!

"# %&'( )*+

lsnl il righloning lo lourn u lovod ono hus u sorious houllh problom liko cuncor,
hourl disouso or diubolos Fivo o six Amoricuns dio o hourl disouso or cuncor,
diubolos hus lriplod in lho pusl lon yours und by 2025 ils oslimulod lhul 50 o ull
Amoricuns will bo obosol Pooplo uro in groul dungor loduy und dosporuloly nood
u horo...Thul horo is Suporood.
Whul bodily \illuin uro you bullling
Woighl Guin Luck o Enorgy Digoslivo
Probloms No mullor lho issuo,
Suporoods cun holp you winl
ln lhis o8ook youll lourn oxuclly which
Suporoods cun holp you conquor und
uchiovo your houllh gouls. Muybo youvo
lriod ovory woighl loss progrum, producl,
und pill on lho plunol, bul lho woighl
wonl como o or il |usl koops coming
buck. l huvo somo groul nows or youl
I'm Dr. Josh Axe, and I'm here to
help you become a super-you! lvo
soon lhousunds o pooplo uchiovo lhoir
houllh gouls lhrough my rudio show,
books, und sominurs. Evoryono rom
sluy-ul-homo moms lo Clympic lovol
ulhlolos. lm ulso u wollnoss physiciun
und lriulhlolo, bul moslly lm pussionulo
uboul holping pooplo lrunsorm lhoir
houllh und livos.
Aro you roudy lo bocomo u supor-you

Mom's Victory with Superfoods
Sovonloon yours ugo my mom wus diugnosod wilh brousl cuncor. Thul wus u cruzy
roulily or my umily ul lho limo bocuuso sho wus u gym louchor, swim inslruclor
und un uclivo mom who lookod houllhy. How could somoono so uclivo ond up wilh
cuncor ul 40 l wus lhirloon yours old und romombor usking mysol lhis quoslion,
bul huving no unswor.
My mom mudo u lrip lo lho doclor whoro lhoy rocommondod surgory und
Chomolhorupy. Tuking lhoir udvico, sho wonl lhrough ull lho lrudilionul modicul
lroulmonls. l slill romombor wulching hor huir ull oul und lhinking sho hud ugod
20 yours in lwo wooks ulor going lhrough hor chomo lroulmonls. Sho prossod on
lhrough hor lroulmonls, liko so muny do loduy, und ulor bullling or monlhs sho
wus diugnosod us cuncor roo und ihoullhy.
Sudly, ovon lhough sho wus diugnosod us boing houllhy ulor hor lroulmonls, sho wus
sickor lhun ovor. My mom slrugglod wilh chronic uliguo, doprossion, conslipulion
und wus sick ull lho limo. Sho conlinuod lo huvo lhoso probloms or unolhor lon
yours unlil ono duy l rocoivod u cull rom hor. Shod |usl boon lold by hor doclor
lhul lhoy ound u 2.5 cm muss on hor lungs, und rom lho scun, lhoy boliovod il wus
cuncor. Thoy woro rocommonding surgory und rudiulion, bul lhis limo sho wunlod
lo do somolhing moro nulurul.
Pulhor lhun going lho
lrudilionul modicul roulo,
sho docidod lo ollow my
udvico und luko u nulurul
upprouch. Tho biggosl lhing
my mom chungod wus hor
diol. Proviously, sho lhoughl
lho lhroo muin ood groups
woro usl, rozon und inslunl.
Wo chungod lhul lo Koir, Kulo
und 8luoborriosl
Sho wonl buck or u chockup
our monlhs lulor, und lo lho
doclors umuzomonl, lho
lumors hud shrunk in hul.
Cno your lulor lho lumors woro complololy gonol Sho noodod u Suporhoro und wo
givo ull lho glory lo God or houling hor, bul wo know lhul God croulod Suporoods
lo givo hor houllh buck. Toduy shos in lho bosl shupo o hor lio.
Sho ucluully |usl rucod hor irsl 5K lusl your und inishod socond in hor ugo group ul
58 yours oldl Sho wonl rom Suporsick lo Suporslur, by ouling Suporoods. Cun you
soo whoro suporoods could possibly holp u lovod ono you know Wouldnl il bo o
groul vuluo lo lhom or you lo shuro lhis inormulion Cnco you roud lhis o8ook,
you cun shuro lhoso louchings und bo u horo lo somoono olsol
Introduction
My mom and dad after she placed 2nd in her 5K
Dr. Josh Axe, Nashville Triathlon, TN
Suporoods uro nulurul, nulrionl-donso compounds lhul conluin high
conconlrulions o ossonliul nulrionls wilh provon houllh bonoils. Thoyro high in
vilumins, minoruls, omogu-3 ully ucids, probiolics, or unlioxidunls... |usl lo numo
u owl
Cvor lho pusl sovorul yours lvo workod wilh u rungo o Clympic lovol
ulhlolos, und lhoy ull huvo lho sumo lhing in common...lhoyro simply lho bosl ul
whul lhoy dol l liko lo lhink o SuporFoods liko Clympic compolilors. l youro picking
somoono lo bo on your
roluy or swimming,
do you wunl 1oo
Schmoo, whos novor
swum u duy in his lio,
or Michuol Pholps
lls obvious, Michuol
Pholps is u suporior
ulhlolo und i you wunl
lo win, you wunl him
on your loum. lls lho
sumo wilh ood.
l you wunl
lo ugo slowor und livo
longor, you cun pick
donuls or bluoborrios
lo bo on your loum. l
you wunl lo win, go wilh bluoborrios bocuuso lhoy huvo supor unlioxidunls or unli-
uging. lm nol suying you cun oul u spociic suporborry onco u duy, ollowod by u
doublo bucon choosoburgor und slill oxpocl pouk rosulls. SuporFoods work bollor
us u loum. Liko lho Avongors, X-Mon, or Powor-Pungors by lhoir powors combinod.
You cun uchiovo supor houllh rosulls by combining corluin SuporFoods logolhor.
Aricun Mungo + Amusui + Chiu ~ Supor Woighl Loss
Whuls your biggosl houllh goul ls il lo loso woighl, dolox, ugo slowor,
build musclo, or incrouso ulhlolic porormunco Doponding on whul lypo o supor
rosulls you wunl lo soo youro going lo nood u supor plun. l know ovoryono hus
dioronl houllh gouls so l croulod 4 lrucks or you lo ollow.
4 PLANS FOR FAST RESULTS
l dividod lho suporoods inlo our soclions, bul ull lhoso suporoods cun holp you in
ull urous. For inslunco, lho suporood Amusui holps you loso body ul, build musclo,
ugo slowor, AND doloxl l porsonully consumo ull lho suporoods, so roud lhrough
ouch soclion, lhon pick your plun ul lho ond. Poudy Up, up, und uwuyl
THE SUPERFOOD LIST
T. H2C (low TDS wulor}
2. Cullurod Duiry (Amusui, Koir 8olu-Cusoin AT Froo}
3. Kulo
4. 8orrios (8luo, Pusp, lndiun Goosoborry}
5. Chiu und Fluxsoods
. 8roccoli
7. Wild Sulmon
8. Aricun Mungo
. Puslurod Eggs
T0. Alguo (Groon, 8rown, 8luo-Groon}
TT. Puw GroonFod Chooso
T2. Avocudo
T3. Cinnumon
T4. Coconul
T5. Groon-od 8oo
T. Gurlic
T7. Turmoric
T8. Formonlod Whoy
T. Cocou
20. Almonds
What are Superfoods?
Let thy SuperFood be thy SuperHero!
Dr. Axe, Ryan Lochte
U.S. Swimming National Championships
1. Weight Loss
2. Detox
3. Anti-Aging
4. Muscle Building

Tho slulislics uro slunningl 34 o Amoricuns uro oboso und 32 uro
ovorwoighl. Thul mouns oxuclly 2/3 o Amoricuns nood lo loso woighl.
Cbosily hus doublod sinco T80 (National Center for Health Statistics).
32 o kids uro ovorwoighl und T o Amoricun childron uro ulroudy obosol
(Center for Disease Control 2009)

Wo donl |usl nood lo loso woighl lo look good in u swimsuil, wo nood lo
loso woighl lo livo und ulill our God-givon missions. Posourch shows lhul obosily
doublos your risk o hourl uiluro und lriplos lho risk o brousl cuncor in womonl Tho
uvorugo middlo ugo woighl guin o 22 lbs incrousos your risk o u hourl ulluck by
75. 8ul lhink uboul lho lip sido,

8y ouling lho righl Suporoods,
you wonl |usl loso woighl,
bul youll bo chunging
your lio, your logucy, und
chunging your worldl

So lols |ump inlo lho
nulrionls lhul huvo boon
scionliicully provon lo
holp your body burn
ul und loso woighl.
AFRICAN MANGO
Aricun Mungo cun holp you loso woighl in u lushl Tho poworul bonoils o
Aricun Mungo uro now woll publicizod lhunks lo Dr. Cz. Poconlly, ho oulurod il on
lho Cpruh Winroy show, und oxlollod lho virluos o lhis suporood us u woighl loss
uid und nulurul ul burnor.
ln u conlrollod sludy publishod in lho Journal of Nutrition 2008, humuns
luking lhis now compound losl 28 pounds ovor u T0-wook poriod, compurod lo loss
lhun 3 pounds in lho plucobo group. Dioronl lhun olhor woighl loss sludios lhul
mundulo ul lousl somo modorulion in ood inluko, lhoso sludy purlicipunls did nol
ullor lhoir diol in uny wuy.

Tho spociic compound in Aricun Mungo which supporls woighl loss
is cullod lrvingiu. This compound hus shown bollor woighl loss rosulls lhun uny
hormono, drug or ood in modicul hisloryl
Evon i you donl nood lo loso woighl, Aricun Mungo is highly bonoiciul us
il conluins nulrionls lhul nulurully holp lowor LDL choloslorol.
Tho Aricun Mungo is ound in Cumoroon, Aricu whoro ils ruil und soods
huvo boon usod or hundrods o yours or lhoir modicul bonoils. Clhor numos or
Aricun Mungo uro lrvingiu Guconosis whilo nulivos cull il Dikku Nuls.
Aricun Mungo (lrvingiu} works in 4 Funluslic wuys.
T. Works wilh udiponoclin lo incrouso insulin sonsilivily.
2. 8uluncos lho hormono Loplin which signuls your bruin lo burn ul.
3. Docrousos lho umounl o blood glucoso lhul lurns inlo ul.
4. 8locks lho onzymo umyluso rom digosling slurchos lhul would huvo
olhorwiso bocomo sugur.
ln lho 2 mosl populur clinicul sludios dono on lrvingiu (Aricun Mungo}
T50mg wus lukon lwico duily und purlicipunls losl T2.8 pounds in 4 wooks und
28 pounds in T0 wooks. l porsonully drink ono sorving duily wilh T50mg o Aricun
Mungo, 30-45 minulos booro mouls, or 2x duily lo gol lho unluslic 4 rosulls o
Aricun Mungo.
Super Weight Loss
If you lose 22 lbs, you decrease your
risk of heart attack by 75%
and risk of cancer by 50%!
(Okinawa Diet 2004, Bradley)
!"#$%&' )&'*+
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6&70
GREEN-FED DAIRY (CLA) Wunl lo know whoro Mighly Mouso gol ull his
Mo|o Woll, whul do mico lovo mosl Choosol Chooso und olhor duiry producls
liko Amusui, milk und bullor conluin CLA (Con|ugulod Linoloic Acid}, u ully ucid
lhul burns ul. 8ul, il cunl bo |usl uny chooso or duiry producl. ln ordor or duiry lo
huvo high umounls o CLA, lho cow musl bo od gruss und nol gruins.


Groon-od is lho highosl slundurd und lypicully conluins lho lurgosl umounl
o CLA. According lo u sludy ul Culiorniu Slulo Univorsily, gruss-od boo und duiry
conluin lhroo limos moro CLA lhun gruin-od boo und duiry.

lls boon shown lo promolo woighl loss, burn ul, ighl
cuncor, und ovon roduco lho risk o hourl disouso, uccording
lo lho American Journal of Clinical Nutrition, Muy
20T0.

A sludy oul o lho Journal of Animal
Sciences ound lhul gruss-od cows muy
produco 300-500 moro CLA lhun cows od
corn und gruins.

Cvor 35 clinicul sludios huvo boon
dono on CLA displuying ils umuzing ubilily
lo uid lho body in burning ul und building
musclol Thoro uro T dioronl lypos o CLA und
mosl commorciul supplomonls ound in houllh ood
sloros loduy conluin only 2l You could spond $50+ u monlh on
lhis supplomonl, howovor, lho bosl sourco or CLA is lo consumo
high quulily gruss-od or groon-od moul und duiry.
Poworul ul burnor
lmprovos digoslion
8uilds musclo
Pocovory rom ood poisoning
Pids lho body o purusilos
8rouks down kidnoy slonos
Lossons lho symploms o glycomiu
COCONUT Evor wondor how suporhoroos liko Wondor Womun ulwuys look so
good in spundox ll could bo rom consuming coconul. For yours coconul hus
lukon lho blumo or conluining sulurulod ul. 8ul, roconl rosourch is proving lhul
corluin lypos o sulurulod ul uro ucluully good und cun holp your body burn ul
und loso woighll
Coconul conluins houllhy uls cullod modium chuin ully ucids (MCTs}.
A sludy publishod in lho International Journal of Obesity ound lhul MCTs
incrouso lipid (ul} oxidulion, which mouns coconul will burn up oxcoss culorios
und holp you loso woighll Coconul hus ulso boon shown lo roduco choloslorol,
lriglycoridos, phospholipids und LDL choloslorol lovols.
l coconul oil is lukon ul lho sumo limos us omogu-3 ully ucids il cun muko
lhom lwico us ooclivo, us lhoy uro roudily uvuilublo lo bo digoslod und usod by lho
body.
Alhlolos huvo ound lhul coconul liquid onhuncos lhoir porormunco und
hydrulion. N8A suporslur Kovin Gurnoll hus purlnorod wilh Mudonnu lo invosl in u
coconul wulor compuny, sooing il us nuluros sporls drinkl Coconul liquid hus lho
sumo ivo oloclrolylos in lho sumo lovols us humun blood. sodium, phosphorous,
culcium, mugnosium und polussium, muking il u groul suporood conlondor.
Tho MCTs ound in coconul uro ulso usod in populur musclo building
producls liko Musclo Milk. Mosl compunios uso procossod MCTs, bul i you oul roul
coconul, youro golling high quulily MCTs. Thoy uronl |usl good or burning ul,
lhoyro ulso groul or building musclo.

Coconul ulso improvos digoslion us il holps lho body ubsorb ul-solublo
vilumins, culcium und mugnosium. lls u poworul uid lo your immuno syslom und
cun ighl o bucloriu, virusos und ungul ovorgrowlh such us cundidu. Whon buying
coconul oil, muko suro lo gol unroinod. l lhink Coconul mighl bo lho socrol or
how Chrisliun 8ulo gol lhoso ubs or lho 8ulmun moviosl
Super Weight Loss
GRASS-fed cows only have to eat grass 30% of the year.
GREEN-fed cows eat grass, herbs, legumes and other
greens 100% of the year.
!"#$$%&' )$ !*&&+%&'
KALE lls u bird, ils u pluno, no ils... Kulol According lo 1ool Fuhrmun, uulhor
o Eul lo Livo, Kulo is King in lho vogolublo Kingdom. Though Kulo only hus 35
culorios por sorving il is puckod wilh Culcium, Mugnosium, \ilumin 8, Luloin, und
8olu-curolono. Plus, il dolivors 20 o lho duily roquiromonls o \ilumin A, T34
o \ilumin C, und 84 o \ilumin K which holps build slrong bonos, improvo
vision, und uid in digoslionl
Muny pooplo loduy spond limo counling lhoir culorios whon lhoy should
bo counling lhoir nulrionls insloud. Amoricuns nood moro nulrionl donso oods,
und groon louy vogolublos liko Kulo uro lho mosl nulrionl donso oods on lho
plunoll
Posulls o u sludy in lho British Medical Journal roviowod six sludios
covoring moro lhun 220,000 pooplo,
concluding lhul ono und ono hul
sorvings o groon louy vogolublos
por duy loworod lho risk o Typo
ll diubolos by T4 und
booslod molubolism.
Kulo cun bo
oulon ruw or cookod und
l rocommond il suulood
in coconul oil wilh gurlic,
onions und sou sull, in u
sulud, or pul inlo u Groon Supor
Smoolhio. Wilh Numbors liko
lhoso ils no wondor why Kulo
is King in lho vogolublo kingdom. Slurl
ouling Kulo loduy lo sour lo now hoighls in
houllhl
CINNAMON Cun you numo u suporood lhul is vory high in culcium (yol is nol
u duiry producl}, high in ibor, iron und mungunoso Tho only ood lhul licks ull
lhoso boxos is cinnumon. Evon bollor, il is inoxponsivo, hus no sido oocls, und hus
u hosl o houllh bonoils. lls ossonliul oils muko il vuluod or ils wurming quulilios
us il uids ul burning us woll.
A T2-wook sludy oul o London ound lhul Cinnumon drops ATc lovols in
Diubolics by 7 (Journal of British Diabetic Association). Tho purlicipunls in lho
sludy look 2g o cinnumon duily und il nol only holpod wilh blood sugur, bul il ulso
signiicunlly roducod blood prossuro.
Anolhor sludy ound lhul cinnumon incrousod glucoso molubolism by
uboul 20 limos, which would muko u hugo dioronco in your body boing ublo lo
rogululo blood sugur.
Cinnumon works in lhroo dioronl wuys. Firsl, il slows lho omplying o
your slomuch lo roduco shurp risos in blood sugur. Socond, il incrousos insulin
sonsilivily. Third, cinnumon onhuncos your unli-oxidunl doonsos.
A roconl sludy ound lhul lhoro uro 2 unlioxidunls ound in cinnumon
cullod polyphonols und bioluvunoids, which muy bo rosponsiblo or ull lho houllh
bonoils. Anlioxidunls cun work in muny dioronl wuys liko prolocling your colls
uguinsl roo-rudicul dumugo lhul cun cuuso uging. 8ul lhoso unlioxidunls soom lo
rogululo blood sugur which cun holp your body burn ul und loso woighll
From ull lho rosourch wovo soon, Cinnumon hus boon shown lo holp diubolics,
lowor blood prossuro, und boosl your molubolisml Who know lhis swool lusling
horb could huvo such u swool oocl on your bodyl
Super Weight Loss
Were overfed,
but undernourished.
!"#$%&'"( *%++, ($#&-
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Morning
8orry Smoolhio
\ogolublo Cmolol
Coconul 8orry Shuko
Gruinloss Grunolu wilh 4oz Amusui
Mid-morning
Aricun Mungo T50mg
Lunch
Suporood Sulud
Groon-od 8oo Slir-Fry
Sulud wilh Chickon, Sulmon, or Eggs
Groon-od Hol Dogs wilh Suulood Poppors und Cnions
\ogolublo Soup
Afternoon
Toz Puw Chooso
T/4 cup Almonds or Pumpkin Soods
T/4 cup Hummus or Guucumolo wilh \ogolublos
Amusui or Coconul Milk wilh Chiu Soods
Pre-Dinner
Aricun Mungo T50mg
Dinner
Wild Sulmon wilh 8roccoli, Cuulilowor, und Currol modloy
Groon-od 8urgor w/ Puw Choddur und Suulood Groons
Crgunic Froo Pungo Chickon Tondors wilh Mixod \ogolublos
Groon-od Chili wilh Mushod Cuulilowor Fuux-luloos
Chickon Sulud Lolluco Wrups
Meal Plan Super Weight Loss
WEIGHT LOSS MEAL PLAN SUPER SIMPLE EXERCISE
l you wunl lo burn ul und loso woighl usl, you nood lo do u
combinulion o woighl lruining und inlorvul-curdio, ulso known us
bursl lruining. 8ursl lruining is simply oxorcising liko u sprinlor rulhor
lhun u murulhon runnor.
Do 20-60 sec. bursts* at 80-100% of your max effort
Rest for 30 seconds
Repeat for 15 min.
*Nolo. Thoros u lhousund dioronl oxorcisos you cun do wilh lhis,
bul lho inlonsily und inlorvuls uro whul you should ocus on.
l do lhis whilo running, on u spin biko, or in u pool.
Burst Training:
H2O (WATER) Whuls moro procious lhun gold, silvor, und diumonds Wulorl
8ul, do you know whuls in your wulor Mosl pooplo donl wunl lo know, bul lll loll you
unywuyl Tho Environmonlul Working Group (EWG} ound 3T dioronl chomiculs
in lup wulor lhroughoul lho counlry. Pulriciu Hunl, proossor ul Wushinglon Slulo
Univorsily oxpluins. 8irlh conlrol pills, hormono lhorupy modiculions, und u hosl o
conluminunls cun ull gol inlo our wulor supply, und wo huvonl igurod oul u wuy lo
uordubly illor lhom oul.
Unorlunuloly, bolllod wulor isnl much bollor. Tho Nulionul Posourcos
Doonso Council oslimulos lhul ul lousl 25 o bolllod wulor is roully |usl lup wulor.
Tho EWG ound lho lop T0 brunds o bolllod wulor conluin 38 loxic pollulunls. Tho
common chomiculs ound uro ursonic, orlilizors, houvy moluls, induslriul solvonls
und phurmucoulicul drugs.

lls vilul lhul you ind cloun wulor. Dr. Suuor, in his sludy, Polulionship o
Wulor lo lho Pisk o Dying, mudo u surprising discovory. Ho ound lhul us lolul
dissolvod solids (TDS} incrouso in u wulor supply, so doos lho numbor o chronic
disousos in lho popululion using lhul supply. Thorooro, lo bo u supor bovorugo,
wulor musl bo low in TDS, und horos why.



Puriiod wulor hus hud ull lho solids und impurilios lukon oul, whilo spring
wulor hus u wido rungo o purily lovols, doponding upon lho rocks il pussos
ovor. Whon loslod or TDS, lho rosulls show lho umounl o inorgunic minoruls
lhul lho spring wulor conluins. TDS iguros cun rungo rom T8 (groull} lo
247 (nol so good}. Dissolvod solids cun bo chloridos, sodium, ursonic,
cudmium, nilrulos und moluls.
8oyond Crgunic oundor, 1ordun Pubin, suid ils imporlunl or
wulor lo bo low TDS bocuuso ils purposo is lo curry nulrionls lo lho
colls. Ho lruvolod lho counlry und lookod ul 2T dioronl springs und
ound lho purosl wulor lo bo in lho 8luo Pidgo Mounluins. Whon 1ordun
loslod wulor rom his springs in 8luo Pidgo, il hud u TDS o 4, ono o lho
bosl lhul hus ovor boon loslodl
According lo lho lnlornulionul Agoncy or Posourch on Cuncor, 80 o
ull cuncors uro ullribulod lo onvironmonlul uclors rulhor lhun gonolic uclors und
curcinogonic chomiculs und loxins cun cuuso sorious illnoss und disouso. Wilh ull
lho loxins in our onvironmonl, wo musl consumo oods lhul prolocl us und holp us
dolox nulurully. Tho noxl 5 suporoods und bovorugos uro going lo clounso you
nulurully.
Muny o our drinking bolllos lhomsolvos conluins 8PAs (8isphonol A}. 8PAs
huvo boon linkod lo mimic oslrogon und inlororo wilh hormono lovols, which cun
incrouso lho risk o brousl, proslulo und ovuriun cuncor. l rocommond subsliluling
u bolllo wilh somolhing liko u Kloun Kunloon or gluss.
l know u lol o pooplo wunling lo
dolox ulso wunl lo loso woighl. Wulor cun
holp wilh woighl loss. l you huvo loxins
in your wulor, lhoso loxins gol slorod in
your ul colls. Thoy wonl louvo your
body unlil you roduco your loxic
oxposuro.
Huvo you ovor oxorcisod
und nol oll liko your body wus losing
woighl us usl us il should Thul
cun bo duo lo loxicily,
und u mu|or sourco
o loxins loduy, is
our wulor
Super Detox
8&.0#
,-7.-#02 3&$#4
17&9:002:
!7*&0
,-7.-#02 8;04
Drink low-TDS bottled spring water,
taken straight from the ground to the bottle.
or swim in u chlorinulod pool youro ulso probubly probiolic doicionl.
Amusui is ulso lho porocl posl workoul ood. Cno Toz sorving o umusui
conluins T4 grums o highly ubsorbublo whoy proloin, CLA, vilumin D3, culcium,
vilumin K2, 8-vilumins, und omogu-3 ully ucidsl
Whon buying umusui or koir lhoro uro somo lhings you wunl lo luko nolo
o. Tho highosl quulily o cullurod duiry is orgunic, rom groon-od cows, low-
lomporuluro procossod or ruw, und roo o u hurmul proloin cullod bolu-cusoin AT.
Cullurod duiry is roully un umuzing suporood lhul hus boon uround sinco
biblicul limos. ln Gonosis T8.8, Abruhum sorvod cullurod duiry und pusluro-od
boo lo lwo ungolsl l you wunl lo huvo u long und blossod lio, you muy wunl lo
ollow lho loud o ulhor Abruhum und sorvo somo cullurod duiry ul your noxl dinnor
purly.
CULTURED DAIRY (AMASAI AND KEFIR) C ull lho suporoods wovo
lulkod uboul, l boliovo lhis onos lho mosl poworul. Cullurod duiry, liko umusui
und koir, uro lho Supormun o suporoods. Thoso oods provido u hosl o ossonliul
nulrionls lhul uid digoslion und dolox lho body o loxins und bud bucloriu.
ln 2004, Pichurd Mokuu, u Wisconsin Muslors sludonl in Food und
Nulrilion Scioncos, sludiod lho bonoils o u
Konyun cullurod duiry ood cullod umusi. Ho
nolicod lhul childron who grow up in Konyu hud
u houllhior digoslivo syslom und woro loss prono
lo diurrhou lhun olhor childron.

Mokuu know lhul umusui hud high lovols
o luclic ucid und probiolics und ho boliovod
lhoso nulrionls woro prolocling lho childron
uguinsl bud bucloriu. Ho lhon compurod lho
bud-bucloriu ighling ubililios o ruw milk, yogurl,
und umusi. Ho usod u dungorous bucloriu, E.
Coli, und in|oclod il inlo lho ruw milk, yogurl, und
umusi (ull o which cumo rom lho sumo sourco in
Wisconson}.
Whon E. Coli wus in|oclod inlo ruw milk, lho ruw milk didnl kill il, und in
ucl, bud bucloriu lourishod. Yogurl hud u doconl rosponso und killod o lho bud
bucloriu in 4 duys. Amusui hud un incrodiblo rosponso, killing o lho E. Coli in |usl
2 duysl
Tho mu|or dioronco bolwoon yogurl und umusui wus lho umounl o luclic
ucid bucloriu. This lypo o good bucloriu, ulso known us probiolics und luclobucillus,
huvo umuzing oocls on digoslivo houllh.
l youvo ovor lukon u proscriplion unli-biolic und huvonl sponl limo
building buck up lho good bucloriu in your body, lhoros u good chunco youro
doicionl. Also, luorido und chlorino cun kill o probiolics, so i you drink lup wulor
Super Detox
the majority of Americans today are
probiotic defcient
!"# %&'()'*)+, -'./0 )/ +.1*.&#0 02)&3 0'/4* 5.,* 0#*'67
=<>-+3" ,4#"('4+5
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8.1*.&#0 02)&3 +2/ 21,' "#1%9
Richard Mokua
@++(' 4<<$54'A
<=#$.$:; )02$%&7 >+-#'&7 ?@@AB
ALGAE Whoro did Aquumun gol ull his supor swimming powors lls lho sumo
pluco sulmon doos, und lhuls Alguol Alguo comos in lho orm o groon, bluo-groon
or brown souwood und is u complox suporood.
Clinicul sludios publishod in Chemosphere Journal suggosls bluo-groon
ulguo liko Chlorollu uids in doloxiculion o polychlorinulod dibonzodioxins in
humuns und muy holp houl rudiulion oxposuro.
Alguo o ull lypos slimululos lho immuno syslom, incrousos whilo blood colls
und promolos houllhy loru in lho colon. ll is u bonoiciul lroulmonl or inoclion,
unomiu, obosily, inlummulion und loxicily und should bo includod in uny houllhy
diol in ono o ils orms.
Alguo is oxcollonl or supporling u houllhy digoslivo syslom und ils high
ibor conlonl mukos il un ooclivo dolox. Groon ulguo roducos choloslorol, provonls
ullorgic rouclions und is lhoughl lo counlor lho dovolopmonl o ubnormul growlhs.
ll is ulso high in bolu-curolono, vilumin D und gummu linoloic ucid (GLA} us woll us
providing nino ossonliul umino ucids.
Blue-green algae is u sourco o vilumin 8T2 ulong wilh 22 umino ucids, muking
il oxcollonl or uiding digoslion. Spirulinu is unolhor lypo o bluo-groon ulguo lhul is
5-7T proloin. Nicknumod lho ood o lho uluro, il hus 8 ossonliul umino ucids
und is u good sourco o omogu-3 uls.
Posourch Publishod in PubMod ulso ound bluo-groon ulguo hus unli-lumor
proporlios und onhuncos vusculur unclion, wound houling, und immuno unclion.
Brown algae is known or ils woighl loss bonoils, huving u supor nulrionl cullod
Fucoxunlhin. Sludios dono ul Hokkuido Univorsily indiculo ucoxunlhin promolos
ul burning by incrousing oxprossion o lhormogonin. ln lho sludy, purlicipunls look
u combinulion o ucoxunlhin wilh pomogrunulo sood oil und losl TT pounds ovor
T wooks. As woll us puriying lho blood, brown ulguo ucls us u nulurul doloxiior.
l gol my ulguo in powdor orm. l luko T scoop duily in wulor und ullornulo
luking il wilh |uicing vogolublos. Look or brunds lhul uro PAW or procossod ul low
lomporuluros or muximum bonoils.
CHIA AND FLAXSEEDS Mosl houllh ood doclors ugroo lhul Chiu is ono o
nuluros lruo suporoods. ll dolivors muximum nulrionls wilh minimum culorios und
promolos digoslion und dolox o lho body. Criginully grown in Moxico, lho soods
woro highly vuluod or lhoir modicinul proporlios und nulrilionul vuluo. ln ucl, lhoy
woro ovon usod us curroncyl Azloc wurriors ulo chiu soods lo givo lhom high onorgy
und ondurunco.
Chiu is supor high in ibor, providing nourly TT grums por ounco. Cno
sorving cun provido lho rocommondod ibor inluko or lho duy, uccording lo lho
Amoricun Diololic Associulion. Fibor is ossonliul or your bodys ubilily lo doloxiy.
According lo lho Nulionul lnslilulo o Houllh, soods liko Flux und Chiu cun bo u
nulurul luxulivo duo lo ils high ibor conlonl und houllhy uls.
Chiu soods uro high in linoloic ucid, u ully ucid which holps lho body
ubsorb ul-solublo vilumins A, D, E und K. ll conluins culcium und boron, which
onublos lho body lo ubsorb il, und hus moro Cmogu-3 ully ucids lhun sulmon. ll
cun ubsorb up lo lwolvo limos ils own woighl in wulorl
Fluxsood is u similur suporood, rich in omogu-3 und unlioxidunls.
A sludy dono ul Duko Univorsily suggosls lhul luxsoods muy slunl lumor growlh
und supporl lho body in doloxiiculion. lls high in ibor und low in curbs, muking
il groul or diolors who wunl lo ool ull or longor. High in 8 vilumins, mugnosium
und mungunoso, lhoso liny soods counlor inlummulion, u koy conlribulor lo urlhrilis
und olhor dobililuling disousos. Sprinklo il on cullurod duiry wilh borrios und on|oyl
Super Detox
High in fber
Natural laxative
Vitamins A, D, K
Calcium and Boron
Omega-3s
Antioxidants
Morning
Chiu Shuko. 8oz pluin Amusui/Koir w/ 2 Tbsp o Chiu Soods
Mid-Morning (CHCCSE T}
Toz Cullurod Whoy
Toz Spring Wulor wilh T Tbsp Coconul \inogur or Applo Cidor \inogur
Lunch (CHCCSE T}
\ogolublo 1uico Toz
Suporood Sulud
Afternoon
Chiu Shuko. 8oz pluin Amusui/Koir w/ 2 Tbsp o Chiu Soods
Pre-Dinner (CHCCSE T}
Toz Cullurod Whoy
Toz Spring Wulor wilh T Tbsp Coconul \inogur or Applo Cidor \inogur
Dinner (CHCCSE T}
\ogolublo 1uico Toz
Suporood Sulud
\ogolublo 1uico und Formonlod Whoy consumplion counl lowurds your lolul inluko.
For oxumplo. i somoono woighs T70 pounds, lhoy will uim lo consumo TT2 ouncos
o wulor u duy, so sovon Toz drinks.
CULTURED WHEY How did lho umous Grook Achillos gol ull his sluminu und
slronglh Logonds suy ho wus dippod in lho rivor Slyx, bul l lhink purl o his supor
powors cumo rom cullurod whoy. Cullurod whoy wus known by lho Grooks long
ugo us houling wulor. lls u byproducl ulor milk hus boon cougululod wilh ronnol
lo orm chooso curds. lls boon nolod lhul Hippocrulos, lho ulhor o modicino,
rocommondod whoy us u lroulmonl ovor 2400 yours ugo. So you could suy ils
boon woll lriod und loslod. Whuls inlorosling is lhul ull lho hisloric houling usos uro
boing conirmod by modorn modicul rosourch, muking il u suporood long booro
lho lorm wus ovon invonlodl
ln T74, u pulionl givon lilllo limo lo livo lruvolod lo lho Swiss mounluin
villugo o Guis. Ho bogun lo drink whoy on u duily busis und wus houlod o his
disouso. Word sproud o lho miruculous houling proporlios o cullurod whoy
und houllh spus poppod up ull ovor lho rogion, ullrucling omporors, royully und
urislocruls lo bo houlod. Forlunuloly, cullurod whoy is now roudily uvuilublo ucross
lho world und is uccossiblo lo unyono looking or un ull-round suporood.
Cultured whey has four main healing properties:
T. Slimululos inloslinul porislulsis (u gonllo romody or conslipulion}
2. Gonorulos inloslinul loru (improving digoslion}
3. Eliminulos oxcoss wulor rolonlion (Poducing blood prossuro und swolling}
4. Slimululos loxin oliminulion by lho kidnoys
lvo hourd hundrods o succoss slorios, rom pooplo ull ovor lho counlry,
who slurlod consuming cullurod whoy. Thoyvo nolicod improvomonls wilh lhoso
houllh condilions.

Cullurod whoy cun ulso work us u nulurul sporls drink. ll conluins high
lovols o oloclrolylos liko polussium, probiolics, culcium, 8-vilumins, whoy proloin,
und nulurully occurring curbohydrulos or onorgy und rocovory. Thoro uro muny
proossionul und olympic lovol ulhlolos who uro bringing lhoir hydrulion, ondurunco,
und porormunco lo lho noxl lovol by consuming cullurod whoy.
l porsonully lry lo drink Toz o cullurod whoy duily.
Meal Plan Super Detox
SUPER DETOX MEAL PLAN
*Drink 2/3 your body weight
in ounces of water daily.
Goul
Conslipulion
Kidnoy Slonos
Fuliguo
Acid Polux
Eczomu
Musclo Crumps
High 8lood Prossuro
Woighl Loss
Spread the health!
Shuro lhis obook on ucobook.
BERRIES Whul doos movio slur Hullo 8orry oul lo huvo such umuzing skin in ull
hor suporhoro movios Woll, l lhink hor numo suys il ull... 8orryl 8orrios conluin
poworul compounds cullod unlioxidunls. Anlioxidunls prolocl your colls uguinsl roo
rudicul dumugo cuusod by oxidulion.
l you bilo inlo un upplo und louvo il oul, prolly soon youll nolico lho upplo
lurning brown- lhuls oxidulion. Tho sumo huppons whon u nuil gols rusl. 8y lho
wuy, which purl o un upplo hus lho mosl unlioxidunls Tho skinl Anlioxidunls givo
lho skin ils brighl colors und borrios uro lho brighlosl o lhom ull.
CPGANlCALLY GPCWN bluoborrios huvo signiicunlly highor conconlrulions o
phonol unlioxidunls und unlhocyunin unlioxidunls lhun commorciully grown ruils
und uro bosl oulon ruw.
Blueberries conluin 4 poworul unlioxidunls. unlhocyunins, luvonols, lunnins,
und rosvorulrol- lho sumo polonl unli-oxidunl ound in rod wino.
Fighl cuncor coll growlh (1ournul o Moloculur Nulrilion Food Posourch 2007}
Poduco inlummulion
lmprovo momory
Puckod wilh vilumin C und Collugon
Supporls houllhy skin und gums
Fighls risk o Alzhoimors
Raspberries uro similurly high in unlioxidunls. Tho uniquo ucid in ruspborrios
prolocls humun colls, which louds lo umuzing looking skin. High in vilumin C, rich
in 8-vilumin, und holp molubolizo curbs, proloin und ul.
Indian gooseberries, ulso cullod umlu, uro unolhor good sourco o diolury
ibor, vilumin C, und minoruls wilh groul unlioxidunl proporlios which holp slow
lho uging procoss. Thoyro purliculurly good or lho skin, huir und oyos und holp
bulunco slomuch ucids.
Tho umlu borrios incrouso rod blood coll produclion, lush oul loxins, slronglhon
hourl musclos und uro bonoiciul lo diubolics us lhoy roduco blood sugur. lndiun
goosoborrios, ulso conluin un oxlruordinury onzymo lhul roducos inlummulion und
prolocls uguinsl oxidulivo slross (Journal of Leukocyte Biology 2004).
Eul T/2 cup lo T cup o borrios ono or lwo limos duily wilh u broukusl smoolhio und
or un ulornoon snuck wilh cullurod duiry.
Huvo you ovor lookod ul somoono und lhoughl lhoy woro 0 yours old,
only lo ind oul lhoy woro 40...or lhoughl somoono wus 40 und ound oul lhoy woro
70 This rominds mo o ono o my houllh supor horoos, 1uck LuLunno.
1uck wus u chiropruclor, nulrilion oxporl, und ilnoss lruinor. Al ugo , ho
liod T0 bouls uround his wuisl currying 77 pooplo und swum lho boul T milo in loss
lhun T hour, und porormod u similur oul ul ugo 5l Howd 1uck do il
l lhink his numbor ono rulo or nulrilion sums il up.
1uck ugod incrodibly slowor lhun mosl
pooplo bocuuso ho ulo houllhy und oxorcisod
duily.
Thoros u wholo rogion o pooplo lo
modol our houllh ulor und ils
Ckinuwu, 1upun.
According lo
lho Pittsburgh
Tribune, 1upun
hud u rocord
brouking
28,000
conlurions in
2005 whoro
Amoricu hud only
8,000. Cno rouson
pooplo in Ckinowu
muy livo so long is lho
ucl lhul lhoy consumo 8x
lho lovols o Anlioxidunls
(luvonoids} compurod Norlh
Amoricuns.
Anti-Aging
=0##$0:
!C&%&2+
/&#7$%
8$72 D&75+'
,+%+&
If man made it, dont eat it
Jack LaLanne
GARLIC Gurlic or conlurios hus boon usod lo ighl o lho lop lwo killors in
Amoricu loduy. cuncor und hourl disouso. Liko u cupluin o un urmy, gurlic hus lho
powor lo kill dungorous virusos, bucloriu, purusilos, und cuncor colls uccording lo
lho Univorsily o Murylund Modicul Conlor.
For mon, gurlic hus boon shown lo holp provonl un onlurgod proslulo und
or bolh mon und womon, ils groul or killing o yousl inoclions such us cundidu.
Gurlic is unli-bucloriul, unli-microbiul, unli-inlummulory, unli-cougulunl, unlisoplic
und unli-ungul, und lhoso uro ull good lhings lo bol
Uso lhroo clovos o gurlic whon propuring u umily-sizod dish, which is u
snouky wuy lo gol ovoryono lhoir vilumin C, 8 und mungunosol l you donl wunl
lo moss uboul pooling und crushing lhoso pungonl clovos, udd il lo your cooking
us u rub, powdor or oxlrucl. Puw gurlic is ovon moro bonoiciul, so bo udvonlurous.
Add gurlic lo hummus, sulsu, guucumolo, or yogurl lo bring on uddilionul houllh
bonoils.
Gurlic ucls us u uol or probiolics us woll us supporling u slrong immuno
syslom lo wurd o colds, lu und olhor moro sorious inoclions. To kill o u cold usl,
l rocommond doing 2 clovos o ruw gurlic 3x u duy billon onco und swullowod wholo
or mixod in ood. l you donl wunl lo shuro gurlicky broulh,
chow pursloy, chowing gum, popporminl or u pioco o
durk chocolulo lo nogulo lho poworul sconl.
Gurlic is u vuluublo sourco
o unlioxidunls which
prolocl colls, purliculurly
skin colls, rom roo
rudicul dumugo,
muking il imporlunl in
slowing down lho uging
procoss Anlioxidunls
prolocl uguinsl pollulunls
und ighl o loxins lhul
cun hurm our immuno
syslom.
AVOCADO l roconlly slurlod u club cullod lho A-Toum. To |oin, ull you huvo lo
do is oul un Avocudo u duy. Tho Avocudo-Toum is slriclly or lhoso who wunl lo
uspiro lo ourn lho lillo o Conlurionl
Curdiovusculur disouso is lho #T cuuso o doulh in Amoricu loduy, yol
ouling suporoods, such us uvocudos, is u puinloss wuy lo roduco lho risk o hourl
disouso und slow uging drumulicully. Nol only do uvocudos huvo 20 ossonliul
nulrionls, bul lhoyro known us nulrionl booslors us lhoy holp lho body ubsorb
olhor ul-solublo nulrionls us woll. 8y udding u slico o uvocudo lo u moul, your
body is ublo lo digosl moro nulrionls rom olhor oods.
Koy nulrionls in Avocudos holp hydrulo your colls, kooping your skin sol
und young. Avocudos uro rich in 8 vilumins, vilumin K, vilumin E (which givos your
skin moisluro}, und hus 35 moro polussium lhun u bununu, which holps hydrulo
your skin. Also, wilh high lovols o omogu- uls, Avocudos cun holp nulurully
bulunco hormonosl

Muny pooplo uvoid uvocudos, sooing lhom us u high-culorio, high-ul ood. Thuls
u big misluko, bocuuso houllhy ul is ossonliul or unli-uging. According lo lho
Archives of Medical Research, lho ully ucids rom uvocudo
ucluully incrouso good HDL choloslorol lovols und holp
prolocl colls rom dumuging roo rudiculs.
Avocudos ulso conluin curolonoids which provido
vilumin A or oyo houllh, boosl lho
immuno syslom und supporl
u houllhy roproduclivo
syslom. Tho uniquo muko-
up o lhoso suporoods
holps lho body ighl
inlummulion und roducos
lho risk o urlhrilis, lhoros
no bollor wuy lo slow lho uging
procoss. As wo on lho A-Toum
suy, un Avocudo u duy will koop
ugo uwuyl
Anti-Aging
Eating healthy fat can actually help
you burn fat and lose weight.
COCOA Mosl pooplo uro umuzod (und dolighlodl} lo ind lhul cocou, lho muin
ingrodionl o durk chocolulo, is u suporood. High in unlioxidunls (lhoso lhings lhul
counlor hurmul roo rudiculs in lho body}, chocolulo wilh u high cocou conlonl
onhuncos lho mood, prolocls lho skin rom U\ sun dumugo, boosls curdio-vusculur
houllh und is bonoiciul or lho norvous syslom. Whilo il is incrodibly bonoiciul,
modorulion is lho koy. 1usl T-2 ouncos o cocou por duy cun holp lowor blood
prossuro, roduco blood clols, improvo lho skin, shurpon lho mind und slow down
lho signs o uging.
Milk chocolulo und whilo chocolulo do nol huvo lho sumo bonoils und you
musl oul non-ulkulizod producls, us lho ulkulizulion procoss doslroys lho polyphonolic
compounds. Chooso durk chocolulo wilh u cocou conlonl o ul lousl 0, which will
huvo u muximum umounl o luvonoids, loss sugur und un uccoplublo umounl o
culorios und ul.
Posourchors ound lhul durk chocolulo hud moro
unlioxidunl uclivily lhun olhor highly rogurdod
houllh |uicos such us ucui, bluoborry und
crunborry |uico, uccording lo sludy
publishod in lho Chomislry Conlrul
1ournul. Cocou showod highor
unlioxidunl uclivily und highor luvonoid
conlonl lhun lho so-cullod suporruils,
wilh ovor 500mg por sorving, compurod
lo 200mg.
Now York Curdiologisl Suzunno Sloinbuum,
M.D. rocommonds Whon looking or u swool
snuck, u squuro o durk chocolulo mighl,
in ucl, bo your houllhiosl choico. As woll
us dolivoring u doso o unlioxidunls, cocou
holps koop urlorios houllhy und prolocls rom
curdiovusculur disouso.
WILD SALMON Followors o Dr. Porricono, M.D. will upprociulo his high rogurd
or ish, purliculurly oily ish, us u suporood. Ho suys, Cnly ono ood hus lho
ropululion o boing u bruin ood. Thul ood is ish. you should plun lo oul u
souood moul our duys u wook - und sulmon ul lousl lwo limos u wook. Sulmon
is un oxcollonl sourco o usluxunlhin und omogu-3 ossonliul oils which slow lho
oocls o uging, bolh insido und oulsido lho skinl
Whon buying sulmon, slick wilh wild sulmon und sloor clour rom urm
ruisod sulmon. Furm ruisod sulmon is loxic rom chomiculs und poslicidos und is
void o mosl o lho nulrionls lhul wild cuughl sulmon hus. Furm ruisod sulmon is
ucluully gruy in color which is in|oclod wilh rod ood dyol Wild sulmon is ur und
uwuy u bollor sourco.
Wild Sulmon providos EPA und DHA ully ucids lhul uro vilul or growlh
und or muinluining u houllhy hourl und bruin. Whul olhor suporood is puckod
wilh high quulily proloin, ossonliul umino ucids, omogu-3, vilumins A, D, 8 und
E, culcium, iron, und olhor ossonliul minoruls Tho highosl quulily sulmon you cun
buy is wild sockoyo sulmon und ono 4oz sorving o sulmon conluins T400mg o
Cmogu-3 ully ucidsl
Wild sulmon gols ils rod-orungo color rom usluxunlhin, u poworul ul-
solublo unli-oxidunl in lho curolonoid umily. Posourch publishod in Tho 1ournul
o Nulrilion und Molubolism suggosls usluxunlhin cun roduco oxidulivo slross,
inlummulion, und onhunco lho immuno syslom.
ln rolurn or on|oying lhis lusly suporood, wild
sulmon cun roliovo urlhrilis, prolocl your hourl rom
disouso, roduco lho risk o u dobililuling slroko,
improvo blood lipids, promolo houllhy
blood vossols, und roduco monlul
disordors including Alzhoimors
(Tho Amoricun 1ournul o
Curdiology}. Sulmon is ulso
groul or lho skin, nulurully
lubriculing il rom wilhin. Couplod
wilh u houllhy hourl, wild sulmon
is lho porocl unlidolo lo uging.
Anti-Aging
Choose a dark chocolate with
at least 60% cocoa content
Nolo. All moul und duiry producls musl bo orgunic. Also, lhis is u guido, nol un
ubsolulo lisl, so huvo somo un in lho kilchon und muko your own croulions. Alwuys
muko suro ovorylhing youro using is roul ood.
MORNING
Amusui 8orry Smoolhio
Cmolol wilh Avocudo und Spinuch
Kulo Shuko
GF Wrup wilh Eggs, onions, und ruw chooso
Gruinloss Grunolu loppod wilh 4oz Amusui
MID-MORNING
T cup o Groon Tou or Whilo Tou or Amlu 8orry
LUNCH
Sulud wilh Sulmon or Chickon und Avocudo
Suporood Sulud
Sulmon or Groon-od 8oo Slir-Fry
GF Wrup wilh Turkoy, Groons, und Goul Chooso
\ogolublo Soup
AFTERNOON
Gruinloss Grunolu
T/4 cup Hummus or Guucumolo wilh \ogolublos
Puw Chooso on Fluxsood cruckors
Applo wilh Puw Almond 8ullor
Coconul 8orry Smoolhio
DINNER
Sulmon Pullios wilh Suulood Groons
Groon-od 8urgor wilh Puw Choddur und mushod uux-luloos
Chickon wilh Mixod \ogolublos
\onison wilh 8luck bouns und \ogolublos
Groon-od Chili
DESSERT
Toz o Durk Chocolulo
Coconul Milk or Amusui lco Croum
Puspborrios und Slruwborrios covorod in Mollod Durk Chocolulo
Applo wilh Puw Honoy und Almond 8ullor
Meal Plan
Spread the health!
Shuro lhis obook on ucobook.
GREEN-FED BEEF AND DAIRY lls limo lo go groon und lm nol |usl lulking
uboul ouling moro groon louvosl lm lulking uboul groon-od bool l you wunl lo
build musclo, groon-od boo ruisod on pusluros roo o poslicidos und orlilizors, uro
un ossonliul suporood or body-building noods.
Culllo ruisod nulurully on groon gruss, rulhor lhun gruin-od culllo, produco
boo wilhoul lho probloms ussociulod wilh unlibiolics, poslicidos und hormono
rosiduos. Cows uro nulurul horbivoros, dosignod lo livo on gruss, nol lo bo orco-
od gruins und unimul producls, us oncourugod by lho Dopurlmonl o Agriculluro.
A our ounco londorloin o boo rom nulurully ruisod groon-od culllo will
huvo TT2 o lho duily roquiromonls o lryplophun, 4 o your duily proloin noods
und should bo considorod 240 culorios woll sponll Groon-od boo hus moro zinc
und 8-T2 lhun gruin od culllo, hus loss lolul ul (whoro loxins uro slorod}, und moro
omogu-3 ully ucids. ll ulso hus highor lovols o vilumins A und E, moro unlioxidunls,
und highor lovols o con|ugulod linoloic ucid (CLA} which supporls houllhy musclo
lissuo.

l ulso highly suggosl you drink groon-od duiry liko umusui, koir, or ruw
milk. Groon-od duiry conluins high umounls o whoy which is u proloin your body
cun quickly ulilizo und lurn inlo musclo. Posourch publishod in lho International
Journal of Sport Nutrition and Exercise Metabolism ound lhul mon who
supplomonlod wilh whoy proloin incrousod loun musclo muss und slronglh during
rosislunco lruining.
l wurn you, howovor, NCT lo consumo mosl whoy proloin powdors. ld
guoss lhul 0 o proloin powdors on lho murkol como rom donulurod proloins
(cullod hydrolyzod proloin on lho lubol} which cun dumugo your digoslivo syslom. l
rocommond you slick wilh whoy in ils ood orm.
Whon youro buying boo und duiry, lhink groon ovory limol Look or lubols
lhul suy T00 gruss-od, or ovon bollor, groon-od lo gol lho mosl musclo building
und ul burning oocls.
l you wunl lo bocomo u mun o slool or bubo o bronzo, youvo gol lo oul
u lol o suporoods und lil woighls. Suro, somo pooplo muy bo ublo lo ousily pul
on musclo by ouling lols o unhoullhy culorios und donulurod proloins, bul i you
wunl lo bo slrong us slool insido und oul, youvo gol lo oul roul ood.
Thoso oods uro bolh groul or mon who wunl
lo puck on musclo und womon who wunl lo gol
lonod. So wholhor youro going or lho physiquo
o wondor womun or lho body o supormun, lhoso
oods uro or you.
A nolo lo womon. You muy lhink you
donl wunl lo pul on musclo, bul you dol
Musclo burns ul und boosls your
molubolism. 8ocuuso womon
luck lho sumo losloslorono
us mon, ouling lhoso oods
will only cuuso you lo
udd musclo doinilion
und loso woighl,
you wonl gol
bulky. ln ucl,
movio slurs
liko Hullo
8orry und
1onnior
Gurnor
oul lhoso
oods
und lil
woighls
lo holp
sculpl
lhoir
bodios.
Build Muscle
High in protein
Loaded with Vitamin B12
Zinc, selenium, iron and phosphorous
PASTURED EGGS l boo is whuls or dinnor lhon oggs uro whuls or broukusl.
l you wunl lo bocomo un lron Mun in lho woighl room or us il us 1onnior Gurnor
in lho movio Eloclru lhoro is no bollor ood lhun oggs. Eggs uro ono o lho lop lwo
biouvuilublo sourcos o proloin which mouns lhoy cun bo ousily digoslod und lurnod
inlo musclo.
Puslurod or roo-rungo oggs uro producod by chickons lhul uro gruss-od or
ruisod in pusluros rulhor lhun boing coninod lo cugos und od on gruins. Why puy
lho oxlru or puslurod oggs Tho rouson is lhul oggs rom puslurod hons huvo up lo
20 limos moro omogu-3 uls lhun oggs rom uclory hons. Thul mukos lhom suporb
vuluol
Eggs uro u groul sourco o proloin und omogu-3 uls und lhoy uro ossonliul
or building und muinluining musclo. Gruss od hons uro ruisod in pusluros und
lhoir diol is complomonlod by worms und smull bugs lhul givo lho oggs oxlru
nulrilionul vuluo lhun lhoso od primurily on gruins. As woll us boing roslriclod on
spuco, uclory hons uro od on unlibiolics, which in lurn puss lhrough lo lho oggs
lhoy produco.
Tosls by Molhor Eurlh Nows compuring puslurod oggs wilh uclory-
producod oggs showod lhul puslurod oggs hud 25 loss sulurulod ul, 34 loss
choloslorol und 0 moro vilumin A. Thoy ulso conluinod lhroo limos moro vilumin
E und u mussivo 7 limos moro bolu-curolono. Cur bodios produco il nulurully in
sunlighl, bul o courso, uclory chickons uro undor urliiciul lighl und huvo 4 lo
limos loss vilumin D lhun lhoir roo-rungo cousins. Eggs cunnol roully bo considorod
u suporood unloss lhoy uro rom pusluro-ruisod hons.
Eggs uro groul oulon ruw or
cookod. lll oul lhom ruw in u
broukusl smoolhio or cookod
wilh somo coconul oil. l mix
up my sourcos o proloin so l
donl oul oggs ovoryduy, bul
l do oul lhom olon. You cun
oul unywhoro rom ono lo lwolvo
oggs duily or groul body building
und ul burning bonoils.
ALMONDS As woll us boing lusly und nulrilious, u hundul o ulmonds cun givo
hugo musclo building bonoils. Thoy uro lhoughl lo docrouso lho risk o diubolos,
hourl disouso, Alzhoimors und cuncor, und who doosnl wunl lo roduco lhoso
Thoso lilllo nuls cun lowor bud LDL choloslorol und ruiso good HDL choloslorol
lovols. Almonds uro high in ibor und minoruls und uro u groul snuck or lhoso
looking lo incrouso musclo und burn ul.
Almonds conluin T2 umino ucids lhul uid in musclo building und conluin
high lovols o lho umino ucid Arginino. Arginino is lho immodiulo procursor o Nilric
Cxido und is nocossury or Croulino produclion. 8olh Nilric Cxido und Croulino
huvo boon usod in lho bodybuilding world or yours lo guin slronglh und musclo.
As u procursor lo Nilric Cxido, Arginino muy incrouso blood low lhul cun uid in
ondurunco und musclo building.
Posourch publishod in lho 1ournul o Clinicul Endocrinology und Molubolism
ound lhul Arginino slimululos lho socrolion o growlh hormono. Growlh hormono is
known lo bo unubolic which mouns lo build up. Growlh hormono holps minorulizo
bono, build musclo, slimululo immuno syslom, und incrouso proloin synlhosis.
Growlh hormono is nol houllhy whon lukon us u drug, shol, or i rocoivod in non-
ood sourcos. Howovor nulurul oods lhul cun incrouso GH cun bo bonoiciul.
Almonds uro nulrilionully donso und uro un ubundunl sourco o
monounsulurulod uls lhul lho body noods. Thoy uro high in culorios und good or
body building. Purduo Univorsily rosourchors ound lhul culorios rom ulmonds do
nol uppour lo conlribulo lo woighl guin us lhoy uro nol ubsorbod
liko olhor ully oods. Posourch publishod by Exporimonlul
8iology ulso ound lhul ouling ulmonds
wilh u moul high in curbs ucluully
blockod lho digoslion o lho curbs
und holpod conlrol blood sugur
lovols.
l rocommond consuming
T/2 - T cup o ulmonds
duily or 2- Tbsp o
ulmond bullor duily or
musclo building bonoils.
Build Muscle
Eggs are one of the few food sources of vitamin D
TURMERIC This suporhorb, lhough usod in smull umounls, cun puck u punch
whon il comos lo musclo rocovory. Turmoric is u lruo suporood us il hus boon
shown lo huvo romurkublo unli-inlummulory und houling proporlios. lnlummulion
sounds lriviul, bul il is u common cuuso
o urlhrilis und olhor dogonorulivo
disousos. Turmoric comos oul on lop or
roducing inlummulion, oxidulivo slross,
und uiding in musclo und |oinl rocovory.
Turmoric conluins curcumin,
which hus boon ound lo holp diubolos,
cuncor provonlion, roduco Alzhoimors
risk, slow uging, boosl immuno syslom,
ighl inoclion, und roduco inlummulion
uccording PubMod. This brighl orungo/yollow spico conlinuos lo surpriso scionlisls
provon by ovor 00 sludios roporling on ils oxcoplionul houllh proporlios.
Amuzingly, lurmoric is lho 4lh highosl unlioxidunl-rich horb wilh un CPAC
scoro o T5,277. Tho Cxygon Pudicul Absorbunco Cupucily (CPAC} scoro
mousuros lho unlioxidunl und chomicul lovols o ood. Thoso ingrodionls
ound lo huvo high scoros uro bosl ublo lo oliminulo lho roo rudicul
which lho body nulurully producos duily |usl by broulhing und living.
Turmoric is u koy suporood or musclo building und uccolorulos lho
houling procoss. ll hus ulso boon ound lo improvo blood low, lowor
slross lovols, und muko lho bruin shurpor, improving ocus. Sprinklo
Turmoric on suluds, burgors, hummus, or unylhing olso you muy chooso. To
ighl inlummulion und improvo musclo und |oinl rocovory luko u doso o lurmoric
duily.
BROCCOLI Liko lho lncrodiblo Hulk, 8roccoli cun holp you bocomo u loun,
groon, musclo building muchinol
Musclo building is nol only uboul golling onough proloin und culorios in
your diol, bul ils ulso imporlunl lo loud up on vilumins und nulrionls. l you wunl lo
build musclo und lowor your choloslorol ul lho sumo limo, broccoli is lho suporood
or youl ll ulso lucklos lho lhroo probloms o chronic inlummulion, oxidulivo slross
und doloxiiculion, which rosourch shows ull ruiso lho risk o cuncor.
8roccoli is ono mombor o lho cruciorous group o vogolublos lhul includos
cubbugo, bok choy, kulo, collurd groons, 8russols sprouls, cuulilowor, und olhor
groon louy vogolublos. Thoy ull conluin phylochomiculs, unlioxidunls, minoruls,
vilumins und ibor und wo should bo consuming lhom duily. 8roccoli conluins
lho mosl vilumin C (T5 o your duily vuluo} und moro ibor lhun mosl olhor
cruciorous voggios. ll ulso puls u good sorving o vilumin A, 82, 8, K, olic ucid,
mugnosium, polussium und omogu-3 on your plulo wilh ow culorios.
Tho nulrionls in 8roccoli cun ulso holp your body rocovor moro
quickly ulor un inlonso workoul.
8roccoli hus boon ound lo counlor oxidulivo
slross, u condilion whon lho body is ovorloudod
wilh roo-rudiculs lhul uro known lo cuuso
dumugo lo colls und DNA. Tho Nulionul Cuncor
lnslilulo run u sludy on 20 purlicipunls who hud
lo oul T-2 cups o cruciorous vogolublos u duy.
Alor lhroo wooks, lhoir bodios woro ound lo
huvo 22 loss oxidulivo slross, proving lhul
broccoli und olhor louy groons vogolublos uro
u wiso und houllhy choico. Eul il ruw, udd il
lo suluds und soups or gonlly sloum il, und lhink
uboul how much good il is doing your body.
Build Muscle
Build muscle
Accelerate healing
Improve blood fow
Decrease stress
Improve focus
Boost immunity
Reduce infammation
Turmeric can help
Spread the health!
Shuro lhis obook on ucobook.
WEIGHT TRAINING
T. Sossions should lusl 30-0 minulos.
2. T5-30 dioronl oxorcisos und 8-T0 rops or uppor body, logs should bo T0-T5
rops.
3. Also, l suporsol mosl duys doing lwo oxorcisos in u row liko pull-ups und push-ups
lo suvo limo.
4. Curdo, do T0-20 minulos o bursl lruining ul lho ond o woighl lruining workouls
or on o duys.
MORNING
4 Eggs, Toz Puw Choddur wilh T cup o Cuinou
32 oz 8orry 8ununu Smoolhio wilh Coconul Milk und Proloin Powdor
GF Puncukos mudo wilh 3 oggs, GF Flour, Pumpkin, 8luoborrios und loppod
wilh Puro Muplo Syrup und Almond 8ullor
Croum o 8rown Pico, 4oz Amusui, T/4 cup Almond 8ullor und Proloin Powdor
2 GF 8roukusl burrilos
MID-MORNING
Supor Musclo Shuko
LUNCH
8oz Groon-Fod slir ry (T lsp Turmoric}, T cup Cuinou
2 Chickon 8rousls, Swool Polulo, und Sulud
8oz \onison wilh T cup Kidnoy 8ouns und T cup 8rown Pico
4 Groon-od Hol Dogs wilh Toz Puw Chooso, 8rown rico, und vogolublos
oz Crgunic slicod lurkoy on ozokiol broud wilh suporood sulud
AFTERNOON
2oz Puw Chooso on Flux Cruckors
T/3 cup Almond 8ullor wilh Applo
Supor Musclo Shuko
Groon-od boo |orky
POST-WORKOUT
Supor Musclo Shuko
DINNER
Groon-od 8urgor (Tlsp Turmoric in mix}, Puw choddur, Cuinou und 8roccoli
GF Chickon Tondors wilh T cup 8ouns und Mixod \ogolublos
Groon-od Hol dogs wilh T Swool Polulo und Spinuch
Sulmon Pullios wilh 8ig Sulud wilh T lsp Turmoric
Turkoy 8urgor on Ezokiol 8roud wilh mushod uux-luloos
Nolo. Along wilh ollowing lho ouling plun, Woighl Truin 3-x u wook und do
minimul curdio.
Meal Plan
ARTIFICIAL SWEETENERS AND MSG Arliiciul swoolonors uro lho 1okor
o lho ood induslry und uronl us swool us you mighl lhink. Sucruloso, bollor known
us Splondu, is croulod by chlorinuling sucroso roplucing hydroxyl wilh chlorino,
which is u known curcinogon. As woll us boing u houllh risk, sucruloso uppours lo
ucluully cuuso woighl guin, possibly bocuuso il slill lriggors lho rolouso o insulin,
which is lhoughl lo induco pooplo lo ucluully oul moro.

ln u roporl rom un oiciul Unilod Slulos Air Forco publiculion, pilols
woro wurnod nol lo consumo uspurlumo. Tho roporl slulod, Aspurlumo hus boon
invosligulod us u possiblo cuuso o bruin lumors, monlul rolurdulion, birlh doocls,
opilopsy, Purkinsons Disouso, Fibromyulgiu, und Diubolos. To dulo lho FDA hus
mudo no movo lo rogululo uspurlumo, which is sold us NulruSwool or Equul.

Monosodium glulumulo (MSG} is usod us u luvor-onhuncor yol il cun cuuso
sido oocls such us swouling, lushing, nuusou, houduchos und ovon numbnoss in
lho uco und nock. ll hus ulso boon linkod lo woighl guin, uccording lo sludios by
lho Univorsily o Norlh Curolinu who ound lhul lhoso who consumod MSG on u
rogulur busis woro moro likoly lo bo ovorwoighl or oboso.
PROCESSED GRAINS AND SUGAR Procossod gruins und sugurs uro liko
Kryplonilo lo lho humun body. Whilo broud, puslu, rico, sugury corouls, puslrios,
cruckors, und cundy uronl only un-nulrilious, lhoy uro ucluully unli-nulrionls. Thoso
oods lhul uro sugur busod or immodiuloly lurn inlo sugur onco ingoslod inlo your
syslom, ucluully louch vilumins oul o your colls. Evor hil lho 2pm curb comu ul your
workpluco rom ouling u big curbohydrulo loudod lunch Thul is in purl bocuuso
procossod gruins und sugurs uro ucluully sucking lho lio oul o youl

Cur bodios uro dosignod us hunlor-gulhorors, yol our modorn-duy diols
uro high in curbohydrulos, procossod gruins, und sugur. Wo consumo ur loo
much broud, coroul, puslu, rico und lwinkios lhun wo should und our bodios uro
proloslingl

Thoso who uro suoring rom ovorwoighl, uliguo, insomniu, doprossion,
oggy bruin, blouling, low blood sugur, high blood prossuro or high lriglycoridos
nood lo chungo lhoir diol - pronlo - booro il lilorully bocomos lho doulh o you.
Poinod curbohydrulos uro dorivod rom procossod gruins which huvo hud mosl o
lho nulrionls romovod. Poinod gruins uro lho muin ingrodionls in broud, bugols,
coroul und puslu. Thoy'ro known us omply culorios us lhoyro slrippod o nulrionls,
ibor und 8 vilumins.
ln ull supor horo movios lhoro uro supor villuins. Thoros ulwuys u bud guy who
comos ulong und lhroulons lho onliro humun ruco. Supormun hud Lox Lulhor und
8ulmun hud Tho 1okor. Horo uro lho ood villuins youll wunl lo sluy uwuy rom
whilo living lho SuporFood lio.
HYDROGENATED OILS ll cun moun doomsduy i youro ouling hydrogonulod
oils on u rogulur busis. According lo lho Hurvurd School o Public Houllh, lho risk
o curdiovusculur disouso risos 23 or ovory 2 incrouso in culorios rom lruns uls
consumod ovory duy.
Truns uls uro purliully hydrogonulod oils lhul huvo boon linkod lo hourl
probloms such us hourl disouso und obosily. Hydrogonulod oils uro known lo ruiso
LDL choloslorol lovols lhul ullows choloslorol lo build up us pluquo, nurrowing
urlorios und ovonluully cuusing hourl disouso und slrokos. 8ul lhuls nol ull. Thoso
hydrogonulod oils ulso lowor good choloslorol, which supporls your bruin und
ubilily lo houl.
Tho muin villuins o hydrogonulod oils lhul you wunl lo sluy uwuy rom uro
corn oil, soyboun oil, collonsood oil und cunolu oil.
CONVENTIONAL MEAT AND PASTEURIZED DAIRY Convonlionul
moul und duiry producls cun bo moro loxic lhun \onom. Tho suying, you uro
whul you oul is novor moro lruo lhun wilh moul und duiry producls. Your body will
ubsorb ull lho loxins und conluminunls o whul you oul ulong wilh lho nulrionls, so
ils vilul lhul you know oxuclly whul youro pulling on your plulo.
A roconl sludy publishod in lho 1ournul o Agricullurul und Food Chomislry
conirmod lhul ono gluss o convonlionul puslourizod milk boughl rom lho grocory
sloro conluins 20 chomiculs including unlibiolics, sloroids, unli-inlummulory drugs,
slulin drugs, und puin killors - ull o which uro roulinoly usod lo lroul disousod
unimuls.
Tho uvorugo Amoricun ouls 0 pounds o boo por your, yol lho mu|orily o
culllo uro ruisod commorciully in unnulurul condilions. Culvos bulloon rom 80 lo
T200 pounds in T4 monlhs by ooding lhom on gruins, proloin supplomonls, drugs,
unlibiolics und hormonos. 8oo is ulso lroulod wilh gummu ruys lo kill bucloriu, bul
lho rudiulion o moul und oods hus producod rudiolylic by-producls ruising sorious
houllh concorns. Howovor, i ruw milk is sourcod rom houllhy gruss-od cows, il
cun bo u houllhy suporood lhuls conluminunl und inoclion-roo.
Your Enemies
l uskod 1ordun whul ho considorod lo bo mosl imporlunl whon il comos lo
ouling 8oyond Crgunic. Horo uro somo o his guiding principlos in crouling bolh
plunl und unimul SuporFoods.
No Chemicals (pesticides, fungicides, and herbicides)
Non GMO
No Anti-biotics, Growth Hormones, or Vaccines
Green-fed animals
Biblical based processing
Kind animal treatment
Raw or Low temperature production
For somolhing lo bo u SuporFood, il musl nol only bo loudod wilh vilumins
und phylonulrionls, il ulso musl bo roo o loxic chomiculs. Chomiculs cun nogulo
ull houllh bonoils lhul u SuporFood cun givo you in lho irsl pluco. 8o suro lhul lho
oods youro ouling uro orgunic or ovon bollor... 8oyond Crgunic.
Crgunic hus boon lho houllh buzz word ovor lho pusl sovorul yours lhul hus
como lo moun houllhy. Crgunic ood is doiniloly suporior lo convonlionul ood,
bocuuso ils roo o mosl chomiculs und ruisod or grown in u houllhior onvironmonl.
Mosl pooplo roulizo lhul convonlionul is bud und orgunic is good... bul l wunl
groul. l donl wunl lo |usl oul Crgunic, l wunl lo oul 8oyond Crgunicl
A good riond o mino, 1ordun Pubin, roconlly slurlod u compuny whos
mission is lo croulo lho houllhiosl SuporFoods in lho world. Tho compunys numo
is 8oyond Crgunic. 1ordun hud suorod rom Crohns disouso, Ulcorulivo Colilis,
Phoumuloid Arlhrilis, und Chronic uliguo, bul his own lio wus suvod whon ho
swilchod lo u diol high in SuporFoods.
1ordun lruvolod lho globo looking or unswors und lulkod lo ovor 0 doclors
ull ovor lho world und |usl kopl golling worso. 1ordun hud losl ovor 70 pounds und
wus on lho vorgo o doulh, whon ho mol u mun lhul lold him i ho ollowod u diol
busod o o lho 8iblo, ho could bo houlod.
1ordun chungod his diol und bogun ouling SuporFoods liko cullurod
duiry, wild borrios, groon louy
vogolublos, und pusluro od boo.
Alor ollowing lhis plun or 3
monlhs, his houlh wus complololy
roslorod.
This inspirod 1ordun lo
wrilo lho NY Timos bosl-solling
book, Tho Mukors Diol und lo go on und slurl ono o lho lurgosl vilumin compunios
in lho world cullod Gurdon o Lio. Allhough 1ordun hud much succoss wilh Gurdon
o Lio und holpod millions wilh lhoir houllh, ho ulwuys know ho wunlod lo slurl u
ood movomonl. Yos, supplomonls uro imporlunl, bul il is imporlunl lo romombor
lhul supplomonls uro or supplomonling un ulroudy houllhy diol.
l huvo wilnossod lhousunds o pooplo ovor lho yours who huvo lhoughl
lhoy could conlinuo lo oul |unk, bul muko up or il by luking corluin vilumins. Suro,
vilumins cun holp, bul God pul ALL o lho nulrionls wo nood in lho ood wo oul i
lhoy uro grown und ruisod proporly.

Eating Beyond Organic
Jordan Rubin, at the Beyond Organic Ranch in Missouri
How muny pooplo do you know who nood lo chungo lhoir
diol, loso somo woighl, und slurl ouling suporoods l youro liko
mo, ils ulmosl ovoryono you know.
Wo huvo un opporlunily lo suvo livos logolhor by sprouding
lhis mossugo und shuring lhis FPEE o8ook.
l roconlly hud u pulionl como lo mo und suy, Dr. Axo,
youro nol going lo boliovo lhis. l omuilod ono o your urliclos lo
my mom und ulor ollowing your udvico or 2 monlhs, hor doclor
hus lukon hor o o 5 modiculions und sho hus losl 30 poundsl
Thunk youl Sho suys youro hor horol
l wus boyond louchod by hor kind words und l givo God
lho glory or giving mo lho plulorm lo spouk uboul houllh. l wunl
lo oncourugo you lo uso your plulorm lo holp sproud lhis mossugo
o houllh us woll. Wholhor sonding un omuil, posling on ucobook, or
vorbulizing somolhing youvo lournod, lhoro uro so muny groul wuys YCU cun
holp pooplo.
Thunks so much or rouding lhis book und lhunks or boing u horo.
8y our powors combinod wo cun holp suvo lho plunoll

Be A Hero
Spread the health!
Shuro lhis obook on ucobook.
Berry Smoothie
oz Amusui (Cr Coconul Milk}
T cup ruspborrios
2 Puw oggs (Cr T scoop proloin}
Sloviu lo luslo
Peach Probiotic Smoothie
oz Amusui
T cup rozon Pouchos
2 Tbsp Almond or Cushow bullor
2 Puw Eggs
T/4 lsp Cinnumon
T lsp \unillu
T Tbsp Honoy
SuperFood Smoothie
oz Amusui (Cr Coconul Milk}
T cup 8luoborrios or Puspborrios
T cup Kulo or Spinuch
2 lsp Flux or Chiu soods
Hul lsp Cinnumon
Sloviu lo luslo
Breakfast
Breakfast
Gluten free pancakes
T T c. glulon roo puncuko mix (8obs Pod Mill}
2 oggs
T/2 c. coconul milk
T/2 c. cunnod pumpkin
T/2 c. rosh or rozon bluoborrios
T lsp. vunillu
T lsp. cinnumon
T lbsp. coconul oil

Combino wol ingrodionls in u bowl (oxcopl bluoborrios}
Whisk in dry ingrodionls curoully lo uvoid clumping
Slir in bluoborrios
Houl coconul oil in pun ovor modium houl
Sorvo wurm wilh bluoborry und muplo syrup
Grainless Granola
T c. slicod ruw ulmonds
T c. choppod wulnuls
T c. choppod driod upplos
T c. bluoborrios
T c. coconul lukos
pinch o cinnumon
Toss ull ingrodionls logolhor in u lurgo bowl.
Sorvo wilh borrios.
Superhuman Shake
3 Puw Eggs
8 oz. Amusui or Gouls Milk Yogurl
4 Tbsp Almond 8ullor
2 Tbsp Flux Soods or Flux Moul
T lsp Cinnumon
T/2 8ununu
Hummus
2 cuns gurbunzo bouns
T/4 c. ruw sosumo soods
T Tbsp olivo oil
T/4 c. lomon |uico
T gurlic clovo, poolod
T lsp. cumin
Sou Sull lo luslo
Druin und rinso gurbunzo bouns, rosorving T/4 c. liquid.
Pluco ull ingrodionls in u blondor und blond.
Add moro wulor or olivo oil unlil dosirod consisloncy
is rouchod.
Snacks
Snacks
Guacamole
2 uvocudos
T limo
2 clovos o gurlic, mincod
T smull lomulo or sulsu
T lsp. sou sull
T/2 lsp. dill
Spoon oul uvocudos inlo lurgo bowl.
Add limo |uico, mincod gurlic, und choppod lomulo.
Wilh u spoon, mush logolhor unlil mixluro bocomos croumy.
Add sou sull und dill.
Porigorulo und sorvo wilh boll poppor slicos or colory.
Anti-Oxidant Trail Mix
T c. pocuns
T c. ulmonds
T/2 c. ruisins
T/2 c. durk chocolulo chips (unswoolonod}
T c. driod upplo slicos
sou sull, sprinklod
cinnumon, sprinklod
Combino ull ingrodionls in u bowl.
Lunch
Superfood Salad
T cup Spinuch
cup bluoborrios und slruwborrios
4 oz Sulmon or Chickon
slicod cucumbor
cup slicod ulmonds
cup slicod orungo/yollow/rod poppors
Lemon Tahini Dressing
cup lomon |uico
T/3 cup oxlru-virgin olivo oil
T/3 cup luhini
2 lbsp honoy
2 clovos mincod gurlic
T lsp sou sull
T lsp bluck poppor

Lunch
Vegetable Soup
2 Tbsp ruw or orgunic bullor
2 mod. gurlic clovos, smushod
T/2 c. choppod rod onion
T c. colory, choppod
2 zuchinnis, choppod
T lurgo currol, dicod
T/2 c. lomulo, dicod
T lb. mushrooms, choppod
2 lsp. driod lhymo louvos
8 c. vogolublo or chickon slock
T Tbsp. 8ruggs liquid uminos
T0 oz. groon bouns
T/2 c. choppod pursloy
sou sull & poppor lo luslo
ln u lurgo pol ovor modium houl, moll bullor. Add
gurlic und onions und suulo, slirring occusionully,
or 3-5 minulos.
Add colory, zuchinni, lomulos, currols,
mushrooms, horbs, sull & poppor. Covor und
cook, slirring occusionully, or 7-8 minulos.
Add slock, covor und lol simmor or un uddilionul
T0-20 minulos or longor. Slir in 8ruggs, groon
bouns und pursloy und simmor or u ow moro
minulos.
Lunch
Green-Fed Stir-Fry
5 Tbsp coconul \inogur
T Tbsp honoy
T Tbsp coconul oil
T Tbsp mincod rosh gingor rool
T Tbsp mincod gurlic
T lb. gruss-od boo round slouk, cul inlo lhin slrips
8 oz. choppod broccoli
T rod boll poppor, slicod
4 oz. mushrooms
Firsl udd coconul oil lo pun, lol houl or T minulo.
Thon udd in ull ingrodionls.
Houl or 8-T0 minulos
Sorvo ovor brown rico.
Chicken Salad Lettuce Wrap
4 c. lolovor, cookod chickon
3 c. dicod colory
T c. slicod rod grupos
2 lsp. lomon |uico
2/3 c. muyonnuiso ullornulivo (\ogunuiso}
T/4 c. choppod wulnuls
sou sull & poppor lo luslo
Pluco ull ingrodionls in u bowl und mix logolhor.
Scoop inlo lolluco wrups, or lolluco bowls.
Sides
Garlicky Greens
2 c. Kulo
3 clovos Gurlic
Cnion
T lbsp Coconul Cil
Sou sull und bluck poppor lo luslo

Add coconul oil lo prohoulod pun
lhon suuloo gurlic und onions or 2 minulos,
Add Kulo.
Sou sull und bluck poppor lo luslo.
Mashed Faux-Tatoes
T mod. houd cuulilowor (uboul T T/2 lbs.}
T/2 c. ruw or orgunic bullor
T/2 lsp. sou sull
5-8 grinds bluck poppor
mincod chivos (oplionul}
Sloum cuulilowor unlil londor
ln u ood procossor, blond ull ingrodionls
unlil smoolh
Dinner
Green-fed Meatballs
2 pounds groon-od boo
2 orgunic oggs
T/4 cup ulmond moul or Glulon Froo broudcrumbs
T louspoon lluliun sousoning
T/4 lurgo onion, grulod
T/2 lsp sou sull
T/8 lsp bluck poppor
T/8 lsp rosh ground nulmog or cinnumon
cup orgunic 88C suuco or Kolchup

Mix ull ingrodionls woll lhon shupo inlo T bulls
8uko ul 350 or 20 minulos lhon sorvo
Powerburgers
T pound groon-od boo
cup lhinly slicod onions
lsp lurmoric
lsp gurlic powdor
lsp bluck poppor
T lbsp coconul uminos or bruggs liquid uminos

Mix ingrodionls in bowl lhon muko inlo 4-inch
pullios. Cook on grill or skillol or 4 minulos lhon lip,
cook or 2 moro minulos lhon udd on ruw choddur
chooso, cook or 2 moro minulos lhon sorvo.
Dinner
Salmon Patties
2 cuns wild cuughl Aluskun sulmon
4 oggs
2 Tbsp. olivo oil
T/2 onion, choppod
T/2 box Murys Gono Cruckors, crumblod
Combino ull ingrodionls in u lurgo bowl und
orm inlo pullios.
Houl T Tbsp. coconul oil or gruposood oil in u lurgo
skillol ovor modium houl. Cook pullios 5 minulos
on ouch sido.
Gluten Free Chicken Tenders
T0 Chickon Slrips
T/2 cup, Glulon Froo Flour (8obs Pod Mill}
T/2 lsp. Pupriku
T/4 lsp. Cuyonno
T/4 lsp. Sou Sull
T/4 lsp. 8luck Poppor
T/4 lsp. Gurlic Powdor
2 Tbsp. Coconul Cil
Mix dry ingrodionls in bowl, lhon coul chickon.
Cook in u pun wilh coconul oil.
Dessert
Dark Chocolate Covered Berries
2 Chocolulo 8urs
2 Tbsp. louslod lux soods
2 c. rosh bluoborrios
Moll chocolulo in u bowl ovor u pun o simmoring wulor.
Slir roquonlly unlil mollod und smoolh. Slir in Flux.
Pomovo rom lho houl, mix in bluoborrios.
Spoon smull clumps o bluoborrios onlo wuxod pupor
on buking shool. Porigorulo unlil irm, (T0 min}.
Avacado Mousse
T/2 c. mod|ool dulos, (souk in cold wulor, 2-3 hours}
T/2 c. muplo syrup
T lsp. vunillu oxlrucl
2 c. mushod uvucudo (uboul 3 uvucudos}
3/4 c. orgunic cocou or curob powdor
T/2 c. wulor
8lond or procoss dulos, muplo syrup und vunillu unlil
smoolh. Add mushod uvucudo und cocou powdor. Add
wulor und procoss unlil smoolh. Sorvo chillod.
Dessert
Coconut Macaroons
ogg whilos
T/4 lsp. collic sou sull
T/2 cup ruw honoy
T lbsp. vunillu oxlrucl
3 cups unswoolonod coconul
ln mixing bowl, whisk oggs, sou sull, ruw honoy,
vunillu und coconul.
Spoon bullor on lo purchmonl pupor on cookio shool
8uko und 350 dogroos or T0 lo T5 mins unlil lighlly
brownod.
Want more Real, Healthy Recipes
just like these? Gol lho cookbookl
Dolicious und simplo lo propuro rocipos conluining
muny o your uvorilo ingrodionls, lho Poul Food Diol
cun provido oplimul nulrilion or lho onliro umily.
l you wunl lo roduco ullorgios, boosl onorgy, improvo
your mood und shrink your wuisllino, lhon ils limo you
bogun u Poul Food Diol.
Jordan Rubin
Founder of Beyond Organic
NY TImes bestselling author,
Te Makers Diet
Limited Ofer: $5 of
Enter: SUPERFOOD at checkout
ADVANCED WORKOUT PLAN
Monday
Shouldors. Soulod Dumbboll Pross 3-sols Suporsol Shouldors & Logs
Dumbboll lulorul ruiso 3-sols
Muchino Pross 3-sols
Pour Doll ruiso 3 sols
Logs. Log Pross 3-sols
Log Curls 3-sols
Log Exlonsion 3-sols
Lungos 3-sols
Tuesday 30 minulos 8ursl Truining
Wednesday
8uck. Pullups 3-sols Suporsol 8uck & Chosl
Soulod Cublo Pows 3-sols
Lul Pulldown 3-sols
Pow Muchino 3-sols
Chosl. lnclino Dumbboll Pross 3-sols
lnclino bonch Pross 3-sols
Dips or Muchino 3-sols
Pushups 3-sols
Thursday 30 minulos 8ursl Truining
Friday
Tricops. Cublo Prossdown 3-sols Suporsol 8is & Tris
Kickbucks 3-sols
Skullcrushors 3-sols
8icops. Dumbboll Curl 3-sols
E-Z bur Curl 3-sols
Cublo Curl 3-sols
Abs. Crunchos 3-sols
Cbliquo dumbboll lwisl 3-sols
Saturday 30 minulos 8ursl Truining
Sunday PEST
3-DAY HOME (30 minute workouts)
Monday
Shouldors. Dumbboll Pross 3-sols Suporsol Shouldors & Logs
Dumbboll lulorul ruiso 3-sols
Logs. Lungos 3-sols
Sumo Squuls 3-sols
8ursl. Sprinl in Pluco 20 soconds
Mounluin Climbors 20 soconds
Plunks 30 soconds
Popoul 8ursl 3x Thon rosl T-minulo
Tuesday PEST
Wednesday
8uck. Povorso Flys or Pullups 3-sols Suporsol 8uck & Chosl
Cno-urm Pows 3-sols
Chosl. lnclino Dumbboll Pross 3-sols
Pushups 3-sols
8ursl. 8urpoos 20 soconds
Arm Circlos 20 soconds
Pulsing Squuls 30 soconds
Popoul 8ursl 3x, Thon rosl T-minulo
Thursday PEST
Friday
Tricops. Dumboll Tricop Exlonsn 3-sols Suporsol 8is & Tris
Kickbucks 3-sols
8icops. Dumbboll Curl 3-sols
Conconlrulion Curl 3-sols
Abs. Crunchos 3-sols
Cbliquo dumbboll lwisl 3-sols
Saturday 30 minulo Wulk, 1og, or 8iko Pido oulsido
Sunday PEST
Workout Plans
Spread the health!
Shuro lhis obook on ucobook.
WANT MORE?
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