSEABOUT1/3OFTHEIRPHENOLICCOMPOUNDSANDSMALLQUANTITIESOFBVITAMINSINCLUDINGFOLICACID.IFPURCHASINGFRESHGREENBEANS,IT’SADVANTAGEOUSTOBUYTHEMFROMSTORESTHATSELLTHEMLOOSETOPICKOUTTHEBESTLOOKINGBEANS.QUALITYGREENBEANSAREBRIGHTGREENINCOLOR,ANDAREFIRMANDSMOOTHTOTHETOUCHWITHOUTANYBROWNSPOTSORDISCOLORATION.

EasyAdd-OnstoYourDiet1.Eatrawasasnackbetweenmeals.2.Sautéwithonionsandtomatoandaddtoproteinofchoice.3.Addtosaladsoruseasadipper.

STORAGETIPS•Whenpreparingfreshgreenbeansforstorage,thepodsshouldbeplacedunwashedinaplasticbag.Ifthebeansarewhole,theycanbekeptintherefrigeratorforaboutsevendays.•Whenfreezingandstoringfreshgreenbeans,itisrecommendedtofirststeamthebeansfortwotothreeminutes.Oncethebeanshavebeenremovedfromheatandthoroughlycooled,placetheminfreezerbagsandthenstoretheminthefreezer.

PREPTIP•Topreparegreenbeansforcooking,rinsethebeansunderrunningwater.Theendsshouldtheneitherbecutoffwithaknifeorsnappedoff.Thehealthiestmethodtocookgreenbeansisbysteamingthemwholeinapotfilledwith2inches(5cm)ofboilingwaterforfiveminutes.

GREENGRAPESIsthereanythingmoreregalthanbeingfedgreengrapes?Well,wecan’tguaranteeanyonewillfeedyougrapes,butwedorecommendyoueatthemasoftenasyoucan.They’repackedwithallthegoodnessyou’vegrowntoexpectfromthegreensinthisbook.They’realsooneoftheverybestsnacksforpeoplewhoareonthegoandwanttoloseweightorbepamperedlikeanemperor—youknowwhoyouare.

NUTRITIONALINFORMATION1cup(150g) Calories: 104Fat: 0.2gCarbohydrate: 27gDietaryfiber: 1.4gSugar: 23gProtein: 1.1g

YOUNEEDTOEATTHISFORSUNSCREENProtectyourskinfromtheinsidebychowingdownonsomegreengrapes.TheselittleguyswillfendoffthenegativeeffectsofUVradiationbecauseofthepowerfulpolyphenolsthey’repackedwiththatpreventphotocarcinogenesisonourskin.

BOUNCEBACKGreengrapeswillreplenishelectrolytesthathelpwithfluidbalanceandproperacidityoftheblood.Theseelectrolytesalsohelpreplenishthebodyafterastrenuousworkoutoranyphysicalactivity.Thatmeansyou’llbouncebackfasterandbereadytogosooner.

HYDRATEANDBOOSTENERGYGrapesare80percentwatersotheyactasagreathydratorwhenincludedinyourdiet.Becausethey’realsolowontheglycemicindex,they’llreleaseglucoseintoyoursystemslowerandthusboostyourenergylevelswaylongerthananysugar-packedenergydrinkorsnack.


PRE-WORKOUTSMOOTHIE 1cup(150g)seedlessgreengrapes1banana1cup(30g)spinach,raw1/2cup(120ml)water,ice


SAUTÉEDGRAPESANDGOATCHEESE 2ounces(55g)goatcheese,balled1cup(150g)greengrapes,slicedinhalf1/2tablespoon(2g)oregano,fresh,chopped1/2tablespoon(1.2g)thyme,fresh,chopped

Rollthegoatcheeseintosmallballsandplacethemonaplate.Sautéthegrapesovermediumheatonstovetopincoconutoiluntilwarm,aboutoneminute.Pourthegrapesontothegoatcheeseballs.Addoreganoandthymeandserveimmediately.

THE“HJ” BYKRISTINASCIARRA,OWNER,HARVESTJUICERY2stalkscelery1cup(30g)spinach,raw1/2cup(75g)grapesPinchofPortuguesesaltcreamorunrefinedseasalt

Processalloftheingredientsthroughajuicer.Proportionsshouldbe:2partsspinach,1partcelery,and1partgrape

PISTACHIOSANDGRAPES Pistachiosandgreengrapes

GREENTRAILMIX Greenraisinsandpistachiostrailmix

EasyAdd-OnstoYourDiet1.Freezeandputinwineglassestochillwine.2.Roastwithalmondsandservewithcrumbledgoatcheese.3.Addtooatmealorbroccolisalad.

BUYINGANDSTORAGETIPS•Grapesshouldbefirmandsnugtotheirstem.Grabthebunchandgiveitashake.Iflotsofgrapesfall,it’sprobablynotthefreshest.Lookforaslightyellowtingeincolorandavoidanythatarebrowning.•Makesuretorefrigerateinaplasticbagandwashthoroughlybeforeeating.

GREENONIONS

Theymaylooklikedeformedgrasscylinders,butgreenonions,alsoknownasscallions,havealotgoingforthembeyondstinkinglessthanthebigwhiteorredonionsyou’reusedto.Theyhave100timesmorephytonutrientsthantheircousinsand,sincetheyhavefewerlayerstopeeloffanddiscard—andtheoutsidelayershavethemostbenefits—they’reactuallymorenutritiousforyou.Andthey’reeasytoeat:Chopthemandeatthem.Or,ifyou’refeelingfancy,steamthemverylightly.Hardenoughforyou?

NUTRITIONALINFORMATION1tablespoon(10g) Calories: 1Fat: 0gCarbohydrate: 0gDietaryfiber: 0gSugar: 0gProtein: 0g

YOUNEEDTOEATTHISBETTERVISIONComparedtowhiteonions,greenonionscontainhigheramountsofcarotenoids,namelyvitaminA,lutein,andzeaxanathin,whichareespeciallyimportantforeyehealth.Luteinandzeaxanathinworktogethertopreventcelldamageandfightmaculardegenerationandcanpreventcornealulcers,aswellasnightblindness.

HEARTHEALTHANDDEPRESSIONKILLERGreenonionsarepackedwithfolate,whichhasbeenshowntoreducelevelsofhomocysteineinmen

thatislinkedtoareductioninheartdiseaseandriskofstroke.Lowlevelsoffolatearealsocommoninmenwhoaredepressed,soaddinginsomegreenonionstoyourdietcouldpreventdepression.

LOWERBLOODPRESSUREOnionsarerichsourcesofphytonutrients,includingquercetin,whichisbelievedtohaveanti-inflammatoryandantioxidantpropertiestoblockthecreationofLDLcholesterolandtolowerbloodpressure.


PEPPERANDONIONOMELETTE 3eggs1/2cup(75g)greenbellpeppers,chopped1/4cup(40g)greenonions,chopped1tablespoon(15ml)refinedcoconutoil4ounces(115g)chickensausage(optional)

Whisktheeggsandpourthemintoaheatedpan.Leteggsset.Cookoneachsideinthecoconutoil,andthenaddthepeppersandonionsintothecenter.Folditoverthecookedeggintoanomelet.

EasyAdd-OnstoYourDiet1.Includeinnachos,soups,andstir-frydishes.2.Addtogroundmeatbeforecookingtoaddflavor.3.Includeinyourscrambledeggsorsimplytopyourproteininyourmaincourse.

STORAGETIPS•Greenonionsareeasytokeep.Simplystoretheminajarwithsomewateronyourcounterorinyourfridge.•Ifthejarrouteisn’tyourstyle,wraptheminapapertowelandputtheminyourfridge’scrisper.

GREENPEASHere’ssomethingyoumaynotknowaboutgreenpeas:They’reactuallylegumes,notvegetables.Here’ssomethingyou’llactuallycareabout:Peascanbeafundamentalbuildingblockinyourquesttolookyourbest,aidinginlosingweight,buildingmuscle,andhelpingyoulivealong,healthylife.

NUTRITIONALINFORMATION1cup(145g) Calories: 118Protein: 8gFat: 0.6gCarbohydrate: 21gDietaryfiber: 7gSugar: 8g

YOUNEEDTOEATTHISPROTEINPUNCHOnecup(145g)ofgreenpeascontains8gramsofprotein,whichismuchhigherthanothergreens,suchaskaleandspinach.Youneedproteintofeedyourmuscles,andaddingpeastoyourdailydosewillyieldresults.Researchhasalsofoundthatpeaproteincouldprolongtheonsetofkidneydiseaseinpeoplewithhighbloodpressure.

MUSCLEUPPeasarefullofvitamins,suchasvitaminC(oneservingpacks96percentoryourdailyrecommendedintake),vitaminA(oneservingwillstockyouupwith22percentofyourdailydose),andlutein,whichprotectsyourcellsfromthetypeofdamagethatcanoccurafteraworkout.Helpingyourbodyovercomethesestresseswillensurerapidgains.

FILLUPANDDROPWEIGHTAgreatsourceoffiberwith7gramspercup,peaswillfillyouupandkeepyoufull.Thatmeanslesssnacking.Lesssnackingmeanslessfataroundyourmiddle.Lessfataroundyourmiddlemeansalongerlifeandmoreattentionfromyoursignificantother.

SNAPTOIT

Whenpreparingfreshpeastobecooked,thebestwaytoremovethepeasfromtheirpodsistosnapthetopandpullthethreadonthesidesofthepods.


ROSEMARYGREENPEASALAD 2cups(260g)frozengreenpeas,thawed3/4cup(90g)driedcranberries4teaspoons(2.8g)choppedfreshrosemary1/2cup(120ml)oliveoil1/4cup(60ml)redwinevinegarSaltandpeppertotaste

Afterthepeasarethawed,combinepeas,cranberries,rosemary,oliveoil,andredwinevinegarinbowl.Stirandcoattheingredientsevenlyinoilandvinegar.Addsaltandpeppertotaste.

GREENPOTATOCAKES 1cup(225g)mashedpotatoes1egg,lightlybeaten1/2cup(15g)spinach,chopped1/4cup(32g)greenpeas,lightlymashed1tablespoon(4g)freshparsley,chopped2tablespoons(30ml)coconutoil

Inamixingbowl,stirtogetherthemashedpotatoes,egg,spinach,peas,andparsley.Formintoballsaboutthesizeofgolfballs,andflattenintocakes.Panfryinthecoconutoil,turningonce,untilgolden-brown.

EasyAdd-OnstoYourDiet1.Warmwithsomeseasaltandoliveoilasasidedishorincludeinyourothersides,suchaspotatoesorrice.2.Includeinstir-frydishesoreggscrambles.3.Sautéwithotherveggiestocreateagreatsideoraddinproteinofchoicetomakeitintoamain.

STORAGETIPS•Themajorityofgreenpeasareeithercannedorfrozen,freshvarietiesarelesscommon.•Frozengreenpeasshouldideallybeconsumedbetweensixtotwelvemonthsafterthepackingdate.

•Youngerpeasarestarchierandmoretenderthanmaturepeas.

GREENPEPPERGreenpeppersaren’tspicy,aren’tnecessarilysweet,andareessentiallyyoungredpeppers.Thatmightnotexciteyou,buteatingthesepepperswillmakeyouhealthier.Thegreenoneshavebeenproventohavemorephenolicsthanredones.Somethingthat’llkeepyoulivinglonger.

NUTRITIONALINFORMATION1/2cup(75g),sliced Calories: 9Fat: 0gCarbohydrate: 2.13gDietaryfiber: 0.8gSugar: 1.10gProtein: 0.40g

YOUNEEDTOEATTHISFORSNACKINGBecauseoftheirnearperfectnutritionalprofile,greenpeppersareagreatsnackthatcanboostyourenergylevels,fillyouupwithoutconsumingalotofcalories,andaidinweightloss.

INSTANTBOOSTVitaminCisanall-star.Itboostsyourimmunesystemandhelpsyourbodyrunatitsverybest,nomatterhowyou’retreatingit.Whenyou’rethinkingaboutvitaminC,you’reprobablyimagininganorange,butagreenpepperhasmorethanyourdailyrecommendedintakeofthestuff,sosliceitupandenjoybeinghealthywithwhatcouldpossiblybeconsideredtheneworangejuice!

CLEARSKINGreenpepperscontainquercetin.Youdon’tneedtoknowhowtospellitorpronounceit.Allyouneedtoknowisthatit’llmakeyourskinlookbetter.


BAKEDGREENPEPPERS1greenpepperGarlicsalt

Pre-heatyourovento400°F(200°Corgasmark6).Cutthegreenpepperintostripsandplacethemonabakingpan.Bakeuntilslightlytender.Dipinhummus,salsa,guacamole,ordipofyourchoice.

OATMEALFORMEN 1cup(80g)cookedoatmeal,glutenfree1cup(150g)greenpeppers,sautéed(addanygreens)2teaspoons(10ml)coconutoil1egg,servedanystyleSaltandpepper

Cooktheplainoatswithwater.Addyourchoiceofsteamedorsautéedveggiestotheoatmeal.Topwithaneggforextraproteinandseasonwithsaltandpepper.

GREENPEPPERSANDHUMMUS1cup(150g)greenpeppersorbroccoliandhummus

OPTIONAL:Mixorblendchoppedolivesinthehummus.

EGG-STUFFEDGREENPEPPER2eggs1greenpepper2ounces(55g)diced,cookedbaconorotherbreakfastsausage

Cutoffthetopandhollowoutagreenpepperandfillitwithtwocrackedwholeeggsandcookedbaconorsausage.Sprinklethiswithsaltandpepper.Bakeuntiltheeggsarecookedthrough.

GRASS-FEDSTEAKFAJITAS4to6ounces(115to165g)steak,grassfed1cup(150g)greenpeppers,chopped1/2cup(80g)onions,chopped

1clovegarlic,choppedCuminandchilipowdertotaste

Searthegrass-fedsteakstripsinapan,andthenfinishcookingintheovenat350°F(180°Corgasmark4).Then,sautéthepeppersandonionsinthecoconutoil.Addchoppedgarlic,cumin,andchilipowder.Putthesteakbackintothepanwiththecookedvegetables.Cookafewmoreminutes,thenserve.

ANDONE:Servewithasideofguacamole.

EasyAdd-OnstoYourDiet1.Stuffwithriceorquinoa,andgroundproteinforagreatmeal.2.Includeinsalsa,guacamole,stir-frydishes,oreggscrambles.3.Sautéwithotherveggiestocreateagreatsideoraddinproteinofchoicetomakeitintoamain.

STORAGETIPS•Storefreshgreenpeppersinaplasticbaginyourvegetablecrisperandthey’lllastabouttwoweeks.•Ifyou’refreezing,sliceorchoppeppersandspreadthemflatinanairtightcontainerorheavy-dutyfreezerbags.Surprisingly,they’llbegoodforalmostayear.

GREENTEAItwouldbeeasiertotellyouwhatgreenteadoesn’tdotoimproveyourhealth.Itwon’tgrowbackanyseveredlimbs.That’saboutit.Ifyouhaven’theardhowgreenteacanhelpyouinliterallyhundredsofways,youhaven’tbeensteppingoutofyourmancaveenough.Solet’sforgenewground:Makesometea.

NUTRITIONALINFORMATION8ounces(235ml),brewed Calories: 2Fat: 0gCarbohydrate: 1gDietaryfiber: 0gSugar: 0gProtein: 0g

YOUNEEDTOEATTHISFORWEIGHTLOSSEverheardofcatechin?Don’tworry.Greenteaisfullofit,andit’sbeenproventohelpreducebodyfat—especiallyaroundyourbelly.Wantanevengreaterboostinyourfatlossjourney?Trymatcha,apowdermadefromwholegreentealeaves.

MENTALCLARITYGreenteacontainstheanine,whichisastimulantthatsuperchargesyourbrain’sneurotransmittersto

increaseyouralphabrainwaveactivity.Itmakesyoucalm,whilehelpingyouconcentrate.Theeffectcanlastforuptofourhours.

BEATBADBREATHPolyphenolsfightbacteriainyourmouththatcausebadbreath.Guesswhatdrinkisfullofthesepolyphenols?Greentea.Yourco-workersandyourladywillthankyou.


6-HOURENERGYSMOOTHIE 1mediumBanana2tablespoons(28g)almondbutter2cups(60g)spinach,fresh8to10ounces(235to285ml)chilledgreentea


PRODUCTIVI-TEA 8ounces(235ml)greentea2mintleaves

Makegreenteaandadd2mintleaves.Steepfor3to4minutesandremoveteabagandmint.

GREENTEASMOOTHIE 2cups(60g)spinach11/2cups(355ml)greentea,chilled2cups(300g)frozengreengrapes2teaspoons(10g)rawhoney1ripeavocado

Blendalloftheingredientstogetheruntilsmooth.

EasyAdd-OnstoYourDiet1.Replaceyourmorningcoffeewithgreentea.2.Includeitinyourblendedshakes.3.Mixwithmintandfruitforafresh,nutrient-densepickmeup.

STORAGEANDPREPTIPS•Itisbesttobuylooseteabecauseitishigherinqualitythanthosefoundinpackagedbags,whichareoftenlacedwithinferiorqualityleavesandbranches.Storeyourteainadarkcabinetorcompletelyopaquecontainerorresealablezippedbag.•Ifyouleaveagreenteabaginhotwatertoolong,itwillhaveastrongbittertaste.Sometimesitonlytakestwotothreeminutestobereadytodrink.Looseteaneedsevenshortertimethanatea

bag.Ifyouwanttoserveyourteachilledoroverice,werecommendincludingsomefreshfruitorsomerawhoneytosweetenyourdrink.

GUAVAThelasttimeyouwenttoMexico,youexperiencedafewthings:Tequilaonlygivesyouahangoverifyoustopdrinking,buffetisn’tsuchagreatthingafteryourfourthday,andthey’vegotsomereallyincrediblefruit.Oneofthosefruitsyoulovedsomuchwastheguava.Flavoraside,takealookatthebenefitslistedhereandyou’lllearntoloveguavaalotmore.

NUTRITIONALINFORMATION1cup(140g) Calories: 112Fat: 1.6gCarbohydrate: 24gDietaryfiber: 9gSugars: 15gProtein: 4.2g

YOUNEEDTOEATTHISTOBEATPROSTATECANCERMorethanjustaboutanyotherfoodyou’llfindattheproducecounter,guavaisalycopenesuperstar.Waymore,infactthanwatermelonortomato.Andlycopeneisoneantioxidantyoucan’tskimpon—itspecificallytargetsandfightsprostatecancer.

ASARESETConsiderguavaasyourbody’sresetbutton.PackedwithvitaminAandC,flavonoids,andsolubledietaryfiber,guavacanrebuildjustaboutanydamageyourbodyhasundergoneovertheyears.It’llboostyourimmunityagainstpotentialdisease,buildcollagentorepairyourskin,actasaseriouslaxativetoimproveyourbowelhealth,andultimatelymakeyoulookandfeelyounger.It’salsoaprimesourceofcopper,manganese,andmagnesium,whichwillimprovementalhealth,aswellasbloodvesselandnervefunction.

BUYINGANDSTORAGETIPS•Yournoseisyourbesttoolwhenyou’repickingoutguavas.Thericherthescent,thebetterthefruit.Ifyournoseisn’tenough,lookfortightskinthathasaslightgivetoitunderpressurefromyourpalm.•Makesuretheskinhaslittletonospots.•Greenguavas(unripe)shouldbestoredatroomtemperature,andripeones(yellowish-green)shouldbeleftinyourfridge.


GUAVAPAPAYASMOOTHIE 1cup(140g)ripepapaya2smallguavas1sprigparsley1teaspoon(5ml)lemonjuice1/2teaspoonginger1teaspoon(5ml)GradeBmaplesyrup(optional)3to4icecubes(optional)


EasyAdd-OnstoYourDiet1.PuréeandmixwithGreekyogurttomakeyourowndressing.2.Juiceguavawithothertropicalfruitstomakearefreshingdrink.3.Diceandmixintoyoursalsa,oatmeal,orcereal.

HONEYDEWMELONGreataspartofanyfruitsalad,honeydewhasmyriadhealthbenefits,butbeyondjustbeinggoodforyou,focusonhowit’sbetterforyou.Foronething,it’ssweet,andthatmakesitagreatdessertthat’sbetterthananyoftheprocessed,sugar-filleddesertsyouusuallygofor.Sogetsomethingsweet—sliceoffapieceofhoneydew.Itsurebeatsbuyingyoursnackfromavendingmachine.

NUTRITIONALINFORMATION1cup(170g) Calories: 64Fat: 0gCarbohydrate: 16gDietaryfiber: 1gSugar: 14gProtein: 1g

YOUNEEDTOEATTHISLOWERBLOODPRESSUREAmongthemanybenefitsofeatingthismelon,youcouldalsoseeanimprovementifyou’vegothighbloodpressure.Why?Sincehoneydewisagoodsourceofpotassium,whichhelpsregulatebloodflowinyourbody,you’llbeloweringyourbloodpressurewithoutpills,justbystockinguponthissweetfruit.

BETTERSKINYoumayhaveheardthatvitaminCcanhelpyoubeattheflu,butdidyouknowthatitcanhelpyoulookbetter?Byboostingcollagenlevelsinyoursystem,honeydewconsumptioncanhelpmakeyourskinlookyoungerandtighter.


HONEYDEWMINTJUICE 1cup(170g)honeydewmelon,chopped1GrannySmithapple,cored1pear,cored1lemon1/4cup(25g)freshmint


MINTMELONSALAD 2cups(340g)honeydew1tablespoon(15ml)freshlimejuice2/3cup(65g)choppedfreshmintleaves

Cutthehoneydewinto1-inch(2.5-cm)chunks.Drizzlethelimejuiceoverthetopandsprinklemint.Mixandcoatevenly.

EasyAdd-OnstoYourDiet1.Puréeandmixwithblueberriesasacoldsoup.2.Diceandmixwitharugulaandmintasatropicalgreensalad.3.Cutintocubeswithothermelons.Putcubesintoadeepbowlthathasafewshotsofrum,vodka,ortequila.Letthefruitssoakinthejuiceovernightandserveasasnack.

STORAGETIPS•Storewhole,ripemelonsatroomtemperatureorintherefrigeratorforuptofivedays.•Oncecut,melonshouldbestoredinaplasticbag(topreventethylenegasleakage)intherefrigeratorforuptothreedays.•Ifyou’restoringacutmelon,makesureit’splacedinanairtightcontainersothatitdoesn’tabsorbodorsfromotherfoods.

JALAPEÑOGuyslikespice.Andthat’sperfectlyokay.Butlet’sfaceit:Thejalapeñosyou’vebeeneatingareprobablynotthebest.They’vebeenpickledorliberatedfromacan.Whatyoureallywanttoreachforarethefreshonesthatactuallyhavearedtinttothem,sotheyhaven’tlostanyoftheirvitaminsandminerals.Greatforsomanymealsandsnacks,you’llhateyourselffornotincludingthesespicybuggersinyourdailydietlongago.

NUTRITIONALINFORMATION1pepper Calories: 4Fat: 0gCarbohydrate: 1gDietaryfiber: 0.4gSugar: 0.6gProtein: 0.1g

YOUNEEDTOEATTHISBURNFATJalapeñosarefullofcapsaicin,whichisthechemicalinpeppersthatmakesyourmouthfeellikeit’sonfire.Beyondjustburningyourtongue,capsaicinhasalsobeenshowntoincreaseyourmetabolismtohelptheweightlossprocess.

BETTERSEXEatingjalapeñosactivateareceptorinourbloodvesselsthatstimulatesnitricoxideproduction,whichleadstomoreandbettererections.

WHITERTEETHNotedasoneofthebestfoodsfororalcare,jalapeñosmakeyourmouthwatermorethanjustaboutanyotherfoodyou’reeating.Thatextrasalivacleansyourmouthandmakesyourpearlywhitesthatmuchwhiter.

STORAGETIPS•Storewholejalapeñosinthefridgeforaboutaweekinapaperbag.•Ifyouwanttofreezethem,youcanslicethemupandputtheminasealedplasticbagandthey’lllastforafewmonths.

EasyAdd-OnstoYourDiet1.Addtonachos,salsa,guacamole,andanyotherdip.2.Includeinyoureggscramble,sautéedveggies,orwithyourproteinsourceforsomeaddedkick.3.Addtosaladsandricedishesoreveninsidesandwiches.


JALAPEÑOCOOLERJUICE 1/2pineapple1cup(16g)cilantro1cucumber1/2lime1/2jalapeño

Processalloftheingredientsthroughajuicer.

MEXICANBREAKFASTPIZZA 2organiccorntostadas1avocado,mashedinabowl1/4cup(34g)jalapeños,chopped1egg,friedincoconutoil

Spreadthemashedavocadoonthetostada.Mashinabowlfirst,notonthetostada.Addthejalapeños.Topwithfriedeggincoconutoil(haveacoupleofthese!).

SLOWCOOKERCHICKENTACOS5to6bonelesschickenbreasts1envelopetacoseasoning1jarofsalsa1/2cup(70g)jalapeños

Placethechickeninthebottomoftheslowcooker,poursalsaontop,andsprinklewiththetacoseasoningandjalapeños.Cookonhighfor4to6hoursoronlowfor6to8hours.Whendone,thechickenshouldshredeasilywhenstirredwithafork.Servewithtacofixings!

KALEIsthereanyonefoodthathasbeentalkedaboutmoreinthelastfewyearsthankale?Probablynot.Thetruthiskaleiseverythingallthosefaddiettypesareclaimingittobe.We’renotsuggestingyoudropeverythingandbeatree-hugging,granola-eatinghippieaboutit.Justmakesureyougetsomebeforetheyeatitallupandyou’llbegladyoudid—bettersex,moremuscle,andlowercholesterolaresuretofollow.

NUTRITIONALINFORMATION1cup(67g),chopped Calories: 33Fat: 0.6gCarbohydrate: 6gDietaryfiber: 1gSugar: 0gProtein: 2g

YOUNEEDTOEATTHISMOREMUSCLEThechlorophyllfoundinkalehelpsincreaseredbloodcellproductionandpromotestissuegrowthandrepair.Thatmeansmoremusclegainsasyourbodyrepairseverythingandgrowsintheprocess.Italsohelpslimityourfatiguesoyou’rereadytogetbacktoitalotsooner.

LOWERCHOLESTEROLIncludingkaleinyourdietcanloweryourcholesterol—especiallyifit’salreadyhighandyou’reaman.Menwhodrankaboutahalfacup(120ml)ofkalejuiceeachdayforninetydayssawdramaticresults,includingloweredLDLandincreasedHDLandHDLtoLDLratios.

BEATINGE.D.Kaleissuchapowerfulsuperfoodthatitcanevenhelpyouinthesack.Researchhasshownthatmenhaveexperiencedincreasedbloodflowandfewerproblemswitherectiledysfunctionwhentheyconsumeadietthatincludeskale.They’vealsoseenimprovedstaminaandenergylevels.


DETOXJUICE 2cups(134g)kale2cups(142g)broccoli4mediumcarrots1mediumapple


KALEANDGREENAPPLESMOOTHIE 4kaleleaves(stemsremoved)2coredapples(unpeeled)1cup(235ml)almondmilk1tablespoon(20g)rawhoney


KALECHIPS 1bunchkale1tablespoon(15ml)oliveoil1teaspoon(6g)seasoningsalt

Preheatovento350°F(180°Corgasmark4).Lineacookiesheetwithparchmentpaper.Withaknifeorkitchenshears,carefullyremovetheleavesfromthethickstemsandtearintobitesizepieces.Washandthoroughlydrykalewithasaladspinner.Drizzlekalewitholiveoilandsprinklewithseasoningsalt.Bakeuntiltheedgesbrown(approximately10to15minutes).

GREENEGGS2eggs2largekaleleaves(donottrimorremovestems)PinchCelticSeaSalt2teaspoons(10ml)coconutoil

Placetheeggs,kaleleaves,andsaltinablender.Blendonhighuntilsmooth.Cooktheeggsusingthecoconutoilinfryingpanandscramble.

EasyAdd-OnstoYourDiet1.Chopupandincludeinrawgroundmeatsbeforecooking.2.Includeinyoureggscramble,sautéedveggies,orwithyourproteinsourceforsomeaddedkick.3.Replaceiceberglettucewithkaleandamixofarugulaandbeetgreensforasuper-poweredsalad.4.Makeyourownspinonguacamolebyincludingkaleinyourmix.5.Includeinyoursmoothiesandjuices.

BUYINGANDSTORAGETIPS•Makesureyoubuyorganickale.Theregularstuffhasmostlylikelybeenpackedwithpesticides.•Passonanyleavesthatarewilting,yellowing,orshowinganybrowncolor.•Storekaleinasealedbaginyourfridgeforuptofivedays.•Don’twashituntilyou’rereadytoeatit,asthewashingprocesswillpromotewilting.

KIWIThemostunassumingfruityou’lleversee.That’swhatwe’redubbingthekiwi.Fromtheoutside,itcouldpassforarockoraratherhumdrum,dry,andstarchyvegetable.Oneslicepastthefuzzyskinandyou’rewelcomedwithsomethingextremelyexoticandpowerful.

NUTRITIONALINFORMATION1mediumfruit(2inches[5cm]) Calories: 42Fat: 0.4gCarbohydrate: 10gDietaryfiber: 2gSugar: 6gProtein: 0.8g

YOUNEEDTOEATTHISBETTERSEXWhetheryou’reimpotent,tooquick,nothardenough,orjustnotthemanyouusedtobe,kiwicanhelpyouinthesack.Becausetheselittlegreenfruitsareagoodsourceofarginine,theyactasavasodilator,whichwillbringbackyourmojoandquitepossiblygiveyoubetterorgasmsaswell.

BEHAPPYRecentresearchfoundthatkiwiconsumptioncouldactuallyimproveyourmood.Infact,itcaneven

combatdepression.Subjectswhoatejustonehelpingofkiwieachdayreportedaone-thirdreductionintheirdepressionsymptoms.Thosewhoatemoresawevengreaterresults.

POSTWORKOUTBecausekiwiislowinfructose,itmakesforagreatpost-workoutsnack.Furthermore,researchhasshownthatthevitaminCinkiwiperformsbetterthanthatfromorangesorgrapefruitsinrepairingyourbodyafterintensephysicalactivity.

BUYINGANDSTORAGETIPS•Mostkiwiyoufindinthegrocerystoreisunderripe.Ifyouwanttoripenthemquickly,leavethemoutinroomtemperatureforacoupleofdays.•Storedinthefridge,youshouldexpectyourkiwitolastaboutaweek.


POST-WORKOUTSMOOTHIE 1cup(235ml)tartcherryjuice2mediumkiwis1tablespoon(20g)maplesyrup1to2scoopsproteinpowder—undenaturedwhey,grass-fedcowIceasneededUnrefinedsealsalt(addpinchfortraceminerals)andseaweeddulseflakes(optional)


KIWIPURÉEUsingafoodprocessororblender,blendapeeledkiwitomakeasimplefruitpuréetotoponBancakes,pancakes,waffles,orFrenchtoast.

EGG“BANCAKES”WITHPURÉEDKIWI 2eggs1mashedripebanana2teaspoons(10ml)coconutoil2mediumkiwisCinnamon

Mashtheeggsandripebananainabowl(orblendwithafoodprocessor).Pourthebatterintoapanandpan-fryincoconutoil.Sprinklewithcinnamon.Topwithpuréedkiwi.

IMMUNITYBOOST 1/2largeavocado2kiwi,peeled2tablespoons(30ml)limejuice2tablespoonsto1/4cup(30to60ml)almondorcoconutmilk1tablespoon(20g)rawhoney2to3icecubes

Placetheliquidintheblenderfirst,thenthefruitandice.Cover.Startonlowspeed,increasingtohigh

speed.Blenditupuntilcreamyandsmooth.

EasyAdd-OnstoYourDiet1.Chopupandincludeinfruitsalad.2.Sliceandincludeinmorningdishessuchaspancakesandwaffles.3.PuréeandmixwithGreekyogurtforagreatpost-workoutsnackthatwillhelprepairandbuildmuscle.

LEEKSRegardedasoneoftheoldestvegetablesontheplanet,leeksarerelatedtoonionsandgarlic,butlacktheoverpoweringflavorandscent.Whattheydon’tlack,however,isnutritionalvalueorculinaryversatility.Thebottomline:Eatingleekswillmakeyouhealthierwitheachmeal,specificallywithrelationtosomeofthemostcommonhealthhazardsformen.Anditwilladdsomepunchtojustabouteverythingyoueat.

NUTRITIONALINFORMATION1cup(104g) Calories: 54Fat: 0.3gCarbohydrate: 13gDietaryfiber: 1.6gSugar: 3.5gProtein: 1.3g

YOUNEEDTOEATTHISPROSTATEPROTECTORTheAmericanCancerInstituteestimatesnearly30,000menwilldiefromprostatecancerintheUnitedStatesin2014.Oneofyourbestbetstoavoidgettingprostatecanceristoconsumealliumveggieslikeleeks.Alliumvegetablesareafamilyofvegetablesthatcontainbeneficialsulfercompoundsthatcontributetotheiraromabutalsoprovideanti-cancerbenefits.Ifyoualreadyhaveit,thegoodnewsisthatsomeresearchindicatesthatitmaystillbehelpful.Stockup!

DON’TSWEATCHOLESTEROLBadcholesteroliscalledLDL.GoodcholesteroliscalledHDL.Ifyoudon’twanttoeverhavetoworryaboutwhatthey’recalled,makesureyourdietisfullofleeksastheylowerthebad,raisethegood,andevenstabilizeyourbloodsugar.

BEATSTRESSKaempferolmightjustbeyourbiggestallyagainsthypertensionand,youguessedit,leeksarefullofthestuff.Basically,theyprotectyourbloodvesselsandincreasetheproductionofnitricoxide,whichrelaxesyourbloodvesselsandultimatelynipsanxietyandhypertensioninthebud.

BUYINGTIPS•Thetopsoftheleeksshouldbecrispandfirm,withadarkgreencolor.Ifthey’vebeguntobrownordryout,leavethembehind.•Thebottomoftheleekshouldbeawhitebulbwithrootsstickingout.Ifit’scutordry,itisn’tfresh.


SAUTÉEDLEEKS2leeks,whiteandlight-greenpartsonly,halvedlengthwise,andcutcrosswiseinto1-inch(2.5-cm)pieces

1tablespoon(20g)rawhoney1teaspoon(5ml)sherryorredwinevinegar

Aftercuttingtheleeks,placetheminaheatedskilletwithalittlecoconutoilovermediumheat.Cookuntilleeksaretender,about8minutes.Removefromheat.Pourthehoneyandvinegaroverandtossinsaltandpeppertotaste.

KIWILEEKAPPLESALAD 1leek,thinlysliced1/4teaspoongarlicSalt2kiwispeeledanddiced3tablespoons(45ml)flaxoil1apple,thinlysliced3tablespoons(45ml)extra-virginoliveoil1/4teaspoonseasalt

Placealloftheingredientsinabowlandmassagetogetherfor1to2minutes.Letthissitforatleast1hourbeforeserving.

EasyAdd-OnstoYourDiet1.Chopupandtopyournachos,soup,andsalads.2.Sliceandincludeinsalsa,guacamole,andpastasauces.3.Sautéwithmixedveggiesanduseasasidedishorasabaseforamain.

LIMEAdmitit:ThelasttimeyousawalimemayhavebeenstickingoutofaCoronabottleorontherimofarumandcoke.We’renotjudging.We’rejustsayingpassonthedrinks,butkeepthelime.

NUTRITIONALINFORMATION1fruit,2inches(5cm)diameter Calories: 20Fat: 0gCarbohydrate: 7gDietaryfiber: 2gSugar: 1gProtein: 0g

YOUNEEDTOEATTHISCANCERKILLERLimesarepackedwithflavonoidscalledflavonolglycosidesthathavebeenproventopreventcelldivisionincertaincancers.Theyalsohavelimonoids,whichearlyresearchshowstohaveaverypositiveimpactonbeatingvariousformsofcancer,includingskin,mouth,lung,andcolon.

BEATHEARTBURNOnethingguysknowisheartburn.Ancientcultureshadthesolutionlongbeforeyouoverindulged:limejuice.Acoupleteaspoonsoflimejuiceaddedtohotwatercanmakeallthatpainfadeaway—justbesuretomakesmarterfoodchoicesthenexttime.

DIGESTIONYouknowyou’reinforagoodmealwhenyourmouthiswatering.You’realsohelpingyourbodydigestthatmealwhenyourmouthiswatering.Salivaproductionisatitspeakwhenyou’reabouttoscarfdownyourfavoritemealorwhenyou’rehavingsometartlimejuice.And,limejuicekicksupthepreliminarydigestionprocess.

CORRECTYOURSLICEWHENSLICINGYOURLIME,CUTITINHALF,NOTTHROUGHTHESTEMLIKEYOUNORMALLYWOULDWITHOTHERFRUITS.


CHILILIMEPUMPKINSEEDS 11/2cupspumpkinseeds,raw1/4teaspooncayenne1/4teaspoonblackpepper1teaspoon(6g)salt3tablespoons(45ml)freshlysqueezedlimejuice

Mixthelimejuice,pepper,cayenne,andsaltandstiruntildissolved.Heatalargeskilletovermediumheat.Addthepumpkinseedsandtossfrequentlyuntiltheseedsbegintoturnlightgoldenandexpand.Addtheliquidmixtureandstirtocoatalloftheseeds.Letcoolandserveatroomtemperature.

SUPER-GREENSALAD 1largeavocado,sliced4scallions,slicedJuiceof1/2alime1/2cup(60g)cucumbercutintochunks2cups(60g)freshbabyspinachleaves

Drizzletheavocadosliceswiththelimejuiceandsetaside.Addthespinach,scallions,cucumbers,andavocadoslice.Addasaladdressing,andtoss.

EasyAdd-OnstoYourDiet1.Squeezeliquidintowater,addmintleavesandiceforarefreshing,detoxifyingdrink.2.MixjuicewithGreekyogurtandoreganotomakeagreatdipordressing.3.Bakeproteinsourceswithslicesoflimesotheflavorisabsorbed.4.Addslicesoflime,greenapple,andorangeswithsomemintleavestoredorwhitewineandseltzertomakesangria.5.Drizzleovergrilledmeatsasyou’recookingandafterprepared.

STORAGETIPS•Limescanbekeptoutatroomtemperaturewheretheywillstayfreshforuptooneweek,ifkeptoutofsunlight.•Limescanbestoredintherefrigeratorcrisper,wrappedinalooselysealedplasticbagfortento

fourteendays.Althoughtheycanbekeptlongerthanthat,ifleftforanotherseveralweeks,theywillbegintolosetheircharacteristicflavor.

MINT

Weknowthismaybeahardsell.We’retellingyouthatleavescanpositivelyaffectyourhealth.You’reaman,andyoudon’twantanythingclosetoyourmouththat’sgoingtogetyoucomparedtoarabbitorbird.Weunderstand.But,mintleavesaren’tthateasytodismiss.Youcanfindtheminsomeofthebestdrinksatyourlocalpub.Youcanalsochowdownonsomeofthebestburgersandfindthatmintiswhatmadethemstandoutsomuch.So,ifyoucangetpasttheurgetoridiculethislittleleaf,you’llfindsomeseriousbenefitsthatnearlynothingelsecanofferwithsolittleworkonyourpart,asidefromchewingorchopping.Youcandothat,can’tyou?

NUTRITIONALINFORMATION2tablespoons(12g),fresh Calories: 2Fat: 0gCarbohydrate: 0.5gDietaryfiber: 0.3gSugar: 0gProtein: 0.1g

YOUNEEDTOEATTHISMEMORYLOSSANDMENTALCLARITYDidyoueverthinkthatthesimpleactofchewingcouldimprovethewayyourbrainfunctions?Well,ifyou’rechewingmintleavesorgumwithmintextractasoneitsmainingredients,you’llbethinkingclearerinnotime.Thesimpleactofingestingmintinthismannerhasbeenproventoenhanceyourmemory,makeyoumorealert,andimprovecognitivefunction.

FATLOSSMinthaslongbeenknowntobeastimulant,butrecentstudiesindicatethatitcanalsotriggerfatlossandlimitconsumption.Bytriggeringdigestiveenzymesinyourmouth,mintcanhaveapositiveimpactonyourbody’stransformationoffatthroughtheprocessofdigestion.Bonus:It’llturnthatfatinto

energyinsteadoflettingitsitandbestoredaroundyourgut.

KILLSTINKBREATHWealreadytalkedaboutchewingmint(ormint-flavoredgum),butwe’vegotanotherpositivecomingfromit:improvedbreathandoralhygiene.It’ssogoodforyouthatyourmouth,teeth,gums,throat,andbreathwillallseeamarkedimprovementinnotime.

CHOPTHISTHEEASIESTMETHODOFCHOPPINGMINTISTOROLLTHELEAVESUPANDSLICEWITHAKNIFE.

STORAGETIPS•Themosteffectivewaytostoremintintherefrigeratoristorinsetheleavesoffthoroughly,patdryinpapertowels,andplacethewrappedbunchinairtightplasticbag.It’llkeepforaboutaweek.


MINTMOJOJUICE 1cucumber1largepear1/2lime3/4cup(12g)freshmintleaves


LIMEANDMINTWATER Slicealimeandaddittowateralongwithsomewholemintleaves.

MINTTEABrewminttea,andenjoyhotorcold.

LEMONMINTDRESSING 1/3cup(160ml)oliveoil2tablespoons(30ml)lemonjuice21/2tablespoons(15g)choppedfreshmintleaves1/2clovegarlic(optional)

Stirtheoliveoil,lemonjuice,andchoppedmintleavestogetheruntilwellblended.Letdressingmarinatefor2hoursbeforeservingforbestresults.

EasyAdd-OnstoYourDiet1.Chopandaddtogroundmeatsbeforecooking.2.Addchoppedminttosalsa,picodegallo,guacamole,oranysaladordressing.3.Useasagarnishonvirtuallyanydish,especiallythosewithsauces.4.MixwithGreekyogurttomakeadressingordip.

OLIVEOIL

Youprobablypaymoreattentiontotheoilyou’reputtinginyourcarthantheoilonyourplate.Thetruthis,there’sevenlesstoknowabouttheoilonyourplatethantheoneyou’reputtinginyourride.Allyouneedtoknowisthatoliveoilisahealthyfatanditcanhelpyoubeathighcholesterol,improveyourmood,andevenmakeyoumoreofaman.Bonus:Youwon’tneedtosearchforhighperformancefuellikeyoudoforyournewcar.Getsomenow.

NUTRITIONALINFORMATION1tablespoon(15ml) Calories: 120Fat: 14gCarbohydrate: 0gDietaryfiber: 0gSugar: 0gProtein: 0g

YOUNEEDTOEATTHISPAINRELIEFExtra-virginoliveoilisaseffectiveforreducinginflammationasoverthecounteranti-inflammatorymedicines.Thispowerfulpainreliefcomesfromoleocanthal,whichisaspecialpolyphenolinoliveoilthatcanleaveyoufeelingbetterinrecordtime.

TESTOSTERONEBOOSTERBeenhearingalotaboutlowtestosteroneonTVlately?Maybeyou’veevenbeentemptedtoaskyourdoctortocheckyourlevelsout?Recentresearchindicatesthatmenbetweentheagesof23and40whoconsumeoliveoilregularlycanincreasetheirtestosteronelevelsnaturallybymorethan15percent.Ifyoudon’tknowwhattestosteronecanhelpyouwith,thenyoudon’tknowyourbodybecauseitisthesinglemostvitalanduniqueelementthatmakesyouaman—and,ahem,whatmakesyoumostmanlyas

well.

GETHAPPYGettinghappycouldbeassimpleasgettingalittlegreasy.Recentresearchdiscoveredthatpeoplewhoconsumednaturalhealthyfatssuchasoliveoilreducedtheirriskofdepressionbynearlyhalfcomparedtothosethatateadietwithtransfats.

AVOIDHIGHHEATPLEASENOTE:OLIVEOILISN’TFORCOOKINGATHIGHTEMPERATURES.LIQUIDOILSAREUNSTABLEATHIGHHEATANDWILLCREATEFREERADICALS(THETHINGSTHATAGEYOUFASTER).IT’LLALMOSTDEFINITELYSTARTTOSMOKEBEFOREYOU’REDONECOOKING.INSTEAD,USEOLIVEOILFORDRESSING,NON-COOKEDDISHES,MIXESANDSALADS,ORDRIZZLEONVEGETABLESAFTERSTEAMINGTHEM.


OLIVEOILVINAIGRETTE1/4cup(60ml)balsamicvinegar1tablespoon(10g)choppedgarlic3/4cup(175ml)oliveoil1/2teaspoonsalt1/2teaspoonpepper

Placealloftheingredientsinascrew-topjarandshaketocombine.Servewithchickenandspinachsalad.

KALESUPERSALAD 3cups(140g)kale1cup(145g)blueberries1/2mediumavocado4to6ounces(115to165g)chicken,salmon,orsteak2tablespoons(30ml)extra-virginoliveoil2tablespoons(30ml)balsamicvinegar1teaspoon(5g)rawhoney

Combinetheoil,vinegar,andhoneyfirst.Blendwell.Drizzleontopofsalad.

ROSEMARYBEETSINOLIVEOIL Beetsmarinatedinchoppedrosemaryandoliveoil

SARDINESSardinespackedinoliveoil

BUYINGANDSTORAGETIPS•Whenbuyingoliveoil,lookforthedarkbottlesmarkedextravirgin.•Forthemosthealthbenefits,useitallupwithinthefirstfewmonths.Ifit’sbeensittingaround,it’stimetogetanewbottle.•Storeyouroilinadarkareaawayfromlightandheat.

EasyAdd-OnstoYourDiet1.Drizzleonaplatewithbalsamicvinaigrettealongwithsomeoreganoanduseasadipforfreshcrustybread.2.Addtosalads,pesto,orpastadishes.3.Useasamarinadewithsomewineforyourprotein.

OLIVESOlivesareolderthanthecityyou’relivingin.Soundstrange?Well,shortofwine,there’slittleinthisbookoronanymenuthatcouldbeconsideredasbiblicalorashistoricalasolives.Whyshouldyoucareaboutthat?Becausetheytastegreatandmakeyouanevenhealthierbigman.Somakesureyou’vegotsomeinyourdiet—andwemeanmorethanwhatisinyourmartini.

NUTRITIONALINFORMATION1ounce(28g) Calories: 41Fat: 4gCarbohydrate: 1gDietaryfiber: 1gSugars: 0gProtein: 0g

YOUNEEDTOEATTHISHEALTHYGUTEatingahealthydietthatincludesmonounsaturatedfatsandgettingyourdailydoseofvitaminEhasbeenlinkedtoalesserriskofcoloncancer.Olivesofferupbothandhavebeenproventobeatulcersandgastritisbyactivatingthesecretionofbileandpancreatichormonesbetterthananythingyourdoctorcanprescribe.

BETTERSKIN

Olivesaregreathydratorsthatdomorethanjustinfuseyourbodywithwater.Theyalsoprotectyourskin.Ifyou’reeatingolivesorapplyinganextracttoyourface,thehighlevelsofvitaminEprotectyoufromultravioletradiation.Thatmeansdecreasedriskofskincancerandyoungerlookingskin.

LOWERBLOODPRESSUREOlivescanchangethewayyourcellsworkandbeathighbloodpressureintheprocess.Theoleicacidintheselittlegreenguysisabsorbedbyyourbody,getsintothecells,andstartsmakingcellmembranelevelchangesthathelpyourbloodpressuredipnaturally.Sciencecanbeconfusing,butitcanalsosaveyourlife.

PITTIPOlivescaneasilybepittedbypressingdownonthemwiththeflatsideofalargeknife.

STORAGEANDPREPTIPS•Olivespurchasedinglassjarscanbestoreddirectlyintherefrigeratorafteropeningandwilllastonetotwomonths.•Cannedolivesthatarepurchasedandnotimmediatelyconsumedafteropeningcanbestoredinasealedcontainerintherefrigeratorandcanlastonetotwoweeks.•Theycomeinavarietyofliquidssuchasbrine,acid,orwaterbase,whichshouldbetransferredwiththeolivesintothesealedcontainertostoreintherefrigerator.


OLIVESALSA 1cup(100g)blackolives,drained1cup(100g)greenolives,drained2cups(520g)salsa

Inafoodprocessor,minceolivesintosmallpieces.Mixwiththesalsa.

OLIVETAPENADE 1cup(100g)greenolives,pittedanddrained1tablespoon(8.6g)drainedcapers1largegarlicclove,minced1teaspoon(5ml)freshlemonjuice1/4cup(60ml)oliveoil

Combinealloftheingredientsinafoodprocessor,addinglemonandoliveoiltowardtheendofblending.

MARINATEDGREENOLIVESINOLIVEOIL Greenolivesmarinatedinoliveoil.

CHIPSANDOLIVESALSATortilla,sweetpotato,orsproutedgrainchipswitholivesalsa

STUFFEDOLIVESOlivesstuffedwithtomatoesorroastedgarlic

EasyAdd-OnstoYourDiet1.Youcanusecrushedolivesinhummus,bruschetta,orinasavoryolivetapenade.2.Addtostirfrys,salads,andpastadishes.3.Useasaneasyon-the-gosnack.

OREGANOThesimpleoreganoleafcanbuildupyourbones,helpfightcancer,preventbloodclots,lowercholesterol,decreasefever,andmakeyoulookbetter.NowonderancientGreeksreferredtoitasmountainjoyandasymbolofhappiness.

NUTRITIONALINFORMATION1tablespoon(4g) Calories: 9Fat: 0gCarbohydrate: 2gDietaryfiber: 1gSugar: 0gProtein: 0g

YOUNEEDTOEATTHISERASEPIMPLESYourdaysofbigzitsmanifestingonyourfacethenightbeforeprommaybeover,buttheoccasionalbreakoutcanstillbeapaininthebutt.Topicallyapplyingoreganoororegano-basedcreamstoyourskincancalmeventhemostangrypizzafacecomplexions.It’llevenworkwondersondandruff.

BEATTHEBURNIfyou’veeverexperiencedaurinarytractinfection,youknowjusthowseriousitcanbe.Beatthoseburningsensationsfromsouthofthebeltlinewithadietpackedwithoregano.Somefolksoptforatea-baseddrinkinthesecases,buttheconsumptionoftheleafalonewillhelp.

BACTERIABUSTERAsanactiveguy,you’recomingintocontactwithsomenastybacteriaatthegym,onthecourt,andeveninyourowngymbag.Makingsureyou’vegotoreganoinyourdietcanactuallyhelpbeatallofthembecauseofitsantibacterialqualities.


OREGANOWHITEBEANSALAD 1can(15.5ounces[440g])cannellinibeans,rinsedanddrained1largeclovegarlic,finelychopped3tablespoons(45ml)extra-virginoliveoil2tablespoons(8g)freshchoppedoreganoor1tablespoon(3g)driedSaltandpeppertotaste

Combinealloftheingredientsinabowlandserve.

FIVE-MINUTEITALIANDRESSING 1/2cup(120ml)oliveoil2tablespoons(30ml)lemonjuice1clovegarlic,minced1teaspoon(5g)onionpowder1teaspoon(5g)rawhoney1teaspoon(5g)driedoregano1/4teaspoon.driedbasil1/2teaspoonseasalt

Combinealloftheingredientsinasmallcontainer,cover,andshakewell.Notethatthisdressinggetsevenstrongerthelongeritsitsbeforeuse.

EasyAdd-OnstoYourDiet1.Addfreshleavestoapizzainsteadofjustdried.Youcanalsoaddbasilinthisfashion.2.Sautéwithonionsandmushroomstomakeagreatsideorbaseforyourmaindishes.3.Sprinkleintoeggdishes,salsas,tomatosauces,andpastadishes,aswellasoversaladsandgarlicbread.

BUYINGANDSTORAGETIPS•Freshoreganoisalwaysabetteroptionthandried.Avoidyellowingleaveswithbrownspotsandmakesurethestemsarefirm.•Wraporeganoinawetpapertowelandstoreinyourfridge.•Youcanalsofreezeitinanairtightcontainer.•Ifyoudooptfordriedoregano,keepitinasealedairtightcontainerinacupboard.

PARSLEY

Youhavetowonderaboutthefirstchefwhousedparsleyasagarnish.Washegettingtoocutewithhisplating,orwashesecretlyhopingtostifletheuseofparsleyasanythingbutavisualaid?Admitit:You’veflickeditoffyoursteakandwentabouteatingwithoutgivingitasecondthought.Butitcouldhelpyouinnearlyeverypossiblewaythatmattersmosttoyouasaman:virility,musclegrowth,fatloss,cancerprevention,painrelief,stavingoffinfection,andevenmakingyourbreathsmellgreat.Don’tletthatfirstchef’shateonparsleydictatehowyoushouldeat—andlive!

NUTRITIONALINFORMATION1tablespoon(4g) Calories: 1Fat: 0gCarbohydrate: 0.2gDietaryfiber: 0.1gSugar: 0gProtein: 0.1g

YOUNEEDTOEATTHISCIGARETTENULLIFIERIfyou’reasmokerorsomeonewhoissubjecttoalotofsecond-handsmoke,you’llwanttomakesureyou’vegotsomeparsleyinyourdiet.Parsleyiswhat’scalledachemoprotectiveherbthatcanhelpstopcarcinogensfromdestroyingyourbody.Itisespeciallypowerfulinblockingtheharmfuleffectsofcharcoalandcigarettesmoke.

WEIGHTLOSSDropwaterweightwitheasewiththehelpofthisdiuretic.Besidesjustwaterweight,however,includingparsleyinyourdietwillpositivelyimpactyourattemptstolosefatlongterm.

MUSCLEBUILDERWiththreetimesasmuchvitaminCasorangesandtwiceasmuchironasspinach,parsleyisclearlysomethingyouneedinyourarsenalwhenyou’retryingtobuildmuscle.Someresearchalsoindicatesthatthislittleherbmaytriggertheproductionofgrowthhormone,anothervitalelementtogettingbigger.

CLEANGREENSBEFOREEATING,MAKESURETOWASHAWAYANYDIRTBYSWISHINGITAROUNDINABOWLOFWATER.

BUYINGANDSTORAGETIPSFreshparsleyiseasytospot:brightgreen,firmstems,noyellowingorspotsofanykind.Flatleavesarespicierthanthemoremildcurlyleaves.Storeyourparsleyinadamppapertowelinyourfridge.


DETOXSMOOTHIE 2organickaleleaves2leavesfreshparsley1/2cucumber1cup(255g)frozenstrawberries1teaspoon(2g)freshginger(peeled)


LEMONPARSLEYSAUCE 2lemons,juiced5tablespoons(75ml)oliveoil3tablespoons(12g)parsley,finelychopped

Whiskalloftheingredientstogether.Serveontopoffishorsalad.

PHYLLUPJUICE Ifyou’vehadatotallygreenlessday,planonthissmoothieatnighttocatchupandpacksevenservingsofgreenfoodsintoonedrink.2celerystalks1broccolitrunk1greenapple1bunchofparsley1/2cucumber3largeromainelettuceleaves3largekaleleaves

Putalloftheingredientsinyourjuicer.Drinkfreshandenjoy!

EasyAdd-OnstoYourDiet1.Addchoppedparsley,garlic,limezest,andoliveoiltogethertocreateagreatrubandmarinadeforchickenorsteak.2.Includeinyourpre-workoutjuicesorsmoothiesforaspikeofvitaminsthatareessentialfor

gains.3.Sprinkleovereggscrambles,fishandotherproteindishes,salsas,pesto,hummus,tomatosauces,andpastadishes.

PEAR

Pearshavenotbeentreatedwellbypopularculture.ApplesarelaudedfortheirshapeandareevenconsiderednaughtyasaresultoftheircameointheBible.Pears,however,aren’tsexyintheeyeofthesharedsocialconsciousness.Packedwithantioxidants,vitalnutrients,andofferingalightsweetflavorthatnootherfruitcancomparewith,pearsshouldbeinyourtopfivefruitstoreachforasoftenasyoucan.

NUTRITIONALINFORMATION1mediumpear Calories: 102Fat: 0.2gCarbohydrate: 27gDietaryfiber: 6gSugar: 7gProtein: 0.6g

YOUNEEDTOEATTHISCANCERFIGHTERPearskinisusuallydiscarded,buteatingitcanactuallyhelpyoubeatcoloncancer.Thestonecellsinpearskincanhelpreducepolyps,orgrowths,inyourcolon,whichcanreduceyourriskofgettingcancer.

HEALTHYHAIROfallthevitalnutrientsfoundinpears,youcan’tdiscounttheimportanceofthecopperitcontains.Full,healthyhairandtight,unblemishedskinrelyoncopperintaketostayattheirbest.Youcangetcloseto250microgramsofcopperfromjuicingonepear.

INCREASEENERGYThesweetnessyougetfromeatingapearcanbeagreatmid-afternoonpick-me-up.Whenyourbodyabsorbstheglucosefromapear,itconvertsitintoenergy,leavingyouwitharenewedvigortotakeonyourday.

BETTERBREATHOneofthebestsideeffectsofeatingpearsisthatitleavesyouwithfresherbreath.Asidefromtriggeringsalivainyourmouth,whichhelpscleanupthetopicalbacteriainside,italsohelpsreducephlegmbuildup—aknowninstigatorofbadbreath.Reallywanttokickbadbreathtothecurb?Eatanunripepear.They’resostrongthattheycanevenleaveyourmouthsmellinggreataftereatinggarlic.

BUYINGANDSTORAGETIPS•Pearscanbetrickytoselect.Yourbestbetistorelyonthefirmnessofthefleshnearthestematthetop.Ifithasaslightgive,it’sgoodtogo.Ifitissquishy,bruised,orpiercedinanyway,leaveitatthestore.•Ifyourfruitisripe,youcanstoreitinthefridge,makingsureyoudon’tplaceitnearanypotentfoodsbecauseitwillabsorbscents.•Iftheyaren’tripewhenyoubuythem,wraptheminapaperbagandstoreinadarkanddryplace.Butremembertomovethemaroundsotheymatureevenly.•Neverstorepearsinaplasticbagasthey’llripentooquicklyandpotentiallydamagethenutrientsinthefruit.


PEARJUICE 1pear,coredandchopped1inch(2.5cm)freshginger,sliced1cucumber,chopped3stalkscelery,chopped

Runalloftheingredientsthroughajuicer.

PEARANDCASHEWBUTTERPearslicespluscashewbutter

PEARANDWALNUTSALAD 3cups(60g)babyarugulaleaves1pear,thinlysliced2tablespoons(30g)choppedwalnuts,toasted2tablespoons(30ml)dressingofchoice

Combinethearugula,pear,andwalnutsinalargebowl.Tosswithdressingandserveimmediately.

EasyAdd-OnstoYourDiet1.Dicepears,mangos,bellpeppers,onions,andtomatoestomakeatropicalsalsa.2.Cookwithmixedveggiestomakeastir-frydishorsoup.3.Sliceextrathinandaddtorawspinachorarugula.Topwithcrushedwalnuts,goatcheese,andalightbalsamicforagreatsalad.4.PuréeandmixwithGreekyogurttomakeagreatsnack,dip,ordressing.5.Addthinslicestoahamandcheesesandwichbeforegrillinginapaninipress.

PICKLES

What’sbetterthanthesaltycrunchyouexperiencewhenyougethalfwayintoagreatburger?Thepickleisreliable,savory,andperpetuallyconsideredpartofthejunkfoodempirebecauseofhowwepresenttheminourdiets.Butthere’salotmoretothesegreenslicesandlogsthanyouknow.Forinstance,picklingisaprocessthatcanhappenonanythingfromeggstotomatoes,butwethinkyou’llappreciatethestandardpicklethebest.Wedo.

NUTRITIONALINFORMATION1mediumpickle Calories: 12Fat: 0.12gCarbohydrate: 2.68gDietaryfiber: 0.8gSugar: 2.28gProtein: 0.4g

YOUNEEDTOEATTHISBEATPROSTATECANCERPicklescontainthreedistinctchemicalcompoundscalledpinoresinol,lariciresinol,andsecoisolariciresinol,allthreeofwhichhavebeenproventoreducetheriskofprostatecancer.

GOCRAMPFREE

Whenyou’reworkingout,you’relosingalotofsweat.You’realsopronetogettingcrampsbecausewhenyou’resweating,you’reburningoffthesaltinyoursystem.Recentstudieshavefoundthatmenwhodrankpicklejuicerelievedmusclecrampsalmost10percentfasterthanthosewhodrankregularwater.Thisisbecausethepicklejuice,andpicklesbyextensionobviously,containahighconcentrationofsaltthatiseasilyabsorbedintothebody.Takenotethough,ifyou’vegothighbloodpressure,youshouldlimityourpicklejuiceconsumption.

CUREAHANGOVERHittingthebartonight?Expectingtoimbibealittletoomuch?Picklejuicetotherescue!Don’tbesoquicktodismissthishangovercurelikealltherest.Researchhasproventhatconsumingpicklejuicebeforeandafterdrinkingcanreducehangoversymptoms.Thejuicerehydratesyouquicklybyreplenishingyourelectrolytes.Aimtodrinkonetotwoounces(28to60ml)beforegoingoutandanothercouplewhenyouwakeupthefollowingmorning.

STORAGETIP•Simple:Onceyouopenthejar,closeituptightandrefrigerate.Ifthewaterinsidestartsgettingcloudyorthepicklesstartgoinglimporsoggy,it’stimeforanewjar.

MEDICINEALERTEATINGFERMENTEDFOODSLIKEPICKLESWHILETAKINGPRESCRIPTIONANTIBIOTICSCREATESTHEPERFECTSCENARIOFORYOURMEDICINETOTAKEEFFECTANDTOHELPAVOIDSIDEEFFECTSTHROUGHPROPERDIGESTION.


OVERNIGHTREFRIGERATORPICKLES 1pound(455g)smallpicklingcucumbers2clovesgarlic3stemsfreshdill1tablespoon(18g)salt2cups(470ml)coldwater

Cutofftheendsofthecucumbersandpackthemtightlyinamasonjar,leavingalittleroomatthetop.Chopeachcloveofgarlicintotwoorthreepieces.Packthedillandgarlicinthejar.Dissolvethesaltinthewaterandthenpourthebrineintothejarwiththepickles.Screwonthecapandletsitatroomtemperaturefor24hours.Then,placethejarinthefridgeandconsumewithintheweek.

MINIPICKLESANDWICHES2ounces(55g)delimeat(nitrate-free)8breadandbutterpickles

Stackeachpieceofdelimeatontopofapickletomakeminisandwiches.

PICKLEWRAP 4ounces(115g)chicken,cookedanddiced1mediumpickle1Swisschardleaf2tablespoons(30g)Greekyogurt

Cutapickleinfourpieces,length-wise.LayeachpieceofpickleontoaSwisschardleafandadddicedchickenbreastandGreekyogurt.Addanyothervegetablessuchaspeppers,olives,andonionsfortaste.

GREENONGREENBISONBURGER 4ounces(115g)grass-fedbison1cup(67g)kale,finelychopped1/2avocado1teaspoon(5ml)coconutoil

1dillpickleperpattycelticsalt

Putkaleinafoodprocessor(orfinelychop),thensautéincoconutoiltoletallthemoistureout.Letcool.Addthecooledkalemixturetothegroundgrass-fedbison.AddapinchofCelticsalt.Formintopattiesandthencoolpattiesagain.Thishelpsbecausethebeeffatissolidwhenitiscold,butatroomtempitistoosoft.Soifcold,itwillkeepshapewhenyoucookit.Oncethepattiesarecooled,placetheminpanandcook5to7minutesoneachside.Topwiththeavocadoslicesandpickle.

TIP:Makethecenterofthepattythinnerwithyourthumbformoreevencooking.

ANDONE:Addromainelettuce.

EasyAdd-OnstoYourDiet1.Addtosandwiches,wraps,andsalads.2.Tossintoeggsaladorchickensaladdishes.3.Addtostir-fryandpastadishes.

PISTACHIOS

MotherNaturewantsyoutoeatpistachios.Shewon’tletyouhavethemuntilthey’reready(haveyouevertriedtobreakintoanunopenedpistachio?).Sheleavestheshellsonthemsoyourintakeisregulated(meaningyou’lleatlessbecauseshe’sslowingdownyourravenousinstincts).Andsheevenpackedthemwithessentialfats,nutrients,andvitaminsthatyouneedtobeyourbest,butshedidn’tskimpontheflavor.Soundslikeyouowehersomethanks.

NUTRITIONALINFORMATION1ounce(145g)(about49kernels) Calories: 161Fat: 13gCarbohydrate: 8gDietaryfiber: 2.8gSugar: 2.2gProtein: 6g

YOUNEEDTOEATTHISSNACKLESSPeoplewhosnackonpistachioseatmorethan40percentlessthanthosewhochoseothertreats.Breakingopentheshellanddiscardingitslowsdownyourconsumptionand,asaresult,youroverallintake.Also,thefatyou’regettingfrompistachiosisn’tfullyabsorbedbyyourbody.

BETTERSEXMenwhoate100gramsofpistachioeachdayforthreeweeksallshowedamarkedimprovementintheirerectiledysfunction.Eatingpistachioshasalsoshowntoincreasebloodflowtothepenis,whichgreatlyimproveserections,sexualstamina,andenergylevels.

CURBCARPALTUNNELEvertypesomuchthatyoufindyourwristsandforearmshurting?Thetruthisthatmanyofusaregettingcarpaltunnelsyndromefromourcomputer-obsessedculture.Someofusaregettingsimilarpainsinourhandsfromtypingonhandhelddevices.Tobeatthepain,youneedvitaminB6,andtogetthatyouneedpistachios,whicharepackedwiththestuff.


BOURBONMAPLEPISTACHIOS8ounces(225g)shelledpistachios11/2tablespoons(23ml)bourbon21/2tablespoons(37ml)GradeBmaplesyrup1teaspoon(5g)seasalt

Combinealloftheingredientstogetherandtosswell.Arrangethepistachiosinasinglelayeronaparchment-linedbakingtray,andbakefor15minutesat250°F(120°Corgasmark1/2).

GREENONGREENYOGURTPARFAIT Layerwhole-fatorganicyogurt,chiapudding,orcoconutyogurtwithpistachios,pumpkinseeds,strawberries,andkiwi.

OATMEALWITHPISTACHIOS1cup(80g)oatmeal,cooked1/4cup(35g)greenraisins,unsweetened1ounce(25g)pistachios

ANDONE:Addachoppedkiwi.

ON-THE-GOLUNCH 1/2cup(75g)pistachios1/4cup(35g)greenraisins3tablespoons(45g)shreddedcoconut3ounces(85g)organicjerkypieces

ANDONE:Enjoywithafresh-pressedorganicgreendrink.

PISTACHIO-CRUSTEDSALMON 6ounces(170g)salmonfillet1cup(145g)shelledpistachionuts1tablespoon(15ml)oliveoil2lemons,juiced

4tablespoons(44g)mustardSaltandpepper

Mixthelemonjuiceandmustardtogetherandspreadoverthetopofthesalmon.Coarselygrindthepistachiosinafoodprocesser.Addtheoliveoilandsaltandpepper,totaste.Crumbsshouldbeslightlywet.Sprinklethepistachiomixtureoverthemustardtocoverthesalmonevenly.Cookat350°F(180°Corgasmark4)for15to20minutes.

CHIAPUDDINGWITHPISTACHIOSSoak1/3cup(55g)chiaseedsin11/2cups(355ml)unsweetenedcoconutmilkovernight.Sweetenwith1tablespoon(20g)gradeBmaplesyrup,ifnecessary.Topwithpistachiosandkiwi.

KOMBUCHAANDPISTACHIOSKombuchaandhandfulofpistachios

EasyAdd-OnstoYourDiet1.Useinpestoinsteadofpinenuts.2.Tossintosaladsandtrailmixforasuper-poweredvitaminpunch.3.Addtooatmealorblendwithsomeoliveoilasapeanutbutteralternative.

BUYINGANDSTORAGETIPS•Unshellednutsmaybestoredforthreemonthsintherefrigeratororuptooneyearinthefreezer.•Shelledpistachioscanbestoredintherefrigeratorforuptothreemonthsbutarenotagoodcandidateforfreezing.•Werecommendbuyingtheoneswithshellssoyousnackalittleslower.Also,avoidanythathavebeensaltedtolimityoursaltintake.Passontheroastedvarietyasthey’velostmuchoftheirvitamincontent.

PUMPKINSEEDSYouknowallthatstuffyouthrewoutwhenyouweremakingjack-o’-lanterns?Well,itturnsoutthosegutshadmorevaluethanyouthink.Pumpkinseedsareagreat,sensiblesnackthatpackaserioushealthypunchformenofallagesandallfitnesslevels.Getsome.Youandyourwifewillthankuslater.

NUTRITIONALINFORMATION1/2cup(70g) Calories: 143Fat: 6gCarbohydrate: 17gDietaryfiber: 6gSugar: 0gProtein: 6g

YOUNEEDTOEATTHISBOOSTYOURTESTOSTERONEBoostyourtestosteronebyeatingadietthatcontainsthezinc-superchargedpumpkinseed.Lowzinclevelsincreaseyourchancesofimpotency,enlargedprostate,andamyriadofothersexualhealthissues.Snackingonpumpkinseedsgivesyouthezincyourbodyneeds,whichwillbringyoubacktoyourbest,increasespermmotilityandspermcount,andevenhelppreventprostateissues.

LIVELONGERIfyouwanttolivelonger,youneedtoeatpumpkinseeds.Recentresearchindicatesthatmenwhohavehigherlevelsofmagnesiumintheirbloodhavea40percentlowerriskofdyingearly.Guyswithlowmagnesiumkickedthebucketlongbeforetheirtime.

SLEEPBETTERTryptophanisyourfriend.Yourbodyconvertsthisaminoacidintoserotoninandthenagainintothesleepinducinghormone,melatonin.Thisprocessishowyougetagoodnight’ssleep.Pumpkinseedsarearichsourceoftryptophan,whichmeansthey’reyourkeytobettersleep.

STORAGETIPS•Storeyourpumpkinseedsinanairtightcontainerinyourfreezer(uptosixmonths)orinyourcupboard.Justbesuretokeepthemsealeduptight,astheycangobadquickwhenexposedtotheair.You’llknowtheyhavegonerancidbecausetheywillsmell“off,”almostlikepaint.


PUMPKINSEEDBREADCRUMBS 1cup(64g)roastedpumpkinseeds1/2clovefreshgarlic1teaspoon(5g)lemonzestSeasalt2leavesfreshbasil

Grindalloftheingredientsinafoodprocessorforagluten-freeversionofbreadcrumbstocoatyourchickenorfishbeforegrillingandbaking.Dipthechickenorfishinwhiskedeggfirst,sothecoatingsticks.

POWER-UPSMOOTHIE 1/2avocado1tablespoon(15g)pumpkinseeds,raw2cups(60g)spinach1mediumbanana2teaspoons(10g)rawhoney12ounces(355ml)water


SPROUTEDPUMPKINSEEDSSoakedandsproutedpumpkinseeds

EasyAdd-OnstoYourDiet1.Addtoguacamoletoaddacrunch.2.Roastonapanwithsomeseasalttomakeagreatsnack.3.Addtooatmealandtrailmix.

ROMAINELETTUCEWhenyouthinkofsalad,you’reprobablyimaginingabowlofsomesadlightgreenlettucethat’sbeenchoppedupandplatedwithjustafewcarrotshavingsontopasgarnish.Nowonderyouhatethestuff!Well,thatsaladisdefinitelyboringandwedon’tthinkyoushouldeatit.Insteadofthetiredoldiceberglettucesalad,we’resuggestingyoureachfortheromaine.Ithasabettercrunch,moreflavor,andahellofalotmorenutrientsperserving.

NUTRITIONALINFORMATION1cup(55g) Calories: 8Fat: 0.1gCarbohydrate: 1.6gDietaryfiber: 1gSugar: 0gProtein: 0.6g

YOUNEEDTOEATTHISSLEEPBETTERYouknowthatmilkysubstanceinromainelettuce?Turnsoutit’slettucelatexanditcouldbeamajordifferencemakerinhowwellyousleep.Doctorssuggestthatingestinglettucejuicebeforebedtimecouldhelpyougetabetternight’ssleepandevenactasapainreliever.

BEATIMPOTENCEJustwhenyouthoughteatinglettucewasonlydoneinemergencies,somestudieshaveshownthatconsuminglargeamountsofromainecanactuallypreventimpotence.Researchersarestillworkingonthereasonswhy,butifyoufindyourselfneedinganedge,romainecouldbeyoursecretweapon.

BEYOURBESTWanttoknowwhatelseromainecanhelpyouwith?Well,howaboutboostingyourmetabolism,primingyourmusclegrowth,beatingbadbreath,helpingyourskinlookhealthierandyounger,andmakingsureyou’vegotafullheadofgreathair?Goodenoughforyou?


GRILLEDROMAINEANDPROSCIUTTO 1/2headofromainelettuce2slicesthinprosciutto1tablespoon(15ml)coconutoilSaltandpepperYourfavoritevinegar

Washandslicetheheadsoftheromainelengthwise.Glazewiththecoconutoil,vinegar,salt,andpepper.Wrapwithprosciutto.Grillhotandfast.

ROMAINEANDCARROTJUICE 1headofromaine5carrots

Processtheingredientsthroughajuicer.

EasyAdd-OnstoYourDiet1.Useinsteadofabreadwraptolimitrefinedcarbintake.2.Useasadipperorasthedippingbowl.3.Chopandservewithothermixedgreenstomakeasalad.4.DrizzleoliveoilontopandgrillwithseasoningofchoiceandservewithshavedParmesan.5.Juiceromainewholeandmixwithlimejuiceandmangoforatropicaldrink.

STORAGETIPS•Snapoffalloftheleavesandrinseincoldwater.Patdryandservefullorchopped.•Youcanrefrigerateromaineinaplasticbagforaboutaweek.

ROSEMARYIt’sentirelypossiblethatyou’venevernoticedrosemary.Butthat’skindofwhyit’ssoimportant.It’slikeasecretsquadofNavySealsthatinfiltrateyourmealsandinfusethemwithflavorandnutrients,butyoudon’tevennoticebeforeit’stoolate.Rosemarymightjustbetheunsungheroofyourwife’sherbgarden,butsolongasyou’reenjoyingthetasteandhealthbenefits,it’sfinewiththat.

NUTRITIONALINFORMATION1tablespoon(1.7g),fresh Calories: 2Fat: 0.1gCarbohydrate: 0.4gDietaryfiber: 0.2gSugar: 0gProtein: 0.1g

YOUNEEDTOEATTHISMENTALCLARITYRecentresearchhasdiscoveredthatjustsmellingrosemarycanimproveyourmentalcapacity.Furtherstudieshaveproventhattheessentialoilsinrosemarygreatlyincreasementalclarityprimarilybecauseofhowitboostscirculation.Itevensharpensyourmemory.

BEATHAIRLOSSAnage-oldsolutionforanage-oldproblem:hairloss.Massagingrosemaryoilonthescalphasbeenproventohelpmengrownewhair.Butyoudon’thavetotellanyoneyou’reusingitforhairloss—youcanalsouserosemaryoilonsoremuscles,too.

STRESSLESSRosemaryoilcanalsoloweryourcortisollevels,ultimatelyreducingyouranxietyandbringingaboutacalmerstate.AncientGreeksworerosemaryintheirhairduringtesttakingtoimprovetheirenergylevelsandsquashanystress.

COOKSMARTERCookinganimalfleshcreatescancer-causingcompoundscalledheterocyclicamines.Researchershaverecentlydiscoveredthataddingrosemarytothemeatsduringcookinghelpedpreventtheseilleffectsfromhappening.

STORAGETIPS•Youcanstorefreshrosemaryinaplasticbagoraglassofwaterinyourfridge.•Ifyou’restoringdriedrosemary,taketheleavesoffthestemsandstoreinanairtightcontainerinyourcupboard.


NATURE’SCHILLPILL 1freshbanana1/2cup(75g)frozenblueberries1cup(30g)spinach2sprigsfreshrosemary,leavesremovedandfinelychopped1to2cups(235to475ml)waterDashofCelticseasaltAlittlerawhoneyormaplesyruptosweeten


ROSEMARYBEETSMARINATEDINOLIVEOIL1cup(225g)cookedbeets1tablespoon(1.7g)rosemary,chopped3tablespoons(45ml)oliveoil

Drizzleoliveoiloverthebeetsandsprinklewithrosemary.

HERB-ROASTEDSQUASH1cup(255g)butternutsquash,cubed1tablespoon(1.7g)rosemary,chopped1clovegarlic,minced1tablespoon(15ml)coconutoil,meltedSaltandpepper

Roastsquashonalinedbakingsheetat400˚F(200˚C,gasmark6)for30minutes,untilsquashislightlybrownedandtender.Tossthesquashcubeswithrosemary,garlic,salt,pepper,andcoconutoil.

EasyAdd-OnstoYourDiet1.Addtoproteinsourcesforflavor.2.Includeindryrubsormarinades.3.AddtosoupsorGreekyogurttomakeadip.

SAGE

Sageisanotherubiquitousleafthat’sfullofhealthbenefits,butyou’reprobablyalittlewearyofit.Weunderstandthat.Butwhatifwetoldyousageisoneoftheonlyreasonsyou’resoinlovewithyourfattiermeats?Youknowthatexoticflavoryougetwhenyou’rechowingdownonaporkchop?Thatflavoryou’relikingisprobablysage.Tryitinsomeotherdishesandwebetyou’llreachforthefattierdishesalittlelessandthesageseasoningalittlemore.

NUTRITIONALINFORMATION1tablespoon(2.5g) Calories: 6Fat: 0.3gCarbohydrate: 1.2gDietaryfiber: 1gSugar: 0gProtein: 0.2g

YOUNEEDTOEATTHISMENTALHEALTHIfthere’sonethingyoushouldconsumetoprotectandstrengthenyourbrain,it’ssage.Recentresearchhasproventhatitcanreducedepression.Collegestudentswhotooksageextractreportedimprovedmemorywhentakingtests.Sagecanalsohelpwithwordrecallsoyouwon’teverhavetosufferthroughsomeoneelsefinishingyoursentences.

CURETHECOMMONCOLDFeelingalittleundertheweather?Sagehasbeenproventoaidinthedetoxificationprocessandcanevenhelpyoubeatafever.Italsopurifiesyourblood,soyou’rehealthierfromtheinsideout.Sageteaisacommonsorethroatreliever,too.

STOMACHPAINRELIEVERYourstomachlovessage.Itdoesn’tmatterifyou’velostyourappetiteorareovereating,havetoomuchgasorcramps,oraresufferingfromdiarrhea,bloating,orasimpleupsetstomach,sageinyourdietorsippingsageteaisyouranswer.

STORAGETIPS•Wrapyoursageleavesinapapertowelandstoretheminthefridge,lockedinanairtightbag.They’lllastforalmostaweek.Ifyouwantthemtolastlonger,submergetheminoliveoilandthey’llbegoodforaboutamonth.•Ifyouwanttofreezeit,removetheleavesfromthestemsandstoreinanairtightbag.Thiswillkeepthemfreshforayear.•Keepdriedsageinanairtightjarandstoreitinadarkcupboard.


SAGEEGGS2eggs2teaspoons(20ml)coconutoil2sageleaves

Inapan,heatthecoconutoil,addthesageleaves,andcookuntiltheystarttobrown.Reduceheat,addeggmixture,andgentlystirtoscrambleandcookuntilgolden.

EasyAdd-OnstoYourDiet1.Addtofattierproteinsourceslikelambandpork.2.Sprinkleovereggscrambles.3.AddchoppedfreshleavesordriedleavesandlimejuicetoGreekyogurttomakeadip.

SAUERKRAUTYou’veprobablyalreadyhadfermentedcabbage,a.k.a.sauerkraut,onaballparkhotdog.Whenafoodisfermented,theyeast,bacteria,ormoldusedtodothispredigeststhefoodsandcreatesprobiotics(goodbacterianeededtomaintainhealthydigestionandkeepyourimmunesystemstrong).Whatdoesthismeanforyou?Well,thenexttimeyourwifestartsravingaboutheryogurtbeingpackedwithprobiotics,youcantellheryou’rewayaheadofher.Ifyoureallywanttoimpressherandbenefitfromallthegoodstuffinfermentedcabbage,we’veevenincludedaplanonhowtodoityourselfsoyoucanlooksmarterandreapalltherewardsaswell.

NUTRITIONALINFORMATION1/2cup(142g) Calories: 14Fat: 0.1gCarbohydrate: 3gDietaryfiber: 2gSugar: 1gProtein: 0.7g

YOUNEEDTOEATTHISHAVEBETTERHAIRANDSKINANDBEATSTRESSUnderalotofpressurelately?Haveyoucountedafewmorefollicleshittingthebathroomflooreverymorningthanusual?Isyourskininflamed?Thesearesymptomsofstress.Eatingahealthydietincludingsauerkrautcancombatthesymptomsandthecause.

BUSTSTOMACHPAINIngestingfermentedcabbagehasbeenproventohelpinmoststomachailments,includingprotectingagainstsalmonella,E.coli,andhighamountsofcandida,aswellascalmthesymptomsoflactose

intolerance.Ithasalsobeenproventohelpwiththecommonupsetstomachorconstipationandevencombatcoloncancerandulcers.

REDUCECHOLESTEROLCabbagebindsthebileinyourintestine,allowingittostaythereandonlypassviaabowelmovementinsteadofgettingabsorbedduringtheprocess.Thisthentriggersyourlivertocreatenewbilebyusingyouralreadyexistingcholesterol,thusdroppingyourlevelsintheprocess.

EasyAdd-OnstoYourDiet1.Addtopotatosaladorcoleslaw.2.Mixintosoupsforaflavorboost.3.Addtoroastedproteinsourcesandletcaramelizeinthepantosuckinsomeflavorfromtheroastingprocess.4.Beforeyoushreditandfermentit,takeofflargerleafsandusethemaswrapsforburgers.5.Addtomeatballsbeforecookingforatangyflavorkick.

BUYINGTIPS•Don’tgetlazyandbuycannedsauerkraut.Thecannedstuffnotonlycontainsaharmfulchemicalintheliningofthecancalledbisphenol-A,butit’salsobeenpasteurized,whichnegatesthesuper-poweredprobioticsthatyougetwhenyoumakeityourself.


HOMEMADESAUERKRAUT1headcabbage,shredded1tablespoon(18g)seasalt3cups(700ml)waterplusmoretocovercabbage

Mixthesaltandcabbageinanon-metalbowlwithawoodenspoon.Letthemixturesitfor1to2hourssojuicesform.Packtightlyintotwosterilizedquartsizemasonjars.Pushthecabbagedownsojuicescoverit.Add1cup(235ml)ofwaterand1teaspoon(5g)ofsaltatatime.Continuetoadduntilcabbageiscoveredwithliquid.Coverthejarlooselywithalid.Eachdaypushdownthemixturewithawoodenspoontomakesure

thecabbagestaysimmersed.Ifthewaterfallsbelowthecabbage,addabitmoresaltwater.Letthemixturesitfor2to4weeksoruntilitstopsbubbling.Refrigerate.(Itisimportantthatyoudon’trefrigeratethesauerkrautforatleast10days.)

NOTE:Ifthesauerkrautisbrownorpink,hasayeastyodor,orhasmold,donotuseit.It’sfineifitappearscloudy,butanyothercolorssuggestyeastormoldovergrowth.Donoteatitinthisstate!

SAUER-SLAW 2cups(280g)sauerkraut1smallcarrot,grated2tablespoons(30ml)oliveoil1teaspoon(5ml)rawhoney

Mixtogetheralloftheingredients.

BRAISEDSAUERKRAUTWITHBRATWURSTSAUSAGE1cup(142g)sauerkraut1/2onion,diced1apple,slicedthinly2tablespoons(22g)Dijonorwholegrainmustard4ounces(115g)Bratwurstsausage(nitrate-free),cooked

Braisethedrainedsauerkrautinapanwithonionsandthinappleslices.Addthesausageslicesandwarm.Aftercooking,mixinmustardandserve.

SEAWEEDPullingseaweedfromtheoceanmayhavebeenconsideredinsaneatonepointintime,butitsureseemslikegeniustoday,andnotjustbecausetheyuseitinsushi.Seaplantscontainuptotwentytimesthemineralsofthestuffgrowingondrylandandinsomeinstances,likewithseaweed,they’regreatsourcesofhard-to-getbutvitalsubstanceslikeiodine.Overall,seaweedprovidesyouwithfifty-sixmineralsandtraceminerals,oftenpackingaseriouspunch(tentimesthecalciumofmilkandmoreironthanredmeat).Andifyoufindyourselfatsea,italsoactsasaremedyforseasickness.That’sconvenient.

NUTRITIONALINFORMATION2tablespoonsor1ounce(30g)(freshkelp) Calories: 4Fat: 0.1gCarbohydrate: 0gDietaryfiber: 0.1gSugar: 0.1gProtein: 0.2g

YOUNEEDTOEATTHISHOTTERSEXAllfourclassesofseaweed(green,red,brown,andbluegreen)havehighmanganesecontent,whichmakesthemanaphrodisiacformen.Aswell,becauseseaweedishighinvitaminE,italsohelpsyouproducehealthiersperm.

BALANCEHORMONESIfyou’veevertoldyourwifeshewasactingweirdbecauseofhormones,you’veprobablybeenslappedafewtimes.Wecan’thelpwiththespankings,butwecantellyouthatyou’vegothormonesandtheyneedregulatingaswell.Seaweedishighiniodine,whichisrareinmostfoodsandisvitaltomaking

yourthyroidworkproperly—ultimatelyensuringyourbodyisrunningrightinthehormonedepartment.Trustintheseaweedtohelpyouwithfatigue,badmemory,heartissues,highcholesterol,andfeelingsofweaknessinallyourmuscles.

STAYLEANBeenworkingoutalotlately?Ifyouhave,thenyou’relowonavitalelementtogetlean:salt.Sinceyou’vebeendoingyourbesttosweatoffthepounds—andlosingsaltintheprocess—replenishyoursodiumandfireupyourmetabolismwithseaweed.

BEANSECRETADDSOMESEAWEEDTOYOURBEANSWHENCOOKING.JUSTBYINCLUDINGITINTHEPOT,IT’LLREDUCERAFFINOSEINTHEBEANS,WHICHISTHECARBTHATPRODUCESGASINBEANS.


DULSEMISOSOUP 2cups(475ml)boilingwater1tablespoon(15g)miso1/4cup(55g)sliceddulseseaweed2tablespoons(30g)mincedgreenonion1tablespoon(8g)gratedginger

Addalloftheingredientstoboilingwater.Simmerfor7minutesoruntilseaweedistender.

SEAWEEDSALAD 2ounces(60g)wakamedriedandcutseaweed1teaspoon(2g)freshmincedginger1teaspoon(3g)freshmincedgarlic1teaspoon(5ml)whitewinevinegar2teaspoons(10ml)toastedsesameoil1/4teaspoonrawhoney

Soaktheseaweedinwarmwatertocover,5minutes.Drainandblotexcesswaterwithapapertowel.Whisktogetherthegarlic,ginger,vinegar,sesameoil,andhoney.Drizzleontopoftheseaweedandtosstocoat.

EasyAdd-OnstoYourDiet1.Addtosteamedveggiesorsoups.2.Includeinyourgreensmoothies(kelppowderordulseflakesworkbest).3.Adddriedflakestoricedishesandeggscrambles.

STORAGETIP•Dryseaweedwilllastforalmosthalfayearinyourfridge,ifyoukeepitinasealedcontainer.Ifyoustoreitinyourcupboard,it’llgobadinaboutfourmonths.Wanttorehydrateyourseaweed?Thiscaneasilybedonewithsomefreshwater,butbewarebecauseit’llgobadinafewdays.

SPINACHPopeyemayhavemadethisgreenpopular,butyou’regoingtobetheguywhobenefitsmostfromallthehealthygoodnessitprovides.Why?Becauseyou’regoingtolookpasttheunhealthyspinachdipatyourlocalpubandeatthisstuffinspiteofthefactthatyou’vescoffedatitbefore.Andwhenyoudo,you’llnotonlybereadytotakeonBluto,butyou’llhavemorethanenoughenergytospendtimewithOliveaswell.

NUTRITIONALINFORMATION1cup(30g) Calories: 7Fat: 0.1gCarbohydrate: 1.1gDietaryfiber: 0.7gSugar: 0.1gProtein: 0.9g

YOUNEEDTOEATTHISBOOSTTESTOSTERONENATURALLYCalciumfromcookedspinachmaybethekeytonaturallyspikingyourtestosterone.Researchershavediscoveredthatmenwhosupplementwithcalciumhadhigherlevelsoffreetestosteroneaftertheirworkoutsthanthosewhodidn’thaveahighcalciumdietplan.

GETHAPPYOptimisticpeoplehavehigherlevelsofcarotenoids,whichareplantpigmentsfromspinach,kale,andsquash.Recentresearchindicatesthatmenwhoateatleastthreeservingsdailyoffoodsthatwerehighincarotenoidswerehappierthantheircounterpartswhodidn’tconsumecomparablefare.

BUILDMOREMUSCLEStudiesindicatethatspinachcontainsamuscle-buildingandrepairinghormone.Furthermore,researchershavediscoveredthathigh-nitratefoodslikespinachcancausetheproteininyoursystemtotriggerthecalciuminyourbloodtomakeyouhavestrongercontractions,whichmeansyou’llhaveamoreproductive,muscle-buildingworkout.

BOIL=BESTYOURBESTCOOKINGMETHODISBOILING,WHICHENSURESTHEMOSTAMOUNTOFNUTRIENTSSTAYINTHELEAVES.

EasyAdd-OnstoYourDiet1.BlendintoGreekyogurtandaddsomeleeksforasavoryspinachdip.2.Includeineggandpastadishes.3.Filletchickenbreastandfoldinsomespinachleavesandorganiccheesebeforecooking.4.Includeinyourgreensalads.5.Includeinsoupsandsmoothies.

STORAGEANDPREPTIPS•Rawspinachcanlastforalmostaweekinyourfridge,ifit’swrappedinadamptowelandbaggedwithanairtightseal.•Makesureyouwaittowashyourspinachtojustbeforeyou’reabouttoeatitsoit’lllastlonger.


SPINBERRYSMOOTHIE 3cups(90g)spinach,fresh1/2cup(75g)frozenstrawberriesJuiceofhalflemon2teaspoons(10g)rawhoney10ounces(285ml)water(lessforthickersmoothie,moreforthinnersmoothie)


PRE-WORKOUTBOOSTER1cup(30g)spinach,fresh1cup(235ml)water1cup(165g)pineapple,freshorfrozen1/2banana4unsweetenedcoconutmilkicecubes


SWEETGREENSCRAMBLE 1sweetpotato,chopped3eggs1cup(67g)kale,chopped1tablespoon(15ml)coconutoil1/2avocado1/2cup(15g)spinach

Heatapanandcoatitwithcoconutoil.Chopupthesweetpotatointoslicesandmixitintothepan.Coverandcookfor3to4minutesoruntilhalfcooked.Cutupthekaleandaddittothepanandmixitupwiththesweetpotatoes.Coverfor1minute.Crack3eggsintothepanandscrambletogetherwiththekaleandsweetpotatoes.Cookuntildesiredreadinessandserveatopabedofspinach,garnishedwithahalforonewholeavocado,sliced.

SPIRULINAEverythinginthisbookuptothispointhasn’treallyscaredyou,right?Maybeamysteriouspowderwithanodd-soundingnamemightdothetrick.Spirulina(that’snotatypooratranslationofsomeone’slastname)isaformofblue-greenalgaethatonlygrowsinfreshbodiesofwater.Temperatureandadverseweatherconditionsdon’tseemtostopitfromthriving,andit’sbeenconsideredasalegitimatesolutiontoendworldhunger.It’sgotmoreproteinthanyoursteak,morenutrientsthanjustaboutanythingyou’veevereaten,andshouldbeonyourshoppinglist.

NUTRITIONALINFORMATION1tablespoon(15g),dried Calories: 20Fat: 1gCarbohydrate: 2gDietaryfiber: 0gSugar: 0gProtein: 4g

YOUNEEDTOEATTHISBETTERPROTEINYouneedyourproteintofeedyourmuscles.That’swhyyoueatleanmeatsandsupplementwithproteinpowder.Butmeatonlyhas27percentproteinonaverage,whilespirulinaisamorepuresource,composedof60percentprotein.

STAYYOUNGSlowdownagingwiththespirulinatriplethreat:vitaminE,selenium,andtyrosine.Allthreeareintegralinmakingyouhealthier,butresearchshowsthattheyarealsovitaltokeepingyouvirilealotlonger.

SNACKLESSYoucancurbyourcravingsbysupplementingwithspirulina.It’snotjustagreatproteinsource,whichwillkeepyoufullerlonger,butit’salsopackedwithmorethanonehundrednutrientsthatensureyou’renotinastatewhereyou’llneedorwanttoreachforanythingelse.

LASTLONGERRecentresearchisfavorablyreportingthatspirulinacanalsohelpyourenduranceandpostponeexhaustion.Whilemoreresearchisneededtoreallybesureofthisprocess,thestudysubjectswhotookthespirulinaallreportedmorefavorableconditionsthanthosewhodidn’t.

STORAGETIP•Driedspirulinacanlastinanairtightcontainerinyourcupboardformorethansixmonths.


QUICKBREAKFASTSMOOTHIE 2cups(60g)spinach1cup(150g)frozenfruit1to2scoopsproteinpowder1cup(235ml)coconutmilk1teaspoon(5g)spirulina

Blendalloftheingredientsintoasmoothie.

ENERGYBALLS2cups(270g)rawcashews1cup(178g)dates(pre-soakedforfiveminutes,drained)1tablespoon(15ml)coconutoil1tablespoon(20g)rawhoney1tablespoon(15g)spirulina1/8teaspoonunrefinedseasalt1cup(80g)unsweetenedcoconutshreds

Placetherawcashewsinafoodprocessorandchoprelativelyfine.Removethepitsfromthedatesandprocessuntilwellblended.Addthecoconutoil,rawhoney,spirulina,andseasalt.Blenduntilwellcombined.Measureoutping-pongballsizescoopsandrollintheunsweetenedcoconutshreds.Coolinthefridgesotheyharden.Keepinfridge.

EasyAdd-OnstoYourDiet1.Blendintosmoothies.2.Includeinpancakemixesforaproteinpunch.3.Mixintoyogurtorpuddingtoaddflavorandprotein.

SWISSCHARDThistallleafygreencomeswithvariouscolorfulstocks,includingpurple,yellow,andorange.Theleavesaresuper-poweredwithvitalnutrientsandminerals—morethanmostfoodsyou’reeating.Nowonderit’sastapleofthehealthiestMediterraneandiets.

NUTRITIONALINFORMATION1cup(30g) Calories: 7Fat: 0.1gCarbohydrate: 1.4gDietaryfiber: 0.6gSugar: 0.4gProtein: 0.6g

YOUNEEDTOEATTHISLOWERBLOODPRESSURESwisschardisagreatsourceofmagnesium,whichhasbecomeaproventooltohelpkeepbloodpressureathealthylevels.WithoneoutofeverythreeadultsintheU.S.alonehavinghighbloodpressure,andmenhavinghigherrisklevelsthanwomenformostagegroups,reachingforsomeSwisschardjustgotalotmorenecessary.

HANGOVERANDHEADACHECURE

Maybeyouhadtoomuchtodrinklastnight,ormaybeyou’reoneofmillionsofAmericanmenwhosufferfrommigraines,ormaybeboth.Bottomline:AdietrichinfoodslikeSwisschardhasbeenproventohelpeasemigrainesandpreventthepaininyourskullafterdrinkingalittletoomuch.

BOOSTTESTOSTERONELoadedwithzinc,Swisschardmightbetheansweryouneedtokeepyourprostatefunctioninginperfectorder.It’salsobeenproventohelpnaturallyboostyourtestosterone.


BALSAMICCHARD 2cups(60g)Swisschard1tablespoon(15ml)balsamicvinegarSalt

SteamtheSwisschard.Drizzleitwithbalsamicvinegarandaddsalttotaste.

CHICKENANDCHARDBOWL 1/2cup(70g)shreddedcookedchicken1/2onion,chopped2clovesgarlic2cups(60g)Swisschard,destemmedandchopped2tablespoons(30ml)coconutoil

Heatthecoconutoil,addtheonionsandcookuntilsoft.Addgarlicandchickenandcookforanadditionalfewminutes.AddtheSwisschardtothepanandcookwhilestirringfrequently.Cookforapproximately5minutesoruntilchardissoft.

EasyAdd-OnstoYourDiet1.Chopandaddtosalads.2.Sautéwithotherveggiesandserveasasideorbasetoyourmain.3.Useleafasawrapformeatballsorothergroundmeats.

PREPTIP•Thecolorfulstemsofthisleafygreenactuallydon’tcookwell.Assuch,wesuggestremovingthembeforecookingthem—steamingbeingthebestoptiontoretainasmanyvitaminsaspossible.

STORAGETIP•WhenyoustoreyourSwisschard,puttheminatightlysealedbagandleaveinthefridge,butdon’twashfirst.It’llkeepforaboutaweek.

THYMEAncientEgyptiansusedthymetoembalmtheirdead.AncientGreeksconsidereditasymbolofcourageandburneditlikeincense.Inthesixteenthcentury,itwasusedasamouthwash.Youknowwhatalloftheseerashadincommon?Theyknewthymewasextremelyhealthy,veryversatile,andhadpotentialeveniftheyweren’tquitesurehowtomaximizeitseffectiveness.Nowweknowthatthymecanhelpyoulivelongerandbehealthierthanyoueverdreamed.

NUTRITIONALINFORMATION1teaspoon(0.8g) Calories: 1Fat: 0gCarbohydrate: 0.2gDietaryfiber: 0.1gSugar: 0gProtein: 0.04g

YOUNEEDTOEATTHISHEALTHYCELLSBestknownforbeingasuperioranti-inflammatory,thymehelpsprotectyourcellmembranesbecauseitcontainsthymol.Thissubstancecanbeintegraltosafeguardingyourheart,kidneys,brain,andbloodcellsfromdamage.

STAYHEALTHY

Thymeissopowerfulthatitcanevenkillbacterialikestaphylococcus.Itmayalsoprotectyoufromchestcongestion,bronchitis,andcoughs.

MOREENERGY,LESSFATEverthinksomethingsounassumingcouldbeastimulant?Probablynot.Thyme,however,isasolidalternativetoothermorepotentiallyharmfulenergyboostersbecauseitstimulatesyourentiresystem,includingyourmetabolism.

BUYINGANDSTORAGETIPS•Freshthymeisalwaysabetteroptionoverthedriedvariety.Yourbestbetistolookforthegreenish-graycoloredleavesthathavenospotsoryellowing.•Wraptheminadamppapertowelandrefrigeratetheminanairtightcontainer.•Ifyougowithdriedthyme,keepitinanairtightjar,andit’llstayhealthyforsixmonths.


LEMONTHYMEMUSHROOMS2cups(140g)slicedbuttonmushrooms3springsfreshthyme,leavesonly1garlicclove,dicedZestof1lemon1tablespoon(15ml)coconutoilSaltandpepper

Heatthecoconutoilinapan.Addthemushroomsandthymeuntilbrowned.Thenaddthegarlic,lemonzest,salt,andpepper.Cookuntilmushroomsaretender.Garnishwithfreshlemonjuiceandmorefreshthyme.

THYMETEA2tablespoons(4.8g)freshthyme(or1tablespoon[4.3g]ofdried)2tablespoons(20g)rawhoney(optional)

Steepthethymeinhotwaterfor10minutes.Addtherawhoney,ifneeded.Optionaladd-insincludeginger,lemonjuice,turmeric,andcayennepepper.Thisworksasanexcellentremedyforacoughorsorethroat.

LEMONTHYMEFISHHOTPOCKET 4to6ounces(115to165g)whitemildfishLemonjuice1tablespoon(2.4g)thyme1/2cup(150g)fennel,coarselychopped1/2cup(60g)zucchini,coarselychopped2tablespoons(30ml)coconutoil

Cutsomeparchmentpapersoitisabout18inches(46cm)wideandfolditinhalf.Keepingthepaperfolded,usekitchenscissorstocutitintoaheartshape.Fillhalftheheartwithallofyouringredients.Foldtheedgesoftheparchmentpapersoitcreatesasealedpocket.Placethisonabakingsheetandbakefor12to15minutesat350°F(180°Corgasmark4).(Iffrozenvegetables,add3minutes).Pullfromtheovenandletrestfor3to5minutes.Carefullyopenpocket.Fishisdonewhenitflakeseasilywithafork.

EasyAdd-OnstoYourDiet1.Chopandtossintosaladsoraddtoyogurtoroliveoiltomakeyourowndressing.2.Addtopastasaucesandeggscrambles.3.Usetoseasonproteinwhilecookingorincludeinadryrubormarinadebeforecooking.

TOMATILLOSLooksalittlelikeanunripetomato?Weknow.Buttrustuswhenwetellyouthatthisgreenguyisreadytoeatjustasheis.Oftenoverlookedinthesearchforaspiceinyourhomebecauseitnevermadeitpastthefrontdoor,tomatillosarewhatmakegreensalsaspicy,tart,andpeppery.Wesuggestyouincludeitinyourquesttoaddveggiestoyourdiet.It’lltastegreatandhelpyoulivelonger.Soundslikeagoodsuggestion,doesn’tit?

NUTRITIONALINFORMATION1medium Calories: 11Fat: 0gCarbohydrate: 2gDietaryfiber: 1gSugar: 1gProtein: 0.3g

YOUNEEDTOEATTHISGETLEANEatingonecupoftomatilloequalsonly2percentofyourdailyrecommendedallowanceofcaloriesperday.Whyisthisimportant?Becauseit’slowincalories,buthighonflavor.Thatmeansyou’llgettoeatalotofatastyveggiewithoutanypossibleharmtoyourwaistline.

HEALTHIERSKIN,HEALTHIERYOUOneservingoftomatillogivesyou26percentofyourdailyrecommendedallowanceofvitaminC,whichyou’venodoubtheardwillkeepcoldandflusymptomsatbay.But,that’snotall.It’llalsotriggertheproductionofwhitebloodcellsandcollagen.Allofthiswillhelpyourskinlookbetterandleaveyoufeelingbulletprooffromjustaboutanyailment.


TOMATILLOSALSAVERDE 2cups(360g)tomatillos,destemmed3jalapeños2garliccloves1mediumonion1/3cup(5g)freshcilantroSalttotaste

Combinealloftheingredientsinafoodprocessorandblend.Addwatertoachievedesiredtexture.

TOMATILLOSMOOTHIE 1cuptomatillos(180g),chopped1mediumcucumber,peeledandchopped1jalapeño,seededandchopped3/4cup(175ml)water3tablespoons(45ml)freshlimejuice1tablespoon(20g)rawhoney1/2teaspoonsaltPinchcayennepepper


EasyAdd-OnstoYourDiet1.Chopandtossintosalsaverde,picodegallo,andguacamole.2.Addtotacos,wraps,andstir-frydishes.3.Puréeandaddtoyogurtwithsomelimejuicetomakeagreatdressingordip.

PREPTIP•Removethehuskofyourtomatillobeforecooking.They’llusuallypoprightoutifyousqueezegentlyatthebaseofthehusk.Oncethey’reout,theycanbealittlestickysotryrunningitundercoldwater.Fromthere,usethemasyourrecipecallsforit.

STORAGETIP

•Wesuggestfreezingthemwholeinanairtightbag.

TURNIPGREENSYoumaythinkwe’reaskingyoutoeattheleftoverportionofthisveggie,butthetruthisthatturnipgreensreallypackapowerfulhealthpunch.PopularinancientEurope,thesegreensbecameadietaryfixtureinthesouthernU.S.duringtheeraofslavery.Slaveownersdiscardedtheleavesinfavorofeatingjusttheturnip.Theslaves,however,tooktoincludingthegreensintheirdietandreapedthehealthyrewards.Whilenotthemostversatilegreeninthisbook,itdefinitelydeservesyourattention.

NUTRITIONALINFORMATION1cup(150g),chopped Calories: 18Fat: 0.16gCarbohydrate: 3.92gDietaryfiber: 1.8gSugar: 0.45gProtein: 0.82g

YOUNEEDTOEATTHISBETTERSEXAsanexcellentsourceoffolate,adietrichinturnipgreenslowershomocysteinelevelsinyourbody,whichcancausedamagetoyourarteriesandslowbloodflow.Eliminatingthisproblemkeepsyourbloodcirculatingatoptimumconditions,andthatmeansbetterbloodflowthroughoutyourbody—especiallyinyourextremities,whichmeansyou’llhavebettererections.

BEATULCERSLotsofguysarewalkingaroundwithapainintheirgut.ManyofthemaresufferingfromulcerscausedbyH.Pylori,whichcanalsotriggercoloncancerandamyriadofotherhealthconcerns.Turnipgreenscontainglucoraphaninandsulforaphane,whichcanoutrightkillH.Pyloriandprotectyourgutbetterthanbodyarmor.

STAYREGULARWithfivegramsofqualityfiberineachcup,turnipgreenscanhelpyourdigestivetractstayontrack.Becauseofthis,itwillalsohelppreventconstipationandotherstomach-relateddisorders.

RINSE,SOAK,ENJOYBEFORECOOKING,RINSETHOROUGHLYANDTHENLETTHEMSITINSOMEWATERFORFIVEMINUTES.THISWILLACTUALLYHELPENZYMESINTHEGREENSCOMPOUND,RESULTINGINEVENMORENUTRIENTSANDBENEFITS.

STORAGETIPS•Whenyougetyourturnipgreenshome,youshouldcuttheturnipoffandstorethegreensseparately.•Allyouneedisanairtightbagandthey’llstayfreshinyourfridgeforaboutfourdays.


DIJONTURNIPGREENS 2cups(300g)turnipgreens,chopped1tablespoon(11g)Dijonmustard2teaspoons(10ml)coconutoil

Sautéthegreensincoconutoil.RemovefromheatandstirintheDijonmustardforatangysidedish.

TURNIPGREENSMOOTHIE 1cup(150g)turnipgreens1/4headgreencabbage1greenapple,cored1orange,juiced

Juicetheorangefirst.Combineitwiththegreens,cabbage,andapple.Blendalloftheingredientsuntilsmooth.Addwateroriceifneededfordesiredconsistency.

EasyAdd-OnstoYourDiet1.Boilandtopwithsautéedveggies.2.Addtojuicesandsmoothies.3.Mixandservewithfermentedcabbagetoaddcolorandnutrients.

ZUCCHINIThislittleItaliangreenmaylook,taste,andbemostoftenpreparedasavegetable,butitisactuallyafruit.Itiscousinswiththepumpkinandisessentiallyagreensummersquashthatyou’reprobablymostusedtoseeingslicedanddeepfriedintozucchini“chips”or“poppers”thatarelacedwithfatandcalories.There’salotmoretothezucchinithanadeliverymechanismforranchdressing,though.Trysomegrilledinasandwichormixedintoastir-frydish,andyou’llseethetruepotentialofthisfruit—andgainallthehealthbenefitsintheprocess.

NUTRITIONALINFORMATION1cup(120g),chopped Calories: 18Fat: 0.16gCarbohydrate: 3.92gDietaryfiber: 1.8gSugar: 0.45gProtein: 0.82g

YOUNEEDTOEATTHISWEIGHTLOSSLowincaloriesandhighinwatercontent,zucchiniwillkeepyouawayfromsnackingandwillhydrateyouatthesametime.Becauseitisrichinfiber,it’llalsokeepyoufullerlongerwhileassistingintheweight-lossprocess.

BETTERSEXZucchinisarefullofphytonutrients,whichcanreduceyoursymptomsofbenignprostatichypertrophy,whichenlargesyourprostate—ultimatelyresultingindifficulturinationandpoorsexualperformance.Almosthalfthemenwiththisconditionreporthavingapoorsexlife,butdietsrichinfoodslikezucchinihelpedthemreclaimtheirfunction.

BETTERLOOKINGSKINZucchini’sabilitytoincreasemanganeselevelsinyoursystemspikeslevelsofanenzymecalledsuperoxidedismutase,whichhasbeenproventoprotectyoufromoxidativestress.Italsohelpsproduceproline,whichtriggerscollagenformationresultinginbetter,healthier,andyoungerlookingskin.

EasyAdd-OnstoYourDiet1.Slicezucchinianduseasadipperforsalsa,guacamole,orotherdip.2.Slicelengthwise,drizzlewitholiveoil,andtopwithseasaltbeforegrillingintoasavorysnack.3.Includeineggscrambles.4.Withaspiralizer,makeintozucchininoodlesforaneasypastaswap.


ZUCCHINISMOOTHIE 1banana1largeapple1zucchini6ounces(175ml)coconutmilk


ZUCCHINIFRITTERS 2cups(240g)shreddedzucchini(about2mediumzucchini)3eggs1tablespoon(7g)coconutflour1/2teaspoonsalt1/4teaspoonpepperCoconutoil

Shredthezucchiniandringdrywithapapertowel.Inalargebowl,beattheeggstogether.Siftthecoconutflourintotheeggsandbeattogether.Mixtheshreddedzucchini,salt,andpeppertogether,andcombinewiththeeggmixture.Panfryincoconutoil.

SUPER-GREENPESTO 2cups(80g)basil1/4cup(25g)rawalmonds1/3cup(80ml)oliveoil4cups(480g)zucchiniandspinach,finelychoppedSaltandpeppertotaste

Placethebasilandalmondsintoablenderorfoodprocessor.Pulsefor30seconds.Asblenderisrunning,drizzleinoliveoilthroughthetoplid.Stopwhentheoliveoilisgoneandthepestoiscompletelymixed.Addsaltandpeppertotaste.Addthepestotospaghettisquashormeat,suchassteakorsalmon.Youcanadd2clovesofgarlicorsomelemonjuicetojazzuptheflavorofthepesto.

PREPTIP•Whenpreparingzucchini,makesuretoremoveboththetopandbottombeforecookingandwashthoroughly.Steamingletsyourzucchinikeepthemostnutrients.

BUYINGANDSTORAGETIPS•Organiczucchiniisyourbestbettoavoidgeneticallymodifiedvarietiesthatarelacedwithpesticides.•Leaveunwashedzucchiniinanairtightcontainerinyourfridgeforaweek.•Ifyouwanttofreezethem,they’llkeeplonger,buttheywillgetalittlerubberyintheprocess.

IT’SEASYBEINGGREEN:THE3-DAYSTARTUP

Withthisplan,youstartslowbynotchanginganythinginyourdiet.Instead,yourmissionistosimplyaddatleastthreegreenfoodseveryday.Dothisforthreedaysto“tryon”somegreenfoodsforsize.It’sEasyBeingGreenisthebestplanforyouifyouthinkittakestoomanyforkstabstoeatasalad,

hatethetasteofbroccoli,orhavenotconsumedanythinggreensince2003.Thisisthestartofyourgreenfoodsadventure.

“CHOOSEYOUROWNADVENTURE”Howyousuccessfullycompletethismissionisuptoyou.Onthenexttwopages,you’llfindlistsofnumerousoptionsforwaystoaddthreeormoregreenfoodstoyourdailyroutine.Forexample,ifyouareanoatmeal-in-the-morningguy,you’llfindsuggestionsforaddingthingslikeslicedpearsorpumpkinseeds.Beyondbreakfast,you’llfindnutrient-packedgreenfoodssuggestionsforeverythingfromburgertoppingstostir-fryadd-ins.

YOURMISSIONAdd3greenfoods,1greensnack,and1greensmoothiefor3days.

SAMPLEBREAKFASTADDS

Oatmeal/CerealKiwi,choppedorslicedPistachiosPumpkinseedsPear,slicedGreenapples,choppedorslicedSautéedvegetables

BreakfastSandwichGreenonionsAvocadoPestospreadHerbs

ScrambledEggs/OmeletsSpinachGreenonionsKaleAvocadoBroccoliCilantro

YogurtParfaitKiwiPistachiosPumpkinseeds

SAMPLEGREENLUNCHADDS

SoupBokchoyPeasDillParsleyBroccolisprouts

SaladBeetgreensGrapesPistachiosAvocadoPumpkinseedsTurnipgreens

SandwichAvocadoRomaineDillPestospreadBroccolisproutsBlanchedgreensaswraps

BurritoBowl/Tacos/Fajitas/QuesadillasGuacamoleJalapeñosCilantroGreenpeppersTomatillosGreenonions

Egg/TunasaladDillCeleryCucumberParsleyPickles

GrilledCheeseSpinach

ArugulaAvocadoGreenonionsParsley

SAMPLEGREENDINNERADDS

PastaZucchininoodlesGreenbeansGreenpeasRosemaryOliveoil

PizzaOreganoSidesaladontopGreenolivesArugulaSpinachRosemarySpinach,puréedandaddedtosauce

SteakSandwichJalapeñosGreenpeppersGreenonions

SteakandPotatoesBrusselssproutsChivesonbakedpotato

ChineseFoodBokchoyBroccoliPeas

BurgerAvocadoslicesRomainelettucePicklesRosemarymixedingroundbeefChoppedkalemixedingroundbeef

ChickenStirFryGreenpeppersBokchoy

Broccoli

Meatloaf/MeatballsThymeRosemary,mixedingroundbeefKale,choppedandmixedingroundbeefGreenpeasGreenpeppersGreenonions

MacandCheeseSpinach,finelychoppedBroccoli

SalmonAsparagusPestoZucchiniLeeksFennelBroccoli

SAMPLESNACKADDSOlivesPumpkinseedsPistachiosPicklesGreengrapesGreenappleCelerywithalmondbutterBroccoliwithhummusGreenpeppersstripsCucumberslicesHoneydewmelonKiwiPearslices

SAMPLEBEVERAGEADDSCucumberwaterWaterwithlimeGreenteaGreensmoothieGreenjuice

SAMPLE3-DAYPLANStillnotgettingit?(Don’tworry,wewon’ttellanyone.)Wellthen,we’vechosenyouradventureforyou:bypullingtogethersomeofourfavoriterecipesuggestionsandturningthemintoasamplemissionplan.You’llfindrecommendationsforbreakfast,lunch,anddinner,aswellassnacks,smoothies,andmore.

DAYONE

EGGSANDSTEAKWITHSAUTÉEDSPINACHBURRITOWITHGUACAMOLEKALEBURGERANDFRIESOLIVESGREENSMOOTHIEGREENTEA

DAYTWO

OATMEALWITHKIWIPIZZAWITHASPINACHSIDESALADSTEAKSANDWICHWITHJALAPEÑOSPUMPKINSEEDSGREENSMOOTHIEPISTACHIOSANDCIDERBEERCUCUMBERWATER

DAYTHREE

YOGURTWITHPUMPKINSEEDSANDBERRIESGRILLEDSTEAKWITHROSEMARYANDASPARAGUSCHINESETAKEOUTWITHSIDEOFSAUTÉEDBOKCHOYGREENSMOOTHIECELERYANDALMONDBUTTERBUFFALOCHICKENWINGSWITHCELERYWATERWITHLIME

THE7-DAYQUICK-STARTCLEANSE

Let’sgetaggressive.Youwantquickgains,right?Followthisone-weekintenseplantoexperiencethebenefitsofgreenfoodsinalltheirglory.Yourmissionistoconsumeonegreenfoodservingforevery10pounds(4.5kg)yourweighteachday.Thefocusofthisplanisongreenfoodsthatwillenhanceyourbody’snaturaldetoxificationmechanismsandgiveyourdigestionachancetorecoverfromthebeatdownyou’vebeengivingitforthelastfewmonths,ormore.Heyguys,ifyourpoopstinks,sodoesyoudiet.Timetogiddyup.Ifyou’reintriguedbythethoughtofajuicecleanse,butdon’twanttobehungry,thisplanisforyou.Beforeanynewdietplanyouneedtostartbycleaninguphouse.Toxinscanbeahugebarriertoany

healthchanges.Withthiscleanse,notonlyareyoutryingtoeatfoodsthatwillliterallybindtotoxins,butalsoyouwanttosupportyourbody’snaturaldetoxificationpathways,sotoxinscangettheheckout.

YOURMISSIONConsume1greenfoodservingforevery10pounds(4.5kg)ofbodyweightperdayfor1week.

Yourmaindetoxificationorgansareyourskin,kidneys,liver,andgallbladder.Youexcretetoxinsthroughyoururineandbowelmovements,yourskin,andevenyourhair!Whenanyofthesepathwaysaresluggish,toxinsaccumulateandcreateawholehostofproblemssuchaslowenergy,weightgain,decreasedsexdrive,andmore.

HOWITWORKS1.Consume1greenfoodservingforevery10pounds(4.5kg)bodyweightfor7days.Thiscanbewithmeals,snacks,smoothies,orjuices.2.Eatasmuchoftheapprovedfoodsasyou’dlike.Thereisnolimitonquantityofapprovedfoodeatenduringthe7days.3.Donoteatanythingonthe“FoodstoAvoid”list(p.147)fortheentiredurationoftheplan.

Tip:Greensmoothiesandjuicesaretheeasiestwaystoconsumemanygreenfoodservingsinonesitting.Wesuggestaddingasmoothieandajuiceeverydayduringthe7days.Formoreadviceonmakingsmoothiesandjuices,seepage150.

WHYITWORKSSimplyput,greenfoodsareperfectfordetoxification.Theycontainallthevitaminsandmineralsthatarecrucialtosupportyourbody’snaturaldetoxificationpathway.Asabonus,theyworktohealyourdigestivetractandstrengthenyourimmunesystem.Thefocusofthisgreenfoodcleanseistoaddthesepotentdetoxifyerstoyourdiet,especiallycruciferousvegetablesandherbs.Butyou’llalsoneedtoavoidtheanti-greenfoodsthatarestressfulonthebodywhenconsumedinexcess(listedonp.147).Thesefoods,especiallyalcoholandrefinedsugar,mayweakenyourdetoxificationsystem,andwreakhavoconyourdigestionandimmunity.

HERE’SWHYITWORKS:

•Becausethereisnolimitonthequantityoffood,itincludesanadequateamountofenergy(calories)andnutrientstosupportthebody’snaturaldetoxificationpathways.Thereisnostarvingneeded.•Thisisaplanthatyoucouldrealisticallycontinuetoimplementafterthe7days—forlife.Thatisthetruetestofanydietorcleanseyoutry.•Thequalityofthefoodisthemainfocus,withanemphasisongreenfoodsthatsupportdetoxification,digestion,immunity,andenergy.Themore,thebetter!•Youtakeabreakfromfoodsthataddorcanpotentiallyaddaburdentothedetoxificationpathwaysintheshort-term.Yourbodycanusethistimetohealandrepairitself.Don’tbeafraidtodelayreintroducingthese“avoid”foodsforaslongasyoucan,andmakesuretheyaren’tconsistentlyapartyourdietgoingforward.

SEVENSIGNSYOURBODYCOULDBENEFITFROMACLEANSE•Fatigue,lowenergy•Digestiveissues(e.g.,constipation,cramps,tiredaftermeals)•Migraines,headaches•Lowsexdrive•Anxiety,depression,moodswings•Difficultyconcentrating,brainfog•Muscleorjointpain

MinimumServingSizesVegetables=1/2cup(50g),cookedorrawLeafygreens=1cup(100g),rawFruit=1/2cup(50g),rawor1mediumpieceNuts=1ounce(28g)(sizeofyourthumb)Herbs=1tablespoon(15g),freshGreentea=8ounces(235ml)

WhentoStartaCleanseThebesttimetodoacleanseiswhenyoudon’thavealotofbigsocialeventsordistractionsthatwouldtemptyouintomakingpoorfoodchoices.Youwanttosetyourselfupforasmuchsuccessaspossibleduringthecleanse.Granted,theremayneverbea“perfect”timetostartthecleanse,butthinkaboutwhenyoucanreallyrampupyourdevotiontoawellnesschallengelikethisandgiveityourbestpossibleeffort.Considertakingtwotothreedaystoprepare,planmeals,andshopforgroceries,soyoudon’tstartoffbehind.

WhatYouNeedThisplansuggestsonefreshjuiceandonesmoothieeveryday.Becauseofthis,youwillneedaccesstoajuicerandablender.Ifyoudon’thaveajuicer,youcanbuyjuicesatthestore(lookfortheonesthataremadefreshatthejuicebarorSujabrand),plantogetthemdelivered(you’llwanttomakesurethey’reorganicandunpasturized),orswapinanextrasmoothieinstead.

JUICERSWELIKE

BrevilleHurom

BLENDERSWELIKE

NutriBulletVitamixBlendtecNinja

Formorejuicingtips,turntopage150.

FOOD-BASEDSUPPLEMENTSTOFACILITATEDETOXIFICATIONTAKEAMILKTHISTLEsupplement;thisherbwillhelpsupporttheliverasitridsyourbodyoftoxins.SUPPLEMENTWITHagreendrinkpowder.Thisisnotasgoodasfreshjuicesandsmoothies,butanacceptablealternativewhenyoudon’thaveaccesstoablender.IFYOUEXPERIENCECONSTIPATION,trymagnesiuminpowderorcapsuleform.Takebeforebedtopromotebowelmovements.

OTHERNATURALDETOXIFICATIONSTRATEGIESDRINKATLEASTone-hundredouncesofwater,ideallyfilteredwaterfromaBPA-freecontainer.TRYANINFRAREDsaunatreatment,althoughstartslowifyouhaveneverusedonebefore.CHOOSEORGANICandGMO-freefoods.Avoideatingoutasmuchaspossible.REFRAINFROMhigh-intensitytrainingduringtheseven-daycleansetofocusonrepairanddetoxification.SIPONGREENTEAwithlemonandhoneythroughouttheday.Drinkhotorcold!UPTHEPARSLEY!Thisisanespeciallypotentdiureticthatwillhelpexcretetoxinsastheyarereleasedandreadyforexit.AVOIDEATINGOUTasmuchaspossible.

SAMPLE7-DAYPLANOneweek.That’sallthetimeyouneedtocommittothisadventure.Beforeyouknowit,youwillbewellonyourwaytoacleaner,healthiernewyou.Usethissamplemealplanasyourlaunchingpad.Followitexactlyorcustomizeittoyourheart’sdesire.Takethelessonsyoulearnduringtheweekandapplythemtothefollowingweekandbeyond.

DAYONE

APPLECELERYJUICE OATMEALFORMEN GREENONGREENBISONBURGER ASIANSTIRFRY GREENPEPPERSANDHUMMUSDETOXSMOOTHIE

DAYTWO

DETOXJUICE GREENONGREENYOGURTPARFAIT PROTEINANDBACONBALSAMICBRUSSELSSPROUTS BASILARTICHOKEMEATBALLS SIX-HOURENERGYSMOOTHIE

DAYTHREE

BROCCOLIJUICE SWEETGREENSCRAMBLE STRAWBERRYBASILCHICKEN PISTACHIO-CRUSTEDSALMON ARUGULASTUFFEDTURKEYROLLUPSDIGESTIONSMOOTHIE SAUERKRAUT

DAYFOUR

GREENJUICE GREENEGGSANDHAM PROTEINANDSAUTÉEDLEMONGARLICCOLLARDGREENS BEEFANDBROCCOLISTIRFRY STUFFEDOLIVESKALEANDGREENAPPLESMOOTHIE

DAYFIVE

HONEYDEWMINTJUICE GREENPOTATOCAKES ON-THE-GOLUNCH ANDCHIPSANDGUACAMOLE

PUMPKINSEEDCRUSTEDCHICKEN DILLVEGETABLEDIPPOWERUPSMOOTHIE

DAYSIX

REALGREENJUICE ASPARAGUSFRITTATA GRASS-FEDSTEAKFAJITAS ANDCILANTROCAULIFLOWERRICE DILLSALMONBURGERS ANDHONEYCASHEWGREENBEANS KOMBUCHAANDPISTACHIOSSPINBERRYSMOOTHIE

DAYSEVEN

PHYLLUPJUICE WAFFLEBREAKFASTSANDWICHCHICKENANDSPICYGREENBEANS BAKEDGREENPEPPERSAVOCADOPUDDING TROPICALSMOOTHIE

THE30-DAYGREENFOODSDIETCHALLENGE:GREENSFORGAINS

This30-dayplanisahealthy,cleaneatingplan,whereyouhavetokeeptheamountofgreenfoodsyoueatataminimumoftenservingsperday.Wehopethatthischallengecanbesomethingyoucankeepuppastdaythirty.Alongwiththeincreaseingreenness,you’llseegainsinflavor,gainsinculinaryconfidence,andofcourse,allthoseotheramazinggainsthatcomewitheatingmoreofnature’sbest.Thinkbetterenergy,moreproductivity,improvedsexdrive,immunitymadeofsteel,andacompleteandtotaldominationoflife.We’llhighlightspecificrecipesfoundinthisbookyoucanaddforspecificgainsyouarelookingfor,

andyouwillalsogetasamplefifteen-dayplanyoucandoubleupon,orjustuseasasampletomakeyourownthirty-daychallenge.

YOURMISSIONEataminimumof10servingsadayforamonth—andbeyond

We’llsuggestnumerousrecipesfoundthroughouttheprofilesofthe50GreenSuperfoodsthatwillprovideyouwithinspirationandmotivationforyour30-daymission.Therecipesaredividedinto

handycategories,suchasSmoothies,Juices,Breakfasts,Entrees,SidesandDressings,Salads,Beverages,andSnacks.Youwillalsofindasample15-dayplanfollowedbyablankmealplannertemplateyoucanusetocustomizeanddesignthesecondhalfofthechallenge.WealsosuggestyouflipaheadtotheResourcessection,beginningonpage143.Thereyou’llfinda

guidelistingthetopfoodsforachievingahalfdozenveryspecificgoals.Whetheryou’relookingforthegreenfoodsmostlikelytoimproveyoursexualperformanceordecreasestress,you’llhavethemallindexedineasy-to-uselists.You’llalsofindlistsofotherfoodstoenjoy--andfoodstoavoid--aswellasatreasuretroveoftipsforeverythingfromeatingoutandeatingcleantojuicing,makingsmoothies,andmore.

BASICSOFTHEGREENSFORGAINSPLANTheGreensforGainsplanisanextremelyflexibleplan,focusingonaddingnutrient-denserealfoodstoyourdiet.withanemphasisonthegreensuperfoodsfeaturedinthisbook.Clinicalresearchandscientificstudiesbackupthetruepowerofgreenfoodsandthepositiveimpacttheyhaveonyourhealthandwellness.

WHYITWORKS

SUPPORTSYOURHEALTHTheplanwasdesignedtosupportmalehealthfromtheinsideout.You’llimproveyourprostatehealthandboostyourpreventionofprostatecancer.You’llhandlechronicorlow-gradeinflammation,theprecursorofmanychronicdiseases,withanti-inflammatoryherbsandhealthyfats.Youwillimproveyourbodycompositionbydecreasingdietarystressors,acommonobstacletofatloss.Youwillgainenergy,mentalclarity,andmoretohaveyoufeelingyoungerthanyouhaveeverfelt.

KEEPSTHINGSSIMPLEWekeepthisplanstraighttothepointwithsimpleingredientsandeasy-to-followdirections.Everyrecipefeaturesatleastonegreenfoodandisfouringredientsorless,excludingcookingoilandsimpleseasoning.Thedirectionsareshort,buttheresultwillmakeyoufeellikeaculinarygenius.

TASTESGREATWhyeatfoodthatyoudon’tenjoy?Withtheserecipes,there’snoneedforchemicalflavorenhancers!Simpleseasoningandhigh-qualityrealfoodheightentheflavorofeveryrecipe.Herbsandspicesaddapunchofnutrientsalongwithtastebud-pleasingtaste.

DISCLAIMERSServingSizes:Thismealplanisnotone-size-fits-all.Rather,itisatemplateandstartingpoint.Servingsizesaregeneralrecommendationsandwillvarybasedonyourweight,activitylevel,andgoals.

Variety:Youwantsomedegreeofvarietyinyourdiettoensureyouaregettingawell-roundedamountofnutrients.However,thereisnoshameinrotatingyourtopthreetofivemeals,snacks,smoothies,andjuices.Routineisneverabadthingaslongastheroutineisgood.

Hydration:Becausegreenfoodsarefiberpowerhouses,asyourgreenfoodintakegoesup,yourwaterintakemustalsogoup.Consideraddingapinchofunrefinedseasalt,lime,cucumber,orminttoyourwateraswell.

AdditionalResources:BesuretoreferencetheResourcessection(p.143)foradditionalideasandstrategiestofollowtheGreensforGainsplan.

Tip:Greensmoothiesandjuicesaretheeasiestwaystoconsumemanygreenfoodservingsinonesitting.Wesuggestaddingasmoothieandajuiceeverydayduringthe7days.Formore,refertothe“SmoothieTips”and“BasicSmoothieBuilder”sections,onpage150.

SMOOTHIESTURNIPGREENSMOOTHIE ZUCCHINISMOOTHIE SPINBERRYSMOOTHIE TOMATILLOSMOOTHIE SIX-HOURENERGYSMOOTHIE KALEANDGREENAPPLESMOOTHIE GREENTEASMOOTHIE GUAVAPAPAYASMOOTHIE POWERUPSMOOTHIE DETOXSMOOTHIE NATURE’SCHILLPILLSMOOTHIE PRE-WORKOUTSMOOTHIE PRE-WORKOUTBOOSTERTROPICALSMOOTHIE BANANAANDBEETGREENSMOOTHIECILANTROSMOOTHIE DIGESTIONSMOOTHIE GREENAPPLEANDGINGERSMOOTHIE POST-WORKOUTSMOOTHIE GETYOURPHYLLSMOOTHIE IMMUNITYBOOST QUICKBREAKFASTSMOOTHIE

JUICESPEARJUICE ROMAINEANDCARROTJUICE JALAPENOCOOLERJUICE DETOXJUICE HONEYDEWMINTJUICE MINTMOJOJUICE NATURE’SJUSTFORMENJUICE FENNELPEARANDGINGERJUICE APPLECELERYJUICE CARROTASPARAGUSTOMATOJUICEGREENJUICE BROCCOLIJUICE THE“HJ” REALGREENJUICE PHYLLUPJUICE

BREAKFASTSAGEEGGSGREENEGGSEGGBANCAKESWITHPURÉEDKIWI PEPPERANDONIONOMELET OATMEALFORMEN EGG-STUFFEDGREENPEPPERSGREENPOTATOCAKES ASPARAGUSFRITTATA WAFFLEBREAKFASTSANDWICHKIWIPURÉEGREENS,EGGS,ANDHAM GREENONGREENYOGURTPARFAIT OATMEALWITHPISTACHIOSMEXICANBREAKFASTPIZZA SWEETGREENSCRAMBLE

ENTRÉESDILLSALMONBURGERSBAKEDGREENPEPPERSPISTACHIO-CRUSTEDSALMON ASIANSTIRFRY BEEFANDBROCCOLISTIRFRY BASILARTICHOKEMEATBALLS PUMPKINSEEDCRUSTEDCHICKEN CHICKENANDCHARDBOWL BRAISEDSAUERKRAUTWITHBRATWURSTLEMONTHYMEFISHHOTPOCKET STRAWBERRYBASILCHICKEN GRASS-FEDSTEAKFAJITASSLOWCOOKERCHICKENTACOSGREENONGREENBISONBURGER ON-THE-GOLUNCH

SIDESDIJONTURNIPGREENS LEMONTHYMEMUSHROOMSGRILLEDROMAINEANDPROSCIUTTO SAUTÉEDLEEKSBACONBALSAMICBRUSSELSSPROUTS HOMEMADESAUERKRAUTSAUTÉEDCELERY CILANTROCAULIFLOWERRICE SAUTÉEDLEMONGARLICCOLLARDGREENS HONEYCASHEWGREENBEANS GREENBEANFRIES SPICYGREENBEANS GARLICDIJONARTICHOKES BALSAMICCHARD DULSEMISOSOUP PROSCIUTTO-WRAPPEDASPARAGUS SAUER-SLAWBASIL-INFUSEDBRUSCHETTA SAUTÉEDGRAPESANDGOATCHEESE AVOCADO-CILANTRORICE PAN-FRIEDASPARAGUSENERGY-PACKEDGREENS

SAUCESANDDRESSINGSLEMONMINTDRESSING OLIVEOILVINAIGRETTEFIVE-MINUTEITALIANDRESSING LEMONPARSLEYSAUCE TOMATILLOSALSAVERDE ARUGULAPESTO AVOCADOVINAIGRETTE BASILAVOCADOSAUCE BASILVINAIGRETTE CREAMYCILANTROSAUCE AVOCADOSPAGHETTISAUCE SUPER-GREENPESTO

SALADSSEAWEEDSALAD OREGANOWHITEBEANSALAD MINTMELONSALAD KIWILEEKAPPLESALAD PEARANDWALNUTSALAD ROSEMARYGREENPEASALAD BRUSSELSSPROUTSSALAD CELERYSLAW PROTEINSALAD AVOCADOCHICKENSALAD WATERMELONANDBASILSALAD SUPER-GREENSALAD ARUGULASALAD KALESUPERSALAD

BEVERAGESTHYMETEAPRODUCTIVI-TEA FENNELMINTTEA LIMEANDMINTWATER MINTTEAGREENTEACUCUMBERWATER

SNACKSCHILILIMEPUMPKINSEEDS ZUCCHINIFRITTERS OVERNIGHTREFRIGERATORPICKLES BOURBONMAPLEPISTACHIOSOLIVESALSA OLIVETAPENADE GREENAPPLESALSA AVOCADOPUDDING KALECHIPS DILLVEGETABLEDIPGUACAMOLE STUFFEDCOLLARDGREENS ARUGULA-STUFFEDTURKEYROLLUPSGREENAPPLEANDCELERYANDALMONDBUTTER PISTACHIOSANDGRAPES GREENTRAILMIX STUFFEDOLIVESCHIAPUDDINGWITHPISTACHIOSMINIPICKLESANDWICHESSARDINES

THETHIRTY-DAYCHALLENGEDAYBYDAY

DAY1-15

Thischallengeissetupasawaytoensureyougettenservingsofgreenseveryday.We’veoutlinedfifteendaysinthissamplemealplansoyoucanseehowbesttobalanceyourmealchoices.Youcanchoosetofollowthisplanonceandmakeupyourownforthesecondhalfofthechallenge,followthisplantwicetofilloutyourthirtydays,ormakeupyourownmindforeverymeal—makingsureyoureachyourtengreenfoodsperdayquota.

DAYONE

EGGBANCAKESWITHPURÉEDKIWI PEARANDWALNUTSALAD WITHSLICEDGRILLEDCHICKENBAKEDGREENPEPPERSSPINBERRYSMOOTHIE MINIPICKLESANDWICHESGREENTEA

DAYTWO

SAGEEGGS WITHSIDEOFBREAKFASTMEATANDKIWISUPER-GREENSALAD DILLSALMONBURGERSKOMBUCHAANDBOURBONMAPLEPISTACHIOSMARINATEDOLIVES

DAYTHREE

OATMEALFORMEN SEAWEEDSALAD ANDSUSHIROLLPISTACHIO-CRUSTEDSALMON NATURE’SJUSTFORMENJUICE PEARANDCASHEWBUTTERSLICESCUCUMBERWATER

DAYFOUR

GREENEGGS WITHSIDEOFGREENGRAPESROSEMARYGREENPEASALAD WITHSLICEDGRILLEDPORKLOINGRILLEDTILAPIAWITHGRILLEDROMAINEANDPROSCIUTTO PISTACHIOSANDGRAPESMINTTEA

DAYFIVE

OATMEALWITHPISTACHIOSOREGANOWHITEBEANSALAD WITHTURKEYBURGERBASILARTICHOKEMEATBALLS WITH

ZUCCHININOODLES ANDTOMATOSAUCEGREENAPPLEANDGINGERSMOOTHIE GREENTRAILMIX

DAYSIX

SIX-HOURENERGYSMOOTHIE EGGSALADWITHLEMONTHYMEMUSHROOMSGREENONGREENBISONBURGER GREENVEGETABLESANDDILLVEGETABLEDIP

DAYSEVEN

WAFFLEBREAKFASTSANDWICHSAUTÉEDLEEKS WITHGRILLEDGRASS-FEDNYSTRIPSTEAKBEEFANDBROCCOLISTIRFRY ROMAINEANDCARROTJUICE PLANTAINCHIPSANDGUACAMOLE

DAYEIGHT

SWEETGREENSCRAMBLE GREENSALADWITHGRILLEDCHICKENBASILVINAIGRETTE SLOWCOOKERCHICKENTACOSWITHGUACAMOLE ARUGULASTUFFEDTURKEYROLLUPS

DAYNINE

GREENONGREENYOGURTPARFAIT GRILLEDSTEAKWITHPAN-FRIEDASPARAGUSCHICKENANDCHARDBOWL NATURE’SCHILLPILLSMOOTHIE CHILILIMEPUMPKINSEEDS

DAYTEN

CHIAPUDDINGWITHPISTACHIOSBBQPULLEDPORKWITHAVOCADORICE GRILLEDSTEAKWITHBACONBALSAMICBRUSSELSSPROUTS KALECHIPS

DAYELEVEN

ASPARAGUSFRITATTA ZUCCHININOODLES WITHAVOCADOSPAGHETTISAUCE STRAWBERRYBASILCHICKEN POST-WORKOUTSMOOTHIE

DAYTWELVE

GREENPOTATOCAKES ARUGULASALAD WITHOLIVEOILVINAIGRETTE

LEMONTHYMEFISHHOTPOCKET SPROUTEDPUMPKINSEEDS

DAYTHIRTEEN

EGGSTUFFEDGREENPEPPERSAVOCADOCHICKENSALAD PUMPKINSEEDCRUSTEDCHICKEN CARROTASPARAGUSTOMATOJUICEGREENAPPLEANDCELERYWITHALMONDBUTTER

DAYFOURTEEN

PEPPERANDONIONOMELET ON-THE-GOLUNCH STEAKFAJITAS AVOCADOPUDDING GREENPEPPERSANDHUMMUS

DAYFIFTEEN

MEXICANBREAKFASTPIZZA ZUCCHINIFRITTERS GRILLEDCHICKENSALADWITHFIVE-MINUTEITALIANDRESSING POWERUPSMOOTHIE

THETHIRTY-DAYCHALLENGEDAYBYDAY

DAY16-30

RepeattheDay1–15mealplanorcreateyourownplantoeattengreenfoodservingsperday.

RESOURCES

TOPFOODSFORSPECIFICGAINS

ImproveYourAthleticPerformanceEatinggreencouldbethedifferencebetweencompletingaworkoutandcrushingit.Muscleandathleticperformancecomedowntooptimizingyourhormonalbalanceandrecoveringproperlyfromstrenuoustraining.JalapeñosKiwiLimesSpirulinaSpinach

Rev-UpSexualPerformanceEatlikeyourmanhooddependsonit.Becauseitdoes!Healthysourcesoffatproviderawmaterialforyourmalehormones,andotherhighlightedgreenfoodsareagoodsourceofnitricoxide,whichimprovesbloodflow(toyouknowwhere).OlivesOliveoilPistachiosPumpkinseedsAvocadoZucchiniCollardgreensSpinachCeleryGreenonions

HealthyHairHealthyhairgrowthontheoutsidestartsontheinside.Consumegreenfoodsthatsupportdigestionsoyoucanbenefitfromtheirkeyhealthyhairnutrients.SauerkrautPicklesMintArugulaCucumberBeetgreensFennelOreganoArtichokes

Basil

Perk-UpandBeProductiveEnjoythesesurprisingsourcesofsustainedenergy.GreenpeppersGreenteaSeaweedAvocado

GoStressFreeFightthewaragainstphysicalandmentalstress.GreenapplesSpinachGreenpeasTurnipgreensLeeksRosemary

DetoxLikeaChampGetadailydoseofthesego-togreensforkeepingitclean.BrusselssproutsBokchoyKaleParsleyAsparagusBroccoliCilantro

FOODSTOENJOY

OrganicVegetablesAssistyourliver,your#1detoxorgan,initsnaturaldetoxificationmechanisms.

ArtichokesArugulaAsparagusBambooshootsBeansproutsBeetsBeetgreensBellpeppers(red,yellow,green)BroadbeansBroccoliBrusselssproutsCabbageCarrotsCassavaCauliflowerCeleryChivesCilantroCollardgreensCucumberDandeliongreensEggplantEndiveFennelGarlicGinger(fresh)GreenbeansJalapeñopeppersJicamaKaleKohlrabiLeeksMushroomsMustardgreensOkraOnions(green,white,purple)Parsley

RadicchioRadishesShallotsSpaghettisquashSpinachSugarsnappeasSummersquash(yellow,zucchini)SweetpotatoesSwisschardTomatoesTurnipgreensTurnipsWatercressWintersquash(acorn,butternut,pumpkin)

OrganicFruitsCleanupcelldamageandboostantioxidantintake.

ApplesApricots(fresh)AvocadosBananasBlackberriesBlueberriesBoysenberriesCherriesElderberriesGooseberriesGrapefruitGrapesKiwifruitLemonsLimesLoganberriesMangosMelonsNectarinesOrangesPapayasPeachesPearsPineapplePlumsPomegranatesPrunes(driedplums)

RaspberriesStrawberriesTangerinesWatermelon

NOTE:The50GreenSuperfoodsprofiledinthisbookappearinbold.

PasturedMeatandPoultryDetoxifywithessentialaminoacidsfromcleanproteinsources.Beef,pasture-raised,100percentgrass-fedBison,100percentgrass-fedChicken,pasture-raisedDuck,free-rangeTurkey,free-rangeDelimeats,nitrite-free,organicEggs(whole,organic,pastured)Lamb,pasture-raisedGoat,pasture-raisedPork,pasture-raisedWildgame(venison,elk)Bacon,pasture-raised,uncured,additive-freeGhee,clarifiedbutter

DairyGheeClarifiedbutterOtherdairyproducts,grass-fed,full-fatand,ideally,lowtemperaturepasturized

SustainableSeafoodImprovementalhealthandfocuswhiledetoxifying.AlbacoreTuna(troll-orpole-caught,fromtheU.S.orBritishColumbia)FreshwaterCohoSalmon(farmedintanksystems,fromtheU.S.)Oysters(farmed)PacificSardines(wild-caught)RainbowTrout(farmed)Salmon(wild-caught,fromAlaska)Shrimp,wild(fromMaine)

OrganicNuts,Seeds,&OilsAchievehormonalbalanceandsupportcellularrepair,whilekeepingyourimmunesystemincheck.

Coconutoil(refinedforneutral;unrefinedforflavor)BrazilnutsCoconutmilkCodliveroil(ideallyfermented)

Extra-virginoliveoil(unheated)FreshcoconutGrapeseedoilGroundflaxseedsMacadamianutsNutbuttersOlivesSafflowermayonnaiseSesameoilSproutednuts(almonds,cashews,walnuts,pecans)Sproutedseeds(pumpkin,sunflower,sesame)UnrefinedflaxseedoilUnrefinedsesameoil

FermentedFoodsStrengthenyourdigestiontoimprovenutrientabsorption,energy,andimmunity.

KombuchaPicklesSauerkrautFermentedsalsaKimChiApplecidervinegarCulturedvegetablesCoconutwaterkefirFermentedketchupFermentedmustardWine,organic,nosulfitesadded

Herbs&CondimentsThesesuperfoodspackawholelotofpowerinjustalittlepinch.

ParsleyCilantroGingerGarlicThymeOreganoMintRosemarySageChamomileCayennepepper

Superfoods

Fightinflammationandimprovehealthfromtheinsideoutwithsmall,butmightysuperfoods.

GreenteaRawapplecidervinegarUnrefinedseasaltUnfilteredraw,localhoneyOrganicGradeBmaplesyrupHomemadebonebrothDarkchocolate(70%ormorecocoaorcacao)Seaweed(dulse,kelp)Spirulina

LegumesBlackbeansChickpeasFrenchbeans(flageolets)GreatNorthernbeansGreenpeasKidneybeansLentilsLimabeansNavyandPintobeansSplitpeasWhitebeansYellowbeansYams

GrainsBrownriceBuckwheatgroats(kasha)Bulgur(tabouli)Gluten-freeoatsQuinoa(agrain-likeseed)WhitericeWildrice

FOODSTOAVOIDMAN-MADECHEMICALSMSG,highfructosecornsyrup,fooddyes,artificialsweeteners,syntheticvitamins,mineralsandsupplements;orindustrializedoils(e.g.,soybeanoil,cornoil,canolaoil)

PROCESSEDGLUTENANDGRAINSStore-boughtbread,crackers,anythingwith“enrichedflour”

REFINEDSUGARSTablesugar,evaporatedcanesugar,filteredhoney,agavesyrup

FACTORYFARMEDANIMALSANDSEAFOODConventionallyraisedbeefandchicken,givenantibioticsandhormones,mostfarmedfish;conventionaldairyproductsfromfactory-farmedcows.

LOW-FATFOODSLow-fatyogurts,low-fatmilk,margarinespreads

ALCOHOLOptionalFoodstoAvoid

CAFFEINE(orsignificantlyreduce,andonlyuseorganic)

GRAINS(rice,quinoa;choosesweetpotatoesorpotatoesinstead)

LEGUMES(beans,hummus)Noteanydigestivestressandavoid,ifnecessary.

REDMEAT(Whileredmeatisnotnecessarilyonthe“do-not-eat”list,itisanoptiontotakeaseven-dayhiatusandgiveyourliveratemporarybreak.)

EATINGOUTTIPS

1.Yoursuccessstartsbeforethemeal.Don’tarrivefamishedandunprepared.•Eattwotothreehoursbeforeyourdiningexperiencesothatyoudon’tarrivefamishedwithalowbloodsugar,andgiveintoquicktreats.•Asalways,eatbalancedthroughoutthedayratherthan“savingcalories”forwhatyouthinkwillbeabigmealattheendofyourday.•Researchthemenubeforehandsoyoucanhavetimetoreviewthemenuandorderwithconfidence.•Manyrestaurantswillpostgluten-freemenusonline,butnotintherestaurant.•Tellyourwaiteratthebeginningofthemealthatyouwillnotbeorderingdessert,sothatyouaren’ttemptedattheendofthemeal.

2.Nomatterwhat,getinthegreens!•Doubleuponsteamedorrawvegetables(preferablywithoutanyprocessedsauces)!Skipthestarchyorprocessedgluten-containingsides.•Othermenuitemsmayhavevegetablesidesthatyouwouldenjoy.Askthewaitertomixandmatchsidesinacreate-your-ownentrée.Thenpairwithacleanproteinandahealthyfat!•Orderasalad.ALWAYS.Choosebalsamicvinegarand/oroil.Thereisalmostalwaysaddedsugarintheranch,Italian,orhousedressings.•Foroptimaldigestionofmeat,itisbesttoconsumeyoursaladorvegetableswithorafterconsumingthemeat.

3.Askandyoushallreceive.Becreativeinyourorders.•Askforsandwicheswithalettucewrapinstead.•There’salwayssteak,chicken,orothermeatsonthemenu!Keepitsimple.Poultryorleanbeefisbetterifthebeefisorganic,pastured,and100percentgrass-fed.•Askthewaitertoputallsaucesontheside,astheyhavemanysourcesofhiddensugar.•Inpastadishes,askforthepastafixingstobeservedonaplateofsautéedorfreshspinachinsteadofnoodles.•Mixahealthiersidedishfromonemealwiththemaincoursefromanother.•Requestbottlesofoliveoilandvinegartouseassaladorvegetabledressing.•Askabouthiddeningredientsthatmaynotbeonthemenu.Doublecheckyourchoiceswiththewaitertomakesuretherearenootheringredientsthanwhatisdescribed.

4.Whenyoucan’tcontrolthequality,controlthequantity.•It’sallaboutportioncontrolwheneatingout.Notonlyareportionstoolargeforonemeal,buttheyarealsonothighquality.Whenyoucan’tcontrolthequality,controlthequantity.•Eatproteinthesizeofyoursmartphone,carbohydratesthesizeofyourfist,andfilltheotherhalfofyourplatewithsaladandvegetables.•Ifportionsaretoolarge,askthewaitertosplittheportioninhalfbeforeitarrivesatthetable.

•Orderanappetizerandsmallsaladinsteadofamaincoursetobettercontroltheamountoffoodplacedinfrontofyou.

5.Avoidthe“free”foods.Freefillerslikethebreadbasket,after-dinnercandy,orfreerefillsaremindlesswaystoeatfoodyoudidn’tmeantoconsume.Saveyourappetite(andspareyourbloodsugar)byskippingthefreebies.

6.Choosethebestoftheworst.Steerclearofanythingwiththewordsfried,creamy,crispy,orbattered.

7.Bemindfulandmindyourownbusiness.•Eatslowly.Chewyourfoodcompletelyandsavortheflavor.•Giveyourselfvisualcuestoremindyouthatyouaredone.Putyournapkinandutensilsoveryourplatetoletyourmindknowthatyouaredone.•Don’tletthefoodlinger.Askthewaitertotakeyourplateassoonasyouaresatisfied.•Oneeasytipistochewapieceofgumafteryouaredoneeatingtoavoidmindlessnibblingatyourleftovers.•Diningoutshouldstillbeafunexperience,butchooseyourtoponeindulgence(e.g.,bread,acocktail,oryourfavoritedessert,notallthree).•Chooseyoursplurgeandreallysavorit.Itshouldbesomethingyoureallylove,notjustlike.Enjoytheflavortothefullestandhavezeroguilt!•Keepyoureyesonyourownplateanddon’tfretaboutwhateveryoneelseisorderingorwhatpeoplethinkofyourorder.Youcreateyourowndiningexperiencewithyourownintentions.Don’tlettheirchoicesmessyouup!

BonusTipsonAlcohol•Redwineisalwaysagreatoption.It’srichinantioxidantsandcansupportcardiovascularhealthduetoitsresveratrolcontent.•Mixinawater!Drinkanalcoholicdrinkfollowedbyaglassofwater.Finishthewaterbeforeyouorderyournextdrink.Thiswillimproveyouralcoholmetabolismandpreventyoufromgettingtoobuzzed.•Waterwithlemonorlimeisbetterthanjustwater.Thishelpstoalkalizethebloodandbalancetheacidiceffectsofalcohol.•Trystickingtoatwodrinkmaximumpernight.

SMOOTHIETIPS•Smoothiesareblendedwholefoods(usingablender).•Addlemontoasmoothietopreventoxidationsoyoucansaveaservingforlater.•Ifyourblenderisnotthatpowerful,removethestemsfromyourgreens,likekaleandswisschard.•Blendinstages,blendinggreensandliquidfirst,thenaddingtherest.•Puréelongenoughforeverythingtobecompletelyincorporated.•Basicsmoothie=2cups(200g)greens+2cups(475ml)liquidbase+2cups(200g)frozenorfreshfruit.•Itcanbetemptingtogolightonthegreensandheavyonthefruit.Youknowyouaremakingthesmoothiecorrectly,andincludingenoughgreens,whenthesmoothieisactuallybrightgreenincolor.

BASICSMOOTHIEBUILDERBASE:water,coconutwater,greentea,coconut,oralmondmilkGREENS:spinach,kale,collards,beetgreens,swisschardFRUIT:berries,avocado,kiwi,greenapple,pear,honeydewmelonBOOST:spirulina,dulseflakes,nutbutters,cinnamon,rawcacaoSWEETENER:honey,choppeddates,maplesyrup

JUICINGTIPS•Juicesareextractedliquidfromwholefoods(usingajuicer).•Juicesarebestconsumedfirstthinginthemorningonanemptystomach.•Addlemontojuicetopreventoxidationsoyoucansaveaservingforlater.•Whenstoringthejuice,filluptothetopofthecontaineranduseatightlid,toslowdownoxidation.•Useorganic,especiallyforjuicing.•Waitatleasttwohoursafteramealtodrinkagreenjuice,andwaittwentyminutesafterdrinkingagreenjuicetoconsumeameal•Ideally,consumethejuiceassoonasyoucanaftermakingit.•Ifyoudecidetostoreyourjuice,remembertokeepitrefrigeratedatalltimesbeforeconsuming.•Juiceisn’tamealreplacementandshouldbeconsumedlikeasupplementwithintwentyminutesbeforeacompletemeal.•Differenttypesofjuicersproducevaryingamountsofjuicefromyouringredients.Therecipeshereareestimatesofhowmuchwholeproduceitwouldtaketoproduceasingleservingoftherecipe.

DIRTYDOZENThankstopesticides,somefoodsjustaren’tashealthy.Thelistbelowaretheworstculprits.ChooseorganicforanyfruitorvegetableontheDirtyDozenlist.ApplesCeleryRedbellpeppersPeachesStrawberriesNectarines(imported)GrapesSpinachLettuceCucumberBlueberries(domestic)Potatoes

Thefollowingmaycontainpesticideresiduesofspecialconcern:GreenbeansKale/Greens

Source:EnvironmentalWorkingGroup

CLEANFIFTEENTheCleanFifteenliststheleastsprayedconventionalproducethatisacceptabletoconsumenon-organic,althoughorganicisstillrecommended.SweetCornOnionsPineappleAvocadoCabbageSweetPeas-frozenPapayaMangosAsparagusEggplantKiwiGrapefruitCantaloupeSweetPotatoMushrooms

ACKNOWLEDGMENTS

Thisbookwouldnothavehappenedwithoutthesupportofmyfamily.AnystrengthortalentImayhaveisbornefromthemandmadebetterthroughtheirsupport.Iwouldalsoliketothankallthefriendsandcolleagueswhohelpedalongtheway:James,Tom,Dean,Jessica,John,Lisa,Rico,DerekandCharlie.Also,specialthankstomyco-authorJennyWesterkampwhomadethisbookmoreinformativeandmorefunwitheachpassingday.And,ultimately,thankstoyou,thereader,forpickingthisupandlettingthewords,pictures,andideashereinimpactyourquestforbetterhealth.Also,IthankGodforlettingmeputwordsonpaperandallowingmetolivemydream.-MDM

Thankyoutomymom,dad,brothers—Tim,Pat,Jim,Matt,andJack—andsister-in-law,Kate,fortheirnever-endingloveandsupport.Theyalwaysanswermyquestions,book-relatedorotherwise,withtheblunthonestythatIneed.IthankGodforthem,andforallthecountlessblessingsinmylife.Ialsowanttoexpressimmensegratitudeformyco-authorMichaelDeMedeiros.Hisguidanceandexpertisewereindispensablethroughoutthisentireprocess.Finally,thankyoutomyfocus-groupparticipants,composedofmalefriends,cousins,uncles,formerclassmates,andTwitterfollowers.Theytestedmanyvariationsofnutritionplansandrecipes,andprovidedvaluablefeedbackandinsights.-JW

Wecouldnothavecompletedthisbookwithoutthehardworkanddedicationofourinternteam:KatieAbrahamson,YuhinAuyeung,KellyCassidy,MolikaChea,MorganClift,LaurenGerker,AlisonHadavi,StephanieJohnson,AdrienneKahn,ChristineLally,EmilyO’Neil,AnnaPleet,SuzyPodleyon,andTaylorWessel.

WewouldalsoliketothankourphotographerRobertReiffandChefSandraCorderofortheiraidinmakingthisbooklookasamazingasitdoes.Inaddition,ahugethanksgoestoalltheunsungheroesatourpublisherwhoworkedtirelesslytomakethisbookhappen.Thanksall!

Dedication

Formyfather.Thisbookhasafewofthecountlesslessonshetaughtme.Andformybrothers.—MDM

Formydadandfivebrothers,thetoughest—andmostrewarding—clientsIwilleverhave.—JW

ABOUTTHEAUTHORS

MICHAELDEMEDEIROSistheformervicepresidentandeditorinchiefofMen’sFitnessmagazine,formereditorinchiefofMaximumFitnessmagazine,andauthorofthirteenbooks,includinghistoricalbiographies,educationaltextbooks,andactivehealthandfitnessbooks.Hehasbeennominatedandshortlistedforseveralawards,includingbestbookandbestbookinaseriesforWeiglpublishers.

JENNYWESTERKAMP,R.D.,isaholistic-mindedregistereddietitian,speaker,andauthor.SheisthenutritionistforKitchfixandanadvisorforOnDemandDietitian.Previously,sheworkedwithprofessionalandcollegiateathletesacrossthecountryandwaspresidentofChicagoFoodandNutritionNetwork.Shehasbeeninterviewedfornationalmediaoutletsandhasspokentogroupsonwellness,men’shealth,sportsnutrition,andsocialmedia.

INDEX

3-DayStartUpPlan,121–1255-MinuteItalianDressing,856-HourEnergySmoothie,637-DayQuick-StartCleanse,127–13130-DayGreenFoodsDietChallenge,133–141

AbandVeg,39aging,anti-,14,28,30,50,108anxiety.Seestress,reducingapples,green

about,50entréeswith,103juiceswith,25,39,67,71,87saladswith,37,43,75smoothieswith,51,71,117,119snackswith,51

artichokes,20–21arugula,22–23,39,89AsianStirFry,33asparagus,24–25,43atherosclerosis,36athleticperformance,improving,72,104,106,143aversiontogreens,9–12avocados

about,26breakfastswith,27,35,69,107entréeswith,91saladswith,27,77,81saucesanddressingswith,27,29sideswith,41smoothieswith,41,51,63,73,95snackswith,23,27

BaconBalsamicBrusselsSprouts,37bacteria,fighting,28,46,50,62,84,88,112BakedGreenPeppers,61BalsamicChard,111BananaandBeetGreenSmoothie,31BasicArtichokeMeatballs,21basil,21,27–29,85,95,119

beans,green,39,52–53Beef&BroccoliStirFry,35beetgreens,30–31beets,81,99bloodpressure,reducing,32,56,66,82,110bokchoy,32–33bonestrength,increasing,20,32,42,52BourbonMaplePistachios,93BraisedSauerkrautwithBratwurstSausage,103breakfastrecipelist,135breath,bad.Seeoralhealth,improvingbroccoli,33–35,71,87Brusselssprouts,36–37,43

cancer,fighting,32,34,48,64,74,76,86,88,90,98carpaltunnelsyndrome,92Carrot,Asparagus,TomatoJuice,25celery,38–39,51,55,87,89ChiaPuddingwithPistachios,93Chicken,StrawberryBasil,29ChickenandChardBowl,111ChiliLimePumpkinSeeds,77chlorophyll,13,70cholesterol,reducing,70,74,102cilantro,27,40–41,51,69,115circulation,improving,13,98CleanFifteen,152Cleanse,7-DayQuick-Start,127–131collardgreens,42–43cramps,relieving,46,90,100CreamyCilantroSauce,41cucumbers

about,44juiceswith,25,35,45,69,79,87,89saladswith,77sideswith,39smoothieswith,87,115snackswith,51,91

depression,relieving,56,72,80,100,106detoxdiet,127–131detoxification,14,29,71,87,100,127–131,143–145digestion,improving,15,40,46,48–49,76,82,100,102,116DijonTurnipGreens,117dill,46–47,91

DirtyDozen,152dressingandsaucerecipelist,137DulseMisoSoup,105

eaters,typesof,10–11eatingouttips,148–149Egg“Bancakes”withPuréedKiwi,73Egg-StuffedGreenPepper,61energy,increasing,13,26,50,88,112,143EnergyBalls,109Energy-PackedGreens,43entréerecipelist,136fat,losing,22,24,38,42,58,68,78fennel,48–49,113fertility,improving,26,36,42,96,104,110Five-MinuteItalianDressing,85

GarlicDijonArtichokes,21GetYourPhyllSmoothie,51On-The-GoLunch,93grapes,green,54–55,63Grass-FedSteakFajitas,61GreenAppleandGingerSmoothie,51greenapples.Seeapples,greenGreenAppleSalsa,51greenbeans,39,52–53GreenEggs,71GreenFoodsDietChallenge.SeeGreensforGainsPlanGreenJuice,25GreenonGreenBisonBurger,91GreenonGreenYogurtParfait,93greenonions,35,39,56–57,105greenpeppers,60–61GreenPotatoCakes,59Greens,Eggs,andHam,35GreensforGainsPlan

about,133–134categorizedrecipesin,135–137dailymealplansfor,138–141

greentea,62–63GreenTrailMix,55GrilledRomaineandProsciutto,97Guacamole,27GuavaPapayaSmoothie,65guavas,64–65

hair,strengthening,22,30,44,88,98,102,143halitosis.Seeoralhealth,improvinghangovers,relieving,14,90,110headaches,relieving,110heartburn,relieving,76hearthealth,improving,20,24,26,36,56Herb-RoastedSquash,99The“HJ,”55HomemadeSauerkraut,103HoneyCashewGreenBeans,53honeydewmelons,66–67hormones,balancing,104hydration,improving,38,44,54

ImmunityBoost,73inflammation,reducing,20,24,34,80,112,134,146It’sEasyBeingGreen:3-DayStartUpPlan,121–125jalapeños,28,68–69,115juicerecipelist,135juicing,16–17,150

kaleabout,70recipes,35,39,43,49,71,81,87,91,107

Katt,Josh,27,43kiwis,51,72–73,75,93

leeks,74–75LemonMintDressing,79LemonParsleySauce,87LemonThymeFishHotPocket,113LemonThymeMushrooms,113limes

about,76recipeswith,27–28,39,41,67,69,73,77,79

liverhealth,improving,14,20,24,28,129,144

magnesium,14,20,44,94,110matcha,62mentalclarity,improving,62,78,98,100methylation,14MexicanBreakfastPizza,69migraines,relieving,110MiniPickleSandwiches,91mint,49,63,67,78–79

muscles,improving,24,26,28,40,52,58,70,86,106

Nature’sChillPill,99Nature’sJustforMenJuice,45

OatmealforMen,61OatmealwithPistachios,93oliveoil

about,80saladswith,23,37,39,59,75,81,85,103saucesanddressingswith,23,29,41,79,81,85,87,119sideswith,53,99snackswith,83

olives,82–83Omelette,PepperandOnion,57onions,green,56–57oralhealth,improving,28,46,50,62,68,78,86,88,96oregano,39,55,84–85organicfoods,34,50,71,119,129,144–145OvernightRefrigeratorPickles,91

Pan-FriedAsparagus,25parsley,41,51,59,65,86–87PBBites,51pears,35,49,67,79,88–89peas,green,58–59PepperandOnionOmelette,57PhyllUpJuice,87pickles,90–91pistachios,27,55,92–93Post-WorkoutSmoothie,73Power-UpSmoothie,95Pre-WorkoutBooster,107Pre-WorkoutSmoothie,55Productivi-Tea,63Prosciutto-WrappedAsparagus,25protein-packedgreens,58,108ProteinSalad,39Pudding,Avocado,27PumpkinSeedBreadcrumbs,95pumpkinseeds,23,77,93–95

QuickBreakfastSmoothie,109Quick-StartCleanse,7-Day,127–131

RealGreenJuice,39recovery,improvingathletic,54,72resources,food,143–153restauranttips,148–149romainelettuce,87,96–97rosemary,41,59,81,98–99

sage,100–101saladrecipelist,137sauceanddressingrecipelist,137sauerkraut,102–103SautéedCelery,39SautéedGrapesandGoatCheese,55SautéedLeeks,75SautéedLemonGarlicCollardGreens,43scallions.SeegreenonionsSciarra,Kristina,55seaweed,104–105sexualperformance,improving,22,26,38,48,68,70,72,80,92,94,104,106,110,116,118,143sidedishrecipelist,136skinhealth,improving,34,44,52,54,60,66,82,84,102,114,118sleep,improving,14,46,94,96SlowCookerChickenTacos,69smoothies

about,16recipelist,135tipson,150

snackrecipelist,137SpicyGreenBeans,53spinach

about,106breakfastswith,35,59,107entréeswith,29juiceswith,39,55saladswith,77saucesanddressingswith,119sideswith,43smoothieswith,25,41,51,55,63,95,99,107,109

SpinberrySmoothie,107spirulina,51,108–109StartUpPlan,3-Day,121–125stirfryrecipes,33,35StrawberryBasilChicken,29stress,reducing,46,74,98,102,143

StuffedCollardGreens,43Super-GreenPesto,119Super-GreenSalad,77SweetGreenScramble,107Swisschard,91,110–111

tearecipelist,137thyme,55,112–113tomatillos,114–115toxins,reducing.SeedetoxificationTropicalSmoothie,25turnipgreens,116–117

urinarytractinfections,84

vision,improving,30,56

WaffleBreakfastSandwich,27WatermelonandBasilSalad,28weight,losing,36,62,86,92,108,114,118

zucchini,113,118–119

Don’tmisstheseotherFairWindsPressbooks!

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NoMeatAthleteMattFrazierandMattRuscignoISBN:978-1-59233-578-7

Swim,Bike,Run—EatTomHollandandAmyGoodsonISBN:978-1-59233-606-7

CleanEatingforBusyFamiliesMichelleDudashISBN:978-1-59233-514-5

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Digitaledition:978-1-62788-176-0Softcoveredition:978-1-59233-632-6

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Green foods for men by Michael de Medeir

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